Hammer's 2001/12 OS Training Log

[TheHammer]

1/12/12
Front Shoulder Raises 12*20 10*30 8*40 8*50 8*60 10*40
Single Arm Side Shoulder Raises 10*20 10*25 10*30 8*40 12*20
Standing Shoulder Flyes 15*20 12*30 10*40 8*50 12*25

20 minutes on elliptical 2.53 miles

[TheHammer]

1/16/12
Deadlifts 10x135 8x225 5x315 3x405 1x495 2 fails@500 1x405 10x315
Wide Grip Pulldowns 20x70 15x100 12x120 10x140 8x160 20x70
Facepulls 12x42 10x50 10x57 10x65

[TheHammer]

1/17/12
Roman Chair Leg Lifts 15x20 12x30 10x40 8x50
Cable Oblique Pulls 20x65 20x80 20x95 20x115
Cable Crunches 20x50 20x65 25x80 12x95

20 minutes on elliptical 2.60 miles

[miked]

some good work going on in here. when did you say you were going to transition to speed/dynamic work?

[TheHammer]

1/18/12
Incline Bench 15x95 12x135 10x185 6x225 3x250 5x225 12x135
Incline Flyes 10x40 8x50 7x60 4x70 10x45
Pullovers 1260 10x70 10x80 10x90
Dips 12 12 10 12
Kickbacks 12x25 12x30 8x40 12x35 15x20
VBar Press 12x70 10x85 8x100 6x115+12x50

Mike - switching to building speed and explosivity starting in February

[TheHammer]

Okay so you know those days when you just want to drag your tired butt home after work, skip the gym, and climb into bed? Well i had one of those thursday... and almost had one again today, but i fought the urge to go home despite leaving work an hour late again. And I had a great workout, shoulder haven't felt this strong since before i injured my right one. I managed to hit weights i haven't seen in the past 4 years, if ever.

1/20/12
Standing Shoulder Flyes 15x25 12x35 10x45 8x55 10x45 20x25
Military Press 18x50 10x100 6x120 4x150 3x170 1x190 12x120 18x50
Standing Front Shoulder Raises 15x20 12x30 10x40 8x50 8x60 6x70+7x35

[TheHammer]

1/23/12
Squats 12x135 10x225 8x315 5x405 3x495 2x515 6x315 10x135
Leg Curls 15x80 12x100 10x120 10x140
Leg Extensions 15x80 12x100 10x120 8x140 8x190 8x250

[bjketchem]

nice squats Marble

[TheHammer]

Thanks BJ
1/25/12
Bench 15x135 10x225 6x275 6x275 6x225 12x135
Incline DB Bench 12x60 10x70 8x80 6x90 5x100
Decline Press 15x90 10x180 8x270 4x360 12x180
Skull Crushers 15x60 12x70 10x80 8x90 6x100
Tri Rope Press 12x35 10x42 8x50 8x57 8x50
Tri VBar Press 12x50 12x57 10x72 10x87 6x105

[TheHammer]

1/30/12
Deads 8x135 6x225 4x315 2x405 1x500 2 fails @ 500 4x405 10x315
Face Pulls 12x50 10x57 8x65 6x72 10x50
Wide Grip Pulldowns 15x50 12x70 10x80 10x70 10x60

[TheHammer]

Looks like my last week of my strength training has been derailed by the common cold... Going to take the rest of this week off to recover, and start training for speed on Monday... Given that I train at Golds and there are no bumper plates or pads what outside of cleans and snatches should i be hitting?

[TheHammer]

2/6/12
Pull
Power Cleans 8x95 6x115 6x135 4x155 3x175 2x195 1x215 1x225(pr) 2215 2175 1x135
Cable Rows 12x100 12x140 10x180 8x220 6x260
Face Pulls 12x50 10x57 8x65 8x72 6x80

[bjketchem]

Congrats on the clean David

[TheHammer]

Thanks BJ, another 20 pounds and I'll be at my body weight... next week maybe

[TheHammer]

02/08/12
Ok so today may have been one of those days that would have been better spent stretching instead of lifting....
Squats 10x135 10x225 8x315 5x405 Now it was at the bottom of the 5th rep where the problem started....
a slight twinge in my lower back. So I racked the weight walked around for a minute, felt fine. Then when I bent over to pickup my notebook it felt like someone had punched me in the kidneys. Clearly I was done with squats for the day.
Dips 15x242 10x287 10x287 8x287 12x242
Incline DB Press 10x60 10x60 Picking up the dumbbells was aggravating my back so i said to hell with it and went home.

[TheHammer]

Well i managed to pull muscles in my back, glutes, legs, and groin.... So until they are all back up to par I'm going to stick with machine type stuff and lots of stretching.

[TheHammer]

4Been a while, but i haven't been slacking... just trying to recover.
2-13
Bench 12x135 12x185 12x225 4x275 3x315 7x225 12x135
Iso Lat Incline 15x90 12x140 12x180 7x220 3x250+12x90
Tri Rope Press 12x50 10x60 8x70 6x85+12x90
Tri V Bar press 10x85 8x100 6x115 12x70+12x50

2-15
Shoulder flyes 15x25 12x35 10x45 5x55 10x25
Front Shoulder Raises 12x25 12x30 10x40 10x45 10x25
Face Pulls 10x35 10x42 8x50 10x35

2-20
Incline Bench 16x95 12x135 10x185 6x225 4x250 6x225 8x185 12x135
ISO Lat Decline 15x90 12x180 8x270 8x300 6x320 5x370 10x270 12x180
Dips 12 13 10 10
Tri V Bar 16x50 12x70 10x85 8x100 4x115 12x70 12x50

2-21
Super Squats 12x270 10x360 10x450 8x540 6x630 4x720 4x810
Good Mornings 10x40 10x40 10x50 10x60 10x80 10x90 10x100

2-22
DB Shoulder Press 20x40 15x50 12x60 10x70 8x80 3x90 6x90 10x60
Shoulder Flyes 15x20 12x30 10x40 8x50 12x30
Front Shoulder Raises 12x25 10x30 10x35 10x40 8x45 12x25

2-27
Power Cleans 8x95 6x115 4x135 2x155 2x175 1x195 1x215 1x225 1x225 5x135
Wide Grip Pulldowns 12x50 10x60 8x70 6x80 6x90 6x100 4x110
Face Pulls 10x50 8x57 8x65 6x72 4x80 4x87 4x95
Standing Hammer Curls 12x30 10x40 8x50 6x60

[TheHammer]

Ok i realize it isn't the OS but i really felt like posting this.
About 2 months ago i tweaked something in my back and groin pretty good and it has really kept me from working on much of anything in the gym as far as explosive movements are concerned. And last week i got sidelined by the vast quantities of pollen working it's way through my sinuses and lungs. So when i started off the last pre-season week of lifting with a new pr in power cleans(235 only 10 pounds below my body weight) i feel like maybe my numbers won't be as abysmal as i thought they might a few weeks ago...

[FrankH]

Those face pulls sound painful. Plus if you're throwing with your face, you might be doing it wrong.

Sorry-- just giddy at the prospect of throwing again!

[TheHammer]

Nah they aren't bad... just hook the weight stack to my nose ring... I understand that... hard to concentrate at work this week and next for sure.