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  1. #1
    Hammy Hammy Hobbes thehobbes's Avatar
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    Ham's Powerlifting Log of Peace and Prosperity

    Hi OV35ers, I turned 35 yesterday so I'm going to run a log over here too as I can now be in your epic secret club that is OV35. I have a log in the female journal section and post a lot over there. I go by Ham, Hammie, or my personal favorite Hammy Hammy Hobbes.

    I'm a female powerlifter and have been lifting for 9+ yrs. I'm 5'6" and about 160 (kinda got a George Costanza/t-rex build going on lulz). I lift at least 5x a week and run 4x a week. I run 2-3 miles at a time usually since I'm pretty heavy and meaty to be running, and I'm not fast at all. I definitely want to keep up with the cardio health, and running can be farking hard so I like doing something that I really have to push to be good at. And when the zombies come I can just run away while all the lazy unfit people get eaten.

    Lifts of peace:
    Squat: 275
    Bench: 195
    DL: 315

    I mainly lift in my home gym but go to an LTF sometimes for some workouts. I like bbq chicken wings, still think farts are hilarious, and geese scare me.

    BOOM - on to the workouts...
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  2. #2
    Hammy Hammy Hobbes thehobbes's Avatar
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    SQUATS (Friday)


    SUPPS:
    PRE: ANIMAL Rage 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: Home gym
    BODY WEIGHT: 161


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -BW squats

    LEGS:
    Squats:
    45x10
    95x8
    135x5
    165x3
    *belt
    200x3
    220x3 (vid)
    240x1
    250x1
    255x1 (vid)
    245x1

    depth check, looks ok to me


    RARRWWW!!!



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


    Solid squats, felt pretty smooth and depth looked ok.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  3. #3
    Hammy Hammy Hobbes thehobbes's Avatar
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    CHEST/TRI/RUN


    SUPPS:
    PRE: Vapor Next Gen 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: Home gym
    BODY WEIGHT: 161


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -Cuban Press
    -BW squats

    CHEST:
    Bench Press:
    45x12
    75x10
    105x7
    135x3
    155x2
    170x1
    *wrist wraps
    180x1
    185x1
    190x1 (vid)
    170x4 *Rep PR

    170x3
    160x6
    135x17 *Rep PR (vid)

    this is 5lb under my max, felt heavy but went up pretty smooth


    went HAM on a plate, feels so freaking light after those heavy ass back off sets



    Incline BB Bench Press:
    45x10
    95x10
    115x9
    125x7
    135x5

    TRI:
    CGBP:
    *wrist wraps
    45x10
    95x10
    135x9
    155x4

    RC WORK:
    External Band Rotations:
    RED x 17
    RED x 17
    RED x 17

    CARDIO:
    Running
    Distance: 2.5 miles
    Time: 24:10
    Avg HR: 153
    Peak HR: 164
    *75 degrees and windy

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


    That was the overall the strongest bench day I've ever had. Everything felt smooth and I got within 5lb of my all time max. Incline is still coming along nicely. I think this is the 5th time I've done it, it's way less awkward now.

    Running is still improving for speed. I'm happy to get under 10min miles. I can generally hit that with a fairly easy pace at this point. The Mizuno running shoes I just got are way more comfortable and lighter than the New Balance I had been using for months, major difference.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  4. #4
    Humble Megalomaniac ElrondHubbard's Avatar
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    Good stuff! Glad to have you here!
    “Those who can make you believe absurdities, can make you commit atrocities.”
    -Voltaire
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  5. #5
    Assuming I woke up itsagoodday's Avatar
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    Oooohhhhhh, in on (not so) top secret second journal!

    Originally Posted by thehobbes View Post
    I'm 5'6" and about 160 (kinda got a George Costanza/t-rex build going on lulz).
    This makes me wonder how to describe my build, but all I can think of is "block of cellulite with arms".

    Originally Posted by thehobbes View Post
    And when the zombies come I can just run away while all the lazy unfit people get eaten.
    Keep your friends close and your fat friends closer. I will be saving your life some day

    Originally Posted by thehobbes View Post
    I like bbq chicken wings, still think farts are hilarious, and geese scare me.
    I have a question. Geese farts. Scary or hilarious?

    And I like how you make a casual entrance benching 135x17 lol.
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  6. #6
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by ElrondHubbard View Post
    Good stuff! Glad to have you here!
    Hi there, thank you!

