TheHammer's OS '11

[TheHammer]

Deadlifts
5x135 2x225 2x315 1x405 1x495 3 failures @ 555, 1 fail @ 515, 1 fail @ 495, 1x405
The odd thing here was normally when i hit the wall on deadlifts i can't get the weight off the floor, every failure today i got the weight about 3 or 4 inches off the floor.

Cable Rows
15x100 10x140 10x180 8x220 5x260

Wide Grip Pull Ups
4x4

[B_Stax]

3-4" off the floor and you couldn't lock out? C'mon man you couldn't have had but another inch left...

[TheHammer]

I knew something like that was going to be said... you never disappoint B_Stax.

[miked]

Hammer's getting strong.

[TheHammer]

Trying to... hoping to be able to keep up the intensity level in the gym during the season and maybe get another pr or two next year.

[TheHammer]

12/10
Bench
10x135 5x225 3x265 2x315 8x265 10x225

Incline DB Press
12x50 10x65 8x70 6x80 6x95

Cable Crossovers
12x40 10x60 4x80 8x60

12/13
EZ Bar Skull Crushers
12x70 10x80 8x90 6x100 5x110

Standing Concentration Curls
12x30 10x40 6x45 8x35

Kickbacks
10x25 8x30 6x35 5x40+11x20

Standing Hammer Curls
12x30 10x40 8x50 6x60 5x70

10 minutes on elliptical

[TheHammer]

12/14/10

Leg Press
260x12 440x10 620x8 800x6 890x4

Leg Curls
80x12 120x10 160x8 200x5

Calf Raises
340x12 390x10 440x8

[miked]

leg presses. sweet.

I guess we are the only two training this year.

[TheHammer]

either that or everyone else is stealth training... we must have scared 'em this past season

[grgreer]

, I aint scurred. I just figured that no-one would be interested in my workouts. Especially with people the caliber of Gene and Mike that are doing appropriate power movements in their workouts. Oh, yeah- and you to Hammer. I am just now incorporating more cleans and pulls into my workouts, and am going to start some plyometric sets for more lower body explosion. Probably some for upper, as the off season goes on. Cardio has been my nemesis. (I doubt that there has been a MASA marathon or Triathalon) Other than that, I have been on a five day a week schedule, (push, pull, legs, push, pull, rest, rest) My big push this year is for me to actually get to practice more than twice. I would like to practice more than I compete this year. Who knows. I just feel that I have longer throws in me. Throwing practice would help with that. No-one to blame but myself.

[TheHammer]

Lol, well i do like being included in that trio even if it as an after thought... I'm posting my workouts so that if anyone sees something i'm missing or has an idea about where i need to push harder they can let me know. I also try to get motivated on here because i don't have anyone pushing me in the gym.

[miked]

I think Mr. Greer meant we are the three best looking athletes in MASA. With Wills coming in a distant 4th.

[miked]

so, when are you gonna drop the leg sled and start doing some oly lifts? you want to throw farther, right?

[Jeff Storey]

leg presses. sweet.

I guess we are the only two training this year.

ooh, oooh me, me, I'm training too....and there are no machines involved. Last week I deaded 255 for 3x3. It was hard. And it was embarrassing, even for me.

[Beau Fay]

Good grief, Jeff. Can you even carry your groceries in from the car these days?

[miked]

haha

[TheHammer]

lol

[TheHammer]

Gonna switch to oly lifts mid january, want a few more weeks of my regular routine before i start with the o lifts... i would like to add a few more o lifts to my reportoire too... Gene you putting on another clinic?

[Jeff Storey]

Good grief, Jeff. Can you even carry your groceries in from the car these days?

I can now... but that's not even funny. The last thing to still bother me is standing/walking around all day. But other than that, I'm back to it. Strength is coming back pretty fast actually. I'll hit 315 pretty soon I think, maybe 2-3 weeks.

[TheHammer]

Front Squats
10x95 10x135 10x155 10x175 10x195

Leg Extensions
10x80 10x100 10x120 10x140

EZ Bar Shoulder Pulls
10x60 8x80 6x90 6x100

Standing Front Shoulder Raises
10x35 8x30 8x35 8x40

[ADaniel]

These days I wish I wasn't training - getting my arse kicked in the gym, out of the gym... I've actually taken out stock in Biofreeze and ice pack companies!

It's pretty sad when your six year old meets you at the door when you come home from training with ice packs in hand, asking if you need her to help you up the three garage stairs into the house... But the upside is I am hitting new PRs across the board in the gym - oly lifts, deads, bench, presses... but no way am I giving you something to laugh about, David, by posting numbers!!

Well done, sir, to you and the rest of the guys posting here - some big numbers going up, and more to come. Can't wait to see how it translates into throws this season!!

I just hoping to bribe Gene into letting a girl into the clinic - just to be a fly on the wall, I won't say a word, and I'll bring homemade cookies....

[TheHammer]

12/22
Incline Bench
12x95 10x135 8x185 6x225 1x275+4x225 12x135

DB Chest Flyes
10x30 8x35 6x40 7x50

Pull Overs
10x60 10x70 8x80 8x90

Skull Crushers
10x70 8x80 8x90 6x100 5x110

Kickbacks
10x25 8x30 6x35 8x35

Dips
12x241x4

Felt really good to have a few hours to spend in the gym, a shame this is the only week i get to do that...

[TheHammer]

12/28
Deads
5x135 3x225 3x315 2x405 1x495 1 failure @ 515 1x505 2x405 3x315 3x225

Single Arm db rows
10x65 10x75 10x58

*Edit... Just finished looking through my training logs, 470 was my old pr so I guess i have broken that twice this year

[ADaniel]

Well done, David!

[TheHammer]

Power Clean
115*8 135*5 165*5 185*3 205*2

Rack pulls
135*5 225*5 315*3 405*2 405*3

Front Shoulder Raises
30*10 40*8 50*6 60

Post work out meal
protien shake, dbl cheeseburger, and fries

[TheHammer]

Well i was hoping to have a better week than i did but i got sidelined by some sort of ear, nose, and throat infection. Doc put me on some horse sized antibiotics and I'm getting rest in hopes of having another go at starting my preseason training next weekend...

[TheHammer]

1-10 Push
Push Press
10x45 8x95 5x115 5x135

Squats
10x135 10x225 6x315 4x315

DB Incline Press
10x50 10x60 10x70 10x80

Still not over my illness felt really weak

1-12 Pull
Power Clean
8x135 4x155 4x175 4x185 2x205 2 fails @225 1x225 PR!

Wide Grip Pulldowns
15x60 10x80 8x100 4x110

Shrugs
15x135 10x225 8x315 6x405 + 2 20 sec holds@405

Felling better today

[TheHammer]

1-18-11 Push
Seated DB Press
15x30 12x40 10x50 8x60 6x70

Squats
10x135 5x225 3x315 3x365 3x385 4x405

Incline Bench
8x95 9x135 8x185 6x225

10 minutes on Elliptical

[TheHammer]

1-19-11

Dips
3x15x245 13x245 10x245

EZ Bar Curls
25x50 10x60 8x80 6x80

Kickbacks
12x25 10x30 8x35 6x40

Standing Hammer Curls
15x30 12x40 10x50 7x60

Oblique Cable Pulls
15x50 10x72 10x95 10x95

[TheHammer]

1-20-11 Pull

Deads
5x135 3x225 2x315 1x405 1 fail at 495 1x495 6x315

Wide Grip Pulldowns
12x120 10x200 8x220 6x260