Houzi Training Log

[houzi]

damn, a set of 20 with pulls is torture

Yep! Its pretty damn tough. But not as awful as it seems.

[houzi]

Not really been updating this log the past two weeks because I havent really felt like it. Anyway, training has been going very well. Notable lifts from the past 2 weeks:

Deadlifts: 160kg x18 (thought i did 20)
- Did these touch and go to cheat it a little. A little easier but let down by my ability to count haha!


Bench Press: 160kg x1, 145kg x5
- Neither of these are PRs, but this is my heaviest bench single in months and the set of 5 matches my 5RM. Progress is coming....


Slingshot Bench Press: 170kg x2 (PR)
- This was fun! Chipped my 2RM by 2.5kg, had a rep or more in the tank.


Next block starts next week. Ill be re-introducing squats into training again, but very light. I will move away from ultra high rep deadlifts because they are making my knees feel...... odd. Full steam ahead on bench though!

[houzi]

Bench Press:
142.5kg x1
137.5kg x6
120kg x3
120kg x3
120kg x3
120kg x3
120kg x3
120kg x3

Inverted Rows:
BW x15
BW x15
BW x15

Tricep Pushdowns:
band x15
band x15
band x15


Single flew, top set of 137.5kg felt good, at around 9RPE. My left shoulder feels a little off which makes me a little nervous, but no pain during the workout. Ill massage the hell out of it later today.

[houzi]

Squat:
167.5kg x1
162.5kg x7
142.5kg x3
142.5kg x3
142.5kg x3

Feet Up Bench Press:
70kg x20
70kg x20

Overhead Press:
52.5kg x7
52.5kg x7
52.5kg x7
52.5kg x7

Hanging Leg Raises:
BW x10
BW x10
BW x10

Pull Aparts:
band x50


Starting the rebuild of my squats. Top set of 7 reps was around 7-8RPE.

[houzi]

Long Pause Bench Press:
115kg x2
115kg x2
115kg x2
115kg x2
115kg x2
115kg x2

Lateral Raises:
5kg x20
5kg x20
5kg x20

Tricep Pushdowns:
band x20
band x20
band x20


Very light workout today. Next week I intend on moving the overhead presses onto this day. Makes no sense having a very long drawn out session and then a very quick session. Pecs and Shoulders all feeling good though. Lets see how monday goes!

[houzi]

Deadlift:
202.5kg x1
197.5kg x6
170kg x3
170kg x3

Pull Ups:
BW x10
BW x10
BW x10

Grip Stuff

[houzi]

Bench Press:
150kg x1
145kg x6 --- PR
122.5kg x3
122.5kg x3
122.5kg x3
122.5kg x3
122.5kg x3
122.5kg x3

KB Rows:
24kg x10
24kg x10
24kg x10

Tricep Pushdowns:
band x15
band x15
band x15


Hell yes finally hit a new bench PR! Gives an E1RM of 172.5kg. Lets see how the next weeks of the block go.

[JohnHelton]

Congrats!

[houzi]

Congrats!

Thanks! Feels good to be back to hitting PRs. I may have a nice heavy PR double in mind for the end of the block

[houzi]

https://www.data-drivenstrength.com/new ... takeaway-6

I thought this was very interesting, especially with regard to what they say about low frequency training. I seem to fit their description of who may be better with lower frequency: 1. I take a few sets to get warmed up and going and 2. I can maintain performance over a decently large number of sets.

Anyway, thought it was worth a share.

[JohnHelton]

https://www.data-drivenstrength.com/new ... takeaway-6

I thought this was very interesting, especially with regard to what they say about low frequency training. I seem to fit their description of who may be better with lower frequency: 1. I take a few sets to get warmed up and going and 2. I can maintain performance over a decently large number of sets.

Anyway, thought it was worth a share.

This is pretty interesting stuff. I fatigue greatly after high RPE sets. Thus, I would probably benefit from greater frequency with less volume per session, pushing the RPE a bit higher.

[houzi]

Squat:
177.5kg x1
172.5kg x6
145kg x3
145kg x3
145kg x3

Feet Up Bench Press:
75kg x20
75kg x20

Inverted Rows:
BW x15
BW x15
BW x15

Hanging Leg Raises:
BW x10
BW x10
BW x10


Squats still feel a bit off, but noticeably better than last week. Top set at around 8RPE, maybe 7RPE. E1RM around 210-215kg-220kg. Slowly but surely the squat strength is coming back.

[houzi]

Long Pause Bench Press:
117.5kg x2
117.5kg x2
117.5kg x2
117.5kg x2
117.5kg x2
117.5kg x2

Overhead Press:
55kg x7
55kg x7
55kg x7
55kg x7

Lateral Raises:
5kg x20
5kg x20
5kg x20

Tricep Pushdowns:
band x20
band x20

Pull Aparts:
band x50

[houzi]

Deadlift:
212.5kg x1
207.5kg x8
175kg x3
175kg x3

Pull Ups:
BW x10
BW x10
BW x10

Grip Stuff:
deadhangs and grippers



Deadlifts felt ok on warm ups, hook grip felt off on the top single and it wasnt very fast, then somehow on the amrap (which i strapped up for) my strength returned. This set of 8 matches my best 8RM, wish i had tried for 9! I had a bit in the tank too.

[houzi]

Bench Press:
152.5kg x1
152.5kg x3
125kg x3
125kg x3
125kg x3
125kg x3
125kg x3
125kg x3

KB Rows:
24kg x10
24kg x10
24kg x10

Tricep Pushdowns:
band x15
band x15
band x15


Bench strength dipped a little bit today, only got 3 on the top set. Im hoping its just fatigue from the deadlift on saturday and that next week i can still push for something fun.

[houzi]

Squat:
182.5kg x1
182.5kg x5
147.5kg x3
147.5kg x3
147.5kg x3

Feet Up Bench Press:
80kg x20
80kg x20 (holy pec pump batman!)

Inverted Rows:
BW x15
BW x15
BW x15

Hanging Leg Raises:
BW x10
BW x10
BW x10


Squats feeling ok, top set at around 8RPE, though honestly im.not sure, im trying to stop before my form turns ugly, so it may have been closer to any uglier 6-7RPE. This is weight that i have hit for 10 reps before. Pushes E1RM up to 217.5kg, but ive been keeping all my squats very submaximal. Next week i will likely push a bit harder to end the block.

[houzi]

Long Pause Bench Press:
120kg x2
120kg x2
120kg x2
120kg x2
120kg x2
120kg x2

Overhead Press:
57.5kg x7
57.5kg x7
57.5kg x7
57.5kg x7

Lateral Raises:
5kg x20
5kg x20
5kg x20

Tricep Pushdowns:
band x20
band x20

Pull Aparts:
band x50

[houzi]

Deadlift:
217.5kg x1
217.5kg x2
180kg x3
180kg x3

Pull Ups:
BW x10
BW x10
BW x10

Grip:
CoC no2


Pretty comfortable DL day. Nothing really special, next week hopefully go for an AMRAP.

[houzi]

Bench Press:
165kg x1
160kg x2 --- PR!!!
127.5kg x3
127.5kg x3
127.5kg x3

KB Rows:
24kg x10
24kg x10

Tricep Pushdowns:
band x15
band x15


Very happy with today! Managed to hit 165kg for a very heavy single to finish the block, this is 2.5kg less than my all time best. Then hit 160kg x2 for a new 2RM, which is huge for me. If i can get 160kg moving for reps, then im going in the right direction. No aches or pains or injuries, so a great session overall.
Ill load something heavy for slingshot later this week, but not sure what......

[JohnHelton]

Nice work!