Houzi Training Log

[houzi]

High Bar Pause Squat:
130kg x10 --- PR
102.5kg x10
102.5kg x10
102.5kg x10
102.5kg x10

RDL:
90kg x12
90kg x12
90kg x12

Split Squat:
BW x15
BW x15

Hanging Leg Raises:
BW x some
BW x some
BW x some

Hamstring Curls:
band x50 total reps


Bumped up the weight by 10kg for the top set today.... and had no real problems with it. Barely even a 1/10 on discomfort, mostly at 0/10. Im still doing some rehab/prehab movemebts prior and after each session. Not going to go full throttle yet though, however it does feel good to see the light at the end of the injury tunnel. I might go up another 10kg next week too.

[houzi]

Feet Up Bench Press:
110kg x10
87.5kg x10
87.5kg x10
87.5kg x10
87.5kg x10
87.5kg x10

Overhead Press:
47.5kg x12
47.5kg x12
47.5kg x12
47.5kg x12

Floor Press:
85kg x20

Upright Rows:
20kg x20
20kg x20
20kg x20

Tricep Skullcrushers:
20kg x lots
20kg x lots
20kg x lots

Pull Aparts:
band x100 total reps


Shoulder felt good today. Hip has been feeling better too. Perhaps im nearly healed?

[houzi]

Wide Grip Block Pull:
170kg x11 --- PR

Pull Ups:
BW x10
BW x10
BW x8
BW x6
BW x5

Barbell Rows:
50kg x10
50kg x10
50kg x10
50kg x10

Inverted Rows:
BW x15
BW x15

Bicep Curls:
20kg x lots
20kg x lots
20kg x lots

Grip:
no2 x some


Decent pull day. Hit 11 reps on the block pulls because I cant count. Im trying out not doing any back off sets on deadlifts to A) give less stress to my injury and B) to see what happens. Im doing plenty of volume on squats and RDLs on my Day 1. Next week I will likely go up to 180kg, but do 2 sets of 6 reps. TFL injury didnt give me any problem at all today. Winner.

[houzi]

High Bar Pause Squat:
140kg x10 --- PR
110kg x10
110kg x10
110kg x10
110kg x10

RDL:
92.5kg x12
92.5kg x12
92.5kg x12

Split Squat:
BW x15
BW x15

Hanging Leg Raises:
BW x lots
BW x lots
BW x lots

Hamstring Curls:
band x50 total reps


Hmmm some of the discomfort is back, though still only around 1/10 or 2/10 in terms of discomfort. I tried using a foam roller for the first time this weekend, and I think that may have caused it. Regardless, my top set this week was easier than last week. Interestingly, this puts me only 10kg away from my best regular High Bar Squat 10RM. If I can surpass that with High Bar Pause Squats, that would be cool.

[houzi]

Feet Up Bench Press:
120kg x10
95kg x10
95kg x10
95kg x10
95kg x10
95kg x10

Overhead Press:
47.5kg x12
47.5kg x12
47.5kg x12
47.5kg x12

Floor Press:
90kg x17

Upright Rows:
20kg x20
20kg x20
20kg x20

Tricep Skullcrushers:
22.5kg x lots
22.5kg x lots
22.5kg x lots

Pull Aparts:
band x100 total reps



Bench felt a bit sluggish today, but my sleep last night was awful. The phantom mosquito kept me awake from 5am onwards. Im using a more moderate grip on Feet Uo Bench Press too, rather than my standard wide grip. Will increase to 130kg next time.

[houzi]

Wide Grip Block Pull:
180kg x10 --- PR

Pull Ups:
BW x10
BW x10
BW x9
BW x6
BW x5

Barbell Rows:
50kg x10
50kg x10
50kg x10
50kg x10

Inverted Rows:
BW x15
BW x15

Bicep Curls:
20kg x lots
20kg x lots
20kg x lots

Grip:
CoC no2


Pretty good session. TFL discomfort at a solid 0/10 today on the deadlifts! Had a great back pump by the end of the session.

