Hammer's Training

[Eric Hammer]

Well one of my new resolutions is to kick my training up another notch this coming year so I figured I would start by summerizing my training each day in a training log. This week has been hectic due to it being my first week back at my job from X-mas break (meetings with coaches and assistants also training my team, and driving back from Nebraska). Today (thurs) was the first opportunity to train this week. I used today as a 'feeder' workout for saturdays event training with Brian King and a couple of my track athletes.

Here it goes:

Zercher Squats: 135 x10, 225 x10, 275 x10 (warm up)
1 Arm DB Muscle Snatch (floor) 3x5ea @ 60,80,100
MB Overhead Throws 3x10 @ 5kg
MB Chest Pass + Push Up 3x10 @5kg
Purple Band Tricep Push Down 2x20

I'm really looking forward to saturday's training --I just brought all my 'toys' down here from Nebraska and along with Brian's equipment we have double of everything so it should make for some great training sessions. I love criticism from peers so I can't wait to hear some feedback in the days and months to come.

[SBaier]

You're too short! Oh, I bet you meant criticism on your workout... oops.

Great to have you posting your journal here Hammer! :KD:

So, how much did it cost you in gas to get that stuff down there? :eek:

[BrianKing]

The first event Saturday is: unload Brian's trailer.

I saw the trailer Wed. morning and almost had to rub one out. I cannot wait til Saturday.

[BrianKing]

The first event Saturday is: unload Brian's trailer.

I saw the trailer Wed. morning and almost had to rub one out. I cannot wait til Saturday.

As far as constructive criticism for Eric, well he has a hard time taking advice from has been strength coaches wearing full leg spandex, Nike turf cleats, and a football jersey.

[D.J. Satterfield]

How about some criticism from an old NE workout partner that wears orange wrap on his arms to load stones? Eric will like that one. Plane landing here.

[Paul Neuhaus]

Orange wrap????

[Eric Hammer]

Shawn,
I had a great tail wind and so my gas milage was pretty good considering all the weight in the trailor. I only had to fill up 3 times and I still have some gas left in the 3rd tank this morning.

Brian,
I think a couple of my throwers are coming to workout with us on saturday so that will make the "first event" go quicker.

DJ,
I believe Omaha Airport wants their landing flares back so then can land some more planes.

To all I am very excited about this coming year in training. I have some new ideas to play around with and have some bigger goals than usual so it should be exciting.

[D.J. Satterfield]

Good luck and I'm sure the PRO card is right around the corner now that you are settled.

Paul -
It is a long story. :LOL:

[SBaier]

Can't wait to read this journal, should be a good one!!

Check your PM bro!!

[Paul Neuhaus]

Paul -
It is a long story. :LOL:
OK....maybe some day when you have lots of time on your hands!

[Jay O'Neill]

The first event Saturday is: unload Brian's trailer.

I saw the trailer Wed. morning and almost had to rub one out. I cannot wait til Saturday.
Now that's funny.... do you sit on your hand first and call it "the Stranger"
Movie line...

Eric... lookin forward to reading your posts....
There is also nothing wrong with full leg tights....you just have to have the legs for them. I'm not privy on the orange arm wraps though.

[BrianKing]

Now that's funny.... do you sit on your hand first and call it "the Stranger"
Movie line...

Eric... lookin forward to reading your posts....
There is also nothing wrong with full leg tights....you just have to have the legs for them. I'm not privy on the orange arm wraps though.
How did you know? And if I want a threesome I sit on both hands.

[Eric Hammer]

Event Training w/ Brian King & two of my throwers:

LOG CLEAN & PRESS (12")
110 X5
160X5
200X5
250X3
270X3
290X1
310X1

TIRE FLIP
700+ 2X5
900+ 2X5

FARMERS (1.5" HANDLES)
140(TANKS) X100FT
240(TUBES) X150FT
265 (TUBES) X150FT --DROPPED ONCE

STONES
210 - 72" 210 - 72" 210 - 72"
230 - 66" 230 - 66" 230 - 66" 230 - 66"
250 - 54" 250 - 54" 250 - 54" 250 - 54"
260"-54" 260"-54" 260"-54" 260"-54"
275 - 54" 275 - 54" 275 - 54" 275 - 54"
310 - 54" 310 - MISS 310 - 54" 310 - 54"
340 - LAPPED

CORE WORK
DECLINE SIT UPS 2X15
BACK EXTENSION 2X15

I was pleased with the log C&P because I have not used my log in over 5 months. Tires were good and pretty easy. The farmers were tough because of the thickness of the handles and I have not tried to turn with farmers in a long time. Stones sucked because I am obviously not that good yet and. I need to do some GPP work in this next phase because I could feel it on the stones being so winded and such.

[benjamin d. moore]

Looking good big man. You'll get it back very soon.

[SBaier]

Nice workout!

[D.J. Satterfield]

That is pretty nice workout buddy, ESPECIALLY for just messing around with some of that stuff since fall. Just keep your eye on the prize and you'll be there.

Hey, those thick handled tanks are fun aren't they?

[Eric Hammer]

Sunday 1-8-06

Rowing Erg Intervals :30 on all out / :30 off x20 intervals

[Eric Hammer]

Overall Volume for WK 1 = medium

WU - Hang Snatch
110 x 5
132 x 5
154 x 5
174 x 3
200 x3

DE Deads (standing on 3" box)
8x2 @ 308
Floor Press
10rx225 / 10rx255 / 8rx275 / 8rx285

Snatch Grip RDL (straps)
WU 3rx225 / 4rx315 / 4rx365 / 4rx405
DB Incline (3-2-*= tempo)
WU 15rx40lbs / 12rx50 / 12rx60 / 12rx70

Purple Band GM's
2x10
Prone Hamstring Curls
2x15

Eccentric Push Up Drops
2x3
Rope Tricep Push Downs
3x10 @ 10,11,12 plates

[SBaier]

I like the look of this program already!!! Nice job.

[D.J. Satterfield]

I agree with Shawn, looks like you are right on track and very focused.

[BrianKing]

Eric, in reviewing your training program, I have become very concerned. For God's sake, where are the AARP back machine sets and reps at?

[SBaier]

That was a great BURN!!!!!

[Eric Hammer]

I plan on doing the AARP Machine Wednesdays and Saturdays. Heavy on wednesdays and light reps on saturdays to get that good heavy/light contrast. :LOL:

[Eric Hammer]

Day 2 of the week was alright, I am a bit run down from the 15 hour work day I had yesturday--first day of a new semester I had meetings, teams training, programs to write and I had to workout myself. I actually fell asleep on my couch last night in the middle of writing a baseball program for their pre-season, I woke up over an hour later with my laptop still on my thighs.

Day 2

Power Snatch
110x5
145x5
180x3
195x3
205x2
220x2

Front Squat
5rx135, 5rx225, 5rx300, 5rx320, 5rx350, 5rx375
combo w/
Box Jumps
3x36", 3x39", 3x39", 3x41", 3x45" (slight rock back), 3x45" (slight rock)

Zercher Squats
10rx135, 10rx185, 10rx225
combo w/
DB Chest Supported Rows
10rx60, 10rx70, 10rx70

12" Depth Jumps
2x5
combo w/
DB Biceps
3x10 @ 40,45,50

Overall pretty good considering I am very tired today, I am just getting a feel for the workouts this week with my volume being in the moderate range, next week I will kick it up some more. I am still playing around with my routine to see what fits my work schedule best this week, so there may be some changes. Tomorrow I plan on doing some GPP sled dragging and core.

[D.J. Satterfield]

[QUOTE=yesturdayQUOTE]

Dude, you are starting to write like them, hurry, its not to late to come home. :LOL:

On a serious note, your training is looking great, man I miss those Sunday workouts. Keep up the good work buddy, I think great things are in store for you this year.

Is Brian doing the same stuff as you or doing his own thing?

[benjamin d. moore]

That's some huge front squatting Hammer. Nice work! What shows are you planning for this year?

[Eric Hammer]

DJ - Thanks, during the week Brian is doing his own routine, this week I believe he is deloading while I am starting a new program.

Ben- I am not for sure what contests I am doing. I would like to get back in May and do Scott's meet with you guys, my training partner (Brian King) is putting a meet on July 15th here in Louisville - Platinum level. You guys should come down for that. I will be looking to compete more than usual this year because I have some more time without football. I'll let you know in the future what shows I plan on doing.

[Eric Hammer]

Wednesday -

20 min of sled dragging @ 150'
* I forgot to post yesturday

Thursday -
I got my hands on a TENDO Unit today (I'm borrowing it from our Men's Basketball Strength Coach) So I did some band squats.

Green Band Speed Squats onto 12" box (47% of 1RM)
Bar 2x2r
135 1x2r
225 1x2r
275 1x2r
285 8x2r (every other set I paused for 2sec on 12" box)
*my TENDO m/s velocity was between .84 -.88 on the pause sets and .89 -.94 on the no pause sets. I was very pleased with this. Felt light

Power Cleans
154 x5r
220 x3r
252 x3r
280 x3r
308 x3r
328 x2r
*overall pretty easy sets, my bar speed was quick -- I did not measure with the TENDO. I will in the weeks to come.

GM's
135 x8r / 225 x6r / 315 x5r / 385 x5r / 405 x5r
combo w/
Low Incline Press
135 x8r / 225 x6r / 295 x5r / 310 x5r / 320 x5r

Lat Pulldown
3x15r @ 13 / 15 / 17 plates
combo w/
Flat Bench DB Tri Ext (elbows out)
3x15 @ 50 / 60 / 70

[SBaier]

Now that is what I call a workout! Strength and speed look very good, and you were able to maintain through a lot of volume.

[BrianKing]

What is a TENDO machine? Nice training

[Eric Hammer]

TENDO Unit measures bar speed in m/s or you can measure power output in watts. It straps to the bar and it provides a readout after each rep is completed.

[D.J. Satterfield]

I'm with Shawn, that was a very nice workout of power and speed. Those cleans are pretty impressive.

[Eric Hammer]

Thanks DJ & Shawn

[Eric Hammer]

Saturdays Event Training:

I started with the 12" C&P
110 x5 (c&p each rep)
200 x5 (c&p each rep)
230 x5 (c&p each rep)
250 x3 (c&p each rep)
275 x2 (c&p each rep)
295 x2 (clean 1 & press x2)
310 x2 (clean 1 & press x2)
320 x2 (clean 1 & press x2)
330 x miss (cleaned it up & only had half a press in me)

Farmers Walk: distance
237 x 238'
237 x 228'

Hus. Stone
327lbs x100' (50 & back)
327lbs x150' (75 & back)

Stones: 54" platform
#1: 250 / 260/ 275 / 310
#2: 260 / 275 /310 / 320
#3: 275 / 310 (blacked out--don't know why)
#4: 340

Good day of training, the log went well for me and so did the walking events today. On my 2nd run with the Hus. Stone, my grip slipped and my breathing was labored to say the least, but my foot work is quick. I was happy with the stones. The one's I am able to place on the platform are with a lot of power and "pop" so it's not a struggle. Ready for week 2 to continue and progress.

