Hammer's Log

[Hammerfit]

Had the privledge of working with Lee Haney, his son, Joshua and Big John Cook this past weekend at the I.A.F.S. training workshop in ATL. Some valuable lessons on how to best serve trainees. The hands on work shop was awesome, 20 big guys in a room pushing each other around, doesn't get much better than that.

Also got some specific work and detailed info on what it takes to train around my arthritic knees and what should work best for bringing up my quads. Did some front squats with a curl bar! Now I never thought of that but if you ever had trouble keeping the bar up on your delts, give this a try. We also explored what part of the movement is most effecting the quad, which is most interesting and not what I expected. Just goes to show you are never too old to learn.

[HeavyDutyGuy]

Good stuff! Interesting. Can you elaborate a bit on the hints yoy learned??

[mkris7]

Looking good Michael!

[swingslammer]

I swear I must be a woman sometimes? I am more interested in hearing about the wedding than working out with Lee Haney! Guess the Father part of me is stronger than the Bodybuilder part......hope it all went great and congratulations.

[Hammerfit]

Good stuff! Interesting. Can you elaborate a bit on the hints yoy learned??

I will write in my blog about the work shop soon when I have more time but the jest of it is something we all know but as it pertains to more mature lifters has become more appropiate as in this era there are more examples of mature lifters to experiment with as there were say 10-15 years ago, so some of our previous thinking has changed somewhat but not drastically.

The biggest thing that was addressed especially between my talks w John who is also a former Ranger and in his 40s is that it is especially true: time + tension = growth or as we always have said, "time under tension" The practice of using very slow and controlled negatives to a full range of motion (as possible) with a static pause at the bottom to prevent momentum from helping the positive portion of the lift is most beneficial for optimal hyperthrophy.

We used as an example the squat for quad development. Squatting just to parallel and not below and then only come back 3/4 of the way up is the most effective way to stimulate the quad. We talking about a 3/4 rep but the bottom 3/4 not the top.

Of course if we are talking total leg development...different story..full to the bottom squat envolves the glutes and hamstrings once getting near and below parallel and is the most effective total leg development exercise there is.

The most interesting perspective was the Functional Training aspect. Imagine 250lb men pushing and pulling each other around the gym until heart rates are blasting and you get the picture. I never knew pulling a tree limb as Lee likes to call it was so demanding! If you add this training to your schemes there wont be much need for cardio trust me it is cardio but with strength training wrapped all over it.

[Hammerfit]

With renewed vigor we blasted thorugh an entire chest and tricep sesion in 45 mins last night New method is no rest between warmup sets and 30 seconds rest before a work set....much better pumps

4 warmup sets and 2 WS BB Incline press

6 pyramiding sets of flat bench db presses

5 pyramiding sets of HS ISO Press w ws drop set 3 x

6 pyramiding sets of machine presses w ws drop set 4 x

7 super sets of low to high cable flyes w wide stance pushups

6 pyramiding sets of vbar tricep exts ws drop 3 x

[Hammerfit]

First time working deads from floor after tweaking my back, felt great

4 sets of wide grip cable pulldowns for warmup

deads from floor
bar x 12
135 x 12
225 x 12
315 x 10
405 x 10
495 x 10
545 x 7 Felt very strong and could have easily pulled heavier but I think I did the right combo for max size gains

4 supersets of machine behind the neck pulldowns w underhanded rows

4 sets of low cable rows ws: drop set from the stack 3 x

4 sets of BB goodmornings

4 sets of BB curls

[Hammerfit]

Try this to help with bar rolling off delts on front squats

[masterschamp]

Great training...business as usual for you Mike!...any more on the gym you were planning on opening?

Keith

[Hammerfit]

Finally got to train legs w Lisa again, she is by far the best training partner for me because she knows me so well

2 supersets of leg exts w seated leg curls for warmup

6 sets of BB squats ala Big Johns advice only did the bottom part of the rep
(it's more of a giant rep than it is a set, under constant tension)Holy shit this is freakin brutal and really blew up my quads on last set

last ws sets 365x15 could barely feel my legs after the last one!

6 sets of leg press tried something new to keep pressure on quads didnt slid all the way down in seat (glutes not touching) same procedure, down to parallel back up 3/4
ws: 1080lbs (24 plates) x 20/22 plates x 20/20 plates x 10/8plates x 50

Leg extensions heavy this time with pause and contract at top alternated pointing toes out then in every other rep
ws: 200 x 15 no drop set legs were on fire!

best leg day I can remember others have been heavier but the quality was def there today focused on attention to detail

[Hammerfit]

Great training...business as usual for you Mike!...any more on the gym you were planning on opening?

Keith

Working on demographics.....Gulf Breeze may be it, only 1 small gym, poorly equipped. Pensacola may be too over(gymed) Even Planet Fitness opened up here last month w $10 mo memberships There are 10 gyms in a 5 mile radius!
Also working on something to try and help kids (teens) that are couch potatoes

[Hammerfit]

Did a fast arm session w Lisa last night
Super setted everything; Bicep then tricep, back and forth 3 warmup sets then WS to insane failure w all the weight I could lift w a min of 8 reps w strict form Painful pump

weight this morning is at 242lbs and still got very good abs and vascular
Back is massive and arms are the biggest ever Quads are starting to respond larger and still seperated

Operation Grow is off to a great start with good gains while keeping water weight down to a minimum.

[Mac]

242!!! Gonna have to change your moniker from Big Bro to the Mountain

[mrky03]

You're an inspiration Mike!

[Hammerfit]

4 supersets of leg extensions and lying leg curls

V Squats feet wide slow and low to the bottom
90x15/180x15/270x10/360x10/450x12/540x10

Leg Press feet wide and high
360x20/540x20/720x15/900x15
WS:1080x15/900x12/720x10/540x30

Back BB Squat feet wide slow and low
225x15x2/315x15x2 - stopped saving my back for next saturday

DB SLDL 4 sets x 20
WS:120x20

Lying Leg Curls 4 sets x 12-15
WS:200x12/180x10/160x10/80x20

Hip Adductors 1 drop set to 50 reps starting w stack