HIThoppers Training Journal

[HIThopper]

Hi Guys/Gals

Quick intro
Live in Australia
39 years Old
5'10
70kg (155lbs)

I have spent the last year dieting down (to around 10% BF) as work was playing hell with my ability to train for the previous 2.5 years, new job, huge promotion wah wah wah, so I figured I might as well get lean and be weak as opposed to fat and weak.

Best all time 1rms belt only @ 90kg (ish)
Squat 182.5kg 401lbs
Bench 127.5kg 280lbs
Deadlift (sumo) 237kg 520lbs

Current 1rms at 70kg BW
Squat 150kg
Bench LOL who knows havent benched in a year?
Deadlift 190kg

All lifts were done during low calorie phase, confident I can blow those away (except bench, man I hate the bench press) now that the cals are coming back and I can train with regularity now.

I am a high frequency guy, that squat went up fast when I upped my frequency to daily volume and added 2 a days on Saturday and Sunday, so expect to see the volume/frequency increase as needed!
Deadlift seems to respond best to 1 dy per week for volume.

Currently just getting back into regular training so Im doing the following, focus is upper hypertrophy and squat/pull strength, Ill wave up the volume as I need to
2 days on 1 off

day 1

Squat Variation for 30-75 reps in the 60-80% zone
Quads widowmaker
Back 2 exercises Rest Pause
Arms 2 exercises Rest Pause
Abs

Day 2

SSB Squat for sets for 3x5+
Deadlift 5x2 last set AMRAP
Chest 2 exercises Rest Pause
Shoulders 1 exercise Rest Pause
Abs
Day Off and repeat

[HIThopper]

8/9/19

1.5 Squat + Grey Band and 6 Chains
6x5 (I forget the weights Now)

V Grip Chins
BW x 12+6+6 RP
Rack Chin 1.5 reps BW x 10+6+6
Arms Curls and Skullcrushers x 5 sets each
Leg Raises Paused 4x6

1.5 reps are done by lowering the weight, blasting up to 1/2 way, lowering again and completing the rep. TUT is huge and I have found it great for hypertrophy in the past. Try it on squats your legs will hate you.

[HIThopper]

9/9/19

SSB Squat
2x5 90kg
1x8 90kg

SSB Split Squat
Warmups x many
1x15 50kg

Incline Bench
1x13+6+5 RP 55kg

Decline DB 1.5 Press
3x8

Seated Press
1x12+6+5 RP

Wheel Of Death Paused (on Knees)
5x6

Weights are all light right now, plan to milk the gains on lower volume as Im almost a newb again , good workout though

[HIThopper]

11/9/19

1.5 Squat + Purple Band & 6 Chains
30 reps in 5s Up to 2x3 Heavy

Rack Pull
1x15 110kg

1.5 Chins
3xF

Tbar Row
2x12 55kg

Arms x 5 sets

Leg Raises Paused 4x8

So hard not to keep adding weight to squats, patience kid, do the volume and unleash it on the straight bar with no bands/chains!!

Good workout

[HIThopper]

12/9/19

SSB Squat
2x5 82.5kg
1x15 82.5kg

Platz Squat
1x20 60kg

Bench Press (BB style)

1x13+6+5 55kg

Decline DB Press
2x8

Side and Bent Laterals
4 sets

Leg Raises Paused
5x7

Solid workout, ran out of breath on squats, its light but sets of 15, yikes not used to that.

[Wilhelm]

Welcome to the site, @HIThopper \o/

Good to have you here.

[HIThopper]

Welcome to the site, @HIThopper \o/

Good to have you here.

Thank you sir!

[acciosnacks]

Hi and welcome!

When you say "quads widowmaker" are you referring to a ssb? Because if so...accurate

[BenM]

Welcome mate, good have yet another Aussie here.

[HIThopper]

Hi and welcome!

When you say "quads widowmaker" are you referring to a ssb? Because if so...accurate

Yeah SSB so accurate! LOL

[HIThopper]

Welcome mate, good have yet another Aussie here.

Cheers Ben!

[HIThopper]

14/9/19

1.5 Squat + 2 Bands
30 Reps between 60-80%

V Grip Chins
BW x 9+6+rack 7

Arms 6 Sets

WOD Paused
4x7

Great Workout, squats felt perfect, lots of band tension.
BB stuff was good too, feeling good.

[HIThopper]

15/9/19

SSB Squat
1x5,12,5 90kg

SSB Split Squat

Up To 1x20 52.5kg

Incline Bench

1x13+6+5 52.5kg

1.5 Decline DB Bench

1x11+5+4

Leg Raise Paused
4x8

Still light weights,felt good and blew me up nicely, starting to fill out slowly with the bump in cals too. Overall solid day.

[HIThopper]

16/9/19

Squat + Grey Band & 6 Chains

5x5 and 2x3 at 60-80%

Sumo Deadlift
4x2 130kg
1x11 130kg

1.5 Chins
BW x 8+4+Rack 7+5

Tbar Rows
3x12

Arms 5 sets each

WOD Paused

5x7

Moved this workout a day forward due to scheduling conflict, low cal day today and I was nice n dry today. Solid day though, repping deadlifts is disgusting too!

[HIThopper]

18/9/19

SSB Squat
3x3,9,3 97.5kg

BB Bench BB Style

1x8+6+5 60kg

1.5 Incline DB Press
3 sets

Side and Bent Laterals
5 sets

Leg Raise Paused

5x8

[DrHades]

Sweet SSB.. My dream though is a Belt Squat. Not a home-made suck-ass belt squat, but a real nice one. Keep at it!

[HIThopper]

Sweet SSB.. My dream though is a Belt Squat. Not a home-made suck-ass belt squat, but a real nice one. Keep at it!

Mine too mate!! Cheers

[HIThopper]

22/9/19

I've missed logging a few workouts, been lifting but I'm way too ;lazy to check my log and type it out!

Recomp is going well, bodyweight is down an average of a measly 400grams but my waist has dropped nearly a 1/2/inch, def looking lean and dry.

SSB Squat
2x5 85kg
1x20 85kg

SSB Split Squat

1x20 57.5kg

Incline Bench

1x 12+6+5 RP

Decline 1.5 DB Bench

1x 8+6+5

Seated Shoulder Press

1x10+6+5

Side Laterals

3 sets

Leg Raise Paused

5x8

Those 20 rep squats were interesting LOL

[HIThopper]

23/9/19

Squat + 2 Bands

36 reps between 60-80%

Sumo Deadlift
4x2 140kg
1x8 140kg

Chins
1x13+5

Arms
6-10 sets

WOD Paused

5x8

Pulls were not a max effort, I shoulda repped more, just didnt have it today, let myself down. Squat is feeling great.

[HIThopper]

24/9/19

1.5 Squat + Grey Band & 6 Chains

36 reps between 60-80%

BB Bench

1x9+5+5 RP

1.5 DB Press
1x9+5+4 RP

Lateral Complex
1 Giant Set

Ham Curls
3x7 BW

Leg Raise Paused

4x9

These are the ham curls, great little finisher thats tougher than it looks.