    Originally Posted by itsagoodday View Post
    Oooohhhhhh, in on (not so) top secret second journal!
    Hey, a familiar face! Was hoping I'd run into you here.
    This makes me wonder how to describe my build, but all I can think of is "block of cellulite with arms".
    Spongebob Squarepants?
    Keep your friends close and your fat friends closer. I will be saving your life some day
    Heehee, and I thank you for your sacrifice so I can make it back to my bunker and lift weights and eat chicken wings.
    I have a question. Geese farts. Scary or hilarious?
    Whoaaaa... that securely lands in the scary category.
    And I like how you make a casual entrance benching 135x17 lol.
    LMAO, it was really REALLY good timing.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  7. #7
    Hammy Hammy Hobbes thehobbes's Avatar
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    RUN


    CARDIO:
    Running
    Distance: 2.5 miles
    Time: 24:06
    Avg HR: 160
    Peak HR: 166
    *80 degrees and sunny


    Solid run, hot out, and the geese were circling. Had the Ham Fam over for a b-day BBQ this afternoon - PROTEIN!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  8. #8
    Hammy Hammy Hobbes thehobbes's Avatar
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    BACK/BICEPS


    SUPPS:
    PRE: Vapor Next Gen 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: LTF
    BODY WEIGHT: 163


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -BW squats

    BACK:
    Pull Ups:
    bw x 10
    bw x 8
    bw x 7
    bw x 5
    bw x 5
    bw x 5
    *total of 40

    DB Rows:
    60s x 10
    70s x 9
    75s x 8
    75s x 7
    75s x 6
    65s x 9

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

    Lat Pulldown:
    100x10
    115x9
    130x8
    145x6
    145x5

    Cybex Low Cable Row:
    block 8 x 13
    block 8 x 11
    block 8 x 10

    Face Pulls:
    42.5 x 17
    50 x 13
    57.5 x 11
    57.5 x 10

    BICEPS:
    DB Curls:
    35s x 11
    30s x 14
    30s x 11

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


    DB rows felt especially strong. Hot gym today, I was sweating like an ANIMAL!

    Oooo it's almost football season, pepper your angus you disgraceful cleveland browns because my Pittsburgh Steelers are going to CRUSH YOU with the fury of 1,000 Spartan warriors!!! Bwah ha ha, the browns suck so bad, they should quit the NFL and do that thing where little girls wear the sparkly skirts and throw a baton in the air. None of them would be able to catch the baton, but neither do a lot of the seven year old girls so there you go.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  9. #9
    domo arigato ChristianMR's Avatar
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    Mirin your lifts . 135 x 17 is pretty serious.
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  10. #10
    Hiding otter mode raynerd's Avatar
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    Well a quick review of your first page and will have to say "IN"
    Only selfish reasons though, looks like I can learn something in here
    Great lifts! I'm Shawn
    ☻/
    /▌ Sm2sm crew (---Squat Moar to Squat Moar---)
    / \
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  11. #11
    Still Pounding! TM79's Avatar
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    I'm with Shawn (he's a real powerlifter, but I stayed at a Holiday Inn Express last night ). Some very impressive work going on in here and I will try my best to keep up. In the meantime, congrats on reaching the ripe old age of 35 and joining the rest of us in the loonie bin.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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  12. #12
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by ChristianMR View Post
    Mirin your lifts . 135 x 17 is pretty serious.
    Thanks! Oh yes serious indeed.

    Originally Posted by raynerd View Post
    Well a quick review of your first page and will have to say "IN"
    Only selfish reasons though, looks like I can learn something in here
    Great lifts! I'm Shawn
    Welcome Shawn!

    Originally Posted by TM79 View Post
    I'm with Shawn (he's a real powerlifter, but I stayed at a Holiday Inn Express last night ). Some very impressive work going on in here and I will try my best to keep up. In the meantime, congrats on reaching the ripe old age of 35 and joining the rest of us in the loonie bin.
    Lol thank you! Been waiting like 9 years to join this secret club.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  13. #13
    Folly Lifter. doughnutgut's Avatar
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    There is a guy in the broc**** bushes in your garden with a pair of your bacon pants on his head...




    Hi there you old fart.


    Hope that crazy life has calmed and you have decent reliable staff now.


    You still eating elephant sized pizzas n wangs?


    Still watch your tube vids now and again.


