Bench Press:
142.5kg x1
125kg x5
125kg x5
132.5kg x3
132.5kg x3
132.5kg x3
132.5kg x3
Slingshot Bench Press:
155kg x2
155kg x2
155kg x2
DB Shoulder Press:
24kg DBs x10
24kg DBs x10
24kg DBs x10
Tricep Pushdowns:
30kg x20
30kg x20
30kg x20
Houzi Training Log
Moderator: Chebass88
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
1-9-2020
Bench Press:
140kg x1
125kg x2
125kg x2
125kg x2
125kg x2
125kg x2
125kg x2
Front Squat:
100kg x2
115kg x2
100kg x2
DB Bench Press:
30kg DBs x10
30kg DBs x10
30kg DBs x10
30kg DBs x10
30kg DBs x10
Pull Ups:
BW x10
BW x10
BW x10
Bench felt like crap, Front Squats felts crap too. Going to be dropping Front Squats entirely, they just feel uncomfortable and im getting nothing out of it. Skipped CGBP and switched it with DB bench press since my shoulders felt awful.
140kg x1
125kg x2
125kg x2
125kg x2
125kg x2
125kg x2
125kg x2
Front Squat:
100kg x2
115kg x2
100kg x2
DB Bench Press:
30kg DBs x10
30kg DBs x10
30kg DBs x10
30kg DBs x10
30kg DBs x10
Pull Ups:
BW x10
BW x10
BW x10
Bench felt like crap, Front Squats felts crap too. Going to be dropping Front Squats entirely, they just feel uncomfortable and im getting nothing out of it. Skipped CGBP and switched it with DB bench press since my shoulders felt awful.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
3-9-2020
Squat:
180kg x2
180kg x2
180kg x2
180kg x2
Conv. Deadlift:
210kg x1
210kg x1
200kg x3
180kg x3
180kg x3
180kg x3
GHR:
BW+10kg x8
BW+10kg x8
BW+10kg x8
BW+10kg x8
BW+10kg x8
Chest Supported Rows:
60kg x10
60kg x10
60kg x10
So ends my Sumo DLs. My hips felt like crap the past few weeks and it was affecting my squat. Switched back to conventional today. Felt sort of odd, im going to get used to it again.
180kg x2
180kg x2
180kg x2
180kg x2
Conv. Deadlift:
210kg x1
210kg x1
200kg x3
180kg x3
180kg x3
180kg x3
GHR:
BW+10kg x8
BW+10kg x8
BW+10kg x8
BW+10kg x8
BW+10kg x8
Chest Supported Rows:
60kg x10
60kg x10
60kg x10
So ends my Sumo DLs. My hips felt like crap the past few weeks and it was affecting my squat. Switched back to conventional today. Felt sort of odd, im going to get used to it again.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
4-9-2020
Bench Press:
145kg x1
132.5kg x3
132.5kg x3
132.5kg x3
140kg x1
140kg x1
140kg x1
Slingshot Bench Press:
157.5kg x2 ---- PR
150kg x2
150kg x2
DB Shoulder Press:
24kg DBs x10
24kg DBs x10
24kg DBs x10
Triceps Pushdowns:
30kg x20
30kg x20
30kg x20
145kg x1
132.5kg x3
132.5kg x3
132.5kg x3
140kg x1
140kg x1
140kg x1
Slingshot Bench Press:
157.5kg x2 ---- PR
150kg x2
150kg x2
DB Shoulder Press:
24kg DBs x10
24kg DBs x10
24kg DBs x10
Triceps Pushdowns:
30kg x20
30kg x20
30kg x20
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
7-9-2020
Bulgarian Method/HIHF cycle
Squat:
195kg x1 Daily Min
205kg x1
215kg x1 Daily Max
172.5kg x3
172.5kg x3
172.5kg x3
Bench Press:
130kg x1 Daily Min
105kg x3
Hamstring Curls: 40kg 3x10
Chest Supported Rows: 40kg 3x10
So....decided to have a go at HIHF training. I feel like Ive been beating myself into the ground with volume for months, so i wanted to do something that might let me see some results from that. Ive read Nuckols manual a dozen times, and i also looked through a lot of Brendan Tietz videos. This first session today felt great.
Squat:
195kg x1 Daily Min
205kg x1
215kg x1 Daily Max
172.5kg x3
172.5kg x3
172.5kg x3
Bench Press:
130kg x1 Daily Min
105kg x3
Hamstring Curls: 40kg 3x10
Chest Supported Rows: 40kg 3x10
So....decided to have a go at HIHF training. I feel like Ive been beating myself into the ground with volume for months, so i wanted to do something that might let me see some results from that. Ive read Nuckols manual a dozen times, and i also looked through a lot of Brendan Tietz videos. This first session today felt great.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
11-9-2020
Bench Press:
130kg x1 Daily Min
140kg x1
145kg x1
150kg x1 Daily Max
120kg x3
120kg x3
120kg x3
High Bar Squat:
160kg x1 Daily Min
Upper Body Accessories
Pretty awesome session. I felt pretty worn down this morning but today my pressing felt the best it ever has. 150kg moved really smooth. Thats 5kg off my 1RM, so hoping this continues....
130kg x1 Daily Min
140kg x1
145kg x1
150kg x1 Daily Max
120kg x3
120kg x3
120kg x3
High Bar Squat:
160kg x1 Daily Min
Upper Body Accessories
Pretty awesome session. I felt pretty worn down this morning but today my pressing felt the best it ever has. 150kg moved really smooth. Thats 5kg off my 1RM, so hoping this continues....
