Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

BACK AND BICEPS (Thursday)

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

LOCATION: LTF
BW: 151

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 5
bw x 5
*total of 44

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

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

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

Face Pulls:
42.5 x 20
50 x 15
57.5 x 11
50 x 14

Cybex Low Cable Rows:
block 8 x 9
block 8 x 9
block 8 x 9

BICEPS:
DB Curls:
35s x 12
35s x 11
30s x 15

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


Wahoo, my zombie arm is finally healed enough to go in the pool! Killed pull ups and db rows of prosperity. Ate a chitload of Chex Mix right before workout.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.04 miles
Time: 32:27
Avg HR: 143
Peak HR: 160
Elevation Gain: 151'
*86 and sunny, ran up Big Ass Hill once

Post: Stretching 15min


Hot run! It's been in the low 70s lately so I forgot how much high 80s and sunny sucked. I'm officially adding a 5th running day to my week to gain overall mileage. I got to the point where my medium runs were getting too long and my long run was like 40% of mileage. I want to slowly bump up weekly mileage to 25/wk and in 3ish weeks attempt a 12 mile long run. There's also a local 10k I'm likely running next Saturday to test my 10k race speed. Last one was 1:05, I'm sure I can beat that.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 151

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

CHEST:
Bench Press:
45x15
95x10
135x6
155x4
170x3 vid
*wrist wraps
180x1
175x1
175x1
160x8 vid
160x6
*remove wraps
150x10
135x18 tied rep PR
135x15
105x26 excellent getting that many after 13 other sets

fairly smooth triple


these weird middle wt back off sets are getting a lot easier



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

TRI:
Tricep Rope Pushdowns:
30x13
30x11
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: 2.10 miles
Time: 22:51
Avg HR: 137
Peak HR: 158
Elevation Gain: 118'
*80 and sunny, ran up Big Ass Hill once

Post: Stretching 15min

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


BOOM - huge workout! High rep sets are going well and strength has stayed steady. And sweet honey glazes I have good news - the local Bench Press and Run competition at the boxing club is back!! I thought they weren't going to do it this year because in the past it was in July (I just discovered this thing in the winter so this will be my first time competing in this one.) They're holding it in October this year, got an email this morning (subscribed to all their stuff just in case this thing popped up lol.) I'm ready to DOMINATE this comp with the rage of 10,000 burning suns!!! This is the 70% body weight one, so 105lb for me, where you can go up to 30 reps to take time off. I've hit 30 reps at least 10 times, and even 31 and 32 occasionally, so I'm ready for this comp! Weigh in is with running shoes, shorts, and a shirt so I'm going to start doing Sunday morning weigh ins again and make sure I hit wt, may have to cut like 2lb to ensure with shoes/clothes I'll weigh in at no more than 152.

Very excited! Finally I'll get to try one of these 105x30 in competition well before The Flying Pig comps. Lots of comps coming up this summer/fall. Coming up I have:

10k Lion's Club race, next Sat - going all out on this one for a PR
5 mile trail race, Aug 27th - going to go pretty slow on this one to not do another Superman dive and fuk my chit up before the half marathon
Half Marathon, Sept 9th - goal is to finish this race as it is a long fukking distance holy chit Brosiden give me strength
Pump and 5k Run, Oct 7th - DOMINATE!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 8.00 miles
Time: 1:29:12
Avg HR: 145
Peak HR: 171
Elevation Gain: 39'
*87 and sunny

Post: Stretching 15min


Hot run again, left a trail of honey glazed sweat across the park. I picked up a few Shot Bloks and Gu Chews, will try those on 10+ mile runs. Would Xtend do the same thing? Seems like it would be easier for me to drink than to eat something chewy. All that stuff has amino acids as its main component it looks like.

10k race is next Saturday, looks like it's going to rain, hopefully it does so it's not so brutally hot out.

[TM79]

Holy running Batman! 25 miles per week? That's a long drive! Nah, glad to see that you are getting so much in and that you've got some races coming up. The bench/run thing sounds good and if you're hitting 30 reps at 70% BW I think you're going to come in first. Great job in here Ham!

[thehobbes]

Holy running Batman! 25 miles per week? That's a long drive! Nah, glad to see that you are getting so much in and that you've got some races coming up. The bench/run thing sounds good and if you're hitting 30 reps at 70% BW I think you're going to come in first. Great job in here Ham!

Yeah 25mph is like whoaaaa I think I'm officially a runner now! I can hit it for 30, there is a competitor I see from last year who can get like 28 AND runs a 21 minute 5k on top of that! At least she's not in my age group so I should be able to sweep that! I will give it my best HAM effort!! Half marathon coming up is kinda scaring me, that's a lonnnnng freaking distance. I mean I've done 10 miles a bunch of times and that wasn't extremely difficult, so it's like running a lil 5k right after that, I got this.

