Bench Press:
145kg x1
152.5kg x1 --- PR!
155kg x1 ----------PR!
3sec Pause Bench Press:
105kg x10
DB Shoulder Press: 20kg 3xAMRAP
Pull Ups: BW x30 total reps
DB Lateral Raises: 6kg 3xAMRAP
Very nice +5kg PR on Bench Press. So thats a PR on Squat and Bench Press, but nothing on Deadlift. Ill make a few small changes then repeat the 4 weeks cycle. Going to switch to the 2x Int. Deadlift program.
Houzi Training Log
Moderator: Chebass88
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houzi
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- Joined: Mon Mar 30, 2020 7:32 am
Re: Houzi Training Log
Running a second cycle of Nuckols 28 programs.
Squat 2x Int. - Changing out Front Squats for High Bar Squats. Will be adding Hack Squat machine on my Day 1 Squats.
Bench Press 2x Adv. - Running the exact same modified structure I did last cycle. Day 1 is Bench Press and CGBP, Day 2 is Slingshot Bench Press and 3sec Pause Bench Press.
Deadlift 2x Int. - Sumo Deadlifts are very clicky in my hips so changing them to SLDL. The DL Day 1 ive made some changes to make it similar to the 3x/week set rep structure. Ive switched RDLs to back extensions.
Squat 2x Int. - Changing out Front Squats for High Bar Squats. Will be adding Hack Squat machine on my Day 1 Squats.
Bench Press 2x Adv. - Running the exact same modified structure I did last cycle. Day 1 is Bench Press and CGBP, Day 2 is Slingshot Bench Press and 3sec Pause Bench Press.
Deadlift 2x Int. - Sumo Deadlifts are very clicky in my hips so changing them to SLDL. The DL Day 1 ive made some changes to make it similar to the 3x/week set rep structure. Ive switched RDLs to back extensions.
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houzi
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- Joined: Mon Mar 30, 2020 7:32 am
4-5-2020
Squat:
177.5kg x5
177.5kg x5
177.5kg x5
177.5kg x5
177.5kg x5
SLDL:
155kg x6
155kg x6
155kg x6
Hack Squat: 150kg 3x8
Machine Rows: 60kg 3x10
Great first session of the new cycle. Squats were the easiest theyve ever been for this weight/volume.
177.5kg x5
177.5kg x5
177.5kg x5
177.5kg x5
177.5kg x5
SLDL:
155kg x6
155kg x6
155kg x6
Hack Squat: 150kg 3x8
Machine Rows: 60kg 3x10
Great first session of the new cycle. Squats were the easiest theyve ever been for this weight/volume.
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houzi
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- Joined: Mon Mar 30, 2020 7:32 am
5-5-2020
Bench Press:
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
130kg x3
130kg x3
Close Grip Bench Press:
110kg x10 --- +2.5kg PR
110kg x8
110kg x8
110kg x8
DB Incline Press: 16kg 3xAMRAP
Tricep Pushdowns: 27kg 3xAMRAP
Facepulls: 15kg 3x20
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
130kg x3
130kg x3
Close Grip Bench Press:
110kg x10 --- +2.5kg PR
110kg x8
110kg x8
110kg x8
DB Incline Press: 16kg 3xAMRAP
Tricep Pushdowns: 27kg 3xAMRAP
Facepulls: 15kg 3x20
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houzi
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- Joined: Mon Mar 30, 2020 7:32 am
22-5-2020
Hey, looks like Exodus Strength is back!
Slingshot Bench Press:
152.5kg x4 --- +2.5kg PR
152.5kg x2
152.5kg x2
152.5kg x2
152.5kg x2
Long Pause Bench Press:
107.5kg x10 --- +2.5kg PR
107.5kg x6
107.5kg x7
107.5kg x6
107.5kg x5
DB Shoulder Press:
14kg 4xAMRAP
Pull Ups:
BW x40 total
DB Lateral Raises:
6kg 4xAMRAP
Lots of volume today, but still getting some rep PRs in. This is the last session of Week 3, next week will be heavy singles/1RM attempts on all lifts. Squat is feeling ok, bench feels awesome, deadlift is its usual enigma.
