Houzi Training Log
Moderator: Chebass88
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Re: Houzi Training Log
So my plan moving forward is to do some low frequency simple progression stuff. I really want to heal up my quad and I think just taking it easy for a while, as well as give my pecs a break, is the best option. Plus im going to be busy next few months. Alternating plan laid out as:
Week A
Day 1: Primary Bench Press, Feet Up Bench Press
Day 2: Primary Squat, SLDL
Day 3: Accessory and GPP stuff
Week B
Day 1: Close Grip Bench Press
Day 2: Primary Deadlift, High Bar Pause Squat
Day 3: Accessory and GPP stuff
For the primary movements ill be using the 5RM progression scheme that I used earlier this year. Very simple and fun. If I hit 5 Reps or more on the top set, then I can increase weight. Back offs based off a % of E1RM.
Week A
Day 1: Primary Bench Press, Feet Up Bench Press
Day 2: Primary Squat, SLDL
Day 3: Accessory and GPP stuff
Week B
Day 1: Close Grip Bench Press
Day 2: Primary Deadlift, High Bar Pause Squat
Day 3: Accessory and GPP stuff
For the primary movements ill be using the 5RM progression scheme that I used earlier this year. Very simple and fun. If I hit 5 Reps or more on the top set, then I can increase weight. Back offs based off a % of E1RM.
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27-3-2023
Bench Press:
130kg x9
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
Feet Up Bench Press:
80kg x6
80kg x6
80kg x6
Seated Overhead Press:
45kg x15
45kg x15
45kg x15
Pull Ups:
BW x10
BW x10
BW x10
Tricep Pushdowns:
band xAMRAP
band xAMRAP
band xAMRAP
Band Pull Aparts:
band xAMRAP
band xAMRAP
band xAMRAP
Starting things off quite light. The set with 130kg was very comfortable, racked it when bar slowed down. Feel very pumped after all the sets though.
130kg x9
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
Feet Up Bench Press:
80kg x6
80kg x6
80kg x6
Seated Overhead Press:
45kg x15
45kg x15
45kg x15
Pull Ups:
BW x10
BW x10
BW x10
Tricep Pushdowns:
band xAMRAP
band xAMRAP
band xAMRAP
Band Pull Aparts:
band xAMRAP
band xAMRAP
band xAMRAP
Starting things off quite light. The set with 130kg was very comfortable, racked it when bar slowed down. Feel very pumped after all the sets though.
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29-3-2023
Squat:
170kg x3
170kg x3
120kg x5
120kg x5
120kg x5
120kg x5
SLDL:
120kg x6
120kg x6
120kg x6
Split Squats:
BW x10
BW x10
BW x10
KB Swings:
32kg x15
32kg x15
32kg x15
Hanging Leg Raises:
BW xAMRAP
BW xAMRAP
BW xAMRAP
First heavy squats since January! Still keeping things light and fairly comfortable. Minimal amount of lateral quad discomfort, zero discomfort during backdown sets. Hopefully this low frequency approach allows it time to heal, but still allows me to get stronger.
170kg x3
170kg x3
120kg x5
120kg x5
120kg x5
120kg x5
SLDL:
120kg x6
120kg x6
120kg x6
Split Squats:
BW x10
BW x10
BW x10
KB Swings:
32kg x15
32kg x15
32kg x15
Hanging Leg Raises:
BW xAMRAP
BW xAMRAP
BW xAMRAP
First heavy squats since January! Still keeping things light and fairly comfortable. Minimal amount of lateral quad discomfort, zero discomfort during backdown sets. Hopefully this low frequency approach allows it time to heal, but still allows me to get stronger.
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31-3-2023
Front Squat:
60kg x20
Overhead Press:
35kg x20
Wide Grip Pull Ups:
BW x6
BW x6
BW x6
BW x6
BW x6
BW x6
Barbell Rows:
60kg x10
60kg x10
60kg x10
Inverted Rows:
BW xAMRAP
BW xAMRAP
Bicep Curls:
band xAMRAP
band xAMRAP
band xAMRAP
Plank:
BW x1min
BW x1min
First time doing a more accessory focused session in a long while. Left quad is feeling ok after doing a warm up, but I can still feel it isnt 100%. Not painful, but im aware of it with
out a substantial warm up. Went a bit too light on the barbell rows.
