Houzi Training Log

A place to track your progress, or lack thereof

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houzi
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3-3-2023

#701

Post by houzi » Thu Mar 02, 2023 8:04 pm

Bench Press:
137.5kg x9 ---- PR! (failed 10th rep)

Squat:
100kg x10
100kg x10
100kg x10

Pull Ups:
BW x10
BW x10
BW x10

Overhead Press:
25kg x20
25kg x20
25kg x20

Band Pull Aparts:
band x40

Managed to get 137.5kg for a new 9RM.... but I attempted a 10th rep and that got stuck about midway. Ah! So close! Next week I must resist the urge to rep out and I must hold back a bit. Updated my max on the spreadsheet to 175kg.
Also first time doing squats in about 3 weeks. Everything felt ok.

houzi
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6-3-2023

#702

Post by houzi » Sun Mar 05, 2023 7:54 pm

Bench Press:
147.5kg x3
147.5kg x3
147.5kg x3
147.5kg x3
122.5kg x8
122.5kg x8
122.5kg x8

Band Pull Aparts:
band x lots
band x lots
band x lots
band x lots



Last night my left pec felt a bit.....odd. Almost like i had strained it, but not as painful. No idea how it happened or where it came from. Decided to try warm ups this morning and prepared for the worst - having to rehab it again. At the first sign of pain I intended to just stop.
I ended up doing the whole workout! WTF is that about. Pec felt a bit "achey" but not painful. Going to massage the hell out of it tonight. If i can survive this week, then it should be ok.

houzi
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8-3-2023

#703

Post by houzi » Tue Mar 07, 2023 8:42 pm

Bench Press:
87.5kg x8
105kg x6
105kg x6
122.5kg x5
122.5kg x5
140kg x3
140kg x3
157.5kg x1
157.5kg x1

Barbell Rows:
80kg x10
80kg x10
80kg x10

KB Goblet Squats:
32kg x15
32kg x15
32kg x20


Everything felt ok today. Doing heavy singles after volume was a bit odd, but they moved pretty well. RPE 8 sort of a range, no grinding or sticking points. This time last year 157.5kg was very close to max effort work.
Pecs held up too. I just need to survive friday, not do anything stupid and then see what happens after the taper.

houzi
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10-3-2023

#704

Post by houzi » Thu Mar 09, 2023 9:31 pm

Bench Press:
140kg x3
140kg x3
140kg x9 ---- PR!!!!

Squat:
100kg x10
140kg x10

Pull Ups:
BW x10
BW x10
BW x10

Overhead Press:
20kg x20
25kg x20
25kg x20

Tricep Pushdowns:
band x lots


Today my plan was to just play it safe, keep the pec healthy and ready for next week. Instead of an AMRAP with 140kg the idea was to just do 3x3 instead.
First two sets moved very well, no pec discomfort, form and technique felt LOCKED IN. Best its felt in a while.
Decided for the last set to do a "soft" AMRAP: bar slows down then its over. I expected 5-6 reps, whatever.
Ended up with 9 reps for a new 9RM! WTF is that about?? 9th rep moved perhaps a touch easier than last weeks 9th rep. Gives an E1RM of 182.5kg.

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JohnHelton
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Re: Houzi Training Log

#705

Post by JohnHelton » Fri Mar 10, 2023 5:06 am

Dude! Congrats. I'm looking forward to you trying for the 182.5 kg 1RM. A 400 lb bench is a huge milestone.

cole
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Re: Houzi Training Log

#706

Post by cole » Fri Mar 10, 2023 5:25 am

Nice rep pr!

houzi
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Re: Houzi Training Log

#707

Post by houzi » Fri Mar 10, 2023 5:48 am

@JohnHelton and @cole thanks guys. Im super excited by this progress (and honestly rather amazed) I showed my mate who also lifts the video and he said "lol why didnt you do a tenth rep, you had it".
For now, my goal for next friday is to hit 172.5kg-175kg to chip my previous PR, and then if I think more is there ill go for something bigger. Provided I stay healthy of course...

houzi
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13-3-2023

#708

Post by houzi » Sun Mar 12, 2023 9:27 pm

Bench Press:
140kg x2
140kg x2
140kg x2
122.5kg x5
122.5kg x5
122.5kg x5

Band Pull Aparts:
band x lots
band x lots

houzi
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15-3-2023

#709

Post by houzi » Tue Mar 14, 2023 9:50 pm

Bench Press:
87.5kg x5
105kg x4
122.5kg x3
132.5kg x3
132.5kg x3
140kg x2
140kg x2

houzi
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17-3-2023

#710

Post by houzi » Thu Mar 16, 2023 8:22 pm

Bench Press:
155kg x1

165kg x1

175kg x1 ------ PR!