Slingshot Bench Press:
152.5kg x4 --- +2.5kg PR
152.5kg x2
152.5kg x2
152.5kg x2
152.5kg x2
Long Pause Bench Press:
107.5kg x10 --- +2.5kg PR
107.5kg x6
107.5kg x7
107.5kg x6
107.5kg x5
DB Shoulder Press:
14kg 4xAMRAP
Pull Ups:
BW x40 total
DB Lateral Raises:
6kg 4xAMRAP
Lots of volume today, but still getting some rep PRs in. This is the last session of Week 3, next week will be heavy singles/1RM attempts on all lifts. Squat is feeling ok, bench feels awesome, deadlift is its usual enigma.
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houzi
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- Joined: Mon Mar 30, 2020 7:32 am
25-5-2020
Squat:
195kg x1
205kg x1
215kg x1
225kg xFail --- SHIT
Sumo Deadlift:
190kg x1
200kg x1
210kg x1
220kg x1 --- +8kg PR
230 xLOL no way
Well, today kinda sucked. Squats warm ups all went ok, but I just wasnt feeling it. On the 225kg set I got stuck coming out of the hole. Balls.
Anyway, figured that if my squat went badly, then my DL 1RM attempt would likely follow suit on Thursday. Figured I would have a crack at Sumo today, just to PR something. Actually felt pretty good, managed to get 220kg. Was very slow off the floor but pass my knees was fine. Had a crack at 230kg and it didnt even budge lol.
195kg x1
205kg x1
215kg x1
225kg xFail --- SHIT
Sumo Deadlift:
190kg x1
200kg x1
210kg x1
220kg x1 --- +8kg PR
230 xLOL no way
Well, today kinda sucked. Squats warm ups all went ok, but I just wasnt feeling it. On the 225kg set I got stuck coming out of the hole. Balls.
Anyway, figured that if my squat went badly, then my DL 1RM attempt would likely follow suit on Thursday. Figured I would have a crack at Sumo today, just to PR something. Actually felt pretty good, managed to get 220kg. Was very slow off the floor but pass my knees was fine. Had a crack at 230kg and it didnt even budge lol.
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houzi
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- Joined: Mon Mar 30, 2020 7:32 am
28-5-2020
Deadlift:
210kg x1
225kg x1
235kg x1
242.5kg xFAIL
Pause Squat:
100kg x8
100kg x4
100kg x4
Back Extensions:
10kg 2x15
T-Bar Rows:
40kg 2x15
So my plan today was to just mess around with deadlifts, do some singles and practice some technique stuff, then follow that with light Pause Squats. However, about half way through DL I started to get the itch to just pull a heavy single. Everything moved pretty well. 242.5kg broke the floor and got to mid-shin but then just stuck there for a few seconds. Looks like Pause Deadlifts will be on the menu for the next cycle....
210kg x1
225kg x1
235kg x1
242.5kg xFAIL
Pause Squat:
100kg x8
100kg x4
100kg x4
Back Extensions:
10kg 2x15
T-Bar Rows:
40kg 2x15
So my plan today was to just mess around with deadlifts, do some singles and practice some technique stuff, then follow that with light Pause Squats. However, about half way through DL I started to get the itch to just pull a heavy single. Everything moved pretty well. 242.5kg broke the floor and got to mid-shin but then just stuck there for a few seconds. Looks like Pause Deadlifts will be on the menu for the next cycle....
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houzi
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- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
29-5-2020
Bench Press:
145kg x1
150kg x1
157.5kg xFAIL
DB shoulder press:
16kg 3xAMRAP
Pull Ups:
BW x30 total reps
DB Lateral Raises:
6kg 3xAMRAP
SHIT. Dreadful session. 157.5kg got stuck right off the chest. This second cycle of 28 programs has kinda sucked. Ive gone through 2 cycles/8 weeks of it now. Think I need to get on a program that isnt trying to peak me every 4 weeks. Not sure what ill use next week. ATS 2.0? BBM? Juggernaut powerlifting? Reccomendations welcome
145kg x1
150kg x1
157.5kg xFAIL
DB shoulder press:
16kg 3xAMRAP
Pull Ups:
BW x30 total reps
DB Lateral Raises:
6kg 3xAMRAP
SHIT. Dreadful session. 157.5kg got stuck right off the chest. This second cycle of 28 programs has kinda sucked. Ive gone through 2 cycles/8 weeks of it now. Think I need to get on a program that isnt trying to peak me every 4 weeks. Not sure what ill use next week. ATS 2.0? BBM? Juggernaut powerlifting? Reccomendations welcome
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
1-6-2020
Squat:
177.5kg x5
177.5kg x5
177.5kg x5
177.5kg x5
187.5kg x3
187.5kg x3
Pause Deadlift:
165kg x6 --- +5kg PR
165kg x4
Front Squat:
60kg x10
60kg x10
60kg x10
Machine Rows:
60kg 3x10
This was a tough session. Im going to run through one final cycle of the 28Programs, just to see if I can make the required adjustments to push progress. Didnt sleep well last night, and the gym was hot as hell. Tougher session than I expected.
