Thanks! My bench strength is starting to take off, lets see how long this upward trend continues...
Houzi Training Log
Moderator: Chebass88
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Re: Houzi Training Log
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30-11-2022
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
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
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2-12-2022
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.
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.
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3-12-2022
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.
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.
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6-12-2022
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
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
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9-12-2022
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.
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.
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12-12-2022
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.
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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13-12-2022
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.
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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Re: Houzi Training Log
Congrats on the bench rep PR. That puts your e1RM close to 400 lbs.
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Re: Houzi Training Log
Thanks. Yes, crawling closer to 400. I just need to stay injury free.JohnHelton wrote: ↑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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15-12-2022
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.
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.
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16-12-2022
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
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
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Re: Houzi Training Log
Well ive finally caught covid, so no lifting for me this week!
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26-12-2022
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.
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.
- EggMcMuffin
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Re: Houzi Training Log
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.
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Re: Houzi Training Log
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.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.
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27-12-2022
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.
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.