Hammar's GAA and strength training log

Hammar

Right il get this going
ive been reading the main fitness board and certain logs for a while
Also posted on bodybuilding.com for a bit so recognise a few from there
Stats
Age 24
Height 6'1
weight 14 stone 6 (92KG)
Bodyfat around 17/18 mark %

Lifts max
Bench(with some bounce) 110KG
Squat(havent maxed in months) 130KG is comfortable for a few reps
Deadlift 175KG
OHP 80KG

Training schedule at the minute looks like

Monday

Heavy Bench/Light Deadlifts(from 6 inch platform) plus accesory lifts such as bicep curls etc etc.

Tuesday
Sprint /GAA Training

Wednesday
Heavy Deadlifts/OHP

Thursday
Heavy Squats/Lunges

Friday
GAA Training

Saturday/Sunday Rest

This will all change next week as Club league starts and il eligable to play on 3rd team this year,so with a game Saturday and also a game Sunday, il have to restructure my training to aid recovery. Any ideas guys?

Hammar

Wednesday,doing squats instead of deadlifts,as i done alot of volume on Light deadlift day on Monday.

Squats(KG)
bar x 5
50x5
60x5
70x3
80x5
90x5
100x5
110x3
120x4x2
120x5
130x2
132.5x Fail(had safety bars set too high which resulted in a good morning style movement coming up,so dropped it)
Will try it again Monday,when im fresher.

CGBP
60x 8
70x6
80x4(found it heavy)

Hammar

Thursday

Light gym session
12 Minutes bike

Deadlifts
110kg x1 x2
130KG x1 x2
150KG x1x2

Decline bench
80kg x 6
90KG x3

GAA Training session:
Speed endurance Interval training tonight,which consisted of
25 seconds power running followed by 25 seconds rest for 6 minutes around a little square,on a quagmire of a field.
It was not nice to be put it plainly.
This was followed by ballwork
Followed by More Interval training,
40 seconds on 40 off for 5-6 minutes.
We Finished off with ballwork.
My legs are in bits today.

Hammar

With exams
in two weeks
Ive really slacked off with the training.Been demoted to thirds in Gaelic team,whereas 2 years ago,i was on senior team.
Getting ridiciously lazy,ive been researching powerlifting and strongman,aswell,i think id be interested in competing.

Bench(Tuesday)
50KG 10 reps
60 KG-10 Reps
70 KG-10-Reps
80 KG-8 Reps
100 KG-3 Reps(felt hard)

Deadlift
Wednesday
100KG- 5 Reps
120KG-1 Rep
130KG-1 Rep
150KG 1-Rep
160KG 1-Rep(max is 175,and this felt easy)
130KG 1-Rep
100KG1-Rep

Squat
Thursday
60KG-3 Reps
80KG-3 Reps
100KG-2 Reps
120KG-1 Rep
130KG-2 Reps(wearing a belt which is far too tight for my fat ass )
suprised with how easy this felt,id say if i organised my training correctly id be repping this easily soon enough)

Cardio(Thursday)
25 minutes cross trainer
16 Shuttle runs(150 Metres)

Im thinking of a starting a strongman split,week starting April 26th.

Hammar

This week, last workout until this day week due to exams.
Monday
OHP(Push Press)
60KG 2x5
70KG 1x5 1x3
75KG 1x3

Shoulder Press seated(Dumbells each hand)
22.5 1x8
25 1x6
30 Fail(dont know what went wrong there)
32.5 1x3(felt ok after some rest)

Bench Press
60 x 10
70 x12

Bicep Curls/Lat Pulldown/Seated Row accessory work)



Wednesday

Squat(KG)
60 5x2
100 3x2
110 1x2
120 1x2
130 1x1(felt heavy)
132.5 1x1(felt extremely heavy)

Deadlift(KG)
100 1x2
110 1x1
120 1x2
130 1x2
150 1x1
160 1x2
170 1x1(fairly heavy but very manageable)
180 Fail(barely even got it off the floor)

starting a new programme next week,when i finish college for summer.

Hammar

Ok thats the exams done and dusted.
Need to put a program together for the summer,starting Monday.
I was thinking of going over the basic gym strongman beginners programme outlook from Ontariostrongman.com,but modifying it slightly due to equipment and gym rules.

