CSD StrongDad Program Dec. 20: This Week Is Finally Over, Now Lets Go Lift Something Heavy

Looks like Terry Crews is a Hammer Strength fan as well. Crews definitely makes my list of Bros I'd like to train with one day.
Looks like Terry Crews is a Hammer Strength Hi-Row  fan as well. Crews definitely makes my list of Bros I’d like to train with one day

…and I’m glad about it!

After a hectic week in the office, my sleep hasn’t been the best and I thought about skipping today. However, what a way to celebrate the week being over than hitting the gym?

“My” power rack was taken when I arrived as the gym was rather busy. Therefore, I started with the Hammer Hi-Row. Does the strength gained with heavy deadlifts cross-over to other exercises? Well, in every “test”, it certainly seems that way. I had not performed the Hi-Row in quite a while and I blew away my past 1RM.

After that, the dude in the power rack left, so I left high-tailed it on over and grabbed it before someone else did. I was nice and left it after Rack Dead’s because I know another guy wanted to come on over and use it. Therefore, I finished with Smith Machine shoulder presses instead of Military Presses.

So needless-to-say, with hi-rows and rack deads, my lats will be talkin’ to me when I get out of bed tomorrow!

latpulldown_latshot

Weight: 221

Sleep: Shallow 7hrs.

90% Day

Fri, Dec 20, 2013
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack Deadlifts

1RM: 575

12/4/13: 635

Ttl Weight: 8,320

Ttl Reps: 24

Avg Weight: 346.7

1 225 × 5 90 35% 13.5%
2 275 × 5 90 43% 16.5%
3 315 × 5 90 50% 18.9%
4 365 × 3 90 57% 13.2%
5 405 × 1 90 64% 4.9%
6 495 × 1 90 78% 5.9%
7 525 × 1 90 83% 6.3%
8 575 × 1 90 91% 6.9%
9 575 × 1 90 91% 6.9%
10 575 × 1 90 91% 6.9%

2 Hammer Lat Pulldown

1RM: 225

Ttl Weight: 2,985

Ttl Reps: 29

Avg Weight: 102.9

1 45 × 10 60 20% 15.1%
2 90 × 5 60 40% 15.1%
3 115 × 5 60 51% 19.3%
4 135 × 3 60 60% 13.6%
5 165 × 3 60 73% 16.6%
6 180 × 1 60 80% 6.0%
7 205 × 1 60 91% 6.9%
8 225 × 1 60 100% 7.5%

3 Shoulder Press (Smith Machine)

1RM: 164.6

Ttl Weight: 1,510

Ttl Reps: 12

Avg Weight: 125.8

1 90 × 5 60 55% 29.8%
2 140 × 3 60 85% 27.8%
3 160 × 1 60 97% 10.6%
4 160 × 1 60 97% 10.6%
5 160 × 2 60 97% 21.2%

12/20/13 – All exercises (lb)

Total weight 12815 lb
Lats 11305 lb
Lower Back 8320 lb
Front Delts 1510 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs), Posterior Deltoids (Rear Delts)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

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