[D.J. Satterfield]

Damn Eric, that is some monster pressing, especially for no longer than you have been back at it. Looks like things are moving along as planned.

[BrianKing]

Damn Eric, that is some monster pressing, especially for no longer than you have been back at it. Looks like things are moving along as planned.
The reason he is doing so well on the pressing is he is showing off in front of all the hot chicks in the gym.

[SBaier]

I believe it Brian!

Great job on the log Hammer! I can only imagine how fast you are getting with the bar speed... sick.

[Eric Hammer]

Overall Volume = High

WU
Shoulder Pre-Hab
DB Raises 1x8ea
DB High Pulls 2x5ea
DB Muscle Snatch 2x5ea

DE Deads (standing on 3" box)
12x2r @ 350lbs
* Used Tendo Unit on these, each rep was like I was ripping a stone off the ground. I would stand up in between reps and then go down after the bar as fast as I could. My m/s were between .76 & .84, there were a few reps that I was in the .68-.76 range mainly because the bar was off center when I went and grabbed it.

combo w/
Floor Press
10r x250 / 10r x270 / 9r x295 / 8r x305 (6r then paused and got the last 2r)

Snatch Grip RDL (to floor)
4r x335 / 4r x385 / 4r x415 / 4r x455
combo w/
DB Incline (2-1-* tempo)
12r x60 / 12r x70 / 12r x80 / 12r x80

Green Band Goodmornings
2x15
Machine Hamstring Curls
2x15

Eccentric Drop Push Ups (9" box)
2x5 (body weight @ 305)
Rope Tricep Push downs
3x10 @ 12,13,14 plates

[Eric Hammer]

Tuesday 1-17

WU:
General Bike 5 min
Bar Warm Up (mostly low back and hips
Light Power Snatches 3x5 @ 50kg

Box Jumps
6x3r @ 42" (slight rock back)

Front Squat
135x8 / 225x5 / 315x4 / 340x4 / 365x4 / 385x4 / 395x4
*Hips and Knees are aching

Lat Pulldown - no knee support so I used more of my "core" to help raise the bar back to start position. Each rep was very slow.
4x10 @ 16 / 18 / 20 / 22 plates
combo w/
Rear Shoulder Raises
4x15 @ 20 / 25 / 25 / 30

DB Chest Supported Rows - steep incline (last week incline was lower)
3x8 @ 65 / 75 / 85
combo w/
DB Hammer Curls
3x10 @ 30 / 40 / 50

Barbell wrist curls
3x20 @ 65
combo w/
Barbell Rev. Grip Curls
10 @ 65 / 8 @ 75 / 6 @ 85 x 3 ( rest time from 10 to 8 to 6 was about 15 sec. Once the bar was loaded I went )

[D.J. Satterfield]

Workouts are looking great man. Don't push so hard that you get injured. Plenty of time to get after it.

[Eric Hammer]

Event Training, Jan 21

Log Press clean & press each rep
110 x 5
200 x 5
230 x 3
260 x 3
275 x 3
305 x 2 nice and easy double

Drop Sets 250 x5 / 230 x5 / 200 x5 (c&p each rep)

Tire Flip
700+ 1x5 , 1x6
900+ 1x5 (easy)

Conans Wheel
160 x 2 rev. (bar implement)
250 x 2 rev.
340 x 2 rev
430 x 2 rev
520 x 2 rev
610 x 2x2 rev (pretty easy -foot work was fast)

Stones (54" platform)
250 / 275 / 310
275 / 310 / 320
310 / 320 / 340
320 / 340 / 365 (lapped and came up with it just could not put it on the platform)
320 / 340 / 365

Overall a very long day, my hips and low back were really tight going into the stones; however, Brian and I did some good stone lifting today and for me 365 was a PR.

[D.J. Satterfield]

Very nice work Eric. Looks like the volume and intensity is real good.

What happened to the entry in your log about your Mr. O posing?

[Eric Hammer]

Don't listen to that "old man" he was seeing things yesturday with the glycogen depletion. . . I got a little excited when I loaded the 365 (PR) and decided to go crazy.

[SBaier]

Great job on the stone Hammer! POSING?? I think I feel ill!

[Eric Hammer]

Man easy with the posing . . . Brian thanks a bunch!!!!

Week 3 volume = low

Monday 1-23

Speed Deads (from ground in socks)
10 x 1 @ 182 kgs
* speed was very explosive from the ground
combo w/
Floor Press
8r x275 / 8r x 295 / 6r x 305

Back Extensions
10r x50lbs / 10r x70lbs
combo w/
DB Incline
15r x70 / 15r x80

Shoulder Complex (lateral raise / front raise / rear raise)
2x8ea @ 25 & 30lbs
combo w/
MB Chest Pass
2x20r @ 7kg MB

JM Press
15r x 75 / 12r x105 / 10r x125

[BrianKing]

Dude, how the hell were you able to train today? My arms, lats and low back are still sore.

[Eric Hammer]

Brian,

My body doesn't feel that bad today. I was sore yesturday but I got on the rowing machine and did 20 min of intervals and today I don't feel all that bad. I did not get a chance to throw yesturday with my throwers, I wish I had, but todays training session was pretty good. I thought my hips and low back would be hurting today but on the DE Deads no problems.

[Eric Hammer]

Well after 4 days of completely nothing due to a minor surgical procedure, I did some event training on saturday with Brian. I should have stayed home because I was horse crap. I had not eaten from tuesday through thursday night at 9 pm because of all the tests that were performed on my body. So my energy level was virtually nill on saturday.

Yoke
Empty (60lbs) x 90'
240lbs x 90'
360lbs x 90'
440lbs x90'
530lbs x45' - had nothing in me
440lbs x125'
440lbs x125'
440lbs x125'

Farmers
150lbs x150'
240lbx x150'
325 (O2 tanks) - picked up and took 6 steps

Tire
700+ x10 flips

Stones
210 - 66"
230 - 60"
250 - 54"
275 - 54"
310 - no

At this point I was having issues with my energy level. Brian had a good day on the Yoke, Farmers and Stones. Next week I should have more energy. My girlfriend is coming on thursday.

Sunday workout

GPP
Read Brian Dermody's article in an old Milo about GPP for strongman.

Barbell complex:
GM x10
Sn. Grip High Pulls x10
RDL x10
75yds Shuttle Run

x5

DB COmplex:
Clean & Press x10
Fr. Squats x10
75 yds Shuttle

x5

[SBaier]

I just tried calling you Hammer. Take care!

[Eric Hammer]

Monday 1-30:

Feeder workout, I am making sure 1, that I have my energy back, 2, that my body is going to handle the workout. Plus I did not have that much time today, so tomorrow I shall get after it again.

Box Jumps 5x6 @ 24, 30 & 33"
Decline Sit ups 3x10 w/ wt.

Rolling Thunder Deads
3x2r ea. hand w/ 5sec holds @ 90,135 & 180, then 2x3r @ 200lbs no holds
Crunches 3x15r

Grip Circuit:
COC Trainer x15, #1 x10 & barbell wrist curls x25 no rest between and did 3 sets of that

COC Trainer 10,9,8,7,6,5,4,3,2,1 each hand

[Eric Hammer]

Tuesday 1-31

WU
Cleans & Snatches

ME Deads
4x440 / 4x490 / 4x510 / 3x530
combo w/
DE Push Press
5x3 @ 210 (60% of my Push Press of 350)

Speed Squats (blue band)
8x2 @ 240 (40% of 600)
combo w/
Machine Low Rows
5x10 @ 24 plates (the stack)

Green Band GM's
3x20 @ bar / 95 / 125

DB Shoulder Complex
Lateral Raise - Press - Rear Raise
3x6 ea. (used different DB's for each exercie)

JM Presses
2x10@ 95 & 115 --elbow started popping, nothing major though

Tri Push Downs (rope)
2x15 @ 9 & 10 plates

Pretty good workout- I haven't gone heavy on Deads from the ground in a long time, mostly I have been doing heavy pin pulls but I want to hit a heavy phase of pulling from the ground here to see where I am at. I have pulled 705 about 14 months ago. My squats were very fast off of a 12" box. Good workout.

[D.J. Satterfield]

Nice looking deads buddy. Keep up the good work.

[Eric Hammer]

Thurs. 2-2

Fr. Squat
1x8 @ 154 / 1x5 @ 220 / 1x3 @ 308 /1x3 @ 343 / 1x2 @ 383 / 1x2 @ 396 / 1x1 @ 418 / 1x1 @ 440 / 1x1 @ 462 (missed)
combo w/
Bench Press
1x12 @ 135 / 1x8 @ 225 / 1x5 @ 275 / 1x3 @ 315 / 1x3 @ 330 / 1x2 @ 355 / 1x2 @ 370 / 1x1 @ 380 / 1x1 @ 385 (missed)

DE Deads - 3" bar w/ purple band drapped across the bar and I stepped on it w/ both feet.
8x2 @ 260
combo w/
Depth Jump to Box Jumps
4x3 w/ 20lbs vest at 18" depth jump to 39" box
2x3 w/o vest at 18" depth jump to 42" box
1x3 w/o vest at 18" depth jump to 45" box

Clean Pulls (power shrugs)
3x10 @ 220 / 275 / 320
combo w/
DB Upright Rows
3x10 @ 35 / 50 / 60lbs

DB Tricep 21's x3sets @ 50 / 60 / 70lbs
7-regular extension
7-elbow out ext.
7-neutral grip close grip bench
combo w/
DB Bicep 21's x3 sets @ 35 / 45 / 55lbs
7-regular curls
7-rev. grip curls
7-hammer curls

Overall a good workout. My squats felt good after everything that happened last week. My benches were good considering I haven't done a regular bench in a while. Plus I had no spotters around so I was benching w/o clips on the bar, I dumped 385 when I missed it.

[SBaier]

Very good workout Hammer! However, get yourself a spotter - don't risk an injury dumping a bench like that. Just post a request for student volunteers for the S&C weigthroom, and sign a bunch of them up to serve as your spotters on a volunteer basis!! :D

[BrianKing]

Hammer, you are either doing that bicep complex to get your arms ready for your girl or for a double biceps pose on Saturday.

