Houzi Training Log

[houzi]

30, M, 6ft 2, 110kg BW

Ive been lifting for the past 6 years or so, but with a real focus on barbell/powerlifting the past 3 years. Ive ran a few different programs, 531, Texas Method, Some homebrewed 531 stuff, TSA Intermediate, and then the past year and a half has been my own programming.

Best lifts: 220kg Squat, 150kg Bench Press, 240kg Deadlift*

I generally train 4 days a week. Ive been running Full body splits for a long time but recently switched back to Lower Upper to try and break a deadlift plateau.

[houzi]

Deadlift:
220kg x1
230kg x1
240kg x1 <---PR!!

Front Squat:
70kg x8
70kg x8
70kg x8

Cable Rows: 63kg 3x10
Back Extensions: BW+10kg 3x10


* new training log, new PR! Im sort of between programs this week, while I consider which direction i want to take my training. Slept real badly yesterday but still felt like pulling some Deadlift singles. 220kg moved faster than it ever has, at which point I knew that I could break my old PR of 230kg. 230kg went up, rested for 5mins, then took 240kg. Moved pretty damn well but slowed at my knees a bit. Sandbagged Front Squats but didnt care!

[houzi]

Slingshot Bench Press:
140kg x5 --- +5kg PR
150kg x1
157.5kg x1
165kg x1 --- +2.5kg PR

DB Shoulder Press: 20kg 3x15
Pull Ups: BW x40 total reps
Tricep/Bicep lotsxpump


Still messing around in the gym having fun before I start a new program next week. Only planned on hitting a top set of 5, but it flew so figured why not go for a 1RM.

Still undecided as to what im running next week. Leaning towards Nuckols 28 Programs or bastardizing a BBM template to fit a Lower Upper split.

[Wilhelm]

Welcome, @houzi

[houzi]

The plan for next week will be to run some of Nuckols 28 Programs, with a few changes to suit me
Day 1. Squat, SLDL, Acc
Day 2. Bench Press, Close Grip Bench Press, Acc
Off
Day 3. Deadlift, Front Squat, Acc
Day 4. Slingshot Bench, 3sec Pause Bench, Acc
Off
Off

2x Int. Squat - I havent adjusted anything on this program, however I wont be doing the 1RM session for Front Squat. Conveniently, the Front Squat 3RM week lines up on the week that DL takes a slight deload, so I can hopefully push it that week.

2x Adv. Bench - Day 1s Dips got switched out for CGBP. Day 2s CGBP got switched out for Slingshot Bench, and Push Ups switched to 3sec Pause Bench Press. I moved one of the sets from Slingshot Bench to 3sec Pause Bench.

1x Int. Deadlift - Havent changed anything on this day. Added SLDL onto Day 1 to hammer away at my hamstrings.

Ive made a nice little spreadsheet for me to use which ill upload later this week if anyones interested.

[houzi]

Squat:
175kg x5
175kg x5
175kg x5
175kg x5
175kg x5

SLDL:
130kg x10
130kg x10
130kg x10

Hamstring Curls: 36kg 3x10
T-Bar Rows: 35kg 3x15


Squats felt ok, and got a little +2.5kg PR on my SLDL 10RM.

[houzi]

Bench Press:
120kg x5
120kg x5
120kg x5
120kg x5
127.5kg x3
127.5kg x3

Close Grip Bench Press:
107.5kg x10 - PR
107.5kg x8
107.5kg x8
107.5kg x8

DB Shoulder Press: 20kg 3x10
Tricep Pushdowns: 63kg 3x10
Facepulls: 31kg 3x20


Nice little +2.5kg to my CGBP 10RM. Ive realised that on this program, im going to be hitting small 2.5kg or 5kg rep PRs on all secondary lifts every training session. On the fourth week this should hopefully translate to some Primary Lift 1RM PRs.

[houzi]

Deadlift:
190kg x5
190kg x5
190kg x5
190kg x5
142.5kg x3
142.5kg x3
142.5kg x3
142.5kg x3
142.5kg x3
142.5kg x3

Front Squat:
105kg x8 --- +7.5kg PR
105kg x5
105kg x5
105kg x5

Cable Rows: 67kg 3x10
Back Extensions: BW 3x10

This was a pretty tiring workout, the main deadlift sets felt heavy but ok, the EMOM sets after werent fun. Front Squats kicked my ass too, im realising that I squat way too deep with these, which means my form starts to collapse.

[houzi]

Slingshot Bench Press:
127.5kg x8 ––– +2.5kg PR
127.5kg x6
127.5kg x6

3sec Pause Bench Press:
105kg x10 – PR
105kg x8
105kg x7

Pull Ups: BW x40 total reps
Tricep Pushdowns: 45kg x35 x30
Cable Curls: 22kg x31 x29


Good Upper body session. Slingshot Bench felt very easy. The 3s Pause Bench AMRAPS were humbling. Got a great pump after the barbell stuff though.