60kg x20
Overhead Press:
35kg x20
Wide Grip Pull Ups:
BW x6
BW x6
BW x6
BW x6
BW x6
BW x6
Barbell Rows:
60kg x10
60kg x10
60kg x10
Inverted Rows:
BW xAMRAP
BW xAMRAP
Bicep Curls:
band xAMRAP
band xAMRAP
band xAMRAP
Plank:
BW x1min
BW x1min
First time doing a more accessory focused session in a long while. Left quad is feeling ok after doing a warm up, but I can still feel it isnt 100%. Not painful, but im aware of it with
out a substantial warm up. Went a bit too light on the barbell rows.
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10-4-2023
Close Grip Bench Press:
120kg x9
92.5kg x6
92.5kg x6
92.5kg x6
92.5kg x6
92.5kg x6
92.5kg x6
Band assisted Dips:
BW x10
BW x10
BW x10
Overhead Press:
45kg x15
45kg x15
45kg x15
Tricep Pushdowns:
band x lots
band x lots
band x lots
Band Pull Aparts:
band x lots
band x lots
band x lots
Back at it after a week of moving apartment. Kicking off with some CGBP which feels a little odd after not doing it for a while. Good tricep pump though.
120kg x9
92.5kg x6
92.5kg x6
92.5kg x6
92.5kg x6
92.5kg x6
92.5kg x6
Band assisted Dips:
BW x10
BW x10
BW x10
Overhead Press:
45kg x15
45kg x15
45kg x15
Tricep Pushdowns:
band x lots
band x lots
band x lots
Band Pull Aparts:
band x lots
band x lots
band x lots
Back at it after a week of moving apartment. Kicking off with some CGBP which feels a little odd after not doing it for a while. Good tricep pump though.
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12-4-2023
Deadlift:
205kg x9 --- PR
170kg x5
170kg x5
170kg x5
High Bar Pause Squat:
105kg x6
105kg x6
105kg x6
Split Squat:
BW x10
BW x10
BW x10
KB Swing:
32kg x15
32kg x15
32kg x15
Hanging Leg Raises:
BW x lots
BW x lots
BW x lots
Doing that deadlift set as an AMRAP was a bad idea. I was cooked for the rest of the session. Good to see my deadlift ability is still there despite hardly doing deadlifts the past month or two.
205kg x9 --- PR
170kg x5
170kg x5
170kg x5
High Bar Pause Squat:
105kg x6
105kg x6
105kg x6
Split Squat:
BW x10
BW x10
BW x10
KB Swing:
32kg x15
32kg x15
32kg x15
Hanging Leg Raises:
BW x lots
BW x lots
BW x lots
Doing that deadlift set as an AMRAP was a bad idea. I was cooked for the rest of the session. Good to see my deadlift ability is still there despite hardly doing deadlifts the past month or two.
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14-4-2023
Front Squat:
100kg x9
Overhead Press:
60kg x9
Pull Ups:
BW x6
BW x6
BW x6
BW x6
BW x6
BW x6
Barbell Rows:
60kg x10
60kg x10
60kg x10
Inverted Rows:
BW x lots
BW x lots
Bicep Curls:
band x lots
band x lots
band x lots
Plank:
BW x1min
BW x1min
100kg x9
Overhead Press:
60kg x9
Pull Ups:
BW x6
BW x6
BW x6
BW x6
BW x6
BW x6
Barbell Rows:
60kg x10
60kg x10
60kg x10
Inverted Rows:
BW x lots
BW x lots
Bicep Curls:
band x lots
band x lots
band x lots
Plank:
BW x1min
BW x1min
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17-4-2023
Bench Press:
140kg x6
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
Feet Up Bench Press:
85kg x6
85kg x6
85kg x6
Overhead Press:
47.5kg x15
47.5kg x15
47.5kg x15
Pull Ups:
BW x10
BW x10
BW x10
Tricep Pushdowns:
band x lots
band x lots
band x lots
Pull Aparts:
band x lots
band x lots
band x lots
First actual benching in 2 or more weeks, since last week was close grip. Feels a bit odd, reps felt slow. I guess skill fade is one thing, im not benching 3x a week like i was previously. Quad has been feeling better recently but im feeling a small ache again which is frustrating. Hoping i can still squat on wednesday.