[Eric Hammer]

Brian - It's for the pose down on saturday

Thurs 2-2

2nd workout

Bike Intervals (spinning bike)
level 7 - 60 revolutions x16 reps
* I joined my Women's Rowing Team for their cardio session after their weight workout was finished. Had a 20lbs vest on.

Leg Press 3x20 w/ 1 min rest @ 400 /450 / 500lbs

COC #1 10sets of 5reps each hand minimal rest

Hanging Leg Raises 2x10
Crunches on Swiss Ball 2x20

I had to wait around work for my girlfriends flight to arrive so I figured I would do a little workout while I waited.

[Eric Hammer]

Saturday 2-4

Log Cleans
110 (bare log) x5
200 x5
250 x3
280 x3
290 x3
310 x3
330 x3
*Very easy cleans -- I tried more of a hang clean technique. Deadlift the log until my legs were locked then did a hang clean and 330 was jumping up to my shoulders. I think I like this tech. better than the all in one motion tech. I feel I have more power this way because of my training over the past year or so with only doing partial pulls and a lot of BB Hang Cleans.

Farmers
325 tanks x 11 steps
*Brian is doing well on these he is able to take 24 -27 steps with the implement. Very stong grip and dead to pick these up.

Hus. Stone
150' (75 w/ turn) @ 327lbs
* Then Brian broke the hus. stone on his second run -- Shawn maybe you should have made the stone with some reinforcement???????

Stones (54")
275, 310, 340
310, 340 , 365 (lapped and came up, but no load)
320, 340, 365 (lapped and came up, but no load)
*not bad but could have been better ---Brian and I are both happy with our stone performances thus far.

GPP Work -
Girlfriend was in town for the weekend. . .

[SBaier]

Nice workout - you recovered quickly! Does Julie know you refer to her as GPP?

Sorry to hear about the stone!!! I wondered about adding rebar to the H-stone, but I talked to a buddy of mine about it that does concrete work. He said rebar works to distribute the weight applied to the surface and also to prevent sheering force, but will only create a breaking point if you drop the stone from height. Therefore, it wasn't recommended. I also checked into the fibers, but heard that stuff was crap too. I think steel is the way to go. I was always worried about the H-stones breaking... now I guess I know why! I still have the mold if you want another - I could try putting rebar or wire in it?

[Eric Hammer]

Shawn, Julie doesn't know she is my GPP work, I think she would not like that too much. Brian did not even drop the h. stone very much, he set one end down on the ground and then it rolled over (smoothly) and hit the ground and cracked. . . I think you are right about the metal h. stone.

Mon 2-6

Pin Pulls (mod. sumo w/ bar 3" below knees)
154 x5
264 x5
374 x3
484 x3
575 x3
604 x3
634 x3
combo w/
BB Bentover Rows
185 x6 / 205 x6 / 225 x6 / 245 x6 / 265 x6 / 275 x6

DE Squats (blue band)
8x2 @ 304 onto 14" box
combo w/
Lat Pulldown
4x8 @ the stack

DB Shrugs
3x15 @ 110
combo w/
Steep DB Chest Supported Rows
3x15 @ 30 / 35 / 35
*1 min. rest

DB Curls 2x8 / DB Incline Curls 2x8
combo w/
Swiss Ball Crunches 4x15

[BrianKing]

So....How was the GPP? Did you work the soreness out of your hips?

[SBaier]

I will have our welder check on making us two! :)

[SBaier]

Pulls are strong Hammer!

[Eric Hammer]

Shawn,
See what it would cost for a Hus. Stone -- What dimensions????

[Nicolette L.]

Looks like you have had some really good workouts. I'm sure your girlfriend was key to any improvments. :LOL:. On a serious note your pin pulls are looking good.

[D.J. Satterfield]

Damn Eric, your workouts are looking GREAT. Very happy to see your strength is going up.

[Eric Hammer]

Nicolette & DJ thanks!

Tues 2-7

Axle Push Jerks (3"+ Axle) --very hard to grip and hold
60 x5
150 x5
200 x3
225 x3
240 x3
275 x2
290 x1
300 x1
* this damn axle was a bitch to grip and I wanted to see what I could jerk rather than press so I stopped here. I could have easily pressed more.

Incline Pauses -- Paused for 3 sec on chest
135 x10
185 x6
205 x6
225 x6
275 x4
295 x4

DB Tricep Ext.
2x12 @ 40, 50
2x10 @ 60, 70
2x8 @ 80, 85

Tricep Push down
3x6 @ 12, 14, 16 plates

Hanging Leg Raises
4x8

[SBaier]

300lbs push jerk with a 3inch bar... impressive! Nice workout overall.

[BrianKing]

Man...You are stttttrrroonnng. Go Hammer, Go Hammer, Go Hammer.

[Eric Hammer]

Man...You are stttttrrroonnng. Go Hammer, Go Hammer, Go Hammer.


He-Brian, Son Of Sarcasm. . . Zip the lip before I break your hip! :BB:

[Eric Hammer]

Tues Feb 7

GPP Workout

Bike Intervals w/ my women's rowing team
x20
60 revolutions @ level 9
10 sets standing / 10 sets sitting

COC Grip work
100 reps ea @ #1

[D.J. Satterfield]

Man, that is alot of reps with that COC. Did you do them all at once?

[Eric Hammer]

DJ, I did 10x10 ea. hand w/ minimal rest inbetween.

[Eric Hammer]

Thurs 2-9

Box Pause Squats (14" box)
154 x8 - 3sec pause
220 x8 - 3sec pause
270 x5 - 3sec pause
308 x3 - 3sec pause
396 x3 - 2sec pause
462 x3 - 2sec pause
506 x3 - 2sec pause
541 x2 - 1sec pause
561 x1 - 1sec pause (pr)
581 x1 - 1sec pause (pr)
combo w/
Depth Jumps (21") to Box Jumps (42")
4x3r w/ Depth Jump
3x3r w/ Depth Jump to Vert. Jump
3x3r w/ Depth Jump to Box Jump

DE Deads
2x2 @ 308 / 2x2 @ 396 / 8x1 @ 440
combo w/
DE Behind Neck Push Jerks
8x3 @ 225

DB Bench Press & DB Shoulder Press & 1 Arm Lat Pulldown superset
3x 12, 10, 8

*good workout because of the squat. I have not gone heavy on back squat in over a year. Lately I have been front squatting heavy and so I am pleased with todays number. I just used a belt and Oly. shoes. My speed deads I started back about 5 feet and ran up to it set my feet in a modified sumo position, "gripped and ripped." I wanted to mimic somewhat of the start of the stones.

[D.J. Satterfield]

Very nice work Eric, those squats are awesome man. Good idea on training those speed deads for the stones.

[SBaier]

I am going to do more front squats and sumo pulls as well. I have been doing a lot of reading on the DL, RDL's and front squats, and I plan on making some changes. I feel stronger in the DL, but I think I can move things along faster.

Keep up the great work - the box squats are looking strong!

[BrianKing]

Eric did you cut off anyone's head?

[THE_WAZ]

What up Hammer, its about time you started lifting some heavy wieght ya pansy!! Long time no see. sounds like everything has been going pretty good for ya. I will have to talk to you some time and catch up on things. later, WAZ

[Eric Hammer]

Waz, your in Phoenix now? What happened to Minn.? We will definately have to catch up and talk sometime.

[Eric Hammer]

Saturday 2-11 Event Training

12" Log Clean & Press (each rep)
200 X5
250 X4
270 X4
290 X4
310 X2
** Log Clean
340 x1
360 x1
370 x1
400 xmiss --it felt good in my hands it just hit a part of my belt on the way up and I lost my momentum. My training partner Brian got his technique down to where he made a huge PR in his log clean. He does the lap and roll technique now, I never have liked that so I do a deadlift and hang clean technique and find that I have more power this way and I don't waste energy. My 290 x4 set of C&P were a joke I could have easily banged out 3-4 more reps.

Tire Flip
700+ 1x6 / 1x7
900+ 3x5

Conans -- No belt or wraps
250 x3rev
340 x3rev
430 x3rev
520 x2rev
610 x2rev
700x2x1rev. (last rev. I used a belt. --I did not like the use of the belt after I had done all those other reps w/o a belt.)

Stones
67", 61", 54"
210,230,250,275,310,340 (no)
* I felt so damn tired and warn out after the good week in the gym I had and the other events this day my hips and low back were beat to shit.

Overall I am pleased with my training. I am making great gains in the weightroom and w/ my events. Eventhough my stone lifting isn't all that impressive, I am happy with where I am at because I feel at a competition I will be able to compete very well in the stone event and all other events will fall into place.

[BrianKing]

Wowee you are getting really strong. How do you do it......? Oh wait I am your training partner never mind.

[SBaier]

Nice job on the log clean Hammer... as I posted on Brian's journal, you guys are making some amazing gains!

[D.J. Satterfield]

Excellent work my friend, there must be something in the water down there. That is some crazy log pressing and cleaning. Keep up the good work, my future pro.

[BrianKing]

Hey Hammer, I saw where the Girls B-ball team won big yesterday. What you do in warm-ups, take off your shirt and givem a dbl bicep pose?

[Eric Hammer]

Hey Hammer, I saw where the Girls B-ball team won big yesterday. What you do in warm-ups, take off your shirt and givem a dbl bicep pose?

Yeah, what I did was take them into the showers and washed all that filth off them before they started the game. It sure was steamy. . .

[Eric Hammer]

Tues 2-14: Session 1

Power Cleans
110 x5
160 x5
200 x5
220 x5
250 x4
280 x3
308 x3

Power Clean Clusters (sort of) --on every odd number minutesI did 1 power clean, every even number minutes I did 2 clean pulls
308lbs x15minutes

Power Clean & Push Jerk
220x5
240x5
260x5

Depth Jumps
12" x5
18" x5
24" x5
30" x5

Speed Squats -blue bands
330 x10x2

My work week is light this week so I wanted to put 2 sessions in on tuesday and thursday of this week. 4 sessions in the gym prior to saturdays events. Next week I will deload in the gym so I wanted to push myself more this week. I read Jesse's training for the fitexpo and like how he was pulling double sessions pretty much everyday so I am trying it this week. Eventhough my work week is light I still found myself here 12 hours yesturday and will probably be here 10-12 hours today???? It is just strange . . .

[SBaier]

Have fun with the increase in volume... don't forget to eat during those 12 hour days with 2 training sessions! Great job on the cleans.

