Houzi Training Log

A place to track your progress, or lack thereof

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houzi
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Re: Houzi Training Log

#621

Post by houzi » Tue Nov 29, 2022 8:27 pm

JohnHelton wrote: Mon Nov 28, 2022 5:53 amNice work!
Thanks! My bench strength is starting to take off, lets see how long this upward trend continues...

houzi
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30-11-2022

#622

Post by houzi » Tue Nov 29, 2022 8:28 pm

Squat:
192.5kg x1
192.5kg x5
150kg x3
150kg x3

Feet Up Bench Press:
85kg x19 (thought i did 20)

Inverted Rows:
BW x15
BW x15

Hanging Leg Raises:
BW x10
BW x10

houzi
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2-12-2022

#623

Post by houzi » Thu Dec 01, 2022 7:44 pm

Long Pause Bench Press:
122.5kg x2
122.5kg x2

Overhead Press:
60kg x7
60kg x9

Lateral Raises:
5kg x20
5kg x20

Band Pullaparts:
band x25


Really light session. Unfortunately, i seem to have tweaked my left pec again, bizarrely while doing the feet up bench press on wednesday. Only very very slightly, so i was extremely cautious today during warm ups. Just did the planned deload work and obviously scratched the slingshot. Its not injured, but it feels like how it felt in June when i thought "hmm this seems injurious... ah well ill just keep training through it"...... which then lead to an actual pec strain.
Ill take next week as a deload on all lifts, ive had a pretty successful 8 weeks of training. Id rather deload 1 week than rehab for 5 weeks.

houzi
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3-12-2022

#624

Post by houzi » Fri Dec 02, 2022 8:23 pm

Deadlift:
227.5kg x1
227.5kg x5 ----- PR!!

Pull Ups:
BW x10
BW x10

Grip:
No2 Gripper x a few



Nice way to finish off the block. My body feels pretty wrecked so wasnt sure how today would go. Managed to beat my old 5RM by 2.5kg! Reps 4 and 5 were TOUGH though, RPE 10 for sure.

Plan for next week is to take a full deload, only very light movements. Im considering making a slight change to my split, making it 6 days for a microcycle but spread over a week and a half (training 4 days each 7 day week). Just to give more time between the heavier sessions.

Day 1. Primary Bench
Day 2. Primary Squat
Day 3. Light Bench
Day 4. Primary Deadlift
Day 5. Light Bench
Day 6. Light Squat/Light Deadlift

I dunno, seems like it could be fun. Or ill just keep my current 4 day split. Ill decide after the deload.

houzi
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6-12-2022

#625

Post by houzi » Mon Dec 05, 2022 7:40 pm

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

Slingshot Bench Press:
140kg x1
160kg x1
170kg x1
180kg x1 ----- PR!!!

Band Pull Aparts:
band x20
band x20



So this meant to be a deload week......
I did my deload bench volume and my pec felt fine. Had this nagging thought in my mind that said i owed it to myself to hit the slingshot set that i skipped last week. (i like to do one heavy set of slingshot on the last week of each block. Its sort of like a fun meat-head present to myself).
Anyway, weight was flying, so I figured i had to put 4 plates on. I bloody got it!
Wont bench again this week, make sure i actually rest up my pecs, shoulders and triceps for this week. Likely do some light squats tomorrow, maybe some light deads and upper body on friday

houzi
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7-12-2022

#626

Post by houzi » Tue Dec 06, 2022 7:49 pm

Squat:
130kg x5
130kg x5
130kg x5
130kg x5
130kg x5

Hanging Leg Raises:
BW x10
BW x10


Easy deload session.

houzi
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9-12-2022

#627

Post by houzi » Thu Dec 08, 2022 8:23 pm

Feet Up Bench Press:
40kg x20
50kg x20
50kg x20
50kg x20

Barbell Rows:
40kg x20
50kg x20
50kg x20
50kg x20

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


Extremely light session, just to get some blood moving. Next week back into the new block of training.

houzi
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12-12-2022

#628

Post by houzi » Sun Dec 11, 2022 7:10 pm

Bench Press:
147.5kg x1
140kg x8 --- PR!
120kg x4
120kg x4
120kg x4
120kg x4
120kg x4
120kg x4

Feet Up Bench Press:
90kg x6
90kg x6

KB Rows:
32kg x10
32kg x10
32kg x10

Tricep Pushdowns:
band x20
band x20
band x20


Rep PR following last weeks deload. Felt a tiny twinge in my left pec on the last rep, but felt nothing during the backoffs. They were flying. Next 2 weeks I will hold back on the top sets and the last week I will hopefully hit a new 3RM.

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Renascent
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Re: 12-12-2022

#629

Post by Renascent » Sun Dec 11, 2022 8:19 pm

houzi wrote: Sun Dec 11, 2022 7:10 pm140kg x8 --- PR!
Nice!

