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Hammer WSB Journal

8-1-3

Box squats (roughly 3" below parralel)
135 - 5X2
140 - 5X2
145 - 5X2

Snatch grip deadlifts w/2" bar
155 - 3X5

Core work (walks done NOT for time)
Front squat Walk w/2" bar
150 - 100'
Front Squat into Zercher walk w/2" bar
150 - 175'
High bar walk w/2" bar
150 - 200'
 
im diggin the core work. you keep at this and you will scare people. i know your feeling like your at the bottom of the barrel, but i promise your about to explode.

good work

X
 
thats crazy........... i love watching this stuff........ keep it coming.

X
 
This is interesting. . . if possible please post your plan in terms of areas to strengthen, days of training, and exercises you plan to use.

Its Hammer time!!
 
nice workout man...i love those walks w/2 in bar. i'm gonna be getting one real soon. what did you use to hold/stop the plates on the bar. i got clamps for the outside but what do i use for the inside?
 
You have given out too much Karma today, try again later.

This is the message I am getting right now :(

Thanx for the encouragment fellow ironists.
Loudin my goals are to strengthen my core primarily. Legs secondarily. OHP thirdly. My exercise selection will be mostly barbell movements with some minor db movements depending on my actual success with the program.

King I have orange clamps on the outside. The cupling that trasnfers the 2" galvinized pipe into 1.5' stops the weight on the inside. You could say it was a builders dream bc you don't have to worry about the plates. :)
 
ME lower

8-3-3

ME Lower

Standing Gm's
95-3
115-3
135-3
185-3
225-3
275-3
285-1
295-1
305-1
Dimel deads
135-15
135-15
135-15
Front squat walks for distance w/2" bar
150-240'
150-240'

I decided to slip a ME lower day in and get a feel for it. I will not do this again but just for this time only. It felt good and I can see my weaknesses already.
I would love to put video up but I dropped my digicam in a puddle :( Looks like I gotta get another one now dammit!
 
brian747478` said:
looks good bro. u doing events soon?
Click to expand...

Thanks brian747478 and i willstart the events w/T3C in 2-3 more weeks. I need to really get my right hamstring into full gear. I am just about there playing it safe in other words.

Than you know it's gonna be the duck walk and myself for a while. were gonna' get to know eachother real well. :)
 
sick stuff man...that sucks about your cam hopefully you have a warrenty?
 
ME Upper

2 board press (pins till' next week when I get boards)
135-1
185-1
225-1
275-1
295-1
315-1
335-1
365-1
370-1 (ran out of weights)

OHP w/2" bar in a seated position
165-5
165-5
165-5

4 board press for reps (pins instead of boards etc)
205-15
205-15
205-15

Pull ups
1 X 15
1 X 10
 
good work hammer!!!! i love the fact that you ran out of weights......... you should have hooked something like paint cans on the end of the bar.........lol

X
 
Funny you should say that Exodus bc after I trained I painted my mothers basment floor lol

i wanted to use those gallon paint cans but they were @ my parents house.

Great minds think alike brutha.

Thanx again and thanx to you too KingC. If I didnt run out of weights I could have tested myself. I didnt feel tested with the 370. :(
 
PolishHammer1977 said:
If I didnt run out of weights I could have tested myself. I didnt feel tested with the 370. :(
Click to expand...

Aww, what a shame ;) I eagerly await the day that type of press doesn't test me!!!

Nice stuff Hammer. I can tell you're digging WSB, just like I am after 1 workout.
 
Awesome, thanx guys. I certainly do feel better when I begin to get fat. I am gaining some poundage right now ala SWAIN!

I can't waint until tomorrow to work out again. Man............
 
interesting video man!!
wish i could train with u guys just once......anyway till then just keep up the fun!
 
DE lower

Box Squats w/2" bar
165 - 5 sets of 2
175 - 5 sets of 2
185 - 5 sets of 2

Partial high Pulls w/2" bar
185 - 3 sets of 5

Timed Front Squat/Zercher holds
185 - 3 minutes
185 - 2 minutes 48 seconds

Felt good. My form on the box is getting there. I didn't have any room to do the full ROM on high puls so I pulled from the knee inside my rack. The holds were insane and I can't imagine what my neighbors must have thought when they heard the snarls.

Resting now with some food that I am swaining on. Maybe with some help from T3C I can show you a hold :)
 
PolishHammer1977 said:


I want my forearms bigger than my upper arms. :)

Nice advlantra Swain. Way to go man and thanx for the shout brutha.

Do you like using the thick bars?
Click to expand...

Popeye!!

The avatar is me consuming my dinner. . . no photoshop. . . lol. As you can see, I have a plate full of rice, chicken, and some mac and cheese. . lol.

