Long Pause Bench Press:
115kg x8 --- PR
100kg x8
100kg x8
100kg x8
100kg x8
Feet Up Bench Press:
92.5kg x10
92.5kg x10
92.5kg x10
Overhead Press:
50kg x10
50kg x10
50kg x10
- Pull Ups
- DB lateral raises
- Banded Tricep Pushdowns
- Banded Bicep curls
Houzi Training Log
Moderator: Chebass88
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
22-6-2020
Squat:
187.5kg x6 --- PR
147.5kg x8
147.5kg x8
147.5kg x8
147.5kg x8
Front Squat:
70kg x10
70kg x10
70kg x10
SLDL:
132.5kg x10 --- PR
132.5kg x10
132.5kg x10
- Cable Rows
- Hanging Leg Raises
Solid +5kg PR on my squat 6RM. Im starting to realise that my squats become very much like a good morning the.more fatigued I get. Going to have to fix that. Also chipped my SLDL 10RM by 2.5kg quite easily.
187.5kg x6 --- PR
147.5kg x8
147.5kg x8
147.5kg x8
147.5kg x8
Front Squat:
70kg x10
70kg x10
70kg x10
SLDL:
132.5kg x10 --- PR
132.5kg x10
132.5kg x10
- Cable Rows
- Hanging Leg Raises
Solid +5kg PR on my squat 6RM. Im starting to realise that my squats become very much like a good morning the.more fatigued I get. Going to have to fix that. Also chipped my SLDL 10RM by 2.5kg quite easily.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
23-6-2020
Bench Press:
130kg x7 --- PR
107.5kg x8
107.5kg x8
107.5kg x8
107.5kg x8
Close Grip Bench Press:
95kg x10
95kg x10
95kg x10
Incline Press:
75kg x10 --- PR
75kg x10
75kg x10
- Lat Pulldowns
- Triceps
Aimed for a new 6RM, got a new 7RM. Ill take it!
130kg x7 --- PR
107.5kg x8
107.5kg x8
107.5kg x8
107.5kg x8
Close Grip Bench Press:
95kg x10
95kg x10
95kg x10
Incline Press:
75kg x10 --- PR
75kg x10
75kg x10
- Lat Pulldowns
- Triceps
Aimed for a new 6RM, got a new 7RM. Ill take it!
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
25-6-2020
Deadlift:
205kg x6 --- PR
160kg x6
160kg x6
160kg x6
160kg x6
Pause Squat:
110kg x10 --- PR
110kg x10
- Hamstring Back Extensions
- Machine Rows
Huge rep PR for me on Deadlifts. My previous 5RM was 200kg, and it was an absolute grind. Following that my DL pretty much nose dived and stalled. Hitting 205kg for a 6RM feels pretty fantastic, progress has been made!
205kg x6 --- PR
160kg x6
160kg x6
160kg x6
160kg x6
Pause Squat:
110kg x10 --- PR
110kg x10
- Hamstring Back Extensions
- Machine Rows
Huge rep PR for me on Deadlifts. My previous 5RM was 200kg, and it was an absolute grind. Following that my DL pretty much nose dived and stalled. Hitting 205kg for a 6RM feels pretty fantastic, progress has been made!
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
29-6-2020
Squat:
202.5kg x1
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
SLDL:
125kg x10
125kg x10
125kg x10
Single Leg Press: Unloaded Sled x100
DB Seal Rows: 18kg x100
Pallof Press: 5kg x100
Onto the second cycle of my 531 esque program. Im doing a version which i ran with great success at the beginning of this year. Progression over three weeks roughly looks like:
Main lift: 5x5, 5x3+, 5x1+
Secondary lift: 3x10
Accessory lifts: 100, 75, 50 total reps
202.5kg x1
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
SLDL:
125kg x10
125kg x10
125kg x10
Single Leg Press: Unloaded Sled x100
DB Seal Rows: 18kg x100
Pallof Press: 5kg x100
Onto the second cycle of my 531 esque program. Im doing a version which i ran with great success at the beginning of this year. Progression over three weeks roughly looks like:
Main lift: 5x5, 5x3+, 5x1+
Secondary lift: 3x10
Accessory lifts: 100, 75, 50 total reps
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
2-7-2020
Deadlift:
220kg x1
187.5kg x5
187.5kg x5
187.5kg x5
187.5kg x5
187.5kg x5
Front Squat:
75kg x10
75kg x10
75kg x10
Lever Rows: 40kg x100
Hamstring Curls: 30kg x100
Bicep Curls: 10kg x100
This was a tough session, gym has no windows and non existant aircon. Sweating like a madman. DL top single felt slow, and my first work set felt off.