[thehobbes]

DL/SQUATS/LUNGES

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

LOCATION: Home gym
BW: 152 aw fuk, on mini cut

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
277.5x1 wtf why is there a doughnut left on one side
285x1

LEGS:
Squats:
45x10
95x8
135x6
165x3
*belt
195x3
215x2
225x2

DB Lunges:
30s x 15
30s x 15
30s x 15
whoa, those really make my bacon sizzle

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


Pretty easy lift day because I didn't have to go run right after all that.

[ElrondHubbard]

Damn, I need a break after reading and watching these workouts. If I could get fit by osmosis, I'd just sit on the couch and put your bench videos on repeat.

There aren't many people I envy, but you're way up there, Hammy.

[thehobbes]

Damn, I need a break after reading and watching these workouts. If I could get fit by osmosis, I'd just sit on the couch and put your bench videos on repeat.

There aren't many people I envy, but you're way up there, Hammy.

Dawww, thanks EH.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 151

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

AMRAP BENCH PRESS:
45x12
75x10
105x31 wahoo!
105x25

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 9
45s x 5
40s x 8

Incline BB Bench Press:
45x10
95x10
115x10
135x7
135x6

TRI:
Tricep Rope Pushdowns:
30x15
30x13
30x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:15
Avg HR: 153
Peak HR: 172
Elevation Gain: 194'
*73 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Murdered the 105 bp amrap sets! Run felt effortless probably partly due to better weather.

[TM79]

Love those last two sessions Ham. Especially how you're lifting heavier than me on squat and DL now... Solid reps and I LOL'd at the making my bacon sizzle comment. Crushing the bench AMRAP sets too. Like that set at 31. 10 minute 5K here you come. Solid work on the rest of that session and then a nice cloudy day run at 73 degrees. Ahhhhh... Great work Ham!

[thehobbes]

Love those last two sessions Ham. Especially how you're lifting heavier than me on squat and DL now... Solid reps and I LOL'd at the making my bacon sizzle comment. Crushing the bench AMRAP sets too. Like that set at 31. 10 minute 5K here you come. Solid work on the rest of that session and then a nice cloudy day run at 73 degrees. Ahhhhh... Great work Ham!

Thanks bro-ham! Heehee yes, shooting for like ~13 min 5k, it always looks weird in the results when you have the bench and run shenanigans going on lol. Oh man, do we even LIFT?! My squat is kinda sad atm, DL is ok but I've gone heavier when bulking season was happening.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:53
Avg HR: 138
Peak HR: 158
Elevation Gain: 148'
*80 and sunny, ran up Big Ass Hill once

Post: Stretching 15min


Good run, getting some short/easy ones in before I race the 10k Saturday.

[thehobbes]

BACK/BICEPS/RUN

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

LOCATION: LTF
BW: 151

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 5
bw x 5
*total of 44

DB Rows:
60s x 10
70s x 9
80s x 6
80s x 5
65s x 10

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

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

Cybex Low Cable Rows:
block 8 x 10
block 8 x 10
block 7 x 12

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

BICEPS:
DB Curls:
35s x 12
30s x 15
30s x 15

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:07
Avg HR: 144
Peak HR: 162
Elevation Gain: 161'
*83 and sunny, ran up Big Ass Hill once


OTHER PREHAB:
-Stretching 20min
-Hot tub 10min
-Sauna with rolling 15min


BOOM - 80lb db rows of death and destruction! Run felt easy.

Sad news, my local Aldi is closing for a month for construction. :'( I hear the improvements will be awesome and I'll be very happy in October, but it is going to suck for a month having to shop at Ghetto-mart or Ghetto-ville, ugh. Maybe there's another Aldi in a neighboring city, I'll check. I need my affordable produce, and chicken, and eggs, and my beloved pork jerky! Strong prejudice against other grocery stores, srs. They're so slow and chit's unorganized. At Aldi I can do a 5 minute shopping trip and get through checkout in 35 seconds.

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 151

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

CHEST:
Bench Press:
45x15
95x10
135x6
155x3
170x2
*wrist wraps
175x1
175x1
175x1
160x5
*remove wraps
150x7

Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x8
165x7
175x5

TRI:
Tricep Rope Pushdowns:
30x13
30x11
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

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


Very easy chest/tri day. Had the 10k race this morning, went home and had a 1,500 calorie snack, and then hit chest. Went light and lower rep for today since today was so busy.

