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Post by Deleted on Jun 13, 2006 23:09:23 GMT -5
6/13/06 DE Bench
Doubled up today. I had a pretty good ME squat session earlier and still had solid energy late in the evening. I am behind in my training so I figured it was worth it to go at it again.
1-Brd Press with Doubled Mini bands (vary grip, 60 sec rest): 135x3 185x3 225x3 275x3, 8 sets at this weight 295x1,1......the bands are a real killer!!
Incline Press: 135x8 225x8,8,8...3rd set was a PR set!!
Bent Over Rows: 135x8 225x8 275x8...1 rep PR!! 275x8...this set was a PR!!
Total workout time = 60 min.
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Post by rickhussey on Jun 14, 2006 13:14:39 GMT -5
Hammer- sent you a PM recently. You probably didn't see it. Anyhow, you mentioned earlier in your log that you previously used the 3x5 method.
Can you outline for me what this method is and how your training split and assistance work looked?
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Post by Deleted on Jun 28, 2006 9:51:07 GMT -5
Rick - I just sent you a PM.
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Post by Deleted on Jun 28, 2006 9:51:36 GMT -5
Getting back at it now. My dad passed away on the 16th so my family and I spent the last week in Ohio. Took the needed time off and I'm ready to go again.
6/28/06 ME Bench
This was a surprisingly strong session. We just got back from a long road trip and I was still able to put up a serios PR.
BW = 265
Incline Bench: 135x3 185x3 225x3 275x3...PR...previous 1RM was 270 and I did 3 reps with 5 more pounds. 315x1...45-lbs PR 335xM...stuck at half way mark 325x1...55-lbs PR.......did I mention I was getting good results from WSBB?
BB Overhead Extensions: 115x7,8,7
Wide Pulldowns: 70x8 150x8,8,12...last set was a PR
*******************
DE Squat/DL
Box Squat - SPEED - Avg band with 53% of 1RM (60 sec rest): 135x3 185x3 225x3 290x3, 8 sets at this weight.
Total workout time = 130 min.
The bands were playing a number on my breathing and my upper body was extremely tight from the first part of the workout. Had to cut it here.
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Post by Deleted on Jul 1, 2006 0:10:26 GMT -5
6/30/06 ME GM
Was determined to hit a solid PR today and I came though.
BW = 268....I'm going to beat the crap out of 275 very soon!!!
GM Full Range, Narrow Stance: 135x3 185x3 225x3 275x3 315x3 385x3 (belt)...20lbs PR! 405x3 (belt)...40lbs PR!! 425x3 (belt)...60lbs PR!!!
Olympic High-Bar Squats: 135x8 225x8 315x8 425x8...20lbs PR.
******************
Had to double-up again tonight.
DE Bench
4-Brd Press Close Grip - SPEED - w/Dbl mini bands @50% 1RM (60 sec rest): 135x3 225x3 250x3, 8 sets at this weight
Seated Military: 45x8 95x12 115x12,12,12
Total workout time = 105 min.
Solid work tonight. I hate the fact that I'm skipping out on some accessory work but I'm short on time and energy when doing these double-up workouts.
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Post by Deleted on Jul 3, 2006 0:08:59 GMT -5
7/2/06 ME Bench I only took one day rest between the last DE Bench day and today. I learned my lesson and will give myself at least 2 days going forward. Still got a PR but it was a lot less than expected. BW = 266...took a crap and lost 2 lbs. Guess I'll hold it longer next time Rack Press - Top 1/3, Med Grp: 135x3 225x3 315x3 405x3 465x3...1 rep PR 515x1...10-lbs PR BB Overhead Extensions: 45x8 115x8,8,8 ***************** Doubled up again. ME Squat/DL Box Squat - SPEED - w/Strong band @ 47% of 1RM (45 sec rest): 45x3 135x3 225x3 255x3, 8 sets at this weight. Sumo DL - SPEED - w/Mini bands quadrupled (15 sec rest): 135x1 225x1 315x1, 8 singles at this weight. Total workout time = 102 min. This was my first time with the bands on the DL. I felt some muscles working at the lockout that I have not felt before. The tension is unbelievable at the top.
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Post by Deleted on Jul 4, 2006 23:43:43 GMT -5
7/4/06 DE Bench
Happy Independence Day! Got to see the shuttle from my front yard today. I live about 90 miles from Cape Canaveral and it's like the shuttle went off across the street. What an amazing sight! Today's workout...