[Eric Hammer]

Shawn, it was a good day today I ate 3 times between my workouts.

Tues 1-14: Session 2

Modified Sumo Deads
154x10 / 264x8 / 374x6 / 464x5 / 504x5 / 522.5x5 / 542x2
combo w/
Bench Lockouts (6-8")
225x10 / 315x10 / 365x8 / 390x6 / 405x5 / 420x5 / 430x3

DB Bench 3x20 @ 60/70/80
Rev. Grip Lat Pulldown 3x15 @ 16/19/21plates

Lat. Shoulder Raise 2x15 @ 25 /30
Reg. Grip Lat Pull (close grip) 2x10 @ 23 /25plates

5-10-15 shuttle runs x10 --15sec of work & 45sec rest

[SBaier]

I would say you had a damn good day!!

[D.J. Satterfield]

Things are looking real good "baby boy".

[benjamin d. moore]

Hey Hammer,

Email me when you get a second. I've got a question for you.

benmoore1977@sbcglobal.net

[Eric Hammer]

Thurs 2-16: 1st Session
bodyweight = 297 this morning

Squat Cleans - ass on calf
154 x5
200 x5
220 x3
252 x2
272 x2
292 x2
312 x2
333 x2
352 x0
352 x1
374 x0

Box Jumps
24" x5 / 36" x5 / 39" x4 / 42" x3x3

DE Split Jerks
4x3 @ 230

Box Jumps - dip and drive --mimic the jerk reversal
36" x3x3

1st time I did squat cleans from the ground in a long time. I have, for the most part, power cleaned, but today I wanted to get under the bar. my pull was great--good extension and bar speed and height. My catch is what I wanted to see about and like I planned my elbows were low at the bottom, which forced my hips to rise and I was more on the balls of my feet than on the heels. I have videos, I will try and put them on here shortly.

[Eric Hammer]

Here is a video of 313 squat clean. Does anyone know how to take an IMovie video clip and put it into quick time? I have my video of 352 in IMovie and do not understand how to move it into quick time.

[SBaier]

Looks good... I think you need to work on your speed :BB: :F:

[D.J. Satterfield]

Still got that attitude, I like it. Keep the videos coming.

[THE_WAZ]

Damn Hammer after you threw it down I was waiting for the bicep pose with the way you looked into the camera. love it man awsome lift.WAZ

[Eric Hammer]

Waz thanks, 313 felt really light, 352 (still working on the video) felt good.

Thurs 2-16: Session 2

Warmed up w/ Fr. Squats
worked up to 358 by doing doubles and singles

Box Squats - no pause
375 x6 / 405 x6 / 440 x6 / 470 x6 / 500 x5
combo w/
DB Incline (65deg of incline)
85x8 / 95x8 / 105 x8 / 110 x8 / 110 x8

Hamstring Curls
4x10
BB Bentover Row (really wide grip)
4x8 @ 185

Purple Band Hip Flex 2x8
COC #1 2x20

DB Shrugs
2x30 @ 50's
COC #1 6x10

Conditioning Medley x6
25kg plate / 65lbs DB / 15kg plate / 110lbs DB
Sprint with each (20yds) place each on a box then sprint back (20yds)
total yardage = 160 yds each medley

[BrianKing]

My Hero!!!

[Eric Hammer]

Sat 2-18: Events

Axle Jerk / Press out of rack
130x10
180x10
210x8
235x5
255x5
275x5
295x5
315x4 (almost 5, but not quite)
335x3
355x1 (almost 2, but not quite)

Yoke
410x2x50'
590x2x50'
700x20' --felt like crap, my core isn't strong right now on this yoke
500x2x150'

Trap Bar Holds
405x3x30sec (1.5" handles)

Trap Bar Deads
500x1
585x1
655x1
700x0 --it came off the ground but stalled.

Core work and biceps and other little things.

[SBaier]

That 355x1 is impressive, but almost getting 2 is just sick!

How was the "Brokeback" massage? :confused:

[Eric Hammer]

Man I knew I shouldn't have told Brian about my massage w/ a man. No happy ending what so ever !!!!! I should have had the 2nd rep on 355 but I just couldn't lock it out.

Oh well this week is a deload week for me so it will be nice to back off of things and come back "slaying dragons" and "raping and pilaging young women and children" or some thing like that. :BB:

[BrianKing]

I did my raping and pillaging sun and monday. Eric, you are gonna love this. Tony came to me yesterday and said we have to move the equipment out of the shed cause it is getting rented out. We can put it in the back by the entrance and probably put the yoke inside. I have a couple of tarps that I may bring down to cover everything up. Good times indeed. Sucks donkeyballs.

[SBaier]

You guys could always bring the stuff over to my garage and we could train weekends! :D

[Eric Hammer]

Week of 2-20 --Deload

Tuesday
Squat Cleans & other Clean Technique work
5x2 @ 250

24" Step Ups @ BW
4x10ea
combo w/
Close Grip Bench
4x6 @ 225, 245, 265, 275

Green Band Pullthroughs
3x10

Thursday
DB Muscle Snatch 3x5ea
combo w/
Ankel Band Fwd & Lateral Walks 3x40steps

DB Snatch 12x2 @ 110
every 30 sec.

Leg Press: single leg x10 ea & double leg x20 x2 sets
combo w/
Purple band tri push downs

[Eric Hammer]

Sat 2-25 Events

Log C&P
200 x5
240 x4
267 x2
287 x2
304 x1
240 x8
Every press felt like a house -- I took the week and deloaded and did not do much work at all and I think that is why I felt like shit on these.

Tire 700+
3x5 easy w/ minimal rest I went then Brian went and back and forth

Conan's

250 x4rev
340 x3rev
430 x3rev
520 x3rev
610 x2rev

drop set each x1rev, I made Brian take my weight off because he was too much of a b*t%h to do it with me. 610, 520, 430, 340, 250 --my arms were smoked, my legs were not that bad.

Stones
210- 67"
230 - 60"
250 - 60"
275 - 60"

230 - 67"
250 - 60"
275 - 60"
310 - 60" - miss

230- 67"
250- 60"
275 - 60"
310- 60"
340 - 54"

I had a pretty bad day on the stones, Brian on the other hand had a pretty good day doing them and looked solid throughout. Next week will be better I'll start my next phase of training.

[D.J. Satterfield]

Hey, I'll take your bad day on the stones. That was still some good overall work buddy.

[BrianKing]

My bitchiness on the Conan drop set helped out on the stones. I also think my GPP sessions are having a carry over effect to my training. :LOL:

[Eric Hammer]

King - bla, bla, bla stones bla, bla, bla

Sun 2-26 GPP

sled drags 10x150'

Snatch Grip OH Carries 110lbs 5x120'

DB Complex: 2 hand swings / R hand snatch / L hand snatch / 2 hand swings x3x10ea --30/40/50lbs

sled drags 10x150'

[SBaier]

Don't let a deload week bother you... still looked like a good workout!

I'm curious about your training last year for the power stairs. Did you do anything to prepare, or are you just that damn good that you can do that time with no training? I tried doing some T-handle deads using a loading pin, but kept hitting my legs with the weight before I could load it on my step.

[benjamin d. moore]

Not Hammer, but

Start with the weight slightly behind the centerline (ie. standing slightly in front of the weight) so when you come up there is an automatic movement forward onto the step. Once the weight is at the knees, push it forward onto the step with knees and jump your feet to the next step.

Hope that makes sense, and sorry Hammer for cluttering up your log.

[Eric Hammer]

Ben- don't worry about cluttering up my log, I always love hearing what others say and teach.

Shawn - as far as training for the power stairs prior to Salina last year, I did some loading pin deads and a couple of power stairs w/ a loading pin up to an 18" box. Other than that not much training because to me during training the loading pin was a lot harder than the implements that Tully used at the contest. I figured I would just play that event by ear, but it turned out pretty good for me.

[SBaier]

Thanks guys. That is pretty much what I will be doing - loading pin and T-handle deads for speed.

[Eric Hammer]

Tues: 2-28 --Next Phase of training

15" Snatch Grip Deads
330x5 / 418x5 / 484x5 / 510x5
combo w/
Bench Press
225x15 / 255x12 / 275x10 / 290x10

Speed Squats 12" box (blue & green each side)
255x8x2 (40% of 630lbs squat, which is my goal in 4 weeks)

BB Shrugs
135x30 / 225x20 / 315x10
combo w/
Green Band Pullthroughs 3x10

Shoulder & Back Complex
DB Cleans 3x10
Prone Rear Laterals 3x15
Purple Band Pullaparts 3x10
Rev. Grip Latpulldown 3x5

Overall not a bad workout my snatch grip deads felt really good, I haven't benched for reps in a while and I would like to start that this next four weeks for some added tricep work, and this next 2 band phase of speed squats is going to be awesome. I will get back to doing 2-a-days in a couple of weeks for the last 2 or 3 weeks of this phase, but these first couple of weeks I am going to do more GPP workouts. Shooting for 3 extra workouts each week for the next couple weeks.

[Jessejobe]

Your workouts are just insane. I remember watching you compete at the last heartland strongman challenge. Now after reading your workouts I can see why you were such a beast. I am just glad I am a lightweight and will not have to compete against you.

Jesse Jobe

[SBaier]

Looking good Hammer! I would bump up your % of bar weight or use more band tension - you are already explosive... I think adding a little more resistance will do little to slow you down, but will carry over to a bigger squat. Just my $0.02.

[Eric Hammer]

Shawn, I was reading up on circa max phases yesturday prior to my workout which would be what you are talking about, either way I think you are right I should bump up my % a little. I'm going off a goal max so I hope this doesn't crush me too bad. No belt and double bands killed my core.

[SBaier]

You figured me out... I am basing that off of some of the circa max info out there. One thing about that setup, if you feel slow on the first set, you can drop some bar weight to keep speed and still have plenty of working sets left. Using a goal 1RM to calculate your numbers is a little questionable, but for the DE days and your explosiveness, you should be fine. Just don't be afraid to take 10-20lbs off the bar if you are moving too slow.

[BrianKing]

Eric why don't you do the speed squats before your deadlifts as a form of warm-up? What are you doin? Tryin to be like joe Lively?