140kg x6
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
Feet Up Bench Press:
85kg x6
85kg x6
85kg x6
Overhead Press:
47.5kg x15
47.5kg x15
47.5kg x15
Pull Ups:
BW x10
BW x10
BW x10
Tricep Pushdowns:
band x lots
band x lots
band x lots
Pull Aparts:
band x lots
band x lots
band x lots
First actual benching in 2 or more weeks, since last week was close grip. Feels a bit odd, reps felt slow. I guess skill fade is one thing, im not benching 3x a week like i was previously. Quad has been feeling better recently but im feeling a small ache again which is frustrating. Hoping i can still squat on wednesday.
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19-4-2023
Bench Press:
120kg x3
120kg x3
120kg x3
Guillotine Press:
20kg x lots
Band Pull Aparts:
band x lots
Quad is still aching, and Ive spoken with a physio who has reccomended me some rehab stuff. So once again lower body stuff is out for a while. Very frustrating. However I do have hope that I can at least return close to previous strength levels - I hit that small deadlift rep PR after doing almost zero deadlifting for months. Think ill hop back into benching 3x a week again, do the Nuckols plan again, perhaps make some tiny changes.
Pec is feeling a little achey again (of course!) so may just take it easy for another week before getting started. See how I feel on friday.
120kg x3
120kg x3
120kg x3
Guillotine Press:
20kg x lots
Band Pull Aparts:
band x lots
Quad is still aching, and Ive spoken with a physio who has reccomended me some rehab stuff. So once again lower body stuff is out for a while. Very frustrating. However I do have hope that I can at least return close to previous strength levels - I hit that small deadlift rep PR after doing almost zero deadlifting for months. Think ill hop back into benching 3x a week again, do the Nuckols plan again, perhaps make some tiny changes.
Pec is feeling a little achey again (of course!) so may just take it easy for another week before getting started. See how I feel on friday.
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21-4-2023
Bench Press:
135kg x1
137.5kg x2
137.5kg x7
Pull Ups:
BW x10
BW x10
Tricep Pushdowns:
band x lots
Just trying to get used to 3x benching again. The set of 7 felt... ok. Im a bit worn down mentally. I think if I do start the nuckols program on monday, then ill only start with a max of 172.5kg. I feel it worked well to build up over the weeks.
My quad/TFL is still shit. A part of me is wondering if i should just do feet up bench for a month, completely take pressure off it. I finished off with some banded rehab stuff for it.
Actually the more I think about it, just doing Feet Up Bench Press could have some benefits. Would allow for total rest of my quad, and maybe build up some strength in pecs. Hmmmm
135kg x1
137.5kg x2
137.5kg x7
Pull Ups:
BW x10
BW x10
Tricep Pushdowns:
band x lots
Just trying to get used to 3x benching again. The set of 7 felt... ok. Im a bit worn down mentally. I think if I do start the nuckols program on monday, then ill only start with a max of 172.5kg. I feel it worked well to build up over the weeks.
My quad/TFL is still shit. A part of me is wondering if i should just do feet up bench for a month, completely take pressure off it. I finished off with some banded rehab stuff for it.
Actually the more I think about it, just doing Feet Up Bench Press could have some benefits. Would allow for total rest of my quad, and maybe build up some strength in pecs. Hmmmm
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Re: Houzi Training Log
Just having a think....