BW = 266
4-Brd Press Close Grip - SPEED - Dbl Mini Bands @ 55% 1RM (45 sec rest): 45x3 135x3 185x3 225x3 275x3, 8 sets at this weight 295x1 325x1
Bench Press - Max Reps, Comp Grip: 275x21...1-rep PR and a little burnt from the previous exercise.
BB Bent Over Rows: 135x8 225x8,8,8
Total workout time = 57 min.
6 WEEKS OUT FROM MEET!!!
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Post by Deleted on Jul 5, 2006 15:09:43 GMT -5
7/5/06 ME DL
Went to the local gym today cuz I don't have a good enough bar for heavy rack pulls. I also wanted to test my strength on the leg press.
BW = 266
Rack Pulls - Mid Shin: 135x3 225x3 315x3 405x3 495x3 545x1 585x1 (belt on) 635x1 (belt on) 650x0...got it off the pins but could not push the hips into it. Mid-shin starting point is by far my weakest point so am I happy where I got to today. I was going to go just below the knee cuz I know I can pull 700+ from there but I decided not to cheat myself and work on the weakness.
Leg Press...I put this crappy machine to the test today: 225x8 405x8 585x8 765x8 945x8 1125x8 1305x5...the machine was creaking with this weight up and down so I think I won.
Total workout time = 50 min.
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Post by dopar66 on Jul 6, 2006 7:06:15 GMT -5
Hammer, sorry to hear about your Dad. That's the first I had heard about it, but you can bet you and your family will be in my thoughts and prayers.
You have had some legendary workouts cycling up to this meet! Can't wait to get to see you hit some legendary numbers in Orlando!
Congrats on all the PRs in training.
God Bless. Doug
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Post by Deleted on Jul 6, 2006 7:25:34 GMT -5
Thanks for your thoughts Doug.
Looking forward to meeting you in O-town as well.
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Post by dopar66 on Jul 6, 2006 10:18:14 GMT -5
Right back at you, Hammer.
God Bless. Doug
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Post by Deleted on Jul 8, 2006 0:00:11 GMT -5
7/7/06 ME Bench
Solid training tonight.
BW = 266
Floor Press - flat back, medium grip (pause at bottom): 135x3 185x3 225x3 275x3 315x3 365x1 385x1...floor presses are tough. I would have gotten stuck if the fan blew too hard on me with this weight.
Pressdowns: 70x8 90x8 100x8 110x7
V-Bar Pulldowns: 120x8 170x8,8,8
Rear Raises: 20x15,15,15
Total workout time = 100 min.
When I went to take a piss after this workout I saw this jacked mother f@#$er in the mirror. I don't believe I've ever looked so pumped. This session was not much different than most so it must be the Creatine and Glutamine I started taking today. I haven't had a suppliment, including protein, in my diet for over 7 years so I thought it was time to start training smarter.
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Post by dopar66 on Jul 10, 2006 7:00:04 GMT -5
Hammer, you've gotten those lifts without even having a protein supplement? Incredible! Also, that's a mighty impressive floor press! I envy you fellas that have time to lift and throw in all the "extra" lifts! This late in my cycle, I get time for bench and maybe, just maybe, declines and/or tricep isolations.
Nice lifting!
God Bless. Doug
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Post by Deleted on Jul 10, 2006 23:28:40 GMT -5
Doug - I may not have had protein or other supplements for a while but I can solely keep a dairy farm in business with the amount of chocolate milk I drink ;D. I do think its time to stop eating whatever and however much I want. I'm going to try to put nutrition seriously into my training going forward.
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Post by Deleted on Jul 10, 2006 23:29:05 GMT -5
7/10/06 DE Bench
Taking a break from the bands until after the meet. Just punching up some weight on the speed bench days for the next 4 weeks. Had a very pleasing PR after the speed work.
BW = 266
4-Brd Press - SPEED - Close Grip (30 sec rest): 135x3 185x3 225x3 275x3 295x3, 8 sets at this weight 315x1,1
Bench Press - full range: 225x8 315x8 365x8...PR...I think by 20-lbs. I was very happy to push this set out after all of the sets prior. My bench is really moving.
Seated Cable Rows (straight bar): 120x8 190x8 240x8 290x8...this set had a few full body rows (cheater!!!)
Total workout time = 47 min.
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Post by dopar66 on Jul 11, 2006 6:58:37 GMT -5
Congratulations on the PR! That's some impressive benching. I'm happy to deadlift 365x8!
After that incredible benching, you deserved to cheat a little on the rows.