[houzi]

High Bar Pause Squat:
150kg x5 --- PR
105kg x10
105kg x10

RDL:
92.5kg x12

Split Squat:
BW x15

Hanging Leg Raises:
BW x lots
BW x lots

Hamstring Curls:
band x25


This is a deload week of sorts. Im cuttimg back a ton of volume and Im not pushing hard on the top sets at all this week. I figure that Ive made good progress rehabbing my injury, id be stupid to push too hard too early and fuck everything up again.
This is also a bittersweet PR today. The last time I hit 150kg on High Bar Pause Squat was last year and I did it after a ton of other squatting volume:

Squat:
215kg x1
220kg x1
225kg x1
185kg x2
185kg x2
185kg x2
185kg x2

High Bar Pause Squat:
150kg x4 --- PR
150kg x4

Ah well Im slowly crawling my way back.

[houzi]

Feet Up Bench Press:
130kg x5 --- PR
90kg x10
90kg x10
90kg x10

Overhead Press:
47.5kg x12
47.5kg x12

Floor Press:
90kg x10

Upright Rows:
20kg x20
20kg x20

Triceps Skullcrushers:
22.5kg x lots
22.5kg x lots

Pull Aparts:
band x50 total reps


Managed to hit a new 5RM on feet up bench press. Didnt move especially fast, but wasnt terrible. Hopefully I can add a rep to this next week.

[houzi]

Wide Grip Block Pull:
190kg x5 --- PR

Pull Ups:
BW x10
BW x10
BW x9

Barbell Rows:
50kg x10
50kg x10

Inverted Rows:
BW x15

Bicep Curls:
20kg x lots
20kg x lots

Grip:
no2


Managed a 10kg jump up from last week and got a PR, sort of.
This ends an actual 4 weeks block of full training. Im considering for the next 4 weeks that I will either keep the training split the same, or switch to an Upper/Lower split and have alternating squats and deads. As im slowly bumping the weights up Im just nervous of re-injuring my quad, so only doing one heavy lower movement per week may be best.

[houzi]

OK the plan as it stands will be to switch to an Upper/Lower/Full Body Acc split since my quad is still acting up a bit, and two heavy lower sessions a week might be pushing it. Ill also start using an alternating scheme too, but continue with the same 10RM approach. Ill continue with the same variations im currently using, but ill push Floor Press to Day 3 and i wont alternate it.

[houzi]

Feet Up Bench Press:
140kg x1
130kg x3
130kg x6 --- PR
92.5kg x10
92.5kg x10
92.5kg x10
92.5kg x10
92.5kg x10

Overhead Press:
47.5kg x12
47.5kg x12
47.5kg x12
47.5kg x12

Banded Dips:
BW x lots
BW x lots

Inverted Rows:
BW x20
BW x20

Tricep Skullcrushers:
22.5kg x lots
22.5kg x lots
22.5kg x lots

Upright Rows:
22.5kg x20
22.5kg x20
22.5kg x20


Managed to squeeze out a new 6RM PR, only 5 days after hitting it for a 5RM. Im still using a comparitively medium grip. Hoping it carries over when i switch to my wide grip comp style bench press. Next week I may have reverse grip bench press as my alternative main movement, but im undecided for now.
Hopefully my TFL feels better on wednesday, I should have a High Bar Pause Squat PR within reach, which would be very nice.

[houzi]

High Bar Pause Squat:
160kg x1 --- PR
150kg x10 --- PR
110kg x10
120kg x10
120kg x10
120kg x10

RDL:
95kg x12
95kg x12
95kg x12

Split Squat:
BW x15
BW x15

Laying Leg Raises:
BW x lots
BW x lots
BW x lots

Banded Leg Curls:
band x50 total reps


A big win today. The single with 160kg was easy. The top set of 10 was tough, but wasnt bad. Ill jump up to working towards 160kg x10 next time. Next week will be Wide Grip Block Pulls.

[houzi]

Floor Press:
90kg x18 (i am yet to learn how to count to 20)

Pull Ups:
BW x10
BW x10
BW x10
BW x9
BW x5

Barbell Rows:
55kg x10
55kg x10
55kg x10
55kg x10

Bicep Curls:
20kg x lots
20kg x lots
20kg x lots

KB Swings:
24kg x100 total reps

Plank:
BW x60s
BW x60s
BW x60s

Grip Stuff



Fun session. I re-racked my Floor Press set way too early, thought i did 20. Got a fun back pump, KB Swings were easy but good too.

