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Post by hammer10x on Aug 31, 2014 13:30:39 GMT -5
My name is Nick Hammer and I've been powerlifting for nearly 20 years. It has been a while since I posted here. I'm committed to posting again because it tends to help hold me accountable in my training.
Current stats:
Age: 35
Weight: 225
Squat: 575
Bench: 375
Deadlift: 585
Total: 1535
Goals for Raw Worlds 11/3/14:
Weight: 220
Squat: 600
Bench: 400
Deadlift: 600
Total: 1600
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Post by hammer10x on Aug 31, 2014 13:39:32 GMT -5
8/31/14 7:30am - 9:15am
30 min warm up, stretch and foam roll.
Squat
135x5
225x3
315x2
405x1
455x3
485x3
495x3,3
Concentric Squat
455x5
495x5
Decent day. Head cold slowed everything down but still managed to move some good weight.
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Post by 3speed on Aug 31, 2014 17:42:17 GMT -5
Welcome aboard Nick.
It looks like you have made some solid progress since May - looking strong.
Good luck going forward.
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Post by hammer10x on Aug 31, 2014 17:50:08 GMT -5
Welcome aboard Nick. It looks like you have made some solid progress since May - looking strong. Good luck going forward. Thanks man. I had a chance to train at EliteFTS when they put on their Powerlifting Expo on 8/15. I got a chance to dial in some technique flaws and add 65 lbs to my total that day. Getting better every day. |
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Post by 3speed on Sept 1, 2014 8:36:13 GMT -5
Dangitboy!! Maybe I need to do something like that. I haven't added that much to my total in several years.
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Post by hammer10x on Sept 1, 2014 13:03:22 GMT -5
09/01/14
Speed Bench Training
Had to adjust my schedule today and lift on lunch break so I only had 40 min of actual training time. I was still able to bang out some good speed work.
2 board bench with double mini bands
200x3, 9 sets, varying grip
Dumbbell bench
90x15,10,10
Dumbbell military
45x18
Speed felt good on the medium and wide grip but was a little slow on the closegrip.
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Post by hammer10x on Sept 3, 2014 8:01:25 GMT -5
09/03/14 Deadlift training I had to work my heavy pulls with my speed pulls today due to upcoming changes in my training for the next week. Good work today, however my lower left lat was very tender from earlier in the week and I could feel is strain on every pull. 1. Deficit Deadlift 405x3 455x3 495x3,3 2. Speed Deadlift with Average Band 330x1, 8 sets (30 sec rest) 3. Romanian Deadlift 225x5 315x5, 3 sets My speed was definitely affected by the pain in my lat. Here is video of my last Deficit set and my last 5 speed pulls. youtu.be/XxwCgy5cdKw |
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Post by hammer10x on Sept 6, 2014 20:44:47 GMT -5
09/06/14 Heavy and speed squats Decent work today. I combined my heavy and speed squats today due to some changes I have in my schedule next week. My left lat at the lower attachment was really sore today and prevented me from going as heavy as I would have liked. I ended up cutting my heavy set a little high because of the pain. I also reduced my speed sets due to the pain getting worse as I continued. Squat: 135x3 225x3 315x3 405x2 455x1 495x3 Pause Squat with Average Band: 275x2, 4 sets Video of my lifts. youtu.be/DkwrjVp1KvM |
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Post by hammer10x on Sept 8, 2014 8:55:16 GMT -5
09/07/14
Speed Bench Training
2 Board Bench with Double Mini Bands:
135x3
185x3
210x3, 9 sets varying grip
235x3
255x3
275x1
295x1
315x1
Dumbbell Bench:
95x15, 14, 6
Dumbbell Military:
50x10
55x10
60x9
JM Press
135x6
185x6,5,6
The speed work was very explosive today so I decided to add weight after my predetermined work sets of 210 for 9 sets of 3. I kept adding weight until the bar speed slowed down with 315 but that was pretty fast as well.
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Post by hammer10x on Sept 8, 2014 21:29:05 GMT -5
09/08/14
Speed Squats and Speed Deadlift Training
I had the opportunity to train with Brian Schwab and his crew at his gym in Florida called Orlando Barbell. It was great to train in a true powerlifting gym with a group of dedicated lifters.
Box squats with safety squat bar:
135x3
225x3,3
315x2
275x2
275 + 40lbs chain x 2, 2
275 + 60lbs chain x 2, 2
Speed Deadlift:
135x2
225x2
315x2
315 + light bands x 2, 2
315 + light bands + 40lbs chain x 2, 2
315 + light bands + 80lbs chain x 2
315 + light bands + 120lbs chain x 2
315 + light bands + 160lbs chain x 5
Great work today and the speed was explosive with every rep, including the last set of 5 on Deadlift. This was my first time using a safety squat bar as well as my first time combining bands with chains on the Deadlift. I really wish I was able to train at a gym like this all the time.
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Post by hammer10x on Sept 11, 2014 21:19:12 GMT -5
09/11/14
Max effort bench training.
This was my last day training at Orlando Barbell before my family and I head back home from our vacation. Today I got the chance to train with the awesome Jo Jordan. He gave me some great tips and general training advice that I will use immediately.
Bench with Metal Silver Catapult:
135x5
225x3
275x3
315x1
365x1
405x1
455x1
495x almost got it with just a touch in the middle.
315x15
That is all I had time for today. Spent a lot of time talking and learning.
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