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Ham’s Training Log

posted on May 1, 2020

During this unprecedented time, we’ve all had to find new ways to train. As CeJ would say, “get bumpy.” I’m lucky that, over the years, I’ve accumulated a collection of random weights and a few bars. While it’s nice to have some of these cool things, I still don’t have a squat rack! Lacking a squat rack made me think about how I can train during this time outside of the gym.


Here are some things I’m doing to keep my training moving forward:

  • I have set a schedule and seven days a week I stick to that schedule. I still wake up at 5:15 am, and without boring you with the details of my life, I am busy until about 6 pm.
  • I broke down my weaknesses to decide how I would train.
  • I was realistic with this list, as I don’t have all the fun things that we have at UF.
  • I set a plan.
  • I have been sticking to that plan.


This is where my training began. Now here is what I have to work with:

  • A fat bar
  • A power bar
  • Random bumper plates of differing sizes
  • A few random bands
  • A few kettlebells


Knowing these factors, here is what I put together. I stole ideas from the greasing the groove theory. If you want to know more about this, I wrote an article a few years ago about this theory. Click on this paragraph for the link. The idea is I will do the same lifts at pretty much the same weight daily. 


  • Snatch 3 X 3 (always superset with some sort of a jump); weight 135 lbs
  • Clean 3 X 3 (superset with a sprint); weight 185-205 lbs
  • Deadlift 3 X 3 (superset with an ab exercise); 335 lbs…or as I call it, all my plates
  • Floor Press 3 X 20; weight 135 lbs


Finish with kettlebell walk variations. I do overhead, waiter walks, overhead bottom up, farmer walks, or whatever else I think of. I just walk up and down the street.


I know this is probably too many Olympic lifts for most of our members, but I believe a good coach must understand movement, not just lifts. So take some time and work on your weaknesses. These could be mental or physical. Let’s just all be stronger together.







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