[thehobbes]

LIONS CLUB 10K RACE

Location: North Ridgeville, OH
Distance: 10k (6.2 miles)
Goal: under 60 minutes
Time: 59:02

Avg HR: 153
Peak HR: 165
Elevation Gain: 89'
Weather: 72 and sunny

*Pre-race did Dynamic Warm Up Routine
*Post-race stretched for 15min


Rampaged this race with the fury of 1,000 Spartan warriors! My last 10k race a few months ago took me 65 minutes, HUGE PR today! I wanted under an hour and got it easy. Course was pretty flat and went through residential roads. They had a couple different distance races taking place at once but everything was well marked, water stops were abundant, and roads were blocked off by police. Most people participated in the 5k and it looks like there were only 39 for the 10k. I came in 16th overall. Came in 4th in my age group (there were only 4 people in it lulz), so I'm going to train for next year to slide into at least the 3rd place spot mwah ha ha!


Garmin Splits:

Mile 1: 9:19 knowingly started out pretty fast to bank some time
Mile 2: 9:36
Mile 3: 9:48
Mile 4: 9:38
Mile 5: 9:39
Mile 6: 9:41
Mile 0.2: 1:18 (8:37 pace) ham-sprint at the end

My Garmin Vivoactive is working perfectly now that I turned on Glonase (no idea wtf that is but people in the Garmin forums said it would help) and the 1 second update mode. I checked it pretty frequently to at least keep my current pace under 10 minutes, as long as it was just cruise along like that. It was easier than expected to keep that pace. I figured I'd hold onto high 9 min miles as long as possible and see what happened, did it fairly easily the whole way.

I have never done speed work, spent this year building a solid mileage base and getting long, slow runs in. That is apparently a magical training method, you really do automatically get faster simply by doing that. I'm excited to see what I can throw down for a 5k race now since I never "race" 5 or 10k in training.

So major improvements are happening with my running. Half marathon is in about a month HNNGGG!

[TM79]

Great job on that 10K Ham! Awesome job beating your previous best by over 5 minutes! Yeah, you have improved a ton and I'm sure it feels good to see all of that hard work pay off. Good looking last few sessions too. Way to rock out some 80 lb DB rows!

[thehobbes]

Great job on that 10K Ham! Awesome job beating your previous best by over 5 minutes! Yeah, you have improved a ton and I'm sure it feels good to see all of that hard work pay off. Good looking last few sessions too. Way to rock out some 80 lb DB rows!

Thanks Trent! I know, that's a huge amount of time, I am a wild gazelle! 5k race should be fun.

[thehobbes]

DL/SQUATS

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

LOCATION: Home gym
BW: 151

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

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

LEGS:
Squats:
45x12
95x8
135x6
165x4
*belt
195x3
215x2

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


Short, easy workout. I usually do long run day on Sunday but decided to take a rest day from running since I raced at 100% yesterday. Back to being a majestic gazelle tomorrow night! And usually I do DL/squat on Mondays so that opens up tomorrow for time for a medium distance run.

And registration officially went up today for the Bench and Run competition! I'm signed up for the Oct one, BRING IT!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 53:39
Avg HR: 143
Peak HR: 161
Elevation Gain: 194'
*79 degrees and sunny, ran up Big Ass Hill once

Post: Stretching 15min


Slow, easy run. Planning to switch long run day to Fri or Sat, got a couple big ones coming up!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:58
Avg HR: 146
Peak HR: 161
Elevation Gain: 115'
*79 and sunny, ran Big Ass Hill once (got my fastest time ever on Big Ass Hill and wasn't even trying for speed )

Post: Stretching 15min


Holy chit I hit 26,000 steps on Garmin today. Garmin is stingy with the steps, srs. Fitbit would give me 30k+ for a day like today, but Garmin is like a stubborn old man yelling at you all day "that doesn't count as a step unless it's UPHILL AND THROUGH A SNOWSTORM!!" Today was a stupid day. Even on calories Garmin is giving me 2800 already for today.

I officially signed up for the half marathon! So now I have to be careful not to kick any cacti or get into any fights with bears. After September 9th I can go back to doing all that with glee.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
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

AMRAP BENCH PRESS:
45x15
75x10
105x32 tied rep PR! vid
105x25 hung on strong




SHOULDERS:
DB Shoulder Press:
35s x 13
40s x 8
45s x 5
40s x 7

Incline BB Bench Press:
45x10
95x10
115x10
135x7
135x6

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 44:24
Avg HR: 144
Peak HR: 160
Elevation Gain: 203'
*85 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Killed it on the AMRAP bench press! I'm going to go through my log book and see how many times I've hit 30, 31, and 32 reps at 105. I'm getting better. When I started practicing I could only get in the low 20s. Incline bp is getting pretty easy.

