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Sorry it has been a little over a week since I have posted. My wife and I took our daughter on a little vacation. We went to Des Moines, IA (Polk City) and stayed with my in-laws. While we were there we went to an Iowa Cubs game and visited the Blank Park Zoo and Living History Farms while spending a lot of time with my wife's family. It was a fun 10 day vacation. The best part about it was not missing a day of training. The owner of 22nd Street Barbell in Des Moines was kind enough to let me train at their gym while I was on vacation. It was a great place and I will do a post about their gym later. On to my Training Journal:
Week: 2
Date: Friday 7/2/16
Time: 9:00 am
Location: Jesup Gym Equipment, Jesup, IA
Training Partner: None
Working Sets:
High Bar Squat – 375x3x3/fail, 6/6/6 reps, -1 rating
Wide Grip Bench Press – 185x2x6, 6/6 reps, +1 rating
One Arm DB Row - 80x2x3/fail, 12/12 reps
Barbell Upright Row - 95x2x3/fail, 12/12
Accessories:
Preacher Curl/French Press superset – 30/80x3x3/fail, 10/12/12 reps
Barbell Wrist Curl/Ext. - 50x3x3/fail, 12/12/12 reps
Calf Press - 300x3x3/fail - 30/30/30 reps
Daily "Selfie" -
This is a picture of me in my Jesup Gym Cut-off, however, I took this one day while training at 22nd Street Barbell, hence the 22BB hat.
Week: 3
Date: Monday 7/4/16
Time: 5:00 pm
Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None
Working Sets:
Wide Grip Bench Press – 210x3x3/fail, 12/12/12 reps, +1 rating
Underhand EZ Bar Row - 135x3x3/fail, 12/12/12 reps
Accessories:
Hammer Curl/Tricep Ext. superset – 35x70x3x3/fail, 12/12/12 reps
Barbell Wrist Curl/Ext. - 60x3x3/fail, 12/12/12 reps
Calf Raise - 315x3x3/fail - 20/20/20 reps
Week: 3 Date: Wednesday 7/6/16 Time: 3:00 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: Front Squat – 215x3x2/fail, 9/10/10 reps, 0 rating Block Pull – 390x2x2/fail, 8/10 reps, 0 rating DB Lateral Raise - 20x3x2/fail, 12/12/12 reps Accessories: Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/10 reps Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps
Week: 3 Date: Thursday 7/7/16 Time: 6:45 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: Tank the Bulldog Working Sets: Overhead Press – 155x7x2/fail, 10,10,9,8,8,8,8 reps, 0 rating Underhand EZ Bar Row – 335x2x2/fail, 12/12 reps, 0 rating DB Lateral Raise - 20x3x2/fail, 12/12/12 reps Accessories: EZ Bar Curl/Overhead Machine Ext. superset – 85/65x3x3/fail, 12/12/12 reps Barbell Wrist Curl/Ext. - 60x3x3/fail - 12/12/12 reps Calf Raise - 315x3x3/fail - 20/20/20 reps
Week: 3 Date: Friday 7/8/16 Time: 5:30 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: Block Pull – 390x3x2/fail, 8/8/8 reps, 0 rating Low Bar Good Morning - 95x2x2/fail - 12/12 reps Barbell Upright Row - 95x3x2/fail, 12/12/12 reps Accessories: Hammer Curl/Tricep Ext. superset – 35/65x3x3/fail, 12/12/12 reps Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps
Week: 3 Date: Saturday 7/9/16 Time: 6:30 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: High Bar Squat – 380x3x2/fail, 6/6/6 reps, -1 rating Wide Grip Bench Press - 190x2x6 - 6/6 reps, +1 rating One Arm DB Row – 80x3x2/fail, 12/12/12 reps, 0 rating Barbell Upright Row - 95x3x2/fail, 12/12/12 reps Accessories: Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/12 reps This week of training seemed to go pretty well. I am finding that the volume I have been doing for quads is too much. The program is giving me less and less Front Squats to try to recover better. I don't mind the extra rest. I really think it does help me. I just have never really training with this much volume before. It is interesting to note that the volume for my shoulders/chest has been going up. Apparently my upper body is fine with more volume, but my lower body isn't. At least I am learning to ready my body better. My hips were very sore this week. I had to stretch them out in between every set. My back didn't bother me too much. My biceps started hurting a bit due to the fact that I have never really trained my biceps much. Now I am doing them 5 days a week. I have noticed huge gains in size in just 3 weeks or so. Oh those Noob Gainz. No videos this week...sorry.
Week: 1 Date: Friday 6/24/16 Time: 12:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today) Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating One Arm DB Row – 75x2x3/fail, 12/12 reps BB Upright Row - 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - Bodyweightx9x10 Daily "Selfie":Crusaders: Bash at the Barefoot 2007 Cut-off. The was a high school reunion type of party I went to almost 10 years ago. Flip-flops... Back felt tight, but after a few sets of squats it started to loosen up. It was a bit sore the whole time, but manageable. Some of the movements each day are starting to get hard while others are still really easy. I am not sure how the program will auto regulate this, but I trust it and the great staff at Renaissance Periodization. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/24/16
Week: 1 Date: Thursday 6/23/16 Time: 1:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Block Pull – 365x3x3/fail, 8/7/6 reps, 0 rating ( I totally strained my back between 2nd and 3rd sets, i.e. the belt being put on) Low Bar Good Morning – 90x2x3/fail, 12/12 reps, 1 rating BB Upright Row – 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tri Ext superset – 25/55x3x3/fail, 12/12/12 reps Shrugs w/Straps – 225x3x3/fail Daily "Selfie":My Pudzianowski Poland T-shirt. POLISH POWER!!! Maruisz Pudzianowski is one of my favorite professional strongmen. Nike elbow sleeves used to protect my shins during deadlifts. And, apparently at the time, no shoes. Back felt terrible after 2nd set on Block Pulls. I pushed my way through the rest of the workout, but I don't know if that was a good idea. I will be hitting the chiropractor tomorrow and maybe a massage next week. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/23/16
Heavy Hammer Gym 