TheHammer's OS '11

[TheHammer]

Feel like i did pretty well this season, peaked a little early i think, feel like i may have slacked off too much in the gym towards the end of the season... but pretty happy over all.
So this year i will go with more of the same, perhaps getting some more drilling in and making a few trips out to practice with some of the legends of the sport to get more coaching.
I plan on starting the season a little earlier next year and try to get out west and down south a bit.

Ok starting off with two weeks of rest,(this is the hard part)

Gonna follow that up with about 4 weeks of light cardio/bodybuilding routine, and then back to O lifts.
During both of these phases i will be getting some drills/light throwing in as weather permits once a week.

[TheHammer]

Started my OS training today,

Squats 10x135 8x225 4x315 8x225
Core twists 3x10x45

Squats felt good, shoulder was killing me though, really need to rehab that sucker so it doesn't keep me from hitting it hard in the gym.

[TheHammer]

Day Two
Flat Bench 10x135 8x185 6x225 2x315 10x225

Incline DB Press 10x45 8x55 6x65 10x45
Shoulder still bugging me, but it feels better than it did yesterday... wonder if slacking off in the gym the last part of the season is the cause of my issue...

[bjketchem]

gonna take more than that little guy.

[TheHammer]

I'm starting off slow so i don't peak so early again lol

[miked]

I'm so weak.

[TheHammer]

lol i was thinking the same thing, pre season i was throwing up 315 for reps on incline bench
and now i barely get two on flat lol

[bjketchem]

Be jealous of my 175 x 8 on the incline yesterday

[TheHammer]

i am... for now

[TheHammer]

ok maybe i wasn't as weak as i thought...

deadlifts
8x135 6x225 4x315 2x405 1x495 (a failed attempt at 515) 1x495

Standing Cable Rows
12x70 10x80 8x100

Reverse Grip Lat Pulldowns
6x70 4x90 4x100

[ADaniel]

Standing Cable Rows
12x70 10x80 8x100

I'm at 120 with the standing rows but that's using both arms at once...

The shoulder is doing better?

[TheHammer]

seems to be, keep up the good work!

[TheHammer]

After week one i can tell i have been away from the weights for a bit, a little sore, but that means growth. Going to add some more time each day this week.

Squats 8x135 6x225 4x315 2x365 8x225

EZ Bar Skull Crushers
12x40 10x60 8x80 6x100

Rope Tri Press
8x50 6x70 4x100 8x50

Core Twist
4x10x35

[TheHammer]

Incline Bench
135x10 185x6 225x5 275x2 135x10

Pec Dec
100x10 130x8 160x6 190x4 100x10

Core Twist
4x10x45

[chirolifter]

Gettin' your swole on? Anyone else training around here?

[TheHammer]

lol trying to, I was wondering the same thing...

[ADaniel]

I am, but I don't think my numbers are quite what you guys are talking about... I know Heather Mac is - she just completed her first half-marathon!! Well done!!
MikeD? Wills?

[miked]

training? I think Mr. Hammer is the only one doing it this year. He will win everything next season.

[TheHammer]

Allison - Post your workouts anyways, you might find it helps and sometimes you can get pointers
Mike - lol you're a funny guy

Bent Over Barbell Rows
12x135 10x185 8x225 3x315 12x135

Iso Lat Pulldowns
12x90 10x180 3x270 10x90

DB Rear Delt Flyes
12x35 12x45 10x55 10x65

[TheHammer]

Standing Concentration Curls
10x35 9x45 5x55 6x45 6x35

Standing Hammer Curls
12x25 10x35 8x45 7x55

Kickbacks
12x20 10x25 8x30 6x35

V Bar Press
12x60 10x85 7x105 5x130

[TheHammer]

Bench Press
12x135 8x185 6x225 3x265 3x265 6x225 10x135

Incline Dumbbell Press
10x50 8x65 5x70 8x55

Dips
8 6 5 6

Tri Rope Press
12x35 8x50 6x57 6x65+10x35

[TheHammer]

Squats
10x135 8x225 6x315 4x365 2x405 10x315

Hack Squats
10x180 10x270 8x360 8x450

Core Twists
10x45 10x45 10x45 10x45

[TheHammer]

Shrugs
12x135 10x225 8x315 4x405 4x405 8x315 10x225 20x135

Upright Barbell Deltoid Rows(EZ Curl Bar)
20x40 10x60 8x80 6x100

Bent Over Rear Delt Flyes
12x30 10x35 8x40 6x45

[TheHammer]

Incline Bench
12x135 5x225 1x275 2x225 15x135

Decline Press(Hammer Strength Machine)
10x90 8x180 6x270 5x360

Incline DB Flyes
10x25 8x30 8x35 8x40

Core Twists
10x45 8x45 10x45

Dips
12x236 8x236

Yup those were body weight dips... and yes i lost 9 pounds during thanksgiving week... That is what dinner with the in laws will do to you
lol

[bjketchem]

how exactly does one lose weight over Thanksgiving?!?!?!?!? Dis you not eat pie??? Stuffing??? Mashed Potatoes with gravy??? What's wrong with you man!?!?!?!?!?

[TheHammer]

lets just say that not all home cooking is created equal lol

[TheHammer]

Squats
10x135 8x225 6x315 3x405 10x135

Seated Calf Raises
10x90 10x135 8x180 6x225

Core twists
10x45 10x45 10x45 10x45

[TheHammer]

Seated Concentration Curls
14x25 10x30 8x35 6x40 4x45 8x25

Skull Crushers(EZ Bar)
15x60 10x70 8x80 8x90 6x100 4x110

Standing Hammer Curls
12x30 10x40 8x50 6x60

Tri Rope Pressdowns
12x50 10x60 8x70 6x85

....and the real shocker
cardio on the elliptical trainer

[TheHammer]

Squats
10x135 8x225 6x315 4x405 6x315 8x225 7x135

Core Twists
45x10x4

[TheHammer]

Shooting for 515 on deads today...