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

[thehobbes]

CHEST/TRI

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
170x2
*wrist wraps
175x1
175x1
175x1
165x2
165x2

Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x10
165x6
165x5

AMRAP Bench Press:
135x14
90x30

TRI:
Close Grip Bench Press:
45x10
95x10
115x10
125x7

Tri Rope Pushdowns:
30x12
30x12

RC WORK:
Standing Y/T/Ls:
5s for 15, 15, 15
5s for 15, 15, 15

External Band Rotations:
RED x 17
RED x 17

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


BOOM - huge ass chest day! Going to hit a lot of singles and doubles to build up some brute strength through winter. Added in close grip bp, haven't done those in a while. Threw in a set of AMRAP at 90lb too, that would be the amount I'd need to do if I also wanted to do the amrap bp contest for the half marathon. It's a weird amount of wt, not even 50% of my max, gotta practice and get comfortable with it. For that one you can go up to 50 reps to take time off the HM. I'm definitely doing the bp contest paired with the 10k though where it's 105lb up to 30 reps. Might do both, looks like they let you bench on separate days if you want to do multiple bp comps.

[gobbles23]

I wanna do a amap contest lol. Sounds fun hammie!!! You are 100% going to win lol hands down!!!! Can't wait to see how you do. When is it??? You're journal moves too fast girl lol

[thehobbes]

I wanna do a amap contest lol. Sounds fun hammie!!! You are 100% going to win lol hands down!!!! Can't wait to see how you do. When is it??? You're journal moves too fast girl lol

It is, you would do well at one of those! Heehee that's the plan, dominate that comp! It is in May of 2019. Yeah, the Flying Pig is kind of a big deal I hear, had to book early. Searching google every day to find out if they've released what the 2019 race shirts look like yet haha.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:35:32
Avg HR: 161
Peak HR: 183
*54 and cloudy, park

Post: Stretching 15min


Perfect running weather, went with compression pants and this awesomely comfortable long sleeve tech shirt I found at Kohl's for $3. Had to go up there to get some new pants that actually fit me, went down a couple sizes from this recent cut. Glutes are bangin'. That was the easiest 9 mile run I've ever done, not too hot and didn't even need to carry water on me.

And finally got my garage fixed today so I now can magically open the door with a button again. It's so quiet I thought something was wrong, old one sounded like a chainsaw by the end lol.

[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 12
bw x 9
bw x 8
bw x 7
bw x 6
bw x 6
*total of 48

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

HS Rows:
1pps x 10
2pps x 10
2.5pps x 8
125lb ps x 7
2pps x 12

Lat Pulldown:
100x10
115x8
130x6.5
115x8
*machine catching, needs some lat lube

Face Pulls:
42.5 x 20
50 x 17
57.5 x 13
50 x 15

Cybex Low Cable Row:
block 8 x 11
block 8 x 10
block 7 x 15

BICEPS:
DB Curls:
35s x 14
30s x 18
30s x 17

OTHER PREHAB:
-Stretching 20min
-LAX/Spike rolling 10min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


Back and biceps blasted - BOOM! Lots of endurance on pull ups and db curls, heavy ass rows as well.

[shesprints]

Those are some crazy face pulls hammy, and nice 9-miler. Yeah, we're getting into peak running weather. There's a reason all the best marathons are in the fall.

[thehobbes]

Those are some crazy face pulls hammy, and nice 9-miler. Yeah, we're getting into peak running weather. There's a reason all the best marathons are in the fall.

I love face pulls, one of my favorites. Yeah, I think for me 55 is perfect, you can wear a tank and shorts but won't be drenched in sweat.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 150

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

AMRAP BENCH PRESS:
45x15
75x12
105x29
105x20
105x20

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 7
40s x 5
35s x 11

Incline BB Bench Press:
45x10
95x10
115x9
135x5
135x4

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.5 miles
Time: 38:42
Avg HR: 162
Peak HR: 186
*48 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Solid workout, getting cold outside, thermal shirts and compression pants are now in use.

[LunaLifts]

Facepulls make happy shoulders.
I can only do them with a band (sometimes), but I'd love to have them be an actual lift.

Nice pull ups, nearly 50!
Impressive stuff all around. I don't know how you keep up with all the volume, and running. Might be suspecting you aren't human.

[thehobbes]

Facepulls make happy shoulders.
I can only do them with a band (sometimes), but I'd love to have them be an actual lift.

Yeah those are great, doing them on a wt stack are HNNNGGGG.

Nice pull ups, nearly 50!
Impressive stuff all around. I don't know how you keep up with all the volume, and running. Might be suspecting you aren't human.

I am HAM, I run on sweet honey glaze and bbq sauce.

