HustlingHat93's training log

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HustlingHat93
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HustlingHat93's training log

#1

Post by HustlingHat93 » Sun Apr 11, 2021 9:00 pm

Welcome to my training log!

With gym's re-opening again tomorrow (in the UK) after months of no training I thought it would be best to use the internet for good and create an online log to keep myself accountable and also get office when I stall and need input.

I have been lifting weights on and off for the past 10 years but honestly must of that time has been a complete waste... Time spent eating LOW LOW calories to stay at a certain weight (I use to be an amature boxer with same day weigh ins), high volume workouts and just spinning my wheels.

Currently I am training MMA ( Love It!) and strength/ performance gains are my main goal (as opposed to focusing on mass gain) but I have a much better relationship with food and now I am actively looking to gain weight.

Also worth adding over the last couple of months during lockdown due to lack of equipment I have focused A LOT on cardio (sprints, long runs), bodyweight circuits etc with a goal of having my base cardio sorted and once gyms re-open I can focus on gaining strength and technical work without worrying about this.


Basic info about me:

Age: 28
Weight: 123lb as of this morning ( I did say I focused a lot on cardio!)
Deadlift before lockdown: 150kg/330lb
Squat before lockdown: 130kg/ 286lb
Bench before lockdown: 80kg/ 176lb

The Plan:
I will be running Juggernaut method by Chad Wesley Smith as I feel a programme designed to go with an athletes sport training would be best suited to fit in with my MMA training, I enjoyed running it before lockdown and also the progression scheme will let me progress at a good rate once I get into the grove again. Will be using roughly 85% of my last max for the programme and main accessory work will be using 5/3/1 % (except no Max rep at last set)

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Wilhelm
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Re: HustlingHat93's training log

#2

Post by Wilhelm » Sun Apr 11, 2021 9:08 pm

Welcome, @HustlingHat93!

Nice to have you here.
Nice lifts for purposely trying to stay skinny!

Thank you for adding your log to the site. : )

HustlingHat93
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Re: HustlingHat93's training log

#3

Post by HustlingHat93 » Mon Apr 12, 2021 3:29 pm

Wilhelm wrote: Sun Apr 11, 2021 9:08 pm Welcome, @HustlingHat93!

Nice to have you here.
Nice lifts for purposely trying to stay skinny!

Thank you for adding your log to the site. : )
Thanks for the warm welcome bud!

HustlingHat93
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Re: HustlingHat93's training log

#4

Post by HustlingHat93 » Mon Apr 12, 2021 3:29 pm

So today’s workout is in the bag

Deadlifts 10 waves Accumulation week

4x10 and 1x 13 with 80kg/ 176lbs

Had a bit more left in the tank but programme says to leave 2 reps in and with today being the first workout in 6ish months didn’t want to force it

Deficit Deadlifts

5x 67.5kg/ 149lb
5x 80kg/ 176lb
5x 90kg/ 198lb

Pause squats

3x5 ( 7 second pause) with 55kg/ 121lb

Lets hope the doms tomorow aren’t a thing.

I also will keep this just about the weights and not update with the MMA workouts

HustlingHat93
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Re: HustlingHat93's training log

#5

Post by HustlingHat93 » Mon Apr 12, 2021 11:33 pm

Another day another workout!

Bench 10 waves Accumulation week

4x10 and 1x 12 with 42.5kg/ 93lbs

Disappointed with the MR set as when I saw the weight I needed to hit I expected to get more. However, new gym means new benches and these benches are ridiculously low so need to work on technique. Non the less no reps missed so can't complain

3x5 Close Grip Bench Press
10x5 Barbell Rows
5x4 Weighted pull ups
4x6 Incline DB Press
3x seated shoulder press
3x super set of neutral grip pull ups and T-bar row machine
3 bicep curls
3x Rolling DB extensions

HustlingHat93
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Re: HustlingHat93's training log

#6

Post by HustlingHat93 » Tue Apr 13, 2021 11:29 pm

Squat 10 waves Accumulation week

4x10 and 1x 12 with 65kg/ 143lbs

Squats felt.. Really good... until the last two sets when my quads starting aching. But got the sets out. Have high hopes for the MR set at the end of the 10s waves!

Sumo deadlift (5/3/1%): 75kg/165lbs x 5, 87.5kg/193lbs x 5 and 100kg/220lbs x 5
3x6 RDL and then a few core exercises

HustlingHat93
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Re: HustlingHat93's training log

#7

Post by HustlingHat93 » Thu Apr 15, 2021 3:02 pm

Incline Bench (instead of Military Press) 10 waves Accumulation week

Incline Bench: 4x10 and 1x12 with 30g/ 66lbs
Paused Bench: 40kg/88lbs, 47.5kg/ 105lb and 55kg/121lb all for 5 reps
10 Barbell Rows
5x Weighted pull ups
4x DB Bench Press
4x Seated Shoulder DB press
3x bicep curls
3x tricep extensions

Nothing special to report. My incline bench sucks so the numbers are pathetic but slowly trucking away!

HustlingHat93
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Re: HustlingHat93's training log

#8

Post by HustlingHat93 » Fri Apr 16, 2021 8:50 pm

Friday AM Speed/ Plyo session

6x3 Jumping Hex deadlifts
6x3 triple jumps over 1x small hurdle, 1x medium hurdle, 1x 26 inch Box
6x3 Box jumps
3x3 Bulgarian Split Squat jumps
3x Ladder footwork drill
10 Kicks on the bag each leg. (As fast and hard as possible)
3x Max effort push on the Tank M4 all surface sled

Really fun session today!