180kg x1 ----------------- PR!!! 4 plates! (in kg anyway)


Well feeling pretty damn happy with this. 165kg moved very smoothly, felt I could have doubled or tripled it. 175kg was a bit slower so I knew I could add a little more. Added 5kg for 180kg, which is 4 plates in kilos, but just 396lbs. It was a mega grind but I hit it!! Very very glad with this. If I had put just 100 grams more, or the moon moved further away by 1cm that shifted the earths gravity or something daft I would have missed it.
When I figure out a way to share video ill post it in here.

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Skid
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Re: Houzi Training Log

#711

Post by Skid » Thu Mar 16, 2023 8:59 pm

Congrats on the PR! That's an impressive weight!

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Renascent
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Re: Houzi Training Log

#712

Post by Renascent » Thu Mar 16, 2023 9:21 pm

Fuck yeah!

houzi
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Re: Houzi Training Log

#713

Post by houzi » Fri Mar 17, 2023 1:49 am

@Skid and @Renascent thanks guys. This was a big goal of mine to hit a 4 plate bench and im so happy to have hit it.


Yes, yes, I know its 396lbs due to the kg and lbs conversion and not 400lbs but I now feel that I am a "strong" bencher.

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JohnHelton
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Re: Houzi Training Log

#714

Post by JohnHelton » Fri Mar 17, 2023 5:09 am

Huge! Congrats!

houzi
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Re: Houzi Training Log

#715

Post by houzi » Sat Mar 18, 2023 5:51 am

JohnHelton wrote: Fri Mar 17, 2023 5:09 am Huge! Congrats!
Thanks mate!


Im not really sure where ill take my training next. This week is a deload, but ill likely try something heavy with the slingshot. Im considering either going back to low frequency because its easy to plan... or .... since ive seemingly gotten adapted to this higher frequency, perhaps keep doing some higher frequency stuff. Ill be re-introducing squats and deads.

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JohnHelton
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Re: Houzi Training Log

#716

Post by JohnHelton » Sat Mar 18, 2023 8:14 am

What program have you been doing to produce these bench results?

houzi
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Re: Houzi Training Log

#717

Post by houzi » Sat Mar 18, 2023 5:21 pm

JohnHelton wrote: Sat Mar 18, 2023 8:14 am What program have you been doing to produce these bench results?
I was using the Nuckols 3x Int Med Vol. program.

However, that may have just been giving me the chance to peak and display strength since I was benching comparitively heavy 3x a week using it, compared to my recent 1x a week. I also havent done heavy squats or deadlifts in about a month which may have helped.
Prior to the Nuckols program, everything has just been stuff of my own design for the past few months. Usually 1x a week Comp. Bench with a heavy top set or two, followed by tons of submax volume. Plus a secondary day with a lighter variation, usually with straight sets.

houzi
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22-3-2023

#718

Post by houzi » Tue Mar 21, 2023 10:22 pm

Bench Press:
140kg x1
150kg x1

Slingshot Bench Press:
150kg x1
160kg x1
170kg x1

DB Bench Press:
25kg x10
35kg x10
40kg x10
50kg x10


Today was a bit crap. Lifted in a commercial gym, and all the equipment was a bit subpar. Bench felt a bit rickety and thin and slippery, and the rack was a bit narrow. DB pressing felt good though, thats one thing I miss about commercial gyms, however home gym is still farrrr superior.
Hopefully squat and deadlift very light tomorrow, then a light back workout on friday.

houzi
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23-3-2023

#719

Post by houzi » Wed Mar 22, 2023 8:55 pm

Squat:
160kg x5

Deadlift:
180kg x5

Hanging Leg Raises:
BW x10
BW x10


Just establishing a very low baseline that can be built upon. No quad pain or discomfort.... Im feeling hopeful.

houzi
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24-3-2023

#720

Post by houzi » Thu Mar 23, 2023 9:56 pm

Band Assisted Pull Ups:
BW x8
BW x8
BW x8

Barbell Rows:
20kg x20
20kg x20

Grip Stuff

Bicep Curls:
band x20


Honestly surprised I even trained, had no energy today. My lats feel really achey so hopefully no injury there from deadlifting. Think I have a good idea of what ill do with my training moving forward, ill outlike that later.

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