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Post by Deleted on Aug 21, 2007 10:10:32 GMT -5
This log will track my training for the RAW Worlds on Dec 1, 2007 in Melbourne, FL. Input, suggestions, critiques, as well encouragement are all welcome as I train alone about 95% of the time.
I will be using a pretty standard 5 x 5 routine and will drop to 3 x 5 and eventually to 3 x 3 as I approach the meet. I have had success with many routines including Westside most recently but my body is telling me to change so I decided to test my tolerance with an “oldie-but-goodie”.
My current body weight is 254 and I must compete in the 242 class. I have dropped 20-lbs in the past year and need to finish off the last 10-12 soon.
Diet Plan:
- Protein = 300g to 400g per day (400g on training days)
- Carbs = don’t have a goal and not sure if I need one.
- Fat = try to eat good foods but I don’t really watch how much fat I consume.
Supplement Plan:
- Glutamine (Amino Acid - Muscle Growth) = 8g per day.
- HMB (Performance Micronutrient - Muscle Growth) = 3g per day.
- Omega 3 (fish oil) (EFA - Muscle Growth) = 10g per day.
- Glucosamine (Nonessential Micronutrient - Joint/Cartilage) = 2,250mg per day.
- Chondroitin Sulfate (Nonessential Micronutrient - Joint/Cartilage) = 1800mg per day.
- Multi-Vitamin Pack (Essential Micronutrient - Antioxidant) = 1pk per day.
- Vitamin C (Additional) (Essential Micronutrient - Antioxidant) = 3g per day.
- Vitamin E (Additional) (Essential Micronutrient - Antioxidant) = 400IU per day.
- Fiber (Essential Micronutrient - Digestion) = 3g per day.
- 7-Keto (Nonessential Micronutrient - Fat Loss) = 200mg per day.
- CLA (Performance Micronutrient - Fat Loss & Muscle Growth) = 3g per day.
Thanks for reading and I look forward to your input.
Nick Hammer
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Post by Deleted on Aug 21, 2007 10:21:48 GMT -5
Mon 8/20/07 @ 9:30 pm
Tried the NoXplode 30 min before the workout. I think it caused my headache towards the end of the squats. I will give it one more try on another day.
BW = 254
1. Squat (3 min rest for work sets):
135x5
225x3
315x2
405x1
495x5 (belt)
495x5 (belt)
495x5 (belt)
495x5 (belt)
495x5 (belt and wrist wraps)
The sets were good and I will add 5-lbs for next week. I stopped there with a nasty headache, took a cool shower and went to bed.
Came back in the morning and finished with this:
2. SLDL on 3” platform (3 min rest):
135x5
225x3
315x10
315x10………these were killing my hams and lower back – very nice!
3. Leg Curls – plate loaded (3 min rest):
80x10
80x10……..at this point my hams were talking and I could barely bend my leg to put on my shoes.
Total time = 45 min last night and 30 min today.
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Post by chancey on Aug 21, 2007 11:00:59 GMT -5
Alright! Hammer you were a terror at 275 but boy look out 242 class! Good job on the weight loss. Looks like the strength is still there.
I don’t feel I could ever offer you any advice Hammer. But I got your back. You were one of the major players in me posting my training last year and it really helped accelerate the learning curve for me.
Looking forward to your domination at the worlds.
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Post by 3speed on Aug 21, 2007 16:13:48 GMT -5
WooHoo....Hammer is back.
Looking forward to following your progress.
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Post by Deleted on Aug 22, 2007 22:46:20 GMT -5
Thanks Chancey and 3speed - I appreciate your support.
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Post by Deleted on Aug 22, 2007 22:46:47 GMT -5
Wed 8/22/07 @ 9:45 pm
1. Bench – All Pauses (3 min rest):
135x5
225x2
315x5
315x5
315x5
315x5
315x5
2. Closegrip – feet up (wrist wraps):
245x10
245x6……triceps were just out of gas…..
