TheHammer's OS '11

[TheHammer]

2-15-11
Front Squats
8x135 5x225 1x315 1x335 8x135
I'll get 350 next time....

Leg Press
18x405 10x765 6x855 3x1000

Decline Press
30x90 12x180 10x270 8x360

Weighted Crunches
20x50 15x65 8x80 5x80

[TheHammer]

2-17-11

Power Cleans
5x95 5x135x2 3x175 1x205 1x205 2x185 5x135

Bent Over Barbell Rows
15x135 10x225 5x315 6x315

Cable Rows
20x100 15x160 10x200 8x240

Didn't feel very explosive today... I think maybe i'm not getting enough sleep or something. Try again tomorrow.

[TheHammer]

2-22-11
Squats
6x135 5x405 4x455 2x475 4x405

Bench
12x135 10x185 8x225 5x315

Dips
15 15 12 8

Leg Press
15x225 12x315 10x405

Felt pretty good about squats today... edging up on 500, a weight i haven't lifted in a while...hopefully deads will be up there too.

[TheHammer]

2/24/11
ISO Lat Pulldowns
20x90 12x180 5x270 5x270

Face Pulls
15x50 12x65 12x80 8x95+8x50

Rows
12x70 12x90 12x135 6x180

[TheHammer]

3-1-11
Front Squats 135*10 225*5 315*2 365*1 365*1 225*5

ISO decline
90*12 180*10 270*8 360*6 410*6

DB incline
60*12 70*10 80*10 90*10

That is two pr's...good day.

[TheHammer]

3-3-11

Deads
8x135 5x225 3x315 2x405 1x495 2failures @ 545.
Got the bar to my knees, just wouldn't go any higher, maybe next week

Face Pulls
12x65 10x80 8x87.5 8x95+8x65+8x35

Pull Overs
12x65 10x75 12x85 10x100

[TheHammer]

3/8/11
Squats
10x135 7x225 5x315 2x405 1x455 2x475 3x405 5x135
creeping up on 500 again

Incline dumb bell press
12x60 10x70 8x80 8x90

Skull crushers
12x70 10x80 8x90 8x100

[TheHammer]

3-10-11
Shrugs
12x225 12x315 6x405 2x495 2x550 3x600 3x495 12x315 12x315

Pulldowns
15x90 10x180 6x250 8x250

Face pulls
10x50 10x57 10x65 10x72

as you can see didn't have much juice left after shrugs, but it felt good to be lifting some real weight again

[miked]

some nice FS and BS numbers there Marbley. You work out the technical aspects and you just might turn into a thrower.

[Rich McClain]

some nice FS and BS numbers there Marbley. You work out the technical aspects and you just might turn into a thrower.

[bjketchem]

yeah, nice work Marblé. seriously.

[TheHammer]

Thanks guys, i hope to get a few more worked out this season... inch by inch...

[TheHammer]

3/22/11
Squats
135x10 225x5 315x5 405x2 455x2 500x1

Incline Press
135x10 185x10 225x8 275x2

Decline press
90x12 180x10 270x10 360x8

That is a new squat pr... not bad considering i took last week off cause i had my wisdom teeth removed.

[TheHammer]

3-24-11

Bent Over Barbell Rows
12x135 10x225 8x315 5x365 4x405

Wide Grip Pull downs
12x70 10x90 5x110 4x130

Face Pulls
12x42 10x50 8x57 6x65 6x72 6x80 6x87 5x95

405 on the barbell rows is a new pr, feel pretty good about hitting that as dog tired as i am... now for a few days of rest... hit it again next week

[miked]

putting up some big numbers, Marble. That 5 hundy squat is legit.

[TheHammer]

Thanks, Hoping to maintain some strength during the season, Trying to peak a little later in the season than june/july lol

[TheHammer]

4/7/11

Deads
10x135 5x225 4x315 2x405 1x500 1x500
another pr

Face pulls
12x50 10x65 8x80 6x95+8x50

Rear delt flyes
15x85 12x130 10x165 8x205

[TheHammer]

4/12/11
Squats
12x135 10x225 8x315 6x405 6x315

Incline db press
12x60 10x70 8x80 6x90 8x60

Tri Vbar press
15x50 12x70 10x90 8x70

.2 miles in 10 minutes on elliptcal

[TheHammer]

4/13/11
Got some throwing in, some stone and hammer... yard was a little soggy so i stuck to drills.

[TheHammer]

4/14/11

Power Cleans
12x115 10x135 5x155 3x175 2x195

Shrugs
12x225 10x315 8x405 6x495 2x585 10x225

Face Pulls
15x50 10x65 8x80 6x95+10x50