God BLess. Doug
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Post by Deleted on Jul 12, 2006 0:37:11 GMT -5
Thanks Doug. I could really feel the cheating I did on those rows during tonights workout.
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Post by Deleted on Jul 12, 2006 0:37:33 GMT -5
7/11/06 ME GM
Felt very bloated today. I remember that Creatine did this to me when I took it back in HS as well. Rather uncomfortable.
BW = 268
Good Mornings - Concentric - Wide Stance (bar start at belly button): 135x3 185x3 225x3 275x3 315x3 365x3 (belt on) 405x3 (belt on)...40-lbs PR
Olympic Hi-Bar Squats, Narrow Stance: 315x8 405x8 455x1...didn't feel right so I cut it there.
Total workout time = 60 min.
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Post by dopar66 on Jul 12, 2006 7:34:50 GMT -5
Congrats on the PR on GMs! Impressive!
I had the same effect from creatine. Are you doing the loading phase? If so, cut back on the dosage a little, and up your water intake. If that doesn't help with the bloated feeling, I don't know what else to tell you. I just stopped taking it altogether.
God Bless. Doug
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Post by 3speed on Jul 12, 2006 9:25:41 GMT -5
Hammer,
I don't take any supps other than multivitamin (when I remember it) so this is second hand. I have spoken with several people who had the same problem with creatine monohydrate. They switched to CEE and no longer experienced the problem. It also requires no loading phase and is still effective if taken only on workout days. Again this is purely anecdotal but I have heard this from several sources. Hope this helps.
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Post by Deleted on Jul 12, 2006 10:16:29 GMT -5
Thanks guys for your insight on the Creatine. I only have 2 days left in the loading phase. I will up my water intake and see if that helps. Yesterday was the first day I really felt uncomfortable. I could probably attribute that to the pizza and soda we had for dinner.......guess I left that out of my original post
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Post by Deleted on Jul 17, 2006 13:46:06 GMT -5
7/17/06 DE Squat Very solid workout today. Took a few days off cuz some friends were in town but I did not miss a beat on this day. Big PR with a solid confidense booster 4 weeks out from the meet. BW = 269 Box Squat - Below Parallel - 14.5" high box: 135x3 225x3 275x3 315x3 365x3 405x3 455x3 495x3 (belt) 545x1 (belt) 575x1 (belt)...30-lbs PR 600x1 (belt)...55-lbs PR in just 10 weeks GM Full Range, Narrow: 225x8 275x8 315x8 Spread Eagle Sit-up: Body x 12,10,10.....these really burned my hip flexors. Cable Pull-Throughs: 50x12 70x12,12 Total workout time = 120 min.
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Post by dopar66 on Jul 18, 2006 6:54:01 GMT -5
DANG WHAT A SQUAT!!! Nice PR Hammer! Man, there is going to be a record breaking day at Orlando! Dude, stay healthy. I'm as psyched to see you busting those huge numbers as I am about lifting!
God Bless. Doug
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Post by sauble on Jul 19, 2006 0:42:02 GMT -5
Hammer I have a couple ?'s about your training. Why do you use boards on your speed day fro bench instead of full range? Second how do you rotate your me squat day ie what exercises. You are getting good results just wanted to see why you do what you do. Joe
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Post by Deleted on Jul 19, 2006 22:46:54 GMT -5
Joe - thanks for the questions. With regards to the boards on bench, I vary between full range, 1, 2, 3, and 4 boards. In the last few weeks leading up to the meet I will be doing the speed work full range. My board work over the last 16 weeks looks something like this:
Wks 16-13 = 3 brds Wks 12-10 = 1 brd Wks 9-7 = 4 brds Wks 6-4 = 2 brds Wks 3-1 = full range
I tried to keep hitting different parts of my bench on the speed work over the course of this training going into the meet. This prevents me from getting "stale". It also lets me use different weights since I have a different max with each set of boards.
My ME Sq/DL/GM day is rotated in this cycle: Squat, GM, DL, GM, Squat, and so on. The last and upcoming weeks looked like this:
Wk 15 = Box Squat Wk 14 = GM Full Range Wide Wk 13 = SLDL Wk 12 = GM Concentric Narrow Wk 11 = Front Squat Wk 10 = GM Full Range Narrow Wk 9 = Rack Pulls at Mid Shin Wk 8 = GM Concentric Wide Wk 7 = Box Squat Wk 6 = Gm Full Range Wide (this week) Wk 5 = SLDL (upcoming) Wk 4 = GM Concentric Wide (upcoming) Wk 3 = Front Squat (upcoming)
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