3. Incline – slow and steady – nursing left shoulder:
125x10
125x10
4. JM Presses – strict with elbows up:
95x5
75x10
75x14
75x15
75x14…..took a while to get the hang of doing these correctly with focus on elbows and triceps. If you do these right they are extremely tough.
5. Hanging Knee Raise (2 min rest):
30, 20, 15
Total workout time = 80 min.
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Post by chancey on Aug 23, 2007 8:01:08 GMT -5
Nice pressing hammer. Serious pauses and some incredible incline benching. With you on the form aspect of the JM Presses but like JM said in the video even with less than perfect form you can still get incredible results. I sometimes take this to heart  |
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Post by Deleted on Aug 23, 2007 10:26:40 GMT -5
Thanks Chancey - I heard that message too from JM. I might deviate a little in form down the road but for now I like how the triceps felt after the elbow's-up technique. As for the incline - I hope you are joking cuz those were barbell incline presses, not dumbell. I'm going to add 10-lbs every week unless it hurts - so I have a good while until the inclines are "respectable" again  |
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Post by chancey on Aug 23, 2007 10:48:11 GMT -5
Doh! Shoulder issues - man sorry to hear that. I got you now.
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Post by Deleted on Aug 25, 2007 0:47:38 GMT -5
Fri 8/24/07 @ 10:00 pm
This was by far the longest workout I have ever had. I had to combine two workouts into one. The second half was considerably easy stuff but I never really felt beat up or ready to quit. I started off with 2 scoops of NoXplode 45 min before the workout. I guess it did what the label said it would.
1. Deadlifts (3 min rest):
135x1
225x1
315x1
405x1
515x5,5,4,2 (belt on these sets)…..was supposed to do 5x5 with this weight. I will take it down to 505 next week and start over.
2. Good Mornings – med stance (3 min rest):
275x10
295x10
3. Bent Over Rows – belt and straps (3 min rest):
185x10
225x8
4. Pull-ups:
Body x 6……crappy.
Assisted with Avg Band x 8…..very crappy.
5. Decline Sit-ups (30 degrees):
Body x 10
+25 x 10,10
6. Cable Pull-through:
60x15
80x15
7. BB Seated Military – to chin and up (nursing these for a while):
75x5
95x5,5,5,5
8. Super Set:
a. Face Pulls: 40x10, 60x10, 70x10, 80x10
b. Lateral Raise (super slow): 10x10,10,10,10
9. EZ Bar Strict Curl – against wall (60 sec rest):
75x2
95x2
115x2,2,2,2,2,2,2,2
10. Super Set:
a. EZ Bar Curls – close grip: 75x10,10,10
b. Hang Knee Raise: body x 25,16,12
DONE!!!!!
Total workout time = 3 hrs, 12 min………a ridiculous amount of time.
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Post by chancey on Aug 25, 2007 19:54:35 GMT -5
That was crazy! You might of made weight after that!
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Post by dopar66 on Aug 27, 2007 10:13:09 GMT -5
Great gosh! That was the olympics! I don't tote enough ATP in my body to work out like that for 3 hours! Sweet mother of possum!
Great to see you back posting big guy! Hope the shoulder is coming around for you.
God Bless!!
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Post by Deleted on Aug 27, 2007 22:16:34 GMT -5
Thanks guys - Not sure if I'll let the workout continue for that long again. I had aches and pains all over my body for the following 2 days. Felt like I was hit by a truck and then they back over me.........
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Post by Deleted on Aug 27, 2007 22:34:43 GMT -5
Mon 8/27/07 @ 9:30 pm
Better session than last Monday. At least I didn’t have to roll myself to the bathroom and hover over the toilet before taking a cold shower.
BW = 254…..not coming down yet.
1. Squat (3 min rest):
135x4
225x3
315x2
405x1
455x1
505x5…belt
505x5…belt
505x5…belt
505x5…belt
505x5…belt & wrist wraps
2. SLDL on 3” block (3 min rest):
225x2
315x10….wrist wraps
315x8….wrist wraps……my hams, lower back, and lats were screaming!!!