[Eric Hammer]

Thurs: 3-2-06

Push Jerk
132x8
175x6
200x6
220x5
250x3
270x3
290x1

Squats
220x3
308x3
400x3
485x2
500x2
405x10x2 @ 1 min (70% of 1Rm --wanted to hit 80% for these but did not)

CG Incline
205x8 / 225x6 / 250x5 / 275x5
combo w/
DB Bench Throws
4x3ea arm @ 40's

Face Pulls 2x10
DB Chest Support High Row 2x6

Tri Pushdown 4x10

Tri Ext - elbow out 2x12


Man, I don't know what happened today but those push jerks and squats felt like a brick house. I was planning on having a good ME day on Push Jerks and Squats but did not. Then I was planning on doing some Str endurance work on squat w/ 80% (470) and decided to back it down 10% and save some for saturday. Overall not that good of a workout. Damn it!!!

[Nicolette L.]

Looking good. Keep up those workouts man. I really need to get my numbers up.

[BrianKing]

Don't worry about it. Not every session is gonna be a good one. If it were me I would not have done the 10x2 w/405. You are already getting plenty of speed/dynamic work in w/the Oly. and DE box squats. That is wasted energy.
I hope you know that we are going up to Kokomo to do Chad Coy's show in June. Pro-Am baby and heavy as hell.

[Eric Hammer]

Aruba, Jamaica ohhhh I want to take you to Bermuda, Bahama come on pretty mamma, I mean mr. "I"m firing on all cylinders," that 's cool with me.

[SBaier]

I just lost it on that one Hammer! I'm glad I'm not the only one that hears that song in my head when I see that name.

[benjamin d. moore]

I don't know if you know this, but you and Shawn have already been divided up between ET and I for the team contest in Nashville. And I've got a hell of a LW competitor in mind.

[SBaier]

Yeah, we already talked about this yesterday on the phone. How light is the LW class - under 200?

[benjamin d. moore]

I think under 231.

[benjamin d. moore]

Nope, 200 and under

[Eric Hammer]

Ben--awesom man, hopefully we can get in this team contest if it doesn't fill up.

[benjamin d. moore]

I've probably already got our entry paid by my sponsors and I've sent an email to Ryan to hold a spot.

[Eric Hammer]

Ben, I don't think you know how excited I am about this contest!!!!

[Eric Hammer]

Sat 3-4-06: Events

Press Medley --Yoke press / 8" log / Axle / 12" log
#1 (wu) 180 / 200 / 220 / 245
#2 200 / 225 / 250 / 265
#3 230 / 250 / 275 / 290
* Brian taped my #3 run and so hopefully I should have that posted soon.

Yoke & Tire Flip
(wu) 400# yoke 4x50'
600#yoke -50' / 700+ tire -50'
600# yoke - 50' / 700+ tire 5 flips
600# yoke -50'

Farmers
217x100'
267x85'
287x85'
307x100'

Stones - 54" platform
260 / 275 / 310 / 320 / 340
260 / 275 / 320 / 340 / 365 (miss)

Pretty good workout I was very happy with the presses, farmers were quick and felt strong, the stones felt good for me, I'm no stone lifting king but I had a good day on stones. The yoke & tire were tough, the yoke still kills me because of how wobbly it is and the tire was flipped up an incline. Hopefully BRIAN WILL HAVE THE VIDEO UP SOON--HINT, HINT SHE-BRIAN.

[BrianKing]

Ya, the tire was flipped up an incline......A 2 degree incline. Yesterday was a good training day. My shoulder decided to puss out on me, but none the less still a good day. I am still firing on all cylinders and will be doing so again in a bout three hours from now. :D

[Eric Hammer]

How about that video. . .Huh???

[BrianKing]

I will hopefully get it downloaded tonite when I get home. I was busy all day Sunday and did'nt have a chance. A last minute GPP session came my way last nite so I had to cancel the downloading of the vid.

[Eric Hammer]

GPP Sessions:

Sunday 3-5:
Went and did some throws w/ my throwers

Hammer throws --2 turns x15
2 Hand OH Shot x20

Monday 3-6:
3x20 decline sit ups @ bw
3x10ea DB side bends

BB Complex: 3x20ea @ 40kgs w/ 75 sec rest
HSN
BSQ

MB Complex: 3x5ea @ 7kgs
Chest pass
Parallel Side R/L
Perpindicular Side R/L
Back Toss R/L

SB Back Ext 3x20

[SBaier]

Are you still doing an AM and PM workout? How did you like the extra volume?

[Eric Hammer]

Shawn,

Last week and this week I will only do 1x/ day, but then next week and the week after will be 2x/day on tues & thurs. The extra volume did not treat me that bad. If I were to train like that each week I think I would get ran into the ground w/ my training and my work schedule, but a couple of weeks each phase I don't think will bother me that much.

[Eric Hammer]

Tues: 3-7

15" Deads
440x5
484x5
572x2
600x0 (back did not want to work)
combo w/
Bench Press
265x12
280x10
300x10
315x7
315x6

DE (circa max) 12" Box Squats
10x1 @ 140kg (53% 1RM) w/ blue & green bands each side
combo w/
DB Shrugs 6x15

Prone Rear Laterals 3x15
Machine Rev. Grip Low Rows 3x10

Tri Pushdowns 20,15,10,10
Band Pullaparts (purple) 3x15

DB Bicep Curls 3x15

Deads sucked today, but the circa squats were good, solid off the box and throughout the ROM. Next week I will try for 340 (58%).

[Eric Hammer]

Wed: 3-8 GPP

Complex: x3
200lbs sled sprints (20yds) x4
DB RDL to Muscle Snatches x15


80yds Shuttle Runs (20 & back, 20 & back) x5
w/ 1:30 rest

[BrianKing]

Dude, we are 100% going to Coy's show. You know as well as I those events fair well for us. Too bad I will hand your ass to you. :LOL:

[SBaier]

Hammer - you definitely need to do it now... there are several reasons why, one of which we just talked about!!!

[Eric Hammer]

Hand my ass to me, well no I don't think so, you may beat me with the yoke, maybe but I will smoke you on the log, farmers, and whatever else is there. I know your mind forgets about things so let me remind you. . . I am just that much better than you !!!!!

[SBaier]

Hammer - The stone is on the way, and don't worry the little dog didn't get crushed (I think it was scared of me, and just stayed up in the front seat!). I weighed it this morning at it was 377, but I didn't want to change the weight on it and get paint all over their Tahoe. It says 370, but that was on my old scale... it is 377. Happy lifting!

[Eric Hammer]

Thanks Shawn!!!!

[BrianKing]

Hey Eric, see ya Saturday....Oops my bad. :D:

Eric will that stone be at gym Saturday? I plan on doing a light session. I planning on doing the stones and one other event and calling it a day.

[SBaier]

One other thing with that stone... it has a sealer on it, and I didn't want to pre-tacky it with it going into their Tahoe. You will probably want to spend a little time with a towel and some tacky to get it ready.

[Eric Hammer]

Brian, Brian, Brian, I can't tell you how much I cherish our friendship and commraderie, man I can't tell you how much. . . Let me count the ways. The stone should be there I'll probably drop it off friday morning sometime.

I guess I will see you next weekend, until then my friend

[BrianKing]

Hey, what kind of training partner would I be if I did'nt break your balls a little bit. Don't worry I won't get that much stronger this Saturday. I might kick the soccer ball around with "aaiiiight"

[Eric Hammer]

Thurs 3-9

Pause Box Squats
225x8 / 315x8 / 405x5 / 475x4 / 500x3/ 525x2/ 535x2/ 550x2
BB Push Jerks/ Press (in front)
135x8 / 205x6 / 235x4 / 260x3 / 280x2 / 300x1 / 315x1 / 330x1 / 350x0

18" Pin Clean Pulls
315x8 / 365x5 / 405x5 / 455x5 (very explosive)
18" Depth Jump to Vertical Jump
3x5

1 Arm DB Press 3x8ea @ 70 / 85 / 95
Lat Pulldown 3x15

Low Incline DB Bench 2x20
Face Pulls 2x15

[Eric Hammer]

Sunday: 3-12 GPP Session

5-10-15 Shuttle x8
DB Complex: RDL to High Pull / Clean & Press / FR. Squat / Muscle Snatch x5,6,7

40 yds Shuttle (10yds) x2
DB Complex: 2 Arm Swings / Squat to Press / 1 Arm Swings 2x10ea

80 yds Shuttle

Girlfriend is in town and she has made it clear that the only GPP Sessions I am allowed to mention are the gym sessions, and if I mention "those" sessions I will no longer be doing GPP

[Eric Hammer]

Tues: 3-14

Band Box Squats (12") --blue & green ea side
355 x4x2 / 385x2x2

Bench Press
295x5 / 315x5 / 335x3x3
GH Raises
4x4
Depth Jump to 30" Box Jump to Depth Jump
4x3

Snatch Grip RDL
275x6 / 315x6 / 365x6 / 405x6
Rev. Grip Lat Pulldown
4x8

Lat Shoulder Raise 3x10
Face Pulls 3x10
Band Tri Push Down 3x15

Seated DB Cleans 3x10
Flat Bench Tri Ext --elbows out 3x8


Pretty good workout, the band squats were really good, 385 w/ the double bands is a good lockout, next week I'll look to increase the weight to 400+ for 8x2. Bench's felt strong even though the weight wasn't that much. Overall a great workout.

[SBaier]

Box squats are looking impressive as he11! That weight and band tension is tough.

[Eric Hammer]

Thurs: 3-16

Rack Close Grip Snatches
3x5 @ 95, 125, 135

18" Deads
500x5 / 585x5 / 675x5 / 725x5

DE Behind Neck Push Jerks @ 75sec clock
185x2x3 / 225x2x3 / 255x5x3

Oly. Back Squat -narrow stance
4x8 @ 315
DB Incline 3x15

The 18" deads felt like nothing, very solid so I will start training them for a while to get ready for some contests. Good speed on the push jerks felt light in my hands overhead.

[D.J. Satterfield]

Things are looking good baby boy. Nice deads.

[Eric Hammer]

Sat: 3-18 Events

Log Cleans
110x10
220x5
260x5
280x3
310x3
340x2

Log C&PP (one clean)
220x8
240x5
260x5
275x5

Stones (speed & no tacky) 54"
210 / 230 / 250 / 275
230 / 250 / 275 / 310
210 / 230 / 250

Sled Drag & Shuttle Runs
200lbs x120' w/ 100yds running x3

AARP back ext 2x20
Decline Abs 3x20
45deg back ext 2x30

10 min eliptical (cool down)

w/out my "no longer firing on all cylinders" partner I used today as a deload strongman day. Wasn't really motivated for a couple of reasons but I went in and got some good work done. -- Hey Brian where are our farmers walk implements??????