[houzi]

Reverse Grip Bench Press:
120kg x1 --- PR
110kg x8 --- PR
82.5kg x10
82.5kg x10
82.5kg x10
82.5kg x10
82.5kg x10

Overhead Press:
50kg x12
50kg x12
50kg x12
50kg x12

Band assisted Dips:
BW x lots
BW x lots

Inverted Rows:
BW x20
BW x20

Tricep Skullcrushers:
22.5kg x lots
22.5kg x lots
22.5kg x lots

Upright Rows:
22.5kg x20
22.5kg x20
22.5kg x20


Well.... Reverse Grip Bench Press is certainly an odd one. Hardest part was unracking the bar! That took some getting used to, plus the different bar path on the press. PRs via this being a new movement, so not really a PR.

[houzi]

Wide Grip Block Pull:
200kg x1 --- PR
190kg x10 --- PR
150kg x10
150kg x10

RDL:
95kg x12
95kg x12
95kg x12

Split Squat:
BW x15
BW x15

Laying Leg Raises:
BW x lots
BW x lots
BW x lots

Laying Leg Curls:
band x50 total reps


Things are moving along nicely. Discomfort at 0/10 for the whole session! Winner.
Hopefully squats go well next week.

[houzi]

Floor Press:
90kg x22 --- finally learned how to count to 20

Pull Ups:
BW x10
BW x10
BW x10
BW x9
BW x6

Barbell Rows:
55kg x10
55kg x10
55kg x10

Bicep Curls:
20kg x lots
20kg x lots
20kg x lots

KB Swings:
32kg x100 total reps

Plank:
BW x60s
BW x60s
BW x60s



Decent accessory session. Finally hit 90kg for over 20 reps on Floor Press.

I think next week I will make a few changes to the accessory movements im using on the Upper and Lower day, and change a few things on the accessory day as well. Id like the accessory day to be a bit more full body conditioning focused.

[houzi]

Feet Up Bench Press:
140kg x1
130kg x7 --- PR
130kg x3
95kg x10
95kg x10
95kg x10
95kg x10
95kg x10

Overhead Press:
50kg x12
50kg x12
50kg x12
50kg x12

Band Assisted Dips:
BW x lots
BW x lots

Inverted Rows:
BW x20
BW x20

Tricep Skullcrushers:
25kg x lots
25kg x lots
25kg x lots

Upright Rows:
25kg x20
25kg x20
25kg x20


Top set of 7 reps was a bit tough, though I do think there was a tiny chance 8 reps was there if I wanted risk death.... Ah well, its a PR, its with a closer-than-usual grip and gives an E1RM of 160kg. So not too bad. Hoping things stay healthy for squats on wednesday.

[houzi]

High Bar Pause Squat:
170kg x1 --- PR
160kg x10 --- PR
125kg x10
125kg x10
125kg x10

RDL:
100kg x12
100kg x12
100kg x12

Split Squat:
BW x15
BW x15

Laying Leg Raises:
BW x lots
BW x lots
BW x lots

Laying Hamstring Curls:
band x50 total reps


This was a tough one. Did a thorough warm up because I was worried my TFL would give me problems. However, that wasnt the case. Managed to fight through and get a new 10RM. Very happy with this, but I feel wrecked now. Next week hopefully I can hit something good on Wide Grip Block Pulls to finish off this sort-of-hypertrophy phase.

[houzi]

Pull Ups:
BW x10
BW x10
BW x10
BW x10
BW x7

Barbell Rows:
55kg x10
55kg x10
55kg x10

KB Swings:
32kg x100 total reps


Thats all I did today. Im still pretty wiped out from squats on wednesday and last night my sleep was terrible. Decided to train anyway and just do the bare minimum. I figure that since today is meant to be an accessory day anyway, theres no point digging myself further into a fatigue debt. This Monday will be Reverse Grip Bench Press again so thats easy enough, then wednesday will be the Wide Grip Block Pulls.

[houzi]

Reverse Grip Bench Press:
130kg x1 --- PR
110kg x10 --- PR
87.5kg x10
87.5kg x10
87.5kg x10
87.5kg x10

Overhead Press:
52.5kg x10
52.5kg x10

Inverted Rows:
BW x10
BW x10

Dips:
BW x10
BW x10


I may go to meet up with a mate at his gym and try out Trap bar Deadlifts on Thursday, instead of wide grip block pulls. We shall see....