Total workout time = 85 min
I had more to do but my CNS was just beat down after the squats and I barely squeaked through the SLDL’s. I even took a 15 min break after my last set of squats.
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Post by chancey on Aug 28, 2007 8:06:21 GMT -5
Awesome! Your squat is looking great. A squat like that is worth puking over! ;D Not to shabby on the SLDLS to finish either.
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Post by dopar66 on Aug 28, 2007 9:04:59 GMT -5
I second Chancey! Definitely pukeworthy squatting!
:')
God Bless!
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Post by Deleted on Aug 29, 2007 21:19:36 GMT -5
Wed 8/29/07 @ 8:20 pm
1. Bench – All Pauses (3 min rest):
135x3
225x3
315x1
345x5
345x5
345x5
345x5….wrist wraps
345x5….wrist wraps…..just squeaked out the last rep.
2. Concentric Bench – wrist wraps (3 min rest):
3” off chest 275 x 7
6” off chest 315 x 7
9” off chest 355 x 10
3. Incline Bench – slow and steady:
135x10
135x10
4. Super Set
a.) JM Press: 95x13, 11, 9
b.) Lying Leg Raise: Body x 10, 10, 10
Total workout time = 85 min
Not too shabby tonight. Feeling strong and working through the sets.
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Post by chancey on Aug 30, 2007 8:08:08 GMT -5
Awesome pauses Hammer especially with the 3 min rest! Old school 5 x 5 - love it.
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Post by Deleted on Aug 31, 2007 8:59:19 GMT -5
Fri 8/31/07 7:45 am 1. Deadlifts (3 min rest): 135x1 225x3 315x1 405x1 455x1 505x5…belt 505x5…belt 505x3…belt….I’m not doing well with the 5 x 5 on the deadlifts right now. I stop and reset for every rep so I am actually doing 5 sets of 5 singles. I will move to 3 x 3 starting next week for deadlifts only and see if that helps. 2. Rack Pulls – belt for all sets: - Below knee: 405x5, 495x5 - At Knee: 545x5 - Above Knee: 605x5 Total workout time = 83 min My hands were all tore up after these pulls. It felt like they were on fire when I washed them. Maybe I finally took a layer of baby skin off…… |
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Post by dopar66 on Aug 31, 2007 12:17:01 GMT -5
Baby skin? You GOTTA be kidding me!
I've heard and read in a number of places that if'n you do deads with say a minute or less between reps it's close enough to count it as straight sets. Said that to say this, if you're stopping to reset between reps, no big deal. You're doing a straight set without kinetic rebound effect off the floor. You're actually doing yourself a favor by going back to the start position instead of starting from the bounce.
NICE rack pulls!
God Bless!
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Post by chancey on Aug 31, 2007 19:39:59 GMT -5
That is super nasty pulling hammer. I love it though - All you man. 5 x 5 in this fashion would surely be overtraining. I think you are right on with the 3 x 3.
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Post by Deleted on Sept 3, 2007 23:01:50 GMT -5
Mon 9/3/07 @ 9:10 pm
BW = 254….still no progress on the weight loss.
1. Squat (3 min rest):
135x3
225x2
315x1
405x1
455x1 (belt)
515x5 (belt)
515x5 (belt)
515x5 (belt).....pretty much all I had to finish. Going to stick with 3 sets of 5 on the squats next week as well.
That’s it for tonight – didn’t have much time but I got the squats in at least.
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Post by chancey on Sept 4, 2007 11:21:03 GMT -5
Every time I've ever tried 5 sets of 5 it became 3 sets of 5. Seem like a bit too much work. Stopping at 3 sets doesn't change the fact that you are a squatting machine. I'm so jealous.
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Post by dopar66 on Sept 4, 2007 14:23:55 GMT -5
That's just brutal.
'Nuff said.
(You amaze me, Nick!)
God Bless!
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Post by Deleted on Sept 4, 2007 15:52:06 GMT -5
You guys are too cool. Wish I had training partners like you...............wish I had trianing partners.
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