Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

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 6
bw x 5
bw x 4
*total of 40

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

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
3pps x 4
2.5pps x 8
2pps x 10

Lat Pulldown:
100x10
115x9
130x8
145x5.5
130x7

Face Pulls
42.5 x 20
50 x 15
57.5 x 11
57.5 x 10
*I still have no idea if the wt stack is in LB or KG, or maybe it's neither and it's in amounts of cantaloupes

Cybex Low Cable Row:
block 8 x 10
block 8 x 10
block 8 x 10
*this wt stack has arbitrary numbers, I'll just say the numbers equate to big ass pumpkins

BICEPS:
DB Curls:
35s x 12
30s x 14
30s x 12

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


Strong everything. I'm still using Versa Grips on db curls, man that makes those so much easier so the dbs don't fly out of my sweaty honey glazed hands. Tempted to move up to the 40s but no, not yet, that is too much power for one bicep.

Saw a Netflix movie this weekend No Escape, holy crap that was unexpectedly awesome! Lots of action and many WTF moments throughout, I don't understand how it got such low reviews. And put Southeast Asia on my list of places to never go along with Brazil and Mexico because I don't want to be stabbed in the skull while I'm eating Poptarts at my hotel.

[TM79]

Great workout today Ham! Love, love LOVE the looks of that one! Very respectable numbers and I was LOL'ing at your weight stack comments. You found some alternative units of measurement that may just be viable... Interesting about that movie. Never heard of it and probably won't ever watch it, but SE Asia will continue to be on my list of places that I don't plan on traveling to. There are parts of Mexico and Brazil that I would go to, but they are few and far between. It's always amazing to me how cavalier people are when traveling in dangerous areas. Call me paranoid, but I'm constantly surveying my surroundings, even at normal everyday places, like the grocery store, etc. And I live in one of the safest places in the country. I think a lot of people are ignorant to just how screwed up this world is... Sorry to get on a rant. Back to your regularly scheduled programming folks.

[MarstonS]

You have a very detailed journal! I like it!

[raynerd]

Strong back work! Pull-ups and DB rows were damn impressive!

[thehobbes]

Great workout today Ham! Love, love LOVE the looks of that one! Very respectable numbers and I was LOL'ing at your weight stack comments. You found some alternative units of measurement that may just be viable... Interesting about that movie. Never heard of it and probably won't ever watch it, but SE Asia will continue to be on my list of places that I don't plan on traveling to. There are parts of Mexico and Brazil that I would go to, but they are few and far between. It's always amazing to me how cavalier people are when traveling in dangerous areas. Call me paranoid, but I'm constantly surveying my surroundings, even at normal everyday places, like the grocery store, etc. And I live in one of the safest places in the country. I think a lot of people are ignorant to just how screwed up this world is... Sorry to get on a rant. Back to your regularly scheduled programming folks.

Thank you! Haha yes have to make the wt stack relate-able to something I know, and I sure do know my produce! Oh yeah I've seen too much chit on Liveleak of brutal murders and torture in those countries, man people are animals. Yep I always feel like I have a prison mindset about everything (never been but I do lovvve my prison shows lulz) always make sure people are walking in front of you not behind, keep a combat stance no matter what in case chit goes down, and keep a nice zone of personal space. Would not go into one of those countries unless I was armed and wearing riot gear haha.

You have a very detailed journal! I like it!

Thanks!

Strong back work! Pull-ups and DB rows were damn impressive!

Thank you! Those pull ups are so difficult yet so rewarding every time.


Workout coming up...

[thehobbes]

SHOULDERS/RUN

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

LOCATION: Home gym
BODY WEIGHT: 163

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

SHOULDERS:
Push Press:
*wrist wraps
45x7
75x7
100x5
110x2
115x1
120x1 smooth like butter!

DB Shoulder Press:
35s x 15
40s x 9
45 x 6
40s x 8

DB Incline Press:
40s x 12
50s x 11
55s x 10

Incline BB Bench Press:
45x10
95x15
115x10
135x5

CARDIO:
Running
Distance: 3.0 miles
Time:30:45
Avg HR: 149
Peak HR: 163
*ran the pace of an injured buffalo today

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


Pretty normal numbers today, push press went better than usual. I'll have to check and see when my last deload was. I *think* it was in June because I probably timed it up with the release of the new season of OITNB so I could give my full attention to that LMAO. Seems like it's been a couple months so I'll have to plan one out soon.

[MarstonS]

Do you run outside on the roads or in the gym?

[ChristianMR]

Great work, Ham. Impressive push press, particularly given that the bar was so buttery (slippery!) :P.

[raynerd]

Monster shoulder session and nice work on the run! Hammered out the shoulder and incline volume!

[thehobbes]

Do you run outside on the roads or in the gym?

