There's a Ham in the Power Rack! Part II

[thehobbes]

Extra many pullups, too, I see.

Yesssss Am 149 currently, should be doing pullups for days!

You know, while you're on your running jag... you might want to try a spartan race or tough mudder. Being able to handle your own bodyweight would really help you get over obstacles, and things like rope climbs and swinging across bars by your arms are part of the obstacles too.

As long as there's no ankle breaking mud pits I'd be down for it.

[thehobbes]

RUN (Friday)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 43:48
Avg HR: 142
Peak HR: 158
*79 and sunny, ran up Big Ass Hill once

Post: Stretching 15min

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 149

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x4
170x1
*wrist wraps
175x1
175x1
170x1
160x4
*remove wraps
150x6

Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x10
160x8
160x8

AMRAP BP:
135x14
105x23
105x17

TRI:
Tricep Rope Pushdowns:
30x14
30x11
30x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:23
Avg HR: 140
Peak HR: 162
*84 and sunny, ran up Big Ass Hill once

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Not a lot of endurance today. Work has been busy so with that plus the half marathon last weekend I haven't been able to even sleep in one time for 2 week straight. Had to get up early today for work, then run errands, go run, took a huge nap, lift, now making dinner and it's already 10pm. I'm trying to get some quality rest in over the next few weeks.

[shesprints]

Yeah dudette, sometimes you really need to rest and recharge. Especially after a long race like a half marathon, I hope you let yourself take some time to recover from everything. Do you ever take a few days off working out completely?

Also, while admittedly I did sprain my ankle during my 3rd Tough Mudder, it was the most uphill crazy trail one. The other two I did were on flatter ground and a lot safer.

[thehobbes]

Yeah dudette, sometimes you really need to rest and recharge. Especially after a long race like a half marathon, I hope you let yourself take some time to recover from everything. Do you ever take a few days off working out completely?

True, and yes there are many days I don't run or lift, although that's usually because I'm stuck at work 12+ hours that day. :/ The HM was Sunday and I didn't do any running or lower body until Wed, and even then it was VERY light and easy.

Also, while admittedly I did sprain my ankle during my 3rd Tough Mudder, it was the most uphill crazy trail one. The other two I did were on flatter ground and a lot safer.

Note to self - avoid hills.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:15:20
Avg HR: 146
Peak HR: 162
*86 and sunny... HOT!

Post: Stretching 15min


This is my long run for the week. Kinda cool now I can just bust out 7 miles and it's no big thing. DVRed football, will be sitting on ass watching that for the rest of the night.

[jay283]

Lol at hills, pure torture going up.but going down is a breeze and kind of fun.

[shesprints]

Ayyyy yeah it does feel good when those higher mileage runs start to feel routine. It's incredible how our bodies can adapt, isn't it?

Especially since it is indeed hot again. Ugh I thought we were done with it.

I'm glad you do give yourself breaks. I can't imagine how you can handle a physical job plus all the working out you do, but I think we all have different threshholds--after all, I've been accused of doing a lot myself :P

[LunaLifts]

First back/bi day after deload. Didn't lower the wts much, everything felt pretty easy.

Impressive volume, all that after deload, and I'd need someone to do literally everything for me the next day! >.<

Not a lot of endurance today. Work has been busy so with that plus the half marathon last weekend I haven't been able to even sleep in one time for 2 week straight. Had to get up early today for work, then run errands, go run, took a huge nap, lift, now making dinner and it's already 10pm. I'm trying to get some quality rest in over the next few weeks.

Get you some rest, can't just beast mode 24/7. Talking about how impressive other journalers are here, you've been kicking major ass yourself.

[thehobbes]

Lol at hills, pure torture going up.but going down is a breeze and kind of fun.

I never know what to do on downhills, I'm like a speed-waddling t-rex who can't slow down.

Ayyyy yeah it does feel good when those higher mileage runs start to feel routine. It's incredible how our bodies can adapt, isn't it?

Especially since it is indeed hot again. Ugh I thought we were done with it.

Yeah, I like having some endurance now. Summer is supposed to be over, WTF man!

I'm glad you do give yourself breaks. I can't imagine how you can handle a physical job plus all the working out you do, but I think we all have different threshholds--after all, I've been accused of doing a lot myself :P

I'm not even sure. It's like the Volcano Gods gave me extra energy when they created me, and toe hair, soooo much toe hair.