2 inch bar?? I workout at Golds Gym. . nothing like that in there. . lol. I have to work with what I have.;)
 
hammer I think its time for you to feel the pain of gunner walks, throw em in with your front squat and zercher walks....they fry my back like nothing else
 
Sorry I think they are spelled Goerner Walks, pronounced "gunner" by they folk down here in ok....lol

Benchmonster was doing them the other day and pillsbury had been whining about them for a while so I tried them and by whole body felt like it had been run over with a truck the next day....great fun it is :)

You take a barbell (we used the 2" thickbar, it doesn't dig in as much) and you stand it on end. Put your trap right in the middle of the vertical bar. With your hands on the end of the bar you sit into a full atf squat and hoist the bar up onto you shoulder. The bar should be balnced on one shoulder now and you can use your hands to keep it from falling. You then take off walking or running (i prefer to run cause it gets over faster...lol). When you get to the end, set the bar down on end and switch shoulders and repeat. It is one of the hardest core and stability exercises I have tried. Do a few sets of down and back. We used 250 pounds to give you a reference. I would recommend starting lighter, I wish I would have.....lolol
 
IronLion said:
Sorry I think they are spelled Goerner Walks, pronounced "gunner" by they folk down here in ok....lol

Benchmonster was doing them the other day and pillsbury had been whining about them for a while so I tried them and by whole body felt like it had been run over with a truck the next day....great fun it is :)

You take a barbell (we used the 2" thickbar, it doesn't dig in as much) and you stand it on end. Put your trap right in the middle of the vertical bar. With your hands on the end of the bar you sit into a full atf squat and hoist the bar up onto you shoulder. The bar should be balnced on one shoulder now and you can use your hands to keep it from falling. You then take off walking or running (i prefer to run cause it gets over faster...lol). When you get to the end, set the bar down on end and switch shoulders and repeat. It is one of the hardest core and stability exercises I have tried. Do a few sets of down and back. We used 250 pounds to give you a reference. I would recommend starting lighter, I wish I would have.....lolol
Click to expand...

thats just crazy............... im going to try it on my event day this saturday!!!!!!.......lol

X
 
your looking very big and dang strong.......... i love your upper back on those thick bar ohp's!!!!!

keep at it. oh........ one recomendation. you may want to tuck your elbows more on the speed bench. try not to let the elbows flare.

X
 
cheesecake said:
Man, you're looking thick bro. Much bigger than at Dardenfest.

Keep it up.
...chad...
Click to expand...

Thanx man. I am up 13 lbs for the record and feeling a lot better in general. I didn't like the low low bf% and Lord suston would tell ya' that i am a lot cooler fatter. lol

I have that habit of doing that since I learned that way. I'll have to just stop messing around and alter it. Thanx man.
 
Need more size man, 6'4 should be 290lbs by my calculations.

nice workout BTW, shoulder will limit your incline after so try some flyes on an incline just my 2cents
 
Hammer,

Great training. Keep "Swaining". At 6'4" you will have to weigh in excess of 300 lbs. to reach your genetic potential, IMHO. The good thing about that is, at least you have that potential. Good luck!
 
ME Lower
Pin GM set at highest pin
135-3
185-3
205-3
225-3
255-1
275-1
295-1
325-1
350-1
370-0 FAIL

Sumo Dead w/ 2” bar
185 – 4 sets of 10

MAJOR Pr's today. The first time I had a serious GM workout was with TEC and the infamous GM BATTLE. I hit 275 that day and 350 today.
 
looking good bud......... keep it up, and thanks......... your pin gm's just answered a question i was trying to find an answer too.

X
 
Exodus said:
looking good bud......... keep it up, and thanks......... your pin gm's just answered a question i was trying to find an answer too.

X
Click to expand...

I had no place to performed the chain suspended GM's and I didn't think that I would have this much fun. If I knew, I woulda called T3C and made it a day.
 
Seems like I need to get with the program!!

I can't have PolishHammer77, T3c, and Lord Suston leave me in the dust.. I gotta hang with them!
 
ME Upper
Close grip incline
135-1
185-1
205-1
225-1
255-1
275-1
305-1
325-1
330-1
335-0 FAIL
Clean & Push Press w/2” bar
135-1
155-1
185-1
205-1
215-1*
225-1*
235*clean no lockout
Overhead plate extensions – 30lb plate- 3 X 20-25

Bigitme Pr's man. The close grip incline was major Pr's bc I go WIDE. Not like I went today. My last clean & press w/the 2" was 205. I hit 235 on the clean and 225 on the c & p. Time to swain.

SAVE TARGET AS - SAVE TARGET AS - SAVE TARGET AS
http://www.steelinferno.com/me upper.wmv.wmv

SAVE TARGET AS - SAVE TARGET AS- SAVE TARGET AS
here is a full body pic that I took afterwords. I am 235 as of today. Very, very lean.
http://www.steelinferno.com/d1.jpg
 
your a freak........... i hope you know that......... no more noodle comments from me!!!!

X
 
Zander1983 said:
Hammer, are you doing any accessory work to bring up any weaknesses you think you might have? [/QUOTE/]

Weaknesses - hips

focus - leg priority training

I am attacking my legs witha variety of gm's, box squats, sumo deads, dimel deads, snatch grip deads, speed sumo deads.

