HIThoppers Training Journal
Moderator: Chebass88
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- Registered User
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- Joined: Thu Sep 12, 2019 4:20 am
HIThoppers Training Journal
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
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
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- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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.
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.
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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
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
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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
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
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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.
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
- Little Musk Ox
- Posts: 9728
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: HIThoppers Training Journal
Welcome to the site, @HIThopper \o/
Good to have you here.
Good to have you here.
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- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
- acciosnacks
- Registered User
- Posts: 105
- Joined: Sun Apr 07, 2019 3:47 pm
- Age: 34
Re: HIThoppers Training Journal
Hi and welcome!
When you say "quads widowmaker" are you referring to a ssb? Because if so...accurate
When you say "quads widowmaker" are you referring to a ssb? Because if so...accurate
- BenM
- Registered User
- Posts: 3850
- Joined: Sun Sep 17, 2017 7:18 pm
- Age: 47
Re: HIThoppers Training Journal
Welcome mate, good have yet another Aussie here.
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- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
Yeah SSB so accurate! LOLacciosnacks wrote: ↑Thu Sep 12, 2019 11:41 am Hi and welcome!
When you say "quads widowmaker" are you referring to a ssb? Because if so...accurate
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- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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.
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.
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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.
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.
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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!
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!
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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
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
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- Registered User
- Posts: 589
- Joined: Sat Jun 09, 2018 7:25 am
- Location: Germany
- Age: 38
Re: HIThoppers Training Journal
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!
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- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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
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
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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.
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.
-
- Registered User
- Posts: 34
- Joined: Thu Sep 12, 2019 4:20 am
Re: HIThoppers Training Journal
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.
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.