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Les
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Re: HustlingHat93's training log

#9

Post by Les » Sun Apr 18, 2021 4:19 pm

The 10's are grueling on that program, but you will get through it. 😁

HustlingHat93
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Re: HustlingHat93's training log

#10

Post by HustlingHat93 » Mon Apr 19, 2021 8:47 pm

Les wrote: Sun Apr 18, 2021 4:19 pm The 10's are grueling on that program, but you will get through it. 😁
Yeah the rep scheme really is a tad more time consuming unless you take strict rests (which I need to do to not be late for work) and then it becomes a mini cardio session as well

HustlingHat93
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Re: HustlingHat93's training log

#11

Post by HustlingHat93 » Mon Apr 19, 2021 8:47 pm

Deadlifts 10 waves Intensification week

The prescribed warm up sets + 2x10 and 1x 12 with 87.5kg/ 193lbs


Deficit Deadlifts

2x3 with 83kg/183lbs
3x 95kg/ 209lb

Pause squats

3x4 ( 5 second pause) with 67.5kg/ 149lb

Nothing speciial. Just trucking away.

HustlingHat93
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Re: HustlingHat93's training log

#12

Post by HustlingHat93 » Tue Apr 20, 2021 8:36 pm

Bench 10 waves Intensification week

The prescribed warm up sets + 2x10 and 1x 11 with 47.5kg/ 105lbs


3x5 Close Grip Bench Press
10x5 Barbell Rows
5x4 Weighted pull ups
4x6 Incline DB Press
3x seated shoulder press
3x super set of neutral grip pull ups and T-bar row machine
3 bicep curls
3x Rolling DB extensions

Really disappointed with my MR set. I feel like I'm not recovering enough due to lack of sleep. Work is being a ***** at the moment and have to do a decent amount out of hours, add MMA training to that and I average about 4 hours of sleep a night at the moment

HustlingHat93
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Re: HustlingHat93's training log

#13

Post by HustlingHat93 » Wed Apr 21, 2021 8:17 pm

Squat 10 waves Intensification week

The prescribed warm up sets+ 2x10 and 1x 12 with 75kg/ 165lbs

Again feeling like my body is craving more sleep and is a tad beat up. Not happy with the 12 reps but guess next week is the only week these MR sets matter

7x1 pin squats with 75kg/ 165lbs

Sumo deadlift (5/3/1%): 82.5kg/182lbs x 3, 95kg/209lbs x 3 and 105kg/231lbs x 3
3x6 RDL and then a few core exercises

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Wilhelm
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Re: HustlingHat93's training log

#14

Post by Wilhelm » Wed Apr 21, 2021 8:29 pm

Work, work work.
Nice.

Hope you get that sleep you're craving.

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slowmotion
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Re: HustlingHat93's training log

#15

Post by slowmotion » Thu Apr 22, 2021 1:40 am

Nice work, keep at it!

HustlingHat93
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Re: HustlingHat93's training log

#16

Post by HustlingHat93 » Thu Apr 22, 2021 12:54 pm

Incline Bench (instead of Military Press) 10 waves Intensification week

The prescribed warm up sets+ 2x10 and 1x 13 with 35kg/ 77lbs
Paused Bench: 45kg/99lbs, 50kg/ 110lb and 57.5kg/127lb all for 3 reps
10 Barbell Rows
5x Weighted pull ups
4x DB Bench Press
4x Seated Shoulder DB press
3x bicep curls
3x tricep extensions

HustlingHat93
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Re: HustlingHat93's training log

#17

Post by HustlingHat93 » Thu Apr 22, 2021 12:55 pm

slowmotion wrote: Thu Apr 22, 2021 1:40 am Nice work, keep at it!
Thanks my man!

HustlingHat93
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Re: HustlingHat93's training log

#18

Post by HustlingHat93 » Thu Apr 22, 2021 12:56 pm

Wilhelm wrote: Wed Apr 21, 2021 8:29 pm Work, work work.
Nice.

Hope you get that sleep you're craving.
Thanks my man!!

Just need the weekend (and work) to come so I can have the hours to sleep !

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Re: HustlingHat93's training log

#19

Post by HustlingHat93 » Sat Apr 24, 2021 12:23 am

Friday AM Speed/ Plyo session

6x3 Jumping Hex deadlifts
6x3 triple jumps over 1x small hurdle, 1x medium hurdle, 1x 26 inch Box
6x3 Box jumps
3x3 Bulgarian Split Squat jumps
3x Ladder footwork drill
10 Kicks on the bag each leg. (As fast and hard as possible)
3x Max effort push on the Tank M4 all surface sled



Today's upper body Plyo Session

6x3 plyo push ups ground to box
6x3 plyo push ups with feet elevated
3x3 single arm ball throws
3x3 each side rotating ball throws
6x3 ball throws lying on a bench
3x3 heavy medicine ball throws
3x Max effort weighted sled rope pulls

3x Flat db press
3x Neutral grip incline db press
3x shoulder raises

5x rows
3x MR pull ups
3x Iso lateral row machine

And finished of with some arms

HustlingHat93
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Re: HustlingHat93's training log

#20

Post by HustlingHat93 » Mon May 10, 2021 7:51 pm

Deadlifts 8 waves Intensification week

The prescribed warm up sets + 2x8 and 1x 10 with 102.5kg/ 226lbs


Deficit Deadlifts

3x 80kg/176lbs
3x 90kg/ 198lb
3x 100kg/220lb

Pause squats

3x4 ( 5 second pause) with 75kg/ 165lb

3x Good mornings

I also did bicep curls during the rest period of pause squats and also did 10 sets of rows. I feel like the volume i'm getting on accessory muscles is lacking so going to try and fit them in like so.

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