177.5kg x5
177.5kg x5
177.5kg x5
177.5kg x5
187.5kg x3
187.5kg x3
Pause Deadlift:
165kg x6 --- +5kg PR
165kg x4
Front Squat:
60kg x10
60kg x10
60kg x10
Machine Rows:
60kg 3x10
This was a tough session. Im going to run through one final cycle of the 28Programs, just to see if I can make the required adjustments to push progress. Didnt sleep well last night, and the gym was hot as hell. Tougher session than I expected.
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houzi
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- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
2-6-2020
Bench Press:
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
130kg x3
130kg x3
Close Grip Bench Press:
112.5kg x10 --- +2.5kg PR
112.5kg x7
105kg x8
Incline Press:
60kg x15
This was tough as hell too. My shoulders and pecs felt beat at the start of the workout. This weight was fast last cycle, today felt dreadful. Dropped the weight for third set of CGBP, and then skipped the last set entirely. By that point I had lost all motivation to train, so played with some Incline Press and called it.
My plan now is to deload the rest of this week. No barbell movements, just machine and dumbell work to let my body fully recover. Next week start a sort of hypertrophy block, lots of high reps and pump work.
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
130kg x3
130kg x3
Close Grip Bench Press:
112.5kg x10 --- +2.5kg PR
112.5kg x7
105kg x8
Incline Press:
60kg x15
This was tough as hell too. My shoulders and pecs felt beat at the start of the workout. This weight was fast last cycle, today felt dreadful. Dropped the weight for third set of CGBP, and then skipped the last set entirely. By that point I had lost all motivation to train, so played with some Incline Press and called it.
My plan now is to deload the rest of this week. No barbell movements, just machine and dumbell work to let my body fully recover. Next week start a sort of hypertrophy block, lots of high reps and pump work.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
4-6-2020
Barbell Row:
90kg x10
100kg x10
105kg x10
Hack Squat:
120kg x10
160kg x10
Back Extensions:
BW 2x20
T-Bar Rows:
30kg 2x20
Plank:
BW 3x20s
My body still felt beat up coming into this session so I feel I made a good call to deload. No movements in this session were especially taxing, felt good to just move around.
90kg x10
100kg x10
105kg x10
Hack Squat:
120kg x10
160kg x10
Back Extensions:
BW 2x20
T-Bar Rows:
30kg 2x20
Plank:
BW 3x20s
My body still felt beat up coming into this session so I feel I made a good call to deload. No movements in this session were especially taxing, felt good to just move around.
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houzi
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- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
8-6-2020
Squat:
170kg x10 --- +5kg PR
142.5kg x8
142.5kg x8
142.5kg x8
142.5kg x8
Front Squat:
60kg x10
60kg x10
60kg x10
SLDL:
120kg x10
120kg x10
120kg x10
Cable Machine Rows:
65kg 3x10
Hanging Leg Raises:
BW 3x10
Going back to good old 531, with some personal modifications. Hit a nice 10RM and went light on FS and SLDL.
170kg x10 --- +5kg PR
142.5kg x8
142.5kg x8
142.5kg x8
142.5kg x8
Front Squat:
60kg x10
60kg x10
60kg x10
SLDL:
120kg x10
120kg x10
120kg x10
Cable Machine Rows:
65kg 3x10
Hanging Leg Raises:
BW 3x10
Going back to good old 531, with some personal modifications. Hit a nice 10RM and went light on FS and SLDL.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
9-6-2020
Bench Press:
120kg x10
102.5kg x8
102.5kg x8
102.5kg x8
102.5kg x8
Close Grip Bench Press:
90kg x10
90kg x10
90kg x10
Incline Press:
65kg x10
65kg x10
65kg x10
Lat Pulldowns:
70kg 3x15
Tricep Pushdowns:
20kg x100
Facepulls:
15kg x100
Pretty good session. Bench AMRAP set matched my previous 10RM, except this was pretty confortable.