Outside at the park.

Great work, Ham. Impressive push press, particularly given that the bar was so buttery (slippery!) :P.

Thanks! Yeah I sweat sweet honey glaze.

Monster shoulder session and nice work on the run! Hammered out the shoulder and incline volume!

Thanks, many calories were burned that day.


Workout coming up...

[thehobbes]

DL DAY

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

LOCATION: Home gym
BODY WEIGHT: 163

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

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

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


Easy day, went a tad lighter on DL this time. Ordered some equipment for work and it arrived as basically a box of parts instead of assembled as advertised. Spent an hr before DL putting the damn thing together and contorting myself into interesting positions to make that happen. Ended up with two extra parts that are not even on the diagram. Pushed those aside and hopefully they're not anything too important.

[raynerd]

Strong pulls Hammy! Spare parts is better than running out of parts I think...
Great session

[thehobbes]

Strong pulls Hammy! Spare parts is better than running out of parts I think...
Great session

LMAO you're a shaker cup half full kinda guy I see.

[thehobbes]

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: 162

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

LEGS:
Squat:
45x12
95x10
135x6
165x3
*belt
200x3
220x3
240x1
250x1
255x1
245x1

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

Lat Pulldown:
100x10
115x9
130x7
130x6

CARDIO:
Running
Distance: 2.5 miles
Time: 25:10
Avg HR: 156
Peak HR:166
*hot as the devil's ass crack holy chit

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


Das it mane! Four lifting days in a row again. Will be at work around 12hrs tomorrow so I had to fit everything in. Busy week, will catch up on journals this weekend. Lift hard, run fast, and throw cantaloupes at your enemy with force and accuracy!

[raynerd]

Strong squats and rows! Mirin that ability to run after a heavy squat session
Are you running a program or do you make your own?

[TM79]

Wow! Some serious work going on in here the last few days! Great numbers on deads and squats! That's funny about putting together your work equipment. It seems like you have to be a rocket science engineer to assemble anything nowadays and you're lucky if you have all of the hardware. This is probably due, in most part to everything being manufactured in places where they don't speak our language and have very slack QA programs (if any). Anywho, each time I assemble something I consider it a monumental achievement. Don't work too hard this weekend and great job once again!

[thehobbes]

Strong squats and rows! Mirin that ability to run after a heavy squat session
Are you running a program or do you make your own?

Thanks! No program for the running. I ran on teams in middle school, high school, and college, did some races in my 20s. Didn't run for a few yrs and picked it back up in December. Started back by running the fitness course at the park where you stop at exercise stations to do pull ups and push ups and whatnot. Built up my endurance from 1.5 miles running with stops to do the stations, in Spring started just straight up running a few miles. Slow and steady I figure is the way to go. As long as I'm not hurting I figure I'm doing ok with it. All I really care about is scoring some bonus points for general health and discipline by doing it lol.

Wow! Some serious work going on in here the last few days! Great numbers on deads and squats! That's funny about putting together your work equipment. It seems like you have to be a rocket science engineer to assemble anything nowadays and you're lucky if you have all of the hardware. This is probably due, in most part to everything being manufactured in places where they don't speak our language and have very slack QA programs (if any). Anywho, each time I assemble something I consider it a monumental achievement. Don't work too hard this weekend and great job once again!

Thank you! Lol the instructions for this thing were stupid. It was one single page with like 30 different things but no real order of anything. I threw that thing aside and just figured it out.


Workout coming up...

[thehobbes]

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:
45x12
75x10
105x7
135x3
155x2
170x1
*wrist wraps
180x1
190x1 (vid)
195x1 (vid) *Tied 1RM PR
170x4
170x4
160x6
*remove wraps
145x11

Moved really smooth


Hard AF but got it, only the second time ever hitting this weight, victorious grunt and Ham-waddle ensued



Incline Bench Press:
45x10
95x10
115x9
135x7 (vid) *Rep PR!

Accidental PR, didn't realize until later I've never hit that many reps at a plate



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

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

External Band Rotations:
RED x 15
RED x 15

CARDIO:
Running
Distance: 3.00 miles
Time: 29:33
Avg HR: 151
Peak HR: 158
*pace felt easy, only 70 degrees out too

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


BOOM - awesome bench day of victory and rage! Yesterday due to being at work so long I managed to hit 22k steps and 3,400 calories on fitbit. Got a rotisserie chicken from Costco and tore through half of it like a starving animal lulz. PROTEIN! Fell asleep really early and got 10 glorious hrs of sleep. Tons of energy today to kill it on the workouts!

I wanted to make sure 195 would go up as that is my standing bp PR before I try 200. When I do attempt 200 looks like the best plan of action would be to lead up to it with singles of 170, 185, 200. 185 is REALLY easy at this point. I think doing the backoff sets at 170 is helping me a lot. 170 used to be that tipping point between wt being "I could rep this all day" and "whoa this is getting heavy."