I am attacking my core with "front squat walks" until I am ready for events.
Click to expand...
 
DE lower
Box squats
195 5X2
205 5X2
210 5X2
Round back gm’s
135 3X5 (slow cadence)
1 armed farmers w/2” bar (50' turns)
95 lbs
125’
120’
100’
 
PolishHammer1977 said:
DE lower
Box squats
195 5X2
205 5X2
210 5X2
Round back gm’s
135 3X5 (slow cadence)
1 armed farmers w/2” bar (50' turns)
95 lbs
125’
120’
100’
Click to expand...

How do your abs feel after the one-arm farmers?
 
heh on your box squat are you rounding or rocking at the bottom? Cause I realized I was and stopped and pushed straight up with my hip, glutes and hams the other day for practic and shit did that work good, plus my back felt better by not changing angles, nice farmer work with the thick bar
 
looking good hammer. if his abs feel like mine do after 1 arm farmers........... his obliques are killing him........ just make sure your leaning to the side opposite of the weight........ its a killer.

X
 
My abs are nice and burnin man. They are cooked!

Suston, with the help of various sources I have finally figured out the box form man. It's on point and I would be happy to show it to you live when you come down this weekend. So shut the fuck up and learn. lol jk man

Exodus, I def did them that way man. If I didnt lean I wouldve fell over. lol

AHHHHH I forgot to add that I did one 95 lb front squat walk for a long time. I don't know how long it was but I forgot how long it was put it that way. :)
 
DE Upper
PL Bench
115 – 10 sets of 3 (form)
Light OHP (push press) w/2” bar (clean in beginning)
95 – 2 sets of 10
115 – 1 set of 10
175 – 3 sets of 5
Power Cleans w/2” bar
175 – 3 sets of 5
Plate Extensions Overhead
35 – 3 sets of 20-30

My cleans and OHP felt really good today. I am becoming a bit more flexible each time so I can dip down furthur on the clean.

The PL bench felt strange as shit at first. I have to get video up here so you can see it. I will over the weekend. I can see the difference right away. Gonna be a long road.
 
ME Lower
Safety Squat GM’s (light)
135 - 3X3 - varying stances (wide, shoulder width, close)
Deadlifts
135-1
225-1
315-1
405-1
425-1
455-1
Farmer walks
185 – 200”
600 + Tire
8 flips
8 flips
 
8-22-3
ME Upper
PL Bench – 135-1, 225-1, 275-1, 305-1
Power Cleans w/2” bar – 135-3, 185-3, 205-1, 240-1
Power Stair w/duck walk implement – 165-5, 195-5, 255-5, 255-5

I took this week off due to a new job and shit. I decided that I would start back with an ME lower PL bench and do it as strict as can be. I lifted a 325 but Lord suston waived off my form. 305.

The 2" power cleans were a suprise as well as a PR @ 240.

Power stair was awesome. My shit hurts.

Lord Suston had a solid workout as well. I will let him post his numbers. He brought the mother fu47598n intensity as usual. We didn't take any video this time. Next time.

:)
 
DE Lower
Box squats
8 sets of 2 low box 105 (2" below)
8 sets of 2 high box 195 (parallel easy and quick)
Sumo deads w/2’ bar
185 6X5 PR

Today was form and speed day. My grip is getting stronger every day. The sumo's went up very fast. I need to keep working on my hips. Only then will my box squats improve. Time to eat
 
solid man, remeber what Dave tate said. Work those hips and core cause you have the speed. Your grip is getting to be way too much man, lol
 
Lord_Suston said:
solid man, remeber what Dave tate said. Work those hips and core cause you have the speed. Your grip is getting to be way too much man, lol
Click to expand...

I make sure to play the vid once a day man. I will not allow myself to forget my weaknesses. Even if it is personal torture, I must reach my genetic potential.

I heard from a stromgman somewhere that you can never have enough grip?

:)
 
nice hammer

one question.....how the FUCK can you train today...especially lower
 
DE Upper
Speed Bench w/green bands – 135 – 8 sets of 3
Incline BB 3 grips – 205 – 2X5
Bench plane band tricep movement – 4X10
Face Pulls w/green band – 3X15
Pull down abs w/green band – 2X10

The bands made it interesting to say the least. My chest was completely fried after the 8 sets. Full pump. I said to hell with an oly lift today bc my legs are tired. Solid day.
 
good job hammer.

but i do have a couple of questions.

1- you say green band....... but they come in different colors. are you using mini's, light, average, or strong. (i have a blue and a green mini, but both of my average's are green)

2 - did you have the bands double choked down or just single???

3- how was your speed (ie.... becuase if your using 135lb plus the light, thats a lot of weight).......i know your strong, but im just making sure your imfasis(sp?) is on speed.

but i know what you mean about skipping some things after an exhausted workout.

X
 
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