Joe's comeback log

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Joe's workout log

Post  Joe Hummel on Sat Aug 17, 2013 12:09 pm

Saturday 8/17/13

Squat: Zercher squat Bar x5, 135x5, 185x5. Squat 225x2, 275x2, 320x2x6sets. Safety bar squat 225x6 too heavy, 185x10x2sets. I find these hard to do after regular squat. Olympic squat 135 x50…ha! Started cramping after 20 and stopped. I'm a light weight wuss. Golfed 18 holes after work yesterday, I'll use that as an excuse.

Bench: Pull ups super set with bench warm ups 9x3sets. Bar x10, 135x5, 155x5. Ram 185x5, 205x5, 225x5. Benched solo today.
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Joe's workout log

Post  Joe Hummel on Wed Aug 21, 2013 6:51 pm

Tuesday 8/20/13

Dead lift: Zercher squats Bar x5, 135x5. Dead 225x3, 273x3, 335x3x5sets. 4" block pulls with straps and snatch grip 275x15, 225x15. Reverse hyper 10x3sets. Leg curl 10x3sets.

Wednesday 8/21/13

Bench: 1 board Bar x5, 135x5, 185x5, 195x3, 210x2, 220x1, 230x1, 245x1. Close grip 195x3x3sets. Lat pulldown 120x15x3sets. Tri pushdowns green band 25x3sets. Seated DB military 30x10x3sets. Barbell shrugs 195x10x3sets.

I used the self spotter for the first time and it worked great. Check out my facebook page if you want to see how it works.
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Joe's workout log

Post  Joe Hummel on Sat Aug 24, 2013 12:49 pm

Saturday 8/24/13

Squat: Zercher squat Bar x5, 135x5, 185x5. Squat 225x2, 280x2x8sets. Reverse bamd/Purple 300x2x2sets. Leg press 180x20, 200x20, 220x20.

Bench: Pull ups super set with bench warm ups 9x3sets. Bar x10, 135x5, 155x5, 185x5. Ram 225x5. Super Katana AS44 240x5, 250x5, 260x4.
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Joe's workout log

Post  Joe Hummel on Wed Aug 28, 2013 6:49 pm

Tuesday 8/27/13

Dead lift: Zercher squat Bar x5, 135x5. Dead 225x2, Mini's doubled 1 minute rest between sets 275x1x8sets. 4" block pull snatch grip 315x8x2sets. Pause dead 170x6x3sets. Shrugs 135x15, 155x15.. Pull downs 10x3sets. Reverse hypers 10x3sets.

Wednesday 8/28/13

Dead lift: Bar x10, 135x5, 185x5, 225x1x5sets 1 minute rest. Seated barbell military 60x12, 65x12x2sets. Super set: Mini band pull aparts 15x4sets. Purple band pull downs 20x4sets. Purple band tri push downs 25x4sets.
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Joe's workout log

Post  Joe Hummel on Sat Aug 31, 2013 5:34 pm

Saturday 8/31/13

Squat: Zercher squat Bar x5, 135x5, 185x5. Squat 225x2, 275x2, 315x1, 335x1, 360x1. Leg curls 10x3sets.

Bench: Pull ups super set with bench warmups 10, 10, 9. Bar x10, 135x5, 155x5, 185x5, 225x2. Ram 225x6x3sets.

Golf 18 holes after workout. I took so many swings I'm gonna call it a rep day.
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Joe's workout log

Post  Joe Hummel on Wed Sep 04, 2013 6:29 pm

Tuesday 9/3/13

Dead lift: Zercher squat Bar x5, 135x5. Dead 1" block 225x1, 275x1, 315x1, 365x1, 405x1, 420x1. Sumo 8x(335x1). Shrugs 135x15, 155x15, 175x15. Sumo was tough with 1min to 90sec rest.

Wednesday 9/4/13

Bench: Floor press Bar x10, 135x5, 205x5x3sets, 195x5x2sets. DB incline 40x15x3sets Band press downs 25x4sets.
Paused the floor press and had to drop the weight on the 4th and 5th sets.

8 weeks until the World Meet. I have to make a decision soon with the Sept 20 deadline getting close.
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Joe's workout log

Post  Joe Hummel on Sat Sep 07, 2013 4:12 pm

Saturday 9/7/13

Squat: Zercher squat Bar x5, 135x5, 185x5. Squat 225x3, 275x3, 320x3x6sets. SSB 190x10x3sets. Olympic squats 135x20. Leg curls 65x10, 80x10x2sets. Tough workout but finished except for the Olympic squat. Hip started locking up so I stopped at 20.

Benched: Pull ups super set with bench warm ups 8x3sets. Bar x10, 135x5, 155x5, 185x5. Ram 225x6, 245x3. All sets paused.
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Post  Joe Hummel on Wed Sep 11, 2013 5:45 pm

Tuesday 9/10/13

Dead lift: Zercher squat Bar x5, 135x5. Dead 225x3, 275x3, 315x3, 345x3x3sets. 4" block 365x3x3sets. Reverse hypers 10x3sets. Leg curls 10x3sets.

