Houzi Training Log

A place to track your progress, or lack thereof

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houzi
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24-1-2023

#661

Post by houzi » Mon Jan 23, 2023 7:28 pm

Pause Squat:
190kg x1
180kg x2
180kg x4 --- PR
132.5kg x5
132.5kg x5
132.5kg x5
132.5kg x5
132.5kg x5
132.5kg x5

Plank:
BW x60s
BW x60s
BW x60s

Single Leg RDL:
BW x10
BW x10
BW x10


Continued the progression.on Pause Squats and chipped a new 4RM. Should have a 5RM next time (if) I do this.

houzi
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26-1-2023

#662

Post by houzi » Wed Jan 25, 2023 7:51 pm

Feet Up Bench Press:
95kg x10
95kg x10
95kg x10
95kg x10
95kg x10

Overhead Press:
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10

Band Pull Aparts:
band x20
band x20
band x20

Front Raises:
10kg x20
10kg x20
10kg x20

houzi
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27-1-2023

#663

Post by houzi » Thu Jan 26, 2023 7:53 pm

Deficit Deadlift:
220kg x1
210kg x2 --- PR
210kg x4 ------ PR
155kg x5
155kg x5
155kg x5
155kg x5

Pull Ups:
BW x10
BW x10
BW x10

Hip Rehab stuff:
BW x lots


Deadlifts felt a bit crap today. Decided to just go ahead amd stick with hook grip since I watched a video earlier this week of someone tearing a bicep haha! Im injury prone enough without adding to it. Hook grip actually felt decent today too.
My left hip on the other hand...... Its the same injury/ache that i had in my left hip/upper quad last summer and im not sure what is causing it. Its like a dull pain and only present during a certain ROM, but its certainly annoying. Just doing a bunch.of rehab work that may or may not help it along.

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SnakePlissken
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Re: 27-1-2023

#664

Post by SnakePlissken » Fri Jan 27, 2023 4:46 am

houzi wrote: Thu Jan 26, 2023 7:53 pm Deadlifts felt a bit crap today. Decided to just go ahead amd stick with hook grip since I watched a video earlier this week of someone tearing a bicep haha! Im injury prone enough without adding to it. Hook grip actually felt decent today too.
My left hip on the other hand...... Its the same injury/ache that i had in my left hip/upper quad last summer and im not sure what is causing it. Its like a dull pain and only present during a certain ROM, but its certainly annoying. Just doing a bunch.of rehab work that may or may not help it along.
I'm not even injury prone, but ditching mixed grip keeps my nerves at ease. Unless I ever plan to do a powerlifting meet, I just stick to straps after my overhand gives out on the way up on warmups.

houzi
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Re: 27-1-2023

#665

Post by houzi » Fri Jan 27, 2023 6:01 am

SnakePlissken wrote: Fri Jan 27, 2023 4:46 am
houzi wrote: Thu Jan 26, 2023 7:53 pm Deadlifts felt a bit crap today. Decided to just go ahead amd stick with hook grip since I watched a video earlier this week of someone tearing a bicep haha! Im injury prone enough without adding to it. Hook grip actually felt decent today too.
My left hip on the other hand...... Its the same injury/ache that i had in my left hip/upper quad last summer and im not sure what is causing it. Its like a dull pain and only present during a certain ROM, but its certainly annoying. Just doing a bunch.of rehab work that may or may not help it along.
I'm not even injury prone, but ditching mixed grip keeps my nerves at ease. Unless I ever plan to do a powerlifting meet, I just stick to straps after my overhand gives out on the way up on warmups.
Thats a smart way to do it. I remember once or twice doing mixed grip I would feel a small twinge in my bicep or elbow and thats what prompted me to try hook, amongst other things. I would like to do a powerlifting meet at some point so i do want to keep my grip strong, but meets seem to be few and far between here. Though to be honest if ever did a meet perhaps i would just do bench only.

houzi
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30-1-2023

#666

Post by houzi » Sun Jan 29, 2023 8:20 pm

Long Pause Bench Press:
152.5kg x1
140kg x2
140kg x4
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5

Deficit Push Ups:
BW x30
BW x30
BW x20

Inverted Rows:
BW x15
BW x15
BW x15

houzi
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31-1-2023

#667

Post by houzi » Mon Jan 30, 2023 9:19 pm

High Bar Squat:
190kg x1 --- PR
180kg x2 --- PR
180kg x3 --- PR
130kg x5
130kg x5
130kg x5
130kg x5
130kg x5
130kg x5

Plank:
BW x60s
BW x60s
BW x60s

Single Leg RDL:
BW x10
BW x10
BW x10


Only planned on hitting two doubles with 180kg today, but I decided to just take a third if i felt it was there. And it was! So a new 1RM, 2RM and 3RM for High Bar Squats today.

