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

[thehobbes]

DL/SQUAT/RUN

SUPPS:
PRE: Hyde 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
185x6
*Versa Grips
225x5
*belt
250x3
275x1
295x1
275x1
275x1

LEGS:
Squat:
45x10
95x7
135x7
165x5
*belt
195x3
210x3
225x3
225x3
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles at 4am
Time: 32:37
Avg HR: 144
Peak HR: 153
Elevation Gain: 116'
*27 degrees and dark
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Squats went well, morning run felt pretty good too. Heart rate during run went down by a huge amount back to where it normally is, interesting.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

SUPPS:
PRE: Hyde 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
105x32 FUK YEAH!!!
107.5x27 *rep PR

SHOULDERS:
Military Press:
45x10
65x10
80x8
90x3
90x3
85x5
85x4
85x4
80x6
80x6
75x10

DB Shoulder Press:
35s x 15
40s x 10
45s x 6
45s x 6
45s x 5
45s x 5

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

TRI:
Tricep Rope Pushdowns:
40x15
40x14
40x13

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles at 4am
Time: 31:23
Avg HR: 163
Peak HR: 179
Elevation Gain: 116'
*43 degrees and dark
Post: Stretching 15min


Very strong shoulder day, killed each and every lift with beastly rage.

[thehobbes]

BACK/BICEPS/RUN

SUPPS:
PRE: Hyde 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
135x11
135x10
135x10
115x15

Superset Pull Ups and Chin Ups:
Pulls: 11, 9, 8, 7
Chins: 8, 7, 6, 6

Lat Pulldown:
100x10
120x10
140x7
140x6
140x6
140x6

Seated Cable Row:
100x12
120x10
130x10
130x10
130x10

BICEPS:
DB Curls:
40s x 15
45s x 10
45s x 8

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles at 4am
Time: 32:27
Avg HR: 145
Peak HR: 160
Elevation Gain: 116'
*53 degrees and raining, dark
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Rampaged back and biceps as usual! Bicep curls are ridiculous, lat pulls and cable rows are gaining reps every time. Run was pretty good, running in the rain is always a good time.

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 156

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
185x1
195x1
200x1 *PR! vid
190x1
170x4
170x4
170x3
170x3
*remove wraps
155x10
135x19 *Rep PR, vid
80x42

fuk yeah, lifetime goal to crack 200 pounds


strong as fuk, getting ready to smash 135x20 soon



Incline BB Bench Press:
45x10
95x10
115x10
135x6
145x4
145x3
145x3

TRI:
Close Grip Bench Press:
95x18
115x12
125x8

Tricep Rope Pushdowns:
40x15
40x14
40x14

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

OTHER PREHAB:
-Stretching 15min


BOOM - HAM EVERYWHERE! Best bench press day I've ever had by far. Proud to finally hit a 200lb bench press, that's been my goal for a long time. The back off sets are coming along great as well. Also a goal to hit 135x20, very close to hitting that too. Been eating like a rabid beast lately. I feel like I'm starving all the time and am waking up in the middle of the night and I end up rampaging snacks at 2am, weird and not a good habit. During the day I aim to eat 500 calories over what my Garmin says I burned. I think it's underestimating the calories because I'm gaining weight very slowly. Lifting strength has exploded lately though. Not sure if the hunger is simply due to all the strength gains and my body trying to recover. It's kind of ridiculous the amount of food I'm getting away with eating right now without turning into a giant fat ass LMAO.

No running this morning because it snowed a lot overnight and the sidewalk and road was wrecked. Hopefully it melts somewhat by tomorrow so I can get a decent long run in.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10.00 miles
Time: 1:46:47
Avg HR: 161
Peak HR: 177
Elevation Gain: 602'
*40 degrees and sunny, ran up Mastick hill 5 times
Post: Stretching 15min


Long run and killed that huge ass hill repeatedly. That's the most elevation gain I've hit in any training run, was tough. Looks like I gotta run up that damn hill SEVEN TIMES to match the elevation gain for the Flying Pig. I have about a month until that half marathon. Will keep hitting hills and improving on that. First four times up that hill today weren't too bad, fifth time I think I died a little bit. Breathing much easier though, today was great with that, coughing up just a little bit of phlegm but it's not hindering my running anymore. I'm almost through a whole box of Mucinex. I'm afraid to stop taking it and couldn't find any info on the box or even on Google about how long you're supposed to keep taking it.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 156