[mirroroferised]

Nice work on that pr tie and the rep one too.

[raynerd]

Damn! You killed dat bench! Strong strong pressing, and grats on the incline PR to go with that 195!
Lol, I was actually asking if you were currently running a powerlifting program

[ElrondHubbard]

Love those videos. I want to be as strong as you when I grow up!

And the T-Rex on he back wall is a truly aspirational goal, although I don't think he curls.

[thehobbes]

Nice work on that pr tie and the rep one too.

Thanks!

Damn! You killed dat bench! Strong strong pressing, and grats on the incline PR to go with that 195!
Lol, I was actually asking if you were currently running a powerlifting program

Thanks, ohhhhh that makes more sense LOL! I'm kinda sorta doing a program. For bench/squat/DL I'm doing a very modified 5/3/1 setup from a fellow PL friend on this site. VERY modified. I like going by feel more than 100% following a program.

Love those videos. I want to be as strong as you when I grow up!

And the T-Rex on he back wall is a truly aspirational goal, although I don't think he curls.

Lol thanks! T-Rex is awesome at bench, terrible at DL. He also can't reach the cereal in the cabinet.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running
Distance: 3.00 miles
Time: 29:40
Avg HR: 141
Peak HR: 158
*Sunny and 75 degrees


That's all for today! Happy Sunday!

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BODY WEIGHT: 162

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 6
bw x 5
bw x 5
*total of 41

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

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

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

Face Pulls:
42.5 x 20
50 x 14
57.5 x 11
57.5 x 9

Cybex Low Cable Row:
block 8 x 9
block 7 x 10
block 7 x 10

BICEPS:
DB Curls:
35s x 12
30s x 14
30s x 12

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


Solid back accessory day, Hammer Strength row went especially well. Holy crap there are so many kids running wild at LTF between the pool areas and the summer camp. The camp leader people and life guards have given up on life. These poor guys are constantly yelling at the kids to stop running on the pool deck and stuff and those little monkeys do not give a fuk they keep running and throwing chit at each other. Surprised we haven't had a Code Brown in the pool in a while. That sad skinny lifeguard has to get out the net on the long pole and remedy the situation.

[raynerd]

Lol all those kids sounds like a typical day at my house
Great session, strong back work and monsta volume!!

[thehobbes]

Lol all those kids sounds like a typical day at my house

LMAO!!

Great session, strong back work and monsta volume!!

Thanks!


Workout coming up...

[thehobbes]

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
110x3
115x1
115x1

DB Shoulder Press:
35s x 15
40s x 10
45s x 6
40s x 9

DB Incline Press:
40s x 12
50s x 10
55s x 9

Incline BB Bench Press:
45x10
95x10
115x9
135x6
140x4

CARDIO:
Running
Distance: 2.6 miles (was going for 2.5, wasn't paying attention to my watch)
Time: 25:53
Avg HR: 150
Peak HR: 158
*82 degrees and sunny AF

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


Strong shoulder day. Did a bonus set on incline bb at 140 just because. That was a really sweaty run, looked like I peed my shorts, and on my shirt, which I DIDN'T for the record! Heehee

So there is some solar eclipse upon us I hear. The news advertised a story about how to keep your pets safe during this. Oh man, my pets are derpy/10 already. I've caught Maximus staring into a light fixture chasing a bug before. Are we gonna have to go full lock down for this? They can't be trusted. This is like when I was a kid and I got these little Fisher Price camping binoculars, my mom was terrified I'd look at the sun with those and would warn me not to like 10x a week, srs. I never did, but I was a derpy kid TBF so I understand her aggressive warnings lol.

[ChristianMR]

57.5 is an insane amount of cantaloupes. Facepulls of peace and prosperity.

[ElrondHubbard]

Doing bonus sets "just because" means you're really in the groove! Those are fun!

[itsagoodday]

Darn it Hammy, now I don't know which one of your journals to respond in. My goal is to flip back and forth and confuse the hell out of you

That was a really sweaty run, looked like I peed my shorts, and on my shirt, which I DIDN'T for the record!

I've got you beat. Two nights ago, I get up in the middle of the night to pee and get a drink of water. I bring the water back to bed, and somehow in my half-asleep stupor, up-end the glass and pour all the water out right in the center of my mattress. I spent the rest of the night clinging to the side of the bed like a groggy monkey so I wasn't sleeping in a puddle. The next morning I had to strip all my sheets off and run them through the dryer, then leave my mattress airing out under a fan. I was REALLY glad there was no foot traffic through the house yesterday, because it totally looked like I had peed the bed. Yes, I am three years old.

Also, in b4 "people who can't handle it, shouldn't drink".