Houzi Training Log

[houzi]

Inverted Rows:
BW x12
BW x12
BW x12

Overhead Press:
40kg x12
40kg x12
40kg x12

Hanging Leg Raises:
BW x12
BW x12
BW x12

Hamstring Curls:
band x20
band x20
band x20

Bicep Curls:
20kg x20
20kg x20
20kg x20


This session was very easy. I had a few complications since i wanted to do Meadows rows, but couldnt get them set up how I thought I could so switched to inverted rows. Hamstring curls felt wayyyyyy too easy. I think I might change this session to something more conditioning focused. We shall see...

[houzi]

Squat:
210kg x1
190kg x4
147.5kg x5
147.5kg x5
147.5kg x5
147.5kg x5

Bench Press:
150kg x1
135kg x4
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5

RDL:
125kg x8
125kg x8
125kg x8


Squats were possibly a little over 8RPE, but hey theyre the heaviest squats ive done since..... May? The set of 4 at 190kg was odd, every rep felt heavy but they all moved the same apart from the last one when i looked back at the video. Bench felt fantastic though. 150kg was exactly on 8RPE. Should be back to full bench strength soon, squats still playing catch up.

[houzi]

Split Squats:
20kg x12
20kg x12
20kg x12

Pull Ups:
BW x12
BW x12
BW x12

Dips:
BW x8
BW x8
BW x8

Tricep Skullcrushers:
22.5kg x20
22.5kg x20
22.5kg x20


Whole workout done in about 35 minutes. Switched out banded rows for dips. Kept dips at the lower end of the planned rep range (8-12) regardless of how easy they felt. My pecs are feeling good and i want to keep it that way! I will slowly increase these over time. Fun session.

[houzi]

Deadlift:
225kg x1
200kg x4
160kg x5
160kg x5
160kg x5

Wide Grip Bench Press:
105kg x6
105kg x6
105kg x6
100kg x6
100kg x6

High Bar 1 1/4 Squat:
125kg x3
125kg x3
125kg x3



Deadlifts seem to be coming back. 225kg moved slightly better than 220kg last week. Hook grip feeling very strong.

[houzi]

Inverted Rows:
BW x12
BW x12
BW x12

Overhead Press:
45kg x12
45kg x12
45kg x12

Hanging Leg Raises:
BW x12
BW x12
BW x12

Hamstring Curls:
band x20
band x20
band x20

Bicep Curls:
22.5kg x20
22.5kg x20
22.5kg x20

[houzi]

Squat:
210kg x1
195kg x3
150kg x5
150kg x5
150kg x5
150kg x5

Bench Press:
152.5kg x1
140kg x5
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5


Pretty frustrating session. Squats felt like crap and my left quad/hip is feeling achey again. On the top set of 195kg I wanted to hit 4, but the second rep i hit the safety bars and that threw me off. Third rep felt awful so i racked it.
Bench was slightly better. 152.5kg moved ok, but not what i hoped. 140kg x5 felt ok, E1RM on bench still sat around 165kg so not too bad. Bench back offs moved like a rocket though.
Skipped RDLs because motivation had tanked and session was running too long.
I think its safe to say that running something purely RPE based does not work for me.

Im away travelling next week so i guess thats an impromptu deload. After I get back im not sure where i want to push my training. Im very much considering just purely doing bench press, and let squats and deads linger for a while. Just let my quad sort itself out and actually achieve some training goals.

I very much want that 4 plate bench and I know its possible for me to get at least close to it. Im thinking of running the Nuckols 3x Int bench program, or maybe the program that @Hanley outlined in his log recently that i believe @JohnHelton is running.

Any input from anyone who peruses this training log very much welcome!

[JohnHelton]

I've just started Hanley's advanced bench program, so I can't comment on the results. But I can say that it hasn't destroyed me. The workouts seem well measured.

[houzi]

I've just started Hanley's advanced bench program, so I can't comment on the results. But I can say that it hasn't destroyed me. The workouts seem well measured.

Yeah it seems not too far off what I have done previously in terms of rep ranges and percentages. Im also thinking to just write out my own program.... Ive got another week or so to decide which direction i go.

[houzi]

Feet Up Bench Press:
120kg x6 --- PR

Overhead Press:
40kg x10
40kg x10
40kg x10
40kg x10
40kg x10

Inverted Rows:
BW x20
BW x15


Motivation has dwindled a bit so decided to go for an easy rep PR to cheer myself up. Havent done feet up bench in a while, but it felt ok.

[JohnHelton]

I've just started Hanley's advanced bench program, so I can't comment on the results. But I can say that it hasn't destroyed me. The workouts seem well measured.

Yeah it seems not too far off what I have done previously in terms of rep ranges and percentages. Im also thinking to just write out my own program.... Ive got another week or so to decide which direction i go.

I think one could simplify Hanley's approach with using a double progression model.

