Houzi Training Log
Moderator: Chebass88
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17-6-2022
Block Pull:
220kg x1
200kg x10 --- PR
190kg x3
190kg x5
190kg x4
190kg x5
190kg x3
Barbell Rows:
60kg x16
60kg x15
60kg x11
60kg x8
Grip:
No2 Gripper x a few
This was a tough one. New 10rm on block pulls, will increase to 210kg next time.
220kg x1
200kg x10 --- PR
190kg x3
190kg x5
190kg x4
190kg x5
190kg x3
Barbell Rows:
60kg x16
60kg x15
60kg x11
60kg x8
Grip:
No2 Gripper x a few
This was a tough one. New 10rm on block pulls, will increase to 210kg next time.
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22-6-2022
Front Squat:
110kg x8 --- PR
105kg x3
105kg x3
105kg x4
105kg x3
105kg x3
105kg x4
Banded Hamstring Curls:
band x20
band x15
band x15
Plank:
BW x30s
BW x40s
BW x30s
Front Squat PR today was a lot easier than expected. Honestly 10 reps was within reach but the bar was slipping. Certainly felt a lot easier.
110kg x8 --- PR
105kg x3
105kg x3
105kg x4
105kg x3
105kg x3
105kg x4
Banded Hamstring Curls:
band x20
band x15
band x15
Plank:
BW x30s
BW x40s
BW x30s
Front Squat PR today was a lot easier than expected. Honestly 10 reps was within reach but the bar was slipping. Certainly felt a lot easier.
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23-6-2022
Close Grip Bench Press:
125kg x8 --- PR
112.5kg x7
112.5kg x7
112.5kg x3
I managed to strain or tweak my left pec on that last set so I just stopped the whole workout there. Aaaah very annoying. Next few bench sessions ill do really light rehab stuff, sets of 20-30 reps.
125kg x8 --- PR
112.5kg x7
112.5kg x7
112.5kg x3
I managed to strain or tweak my left pec on that last set so I just stopped the whole workout there. Aaaah very annoying. Next few bench sessions ill do really light rehab stuff, sets of 20-30 reps.
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24-6-2022
Deadlift:
240kg x1
252.5kg xFail
Pull Ups:
BW x10
BW x10
BW x10
BW x5
BW x5
BW x10 (+band)
Decided to just do what I want today. Foolishly went for a heavy single on deadlifts. Everything felt seriously heavy, though its to be expected. I think with this alternating program im doing, ill have one day continue with the 10RM structure, but have the other day use a 5RM structure. This way i can hit some slightly heavier weights and not totally detrain from higher intensity stuff.
Tomorrow will likely be very light bench rehab. Pec feels a little better today.
240kg x1
252.5kg xFail
Pull Ups:
BW x10
BW x10
BW x10
BW x5
BW x5
BW x10 (+band)
Decided to just do what I want today. Foolishly went for a heavy single on deadlifts. Everything felt seriously heavy, though its to be expected. I think with this alternating program im doing, ill have one day continue with the 10RM structure, but have the other day use a 5RM structure. This way i can hit some slightly heavier weights and not totally detrain from higher intensity stuff.
Tomorrow will likely be very light bench rehab. Pec feels a little better today.
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27-6-2022
High Bar Squat:
170kg x1
160kg x6
135kg x6
135kg x6
135kg x6
135kg x6
135kg x6
Split Squats:
BW x10
BW x15
BW x15
Band Hamstring Curls:
band x20
band x10
band x10
Leg Raise Hold:
BW x25
BW x25
BW x30
Sticking with the 10rm scheme for now, not changing yet. Going back to training 3 days a week though, Squat day, Bench day, Deadlift day, so ive moved some accessory work around a bit.
170kg x1
160kg x6
135kg x6
135kg x6
135kg x6
135kg x6
135kg x6
Split Squats:
BW x10
BW x15
BW x15
Band Hamstring Curls:
band x20
band x10
band x10
Leg Raise Hold:
BW x25
BW x25
BW x30
Sticking with the 10rm scheme for now, not changing yet. Going back to training 3 days a week though, Squat day, Bench day, Deadlift day, so ive moved some accessory work around a bit.