[Eric Hammer]

Sun: 3-19

Snatch Complex 2x5ea
Snatch Pulls 200,200
Drop Squats 115,115
Wide Grip Press 135,135
OH Squats 125, 125
Drop Snatch bar, 65
Hang Snatch 154, 154

Snatch Pulls
220x3 / 240x3 / 260x3 / 280x3

DE Bench Press w/ double looped mini bands
45x2x3 / 135x4x3 w/ 2sec pause / 200x4x3 w/ pause CG / 200x4x3 no pause WG

[BrianKing]

He-Hamm, the FW's are sitting in the little hallway by the aerobic room. My cylinders needed a rest and I am feeling wayyyy better then I did Friday. Some times high performance machines need a break too. ;)
Hey we need to start throwing a bit for the highlands games. Let's try and figure something out. I will give you a shout tommorrow.

[Eric Hammer]

Mon: 3-20 - GPP

Stair strides (20 stairs) x5

Complex 1: x6
Stair Sprints (20 stairs) x3
Stair Bounds (6 ea leg) x3
1 legged stair jumps 1x5ea

Stair sprints (10 stairs) x5

[Eric Hammer]

Tues: 3-21

WU
Hang Snatches (mid thigh) 3x5 @ 110
OH Squats 3x5 @ 110

12" Box Band Squat (blue / green ea side)
135x2
225x2
315x2
385x4x2
405x2 (heavy)

Bench Press
135x12 / 225x10 / 295x5 / 315x3 / 350x2x2 / 355x2 / 365x2

Bench Clusters (:45)
245x7x5 / 265x3x5

GM's (no belt)
225x8 / 275x8 / 300x8 / 350x8

Prone Rear Laterals 3x15
Rev. Grip Lat Pulldown 3x12

DB Tri Ext 10x60 / 10x70 / 8x80
DB Lat Shoulder Raise 3x15

Tri Pushdown's 10, 10, 8

[SBaier]

Wow Hammer... the box squats are looking STRONG! I know I keep posting this, but each week you are making huge gains.

[D.J. Satterfield]

That is an awesome looking workout Eric, the volume is incredible. Very nice on the no-belt good mornings.

[Eric Hammer]

Thanks gentlemen, I'm just trying to keep up with you guys.

[Eric Hammer]

Thurs: 3-23

19" Dead
405x8 / 545x6 / 635x5 / 725x5 / 800x5 (training PR)
Bench Lockouts (1/2 of full ROM)
295x8 / 335x6 / 365x5 / 385x5 / 400x3

DE PP and PJ (behind neck)
*clean grip PP / snatch grip PJ -- alt between the two each set
265x4x3 (PP) / 265x4x2 (PJ)

Face pulls & Incline DB tri ext (elbows out)
6x6 of each w/ no rest

[SBaier]

Your deadlifting is just insane man!

[D.J. Satterfield]

Daaammmmnnn, when are your numbers going to slow down. Great lifting.
You are turning into the "Hammernator".

[Eric Hammer]

easy with the names there DJ, things are coming together for me. you know working out with guys that are "firing on all cylinders" is a perk.

[BrianKing]

Thats right He-Hamm...Lord of the Slim-Fast Drink.

[Eric Hammer]

Sat: 3-25 Events

Axle PP & PJ
200x5
220x5
250x3
280x3
300x3
310x3
315x3
320x3
325x2 w/ a shakey 1/2 rep on the 3rd

FW (1.5" handles) 30' course inside
175x120' w/ 3 turns
225x120' w/ 3 turns
225x90' w/ 2 turns
275x60' w/ a set down and turn around @ 30'
300x60' w/ a set down and turn around @ 30' -easy

Stones 54"
210 / 230 / 250 / 275 / 310
230 / 250 / 275 / 310 / 340(no) --1 motioned the first 3 stones
230 / 250 / 275 / 310 / 340 (no) --1 motioned the first 3 stones
230 / 260 / 275 --all 1 motion
310 / 340

Not a bad workout for two guys that were not motivated very much. I was yawning on the drive to the gym, and then Brian was late and so I was getting bored warming up for an extended period. It took us a while to get going on the axle presses but we finally did and 5x3 at and over 300lbs were tough. The farmers sucked with the turns, something I need to work on again, but 300lbs w/ the thick handles felt pretty good. Stones were alright good for me as far as tech. goes but nothing to shout about as far as weight.

[D.J. Satterfield]

Good work, especially on those farmers. It must have been the pep talk I gave you. :M:

[Eric Hammer]

DJ you are right on track man-- your the meaning in my life you my inspiration, you bring feeling to my life, your my inspiration. No one needs you more than I need you!

[D.J. Satterfield]

Whoa, whoa, whoa there baby boy. Don't let the secret out of the bag. I am telling you, there is something in that thar water down yonder.

[SBaier]

Don't pretend DJ... I know you told me not to tell, but just last weekend DJ was saying how he couldn't quit you Hammer! :LOL:

[Nicolette L.]

I think I just heard some Barry White in the background. What's going on?

[Eric Hammer]

Nicolette- actually it's Chicago.

Mon: 3-27: GPP

DB Circuit 3x5ea @ 10% BW
Upright Rows
Step Ups
2 Arm Snatches
Push Ups
Alt. Lunges
Squat to Press
Alt. Bentover Rows
Lateral Step Ups
Squat Jumps
Alt. Curls
Alt. Step Ups
Split Jumps

100yds Shuttles (50 & Back) x5 w/ 45sec Rest

Not a bad workout, I did not have time yesturday to do this workout due to work but I got it in today.

[Nicolette L.]

looking good. Nice workout. Do you enjoy the circuit training?

[Eric Hammer]

I don't know about enjoying the circuit training, but I know I need to do it to help stay in good GPP.

[Eric Hammer]

Tues: 3-28

WU
DE Bench (double minis)
135x3x2 w/ pause
185x2x2 w/ pause
205x2x2 w/ pause
Modified Sumo Deads (warmed up for these during DE Bench)
154x8 / 264x8 / 374x5 / 464x5

Modified Sumo Deads --no belt, straps or shoes
500x5 / 525x3 / 550x3
Bench Press w/ wt. releasers on 1st rep (40lbs)
315x3 / 345x3 / 355x3 / 365x3 / 385x2
*I went down on each rep like they were stones, just gripped and ripped. all three sets came off the ground pretty easy -- the middle was tough w/out a belt.

SLDL --no belt
264x8 / 352x5 / 418x5 / 468x5

DB Shoulder Press 2x20
Band Pullaparts - 2x12 (purple band)

DB Lateral Shoulder Raise 2x15
Face Pulls 2x12

DB Front Raise 2x10
DB Wide Upright Rows 2x12

Rev. Grip Tri Pushdown 2x15 / 2x12 /2x10

Rotational Core Work

[SBaier]

Very nice workout - strength is looking great.

[Eric Hammer]

Thurs: 3-30

Feel really tired today, especially working out after training all my teams. Kind of a deload day for me, volume way down just tried to move the bar with some speed.

B.SQ --ass to calf
135x10 / 225x8 / 315x5 / 405x3 / 470x1 / 500x3x1
Bench LO --at about a 3 board height
135x20 / 225x10 / 315x8 / 365x2x5 / 405x3x1

BN PJ --:30 clock
135x3x3 / 185x8x3

Called it a day -- real good speed on all. Going to get some good sleep tonight and sleep in tomorrow morning as much as my dog allows me to and have a good workout on Saturday w/ Brian.

[Eric Hammer]

Sat: 4-1

Log C&P
200x5
230x5
250x3
280x2
295x1 - felt heavy so I stopped w/ presses
310x3cleans
330x3cleans

Farmers Walk
175x180' w/ 1 turn
225x180' w/ 1 turn
275x180' w/ 1 turn
300x165' w/ 1 drop at 90' -- injured my back on this trip

Stones - 54" --my back was not bothered by the stones
210/ 230 / 260 / 275 / 310
230 / 260 / 310 / 320 / 340 - no
230 / 260 / 310 / 320 / 340 - no

My back is jacked up today, everytime I breath, walk or move for that matter I can feel it. I will get treatment this week from my ATC and use this week as a deload week. Log presses felt like crap this weekend, maybe it's because I haven't used the log in 3 weeks. Oh well.

[barabas47]

Farmers look good, do you have a specific time for them or just fast smooth runs?

[Eric Hammer]

Haven't timed the farmers to this point, just really smooth runs with quick feet. 300 feels comfortable in my hands w/ 1.5" handles.

[SBaier]

How is the back feeling today Hammer?

[Eric Hammer]

I can still feel it a bit today, I got treatment on it this morning and will get treatment again this afternoon. My ATC advised me not to do heavy lifting this week, I told him I was deloading this week so that would not be too much of a problem.

[Eric Hammer]

Tues: 4-4 - deload week

Back Squats -- no belt
154x10 / 242x8 / 308x3 / 378x3 / 420x5x2
Bench Press '
135x15 / 225x10 / 305x3 / 315x3 / 325x5x2

* 1 minute rest

Deads
10x2 @ 300

Short workout due to time constraints w/ work. My back did not feel that bad on the deads or squats, but my knees are feeling "achy" as all hell, going to sit in a cold tub after work and the rest of this week. I'm glad it's a deload week, work is kicking my butt right now.

[BrianKing]

Who's the "Old Man" now biatch?

[Eric Hammer]

I think I have been around you too much. . . Brian. Your aches and pains are starting to rub off on me.

[BrianKing]

My knee is still pretty much FUBAR'ed. I really don't know what else to do right now except for icing and wimpy rehab stuff. Oh well no biggy.

[D.J. Satterfield]

Nice squatting baby boy, take care of that old rickety body.

[Eric Hammer]

Thurs: 4-6 deload week

WU: 2x10ea
bw squats
bw step ups
bw lat. step ups
bw drop squats
bw squats

Complex: 4 sets
Box Jumps 4x3 @ 39"
Conv. Deads (no belt) 4x2 @ 440, 470, 500, 525
Behind Neck Push Press w/ 10 sec OH Hold 4x1 @ 270, 286, 301, 301

Superset: 3x5 ea
Supine Tri Ext & Neutral Grip Curls @ 50, 60, 70

Hot / Cold Tub 3sets of 3min hot / 1 min cold (end on 5 min in cold tub)

Short and sweet, looking forward to saturday.

[Eric Hammer]

Sat: 4-8 - Events

Log C&P
110x5
180x4
200x3
230x3
260x1
280x1
300x0 (missed 4 times)
* still don't know what my problem is with this event, because a month ago I was doing 300 for 4 reps and now I can't figure the press out. Oh well, it will get better over the next 5 weeks getting ready for Salina.

Tire
700+ for 30 flips -- Went back and forth w/ Brian one flip each.