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

BACK:
Pull Ups:
bw x 13
bw x 11
bw x 9
bw x 8
bw x 8
bw x 7
*total of 56

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

Lat Pulldown:
100x10
115x10
130x10
145x9
155x5
145x7

HS Row:
1pps x 10
2pps x 10
3pps x 10
150lb ps x 6
3pps x 9
2.5pps x 11

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

Seated Cable Row:
120x13
140x11
160x9
160x8

BICEPS:
EZ Bar Curl:
55x30
55x22
45x27

DB Curls:
35s x 16
40s x 11
40s x 10

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


Strong day all around again. The extra back strength has really helped out my bench press.

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 156

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
275x1
290x1
275x1

LEGS:
Squat:
45x10
95x10
135x7
165x4
*belt
195x3
210x3
225x3
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles at 4am
Time: 31:30
Avg HR: 154
Peak HR: 176
Elevation Gain: 117'
*43 degrees and dark
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Good day on squats, 225 moved smoothly, kept deadlift pretty light. It's getting warmer out. My bench press/run competition is this Sunday and it's supposed to be 60+ degrees out!

[Partyrocking]

You're gonna crush it!

[LunaLifts]

Good luck Sunday. Not that you need it, but good luck anyway. Glad the weather will be awesome, we're supposed to get some rainy BS tomorrow.

[thehobbes]

You're gonna crush it!

I plan to.

Good luck Sunday. Not that you need it, but good luck anyway. Glad the weather will be awesome, we're supposed to get some rainy BS tomorrow.

Thanks Luna! LOL "rainy BS," I can see the weather guy on tv pointing to the big purple spot on the map that is actually labeled with "RAINY BS." Race day is showing rain but I love running in the rain, and it says 70 degrees now!

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 156

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

AMRAP BENCH PRESS:
45x15
75x10
105x32 vid
107.5x26

hitting over 30 reps every week now!



SHOULDERS:
Military Press:
45x10
65x10
80x8
90x3
*wrist wraps
90x3
90x3
85x5
85x5
85x4
*remove wraps
80x7
80x6
75x8

DB Shoulder Press:
35s x 13
40s x 8
45s x 5
45s x 5
45s x 5

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

TRI:
Tricep Rope Pushdowns:
40x14
40x13
40x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:24
Avg HR: 152
Peak HR: 177
Elevation Gain: 116'
*44 degrees and dark
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Excellent shoulder day, killing it on the amrap bp every week. All other lifts trending upwards.

[thehobbes]

BACK/BICEPS/RUN

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

LOCATION: Home gym
BW: 156

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

BACK:
Bent Over BB Rows:
45x15
95x15
115x12
135x12
135x12
135x11
115x15

Superset Pull Ups/Chin Ups (body weight):
Pulls: 11, 9, 8, 7
Chins: 9, 8, 7, 7

Lat Pulldown:
110x10
120x10
140x7
140x7
140x6
140x6

Seated Cable Row:
100x12
120x10
130x10
130x10
130x10

BICEPS:
DB Curls:
40s x 14
45s x 10
45s x 10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles at 4am
Time: 31:18
Avg HR: 157
Peak HR: 184
Elevation Gain: 115'
*45 degrees and dark

OTHER PREHAB:
-Stretching 15min


Strong back as usual. 45 degree running felt like a heat wave, COME AT ME SUMMER!

[thehobbes]

MENTOR BENCH AND RUN COMP

Location: Mentor, OH
Distance: 5k

Goals: beat 5k PR of 28:31, place in top 3 in age group

Time: 27:45 *PR!
Did the max allowed bench reps 100x10 to take 10min off score
Placed 2nd in 30-39 age group

Course: Pretty flat with one hill, sidewalks, road, track
Weather: 56 and sunny, a wild Spring appears!

*Pre-race did Dynamic Warm Up Routine
*Post-race did 10min stretching


I competed in this last year too, got 29:19 last time on the 5k, BIG improvement on the running in one year's time. Usually the bench/runs have you weigh in and you do a percentage of your body weight for up to 30 reps. With this one it maxes out at ten reps and the max wt for women is 100lb, so very easy for someone who lifts, only a few get the 100x10 though. I'd have a HUGE advantage if they let you do more weight/reps for more time, but then it'd be more of a lifting comp than running so I get why they don't. Anyway the lifting got my total score down to 17:45. Forever improving my running, I'm getting a little faster every race it seems. I haven't been doing speedwork lately because I've put most of my efforts into total mileage and of course lifting, but looks like my running is naturally getting more efficient.