Wednesday 9/11/13

Bench: Floor press: Bar x10, 135x5, 155x1, 185x1, 205x1, 225x1, 235x1. Bench 180x9,8. Pull downs 12x3sets. Band press downs 25x4sets. DB shrugs 15x3sets.
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Joe's workout log

Post  Joe Hummel on Sat Sep 14, 2013 11:53 am

Saturday 9/14/13

Zercher squat Bar x5, 135x5, 185x5. Squat 225x3, 275x3, 315x3, 340x3x3sets. Reverse band 380x2. Squatted with briefs trying to get used to gear for the meet. Leg press 180x15x2sets, 270x15, 360x15. Pull ups super set with bench sets 3,4,5,6,7,8. Bar x10, 135x5, 155x5, 185x5. Ram 225x6x2sets.
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Joe's workout log

Post  Joe Hummel on Wed Sep 18, 2013 6:38 pm

Tuesday 9/17/13

Dead lift: Zercher squat Bar x5, 135x5. Dead lift 225x5, 280x5, 325x5, 370x5. Mini's doubled 260x1x10sets 1 minute rest. 4" block pull snatch grip 225x20. Shrugs 135x12, 155x12x2sets. Band pulldowns 15x4sets. Started with 5-3-1 and added the Cube. I'm gonna call it my cluster fuck cycle for Worlds. Knock on wood but my back feels good.

Wednesday 9/18/13

Bench: Incline bench: Bar x10, 135x5, 155x5, 165x3, 175x3, 185x3. DB incline: 30x20x2sets. Close grip bench: 165x9, 155x9, 145x10. Band fly's 15x3sets. Band press downs 25x4sets. With only 6 weeks left I have to get in the shirt.
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Joe's workout log

Post  Joe Hummel on Sat Sep 21, 2013 12:41 pm

Saturday 9/21/13

Zercher squat: Bar x5, 135x5, 185x5. Squat: Super Katana straps down 225x2, 275x2, 315x2. Straps up, belt and wraps 360x2, 385x2, 360x4. Leg curl 80x10x3sets.

Pull ups super set with bench warm ups 3,4,5,6. Bench: Bar x10, 135x5, 165x5, 200x5. Ram 225x5. Super Katana Extreme 225x5, 250x5, 280x5, 295x1.
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Joe's workout log

Post  Joe Hummel on Wed Sep 25, 2013 8:27 pm

Tuesday 9/24/13

Zercher squat: Bar x10, 135x5. Dead lift: 225x3, 305x3, 350x3, 390x3. 4" block pull 405x1, 415x1. Sumo stiff leg: 225x6x2sets. DB Rows: 85x10x3sets. DB Shrugs 55x20x2sets.

Wednesday 9/25/13

Floor press: Bar x10, 135x5, 180x5x5sets. Incline DB: 40x15, 55x12, 55x15. Band pressdown: 25x4sets. Band fly: 15x3sets. Standing DB Military: 30x10, 20x10x2sets.
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Post  Joe Hummel on Sat Sep 28, 2013 12:41 pm

Saturday 9/28/13

Zercher squat: Bar x5, 135x5, 185x5. Squat: Super Katana straps down 225x3, 275x3, Straps up, belt and wraps 340x3x5sets. SSB 135x8x3sets.

Bench: Pull ups super set with bench warm ups 5,6,7. Bar x10, 135x5, 155x5, 185x5. Ram 225x5. Super Katana Extreme 230x3, 265x3, 300x3, 315x1 with commands.



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Joe workout log

Post  Joe Hummel on Wed Oct 02, 2013 8:08 pm

Tuesday 10/1/13

Zercher squats: Bar x5, 135x5. Dead lift: 225x3, 275x3, add belt 325x5, 370x3, 405x1. Katana Velocity 405x1,2,1. 2" block snatch grip 280x5. Ran out of gas. Disappointed with only getting 405x1. Put the suit on for practice and it didn't help much. Only 3 more workouts before the meet to get better.

Wednesday 10/2/13

2 Board: Bar x10, 135x5, 185x5, 205x5, 225x3, 245x2. 3 Board Close Grip: 205x7,6,7. Pull downs: 15x3sets. Tri Press downs: 15x4sets. DB Military: 20x10, 30x10x2sets. Barbell Shrugs: 200x10x4sets.
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Post  Joe Hummel on Sat Oct 05, 2013 12:51 pm

Saturday 10/5/13

Zercher squat: Bar x5, 135x5. Squat: Super Katana straps down 225x2, 275x2, 315x2. Straps up, belt and wraps 360x2x5sets. Reverse band 405x2.

Pull ups super set with bench warm ups 5x3sets. Bar x10, 135x5, 155x5, 185x5. Ram 225x5. Super Katana Extreme 250x5, 280x3, 315x1, 275x3.
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Post  Joe Hummel on Wed Oct 09, 2013 6:58 pm

Tuesday 10/8/13

Zercher squats: Bar x5, 135x5. Dead: Hook grip 185x5, 225x5, 265x5. Mini's doubles with Velocity suit: 265x1x8sets 30 second rest. 2" block pull, snatch grip: 225x20. The block pull was a hard set, pretty winded afterward. Reverse hyper 10x3sets. Shrugs: 135x15x3sets.

Wednesday 10/9/13

Bench: Bar x10, 135x5, 155x5, 185x5, 225x2, 230x2. Military 65x10, 75x10x2sets. Band pulldowns 15x4sets. Band pressdowns 25x4sets. Lateral raise 5x100. Not my best going into this meet. I hope to turn it around these next couple of weeks.
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Joe's workout log

Post  Joe Hummel on Sat Oct 12, 2013 12:51 pm

Saturday 10/12/13

Zercher squat: Bar x5, 135x5. Squat: Super Katana straps down 225x3, 275x3, add belt 315x1, straps up, wraps 360x1, 390x1, 395x1, reverse bands 430x1. Suit off 225x10. Good depth, Cameron deep! Now I will have to prove it.

Pull ups super set with bench warm ups 5x3sets. Bar x10, 135x5, 155x5, 185x5. Ram 225x5. Super Katana Extreme 250x5x4sets.
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