120kg x10
102.5kg x8
102.5kg x8
102.5kg x8
102.5kg x8
Close Grip Bench Press:
90kg x10
90kg x10
90kg x10
Incline Press:
65kg x10
65kg x10
65kg x10
Lat Pulldowns:
70kg 3x15
Tricep Pushdowns:
20kg x100
Facepulls:
15kg x100
Pretty good session. Bench AMRAP set matched my previous 10RM, except this was pretty confortable.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
11-6-2020
Deadlift:
185kg x10 --- PR
155kg x6
155kg x6
155kg x6
155kg x6
Pause Squat:
100kg x10
100kg x10
100kg x10
Back Extensions:
BW x15
BW x15
BW x15
- Rows
- Grippers
- Planks
Deadlift AMRAP set was tough, last rep definately around 9.5RPE. For deadlifts im still using 65% as initial backoff weight, but doing sets of 6 instead of 8 since i know I get fried by deadlifts after a few weeks.
185kg x10 --- PR
155kg x6
155kg x6
155kg x6
155kg x6
Pause Squat:
100kg x10
100kg x10
100kg x10
Back Extensions:
BW x15
BW x15
BW x15
- Rows
- Grippers
- Planks
Deadlift AMRAP set was tough, last rep definately around 9.5RPE. For deadlifts im still using 65% as initial backoff weight, but doing sets of 6 instead of 8 since i know I get fried by deadlifts after a few weeks.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
12-6-2020
Long Pause Bench Press:
110kg x10 -- +2.5kg PR
95kg x8
95kg x8
95kg x8
95kg x8
Feet Up Bench Press:
90kg x10
90kg x10
90kg x10
Overhead Press:
50kg x10
50kg x10
50kg x10
- Pull Ups
- Lateral Delt Raises
- Tricep Pushdowns
- Hammer Curls
So this day is where I have made some changes to 531. Ive got Long Pause Bench Press in place of OHP since I dont get much carry over to my bench from OHP. Feels good to have hit new 10RMs in every session this week. Hopefully next week can hit some comfortable 7-8RMs to keep the trend going.
110kg x10 -- +2.5kg PR
95kg x8
95kg x8
95kg x8
95kg x8
Feet Up Bench Press:
90kg x10
90kg x10
90kg x10
Overhead Press:
50kg x10
50kg x10
50kg x10
- Pull Ups
- Lateral Delt Raises
- Tricep Pushdowns
- Hammer Curls
So this day is where I have made some changes to 531. Ive got Long Pause Bench Press in place of OHP since I dont get much carry over to my bench from OHP. Feels good to have hit new 10RMs in every session this week. Hopefully next week can hit some comfortable 7-8RMs to keep the trend going.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
16-6-2020
Bench Press:
125kg x8 --- PR
105kg x8
105kg x8
105kg x8
105kg x8
Close Grip Bench Press:
92.5kg x10
92.5kg x10
92.5kg x10
Incline Press:
70kg x10
70kg x10
70kg x10
- Lat Pulldowns
- Facepulls
- Tricep Overhead Extensions
- Bicep Curls
125kg x8 --- PR
105kg x8
105kg x8
105kg x8
105kg x8
Close Grip Bench Press:
92.5kg x10
92.5kg x10
92.5kg x10
Incline Press:
70kg x10
70kg x10
70kg x10
- Lat Pulldowns
- Facepulls
- Tricep Overhead Extensions
- Bicep Curls
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
18-6-2020
Deadlift:
195kg x8 --- PR
157.5kg x6
157.5kg x6
157.5kg x6
157.5kg x6
Pause Squat:
105kg x10
105kg x10
105kg x10
- Barbell Rows
- Seated Hamstring Curls
- Planks
Today was odd. On the way to the gym i felt like crap, hips felt tight, lots of doubts in my mind about whether i should even lift today. However, my best DLs always show up on my worst days (though my worst DLs do too, its a roll of the dice.)
Smashed 195kg for a new 8RM by +10kg. Feels pretty damn good to be hitting some DL Rep PRs after having my DL stuck in a rut for such a long time.
195kg x8 --- PR
157.5kg x6
157.5kg x6
157.5kg x6
157.5kg x6
Pause Squat:
105kg x10
105kg x10
105kg x10
- Barbell Rows
- Seated Hamstring Curls
- Planks
Today was odd. On the way to the gym i felt like crap, hips felt tight, lots of doubts in my mind about whether i should even lift today. However, my best DLs always show up on my worst days (though my worst DLs do too, its a roll of the dice.)
Smashed 195kg for a new 8RM by +10kg. Feels pretty damn good to be hitting some DL Rep PRs after having my DL stuck in a rut for such a long time.