Garmin Splits:
Mile 1: 9:00
Mile 2: 9:10
Mile 3.1: 9.35

Very consistent splits finally on a 5k, mine are usually all over the place, and sprinted a good bit at the end. Fun race and excellent weather!

Searching for some more bench/run comps for the season. I think the one in my city will be this October again, looks like they're not doing one at the Flying Pig though. :/ This specific comp is somewhat rare and usually not as advertised. I even found a couple that require you to be police/fire/EMT which I am not. If there are any Ohio ones this year I'm going to track them down!

[LynnInAla]

Congrats on your placement and improvement from last year. Nice! This type of race sounds fun, levels the playing field a little. Maybe you should ask how many points could be added if you could bench press the winner.

[Partyrocking]

Awesome Job!

[thehobbes]

Congrats on your placement and improvement from last year. Nice! This type of race sounds fun, levels the playing field a little. Maybe you should ask how many points could be added if you could bench press the winner.

Thanks Lynn! Haha all those runner people weigh like 105lbs so I could bench press them about 32 times.

Awesome Job!

Thanks bro-ham!

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 156

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
185x2
190x1
190x1
170x4
170x4
170x3
170x3

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
190x4
195x3

AMRAP Bench Press:
135x17
80x39

Incline BB Bench Press:
45x10
95x10
115x9
135x5
145x3

TRI:
Tricep Rope Pushdowns:
40x15
40x13
40x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 39:05
Avg HR: 148
Peak HR: 165
Elevation Gain: 254'
*64 degrees and cloudy
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Did an easy bench day today and less sets than usual. 185x2 was smooth, 190 moved well too. Weather was great again today, got to run in a t-shirt and shorts.

[Fiction2Fitness]

pfft you call that easy bench. I'm barely pushing 115 still and envying your easy.

Nice work. Our weather is warm too. Need to get some running too or I can just live vicariously through you and let you do all the hard stuff. hehe

[thehobbes]

pfft you call that easy bench. I'm barely pushing 115 still and envying your easy.

Nice work. Our weather is warm too. Need to get some running too or I can just live vicariously through you and let you do all the hard stuff. hehe

Haha, thanks friend. To be fair I'm in a heavy weight class compared to a lot of you guys. 3500 calories a day YEAHHHHH!!! Feel free to live vicariously through me on the running, it's a struggle, hills are hard, long races are hard, running is HARD, but I try my best to be a majestic beast LMAO.

[thehobbes]

BACK/BICEPS (Tuesday)

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

LOCATION: LTF
BW: 156

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

BACK:
Pull Ups:
bw x 12
bw x 11
bw x 10
bw x 9
bw x 8
bw x 7
*total of 57

DB Rows:
60s x 10
70s x 10
80s x 8
85s x 6
85s x 5
75s x 9

HS Row:
1pps x 10
2pps x 10
3pps x 10
150lb ps x 6
3pps x 7
2pps x 12

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

Seated Cable Row:
120x12
140x10
160x8
160x7

BICEPS:
EZ Bar Curls:
55x26
55x21
45x31

DB Curls:
35s x 15
40s x 11
40s x 11

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


Strong back day, did a few less sets since I had to fit in this day right after a chest day.

[thehobbes]

DL/SQUATS/RUN

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

LOCATION: Home gym
BW: 156

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

BACK:
DL:
135x8
*Versa Grips
185x7
225x4
*belt
250x3
275x1
290x1
275x1

LEGS:
Squats:
45x10
95x10
135x7
165x5
*belt
195x3
210x3
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles at 4am
Time: 32:30
Avg HR: 156
Peak HR: 178
Elevation Gain: 226'
*43 degrees and dark
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Decent lifting day, deadlifts felt pretty easy. Ran up the Big Ass Hill this morning. Wasn't sure if I could see my footing on it in the dark but there are enough street lights around to make it ok. Running up a Huge Ass Hill at 4am in the dark is a weird combo of brutality and victory.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 156

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

AMRAP BENCH PRESS:
45x15
75x12
105x31
107.5x25

SHOULDERS:
Military Press:
45x12
65x10
80x7
85x6
85x5
85x5
85x5
85x5
75x10
75x9

DB Shoulder Press:
35s x 13
40s x 9
45s x 6
45s x 5
45s x 5

Incline BB Bench Press:
45x10
95x10
115x9
135x5
145x3

TRI:
Tricep Rope Pushdowns:
40x15
40x13
40x13

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:17
Avg HR: 152
Peak HR: 177
Elevation Gain: 224'

OTHER PREHAB:
-Stretching 15min


Solid day, amrap bp and db shoulder press went well. Very busy with work atm so will catch up on journals this weekend.