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SnakePlissken
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Re: 31-1-2023

#668

Post by SnakePlissken » Tue Jan 31, 2023 4:15 am

houzi wrote: Mon Jan 30, 2023 9:19 pm High Bar Squat:
190kg x1 --- PR
180kg x2 --- PR
180kg x3 --- PR
Only planned on hitting two doubles with 180kg today, but I decided to just take a third if i felt it was there. And it was! So a new 1RM, 2RM and 3RM for High Bar Squats today.
Hell yeah

houzi
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3-2-2023

#669

Post by houzi » Thu Feb 02, 2023 7:46 pm

Bench Press:
150kg x1
160kg x1
170kg x1 ---------- PR!



My left quad/hip are still aching, and my left knee is also feeling rather tender. Decided I dont want to push it, so figured I will start a bench press focus program next week. Decided to test maxes since I havent hit a Bench 1RM in about 8 months. Anyway, managed to hit 170kg! Im using the wide grip as my standard grip.

houzi
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4-2-2023

#670

Post by houzi » Sat Feb 04, 2023 4:19 am

Deadlift:
240kg x1
240kg x3 --- PR

Cable Rows:
70kg x10
70kg x10

Back Extensions:
BW x10
BW x10


Met up with a mate at a commercial gym since he wants to get into lifting. I decided that since my quad and knee felt OK i would push it a little bit. Managed a new 3RM. This is also the first time ive done deadlifts from the floor in about 2 months. Block Pulls and Deficits seem to have helped!

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Renascent
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Re: 4-2-2023

#671

Post by Renascent » Sat Feb 04, 2023 8:55 pm

houzi wrote: Sat Feb 04, 2023 4:19 am Deadlift:
240kg x1
240kg x3 --- PR
Good shit!

houzi
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Re: 4-2-2023

#672

Post by houzi » Sun Feb 05, 2023 4:47 am

Renascent wrote: Sat Feb 04, 2023 8:55 pm
houzi wrote: Sat Feb 04, 2023 4:19 am Deadlift:
240kg x1
240kg x3 --- PR
Good shit!
Thanks man. Its good to see that my deadlift is slowly creeping higher.

houzi
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Re: Houzi Training Log

#673

Post by houzi » Mon Feb 06, 2023 6:01 pm

Well I seem to have injured my left pec again. This is so frustrating. I guess not much training for me this week and possibly next week too. My left quad is aching a tiny bit, but i dont want to lean into lower body training and hurt myself there. I was looking at benching 3x a week but if im so injury prone, perhaps keeping my low frequency approach is best. Ive been considering if I should change my split further...

Ideas that im bouncing around are to use a 6 training-days split, spread over 10 days. This would give more time between heavy sessions, and possibly more recovery/less injury risk.

Other idea is to use a very low frequency split. Have 1 or 2 accessory days and then have a day for alternating Heavy Bench Press/Bench Variation and a day for alternating Heavy Squat/Deadlift. I enjoy going hard in training so having sessions where i can push things is good for me. But I know that if push too hard every week then things start to fall apart! My deadlift does well with pushing hard every other week, perhaps my squat would too? Bench did ok the past 6 weeks too with a somewhat alternating scheme.

I dunno, just ideas for now. Just the ramblings of a motivated but injured man

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JohnHelton
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Re: Houzi Training Log

#674

Post by JohnHelton » Tue Feb 07, 2023 6:28 am

Sorry to hear about the injury. Are you going to do high rep, low intensity training to nurse it back to health?

houzi
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Re: Houzi Training Log

#675

Post by houzi » Tue Feb 07, 2023 4:53 pm

JohnHelton wrote: Tue Feb 07, 2023 6:28 am Sorry to hear about the injury. Are you going to do high rep, low intensity training to nurse it back to health?
Yeah I think thats what ill be doing with my pec. Ill likely take the same approach with my quad, but not sure yet. I feel like that may require some actual corrective exercises.

houzi
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8-2-2023

#676

Post by houzi » Tue Feb 07, 2023 7:07 pm

The Try-to-fix-myself chronicles

Pec Flyes:
2.5kg per hand x lots

Feet Up Bench Press:
20kg x30
25kg x30
27.5kg x30
30kg x30

Wall Sits:
BW x a few

Lunges:
BW x a few

Wide Stance Squats:
BW x a few


Yesterday my pec felt very tight up near the shoulder. Pec is feeling ok today, just moving it around and getting it warmed up. I just keep doing these reps slowly bumping the weight up. No pain whatsoever during any reps. I stopped at 30kg because... i just did. Ill take a small win. I think 40-50-60kg by next week should be pain free.