220kg x1
187.5kg x5
187.5kg x5
187.5kg x5
187.5kg x5
187.5kg x5
Front Squat:
75kg x10
75kg x10
75kg x10
Lever Rows: 40kg x100
Hamstring Curls: 30kg x100
Bicep Curls: 10kg x100
This was a tough session, gym has no windows and non existant aircon. Sweating like a madman. DL top single felt slow, and my first work set felt off.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
7-7-2020
Bench Press:
140kg x1
125kg x3
125kg x3
125kg x3
125kg x3
125kg x7
Close Grip Bench Press:
97.5kg x10
97.5kg x10
97.5kg x10
DB Shoulder Press: 18kg DBs x75
Cable Tricep Pushdowns: 27kg x75
Facepulls: 15kg x75
I think today proved how much I suck at RPE. My fourth set of bench felt kind of slow, wasnt sure what i would get on the AMRAP set. Ended up hitting 7 reps, could possibly have grinded out an eighth (maybe). Quite impressed with this. 125kg is my 8RM, and I was able to hit it for 7 reps while fatigued following 5 working sets. Lets see what next weeks amrap brings...
140kg x1
125kg x3
125kg x3
125kg x3
125kg x3
125kg x7
Close Grip Bench Press:
97.5kg x10
97.5kg x10
97.5kg x10
DB Shoulder Press: 18kg DBs x75
Cable Tricep Pushdowns: 27kg x75
Facepulls: 15kg x75
I think today proved how much I suck at RPE. My fourth set of bench felt kind of slow, wasnt sure what i would get on the AMRAP set. Ended up hitting 7 reps, could possibly have grinded out an eighth (maybe). Quite impressed with this. 125kg is my 8RM, and I was able to hit it for 7 reps while fatigued following 5 working sets. Lets see what next weeks amrap brings...
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
9-7-2020
Deadlift:
220kg x1
195kg x3
195kg x3
195kg x3
195kg x3
195kg x3
Sumo Deadlift:
120kg x5-6
140kg x10
Front Squat:
80kg x10
80kg x10
80kg x10
Lever Rows: 50kg x75
Hamstring Curls: 40kg x75
Bicep Curls: 15kg x75
Deadlifts felt off again today, skipped the amrap on tje last set. I feel like my deadlift form is so inconsistent. Decided to play around with Sumo for a light rep set..... felt really good. Considering doing Sumo deadlifts for my next three week cycle, actually have a try at them.
220kg x1
195kg x3
195kg x3
195kg x3
195kg x3
195kg x3
Sumo Deadlift:
120kg x5-6
140kg x10
Front Squat:
80kg x10
80kg x10
80kg x10
Lever Rows: 50kg x75
Hamstring Curls: 40kg x75
Bicep Curls: 15kg x75
Deadlifts felt off again today, skipped the amrap on tje last set. I feel like my deadlift form is so inconsistent. Decided to play around with Sumo for a light rep set..... felt really good. Considering doing Sumo deadlifts for my next three week cycle, actually have a try at them.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
13-7-2020
Squat:
202.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x6 ---- PR
SLDL:
135kg x10 --- possibly a PR?
135kg x10
135kg x10
Single Leg Press: 30kg x50
DB Seal Rows: 26kg DBs x50
Plank: BW x50 seconds hard bracing
Hit a great new 6RM on squats todays so Im feeling good. This session definately confirmed for me how awful I am at RPE. My top single i just set as 90% of my ERM, im not doing it by RPE. It felt ok, then my sets of 192.5kg all felt the same, what i would say is 7RPE. Ended up hitting 192.5kg for 6 reps on the AMRAP hahaha.
202.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x6 ---- PR
SLDL:
135kg x10 --- possibly a PR?