Hammar

Jim Wendlers 5-3-1

This week according to wendlers calculations
Bench(Max taken at 100K)
Set 1, 65 KGx 5
Set 2, 75KG x 5
Set 3, 85KG x 5+

Deadlift
(Max taken at 170)
110x5
127.5x5
145 x 5+

OHP
(77.5 taken as max)
50 x 5
57.5 x5
65x5+

Squat
(max taken as 132.5KG)
85x5
100 x 5
112.5x5+


+accessory work.
Looking forward to this,

Long term goals
are 140(308) Bench
182.5(400 squat)
230(500 deadlift)
Then hopefully competing.

Current stats
110 Bench
135 squat
175 Deadlift.

Hammar

Diaster of a week,worst week ive had in a long time
ive had 5 different injuries this week from 2 hard football trainings
Wrist/shoulder/Hip problems
Its put paid to starting Jim Wendlers 531
i gave it a go,but didnt get anywhere close to what i wanted.

Bench
Set 1, 65 KGx 5-Easy
Set 2, 75KG x 5-Easy
Set 3, 85KG x 5+- i usually get 10+ on this,but only got 7


Deadlifts

110x5-Easy
127.5x5-Not great,grip wasnt good at end(i havent deadlifted over 3 reps in 12 months)
145 x 5+ - found it tough, got the 5 and my grip was shot(never done anymore than 3 reps over 140KG,usually work in singles)

OHP
50 x 5-Easy
57.5 x5-easy
65x5+ - got 8,last 2 hard,i think i should have gotten 2 more.

Squat-couldnt squat to normal depth due to hip problem,The first set hurt like hell
85x5-difficult
100 x 5-difficult
112.5x5+ -got 5,didnt even try for more,as my hip was shot,hopefully il have a better week next week.

Accessory work,tommorow night(Friday)

Hammar

Just returned to proper gym work from ankle ligament damage the last week

Current stats include
Bench 100KG
Squat 137.5KG
Deadlift 170KG

My Bench has dropped 10 KG,but Squat and Deadlift have stayed the same over the period.
I will also be logging my Gaelic training,running on here aswell.

Monday 28th June
(Squat) (KG)
60 x5
80x3
100x1
120x1
135x1(found this quite easy to be honest)
120x1
110x1
100x1
60x5

(Bench)
Incline Dumbell
37.5 x8
37.5 x8
37.5 x6

Flat
37.5 x 12
37.5 x 10


Tuesday 29th June
Kroc Rows
tried these out with
32.5KG dumbells
8 on each arm
4 sets

Shoulder press
15Kg warm up
27.5kg X8
32.5 x 3(cannot seem to go above this)

Gunshow
cant remember,a good few sets


Wednesday 30th June
Squats
60x5
80x3
100x1
120x1(Tougher than it should have been)
137.5( a real grinder,good to be back over the 300 pound mark for squats again)
110x 1
100x1

Cross Trainer
25Minutes

Hammar

Thursday 1 July

Deadlift(off blocks)

100x5
120x3
140x5
150x1
160x1
170x f**k you, grip was gone at this stage,calluses all burst open.
It flew off the ground,the grip on my right hand went when i tried to lock it out.
Perhaps next time i should leave out the 150/160 singles.

Friday/Saturday/Sunday
Off,went on the beer

Monday 5th July

Squat
60 x 5
80x3
100x1
120x1
140x1(real grinder)
120x1
110x1
95x1x2

Dumbell Incline Bench
37.5 x8x2
x5
x6

Bench
90 Kg x5

Hammar

stepped on the scales tonight and weighed 106.7KG :eek: :eek: :eek: :eek:
That has to be mostly water weight because ive put on no body fat,and if anything lost some. i cant bench my bodyweight at the moment :mad:
Theres no way i put on 10/12 KG in muscle.I was around the 15 stone mark (95KG) a few months ago.

Saturday workout
Squat (for depth)
60x5
80x5
95x5
100x3
110x3
120x1
110x1
100x1
60x5

Deadlift
100KGx1
120KGX1
140KG x1
150KG X1

Monday
Bench
Dumbell flat
37.5KG
1x12
1x10
Incline
1x8
1x6

CGBP
60X8
70X8
80X4

Lat pulldown
3 sets

Lying Tricep extension using E-Z bar
15KG plate each side
3 sets of 8

Cross Trainer
40 Minutes
500 something calories.