[thehobbes]

RUN - SPEED WORK

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.5 miles
Time: 1:04:25
Avg HR: 151
Peak HR: 170
*47 and sunny, park

Post: Stretching 15min


Garmin Splits:
Mile 1: 10:56
Mile 2: 9:00.....fast ham
Mile 3: 10:47
Mile 4: 9:08.....fast ham
Mile 5: 10:31
Mile 6: 8:46.....fast ham
Mile 0.5: 10:25 pace


Good speed splits, goal was under 9:30 on the fast miles. Went all out on that last one.

[thehobbes]

DL/SQUATS/RUN

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

LOCATION: Home gym
BW: 150

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
275x1
285x1

LEGS:
Squats:
45x12
95x8
135x7
165x4
*belt
195x4
210x3
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 34:09
Avg HR: 159
Peak HR: 180
*55 and cloudy

Post: Stretching 15min


Leg day of furious fury! Squats are going better, run was very easy.

[shesprints]

Speed work!!! I'm so happy to see this. WTG hammering that last mile, that's how you get faster. Also, it's a good sign that you had enough gas left at the end but not too much.

You may not want to hear this, but if you quit lifting legs for a few weeks at some point you could peak your speed training for a target 5k, like some periodization. It's just that running and lifting can be in opposition to each other. That said, you have incredible work capacity and unique goals, so don't listen to me if you don't want.

[thehobbes]

Speed work!!! I'm so happy to see this. WTG hammering that last mile, that's how you get faster. Also, it's a good sign that you had enough gas left at the end but not too much.

You may not want to hear this, but if you quit lifting legs for a few weeks at some point you could peak your speed training for a target 5k, like some periodization. It's just that running and lifting can be in opposition to each other. That said, you have incredible work capacity and unique goals, so don't listen to me if you don't want.

Lol, no I don't want to do that. Makes sense it could greatly improve the 5k time, srs. Even if doing that did something extreme like allowed me to run a 21 minute 5k I would not do that. I need big, strong quads and glutes so I can be action ready at all times. BUT if I got my hand bitten off by a shark attack and couldn't hold the barbell for deadlifts then yeah that would make sense. Although there are guys missing a hand who get attachments so they can powerlift so I'd try that first. But no, I'm happy to just participate in the races, have a slower speed, and collect the race t-shirts.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 152

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x4
170x2
*wrist wraps
175x1
175x1
175x1
165x3
165x3
165x2
165x2
*remove wraps
135x14

Incline BB Bench Press:
45x10
95x10
115x10
135x5
135x4

TRI:
Tricep Rope Pushdowns:
30x14
35x11 *wt increase
35x11

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: 32:32
Avg HR: 135
Peak HR: 158
*39 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Excellent chest day, today was power day, hit the singles, doubles, and triples hard. Have been hitting 135x14 for a while now, want to get that up to 135x20. Soon...

And WTF why is it 39 DEGREES IN THE MIDDLE OF OCTOBER?!

[Partyrocking]

Crushing it!

And WTF why is it 39 DEGREES IN THE MIDDLE OF OCTOBER?!

So much this.

[thehobbes]

Crushing it!

Thanks bro-hametta!

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10.50 miles
Time: 1:54:12
Avg HR: 153
Peak HR: 172
*52 and sunny, park

Post: Stretching 15min


BOOM! Rampaged this run! Distance felt easy. Stopped once at mile 6 for a furious pee, half marathon training of pees and prosperity. There's a 5k race I *might* do this Sunday. Sweet tech shirt, doesn't start til 9:30 so no waking up extremely early. Undecided so far. Would still need to fit in bench day later that day.

[shesprints]

If you do the race, you can pretend it's a bench and run and treat it as specific preparation?

And yeah, broham, I totally respect your goals. Strength first! Dang if you learn to swim you're basically ready to train as a Navy SEAL.

[thehobbes]

If you do the race, you can pretend it's a bench and run and treat it as specific preparation?

True, at least practice pacing it better as the primary goal. Pace was all over the place on the last 5k.

And yeah, broham, I totally respect your goals. Strength first! Dang if you learn to swim you're basically ready to train as a Navy SEAL.

I legit read Navy SEAL books and watch SEAL training vids ALL THE TIME, srs, it brings great motivation. The main thing that knocks people out of that is you must be willing to drown. They have pool exercises where you have to stay under no matter what, the idea is for people to pass out under there and trust their teammates to pull them out before they drown. There are safety instructors all around to pull people out before they drown, but a lot of people naturally can't keep themselves under that long to the point they pass out. Aside from that everybody seems to heavily report all that sand and salt water ripping up their skin and causing some painful things to happen to their junk.

