Hammar's GAA and strength training log

Hammar

This week

Workout 1
Squats
60,60,100 x5
120x 3 singles
140x 3 singles(last with belt)
160 x5 Singles

Bench
40,60,80 x 5
105x 3 singles

Rows
60,70,80,90,100 x 5

Workout 2
Deads
60,100 x 3
120x1
140x1
160x 5 singles

Shoulder Press
10's 15's 20's 25's x 8
32.5's 3x5

Row
60.70,80,90,100x5

Workout 3
Squats
60,80,100x5
120 x3 singles
140 x3 singles(last one add belt)
165 x3 singles(messy,not sure on depth,they were parallel,but maybe not beyond)

Dumbbell bench
10's, 20's 30's x 8
40's x 5
45's x 8

Normal Bench
60 x 5
80x 5
105x 3 singles(supposed to be 5 singles,but i wasnt feeling it today)

Spinning tommorow, do this to try and remove some bodyfat before i go back to GAA training.
Might do some Military Pressing and Deadlifting aswell.

Hammar

-Done
165 (5 singles), on deadlifts last saturday,easily enough
Grip has improved a fair bit,i cant wait to pull at one of the gyms in dublin whereby chalk is allowed.

-165(5 singles) Squats.
ive never felt like fainting after a gym session after i done those.

-170 (3 singles) on squats and deadlifts,is next.

-Bench,done 105 (5 singles), 107.5(3 singles are next)
I do the bench volume part with 45KG dumbbells(3 sets of them)

-Going to start doing Strict OHP.

-Hang Cleans,tried these
60 x 3
70x3
75x3
Great exercise

-Done two 5 Mile runs,so i think im less fat than last week.
I love doing singles.
Anything more than 1 rep is a cardio workout.

Hammar

Two years and 1 month later,lulz

Seated Dumbbell shoulder press
32.5's
x12
x11
x10
x9
x8

Barbell Lunges
105 KG (5x5)

Barbell Step ups
80,90,92.5, 95, 100 x5

Bulgarian Split Squats(D'bells)
42.5's
(5x5)

RDL's
60,90,110,130,140,150, 155 and 160 KG x5

Ran up and down the Hill of Tara on tuesday night with football team and puked my ring up after.

Hammar

Sunday
10k in 44 Minutes-ish

Monday
10 K in 43 and round about a half.

Tuesday
During work

Deadlift
60,90,120,130,140,150,160 all x5
175x9(PR x1 rep)

Barbell Row
90 (8X5)

Barbell Shrugs
120 ( 5x10)

Upright Row
60
(5x5)

Bent over dumbbell rows
37.5's
(3x12)

Hammar

Wednesday
Off

Thursday

Barbell Step ups
100(5x5)

Bulgarian S Squats
37.5's (5x5)

RDL's
140(5x5)

Lunges
108 KG(5x5)

D'bellShoulder Press
32.5's (5x10)

D'bell Front Raise
15's(5x8)

My coccyx is f**ked. (No Homo)

Hammar

My SI joint is f**ked

Saturday

Guns and Incline dumbbell,not worth logging

Sunday
10 K in just under 42 minutes

Monday

Squat
worked up to
150 for 3 sets of 5, easy.

Front Squat
Worked up to 120 for a single(first time front squatting since 2011).

Hang Clean
(Trebles)
48 KG up to 83 KG
adding 5 KG each set

Bench
Worked up to
95x8

I'm broken.

Hammar

Tuesday
50 mInutes stationary bike

Wednesday

Off

Thursday
Deadlifts
60,90,110,120,130,140,150,155,165x5
180x5(PR with this weight is 6,there was at least 2/3 more reps there,only my lower back is f**ked)

Barbell Row(Strict form)
95 (8x5)

Barbell Shrugs
130 (5x8)

Upright row
63(5x5)

Seated Dumbbell Shoulder Presses
32.5's
x15(PR)
x14
x12
x11
x11

Dumbbell bent over rows
56's
(5x5)

Dathai

Every time I see your username, I automatically think of this:

https://www.youtube.com/watch?feature=player_detailpage&v=9lgHgEGVpCk#t=11s

Hammar

Dathai wrote: »

Every time I see your username, I automatically think of this:

https://www.youtube.com/watch?feature=player_detailpage&v=9lgHgEGVpCk#t=11s

aha, Love it.
Congratulations on being the 3rd person other than myself to comment on this thread despite 6,000 views.
I should start a boards forever alone crew,but nobody would probably join it.

Hammar

Friday
50 Minutes Stationary bike

Saturday
Barbell Lunges 110KG (5x5)

Barbell Step-ups 105(5x5)

Romanian Deadlifts 150 (5x5)

Bulgarian Split Squats
37.5's
x5
x7
x9
x11
x13

Incline dumbbell bench
37.5's
x16
x15
x15
x14
x14

+Guns to finish.

Hammar

Monday

55 Minutes Stationary bike

Tuesday

Bench
58,68,78 X 5, 83(3X5)
105 (5x3)

Squat
60,80,90,110,120,135X5
150(5x5)

Hang Clean
60,65,70 (2 sets of trebles each weight)
75x3
80(5x3)

Frontal Raises(d'bells)
15's (5x8)

Skullcrushers
43x8
45.5(3x8)
48 x 8

Hammar

Wednesday
50 Minute run


Thursday

Bulgarian Split Squats(d'bells)
12.5's, 25's ,32.5's , 37.5's x5
46's (5x5)

Barbell Lunges
60,90 x 5
112.5KG(5x5)

RDL's
60(2 sets),90(2 sets) 110 x 5
130,130,150,150,165x5

Barbell Step-ups
60,90,100,100,105,105 x5

Guys i think something is wrong with my lower body,

Hammar

Friday
Off

Saturday
50 Minute run

Sunday
Deadlifts,
60,90,115,120,135,140,155,160x5
180x6(wasn't feeling it today,so left it at 6 reps)

Barbell Row(strict form)
100 (8x5)

Barbell Shrugs
133 (5x8)

BO Dumbbell Row
46's (5x8)

Upright Row
63(5x5)

Dumbbell Shoulder Press
32.5's (5x12), Moving onto 35's next week.

Hammar

Sunday 2 June

Bulgarian Split squats
37's (5x7)

Barbell Step ups
100(5x7)

Barbell Lunges
100(5x7)

Romanian Deadlifts
lots of sets of 5 up to about 155KG.

Monday 3rd
50 Minutes stationary bike

Tuesday 4th

Off

Wednesday 5th
D'bell Shoulder Presses 32.5's 5 sets of 12-15 reps

Barbell Row(strict)
90(2x5)
95(2x5)
100(2x5)
105(2x5) Not just as strict.

Deadlifts
60,90,120,140,160 x 5
185 x 5, I think that is a pr, Dropestes
165x5,150 x5, 130 x5.

BO D'bell Row (6 sets)
37.5's x6,x7,x8,x9,x10,x11

Thursday 6th
Run 50 minutes

Friday 7th
Lunchtime

Bench
Supposed to be 110 5x3
but only got 110 2x3 and missed third rep on third set.
so retreated to
98(5x5)

Squat
60,90,110,120(2x5),140(2x5) 150(2x3) 160x2.
Supposed to be 155(5x5),but it was far too warm to even consider trying that.

PM
40 Minute run

Saturday 8th

off

Sunday 9th

Barbekll step ups
102.5(5x7)

Barbell Lunges
102 (5x7)

Romanian Deadlifts
140(5x7)

Bulgarians(d'bells)
46's (5x5)

Curls x lots

Run later on tonight when it gets cooler.