Houzi Training Log

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

17-6-2022

#541

Post by houzi » Thu Jun 16, 2022 9:30 pm

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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

20-6-2022

#542

Post by houzi » Sun Jun 19, 2022 10:52 pm

Long Pause Bench Press:
150kg x1 ---PR
130kg x6



Thats all i had time for. Decided to push the single a little heavier just to have some fun, was fairly easy 8 RPE.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

22-6-2022

#543

Post by houzi » Tue Jun 21, 2022 9:13 pm

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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

23-6-2022

#544

Post by houzi » Wed Jun 22, 2022 9:37 pm

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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

24-6-2022

#545

Post by houzi » Thu Jun 23, 2022 10:08 pm

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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

25-6-2022

#546

Post by houzi » Fri Jun 24, 2022 7:33 pm

Pec Flyes:
2.5kg x20
2.5kg x20
2.5kg x20

Bench Press:
20kg x20
20kg x20
20kg x20


Little bit of movement just to nudge the pec along towards recovery.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

27-6-2022

#547

Post by houzi » Sun Jun 26, 2022 9:10 pm

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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

29-6-2022

#548

Post by houzi » Tue Jun 28, 2022 9:06 pm

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....

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

30-6-2022

#549

Post by houzi » Wed Jun 29, 2022 9:18 pm

SLDL:
182.5kg x6 --- PR

Barbell Rows:
100kg x10
80kg x10
80kg x10


Didnt feel like doing much, so pushed for a little PR on stiff legs.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

4-7-2022

#550

Post by houzi » Sun Jul 03, 2022 10:00 pm

Block Pull:
212.5kg x4 ---PR
180kg x4
180kg x4
180kg x4
180kg x4

Front Squat:
90kg x6
90kg x6

Split Squat:
BW x10
BW x10
BW x10

Hamstring Curl:
band x10
band x10
band x10

Hanging Leg Raises:
BW x10
BW x10
BW x10

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

6-7-2022

#551

Post by houzi » Tue Jul 05, 2022 9:10 pm

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

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

8-7-2022

#552

Post by houzi » Thu Jul 07, 2022 9:18 pm

Deadlift:
220kg x1
220kg x1
220kg x1
200kg x3

Barbell Rows:
60kg x10
60kg x10
60kg x10

Pull Ups:
BW x10
BW x10
BW x10

Bicep Curls:
5kg x10
5kg x10
5kg x10

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

11-7-2022

#553

Post by houzi » Sun Jul 10, 2022 9:00 pm

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.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Houzi Training Log

#554

Post by JohnHelton » 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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

Re: Houzi Training Log

#555

Post by houzi » Mon Jul 11, 2022 8:11 am

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.
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.

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.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

14-7-2022

#556

Post by houzi » Wed Jul 13, 2022 10:05 pm

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).

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

20-7-2022

#557

Post by houzi » Tue Jul 19, 2022 8:54 pm

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.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Houzi Training Log

#558

Post by JohnHelton » Wed Jul 20, 2022 5:09 am

Nice work!

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

Re: Houzi Training Log

#559

Post by houzi » Wed Jul 20, 2022 5:20 pm

JohnHelton wrote: Wed Jul 20, 2022 5:09 amNice work!
Thanks! Ive got a goal of 140kg x10, so im only 5kg and two reps short of that.

houzi
Registered User
Posts: 1008
Joined: Mon Mar 30, 2020 7:32 am

22-7-2022

#560

Post by houzi » Thu Jul 21, 2022 9:52 pm

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.

Post Reply