Trap Bar Deadlift:
240kg x2 --- PR
210kg x10 --- PR
First time ever using a trap bar. It was a pretty large one, the handles were maybe an inch or two below my knees. All the Wide Grip Block Pulls definately payed off, these weights all felt fairly comfortable. Could have easily added an extra +10kg to both of these lifts. Heaviest set of 10 reps on any movement ever, for me.
Houzi Training Log
Moderator: Chebass88
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
4-8-2023
Pull Ups:
BW x10
BW x10
BW x10
BW x10
BW x10
Plank:
BW x60s
BW x60s
BW x60s
10mins of stairs
Some Hip rehab
That was all I did, I felt pretty wiped out this morning.
Next week I will start a new training block. Ill keep the Upper/Lower/Accessory split as life is just busy as hell and also its clearly working for me.
BW x10
BW x10
BW x10
BW x10
BW x10
Plank:
BW x60s
BW x60s
BW x60s
10mins of stairs
Some Hip rehab
That was all I did, I felt pretty wiped out this morning.
Next week I will start a new training block. Ill keep the Upper/Lower/Accessory split as life is just busy as hell and also its clearly working for me.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
7-8-2023
Long Pause Bench Press:
150kg x1
140kg x5
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
Seated OHP:
40kg x25
40kg x17
Inverted Rows:
BW x24
BW x15
Banded Dips:
BW x20
BW x16
New training cycle. First time touching anything over 140kg in about 2 months. Everything moved ok, but pauses could have been a little longer. I hit the goal of 140kg x5, so next time around ill increase by 5kg.
Im also trying out just doing 2 sets to total failure on my accessory work. Im doing a ton of barbell volume, so this is just to get a pump. Feels good.
150kg x1
140kg x5
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
Seated OHP:
40kg x25
40kg x17
Inverted Rows:
BW x24
BW x15
Banded Dips:
BW x20
BW x16
New training cycle. First time touching anything over 140kg in about 2 months. Everything moved ok, but pauses could have been a little longer. I hit the goal of 140kg x5, so next time around ill increase by 5kg.
Im also trying out just doing 2 sets to total failure on my accessory work. Im doing a ton of barbell volume, so this is just to get a pump. Feels good.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
9-8-2023
High Bar Squat:
180kg x1
170kg x6 --- PR
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
Deadlift:
140kg x4
Nordic Curls:
BW x15
BW x10
Leg Raises:
BW x25
BW x15
Decent day. Managed a rep PR on High Bar Squats, plus first time touching 4 plates since.... February?
Im trying out Nordic Curls as a hamstring acc movement. I suck at then, so im doing them very very assisted. Hopefully build that up.
180kg x1
170kg x6 --- PR
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
Deadlift:
140kg x4
Nordic Curls:
BW x15
BW x10
Leg Raises:
BW x25
BW x15
Decent day. Managed a rep PR on High Bar Squats, plus first time touching 4 plates since.... February?
Im trying out Nordic Curls as a hamstring acc movement. I suck at then, so im doing them very very assisted. Hopefully build that up.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
11-8-2023
Pull Ups:
BW x10
BW x10
BW x10
BW x8
BW x6
KB Rows:
24kg x20
24kg x20
KB Swings:
32kg x100 total reps
Band Pull Aparts:
band x100 total repa
Planks:
BW x60s
BW x60s
BW x60s
Id like to add in some extra cardio-type thing to this session. Nothing too extreme, but something to get my heart and lungs going a bit. Maybe ill rig up a sled or something to carry or something along those lines.
BW x10
BW x10
BW x10
BW x8
BW x6
KB Rows:
24kg x20
24kg x20
KB Swings:
32kg x100 total reps
Band Pull Aparts:
band x100 total repa
Planks:
BW x60s
BW x60s
BW x60s
Id like to add in some extra cardio-type thing to this session. Nothing too extreme, but something to get my heart and lungs going a bit. Maybe ill rig up a sled or something to carry or something along those lines.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
14-8-2023
Close Grip Bench Press:
140kg x1
130kg x6 --- PR
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
Bench Press:
107.5kg x4
107.5kg x4
Seated OHP:
42.5kg x22
42.5kg x15
Inverted Rows:
BW x20
BW x15
Banded Dips:
BW x20
BW x17
Easy CGBP rep PR today, realised ive never repped out anything heavier than 125kg. Next time ill add 5kg and build towards another 5RM.
Also, we are an estimated two weeks out from baby being born... im expecting training to stop or slow down for a bit.
140kg x1
130kg x6 --- PR
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
Bench Press:
107.5kg x4
107.5kg x4
Seated OHP:
42.5kg x22
42.5kg x15
Inverted Rows:
BW x20
BW x15
Banded Dips:
BW x20
BW x17
Easy CGBP rep PR today, realised ive never repped out anything heavier than 125kg. Next time ill add 5kg and build towards another 5RM.
Also, we are an estimated two weeks out from baby being born... im expecting training to stop or slow down for a bit.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
18-8-2023
KB Rows:
24kg x20
24kg x20
KB Swings:
32kg x100 total reps
Band Pull Aparts:
band x 100 total reps
Plank:
BW x60s
BW x60s
BW x60s
Pretty crappy session. My entire back is still a bit cooked from Deadlifts on wednesday. I was warming up for pull ups and I just felt my lat sort of ache... so I may have strained my lat again. Stopped pull ups immediately and just did the lighter stuff I had planned. This is really annoying, i really hope it can recover, im sick of constantly having some sort of injury looming over me
I think moving forward id like to put pull ups onto my heavy Upper day, and have more light weight high rep KB movements on this day.