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
17-9-2020
Squat:
195kg x1
205kg x1
215kg x1
172.5kg x3
172.5kg x3
Bench Press:
130kg x1
Deadlift:
200kg x1
210kg x1
220kg x1
230kg x1
Chest Supported Rows: 55kg 3x10
This was a really great session. Squats felt great again. Monday I hit 220kg and today (Thursday) I hit 215kg. Conventional Deadlifts felt better than ever, working on bracing core, lats and slack pulling. 230kg was a bit of a grind since i didnt focus like i should have.
195kg x1
205kg x1
215kg x1
172.5kg x3
172.5kg x3
Bench Press:
130kg x1
Deadlift:
200kg x1
210kg x1
220kg x1
230kg x1
Chest Supported Rows: 55kg 3x10
This was a really great session. Squats felt great again. Monday I hit 220kg and today (Thursday) I hit 215kg. Conventional Deadlifts felt better than ever, working on bracing core, lats and slack pulling. 230kg was a bit of a grind since i didnt focus like i should have.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
18-9-2020
Bench Press:
130kg x1
140kg x1
147.5kg x1
152.5kg x1
140kg x1 (Slingshot)
150kg x1 (Slingshot)
160kg x1 (Slingshot)
122.5kg x3
122.5kg x3
122.5kg x3
High Bar Squat:
160kg x1
Upper Body pump accessories
Pretty great bench session. 152.5kg is 2.5kg away from my all time 1RM. Lets see what next week brings..
130kg x1
140kg x1
147.5kg x1
152.5kg x1
140kg x1 (Slingshot)
150kg x1 (Slingshot)
160kg x1 (Slingshot)
122.5kg x3
122.5kg x3
122.5kg x3
High Bar Squat:
160kg x1
Upper Body pump accessories
Pretty great bench session. 152.5kg is 2.5kg away from my all time 1RM. Lets see what next week brings..
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
21-9-2020
Squat:
195kg x1
205kg x1
215kg x1
220kg x1
175kg x3
175kg x3
175kg x3
Bench Press:
130kg x1
105kg x3
Hamstring Curls: 45kg 3x10
Chest Supported Rows: 50kg 3x10
Today kinda sucked. I didnt sleep well over the weekend and feel like i have a sore throat. The max singles today felt like crap. 205kg tried to roll down my back, 215kg felt tough. Decided to push through and attempt 220kg. That rep was one of the hardest reps Ive ever done. Grinded through for at least 5 seconds but i got it. Didnt want to grind anything, Ill have to pay attention to fatigue the rest of this week.
195kg x1
205kg x1
215kg x1
220kg x1
175kg x3
175kg x3
175kg x3
Bench Press:
130kg x1
105kg x3
Hamstring Curls: 45kg 3x10
Chest Supported Rows: 50kg 3x10
Today kinda sucked. I didnt sleep well over the weekend and feel like i have a sore throat. The max singles today felt like crap. 205kg tried to roll down my back, 215kg felt tough. Decided to push through and attempt 220kg. That rep was one of the hardest reps Ive ever done. Grinded through for at least 5 seconds but i got it. Didnt want to grind anything, Ill have to pay attention to fatigue the rest of this week.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
22-9-2020
Bench Press:
130kg x1
140kg x1
145kg x1
150kg x1
152.5kg x1
122.5kg x3
122.5kg x3
122.5kg x3
Squat (No Belt)
185kg x1
Pull Ups: BW 3x10
Upper Body pump accessories
Lower back feeling pretty fatigued from yesterday, and bench was tough but not terrible. Overall better session than yesterday.
130kg x1
140kg x1
145kg x1
150kg x1
152.5kg x1
122.5kg x3
122.5kg x3
122.5kg x3
Squat (No Belt)
185kg x1
Pull Ups: BW 3x10
Upper Body pump accessories
Lower back feeling pretty fatigued from yesterday, and bench was tough but not terrible. Overall better session than yesterday.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
24-9-2020
Squat:
195kg x1
205kg x1
Bench Press:
130kg x1
Sumo Deadlift:
200kg x1
210kg x1
210kg x3 --- PR
Cable Rows: 55kg 3x10
Still feeling beat up today. Squats had no power, and my pecs felt very achey. I think this HIHF is starting to take its toll....
195kg x1
205kg x1
Bench Press:
130kg x1
Sumo Deadlift:
200kg x1
210kg x1
210kg x3 --- PR
Cable Rows: 55kg 3x10
Still feeling beat up today. Squats had no power, and my pecs felt very achey. I think this HIHF is starting to take its toll....
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
25-9-2020
Bench Press:
130kg x1
140kg x1
145kg x1
150kg x1
155kg x1 --- matches 1RM
125kg x3
125kg x3
125kg x3
High Bar Squat:
160kg x1
Upper Body Pump
Felt like warmed up dogshit, but managed to match my bench PR of 155kg. Makes me wonder what I could hit if I didnt feel so beat up.
Next week is a national holiday here, so Ill do an SBD day on monday then ill be out in the countryside for about eight days. Plan to meet up with a friend of mine to test maxes after that. Beyond that, will be switching back to 4x a week since work and study ramps up in October. Not sure what program ill run, hopefully something longer term. Suggestions welcome!
130kg x1
140kg x1
145kg x1
150kg x1
155kg x1 --- matches 1RM
125kg x3
125kg x3
125kg x3
High Bar Squat:
160kg x1
Upper Body Pump
Felt like warmed up dogshit, but managed to match my bench PR of 155kg. Makes me wonder what I could hit if I didnt feel so beat up.
Next week is a national holiday here, so Ill do an SBD day on monday then ill be out in the countryside for about eight days. Plan to meet up with a friend of mine to test maxes after that. Beyond that, will be switching back to 4x a week since work and study ramps up in October. Not sure what program ill run, hopefully something longer term. Suggestions welcome!