Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

BACK AND BICEPS

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: LTF
BW: 155

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats

BACK:
Pull Ups:
bw x 13
bw x 10
bw x 8
bw x 7
bw x 7
bw x 7
bw x 7
*total of 59, all time record reps

DB Rows:
60s x 10
70s x 10
80s x 8
85s x 7
85s x 6
75s x 9
75s x 8

HS Row:
1pps x 10
2pps x 10
3pps x 10
150lb ps x 5
3pps x 8
2.5pps x 10

Lat Pulldown:
100x10
115x10
130x10
145x7
150x5
150x5
130x9

Face Pulls:
42.5 x 20
50 x 15
57.5 x 12
57.5 x 12

Seated Cable Row:
120x10
140x10
160x8
140x10

BICEPS:
EZ Bar Curl:
55x30
55x21
45x30

DB Curls:
40s x 9
35s x 12
35s x 12

OTHER PREHAB:
-Stretching 15min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


Rampaged pull ups and db rows, high rep ez bar curls went great too. 50lb is the curl wt I'd be doing in the comp. There aren't any preset 50lb bars at this gym, just 45 and 55 so I practice with that. I'll have to load up mine at home and weigh it on the scale to make sure it's 50 exactly. I'll do that 80lb amrap bp set this weekend and do the ez bar curl immediately after it like in the comp to try it out together.

[thehobbes]

DL/SQUAT/RUN (Wednesday)

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
275x1

LEGS:
Squat:
45x10
95x10
135x7
165x5
*belt
195x3
210x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:10
Avg HR: 141
Peak HR: 164
Elevation Gain: 278'
*67 degrees and dark

OTHER PREHAB:
-Stretching 15min


Went very light and easy on squat/DL since this is race week.

[thehobbes]

AMRAP BP/SHOULDERS/TRI (Thurs)

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-Cuban Press
-BW squats

AMRAP BENCH PRESS:
45x15
75x12
105x30
107.5x21

SHOULDERS:
Military Press:
45x10
65x10
80x5
80x5
80x5
80x5
80x5

DB Shoulder Press:
40s x 10
45s x 6
45s x 6
45s x 6
40s x 8

Incline BB Bench Press:
45x10
95x10
115x10
135x6
145x3
145x3

TRI:
Tricep Rope Pushdown:
45x12
45x11
45x10

OTHER PREHAB:
-Stretching 15min

[thehobbes]

BACK/BICEPS/RUN (Fri)

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats

BACK:
Bent Over BB Rows:
45x12
95x12
115x12
125x10
105x12

Superset Pull Ups and Chin Ups (body weight):
Pulls: 9, 7, 7, 6
Chins: 6, 6, 6, 6

Lat Pulldown:
100x10
120x10
130x7
130x7
130x6

Seated Cable Row:
100x10
120x10
130x8
130x8

BICEPS:
DB Curls:
40s x 10
40s x 10
40s x 10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:09
Avg HR: 145
Peak HR: 161
Elevation Gain: 118'
*61 degrees and dark

OTHER PREHAB:
-Stretching 15min


Easy running week so I put in an extra back/biceps day yesterday. Half Marathon is tomorrow morning at 7. My PR is 2:12:46 and I want to blast it. I think this course is flat, there isn't an elevation map posted. All my other half marathons have been 40-50 degrees out, this one will start in the low 60s and be 75 at the end, fairly hot but I've trained in much worse. First 6 miles keep a 10-10:10 pace and then speed it up for the rest if that pace is feeling good. Flying Pig HM was 2:16 and that thing had a HUGE elevation gain of 800'. Get the hills out of the way and this should be smooth sailing. Also going to run with my water belt this time, which I always do on my long runs for training so I'm used to it, just never did that in a race. I figure I'd be more comfortable not having to wait a mile or two if I want water.

Getting all my race gear and playlist planned out, then up at 3:45am tomorrow - GO HAM!

[ElrondHubbard]

You got it under control, Hammie! Pound that pavement for a good cause!

[thehobbes]

You got it under control, Hammie! Pound that pavement for a good cause!

Indeed I did

[TM79]

Checking in Ham. Looks like the last thing posted was a half marathon and then silence... Hope you did well in your race and in everything since!

[ElrondHubbard]

Checking in Ham. Looks like the last thing posted was a half marathon and then silence... Hope you did well in your race and in everything since!

I've been starting to wonder too. Hope all is well, Hammy!