[houzi]

Squat:
185kg x3
185kg x3
185kg x3
185kg x3

SLDL:
140kg x8
140kg x8
140kg x8

Hamstring Curls: 40kg 3x10
T-Bar Rows: 35kg 3x15

[houzi]

Bench Press:
120kg x5
120kg x5
127.5kg x3
127.5kg x3
127.5kg x3
127.5kg x3

Close Grip Bench Press:
112.5kg x8 +2.5kg PR
112.5kg x6
112.5kg x6
112.5kg x6

DB Shoulder Press: 20kg 3x10
Tricep Pushdowns: 67kg 3x10
Facepulls: 31kg 3x20



Bench Press is feeling pretty solid, form feels locked in. New CGBP 8RM felt easy.

[houzi]

Deadlift:
215kg x1
215kg x1
202.5kg x3
202.5kg x3
202.5kg x3
155kg x3
155kg x3
155kg x3
155kg x3
155kg x3
155kg x3

Front Squat:
110kg x5 --- +2.5kg PR
110kg x3
110kg x3
110kg x3

Cable Rows: 67kg 3x10
Back Extensions: BW 3x10



All heavy DL sets felt strong. I adjusted the EMOM deadlift sets slightly. I took a full minute rest between sets, rather than trying to power through all the sets in 6 minutes like last week. Got a small Front Squat 5RM PR too.

[houzi]

Slingshot Bench Press:
140kg x6 --- PR
140kg x4
140kg x4
140kg x4

3sec Pause Bench Press:
105kg x10
105kg x8
105kg x8
105kg x6

Pull Ups: BW x40 total reps
Tricep Pushdowns: 45kg 3xAMRAP
Bicep Curls: 22kg 3xAMRAP


Considering I hit 140kg for a 5RM two weeks ago, Im very happy to hit 140kg for a 6RM today!

[houzi]

Squat:
180kg x3
190kg x2
200kg x1
200kg x1
200kg x1

SLDL:
150kg x6
150kg x6
150kg x6

Hamstring Curls: 40kg 3x10
T-bar Rows: 35kg 3x15


Great day of Squats. I was only meant to do three singles, so did a little more volume on the warm up sets.

[houzi]

Bench Press:
127.5kg x3
127.5kg x3
127.5kg x3
135kg x1
135kg x1
135kg x1

Close Grip Bench Press:
117.5kg x6 -- +2.5kg PR
117.5kg x4
117.5kg x4
117.5kg x4

DB Shoulder Press: 25kg 3x10
Tricep Pushdowns: 67kg 3x10
Facepulls: 31kg 3x20

[houzi]

Front Squat:
120kg x3
130kg x2 (Fail on 3rd rep)
120kg x1
120kg x1
120kg x1

Deadlift:
167.5kg x3
167.5kg x3
167.5kg x3
167.5kg x3
167.5kg x3
167.5kg x3

Cable Rows: 72kg 3x10
Back Extensions: BW 3x10


Bit of a crappy day. I got a bit overzealous on the Front Squats so bumped up to 130kg rather than the planned 125kg. Got the first two reps, so its still a 2RM, but the third slipped off my shoulder since i tipped too far forward. Next cycle my secondary squat will be High Bar.

[houzi]

Slingshot Bench Press:
150kg x4 --- +7.5kg PR
150kg x2
150kg x2
150kg x2
150kg x2

3sec Pause Bench Press:
105kg x10
105kg x7
105kg x6
105kg x6
105kg x6

Pull Ups: BW x40 total reps
Tricep Pushdowns: 45kg 4xAMRAP
Bicep Curls: 22kg 4xAMRAP


Awesome training session, and a very solid 4RM for Slingshot Bench. This gives me some redemption from yesterdays Front Squat fail.

[houzi]

Squat:
202.5kg x1
212.5kg x1
222.5kg x1 --- PR!!!

T-Bar Rows: 40kg 2x15



Well, awesome squat day! This is week 4 of the 28 programs so im going for 1RMs. This is a big milestone PR, first time going over 5 plates on squat. Was a hell of a grind about halfway up, but I got it. Plus i like all the 2's.

[houzi]

Bench Press:
105kg x3
105kg x3
105kg x3
105kg x3
105kg x3

Close Grip Bench Press:
117.5kg x3
117.5kg x3
117.5kg x3

Incline Press:
60kg x10
70kg x10

Facepulls: 30kg 2x20

[houzi]

Deadlift:
200kg x1
215kg x1
225kg x1
235kg xFail

DB Seal Rows: 32kg 3x10
Back Extensions: BW 2xAMRAP


Well that sucked. Lifting in a new gym, so different bar and plates. 200kg was easy, but all sets after that felt crap. 235kg barely broke the floor.