    Peace Ham.
    Ride it like you just stole it.
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  14. #14
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by doughnutgut View Post
    There is a guy in the broc**** bushes in your garden with a pair of your bacon pants on his head...
    Whaaaat, who is this... DOUGHNUTGUT!! Hey bro-ham, I knew it was you settin' off the alarm at Ham Manor.
    Hi there you old fart.
    LMAO still feel like I'm 17 srs, wtf is this chit 35 I don't even. Do I have to do adult stuff now like yell about my taxes and put political bumper stickers on my car? Sitting here eating s'mores and giggling about fart jokes.
    Hope that crazy life has calmed and you have decent reliable staff now.
    Indeed it has. Business has grown big time and after replacing the problem people it got a lot better, running smooth now.
    You still eating elephant sized pizzas n wangs?
    All the time! Added running back into my routine in December and holy ham man, fitbit is putting me at 3300 calories a day. I eat 3k a day and happily maintain, easy mode bro.
    Still watch your tube vids now and again.
    Aww I feel special! I probably look like a crazy person though because I have like 700 lifting vids on youtube accumulated from the last 9ish years, I could make a damn netflix series.


    Workout coming up...
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  15. #15
    Hammy Hammy Hobbes thehobbes's Avatar
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    SHOULDERS/RUN


    SUPPS:
    PRE: Vapor Next Gen 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: Home gym
    BODY WEIGHT: 162


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -Cuban Press
    -BW squats

    SHOULDERS:
    Push Press:
    *wrist wraps
    45x8
    75x8
    100x5
    110x2
    115x1
    120x1
    122.5x1 *Tied PR

    DB Shoulder Press:
    35s x 15
    40s x 11
    45s x 7
    45s x 6

    DB Incline Press:
    45s x 12
    55s x 9
    60s x 7 (vid)
    50s x 10




    BB Incline Bench Press:
    45x10
    95x10
    115x9
    135x4 (failed on 5)
    135x3 (vid)

    very controlled and smooth on these, even the failed rep was pretty graceful lulz


    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
    Distance: 2.5 miles
    Time: 24:18
    Avg HR: 153
    Peak HR: 163
    *freaking hot out!

    OTHER PREHAB:
    -Stretching 30min


    Finally push press was moving well today, I've been missing on the 120 single lately. Hit that easily and then threw on the micro plates just because. Got some extra reps on the db shoulder presses too.

    Temps have been really hot for running lately, but I keep thinking back to January when it was 9 degrees out every single time I ran LMAO.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  16. #16
    Hiding otter mode raynerd's Avatar
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    Strong pressing! You really hammer the volume out and maintain great strength right though.
    I see u have the iron master bench, I have that as well, use it for my incline work but it's too damn high and narrow for flat bench.
    How do you like the Iron Master DB's?have had my eye on them for a while but couldn't pull the trigger yet
    ☻/
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    / \
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  17. #17
    Still Pounding! TM79's Avatar
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    Great job yesterday! Strong work on the PP and congrats on tying that PR! Strong sets after that too. That workout just kept going and going and going! Way to hammer out that run in the heat at the end too! Solid time and all around a great effort!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  18. #18
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by raynerd View Post
    Strong pressing! You really hammer the volume out and maintain great strength right though.
    I see u have the iron master bench, I have that as well, use it for my incline work but it's too damn high and narrow for flat bench.
    How do you like the Iron Master DB's?have had my eye on them for a while but couldn't pull the trigger yet
    Thanks Shawn! Yeah that IM bench is really tall, didn't realize that til I got it lol. I built a little wooden foot platform so I can do flat bp with it or my legs are dangling in the breeze. LOVE the IM dbs. Those are a genius idea with the way you can quickly swap out the weights to make any amount you need. They're indestructible too, have dropped them a couple times loaded up heavy and they were completely fine. The expansion pack can get them up to 120s too.

    Originally Posted by TM79 View Post
    Great job yesterday! Strong work on the PP and congrats on tying that PR! Strong sets after that too. That workout just kept going and going and going! Way to hammer out that run in the heat at the end too! Solid time and all around a great effort!
    Thanks TM! The days I lift + run are great, a delicious feast ensues after all that.