Personally do not want to drown or have my lady junk attacked by salty sandpaper so I'll stick to reading about it for motivation.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 150

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

BACK:
Pull Ups:
bw x 12
bw x 9
bw x 7
bw x 6
bw x 6
bw x 5
bw x 5
*total of 50

DB Rows:
60s x 10
70s x 9
80s x 6 Hell yeah, throwing the 80s around again!
80s x 5
70s x 9
70s x 8

HS Row:
1pps x 10
2pps x 10
2.5pps x 8
125lb ps x 6
2.5pps x 7

Lat Pulldown:
100x10
115x10
130x8
145x5.5
130x7

Face Pulls:
42.5 x 20
52.5 x 13
52.5 x 12
52.5 x 12

Cybex Low Cable Rows:
block 8 x 11
block 8 x 10
block 7 x 13

BICEPS:
DB Curls:
35s x 13
30s x 17
30s x 16

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


BOOM - rows and pull ups were strong AF! Probably could put 3 plates per side on Hammer Row soon, I bet I could get a few reps now at that wt. Body weight hasn't gone up yet, surprising since I've been going HAM on food and crushed a glorious papa johns pizza Saturday. It's bulking season!!! That would be fine to go up to the mid 150s and add some overall power.

Also not sure if I broke a tooth or sprained my face LMAO. A few days ago I woke up sleeping face down and oh man my face hurt for the whole day, now it kinda seems to be in my tooth but I'm not sure. Could be sprained face, or plain crazy, who knows. It seems fairly minor but am going to the dentist this week to see wtf is up if anything. That stuff is weird, I've had to get root canals before and leading up to that never had anything hurt, so now I'm worried they're going to say HOLY CHIT this is bad, we have to amputate half your face!

[shesprints]

Ummm it probably is a tooth there. The pain isn't always localized with tooth issues, infections, etc, because the nerve root of the tooth goes surprisingly deep. So I'd check it out with a denist. I also don't think a sprained face is a thing???

You're KILLING the pullups. I am so jealous. Continue to provide inspiration, hammy. <3

[thehobbes]

Ummm it probably is a tooth there. The pain isn't always localized with tooth issues, infections, etc, because the nerve root of the tooth goes surprisingly deep. So I'd check it out with a denist. I also don't think a sprained face is a thing???

Yeah could be a cavity... or a case of sprained face! Where's Dr House when you need him?

You're KILLING the pullups. I am so jealous. Continue to provide inspiration, hammy. <3

Thanks SS

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 150

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

AMRAP BENCH PRESS:
45x15
75x12
105x30
105x23

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 7
40s x 7
40s x 6
30s x 16

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

TRI:
Tricep Rope Pushdowns:
35x11
35x10
35x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:10
Avg HR: 151
Peak HR: 167
*46 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Good run on the amrap bp and shoulder press, inclines feel heavy by the time I get to them. Weather was pretty good for running. Fall/Spring is perfect to wear my Tesla thermal shirts, so comfy and not overly thick.

[Partyrocking]

I love my tesla shirts. I just ordered another long sleeve and some new pants.

[gobbles23]

Was scrolling down through the page and was like 105x20!? Then I saw 105x30 lol!! Nice deads and squats and curls and pull-ups and singles on bench too. You have the strength of 1000 wild, angry gorillas hammie!! It's so fun to look at the weights you're throwing around lol. Face-pulls are my favourite!!

[Fiction2Fitness]

Well done. Incline always feels heavy and awkward for me but I rarely use that bench. You're smashing the weights and runs, as usual. Even them big ass hills.

[thehobbes]

I love my tesla shirts. I just ordered another long sleeve and some new pants.

Every time I have a bunch of Amazon reward points I throw in a Tesla shirt.

Was scrolling down through the page and was like 105x20!? Then I saw 105x30 lol!! Nice deads and squats and curls and pull-ups and singles on bench too. You have the strength of 1000 wild, angry gorillas hammie!! It's so fun to look at the weights you're throwing around lol. Face-pulls are my favourite!!

LOL, that's what I want for Christmas, somebody knit THAT into a pillow and put it under the tree!

Well done. Incline always feels heavy and awkward for me but I rarely use that bench. You're smashing the weights and runs, as usual. Even them big ass hills.

Thanks F2F, the hills are the best part bwah ha ha!

[thehobbes]

RUN - SPEED WORK

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.5 miles
Time: 1:04:02
Avg HR: 150
Peak HR: 169
*47 and cloudy

Post: Stretching 15min

Garmin Splits:
Mile 1: 11:07
Mile 2: 8:47
Mile 3: 10:47
Mile 4: 8:58
Mile 5: 10:24
Mile 6: 8:46
Mile 0.5: 10:20 pace


Wahoo, stayed in the 8 minute range for all 3 speed miles! That's the best I've done with this so far.

Oh yeah, went to dentist, have some damage by a filling so I have to go back in a couple weeks but I was happy to hear they didn't need to amputate half my face.

[gobbles23]

Good about the tooth hammie! That's a relief, dentist give me anxiety lol. That's some fast running, you're getting better and better!!!!