Impressive volume, all that after deload, and I'd need someone to do literally everything for me the next day! >.<

Lol, I stretch and foam roll like a maniac so I am rarely sore.

Get you some rest, can't just beast mode 24/7. Talking about how impressive other journalers are here, you've been kicking major ass yourself.

Will do, some epic napping happened this weekend.

[thehobbes]

DL/SQUATS

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

LOCATION: Home gym
BW: 149

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

BACK:
DL:
135x8
185x6
*Versa Grips
225x4
*belt
250x3
275x1
265x1
245x3

LEGS:
Squats:
45x10
95x8
135x7
165x4
*belt
185x3
205x2

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min


Light day again, added in a couple extra medium wt sets on DL.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 149

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

AMRAP BENCH PRESS:
45x12
75x10
105x31 YEAHHHH I'm back baby! Feel my glaze!
105x23
110x18

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 8
40s x 7
35s x 12

Incline BB Bench Press:
45x10
95x10
115x8
135x4
135x4

TRI:
Tricep Rope Pushdowns:
30x12
30x11
30x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 43:49
Avg HR: 143
Peak HR: 158
Elevation Gain: 165'
*81 and sunny, ran up Big Ass Hill once

Post: Stretching 15min


Excellent numbers on the AMRAP bp, blasted everything else too. Run was hot again but felt very easy.

[shesprints]

Hey, you did a reverse bench and run.

When you do DB shoulder press, do you do those seated or standing?

[viccles007]

Look at you Hammie - all that running and awesome workouts!

[thehobbes]

Hey, you did a reverse bench and run.

Next I'll bench with my feet and run on my hands!

When you do DB shoulder press, do you do those seated or standing?

Seated

Look at you Hammie - all that running and awesome workouts!

I strive to be the hammiest ham I can be.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.00 miles
Time: 1:06:44
Avg HR: 155
Peak HR: 174
Elevation Gain: 22'
*73 and sunny

Post: Stretching 15min


Easy run, finally it wasn't 90 degrees!

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 149

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

BACK:
Pull Ups:
bw x 10
bw x 9
bw x 7
bw x 6
bw x 5
bw x 5
*total of 42

DB Rows:
60s x 10
70s x 8
75s x 6
75s x 6
75s x 6
65s x 11

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
2.5pps x 6
2pps x 10

Lat Pulldown:
100x10
115x8
130x7
145x4.5
115x9

Face Pulls:
42.5 x 20
50 x 14
57.5 x 11
50 x 13

Cybex Low Cable Row:
block 8 x 10
block 8 x 10
block 7 x 11

BICEPS:
DB Curls:
35s x 13
35s x 11
30s x 15

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


Strong workout, hit rows heavy and hard! Tried to get a flu shot today at a pharmacy but there was an hour wait because a bunch of people were there for that at once. If I try to do it through the doc it's like a month long wait to get in. America of peace. There seem to be sick people everywhere and so far no one will help me ship them all to Australia so I guess I'll have to hit up the pharmacy at a weird time and hope nobody else is there. 100% srs why can't we order these shots on Amazon and just give them to ourselves? Last time I got a flu shot I had to wait around for a fairly long time but the actual process took 10 seconds. That's it, I'm declaring myself an official doctor and will just have to hook people up with flu shots in my driveway to save us all some time.

Also got some race photos printed up to decorate my running board in the home gym.

[mom2sethc]

your board looks awesome!!!!

[shesprints]

Only 42 pullups, smh so disappointed in you hammy. I like the board a lot, especially since you can put up photos. Also, thanks for reminding me to get my own flu shot. Was just remembering it's that time of year and I need to protect myself from all the germy students.

[viccles007]

You went HAM on those pull ups Hammie! So awesome! Love your running board.

[thehobbes]

your board looks awesome!!!!

Thanks!

Only 42 pullups, smh so disappointed in you hammy. I like the board a lot, especially since you can put up photos. Also, thanks for reminding me to get my own flu shot. Was just remembering it's that time of year and I need to protect myself from all the germy students.

LMAO! Had to save some honey glaze power for db rows. Got my shot today, come at me gross children, sneeze on my Subway sammich, I'm immuned to you now!!

You went HAM on those pull ups Hammie! So awesome! Love your running board.

Thanks Vic!