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29-6-2022
Slingshot Bench Press:
60kg x20
60kg x20
60kg x20
Overhead Press:
40kg x10
40kg x10
40kg x10
40kg x10
Band Tricep Pushdowns:
band x25
band x25
band x30
Pec is feeling better but even just 60kg i feel some.minor discomfort. Its not painful, but its enough to know that if i even approach anything over 100kg, its going to get worse. Threw slingshot on just to use more than a barbell.
Bit bummed out by this injury. All sorts of odd ideas floating around. Tempted to do a deadlift focus cycle again and ditch squats and bench while my pec heals up... We shall see....
60kg x20
60kg x20
60kg x20
Overhead Press:
40kg x10
40kg x10
40kg x10
40kg x10
Band Tricep Pushdowns:
band x25
band x25
band x30
Pec is feeling better but even just 60kg i feel some.minor discomfort. Its not painful, but its enough to know that if i even approach anything over 100kg, its going to get worse. Threw slingshot on just to use more than a barbell.
Bit bummed out by this injury. All sorts of odd ideas floating around. Tempted to do a deadlift focus cycle again and ditch squats and bench while my pec heals up... We shall see....
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6-7-2022
Pause Deadlift:
180kg x2
152.5kg x2
152.5kg x2
Feet Up Bench Press:
70kg x10
70kg x10
70kg x10
70kg x10
Overhead Press:
50kg x10
50kg x10
50kg x10
Band Tricep Pushdowns:
band x10
band x10
band x10
Rear Delt Flyes:
5kg x10
5kg x10
5kg x10
180kg x2
152.5kg x2
152.5kg x2
Feet Up Bench Press:
70kg x10
70kg x10
70kg x10
70kg x10
Overhead Press:
50kg x10
50kg x10
50kg x10
Band Tricep Pushdowns:
band x10
band x10
band x10
Rear Delt Flyes:
5kg x10
5kg x10
5kg x10
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11-7-2022
Not even sure what I did today, just went in to move around a bit and test out the pec. Squats up to 100kg, some bodyweight split squats, Bench press worked up to 100kg for an extremely easy set of 10 reps (seems my pec is healed and it is glorious!) then did some single leg RDLs.
I think Im going to treat this week and probably next week as a proper deload. Havent had a proper deload in perhaps 5 months or so. My left hip flexor/quad feels a bit achey, and my left lat is also aching a bit. My pec is feeling great but I figure why not just let everything rest properly.
I was going to return to my 3 days a weeks split of Squat day, Bench day, Deadlift day... but Im thinking of changing things a little and upping my frequency to 2x a week. Possibly Primary SBD day, Accessory day, Secondary SBD day. I dunno, just ideas for now.
I think Im going to treat this week and probably next week as a proper deload. Havent had a proper deload in perhaps 5 months or so. My left hip flexor/quad feels a bit achey, and my left lat is also aching a bit. My pec is feeling great but I figure why not just let everything rest properly.
I was going to return to my 3 days a weeks split of Squat day, Bench day, Deadlift day... but Im thinking of changing things a little and upping my frequency to 2x a week. Possibly Primary SBD day, Accessory day, Secondary SBD day. I dunno, just ideas for now.
- JohnHelton
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- Location: Bozeman, MT
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Re: Houzi Training Log
I think it is good to give yourself a break now and then. Helps the body and the mind.
I'm planning a 3-day split too. Day 1 - comp squat & bench, plus back accessory // Day 2 - comp deadlift & bench variation, plus arms // Day 3 - squat & bench variation, plus shoulder accessory. I think I should be able to get each workout done in just over an hour.
I'm planning a 3-day split too. Day 1 - comp squat & bench, plus back accessory // Day 2 - comp deadlift & bench variation, plus arms // Day 3 - squat & bench variation, plus shoulder accessory. I think I should be able to get each workout done in just over an hour.
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Re: Houzi Training Log
Yeah you are absolutely right, a break now and then is much needed. Sometimes our want for progress forces us to need a break, sometimes for longer than if we made a smarter decision about our recovery previously. I did the same thing last year, aches and injuries acumulated and i ended up needing a break for a few weeks.JohnHelton wrote: ↑Mon Jul 11, 2022 4:11 am I think it is good to give yourself a break now and then. Helps the body and the mind.