Yoke
300 x 180'
480 x 180'
650 x 180' - 2 drops, this sucked monkey balls

Stones --67", 60", 54"
210, 230, 250, 275, 310
320, 340, 377 (lapped)
320, 340, 377 (left it on the edge of the platform)
320, 340, 377 (3rd time is the charm)

Not a bad workout, I say this again, I don't know what is up w/ my Log Press lately but it will get better. The tire and yoke were great cardio, specifically the yoke and how unstable it is really taxed my "CORE". Stones were good and I am happy with loading my 377.

[Eric Hammer]

Sun: 4-9

Standing Strict OH Press
135x10
185x2x5
215x2x3
230x3
250x2x1

Floor Press
135x10
225x5
265x5
285x5
300x5
315x3
325x3

Tri Pushdown
10,8,6,8,6,4,4

DB Shrugs
110x3x15

Cold Tub 10min

[D.J. Satterfield]

Very nice pressing, "Maverick Muscle."

[SBaier]

Nice job loading the 377!

[benjamin d. moore]

That's a big load man. Nice work.

[Eric Hammer]

Thank you gentlemen, I know it's not 404 but it works for me. last year at Tully's meet was the first time I had done stones in a contest and I struggled to put up 330 and could not even budge 360 from the ground.

[BrianKing]

I'm so proud of you "Son".

[Eric Hammer]

Tues: 4-11

Hang Snatches
88x5
110x3
132x3
176x3
186x2
196x2
206x2
220x2x1

Complex: x5 sets
Box Jumps x3 -- 39"
Deads x1 -- 485, 504, 524, 550, 570
Drop Squats x3 -- 176

12" Step Ups
260x5ea
304x5ea
348x5ea
392x5ea

Lat Pulldown 3x10
Prone Rear Laterals 3x15

DB Neutral Grip Curls 10,8,8,6

[Eric Hammer]

Thurs: 4-13

15" Deads
225x5 / 405x5 / 585x3 / 650x1 / 705x2x1
Behind Neck Push Jerks - w/ 10 sec OH Hold
135x5 / 220x3 / 266x1 / 286x1 / 308x1 / 330x1

CG Bench Press
315x5x3
Back Squat
365x5x3
* 75 sec clock

CG Bench Press (thumbs touching)
6x10 @155
DB Wide Upright Rows
3x10 @ 40's

[D.J. Satterfield]

Nice pulls, looking strong.

[Eric Hammer]

Sat 4-15 Events

LOG
200x3 cleans & 3 press
220x3 cleans & 3 press
240x3 cleans & 3 press
265x2 cleans & 2 press
280x1 clean & press
280x1 clean & press & 2 cleans
290x1 c&p
300x1 c&p
310x0 - did not lock it out

-- still trying to find my press from 1.5 months ago! But I have 4 weeks to get there, Brian pressed 310 which was a big lift for him. It looked like he had some more in him. WAY TO GO BRIAN, YEAH, WHOO, YOU GO BOY!!!!!

FARMERS 1.5" HANDLES - NO BELT
165x130' w/ 1 turn
210x130' w/ 1 turn
245x130' w/ 1 turn
295x65' w/ 1 turn
315x65' w/ 1/2 turn

FARMER O2 TANKS 1.25" HANDLES - NO BELT
325x10'
325x10' w/ straps

--Hands were beat up, very tender and sore

STONES - 54"
230 / 260 / 275
320 / 340 / 377 (no)
320 / 340 / 377 (no)
230 / 260 / 275

Wow, it was a hot one today, but it was good to train in the heat. 3 hours outside. The press is slowly finding it's way back to me 300 felt good in my hands and on my chest. Farmers were tough outside w/ the 1.5" handles.

[D.J. Satterfield]

Damn Eric, that is some very impressive farmers training. Those are some good runs with alot of weight. Can't wait to see you in Salina, you've got a title to uphold.

[Eric Hammer]

DJ - thanks for the compliments, even my own training partner won't give those up.

Mon - 4-17-06

Eliptical 10 min

Standing Behind Neck Strict Press
45x20 / 110x10 / 135x8 / 185x5 / 205x5 / 220x5 / 230x3 / 240x2 / 250x3x1
Roman Chair Reverse Hypers
5x10

Floor Press
135x15 / 220x8 / 270x5 / 308x5 / 318x5 / 230x3 / 340x2 / 350x1 / 360x1 / 365x1
DB Shrugs
3x20 @ 100

Tricep Rev. Grip Pushdown 8,6,4

Rope Tri Pushdown 8,6,4
DB Front Raises 3x24 (3 different thumb positions @ 8reps ea)

Supine DB Tri Ext 3x5 @ 65, 75, 85

[BrianKing]

I am just showing you tough love Eric. If I compliment you, you may start to slack off.

[Eric Hammer]

Thurs: 4-20
Workout 1 of 2 today

10 min eliptical

3x15 rev. hypers
3x15 crunch on Roman Chair

Bar Warm Up: x10ea
squat, dead, military, snatch, jerk, GM, upright row, bentover row

Clean Complex: 154, 174, 194, 214, 230, 242, 262
PCL (floor) + PP
HCL (catch high) + PJ
HCL (full catch) + PJ

PCL + PJ
282x2x1
302x1

FRSQ 6x2
242, 262, 282, 308, 323, 340

15 min X-Training
Eliptical
Spinning Bike
Stair Stepper

You might recognize the workout from last issue of Milo (Jesse's article). I thought I might give it a try. The clean complex was pretty awesome. I haven't cleaned in a while because of my elbow but it did not feel a thing this morning. Tonight I will go heavy on 18" deads and PP or PJ and hit some bench and squats.

[Jay O'Neill]

Great lookin workout Hammer! Lookin really strong on those cleans.
Is that 1 rep per weight or how does that break down? Thanks!

[Eric Hammer]

Jay, thanks! the clean complex was 1 rep of each clean and PP or PJ then set the bar down.

[Eric Hammer]

Thurs: 4-20

Workout 2

18" Deads
225x5 / 315x5 / 405x3 / 500x3 / 600x1 / 700x1 / 730x1 / 750x1
Behind Neck Push Jerk
135x5 / 200x5 / 220x3 / 266x3 / 290x1 / 305x1 / 320x1 / 320x1

Complex 5x3reps @ 80sec intervals
Low Incline (30deg)-- 315
Lat Pulldown --stacked
39" Wt. Box Jumps -- 20lbs. vest + me (308)

DB Hammer Curls 3x8


2nd workout was alright, I did some running this afternoon with my rowing team during their workout so I was tired starting this workout, but not bad numbers. I felt I could have done a little better at 18" but oh well. I am taking this weekend off, I have to be a judge at our track and field meet this weekend so I will have no time to train. I hope I don't get impaled with a javelin while I'm marking distances.

[D.J. Satterfield]

I wouldn't worry about the javelin, hell, with the numbers you have been putting up I think the javelin had better stay away from you. You will crush it like a little stick. YAAAHHHH. :M:

[SBaier]

Don't you know that is the oldest track joke... we need you to help at a track meet, we need a javelin catcher!!! :LOL:

[BrianKing]

Don't you know that is the oldest track joke... we need you to help at a track meet, we need a javelin catcher!!! :LOL:

He's gonna catch a shot with his mouth.

[Jay O'Neill]

He's gonna catch a shot with his mouth.

I thought that's Catch a Shot in the mouth... (Jay and Silent Bob...movie line sorry couldn't resist... that was More for Brian)

[BrianKing]

I thought that's Catch a Shot in the mouth... (Jay and Silent Bob...movie line sorry couldn't resist... that was More for Brian)
You know.....I did'nt mean for it to come out that way, but that is pretty damn funny. I had to laugh out loud on this.

[Jay O'Neill]

We definately think too much alike... Good to know I'm not the only one with sick sense of humor.

Sorry to hi-jack your thread Hammer...

[Eric Hammer]

Sunday: 4-23

GPP Workout

20 min Dynamic Stretches & Acceleration Drills

Rev. Hyper 3x15
Roman Chair Sit Ups 3x15

Clean Complex:
PCL + PP / HCL + PJ / HSQCL + PJ
154, 184, 204, 220, 235, 245

Snatch Complex:
MCLSN / HSN / HSN + OH SQ
110, 132, 132

[SBaier]

Are you training events this week? Email me some time this week - I want to talk about KSM.

[Eric Hammer]

Monday: 4-24

10 min eliptical

Bar Warm Up (same as yesturday)

2 min clock the entire workout

Bench Press
45x20 / 135x10 / 225x10 / 275x6 / 300x6 / 325x4 / 340x4 / 350x2 / 360x2 / 370x2 / 380x1 / 390x1 / 400x1 (missed it in the middle) 155x30

Standing Strict Press
155x6 / 185x6 / 195x6 / 205x6x4 (82% of 1RM)

BB Shrugs 225x15 / 315x3x20
Cable Ext 10,8,6,4

[Eric Hammer]

Tues: 4-25

10 min eliptical

Rev. Hypers 3x15

SQCL + PP
154X2 / 204X2 / 220X2 / 240X2 / 260X2 / 280X2 / 308X1
*shoulders were getting pretty sore so I stopped w/ PP

SQCL
318X2 / 328X2 / 286X5X1

Lat Pulldown 3x8
Bentover Rear Lateral Raise 3x10

[Eric Hammer]

Wed: 4-26

20 min X-Training (eliptical / bike / stairmaster)

Complex 1: 2x8r
1 Arm DB Muscle Snatch
1 Arm DB Swings
2 Arm DB Squat Cleans
60 yds shuttle runs

Complex 2: 3x15r
BB Jumping Jacks (30kg)
60 yds shuttle run
BB Drop Squat (30kg)

[Eric Hammer]

Wed:4-27 Workout #1

10 min eliptical

Rev. Hypers 3x10
Crunch on Roman Chair 3x10

Bar Warm Up

Squat Cleans
154x2 / 204x2 / 230x2 / 262x2 / 292x2 / 318x1 / 333x1 / 350x1 / 370xmiss / 370xmiss --- I had a good pull, just could not catch it with my elbows up at the bottom

12" Box Squat
242x3 / 308x3 / 400x3 / 466x2 / 500x2


Going to get a massage & chiro apointment.

[Eric Hammer]

Thurs: 4-27 Workout #2

Behind Neck PP
110x8 / 154x8 / 200x5 / 242x3 / 286x3 / 308x2

Behind Neck PJ
330x2 / 350x2 / 374x0 barely missed it, could not lock it out -- had good explosion off the neck and through the middle ROM just could not control it OH.

