Houzi Training Log

[houzi]

Bench Press:
120kg x5

15 mins workout, cool.

[houzi]

Well I think im just not going to train for the next 10 days or so. My lat is still bothering me and my hip/quad is the same. I feel like trying to train around these problems will just mean they are still there waiting for me later. I havent had more than 6 days off of training in a while, so going to push for 10 days or more of total rest, just doing some stretching and light movements to keep blood flow. Hopefully this works.

[JohnHelton]

Rest up and get better. You will heal.

[houzi]

Im baaaaack...

Bench Press:
120kg x3

Feet Up Bench Press:
90kg x5
90kg x5
90kg x5
90kg x5
90kg x5
90kg x5


So took about 8 days off. Lat feels slightly better, quad is getting there but still some discomfort. Going to just focus on bench for a while. Todays workout was extremely easy with everything around RPE 5-6.

[houzi]

Bench Press:
130kg x3

Overhead Press:
52.5kg x5
52.5kg x5
52.5kg x5
52.5kg x5
52.5kg x5
52.5kg x5

RDL:
120kg x10
120kg x10

[houzi]

Bench Press:
140kg x3

Long Pause Bench Press:
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5

Dead Hangs:
Some x Few

Band Pull Aparts:
Some x Lots

[houzi]

Bench Press:
140kg x3

Squat:
20kg x15
20kg x15
60kg x5


My left pec is aching again after that set. Benching every other day is stupid for me to try. Its not torn or strained, but pushing it hard will probably lead to that again. Annoyingly 140kg moved faster than last Saturday. RPE 7-8. So my strength is still there but my body remaining in one piece is unlikely. From here on out im sticking to my lower frequencies, 1-2x a week max.

Quad and lat is feeling better though. I can rack a barbell in low bar position with no lat discomfort. Quads have a small ache during squats, but its much less than before. I guess ill just take thing easy for a while longer and not push too early.

[houzi]

Bench Press:
140kg x3

Feet Up Bench Press:
100kg x4
100kg x4
100kg x4
100kg x4
100kg x4

Band Pull Aparts:
band xLots


Ignored my own advice in the above post. My pec felt great on this day so I bloody went for it. Top set of 3 moved the best that it has so far.

[houzi]

Squat:
180kg x3

Bench Press:
140kg x3

Pull Ups:
BW x15


First time doing squats with a belt and sleeves. Hip/quad still has a small ache, but it doesnt get any worse under higher load. 180kg felt like a house but in the video it looked like a fast back off set. Bench still moving the same. Lat feels good too, 15 very easy underhand grip pull ups - not bad for not doing them in months and still being around 107kg! Or are they called chin ups if theyre underhand? Who cares, im pulling my body upwards. Its a pull up.

[houzi]

Deadlift:
140kg x19


Why? Because why not, thats why. I was chatting with a friend the other day about cardio. I mentioned that 180kg x20 would be a very cool goal to achieve in the far off and mysterious future. Decided to have a little test today. Did 19 reps with 140kg because I cant count and thought I did 20! Honestly had another 3-5 reps in me. Very annoyed I stopped early. Next time ill find someone to count my reps for me.

[JohnHelton]

Crazy cardio!

[houzi]

Crazy cardio!

Thanks! Ive always been pretty decent at high reps. Im guessing its from my background of more endurance-based training stuff while in the military. I will say this felt wayyyy easier than when I did it with squats last year.

[houzi]

Bench Press:
145kg x3

Pull Ups:
BW x10
BW x10
BW x10

Banded Tricep Pushdowns:
band x lots

[houzi]

Squat:
180kg x3

Bench Press:
145kg x3

Feet Up Bench Press:
105kg x3
105kg x3
105kg x2
105kg x2

[houzi]

Deadlift:
220kg x4

Wide Grip Bench Press:
115kg x6 --- PR

1 1/4 High Bar Squat:
130kg x3 --- PR


Full body session, trying out the new split for september and trying out the variations ill use. These are PRs via having never pushed these variations before. Wide Grip I have my pointer finger just on the power ring (max legal width?). 1 1/4 squats were pretty awesome, holy crap i can actually feel my quads working during a squat!
On friday ill likely do Squats and Bench Press and that might be all my lifting until after 12th September.

[houzi]

Squat:
180kg x8
140kg x5
140kg x5

Bench Press:
140kg x5
100kg x5
100kg x5

Pause Deadlift:
210kg x2 --- PR (I think)


Ok second full body day done. Went to lift with a mate at a commercial gym. God the quality of equipment there is awful, noodley barbells and terrible benches. Anyway, pretty happy with Squats! Thats the most squat volume ive done in months, good to know my work capacity hasnt dissapeared. Bench was a little annoying but was mostly due to the awful thin bar spinning and wrecking my bar path. Pause deadlifts were just for fun, when i start the next block these will likely be RDLs in this secondary deadlift slot.

My E1RMs from this week are a 227.5kg Squat, 162.5kg Bench Press and 250kg Deadlift. So honestly not miles away from where my top end was before.

[houzi]

At the risk of jinxing myself, I think I am ready to jump back into regular training! No more aches and pains anywhere.
My plan is to do two big SBD sessions and then have smaller accessory sessions inbetween for non-barbell hypertrophy, prehab and maybe even some conditioning! For now it looks like:

Day 1: Squat, Bench Press, DL Variation
Day 2: Accessories
Day 3: off
Day 4: Deadlift, Bench Variation, Squat Variation
Day 5: Accessories
Day 6: off
Day 7: off

Im tempted to have 3 accessory sessions for a sort of Legs, Push, Pull thing, but not sure if i want to lift 5 days a week, and not sure how to lay that out.

[houzi]

Squat:
205kg x1
182.5kg x4
142.5kg x5
142.5kg x5
142.5kg x5
142.5kg x5

Bench Press:
145kg x1
130kg x4
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5

RDL:
120kg x8
120kg x8
120kg x8



Feels good to be actually training again. Nothing hurt or broke or strained so all good. Strength feels a bit down, but I also havent lifted in about 10 days so to be expected. Just laying a foundation this week that i can build on over the coming 4 weeks. This is the heaviest squat ive done since the end of May too.

[houzi]

Split Squats:
BW x12
BW x12
BW x12

Pull Ups:
BW x12
BW x9
BW x7

Band Rows:
band x20
band x20
band x20

Tricep Skullcrushers:
20kg x20
20kg x20
20kg x20


Accessory session. Need to find an alternative to band rows, I want something that i can hit for less reps. Though it does give a great pump.

[houzi]

Deadlift:
220kg x1
190kg x4
155kg x5
155kg x5
155kg x5

Wide Grip Bench Press:
100kg x6
100kg x6
100kg x6
95kg x6
95kg x6

1 1/4 High Bar Squat:
120kg x3
120kg x3
120kg x3


This session went ok, but i was still a bit achey from Monday. Im hoping this is just as a result of returning to full training and my body atill adapting. Deadlifts felt a bit off, but I did all sets hook grip so hopefully will build up some strength there.