I think I'm going to have to do a couple AMRAP sets in other places to start getting used to benching in different places and with slightly different barbells. I won't do AMRAP bp on back to back days, but if I can get one in at home on a Tues and go to LTF on a Thurs that will work. I have a standard bb at home and I assume pretty much any bb is going to have the rings in the same place? I need to make sure I'm lining up my hands where they should be. Also benching in a different environment with a different rack and different bench BEFORE the comp should help prepare me for lifting somewhere other than my own cage.

Run was hot and humid AF but felt pretty easy, went slow.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 151

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 5
bw x 5
*total of 44

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

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
2.5pps x 7
100lb ps x 9
2pps x 10

Lat Pulldown:
100x10
115x9
130x8
145x4
115x9

Cybex Low Cable Row:
block 8 x 10
block 8 x 9
block 7 x 11

Face Pulls:
42.5 x 18
50 x 11
57.5 x 9
50 x 11

BICEPS:
DB Curls:
35s x 15
35s x 12
30s x 15

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


Excellent workout, pull ups and db rows were strong. Planning on knocking out my long run tomorrow night since my Sunday is booked up with family stuff. I'll still get up early and run 2 or 3 miles though. For the remaining long runs leading up to the half marathon I'm thinking:

8/17: 9-10 miles
8/24: 11-12 miles
8/31: 8-9 miles
9/7: race weekend, no long run Fri

The race shirt looks sweet, will post pics when I get it, and it's a tech shirt! I've been living in tech shirts lately, so farking comfortable.

[ElrondHubbard]

I look at this long, long list of sets and just shake my head in wonderment about how any human body can endure such volume. Then I look down and see "Hot tub, 10 min", and think "Oooooh, that explains it!"

[thehobbes]

I look at this long, long list of sets and just shake my head in wonderment about how any human body can endure such volume. Then I look down and see "Hot tub, 10 min", and think "Oooooh, that explains it!"

Haha, that glorious pre-hab time at the gym does help out a lot.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 11.00 miles
Time: 2:03:38
Avg HR: 141
Peak HR: 153
Elevation Gain: 89'
*71 and cloudy

Post: Stretching 15min


FUK YEAH 11 MILES BABY!! I was planning to do only 10 but 10 was coming along pretty easy so I upped it a little bit. Weather was perfect too, finally it isn't 85 and sunny. Everything felt good. Heart rate was pretty low for running such a serious distance. I need to wear a tank top next time for long distances, my UA tee weighed about 20lb when I was done.

[Samraiwise]

Kudos to the strong lifts and amazing RUN, also no lady I know lifts 170lbs BP for reps.

*ahem*....by the way, this is for you, m'lady. *bow*

[thehobbes]

Kudos to the strong lifts and amazing RUN, also no lady I know lifts 170lbs BP for reps.

Thanks! Well there's only ONE Hammy Hammy Hobbes, and today I even hit 175 for reps!

*ahem*....by the way, this is for you, m'lady. *bow*

Oh I'm flattered! I shall eat these flowers for extra protein gainz.

[thehobbes]

CHEST/TRI

SUPPS:
PRE: ANIMAL Fury 1 scoop
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:
45x12
95x10
135x6
155x4
170x3
*wrist wraps
175x2
175x1
175x1
160x7
160x7
*remove wraps
150x10
135x17
105x30

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

TRI:
Tricep Rope Pushdowns:
30x13
30x11
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

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


Rampaged it and hit a solid 105x30 after all those heavy sets. I've never hit 30 after doing other heavy work sets. I'm trying to change my mentality on the AMRAP sets. If you can hit 105x30 in general you have the ability to hit it even after other work.

[Samraiwise]

Oh I'm flattered! I shall eat these flowers for extra protein gainz.

Kaz: "Dave, we need a vase, quick."
Payton: "And water too."
Dave: "Why?"
Kaz:"So let her know the flowers are for her heart not for her stomach."
Dave: "She always likes to gobble pistachios with shells.
Kaz & Payton: "Eh? So what?"
Dave: "She always likes it crunchy. Flowers in a vase......exactly what she likes, EXTRA CRUNCHY."
Kaz & Payton: *looking at each other* ".........Oh, no."

Thanks! Well there's only ONE Hammy Hammy Hobbes, and today I even hit 175 for reps!

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

CHEST:
Bench Press:
45x12
95x10
135x6
155x4
170x3
*wrist wraps
175x2
175x1
175x1
160x7
160x7
*remove wraps
150x10
135x17
105x30

Great job, m'lady! *bow*