Hammar

Tuesday 13th July

25 metre speed endurance runs(70%)
x2
x4
x6
x8
x10
x10
x10
x10
x12
x12
x12

Cross Trainer
500 calories

Hammar

Monday 19th July

Squat
60x5
70x5
100x3
110x3
120x3
122.5x3
120x1
110x1
100x1x2
80x1
60x1

Cross Trainer
400 calories

Tuesday 20th

Off

Wednesday 21st

upper body
Bench 37.5 Kg dumbells on swiss ball x 3 sets
Triceps
Bi's
Did some viking presses using the seated shoulder press machine,got some looks
Also done some over head presses using the standing calf raise machine.

Thursday 22nd

off

Hammar

Friday 23rd July
Dumbell Bench
17.5's warm up
30's x3
37.5 x2

work sets
41KG's x 5
x 8
x 6

46KG's x 4
x 2

Lat Pulldown 4 sets

First ever time benching dumbells over 37.5kg
46's felt like 110KG did on the barbell bench months ago,very heavy
41's were grand.
Going to bench twice a week,Once again on Monday
i want the 51's for reps before i go back to barbell bench.
Squat and "Deadlifts for reps" tommorow.

Hammar

Monday 26th July

Conditioning session

Skipping and Pad work 30 Minutes
followed by Cross Trainer 400 calories

Tuesday 27th July

5.2 Mile run in 52 minutes,slow enough pace i know,just to get some stamina back,Going to try and knock 2 minutes off each one of these.

Hammar

Wednesday 28th July
Dumbell Bench
41KG dumbells
x10
x8 (5 sets)
x7

Latt Pulldown
4 sets

Tricep work.

Hammar

Couldnt train much this week due to matches
Monday
Bench and all accessory movements

Tuesday
OFF

Wednesday
Game

Thursday
Game

Friday
Had football training,so Bench and accesory movements,nothing too heavy

Saturday
Deadlifts 9 sets(working on my terrible grip,so im increasing by 2.5KG every session,my sets for 5
done 130KG and 132.5KG for 5
grip was shot after the 5 on both,even though ive enough strength in my back/legs for id say 10/12 at each weight)

Squat 9 sets
squatting again Monday,so went light,only up to 115KG.

Sunday
Game(wasnt playing)
5.2 Mile run tonight.

Plans for next 4 weeks
squats, going to start 531 on ,and introduce front squats to my programme
deadliftsstick on 5reps (increasing weight by 2.5KG every session,until i reach 160x5)
Bench,sticking with dumbbells,until im repping 51KG dumbells (8-10 reps),
then il return to Barbell bench.
currently doing 41KG by 10,and 46KG by 6

OHP, shoulder press,dumbell snatch,viking press,variations each session.
looking to rep 37.5KG dumbells shoulder press,before returning to barbell push press.
Once i get my stats to what i consider respectable,il start a more advanced regime.

Hammar

Sunday 8th
2.6 mile run(legs were in agony)
30 minutes crosstrainer

Monday 9th
Dumbell bench
41KG
x11(PR)
x9
x7

Lat Pulldown
Triceps
Biceps

Tuesday 10th

off

Wednesday 11th
Squat
60, 100, 110 x5
120x2
100,115,122.5 and 125x1
(120 feels heavy whereas 110 feels light)
531,wouldnt work on squatting right now, as id need 125x5,id struggle to get it by 3.

112.5 5x5 next week,and increase it bit by bit

Dumbell bench on swiss ball
41KG x 8 (PR)
x6

Thursday 12th

Seated dumbell shoulder press
12kg-warm up
15kg warm up
22.5 x 5
30 x 6
32.5 x6 (PR)

Dumbell snatch(30 seconds rest in between)
32.5kg 5R 5L
4R 4L
3R 3L

37kg 1R 1L
3R 3L

Deadlift
100x5
120x3
135x5(grip is impriving slightly) 137.5 and 140 x 5 hopefully next week.
140x1x2

Friday 13th
some cardio on cross trainer later on.
30-40 minutes.

itsallaboutheL

you benched 82kg on a swiss ball and it didn't explode?

the drifter

itsallaboutheL wrote: »

you benched 82kg on a swiss ball and it didn't explode?

If one can hold you up L it can hold anything up...

itsallaboutheL

the drifter wrote: »

If one can hold you up L it can hold anything up...

WTF would i be doing on a swiss ball?

Hammar

itsallaboutheL wrote: »

you benched 82kg on a swiss ball and it didn't explode?

no it held 82kg plus 98KG of me pretty easily.
Now that you brought it up,im quite intrigued as to how much it can hold..

