Hammer - Iron Upper

[PolishHammer1977]

Here's what I am doing today in about 10-15 minutes;

Warm up set - Barbell Rows - 135X35

Incline Barbell Presses - 5X5
OHP w/ 1" Bar - 3 rep max
Seated Lockouts - 3, 8 rep sets
Tricep DB Movements On Incline Bench - 3, 20 rep sets

Band therapy - rotator cuffs, hamstrings, pectorals, erectors.

I can't wait!!!!!!!! Be back in an hour.

 

[PolishHammer1977]

Barbell Inclines
135X5
155X5
185X5
225X3
245X3
265 - 5X5
OHP w/1” bar w/power clean first
135X3
185X3
225X3*
Seated lockouts
135-3
185 - 3X12*
Incline flies
45X10
45X10
Incline db press (hands in log grip)
45X1545X15
--------------------------------------------------------
Barbell Inclines - I see them rising every single workout now. I am taking a carry grip isolating the triceps more than chest. My fingers are roughly 2 inches inside the rings. 270 5X5 next week.

OHP - I remember doing 225X3 with lord suston guiding my elbows. no guide needed, explosive reps. The power clean was awesome.

Seated Lockouts - I can really see these improving my OHP and overall tricep strength. I did 205X3 last week, 185X12 this week with room to spare. Gotta' congratulate my diet.

Incline Work - The inner bb strikes again

 

[Becoming]

What kind of angle is the incline bench on bro?

My incline exploded within a couple months once I moved my grip in like you mention... Lots more stable, lots less stress on the shoulders.

You flat like 4 plates plus right? Expect your incline to be catching up to that number soon.

How does the seated lockout work? OH lockout in a cage while sitting? Sounds like you are having good success with it, I might want to give this a try...

 

[Mike_Rojas]

Hmmm....I'm going to have to try to move my grip in. I did inclines today with "index on rings" grip. I felt the movement more in my shoulders than anything.

Nice job, Hammer.

 

[Lord_Suston]

solid bitch, going light like myself I see. You ohp has improved a lot, I think is more due to core work than shoulder and tri work. Keep working with full ROM on incline to get some freak strength, btw I am gonna catch up soon,lol. Any suggestions or likes and dislike about any excercises. How's the diet coming as well?

 

[PolishHammer1977]

What kind of angle is the incline bench on bro?

You flat like 4 plates plus right? Expect your incline to be catching up to that number soon.

How does the seated lockout work? OH lockout in a cage while sitting? Sounds like you are having good success with it, I might want to give this a try...

incline bench - 30 degrees

flat bench max - tested in April, 405 for 3 singles, EASY.

seated lockouts - sitting on the floor with legs straight out. set up barbell on pins so you have a 7-10 ROM overhead.

THANX MAN!!!!

 

[PolishHammer1977]

solid bitch, going light like myself I see. You ohp has improved a lot, I think is more due to core work than shoulder and tri work. Keep working with full ROM on incline to get some freak strength, btw I am gonna catch up soon,lol. Any suggestions or likes and dislike about any excercises. How's the diet coming as well?

Thanx man!!!

Catching up to me?.....I never knew it was a race lol......you have to remember that I am progressing like you are.

Suggestions;

Log Grip Incline Work - outstanding tricep work.
Seated Lockouts - phenominal core work, tricep secondary

The Diet - I have included 2 extra pizzas per week (16 slices). I am eating them when I bounce @ the bar. 1 pie each night. I have also included 1 cup of ice cream into my shakes that you know are HEAVY. I have to keep battling the noodle.

Dislikes - I wish I could eat more food.

 

[PolishHammer1977]

Hmmm....I'm going to have to try to move my grip in. I did inclines today with "index on rings" grip. I felt the movement more in my shoulders than anything.

Nice job, Hammer.

Thanx Mike Rojas. Moving the grip in will definitely hlep the triceps.

For example - If I went out to the pinky rings, I would be playing with 300-310 - 5X5 right now.

ala

Tricep Strength is the priority.

 

[Becoming]

incline bench - 30 degrees

flat bench max - tested in April, 405 for 3 singles, EASY.

seated lockouts - sitting on the floor with legs straight out. set up barbell on pins so you have a 7-10 ROM overhead.

THANX MAN!!!!

Yep, you will be up close to 4 hondo incline in no time... especially with your OHP numbers... mine shot up like 50-60 pounds within a month or two after changing my style... I was totally thinking "r u kiddin me" that that made such a huge difference in how much I could put up...

After that, I started experimenting with using a low angle incline... seems to be working, first it was kind of weird, but working gave me a quick little bump in my flat poundages and made it seem even more solid... something to experiment with...

I don't know about sitting flat on the floor in the gym- sounds tough for sure... but I don't trust all the bozos in there not to drop a weight and have it bounce on me or something, maybe I will give it a whirl on a friday or sat when no one else is in there anyway...

good work bro...

 

[t3c]

getting STRONG

keep eating...i really cant wait to see what you look like at 300lbs+ in time to come. keep up the awesome work brotha

 

[PolishHammer1977]

getting STRONG

keep eating...i really cant wait to see what you look like at 300lbs+ in time to come. keep up the awesome work brotha

ROFL

I am working on 250 first.......I am also VERY interested to see what kind fo pasta I will resemble than........Lasagna?.........

 

[from zero]

That's a mean workout bro. VERY nice work.

LOL at lasagna ...

 

[PolishHammer1977]

That's a mean workout bro. VERY nice work.

LOL at lasagna ...

Thanx FZ......When are you coming up here?....We have been waiting for you!!!

 

[sinjinsmythe33]

that 400 pd incline should probably be ready between thanksgiving and christmas. when you evetually hit 300 pounds bodyweight make some dunk videos. it would remind me of charles barkley when he was at auburn.

 

[PolishHammer1977]

that 400 pd incline should probably be ready between thanksgiving and christmas. when you evetually hit 300 pounds bodyweight make some dunk videos. it would remind me of charles barkley when he was at auburn.

THANX MAN

I definitely will make the vid of the incline 400 first.

Scale 300 second.

Dunk vid third.

remember that Charles was taking off from the dotted with one leg when he was over 300. lololololololololololololol

 

[sk*]

 

[Lord_Suston]

Suggestions;

Log Grip Incline Work - outstanding tricep work.
Seated Lockouts - phenominal core work, tricep secondary

log grip incline it is; instead of dips. I like the inclkine idea, maybe some close-grip incline work then log grip, hmmmmm

 

[revexrevex]

excellent bro

 

[thebrute]

Thanx man!!!

Catching up to me?.....I never knew it was a race lol......you have to remember that I am progressing like you are.

you never know when someone just as strong as you is going to sneak up and bite your fuckin ankles!! that shit is going to push ya brotha. tb

 

[Zander1983]

That is a sick workout bro.

 

[PolishHammer1977]

you never know when someone just as strong as you is going to sneak up and bite your fuckin ankles!! that shit is going to push ya brotha. tb

This IS the plain truth. Just another twist to the gears of the hate tank which continues to ride.

VRRRRRRRRRRRRROOOOOOOOOOOM

 

[thebrute]

This IS the plain truth. Just another twist to the gears of the hate tank which continues to ride.

VRRRRRRRRRRRRROOOOOOOOOOOM

don't worry..i know what you mean brotha!! but keep the fuckin pressure on!! by the way..sick workout bro!! tb