I didnt really do any quad rehab stuff, but I have highlighted that it is the wider-than-shoulder-width stance that sets off the pain. This is likely why conventional deadlifts are doing ok... i have a reasonably narrow stance. My usual squat stance also is fairly narrow despite my height. My feet are only around shoulder width, but that width is where the discomfort kicks in. Playing around with stances, it seems that the wider I go, the more discomfort i feel. The pain/discomfort is along the lateral left side of my quad... perhaps a weakness/inbalance in my hips or something, as a result of my uneven flatfootedness?
I think next session (maybe tomorrow?) I will get in some high reps with Wide Stance Squats. They might be the tool to overcome this. Fight fire with fire.

houzi
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9-2-2023

#677

Post by houzi » Wed Feb 08, 2023 8:12 pm

Wide Stance Squat:
BW x15
20kg x15
40kg x10
BW x15
BW x15

Block Pull:
180kg x2
220kg x2
250kg x2 --- PR

Hanging Leg Raises:
BW x10
BW x10

Lateral Hip Drops:
BW x lots
BW x lots
BW x lots


So the wide stance squats without load feel ok, but not great. Added load makes them especially uncomfortable so not using that anymore. However, doing them with bodyweight felt better each set. By the final set there was no discomfort at all. Since i was warmed up and the discomfort had gone i decided i wanted to do some sort of training this week... 180kg moved very well with block pulls... 220kg moved ok... meathead brain took over and went for 250kg x2. That was bloody hard haha. Heaviest set ive ever done in my life, on any movement.
Lateral hip drops are a movement i saw Chris Bridgford doing in a video to rehab lateral quad pain so figured i would try them. They hammer almost the exact area i need to hit, but no discomfort like the wide stance squats.

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Renascent
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Re: 9-2-2023

#678

Post by Renascent » Wed Feb 08, 2023 8:20 pm

houzi wrote: Wed Feb 08, 2023 8:12 pmLateral hip drops are a movement i saw Chris Bridgford doing in a video to rehab lateral quad pain so figured i would try them. They hammer almost the exact area i need to hit, but no discomfort like the wide stance squats.
I couldn't find the video you're referring to, but I'm assuming you mean these:


And if so, you might feel them in the morning. And the day after, too.

houzi
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Re: 9-2-2023

#679

Post by houzi » Wed Feb 08, 2023 8:31 pm

Renascent wrote: Wed Feb 08, 2023 8:20 pm
houzi wrote: Wed Feb 08, 2023 8:12 pmLateral hip drops are a movement i saw Chris Bridgford doing in a video to rehab lateral quad pain so figured i would try them. They hammer almost the exact area i need to hit, but no discomfort like the wide stance squats.
I couldn't find the video you're referring to, but I'm assuming you mean these:


And if so, you might feel them in the morning. And the day after, too.
No these are very different. Theyre from a standing position. This is the video:

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Renascent
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Re: 9-2-2023

#680

Post by Renascent » Wed Feb 08, 2023 8:36 pm

houzi wrote: Wed Feb 08, 2023 8:31 pm
Renascent wrote: Wed Feb 08, 2023 8:20 pm
houzi wrote: Wed Feb 08, 2023 8:12 pmLateral hip drops are a movement i saw Chris Bridgford doing in a video to rehab lateral quad pain so figured i would try them. They hammer almost the exact area i need to hit, but no discomfort like the wide stance squats.
I couldn't find the video you're referring to, but I'm assuming you mean these:


And if so, you might feel them in the morning. And the day after, too.
No these are very different. Theyre from a standing position. This is the video:
Ah! Gotcha.

I've been trying to figure out how to incorporate a variant into my own sessions.

I remember asking Trevor Jaffe about the issue he was trying to resolve about a year ago.

Here's hoping.

ETA: Thanks, dude! I watched the rest of the video, and saw he was demonstrating some hip flexor strengthening movement(s) as well. This looks very helpful for my own situation.

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