Notes, Landmarks, and highlights.

[HammerTech]

See - I do do more than Upper 2...

DL:
1 x wu
2 x 5 x 315
2 x 3 x 335
1 x 2 x 355
1 x 2 x 355
*this was actually kinda fun - did this with one of the other guys who deadlifts a lot, he'd do his set, I'd do mine. Aggressive like I had never really tried before...rest periods weren't as long as I'd normally take.

Leg Press w/ Calf Raise (Standing):
2 x 8 x 10pl ----- 2 x 10 x 270
1 x 7 x 10pl ----- 1 x 9 x 270

Single leg press:
3 x 8 x 110

2 sets hypers, 15 minutes light jog and done.

[Eighth Wonder]

Originally Posted by HammerTech

Another Upper 2 post...I do more than this, honest...

Originally Posted by HammerTech's Sig

Quit talking about lifting heavy and actually do it.

Ahem....

[HammerTech]

Originally Posted by Eighth Wonder

Ahem....

Originally Posted by HammerTech

Anyhow - been taking care of business in the real world and spending less time online. Still training hard, just not on the boards much...

Ahem yourself. I log here when the mood strikes, but my paper log is complete the 4 days a week I do lift.

And for the record, today was a scheduled off-day...lol.

[Renegade68]

BS. We all know you are 417 lbs and your wife left you cause she got really super fit and hot.

LOL.

[HammerTech]

Shhh, man, don't blow the illusion for me!!

LOL

Anyhow - deadlift day:

DL:
1 x wu
1 x 5 x 295
1 x 3 x 335
1 x 3 x 335
1 x 3 x 335
...why the **** am I doing this? Heavy singles like I should have been doing next...
1 x 1 x 385
1 x 1 x 385
*I dunno why I was screwing around with the rep sets tonight..

Leg Press:
3 x 6 x 10pl+50

Calf raise @ leg press sled:
3 x 10 x 10pl+50

[HammerTech]

Kind of a crazy week, got in what I could get in. Lots of meetings and stupid crap going on so I had to adjust and make it happen.

Some highlights:
Tues (Lower 1):
Squats:
1 x 3 x 265 max set - I traded in the mid-level reps just to see what I had in me, hadn't tested this in a while. Was happy with depth and drive on these...no GM'ing.

For fun I did some GM's:
2 x 6 x 135 << impressed myself with this one.

Wed (Modified Upper 2, gym closed on Monday so doing a little adjusting here):
Flat Bench:
1 x 3 x 245 << been a while for that one and it felt easier than I thought it would

Standing Mil Press:
1 x 4 x 135 final set - that's a best for me but so what

...and last night in more detail...
Fri (Lower 2):
DL:
1 x wu
2 x 3 x 315
1 x 1 x 385
1 x 1 x 385
1 x 0 x 405 << just wasn't happening
1 x 1 x 385

Leg Press:
3 x 5 x 12 pl

Standing Calf Raise station:
3 x 10 x 290

[HammerTech]

Well, I was somewhat ready for a program change anyhow - and sort of got it handed to me tonight.

A good friend of mine was in from out of town...he maintains a membership at the gym because he gets home somewhat frequently due to some family concerns. So happens tonight he was there when I was (I got bored so I decided to go run a little to get out of the house). He and I got to talking and there's a benefit 5k run coming up this fall (I think he said September) that he has invited me to take part in. I've never run 5k...hell, I can't run 50 feet some days I think...but given the cause and such, I've said I'll do it.

That said, I'm going to probably have to implement more running into my program, which means I think I may be modfiying my lifting back just a little. Thinking of ways to go about this now...and hopefully will start that next week. It's exciting for me in a way, even though it's not directly lifting-related, to have something to really direct some training toward. Should be fun.

[PhiSigPhi]

That's a great goal! I think it's very easy to train for a 5k without effecting your past gains at all. I put an article a couple of years back about that overall. I'll try to find the link,

In training for the 5k, how long do you have?

[HammerTech]

Should be fun to try and do this - it's something different and like I said, gives me a goal. The run is in September, so I've got 3 months basically.

I'm altering my split no matter what. I'm leaning toward going to bodypart training for a while to do something different. I've done push-pull, I'm coming off a great upper-lower split I really enjoyed and made some strength progress from that. Definately going to continue to focus on compound movements and accessory where needed.

[HammerTech]

Getting to the point tonight... back

DL:
1 x wu
2 x 3 x 315
1 x 1 x 385 <<< easy...wow easy, at least for me.
1 x 1 x 405 <<< I struggled with it but I kept my form and locked it out
1 x almost x 405 <<< friend of mine tried to vid this one and the camera pressured me too much...lol...didn't quite lock out
2 x 1 x 385

T/bar ---- low cables
2 x 8 x 4pl ----- 2 x 6 x 180
1 x 7 x 4pl ----- 1 x 5 x 180

Lat Pulldowns
2 x 8 x 150
1 x 6 x 150

1 mile jog in about 12 minutes or so...