-----------------------------------------------------------------

Took a total rest day today, not sure when the last time was that I did that. Got my flu shot finally. Went at an odd time when nobody should be at the pharmacy, there were TEN people there for the shot. I didn't realize that was a thing people actually did, most people I know never do it. I'm only doing it because my doc talked it up a bunch after me not doing it for 35 years so I'm like finnnnne I'll do it. It took forever of waiting around but I got a free gift card for that grocery store for getting the shot, so I guess free jerky and produce is worth it. Gonna be Ham Rage everywhere if I do end up getting sick this year though lulz.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 149

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

CHEST:
Bench Press:
45x15
95x15
135x7
155x4
170x2
*wrist wraps
175x1 vid
175x1 vid
170x1
160x6
160x4
*remove wraps
150x8
135x14
105x27 not bad on arms that just did a chitload of sets




Incline BB Bench Press:
45x10
95x10
115x8
135x4

TRI:
Tricep Rope Pushdowns:
30x15
30x12
30x11

RC WORK:
Standing Y/T/Ls:
5s for 17, 17, 17
5s for 17, 17, 17

External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:55
Avg HR: 150
Peak HR: 176
Elevation Gain: 241'
*63 and cloudy, ran up Big Ass Hill once, perfect weather for running finally

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


Very busy, active day! Had to go into work for a few hours early this morning. Came home and ran, ate like 1500 calories, took a 2 hour nap lulz, and then lifted. Chest work was strong and endurance was good on the medium wt back off sets. The 105 AMRAP was alright considering all the work put in right before it.

The Pump and Run competition is two weeks away! I'll have three more practice days with AMRAP before then, last practice day will be 5 days before the comp. I'll wear all my comp clothes to make sure everything works well for that (never wore my running specific shorts or race singlet for example to bp in so I'll try that out.) Body weight has been steady at 149, trying to eat at exactly maintenance until then so I easily make my weight class. Can't do any last minute water cuts as the weigh in is an hour before lifting so I don't want to mess around with that and screw up my endurance.

From previous results it looks like I have a solid shot at winning my age group. Women in my age group last year legit had only 2 bench press reps each so I'd have a huge advantage there. BRB while 10 other powerlifting chicks this year jump into this comp and knock out like 40 reps each. There's also an overall male and female winner for the bench press part for max reps. A woman got 35 last year! I've hit 32 a few times in practice but any more than that would be huge. I weighed my bar/weights and when loaded with what should be 105 it comes out to 108 for some reason. I bet a lot of wt sets are off by a little bit, so I guess if theirs are too then I should be ok. As for the overall bp + run there are people running 19 minute 5ks and knocking out only half the bp reps, but they still would have me beat by a lot due to their awesome running times. Anyway looking forward to it, gonna give it the effort of 1,000 burning suns!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 8.00 miles
Time: 1:25:13
Avg HR: 154
Peak HR: 179
Elevation Gain: 66'
*70 and sunny, ran at park

Post: Stretching 15min


Run felt easy in cooler weather. And now it begins - the battle of me refusing to turn on the heat at night as it gets into 40 degree temps. I'll sleep in a hoodie, but noooo I won't turn the heat on until Thanksgiving! Kiss my ass, winter.

[shesprints]

Dang that bench went up smoothly. What are your cues when you set up to bench, for us mere mortals?

I hadn't even thought of the water cut aspect for the run and bench. I assume the run part would make that a terribly bad idea for anyone coming from regular powerlifting. And yeah, the idea is that the people running 19-min 5ks definitely couldn't bench as much as you could. Let's see... at this moment, not training running, I could probably run around 22-23 minutes. I can bench 105 precisely 5 times, and I know this due to competing with Phoenix. :P So you'd definitely still beat me at least.

Also mirin 2-hour nap. I'm also the type that actually gets refreshed from naps, not more tired. Naps are the best. How's your sleep in general? I theorize that sleep quality has a lot to do with how well we recover.

oh and yeah, I still have my air conditioner in my window, it is not time for heat yet at all.

[thehobbes]

Dang that bench went up smoothly. What are your cues when you set up to bench, for us mere mortals?

Thanks SS I semi set my feet, bring my arms straight up (brush by hips) so I'm not looking at the rings and naturally set my hands, then look at rings and even hands out (I want to have a natural reference point as the comp bar's rings may be different from my Rogue bb), grip hands tight, set feet solid, lift up upper back with forehead almost touching bar, slide shoulder blades under me, do little arch of peace, and lift off. I *really* hope they are cool with me doing my setup and don't assume I want to IMMEDIATELY unrack the bar before I get tight. Looking at the results from last year of people getting only a few reps I think lots of people there have no setup routine because they don't normally bench press. It's light weight so I should be fine even if I kinda get the bar thrown at me and have to just start benching haha.

