Houzi Training Log

[houzi]

Feet Up Bench Press:
90kg x10
90kg x10
90kg x10
90kg x10
90kg x10

Overhead Press:
50kg x10
50kg x10
50kg x10
50kg x10
50kg x10

Pull Aparts:
band x20
band x20
band x20

[houzi]

Deficit Deadlift:
200kg x1
190kg x5 --- PR
145kg x5
145kg x5
145kg x5
145kg x5

Pull Ups:
BW x12
BW x11
BW x9


Havent done deficit deadlifts in maybe 2 years, so this was an easy PR to hit. Still got mega DOMS from the pause squats on tuesdays, so they werent the most comfortable. Did back offs double overhand because they were light enough.

Also, last workout of the year.

[houzi]

Long Pause Bench Press:
152.5kg x1 --- PR
140kg x2
140kg x2
140kg x2
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5

Deficit Push Ups:
BW x30
BW x25
BW x20


Slightly pointless +2.5kg PR for a proper 3-count pause. I felt like i forgot how to bench today, everything felt a little off. I think doing the long pauses causes me to sink into my chest a lot more, which throws off my bar path.

[houzi]

High Bar Squat:
182.5kg x1 --- PR
170kg x3 --- PR
170kg x3
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5

Plank:
BW x60s
BW x60s
BW x60s


This is the first time ever using a belt and sleeves for High Bar, managed to hit some quite comfortable PRs! Chipped the single by 2.5kg comfortably at 7-8RPE, back off triple is a new 2RM and 3RM. Then i did it again! Back offs were perhaps too light, but since i rarely do any high bar squats im happy to just drill the movement.

[Renascent]

High Bar Squat:
182.5kg x1 --- PR

Nice!

[SnakePlissken]

High Bar Squat:
182.5kg x1 --- PR

Nice!

400lb club on HB Squats sounds awesome!

[houzi]

@Renascent and @SnakePlissken thanks guys.

I remember years ago I worked my ass off to hit 400lbs/180kg on high bar squat and the closest i ever got was 170kg. I switched to Low Bar and that helped my squat take off. Anyway, I feel confident that I can get this for reps in the next few weeks, which would be pretty cool to do High Bar (185kg is my Low Bar 10RM).

[houzi]

Floor Press:
100kg x10
100kg x10
100kg x10
100kg x10
100kg x10

Overhead Press:
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x9

Band Pull Aparts:
band x20
band x20
band x20


First time doing floor press, feels pretty good on my triceps. Triceps were cooked for overhead press.

[houzi]

Block Pull:
230kg x1 --- PR
220kg x8 --- PR
180kg x5
180kg x5
180kg x5
180kg x5

Pull Ups:
BW x10
BW x10
BW x10


Pushed the set with 220kg a little more than i probably should have. Gives an E1RM of 280kg!! Which is interesting... If i can push my deficit deadlifts up to build that bottom end, perhaps theres a deadlift PR in there somewhere.
For reference im pulling off of 3-4 inch blocks (3 rubber stall mats stacked on top of each other).

[houzi]

Wide Grip Bench Press:
152.5kg x1 --- PR
130kg x10 --- PR
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5

Deficit Push Ups:
BW x30
BW x20
BW x20


Feeling pretty good about this. Decided to push a 130kg AMRAP today on wide grip bench...... it went rather well!
This means my wide grip (index on rings) 10RM equals my regular grip (ring finger on rings) 10RM. Hmmm if wide grip continues to get stronger then perhaps ill make this wide grip my new regular grip.
Next wide grip session I will likely bump up to 140kg.

[houzi]

Pause Squat:
190kg x1 --- PR
180kg x3 --- PR
180kg x3
132.5kg x5
132.5kg x5
132.5kg x5
132.5kg x5
132.5kg x5
132.5kg x5

Plank:
BW x60s
BW x60s
BW x60s

[houzi]

Feet Up Bench Press:
92.5kg x10
92.5kg x10
92.5kg x10
92.5kg x10
92.5kg x10

Overhead Press:
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x10

Band Pull Aparts:
band x20
band x20
band x20


Much easier doing overhead press this week after feet up bench press rather than after floor press. However, it just tells me that floor press is great for hammering my triceps. Looking forward to that next week.

[houzi]

Deficit Deadlift:
215kg x1
200kg x5 ---PR
150kg x5
150kg x5
150kg x5
150kg x5

Pull Ups:
BW x13
BW x8
BW x6


Top set with 200kg I used hook grip and it went pretty well. Definately had reps in the tank there. Backs offs I did all DOH because its still light enough.

[houzi]

Long Pause Bench Press:
152.5kg x1
140kg x3
140kg x3
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5

Deficit Push Ups:
BW x30
BW x23
BW x15



Didnt feel as good today, but on video the weights moved ok. Fairly confident I can take 140kg for a set of 4 next time around and continue the progression.

[houzi]

High Bar Squat:
185kg x1 --- PR
170kg x5 --- PR
127.5kg x5
127.5kg x5
127.5kg x5
127.5kg x5
127.5kg x5
127.5kg x5

Plank:
BW x60s
BW x60s
BW x60s



High Bar felt pretty good today. Its amazing the difference a belt makes. Felt I had another rep in the tank on the 5RM too. Next time ill bump up to 180kg and work again towards a 5RM.

[houzi]

Floor Press:
102.5kg x10 --- PR
102.5kg x10
102.5kg x10
102.5kg x10
102.5kg x10

Overhead Press:
55kg x10
55kg x10
55kg x10
55kg x9
55kg x6

Band Pull Aparts:
band x20
band x20
band x20

[houzi]

Block Pull:
240kg x1 --- PR
230kg x5 --- PR
180kg x5
180kg x5

Pull Ups:
BW x10
BW x10
BW x10


This was a bit tougher than projected but ill take it. Heaviest pull ive done in months. I think this might be the last time I pull hook, im strongly considering switching back to mixed grip. After 8 months it still feels like hell on my thumbs, and i feel that is slowing down my deadlift off the floor. It never feels 100% secure. Ill probably test mixed grip next week and see how it feels.

[houzi]

Wide Grip Bench Press:
155kg x1 --- PR
140kg x8 --- PR
115kg x5
115kg x5
115kg x5
115kg x5
115kg x5
115kg x5
115kg x5
115kg x5

Deficit Push Ups:
BW x30
BW x20
BW x20

Inverted Rows:
BW x15
BW x15
BW x15


So i managed to hit 140kg x8 again! I did go for a 9th rep which I really knew i had no chance of getting but attempted anyway. Failed it on my chest so dumped it on the safety rails. Once again my wide grip matches my best regular bench press and spits out an E1RM of 177.5kg. So still not certain if should make this Wide Grip my primary grip yet, as im yet to surpass my normal grip. I am strongly considering deloading next week then running another bench only program to push for the 4-plate goal. Either something of my own devising or im leaning towards one of the nuckols 3x programs.

[JohnHelton]

Nice work. You might give @Hanley's super advanced bench program a go.

[houzi]

Nice work. You might give @Hanley's super advanced bench program a go.

Thanks man. I actually bookmarked that program a while back. Not sure how well i could manage choosing the sessions based on fatigue or readiness though. However, i do like the idea of not having fixed days with fixed sessions.
The nuckols programs appeal to me due to being pure percentage based, stops my meathead stupidity from occuring!