135kg x10
135kg x10
Single Leg Press: 30kg x50
DB Seal Rows: 26kg DBs x50
Plank: BW x50 seconds hard bracing
Hit a great new 6RM on squats todays so Im feeling good. This session definately confirmed for me how awful I am at RPE. My top single i just set as 90% of my ERM, im not doing it by RPE. It felt ok, then my sets of 192.5kg all felt the same, what i would say is 7RPE. Ended up hitting 192.5kg for 6 reps on the AMRAP hahaha.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
14-7-2020
Bench Press:
140kg x1
132.5kg x1
132.5kg x1
132.5kg x1
132.5kg x1
132.5kg x6 --- Matches current 6RM
Close Grip Bench Press:
100kg x10
100kg x10
100kg x10
DB Shoulder Press: 20kg DBs x50
Cable Tricep Pushdowns: 30kg x50
Facepulls: 17kg x50
Not a great day for bench press. My warm ups felt very slow, and 140kg felt heavy today. Most of the singles felt a bit off, and the amrap was tough, 6th rep was a grind. At least it matches my current 6RM, so i havent regressed.
140kg x1
132.5kg x1
132.5kg x1
132.5kg x1
132.5kg x1
132.5kg x6 --- Matches current 6RM
Close Grip Bench Press:
100kg x10
100kg x10
100kg x10
DB Shoulder Press: 20kg DBs x50
Cable Tricep Pushdowns: 30kg x50
Facepulls: 17kg x50
Not a great day for bench press. My warm ups felt very slow, and 140kg felt heavy today. Most of the singles felt a bit off, and the amrap was tough, 6th rep was a grind. At least it matches my current 6RM, so i havent regressed.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
16-7-2020
Deadlift:
207.5kg x1
207.5kg x1
207.5kg x1
207.5kg x1
207.5kg x1
Sumo Deadlift:
170kg x1
190kg x1
200kg x4 --- PR
Front Squat:
85kg x10
85kg x10
85kg x10
Lever Rows: 60kg x50
Hamstring Curls: 40kg x50
Bicep Curls: 20kg x50
Sort of odd session. Deadlifts warm ups felt great, but working sets felt trash. I think I take too big jumps in weight during warm ups. Skipped the AMRAP set. Messed around with Sumo again, ended up pulling 200kg x4, missed the 5th rep. For comparison:
Conv. DL 4RM: 210kg
Sumo DL 4RM: 200kg
Today was the second time in months for pulling Sumo and its already very close to my Conventional pull. Think I might try Sumo for the next three weeks, see what happens.
207.5kg x1
207.5kg x1
207.5kg x1
207.5kg x1
207.5kg x1
Sumo Deadlift:
170kg x1
190kg x1
200kg x4 --- PR
Front Squat:
85kg x10
85kg x10
85kg x10
Lever Rows: 60kg x50
Hamstring Curls: 40kg x50
Bicep Curls: 20kg x50
Sort of odd session. Deadlifts warm ups felt great, but working sets felt trash. I think I take too big jumps in weight during warm ups. Skipped the AMRAP set. Messed around with Sumo again, ended up pulling 200kg x4, missed the 5th rep. For comparison:
Conv. DL 4RM: 210kg
Sumo DL 4RM: 200kg
Today was the second time in months for pulling Sumo and its already very close to my Conventional pull. Think I might try Sumo for the next three weeks, see what happens.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
Making a few tiny tweaks to my 3 week cycle. For now it looks like this.
Main Movement
Week 1: 5x5 @75%
Week 2: 5x3+ @80% (amrap on last set, cap at 5 reps)
Week 3: 5x1+ @85% (amrap on last set.)
Secondary Movement:
Week 1: 3x10 easy
Week 2: 3x10 not so easy
Week 3: 3x10 harder
Moving away from RPE haha
Accessory Movements:
Week 1: 100 reps total
Week 2: 75 reps total
Week 3: 50 reps total
Im just getting a pump, bodybuilding style.
Main Movement
Week 1: 5x5 @75%
Week 2: 5x3+ @80% (amrap on last set, cap at 5 reps)
Week 3: 5x1+ @85% (amrap on last set.)
Secondary Movement:
Week 1: 3x10 easy
Week 2: 3x10 not so easy
Week 3: 3x10 harder
Moving away from RPE haha
Accessory Movements:
Week 1: 100 reps total
Week 2: 75 reps total
Week 3: 50 reps total
Im just getting a pump, bodybuilding style.