Hobo IronSport training 12/6-12/7

Strength

 

Sunday 12-6-15 Iron Sport Gym

 

Spoto Press 5-3-1

Barx20

135×10

225×10

315×5

345×3

385×2

415×1

Add Slingshot Full bench

425 2×3

455×3

485×1 10lb pr

405 2×5

 

Lat Pull Down

180 4×10

 

Behind Head Press

135 3×5

 

Band Push downs

100 reps red mini band

 

Seated curl machine

70×10

100 3×10

 

Monday 12-7-15  Iron Sport Gym

 

Squats

Bar 2×20

135 2×10

225×10

315×3 pause last rep

405×1 paused

 

Parallel Box Squats with SSB

155×10

245×5

335×3

425×1

 

Block Pulls

135×10

225×10

315×3

405×2

495×2

545×2 add belt strap less pr

 

GHR

4×10

 

Leg press

200 3×10

 

Hack Squats

90 3×10

 

Adam's Training Log (1)

Hobo 11/30 and 12/2 Strength training

Strength

 

SKWATS at Iron Sport Gym 11/30/15

Warm up 10 mins on elliptical

How-To-Eliptical-Like-a-Boss

Squats

Bar x2 x20

135 x3 x10

 

225×10

315 x3 x10

315×10 everything felt great, hip and knee issues were non existent on this set, and was able to squat deep without pain

 

Deads

135×10

225×5

315 x2 x3

405 x3 x2

 

 

Lying leg curl

80 x3 x10

 

Accessory bench night at Iron Sport Gym 12/2/15

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Dumbbell press

100 x5 x20

Closegrip Bench half thumb on smooth

Barx20

135×10

185×10

225×10

275×10

315×5 paused

365 x2 x3 paused

385×2 paused

405×2* paused, spotter placed hands on 2nd rep

Add Doubled Red Band

225×8 paused

315×3 paused

 

OHP with Swiss Bar

125 x4 x8

Tricep Extension

70 x4 x20

 

Hammer Curls

30×10

40×10

50×10

Adam's Training Log (1)

Hobo’s Training 11/24 and 11/25

Strength

 

Tuesday 11/24/15 

Got to the gym and felt horrible had some stupid stomach issues that hit out of nowhere about 2 miles from the gym, pretty much screwed my plans up

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Elliptical

10 mins

 

Fronts with SSB is 65lbs

Barx20

Barx20

155*10

155*10

245*5 had to stop belly wasn’t having it

image

Chain Suspended good mornings with SSB

Barx10

155×10

155×10

245×5

245×5

245×5

 

Hammer Plate Loaded Row

1 plate per sidex10

2 plates per side x10

3 plates per side x10

3 plates per side x10

3 plates preside x10

4 plates per side x8

4 plates per side x8

4 plates per side x8

 

Lat Pull Down, I do these like I am laying on an incline bench, so I hit the middle of my chest with bar not the top

170×10

170×10

170×10

170×10

 

 

Wednesday 11/25/15

 

Close Grip bench, half thumb on smooth, warm ups felt great, work sets didn’t feel too good, weight wasn’t heavy just felt off

Barx30

Barx20

135×10

135×10

225×10

315×3 paused

375×3 paused

405×1 paused

ADD 3 BOARD sticking point for me, so there will be a good bit of board work from here on out

365×5 paused

385×5 paused

405×4 paused completely missed the 5th rep,

Remove 3 Board

275×10

315×10

Lats were surprisingly sore from the night before which is great.

 

Adam's Training Log (1)

Circus Dumbbell weak?

The Circus Dumbbell is a cruel event and many people hate it!

But if you want to get better at the Circus Dumbbell than you need to turn those shoulders into boulders!!!!

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I have a Dumbbell event coming up in the next couple shows I am involved in and I can’t wait to compete in that event! I have been programming the dumbbell in my weekly event training for a couple months now. Focusing on good form and hitting low numbers for multiple reps.  Each week I have been bumping it up a little bit and focusing on a very powerful dip and drive. A year ago I could not hit 165, this past Spring I was able to tie the event win on the dumbbell at 170 x 4. A couple weeks ago I hit 190 and missed out on 205.

My weightlifting training is not very good so getting under the dumbbell is difficult for me. So I need to make sure that my rack position is tight.

One thing I have learned though is that training at a high percentage on the Dumbbell often is not a good idea for me.  If I want my dumbbell number to go up I do the following:

  • Strict Press w/ barbell
  • w/ regular dumbbells
  • face pulls
  • side and rear delts
  • turkish get up

Rarely do I worry about hitting my 95% and up on the dumbbell and only go for 1 rep maxes when the time is called for it.

Focusing on training the supportive muscles inside of  the shoulder and become comfortable with weight overhead has been key. I have a month and a half until I compete at Maryland’s Strongest, which has a Log Press, Circus Dumbbell and Viking press medley in the show.

The Dumbbell doesn’t have to be that taxing of an event to train for, just train for it smart.

Don’t forget that these are just my training tips and you can choose to follow them or not.

And to quote Matthew Berry

“If it works, you are welcome. If not you only have yourself to blame”