Seated OH Lockouts (1/2 ROM) -- 1st time doing these
132x5 / 200x5 / 220x5 / 250x4 / 270x3
DE Conventional Deads
5x1 @ 374

DE Conventional Deads
5x1 @ 374
1 Arm DB Row
5x5ea @ 110 (heaviest DB I have at work)
*no rest went back and forth

DE Sumo Deads
5x1 @ 374

[D.J. Satterfield]

Workouts are looking strong.

[Eric Hammer]

Friday: 4-28

20 min

Dynamic Stretches
Acceleration Drills

Light warm up just to get the joints moving. Events tomorrow.

[BrianKing]

I am gonna get my joint moved tonite. :LOL:

[Eric Hammer]

Sat: 4-29 Events

Log C&P
220x3
240x2
260x2
280x1
300x2x1

Farmers -- regular handles
145x180'
217x180'
287x120' - no belt, felt light when moving

PWR Stair equilivants
260x3
300x3
360x3

Stones -- 54"
230 / 260 / 275 / 320 / 340 / 377
320 / 340 / 390 (PR)

Good workout in terms of getting ready for KSM, next weekend I will be out of town so I won't have another hard event workout until the 13th in Salina. King and I are ready to go!

[Eric Hammer]

Mon: 5-1

5 min eliptical / 5 min bike

Rev. Hyper 2x10

Bar WU

PCL / SQCL
154x3ea / 220x2ea/ 250x1ea / 270x1ea / 290x1ea

BB Standing Military
154x6 / 184x4 / 204x4 / 220x8x3 (88% of 1RM) @ 1:45 clock

12" Box Squat 308x6x3
Rope Tri Pushdowns 10,8,6,4,8,6

Rev. Grip Tri Pushdown 8,6,6

[Eric Hammer]

Saturday: 5-6 On location in Salt Lake City (Olympic Oval)

PCL & PJ / PP
220x2 / 240x2 / 262x2 / 286x2 / 308x1 / 318x1 / 330x1

PSN
154x3 / 174x2 / 200x2 / 220x2x1

Neutral Grip Pullups 4x3
Rope Cable Push downs 3x10

[Scott Tully]

hammer how old is King, Im trying ot finish up the program for the meet.

Thanks,

ST

[BrianKing]

Tully, I am 34 years old.

[Scott Tully]

Tully, I am 34 years old.

Thanks,

It would of helped if I had put it in your journal probably, haha.

ST

[Eric Hammer]

Sun: 5-7 Stopped by S. Baier's house on my way back to Louisville.

WU

Light Snatches

Log C&P
155x2 / 200x2 / 230x1/ 250x1/ 270x1 / 290x1 / 300x1 (ugly balance but I pressed it w/out using legs)

DE Squat
8x2 @ 275 w/ green band

Stones
245 / 270 / 300 / 330 -- all one motion except 330
270 / 300 / 330 / 360 / 385 (lapped)
300 / 330 / 360
Felt very comfortable with the stones.

Great workout considering I was traveling from Salt Lake City to Omaha to Ankeney from 5:30 am that morning. Today I finished my traveling back to Louisville so now I hope I can rest up this week and get ready to travel to Salina.

[Eric Hammer]

Tues: 5-9

Eliptical 5min
Bar WU

Rev. Hypers 2x10

PCL
154x3 / 220x3 / 250x2 / 270x2 / 290x1/ 300x1
*Massage Stick btwn sets on quads & hamy's

BB Squat Jumps
154x3 / 220x3 / 270x3

Back Squat
308x2 / 365x2

Lat Pulldown -- close grip
3x8

Things felt good but not great, I am still a bit tired from traveling so tomorrow will be better b/c I'll get my rest today and train tomorrow w/ snatches and presses and then thursday will be a "get loose" day w/ dynamic stretches and light sled pulls.

[Eric Hammer]

Wed: 5-10

1 Arm DB Muscle Snatch -- Hang Position
50x5ea/ 65x5ea / 80x5ea

1 Arm DB Muscle Snatch -- Floor
100x3ea / 110x3ea

Behind Neck Push Press
132x5 / 182x4 / 202x3

Push Jerk
220x2x2 / 250x2x2

Tri Push Down superset
10,8,6,4

[Eric Hammer]

Sunday: 5-14

After a 8.5 hour drive back I needed to move around a bit so I went to my apartment's fitness center and did 20 min of X-Training to loosen up and then some stretches.

Here is my rundown on My performance at KSM.
1st in SHW
1st in Overall Hvy

Log C&P
300
320
340
365 --nearly missed (Willie gave me a 4th attempt)
I was very pleased with the weights I hit here, a few weeks ago I was questioning my pressing because I was struggling with 300 but I have to say the weights seemed very light once I had the log on my chest. Even 365 did not feel all that bad. 2nd Place here

18" dead
800, it was a last man standing so everyone started with 650 and we went up in 50lbs jumps. I was not comfortable here for some reason. I am not the greatest of pullers, but I thought I would have pulled 850 or 900. Oh well. t3rd or 4th Place

PWR Stairs
300,350,400 in 15.52 sec
I expected to do well at this event because I did well at this event last year. 1st in this event

Farmers
275 - 50' & back in 18.06 sec
I love this event, I do need to work on my turn, if my turn was better I think I would have crossed the line in 16 sec or less. I was at the turn in 6-7 sec. 1st in this event

Stones
245-360 in 19.01 sec
Eric Todd kept saying "gotta have speed" "you gotta go fast" as I was checking the stones prior to my run and I think I did that. Like Travis O. says don't think about the stone just get up to it and squeeze. I wasn't thinking about anyting during the run except to squeeze hard. 360 felt solid and smooth. By far my best run with stones. 1st place.

Overall I was very pleased with my perforamces, it has been a while since my last competition and I cannot tell you how good it feels to compete again. I missed it and saturday I got my "fix." The log really suprised me I never expeced to give Shawn B a run for the record. I am sending in my entry to Coy's meet today.

Thanks to Tully and Darren for another great show. With the large amount of competitors things went very smoothly. It was great to meet new people at the show, I wish you all good luck the rest of the year.

[Eric Hammer]

Tues: 5-15

10 min eliptical / bike

4x10 Rev. Hyper --bw

Bar WU x10ea

Combo 1:
High Pulls & OH Press (in front)
2x5ea @ 110, 154, 184

Combo 2:
Lat Pulldown & Leg Press
3x10ea @ stack, 500lbs

This week I want to move around a bit, but nothing too heavy until saturday. My low back is still flaring up so I will take care of that this week and be ready for my next training cycle.

[Jay O'Neill]

Nice work Eric! Very impressive contest!

p.s. where can i get one of those massage sticks.... (shut up Brian..)

[ChrisRegnery]

Wow! Very well done at your contest! Sounds like you did quite well. Way to go on the power stairs!

-Chris

[BrianKing]

Nice work Eric! Very impressive contest!

p.s. where can i get one of those massage sticks.... (shut up Brian..)
Hey, I won't say anything. I became a victim of the massage stick over the weekend

[Jay O'Neill]

Hey, I won't say anything. I became a victim of the massage stick over the weekend

I'm so sorry Brian.... should i get a rape kit... THAT bastard! How can he do this to you... Did he use a corndog dipped in mayonaise... or is that "code talk" for something more sinister! I know you're hurt, but you need to talk to someone about this. Eric Hammer needs to brought to justice! He can't just go around massage sticking and corn-dogging people at will...!
wait til the stranger finds out....

[benjamin d. moore]

Haha, actually I asked Eric if you were over there using your AARP stick when I saw you using it. LOL> :mag:

[BrianKing]

Corn dogging. OMG. HAHAHAHAH. That's gonna be my new term from now on. "Man I really Corn Dogged that chick last nite."

Ben, I can see Eric is using my AARP stuff on me. Ask him who warms up every Saturday on the Life Fitness back x-tension (AARP) machine.LOL

[Eric Hammer]

Wed: 5-17

10 min bike / eliptical

3x10 rev. hypers

Close Grip Bench Press
135x15
205x15
230x12
280x10
310x8
330x6
350x4
365x2
385x1

GM's
6x6 @ 135 on 1min clock

20 min Cardio on bike, eliptical, stair stepper, treadmill

[Eric Hammer]

Saturday: May 20

Farmers Walk 66' course --1.5" handles
135xdown & back
205xdown & back
280xdown & back
300xdown, turn & half way back

Log C&P
110x10
220x3
270x3
300x3
315x3
330x2

Tire Flip & Drag
900 lbs tire x5 flips / 325 back drag x 100'
900 lbs tire x5 flips / 325 back drag x 100'


Sunday: May 21st

Yoke Walk 75' -- couldn't find our loading pin at the gym so just did yoke
Empty Yoke x 200'
225x200'
420x150' (75' & turn around)
600x2x75'

Stones -- 2 runs of the following
230 to 70" @ 12' away
250 to 66" @ 10' away
275 to 57" @ 8' away
310 to 57" @ 6' away
Just wanted to get a feel for staggered stones and the increased height and there is a big difference.

Back Sled Drag 270 lbs x 10 reps of 54'

Good workout for the first week of my next training cycle.

[D.J. Satterfield]

Great looking workout man, that was alot of volume.

[Ben Booker]

Great job hammer. That looks like an awesome job.

[SBaier]

Looks good. Glad to see stones on Saturday. Did you train today?

[Eric Hammer]

Shawn, did you look at my post very close? I posted both saturday and sunday's workout on one post. But thanks for noticing :B:

I felt good sunday after having a pretty good workout on saturday so I think we will stick with this format. The stones sucked with the staggered distances away from the platform. Goning to have to think of my technique on this event.

[SBaier]

I missed the Sunday, May 21st in the middle there. I just read the important stuff - lift, weight, sets and reps/distance/time! ha ha

[Eric Hammer]

Shawn, everything is important on my posts. . . damn it :LOL:

[Eric Hammer]

Tues: 5-23

10 min bike
Bar Warm Up
3x10 kneeling cable crunch

Behind Neck Push Press
132x10 / 220x5 / 270x5 / 300x5
Really easy presses w/ very little leg drive

Conv. Deads -- No belt(lost my belt) or suit(I have it ordered)
220x10 / 350x5 / 420x5 / 500x5
Really easy all reps felt smooth throughout ROM

CG Bench Press
132x10 / 220x10 / 286x8 / 306x6 / 340x4 / 370x2

GM's
3x8 @ 220

Tri Push Down
3x10

Volume and Load are on the light/moderate side this week. I have my training plan on paper and so I will build back up with volume and load over the next 3 weeks.

[D.J. Satterfield]

Nice looking workout, those deads look real strong.