Hammer's OS 09/10 Leaving the B's

[FrankH]

I was going to make a crack about Hammer really needing those leg extensions. BJ and Wills, too. But I decided against it.

[TheHammer]

..... here we go hatin' on the munchkins again, when will the hate stop?

[TheHammer]

Wednesday
Shoulders
4 sets as many reps as i can gut out
Rear Delt Flyes
Dumbbell Press
Front Dumbbell Raises
Side Dumbbell Raises

I know it was a good workout because carrying my bag back to my car was a struggle.
Thursday
Rest

[miked]

what kind of weight and rep range are you working at? just curious if you are more in the bodybuilding-light weight-high rep range, or a pyramid light to heavy to light, or something else approach

[Mike Wills]

All the individual bodypart work = big individual muscles...but not big throws.

[TheHammer]

Dickens - I start out with a weight i can get 12 to 15 reps with, and increase each set unless my reps drop below 8. I am typically finishing the last set of each exercise in the 8 to 10 rep range.
I'm trying to thoroughly exhaust the muscle.

Wills - i know but you said i could go back to that type of workout in the beginning of the off season...

[TheHammer]

Friday - Sunday
Repairing Parents Roof (cardio/endurance) lol
I took the whole weekend off because i was helping my dad get his roof fixed. Gonna pick up this week where i left off
Back and Bi's today

[jim]

Seems like a lot of stress on the biceps. Some thrower once told be to do 3 sets of hammer curls and that was it - don't go wearing out your biceps tendons or you will be looking at a tear in the hwd. That could have been wrong, but thowers don't need bodybuilder biceps.

Best lifting routine I ever saw was 2 days a week of Oly lifting - hanging cleans for the heavy day and hanging snatches for the light day. (allowed for lots of rest) Other days focused on standing shoulder presses, incline bench, lower back and lots and lots of core work. No isolation exercises, no flyes, nothing with cables, nothing in a machine. 3-5 reps for regular workouts, 1-3 for max-outs. Build a body that learns to put all its explosive strength in a single, mighty effort. Not one that can maintain endurance over 8-12 attempts. The focus is on training the whole body as a single unit that needs to be strong and fluid with the different muscles working in harmony. When you train in pieces, you get out of balance - strong legs that cannot work with a weaker lower back or strong back without the core to support it. Just some thoughts.

[TheHammer]

Yeah it is a bit of stress, but i don't do that workout during the season. Also i don't swing the weights (unlike alot of my fellow Gold's Gym members) so there is a constant strain. And since i am a hybrid strongman/thrower i can't use a throwing workout regimen during the off season, or my strength(which is at this point my strong point(no pun intended)) would quickly drop off. I'm planning on sticking with my bodybuilder/strength routine for about 8 weeks and then switching over to a more dynamic entire body routine concentrating on core strength.

[TheHammer]

Monday
Back and Bi's
4 sets as many reps as i can get
Deadlift, Wide Grip Pullups, Low Cable Rope Rows
Incline Concentration Curls, Standing Hammer Curls, Dumbbell PreacherCurls

Got 5 reps at 405 on deadlift, not far behind my PR of 6 reps of 450.

[miked]

that's some good pulling. you have a natural puller's mechanics. kinda like wills and BJ.

[TheHammer]

i take it you mean short and stubby lol

[jim]

how about "lower ground clearance"

[TheHammer]

lol yeah that works too.

Tuesday - Sunday
Rest. I think I'm coming down with something courtesy of the visiting in laws. So i'm just gonna take this opportunity to rest and try to recover as quickly as possible.

Wish people would just stay home when they are sick...

[TheHammer]

I've heard you learn more from coaching than doing so i'm gonna have Neal (a.ka. Kid Destructo destroyer of sheaf standards) come over and work with me on saturdays starting in december. I figure trying to teach made me a better competitor in judo, no reason it can't work in heavy athletics.

[TheHammer]

Ok so i'm all rested up, gonna hit chest and tri's tonight.

[TheHammer]

Tuesday
Chest and Tris
4 sets as many as i can push out
Incline Bench, Flat Dumbbell press, Pullovers
Dips, Rope Press, V Bar Press
Threw in an extra set (light) on V Bar Press, repped it till i couldn't move it.

[TheHammer]

Wednesday
Shoulders
4 sets as many reps as i can get
EZ Bar Rows, Dumbbell Flyes, Front Dumbbell Raises

p.s.
you know you thoroughly fatigued your shoulders when you have trouble with your mouse the next day...

[TheHammer]

Thursday
Rest again...
Ok not completely will do some serious stretching when i get home, just felt like hitting the gym as wrecked as i feel right now would be counter productive. So instead i will do some stretching and drills. maybe some judo warmups.

[TheHammer]

Friday, Saturday, Sunday
Rest Rest and more Rest

This week trying out a different rotation:
Monday Back and Bis
Tuesday Chest and Tris
Wednesday Rest
Thursday Legs
Friday Shoulder
Saturday Throwing/drills

we will see how it goes...

[TheHammer]

Monday
Back and Bi's
4 sets, as many reps as i can
Bent Over Barbell Rows, Hammer Strength Iso Lat Pulls, Lat Press
Standing Hammer Curls, Incline Bench Preacher Curls, Reverse Grip EZ Curls

And since Jeff threw it out there i will too, current weight 236
on a side note, man i love those Hammer Strength machines...

[TheHammer]

Tuesday
Chest and Tri's
4 sets as many reps as i can push out
Flat Bench, Pec Dec Flyes, Hammer Strength Iso Decline Press
Skull Crushers, V Bar Press down, Kickbacks

Been drinking a Monster energy drink about an hour before my workouts... seems to help combat the end of the workday energy deficiency...
trying to kill it....

[TheHammer]

Wednesday
Rest

Thursday
Squat till i puke... ok not really but i am going to do nothing but squats.
I will warmup with the bar and then go up in 90 pound increments until i get 5 or fewer reps.
Then i will take a few minutes rest hit my stop weight, and go down in 90 pound increments.
I will then spend the next 30 minutes laying on the gym floor trying to get up lol

gonna kill it today...

[TheHammer]

Monday
Chest and Tri's
4 sets as many reps as i can get
Incline Bench, Pullovers, Cable Flyes
Dips,Overhead Rope Press, V bar Press

Spent a few minutes in the sauna afterward.

Went at a slower pace than normal and kept the weight pretty high on everything. Was so beat had to take a nap when i got home.
today Legs...more squats.

[TheHammer]

Tuesday
Legs
Squats and nothing but...
20x45(warmup)
15x135,12x225,10x315,5x405,8x315,10x225,15x135

i'm not completely happy with the weight yet, but my strength is returning fairly quickly.
quads not sore today, more like completely dead.

Wednesday
Rest

[chirolifter]

I like it.....

[TheHammer]

lol i thought you might.
Hey what's the word on that oly clinic in january?

[TheHammer]

What with the blizzard we got i was unable to hit the gym on friday, and with the holiday traveling this week i'm gonna be taking the whole week off. Hope to be back at it next week.

[TheHammer]

Looks like it was another week off for me... Next week back at it.

[TheHammer]

Ok, i finally drug my sorry butt into the gym yesterday.

Back and Bi's

4 sets as many reps as i can throw out
Bent over Barbell Rows, Wide Grip Pull Downs, Lat press
Standing Hammers, Standing EZ Curls, Standing Concentration Curls.