[HammerTech]

To the point with legs

Skwat!
1 x wu
1 x wu
Box about 18" - touch and go
3 x 245 x 5
1 x 175 x 15 (no box)

Leg Press
3 x 6 x 10pl
1 x 3 x 12 pl hahaha...

Standing Calves
3 x 8 x 300

Leg Curls (yes, even I called myself a fag for this...):
3 x 8 x 120

Done.

[HammerTech]

New heights in bench today. 255 x 2 x 2.

That is all.

[HammerTech]

This is where I pay for changing splits. Ugh.

On a quick break here at the house - gotta try and finish some masonry work for a friend of mine today, then tomorrow I'll be on a charity housebuilding project all day (dawn to dusk time commitment). So I'm missing 2 days this week already. But I'm doing my best to keep my diet on track, proteins high and all that good stuff. By Wednesday/Thursday I'll be back in the weightroom.

[Renegade68]

Glad things are seemingly going OK for you Hammer.

How is job market/hunt? Or did you get that all cleared up?

[HammerTech]

Just basically sitting in wait as far as work goes - have a pretty serious offer to be tendered here soon I believe. Basically hurry-up-and-wait mode right now. Otherwise, things are going pretty well and I keep my time occupied rather than sitting around like a bump on a log.

[HammerTech]

Back work:

I felt like having some fun with "high" volume deads...in my book that's pulling a weight with clean form at 6-8 reps. Also used the diamond bar for something different.
DL:
1 x wu
1 x wu
4 x 6 x 280
...that was fun.

BB Rows:
2 x 8 x 185
1 x 7 x 185

Seated Compound Row Machine (again, something different):
3 x 8 x 170

Lats:
2 x 8 x 130 WG
2 x 8 x 130 CG *underhand not overhand

15 minutes mild cardio and out.

[HammerTech]

I like what switching to bodypart training for a while seems to be doing. I'm able to do a little bit to strengthen a weakness for myself, which is my shoulders, on their own day and as a result I see progressions in my bench. It's right for me, right now.

Seated Mil Press:
1 x wu
4 x 6 x 135

Upright Row:
3 x 8 x 75

Volume Bench dips ------ rope pulldowns
1 x 15 x bw+25 ----- 1 x 15 x 60
1 x 13 x bw+25 ----- 1 x 20 x 50 <<< ****ing loser took the lat station away so I had to change equipment and do extra reps on my final 2 sets
1 x 10 x bw+25 ----- 1 x 14 x 50

Rack Curls:
3 x 10 x 80

Run the Rack DB's:
1 x 10 x 30
1 x 10 x 25
1 x 9 x 20
1 x 8 x 15
*arms were fried by the time I got to the 15's...no rest.

15 minutes jog and done.

[HammerTech]

Gee - this is the most consistently I've logged in a while.

Kinda had to get to the point and do it tonight...a bit pressed for time but made the most of it.

Skwat!
1 x wu
3 x 5 x 245

DB SLDL's
3 x 8 x 70's

Leg Press
*about a 2 second pause at the bottom of the motion, just to be different and, uh, wow. Less weight than normal so I didn't get my ass stuck.
3 x 6 x 8pl+70

Calf Raises
*something about pausing tonight...
3 x 8 x 300, hold @ bottom about 2 seconds...gritting out the 8...felt like someone lit the hairs on my calves on fire.

Done.

[HammerTech]

Me and amount of time to train - wtf is up...?

Hitting the big ones today and moving on...

Flat BB bench:
1 x wu
1 x 5 x 185
3 x 3 x 245
1 x 1 x 255
*should have left the 185 out but I did it as an acclimation set...****ed me up.

Incline BB (Smith since regular incline bench appears to be among the missing? ):
1 x 8 x plt wt 90
1 x 7 x plt wt 140
2 x 6 x plt wt 140

Incline Flye incorporating (what I remember to be) DC...I think...:
3 x 5 x 15, 15 sec at the bottom of the motion. Holy ****.
*I was completely running on memory with this and wanted to do something different than cables or pec deck...I don't know if I was right or not so don't jump up and down in protest (rather, politely remind me if I am wrong...). I would pause about 15 sec at the bottom of the motion to stretch, then complete the rep. 15lbs about roasted me - felt weak like a damn schoolgirl...

Done.

[HammerTech]

Just missed out on 425 tonight on DL. Repped 405 a few times, just couldn't get 425, which would have broken my challenge goal.

That is all.