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Re: 12-12-2022

#630

Post by houzi » Mon Dec 12, 2022 8:46 pm

Renascent wrote: Sun Dec 11, 2022 8:19 pm
houzi wrote: Sun Dec 11, 2022 7:10 pm140kg x8 --- PR!
Nice!
Thanks man. Feels good to be slowly chipping away. This gives me the highest E1RM ive ever had on bench press (177.5kg)!

houzi
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13-12-2022

#631

Post by houzi » Mon Dec 12, 2022 8:49 pm

Squat:
185kg x1
175kg x8
150kg x4
150kg x4
150kg x4
150kg x4

High Bar 1 1/4 Squat:
105kg x4
105kg x4

Plank:
BW x60s
BW x60s
BW x60s


A decent squat day. More volume than Ive done in months so i expect DOMS tomorrow. ERM is slowly climbing back up.

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JohnHelton
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Re: Houzi Training Log

#632

Post by JohnHelton » Tue Dec 13, 2022 4:52 am

Congrats on the bench rep PR. That puts your e1RM close to 400 lbs.

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Re: Houzi Training Log

#633

Post by houzi » Wed Dec 14, 2022 7:40 pm

JohnHelton wrote: Tue Dec 13, 2022 4:52 am Congrats on the bench rep PR. That puts your e1RM close to 400 lbs.
Thanks. Yes, crawling closer to 400. I just need to stay injury free.

houzi
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15-12-2022

#634

Post by houzi » Wed Dec 14, 2022 7:51 pm

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

Overhead Press:
52.5kg x8
52.5kg x8
52.5kg x8
52.5kg x8

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

Push Ups:
BW xAMRAP
BW xAMRAP
BW xAMRAP

Pull Aparts:
band x50


Pecs both feeling a little achey today. Had mega pec DOMS on tuesday and wednesday. The whole workout went without a problem, but it does make me nervous. I really dont want to get injured again. I think I will finish out this block, then switch to some lighter training for a while. Considering i got back up to PR level within 6 weeks of actual structured training after several months of just doing whatever, it stands to reason I could do that again if i actually had some lighter, but also structured trainining.
If i still feel that there is an injury risk on monday then ill take the week off again, which i really dont want to do..... but even more i dont want to get injured. Need to be sensible.

houzi
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16-12-2022

#635

Post by houzi » Thu Dec 15, 2022 8:39 pm

Deadlift:
217.5kg x1
205kg x3
175kg x4
175kg x4

Pause Deadlift:
140kg x3
140kg x3

Pull Ups:
BW x10
BW x10
BW x10

Grip:
CoC No2 x a few

houzi
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Re: Houzi Training Log

#636

Post by houzi » Mon Dec 19, 2022 6:33 pm

Well ive finally caught covid, so no lifting for me this week!

houzi
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26-12-2022

#637

Post by houzi » Sun Dec 25, 2022 8:39 pm

Wide Grip Bench Press:
140kg x1 (PR i guess)
110kg x9 (thought i did 10, very easy PR)
92.5kg x5
92.5kg x5
92.5kg x5
92.5kg x5
92.5kg x5
92.5kg x5
92.5kg x5
92.5kg x5

Push Ups:
BW x25
BW x30
BW x30



Cautiously returning to training after being wiped out by covid. Going to be using an alternating scheme for a few weeks, taking it easy with just variations of the main lifts. Goal is still a 4plates bench, but i want to just let my body be healthy, hit some weakpoints. Dont think any lift went above 7RPE today. Will add 10kg next time to the amrap set.

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Re: Houzi Training Log

#638

Post by EggMcMuffin » Sun Dec 25, 2022 9:27 pm

I got COVID and I've read that ramping up into exercise too quickly can lead to "Long COVID" and stuff like that. Just something to consider.

houzi
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Re: Houzi Training Log

#639

Post by houzi » Mon Dec 26, 2022 12:15 am

EggMcMuffin wrote: Sun Dec 25, 2022 9:27 pm I got COVID and I've read that ramping up into exercise too quickly can lead to "Long COVID" and stuff like that. Just something to consider.
Yeah mate, like I said my plan is to slowly and cautiously return to training. Today went fine and ive been covid free for about 3 or 4 days at this point.

houzi
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27-12-2022

#640

Post by houzi » Mon Dec 26, 2022 8:06 pm

Pause Squat:
170kg x1
150kg x10 --- PR
130kg x5
130kg x5
130kg x5
130kg x5
130kg x5
130kg x5

Plank:
BW x60s
BW x60s
BW x60s


Should have listened to @EggMcMuffin . This was a tough one. Havent felt this wrecked during squats in a while. Not so much covid side effects, more just a lack of conditioning for squats.

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