Posts Tagged ‘Week 4’

Week: 4

Date: Thursday 7/14/16

Time: 3:15 pm

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating

Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec

Accessories:

EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps

Wrist Roller - 55x3

Daily "Selfie" - 

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This is my 'Merica Tank Top.  You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.

I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout.  I am looking forward to OHPing more and more weight.  I would love to be able to push press 315 within the next year.


Video Coming Soon!!!
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Week: 4

Date: Wednesday 7/13/16

Time: 10:45 am

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Front Squat – 220x2x1/fail, 10/10 reps, 0 rating

Block Pull - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Planks - Bodyweightx2x1/fail, 45/45 sec

Accessories:

Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps

Shrugs w/Straps - 255x3x3/fail - 12/12/12

Daily "Selfie" - 

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This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation.  Jesup Gym in Jesup, IA only costs $1.00 to enter for the day.  I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff.  Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.

Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there.  I feel like my deadlift setup is finally clicking.  Hopefully I can translate this to pulling from the floor in my next strength cycle.


Video Coming Soon!!!
Week: 4

Date: Tuesday 7/12/16

Time: 1:00 pm

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 35/35 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps

Calf Raise - 325x4x25 - 25/25/25/25 reps

Daily "Selfie" - 

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This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting.  Stretchy and light weight.  Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.

Volume has still been too high for my legs.  Program cut out my Front Squats again for today.  Hopefully tomorrow they will go well.  Tried to do some benching with my belt on to see how that felt.  I actually kind of liked the extra pressure.  Maybe if I had a single pronged, 10mm belt it would feel a little better.  This 13mm lever is a  little thick for benching.


Here is the link to the video - 
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16