Starting point:
a) 65% x 6r x _s
b) 70% x 5r x _s
c) 75% x 4r x _s
d) 80% x 3r x _s
e) 85% x 2r x _s
f) 90% x 1r x _s

Use the percentages to start with. Then just increment the weight for a particular session when you are able to get 12 sets, assuming only 2:30 rest. Pick the session based on how you feel. More intensity when you are feeling better.

For example: If you start session A at 105kg for 65%, you might only be able to get 10 sets completed before you start hitting @9-10. However, once you are able to get 12 sets done, you would bump the session A weight to 107.5kg. The other sessions weights would remain the same until you are able to get 12 sets for those individual sessions.

[houzi]

Deadlift:
210kg x6

Slingshot Bench Press:
160kg x5 ---- PR!!!

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


Today was half terrible, half awesome. Deadlifts felt terrible, i seem to have forgotten how to deadlift properly. My hip still has an ache during warm ups and im always subconciously thinkibg about it.
Decided to have some fun and use Slingshot for first time in months. Expected to just hit 1 or 2 reps at 160kg. Reps felt good so kept going and hit 5! Possibly had another very slow and grindy rep in the tank.

[houzi]

Bench Press:
137.5kg x1
125kg x7
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4

Band Tricep Pushdowns:
band x15
band x15
band x15

Split Squats:
20kg x10
20kg x10
20kg x10

Hanging Leg Raises:
BW x10
BW x10
BW x10


Aaaaand im back! Bench Press focus for a while, week 1 of my own program. Started out pretty light and intend to build up. Beginning with a 155kg E1RM to keep things light while i get back to training. Today went very well, ill bump the max to 157.5kg or 160kg for next week.

[houzi]

1 1/4 Bench Press:
100kg x3
100kg x3
100kg x3

Feet Up Bench Press:
60kg x20
60kg x20

Overhead Press:
50kg x8
50kg x8
50kg x8
50kg x8

Lateral Raises:
5kg x15
5kg x15
5kg x15

Inverted Rows:
BW x15
BW x15
BW x15

Band Pull Aparts:
band x50


Light day, nothing very difficult at all. Pecs are a little achey from previous session so im hoping this light stimulus can get them feeling better. Im praying for no injuries again.

[houzi]

Deadlift:
182.5kg x1 (DOH)
182.5kg x10


Since im putting my squat and deadlift strength on the backburner for a while, ive got the stupid idea to push for 20RM on deadlifts.... Anyway, these felt pretty crap I seem to have forgotten how to deadlift or something. Next week Ill go a lot lighter and aim for more reps.

[houzi]

Long Pause Bench Press:
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3

Pull Ups:
BW x10
BW x10
BW x10

Tricep Skullcrushers:
20kg x15
20kg x15
20kg x15


Quite an easy session this morning. Wanted to do pec flyes but theyre a little tricky to do with just plates. Zero pec discomfort today since on thursday i got my wife to massage the hell out of my pecs/anterior delt. Seems like thats going to be my go-to prehab.

[houzi]

Bench Press:
140kg x1
132.5kg x7
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4

Tricep Pushdowns:
band x15
band x15
band x15

Split Squats:
40kg x10
40kg x10
40kg x10

Hanging Leg Raises:
BW x10
BW x10
BW x10

[houzi]

1 1/4 Bench Press:
105kg x3
105kg x3
105kg x3

Feet Up Bench Press:
65kg x20
65kg x20

Overhead Press:
55kg x8
55kg x8
55kg x8
55kg x8

Lateral Raises:
10kg x15
10kg x15
10kg x15

Inverted Rows:
BW x15
BW x15
BW x15

Band Pullaparts:
band x50

[houzi]

Well my right pec feels very odd, just from riding my Ebike to the market earlier. Shit.
Perhaps i wont bench tomorrow. Perhaps this bench focus training is too much right now and im just grinding myself down trying to reach strength levels from where i was in May.
Im thinking to just do some hypertrophy stuff, start mega light and use some variations i havent used in a while. Try to fix some weaknesses and let injuries heal up in entirety. Average to Savage 2.0 again perhaps? My goal of a 4 plate bench remains, ill never be a good squatter or deadlifter, but im an ok bencher. So a bench focus program will be in my future.


Or i wake up tomorrow feeling better, in which case disregard this.

[houzi]

Long Pause Bench Press:
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3

Deadlift:
160kg x1 (DOH)
150kg x20 --- Worst thing ive done in a while PR

Pull Ups:
BW x10
BW x10
BW x10

Tricep Pushdowns:
bamd x20
band x20


Wole up today and my pec felt ok.... Was tempted to not even train since my head is a mess from yesterday and feeling a bit bummed about training. Decided to just do what I could and ended up doing the full planned bench session with no pain. I finally have 2 rest days so we will see how i feel on monday, perhaps an extra day of recovery will make a difference. So disregard my previous post for now.


Deadlifts..... similar to bench, didnt really have a plan for today, was tempted to either push 150kg or do multiple doubles with 182.5kg. 150kg won that thought process. This was seriously tough. Incredibly inaccurate E1RM at 262.5 with this i think haha.

[cole]

damn, a set of 20 with pulls is torture