[LunaLifts]

Thanks Luna! LOL "rainy BS," I can see the weather guy on tv pointing to the big purple spot on the map that is actually labeled with "RAINY BS." Race day is showing rain but I love running in the rain, and it says 70 degrees now!

I would watch weather on TV entirely, and stop looking it up online if the weather peeps did that. D;

Goals: beat 5k PR of 28:31, place in top 3 in age group

Time: 27:45 *PR!
Did the max allowed bench reps 100x10 to take 10min off score
Placed 2nd in 30-39 age group

Nice fluffin' work!

[thehobbes]

I would watch weather on TV entirely, and stop looking it up online if the weather peeps did that. D;

Heeheehee

Nice fluffin' work!

Thanks Luna!

[thehobbes]

BACK/BICEPS/RUN

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

LOCATION: Home gym
BW: 156

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

BACK:
Bent Over BB Row:
45x10
75x12
105x12
125x12
135x11
135x10
135x10

Superset Pull Ups/Chin Ups (body weight):
Pulls: 10, 9, 8
Chins: 9, 8, 7

Lat Pulldown:
100x10
120x10
140x8
140x7
140x7

Seated Cable Row:
120x10
130x10
130x10
130x10

BICEPS:
DB Curls:
40s x 15
45s x 10
45s x 10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles at 4am
Time: 42:02
Avg HR: 154
Peak HR: 176
Elevation Gain: 246'
*67 degrees and dark, TANK TOP AND SHORTS BABY!

OTHER PREHAB:
-Stretching 15min


Good secondary Back day, went through it pretty quick, been busy all week. Run was the most pleasant it's been this year, 67 degrees before the sun is up?! It's so much easier to run when it's 60+ degrees outside and not -7 and snow/ice everywhere. Monday is long run day and my weather app has a snowflake for Monday, WTF. I really want to get a long run in with 700+ feet of elevation. Considering doing that in my neighborhood because we have this giant ass hill, plus the rest of the run somehow seems to go slightly uphill the whole way despite me running back the way I came. Elevation... how the fuk does it work?! Would much rather run at the park Monday but if running here gets me the elevation I'm after I can deal. BRB getting chased by 10 dogs and people texting and driving not paying attention that there are actually people on the sidewalk of prosperity.

[erica44]

pssstt!!!

[thehobbes]

pssstt!!!

Hey Erica!!!

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 156

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x4
*wrist wraps
185x2
190x1
185x1
185x1
170x4
170x4
170x4
170x3
*remove wraps
155x10
135x18
80x45 *Rep PR

Incline BB Bench Press:
45x10
95x10
115x10
135x7
145x4
145x3
145x3

TRI:
Tri Rope Pushdowns:
40x15
50x9 *wt increase
50x9

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: 4.00 miles
Time: 41:03
Avg HR: 143
Peak HR: 162
Elevation Gain: 275'
*43 degrees and cloudy
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Murdered the bench press as usual, 185 double moved smoothly. Solid endurance for the high rep sets at the end too. Run was pretty good. Had to wait until about noon to fit that in because it was freezing and pouring rain all morning.

Got my grill back in action yesterday for the first grilling of the season - GO MEAT!!

[LunaLifts]

Ok, so I'm apparently super blind. I've posted twice in here since your 200lb bench PR, and somehow missed that post both times.

That's so freaking incredible! I can't believe I missed that (I may need to check in on journals more so I keep up better)! Your PR growl caught the attention of one of my pups, he came running in to see what was up.

[erica44]

Ok, so I'm apparently super blind. I've posted twice in here since your 200lb bench PR, and somehow missed that post both times.

That's so freaking incredible! I can't believe I missed that (I may need to check in on journals more so I keep up better)! Your PR growl caught the attention of one of my pups, he came running in to see what was up.

Holy Crap!!! You hit 200 on bench. That is sooo awesome ham. I remember back in the day when I think most of us were dreaming of 185. Congrats!!!