    Workout coming up...
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  19. #19
    Hammy Hammy Hobbes thehobbes's Avatar
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    DL DAY


    SUPPS:
    PRE: Vapor Next Gen 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: Home gym
    BODY WEIGHT: 162


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -BW squats

    BACK:
    DL:
    135x8
    185x5
    *Versa Grips
    225x3
    *belt
    250x3
    275x1
    290x1
    300x1 (vid)




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


    Quick little DL workout today. 290 felt pretty heavy getting it off the ground but 300 seemed to go up ok.

    I was looking online to see if anybody sold the black skull and crossbones shirt from the football show Last Chance U. Badass shirt, under the skull it says Blood Makes the Grass Grow. HNNGGG!!! Can't even find an image online, I hear it is something only available for the players and coaches. Anyway during my search I stumbled upon these:





    HNNNGGGGG!!! Man I have a serious thing for badass gym shirts lol. Gonna grab one of these, found em on a website called Ironville. I'm sure my ANIMAL shirts will welcome the Ironville shirt into their brotherhood of rage.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  20. #20
    Still Pounding! TM79's Avatar
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    Great looking deads workout Ham! That 300 went up pretty smoothly. Your stance looks very wide to me on those. Not sure if that's just something you prefer. My heels are usually about one foot apart with toes pointing out slightly. Anyway, not sure if you were looking for critiques or not. If not, just tell me to shut my pie hole. Great work!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  21. #21
    Hiding otter mode raynerd's Avatar
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    Strong pulls! 300 moved smooth! Like the kickazz shirts!
    ☻/
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    / \
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  22. #22
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by TM79 View Post
    Great looking deads workout Ham! That 300 went up pretty smoothly. Your stance looks very wide to me on those. Not sure if that's just something you prefer. My heels are usually about one foot apart with toes pointing out slightly. Anyway, not sure if you were looking for critiques or not. If not, just tell me to shut my pie hole. Great work!
    Thanks! Lol I still have no idea what I'm doing with my DL. I have some weird semi sumo stance going on. Regular stance and legit sumo both feel very awkward to me so I came up with my own thing. Short arms are short, I practically have to squat to reach the bar. I welcome critiques on that stuff, it's why I post the vids, I've learned a lot of good stuff from doing that. But yeah, I am generally getting out-deadlifted by ladies wayyyy lighter than me, it's the lift I struggle with most.

    Originally Posted by raynerd View Post
    Strong pulls! 300 moved smooth! Like the kickazz shirts!
    Thanks! I ordered the Gym Reaper one. It was a hard choice, like being in Dunkin Donuts and trying to pick between the one with sprinkles or the one with chocolate cream in the middle.


    Workout coming up...
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  23. #23
    Hammy Hammy Hobbes thehobbes's Avatar
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    SQUAT/ROW/LAT PULL/RUN


    SUPPS:
    PRE: Vapor Next Gen 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: Home gym
    BODY WEIGHT: 161


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -BW squats

    LEGS:
    Squat:
    45x10
    95x8
    135x5
    165x3
    *belt
    200x3
    220x3
    240x1
    250x1
    255x1
    245x1

    BACK:
    Bent Over BB Row:
    45x12
    75x12
    95x12
    115x12
    125x10
    135x7
    105x15

    Lat Pulldown:
    100x10
    110x10
    120x10
    130x8
    110x12

    CARDIO:
    Running
    Distance: 2.5 miles
    Time: 25:54
    Avg HR: 153
    Peak HR: 163
    *80 degrees and sunny, slow and sweaty

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


    Fairly heavy squats today and banged out a ton of reps on the back work. I love doing bonus rows to even out all the benching I do. Ordered the Gym Reaper shirt. Will chop off the sleeves and wear it in the gym as I proceed to murder the weights in a rampage of glee.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  24. #24
    Hiding otter mode raynerd's Avatar
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    Sweet work on the heavy squats, you hit some solid singles. Monster row volume!
    I pulled semi-sumo a couple years back for a block of time. My conventional looked like chit so I traded it in. Once I went back to conventional, most of my issues from before had magically disappeared and I haven't looked back
    So, pulling semi-sumo somehow fixed my conventional
    ☻/
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    / \
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  25. #25
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by raynerd View Post
    Sweet work on the heavy squats, you hit some solid singles. Monster row volume!
    Thanks!
    I pulled semi-sumo a couple years back for a block of time. My conventional looked like chit so I traded it in. Once I went back to conventional, most of my issues from before had magically disappeared and I haven't looked back
    So, pulling semi-sumo somehow fixed my conventional
    Interesting... I may have to give that a go. Been doing semi sumo for a few yrs now I think. I've been doing a chit load of mobility work and prehab in that time, maybe that will have helped something.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  26. #26
    Hammy Hammy Hobbes thehobbes's Avatar
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    CHEST/TRI/RUN