Hammar

Saturday 14th
League Game

Sunday 15th
Rest

Monday 16th
Rest

Tuesday 17th
Championship game

Wednesday 18th
Cross Trainer 25 minutes 342 calories
Dumbell bench
warm up
15x10
25x5
32.5x3
Work sets
43.5 x7
43.5x 7
43.5x Fail(right arm gave out on first rep,and dumbell fell straight onto chest)
43.5 x 6

Barbell bench
60x5

Im in absolute agony,shoulder,chest and triceps are dead,the move up in weight was a killer,too shattered to do any accessory work)

Hammar

Thursday 19th

Crosstrainer 475 calories

Squat
warm up
60x5
80x3
100x3

worksets
112.5 5x5

first day of 5x5,it was tough seeing as im on a calorie deficit.
il be sore tommorow.
Depending on how i feel,i may try 115 (5x5) on saturday.

Dumbell Shoulder Press
warm ups
15sx8
22.5s x 5

worksets
32.5s x4
32.5's x5
32.5'sx6

25's x10

Hammar

Friday 20th
60KG light deadlift x tonns of reps, to try and loosen out the hamstrings after Thursday squating.

Light stuff to get the blood moving.

400 Calories on cross trainer

I had intended to go for Bench/Deadlift/lightish squat day today(saturday) but i dont think il be in any shape to do so.

Hammar

Saturday 21th

OFF

Sunday 22nd

OFF

Monday 23rd
Dumbell Bench
warm up
15's 25's and 32.5's 1 set each

43's x 8
x7
x7
x7
x6

Incline
32.5 x10x3

Tuesday 24th
Cross Trainer- 500calories

Wednesday 25th
Cardio:
Temp runs (25 metre circuit),up and down=2
x2
x4
x6
x8
x10 (3 times)
x12
x14
x16

Cross Trainer 400 calories

Gym work
:Deadlifts
100x3
100x5
120x3
140x5
142.5x5(grip was solid and has improved alot) best 5 rep ever was 145 when my max was 175 KG.

ended with 2 singles with next workout weight
145x1 x2
147.5x1x2

Mondays worksets are 145x5 and 147.5 x5

:Seated shoulder press
22.5's x 8
32.5 x 4(felt a twinge and left it at 4)
25's x 8x3(felt light)

Band work for shoulder
some bicep work aswell.
Tommorow is 115kg 5x5 on squat and some benching if im up to it.

Hammar

Im in the middle of 115KG 5x5 as we speak, with one set left and im dead, I have some benching after this aswell.
Anyone have any suggestions for recovery food?im thinking a 16.5 inch Sausage/Bacon/Mushroom/ Egg/peppers pizza from Mizzoni's

Hammar

Lovely Beef Lasagne,about 900 calories in it.
Absolutely shattered after the 5x5 on squats,even if 115 is fairly light.
The first set,i wasnt happy with depth,as i was just parallel,
The last 4 sets were good depth wise.
I didnt do any benching.
3rd team game Saturday
2nd team game Sunday,so off now until Monday.

Hammar

Monday 30th and Tuesday 31st
10x10 40 metre temp runs.
1100 calories on cross trainer
3 sets of Incline Bench
25'sx10
41'sX6 PR
37.5'sx11

5x4 100KG deadlift.

Proper session later tonight.

Hammar

Wednesday 1st
Dumbbell bench
43.5's x 8(easy)

46's
x4 (couldnt lock out 5th one)
x4(again couldnt lock out 5th one)
x2(arms gave way on first rep,so had to reset and then pumped out 2 reps)

Deadlift
100x3
120x2
140x1

145x5
147.5x5 (5 rep PR)
150 two easy singles to finish.

150 and 152.5 x 5 next week.


117.5 5x5 squat tommorow alongside shoulders/football training.

Hammar

Thursday 2nd

Football Training,moderately hard
Friday 3rd

Off

Saturday 4th
Match

Sunday 5th
Cross Trainer 650 Calories

Monday 6th
Cross Trainer 505 calories

Squats
warm up
60x5 x2
80x3
100x3

117.5 5x5
Hardest squat session ever,with some ugly ass attempts on rep 5 of set 3/4/5.

120KG 5x5 on Thursday/Friday


Bench Press
50KG 5x3
Incline dumbell bench
37.5's x8x2
41'sx5

Lat Pulldown 3 sets