I'm planning a 3-day split too. Day 1 - comp squat & bench, plus back accessory // Day 2 - comp deadlift & bench variation, plus arms // Day 3 - squat & bench variation, plus shoulder accessory. I think I should be able to get each workout done in just over an hour.
3 days a week is so damned good, so much less fatigue. Im thinking the two SBD sessions may run on a bit, but the trade off would be a considerably shorter Accessory session.
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14-7-2022
Pause Squat:
160kg x2
180kg x2 --- PR
Long Pause Bench Press:
130kg x2
142.5kg x2 ---PR
100kg x5
100kg x5
100kg x5
Block Pull:
220kg x3 --- PR
Just testing out doing an SBD session, was pretty fun. Safe to say my pec is back in action! No discomfort at all. These were all 2.5kg PRs in rep ranges i havent done in a while (My 5RM on Long Pause Bench Press is 140kg, so 142.5kg for a new 2RM is cheeky but ill take it).
160kg x2
180kg x2 --- PR
Long Pause Bench Press:
130kg x2
142.5kg x2 ---PR
100kg x5
100kg x5
100kg x5
Block Pull:
220kg x3 --- PR
Just testing out doing an SBD session, was pretty fun. Safe to say my pec is back in action! No discomfort at all. These were all 2.5kg PRs in rep ranges i havent done in a while (My 5RM on Long Pause Bench Press is 140kg, so 142.5kg for a new 2RM is cheeky but ill take it).
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20-7-2022
Bench Press:
135kg x8 ---PR!
100kg x3
100kg x3
100kg x3
Band Pull Aparts:
band x lots
My training is still up in the air. My left hip/quad still doesnt feel quite right and I know at the beginning of september ill be away for a week. Im thinking ill just push bench press (very indecisive I know) and put squats and deads on the backburner for a while. So anyway, came in today to test where.my bench strength is at. Ended up with a new 8RM which puts my E1RM at around 172.5kg!! Very happy with that.
As for what program ill run, who knows, i change my mind every other day. Either ill write it out myself or ill run one of the Nuckols 3x bench templates.
135kg x8 ---PR!
100kg x3
100kg x3
100kg x3
Band Pull Aparts:
band x lots
My training is still up in the air. My left hip/quad still doesnt feel quite right and I know at the beginning of september ill be away for a week. Im thinking ill just push bench press (very indecisive I know) and put squats and deads on the backburner for a while. So anyway, came in today to test where.my bench strength is at. Ended up with a new 8RM which puts my E1RM at around 172.5kg!! Very happy with that.
As for what program ill run, who knows, i change my mind every other day. Either ill write it out myself or ill run one of the Nuckols 3x bench templates.
- JohnHelton
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- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
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Re: Houzi Training Log
Nice work!
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Re: Houzi Training Log
Thanks! Ive got a goal of 140kg x10, so im only 5kg and two reps short of that.
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22-7-2022
5-0-0 Tempo Squat:
120kg x4
140kg x3
Long Pause Bench Press:
100kg x5
Pause Deadlift:
200kg x4 --- PR
Tried out squatting with a tempo to see if that avoids my quad discomfort. Nope, still hurts. Im guessing ive strained it somehow, im thinking it may have been during one of the front squat sessions a few weeks back. Bench felt ok, but both pecs still feeling fatigued from wednesdays session so didnt go any further than 100kg. Ive played that game before and lost so common sense prevailed...
Decided to push Pause Deadlifts for another gimme PR. 200kg x4 at around 8RPE. Did them all hook grip, so thats something. Training for next week is still up in the air. Bench 1x a week? 3x a week? 17x a day and 8x a week? Who knows.
120kg x4
140kg x3
Long Pause Bench Press:
100kg x5
Pause Deadlift:
200kg x4 --- PR
Tried out squatting with a tempo to see if that avoids my quad discomfort. Nope, still hurts. Im guessing ive strained it somehow, im thinking it may have been during one of the front squat sessions a few weeks back. Bench felt ok, but both pecs still feeling fatigued from wednesdays session so didnt go any further than 100kg. Ive played that game before and lost so common sense prevailed...
Decided to push Pause Deadlifts for another gimme PR. 200kg x4 at around 8RPE. Did them all hook grip, so thats something. Training for next week is still up in the air. Bench 1x a week? 3x a week? 17x a day and 8x a week? Who knows.