    SUPPS:
    PRE: Vapor Next Gen 1.5 scoops
    INTRA: none
    POST: Con-Cret 1.5 scoops

    LOCATION: Home gym
    BODY WEIGHT: 162


    WARMUP:
    -Foam Rolling with Spike 8min
    -Arm circles of peace
    -Cuban Press
    -BW squats

    CHEST:
    Bench Press:
    45x10
    95x10
    135x4
    155x2
    170x1
    *wrist wraps
    180x1
    185x1 (vid)
    190x1 (vid)
    170x4
    170x4
    160x6
    *remove wraps
    145x11






    Bench Press with BLUE SLINGSHOT:
    *wrist wraps
    175x6
    190x4
    200x3 (vid)

    RARRWWW!



    TRI:
    CGBP:
    *wrist wraps
    95x10
    135x8
    155x4

    RC WORK:
    External Band Rotations:
    RED x 17
    RED x 17
    RED x 17

    CARDIO:
    Running
    Distance: 3 miles
    Time: 28:54
    Avg HR: 150
    Peak HR: 159
    *65 degrees, perfect running weather

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


    Excellent bench day! 185/190 has been going up pretty smooth. I'm tempted to try for a new max but I'll keep the heavy singles where they're at for now and try for a max when the timing feels right. Slingshot bp went well too. I didn't do incline today since I had Slingshot in there, but will hit up incline on shoulder day.

    And the temp finally came down a bit so it's easier running weather, did an easy 3 miles this morning with a better than goal pace. I'm happy with anything under 10min miles right now.

    Yesterday was no gym or running but since I was at work for 10ish hrs I still managed to hit 21k steps on my "rest day" lol. Busy Ham is busy.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  27. #27
    Hammy Hammy Hobbes thehobbes's Avatar
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    RUN



    CARDIO:
    Running
    Distance: 3 miles
    Time: 29:20
    Avg HR: 149
    Peak HR: 159
    *72 degrees and cloudy, pretty easy pace


    Swift Ham is swift.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  28. #28
    Humble Megalomaniac ElrondHubbard's Avatar
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    Strong Ham is Strong!

    So, how do you handle the inevitable slowdown in progress that comes from long-term training? Do you change your routine regularly?
    “Those who can make you believe absurdities, can make you commit atrocities.”
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  29. #29
    Still Pounding! TM79's Avatar
    Join Date: Dec 2015
    Location: North Carolina, United States
    Age: 44
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    Geez louise! Sorry wasn't referring to you as Louise. You have been killing it over the weekend! Excellent squat workout. Nice and heavy. Your bench work looked good as well. Plenty of challenging accessory work in both sessions and THEN a bunch of running! Honestly, I may just have to live vicariously through you until I stop falling apart and put myself back together again. Hit a few reps and an extra mile or two for me, if you don't mind.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  30. #30
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    thehobbes is offline
    Originally Posted by ElrondHubbard View Post
    Strong Ham is Strong!

    So, how do you handle the inevitable slowdown in progress that comes from long-term training? Do you change your routine regularly?
    Thanks! I don't change it all that much really. I've been going with a modified 5/3/1 setup for a while - plenty of warmup sets, 2 or 3 reps on the "working" sets right before the singles, then 3 heavy singles at amounts going by feel. I add in new accessory stuff sometimes for fun and those sometimes help out my main lifts. I'm happy if I can stay right around where I'm at now and be injury free.

    Originally Posted by TM79 View Post
    Geez louise! Sorry wasn't referring to you as Louise. You have been killing it over the weekend! Excellent squat workout. Nice and heavy. Your bench work looked good as well. Plenty of challenging accessory work in both sessions and THEN a bunch of running! Honestly, I may just have to live vicariously through you until I stop falling apart and put myself back together again. Hit a few reps and an extra mile or two for me, if you don't mind.
    LMAO, thanks! I sure will! And to think I live vicariously through my big hammy ginger cat, that dude gets to sleep like 16 hours a day and then roll around nekkid in catnip!


    Workout coming up...
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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