24kg x20
24kg x20
KB Swings:
32kg x100 total reps
Band Pull Aparts:
band x 100 total reps
Plank:
BW x60s
BW x60s
BW x60s
Pretty crappy session. My entire back is still a bit cooked from Deadlifts on wednesday. I was warming up for pull ups and I just felt my lat sort of ache... so I may have strained my lat again. Stopped pull ups immediately and just did the lighter stuff I had planned. This is really annoying, i really hope it can recover, im sick of constantly having some sort of injury looming over me
I think moving forward id like to put pull ups onto my heavy Upper day, and have more light weight high rep KB movements on this day.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
21-8-2023
Long Pause Bench Press:
155kg x1 --- PR
145kg x2 --- PR
145kg x3 --- PR
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
Seated OHP:
45kg x21
45kg x14
Pull Ups:
BW x15
BW x9
Banded Dips:
BW x20
BW x15
Pretty "meh" day. Hit some PRs on the top sets but they felt a lot heavier than I hoped. Ive had poor sleep this weekend, maybe thats a factor? Lets see how squats move on wednesday.
155kg x1 --- PR
145kg x2 --- PR
145kg x3 --- PR
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
Seated OHP:
45kg x21
45kg x14
Pull Ups:
BW x15
BW x9
Banded Dips:
BW x20
BW x15
Pretty "meh" day. Hit some PRs on the top sets but they felt a lot heavier than I hoped. Ive had poor sleep this weekend, maybe thats a factor? Lets see how squats move on wednesday.
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
23-8-2023
High Bar Squat:
190kg x1
180kg x4 --- PR
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
Deadlift:
170kg x4
Good Morning:
40kg x15
40kg x15
Leg Raises:
BW x25
BW x25
Nice 4RM today! No pain or discomfort in my hip/quad. Was pretty bloody tough though...
190kg x1
180kg x4 --- PR
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
Deadlift:
170kg x4
Good Morning:
40kg x15
40kg x15
Leg Raises:
BW x25
BW x25
Nice 4RM today! No pain or discomfort in my hip/quad. Was pretty bloody tough though...
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
29-8-2023
Close Grip Bench Press:
145kg x1 --- PR
135kg x4 --- PR
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
Bench Press:
110kg x4
110kg x4
Seated OHP:
45kg x20
45kg x20
Pull Ups:
BW x18
BW x12
Ok managed to get in a training session. New baby is here and she is amazing, but she doesnt half zap my sleep. Managed to get two easy gimme PRs, the single was quite comfortable, but the 4th rep on the top set was a bit tough and ugly.
145kg x1 --- PR
135kg x4 --- PR
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
Bench Press:
110kg x4
110kg x4
Seated OHP:
45kg x20
45kg x20
Pull Ups:
BW x18
BW x12
Ok managed to get in a training session. New baby is here and she is amazing, but she doesnt half zap my sleep. Managed to get two easy gimme PRs, the single was quite comfortable, but the 4th rep on the top set was a bit tough and ugly.
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Renascent
- Desperado
- Posts: 2982
- Joined: Sun Jun 21, 2020 10:42 am
- Age: 39
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
Re: 29-8-2023
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JohnHelton
- Registered User
- Posts: 4445
- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
Re: Houzi Training Log
Congrats!
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houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
Re: Houzi Training Log
Thank you!
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
4-9-2023
Long Pause Bench Press:
145kg x1
135kg x3
135kg x3
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
Seated OHP:
45kg x20
45kg x11
Pull Ups:
BW x17
BW x7
Not a great session, definately didnt eat enough today. Also reduced weight a bit from the progression, realised my "long pauses" were getting a bit fast from the last session.
145kg x1
135kg x3
135kg x3
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
Seated OHP:
45kg x20
45kg x11
Pull Ups:
BW x17
BW x7
Not a great session, definately didnt eat enough today. Also reduced weight a bit from the progression, realised my "long pauses" were getting a bit fast from the last session.
-
houzi
- Registered User
- Posts: 1035
- Joined: Mon Mar 30, 2020 7:32 am
6-9-2023
High Bar Squat:
190kg x1
180kg x3
180kg x1
180kg x1
145kg x4
145kg x4
Hanging Leg Raises:
BW x15
BW x10
Sleep took a massive nose dive, and my strength today was just not there. I think im overdue a break from training. Next week ill push for CGBP PR of some sort, a Deficit Deadlift PR, and then the following week have a very easy light week. After that..... maybe switch to comp variations, run that out for 4-6 weeks? Keep it pretty low volume most likely. I dont think theres much chance of the bench PR i wanted by year end, but deadlifts might have something. And then after that back to some sort of hypertrophy/conditioning stuff ive got ideas for...
190kg x1
180kg x3
180kg x1
180kg x1
145kg x4
145kg x4
Hanging Leg Raises:
BW x15
BW x10
Sleep took a massive nose dive, and my strength today was just not there. I think im overdue a break from training. Next week ill push for CGBP PR of some sort, a Deficit Deadlift PR, and then the following week have a very easy light week. After that..... maybe switch to comp variations, run that out for 4-6 weeks? Keep it pretty low volume most likely. I dont think theres much chance of the bench PR i wanted by year end, but deadlifts might have something. And then after that back to some sort of hypertrophy/conditioning stuff ive got ideas for...