I hadn't even thought of the water cut aspect for the run and bench. I assume the run part would make that a terribly bad idea for anyone coming from regular powerlifting. And yeah, the idea is that the people running 19-min 5ks definitely couldn't bench as much as you could. Let's see... at this moment, not training running, I could probably run around 22-23 minutes. I can bench 105 precisely 5 times, and I know this due to competing with Phoenix. :P So you'd definitely still beat me at least.

That's nuts dudette! Lots of women in this are lighter than me by a lot so they don't even have to bench as heavy as 105lb, it's more like 85lb for smaller people, and even with that they're squeaking out like 3 reps (some are VERY proficient at it and can out rep me though.) I've run a 29 minute 5k 6 months ago, and since then in 10k and 10 mile races I am getting Garmin splits that say there are 5k sections that I'm doing faster than 29 minutes. I'd be thrilled to get into 27:xx

As for the water cut I don't think it'd effect my running at all, I am quite slow. But I wouldn't want to go into a high rep bench press set dehydrated. I could drag through a 30 minutes 5k sick and with one leg I think.

Also mirin 2-hour nap. I'm also the type that actually gets refreshed from naps, not more tired. Naps are the best. How's your sleep in general? I theorize that sleep quality has a lot to do with how well we recover.

My sleep is solid, Sun night went to bed early and got a little over 8 hrs even though I got up around 6. It always takes me about 15 seconds to fall asleep and I wake up for NOTHING. On busy days where I stay up I get 6 hours which seems like too little.

oh and yeah, I still have my air conditioner in my window, it is not time for heat yet at all.

Haha! The part I hate most about the heater is it makes the house so dry. I have to carry around my humidifier everywhere or I feel crappy. I'd do well living in a rainforest.


Workout coming up...

[thehobbes]

DL/SQUATS

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

LOCATION: Home gym
BW: 149

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

BACK:
DL:
135x8
185x6
*Versa Grips
225x4
*belt
250x3
275x1
290x1

LEGS:
Squats:
45x12
95x10
135x7
165x4
*belt
195x3
210x2

OTHER PREHAB:
-Stretching 30min


Great DL day, got fairly heavy, took it easy on the squats. Every time it's leg day I'm like oh man I have a race coming up soon, better not go HAM. Gonna have to hit the legs hard in winter when there is nothing going on.

Steelers game is on in a few minutes - c'mon boys, you got this! CRUSH EVERYONE WITH THE FURY OF 1,000 ANGRY SUNS!!!

[shesprints]

290, damn hammy that's awfully close to your PR. You thought about testing your DL max again? It might be higher than 315 now...
have fun watching the game lol

[thehobbes]

290, damn hammy that's awfully close to your PR. You thought about testing your DL max again? It might be higher than 315 now...
have fun watching the game lol

Have done 305ish this year, felt fairly heavy, well... it's 305 so yeah it IS heavy. Nope haven't tested max in a while, it may be a bit higher than 315. We should find out in Winter Ham Bulking Season when there are no running races only lifting.



STEELERS WON! LMFAO at Mac Attack shoving that punk ass bish in the face and out of his way to run it in for a majestic touchdown of prosperity and victory! I AM SO PROUD :')

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.5 miles
Time: 39:39
Avg HR: 142
Peak HR: 170
Elevation Gain: 249'
*71 and dark, night, ran up Big Ass Hill once

Post: Stretching 15min


BOOM - night run. Should start running up Big Ass Hill with football of victory and spike it in gleeful rage at top of said hill.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 149

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

AMRAP BP:
45x12
75x10
105x30
105x23

SHOULDERS:
DB Shoulder Press:
35s x 11
40s x 7
40s x 7
35s x 10

BB Incline Bench Press:
45x10
95x10
135x4

TRI:
Tricep Rope Pushdowns:
30x15
30x13
30x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 45:04
Avg HR: 161
Peak HR: 182
*64 and dark, night run, ran up Big Ass Hill once

Post: Stretching 15min


Saw some deer on my run. I was going to hop on one and majestically ride it down the road as I flexed in hammeth rage. But they were faster than me, I got about 5' away from one. I will try again tomorrow night.