I think what I will do is commit to doing the Nuckols 3x bench, using Feet Up Bench Press as my main mover. HOWEVER, i think im going to make some small adjustments, since my feet up bench is comparitively light, ill use a blend of the Int Med and Int High program: Ill add in floor press on day 1 as the secondary, ill use the Day 2 from Int High, then use add 2 extra sets onto Day 3, but keep the AMRAP as a way to auto-regulate.
I need to heal up my quad, i miss squats and deads, and doing feet up for a while may help reduce that stress, plus this may even act as a sort of variation/volume block for a month.
I think what I will do is commit to doing the Nuckols 3x bench, using Feet Up Bench Press as my main mover. HOWEVER, i think im going to make some small adjustments, since my feet up bench is comparitively light, ill use a blend of the Int Med and Int High program: Ill add in floor press on day 1 as the secondary, ill use the Day 2 from Int High, then use add 2 extra sets onto Day 3, but keep the AMRAP as a way to auto-regulate.
I need to heal up my quad, i miss squats and deads, and doing feet up for a while may help reduce that stress, plus this may even act as a sort of variation/volume block for a month.
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28-4-2023
Feet Up Bench Press:
115kg x3
115kg x3
115kg x12 --- PR
Overhead Press:
40kg x10
50kg x10
55kg x10
Pull Ups:
BW x10
BW x10
BW x10
KB Swings:
32kg x20
32kg x20
32kg x20
32kg x20
So this was a bit more interesting... This 12RM spits out a very rough E1RM of 160kg-170kg depending on how I calculate it. Pretty cool. Bumped up my max on the spreadsheet to 150kg.
115kg x3
115kg x3
115kg x12 --- PR
Overhead Press:
40kg x10
50kg x10
55kg x10
Pull Ups:
BW x10
BW x10
BW x10
KB Swings:
32kg x20
32kg x20
32kg x20
32kg x20
So this was a bit more interesting... This 12RM spits out a very rough E1RM of 160kg-170kg depending on how I calculate it. Pretty cool. Bumped up my max on the spreadsheet to 150kg.
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1-5-2023
Feet Up Bench Press:
120kg x3
120kg x3
120kg x3
120kg x3
112.5kg x6
112.5kg x6
112.5kg x6
Floor Press:
100kg x6
100kg x6
100kg x17 haha!
KB Swings:
32kg x20
32kg x20
32kg x20
32kg x20
Band Pull Aparts:
band x lots
band x lots
Floor Press was meant to be 97.5kg, but thats not fun so 100kg it is!
120kg x3
120kg x3
120kg x3
120kg x3
112.5kg x6
112.5kg x6
112.5kg x6
Floor Press:
100kg x6
100kg x6
100kg x17 haha!
KB Swings:
32kg x20
32kg x20
32kg x20
32kg x20
Band Pull Aparts:
band x lots
band x lots
Floor Press was meant to be 97.5kg, but thats not fun so 100kg it is!
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3-5-2023
Feet Up Bench Press:
75kg x8
90kg x6
105kg x5
112.5kg x4
120kg x3
127.5kg x2 --- PR
127.5kg x2
Barbell Rows:
100kg x10
100kg x10
100kg x7
60kg x15
Spin Bike:
10 mins
I may or may not have very slightly tweaked my left adductor on those barbell rows. Brilliant, add that to the list of broken body parts.
Someone left a spin bike in the communal downstairs area of my building, so went down and hopped on that for a bit.
75kg x8
90kg x6
105kg x5
112.5kg x4
120kg x3
127.5kg x2 --- PR
127.5kg x2
Barbell Rows:
100kg x10
100kg x10
100kg x7
60kg x15
Spin Bike:
10 mins
I may or may not have very slightly tweaked my left adductor on those barbell rows. Brilliant, add that to the list of broken body parts.
Someone left a spin bike in the communal downstairs area of my building, so went down and hopped on that for a bit.
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- Joined: Mon Mar 30, 2020 7:32 am
5-5-2023
Feet Up Bench Press:
120kg x3
120kg x3
120kg x11 --- PR
Overhead Press:
40kg x10
50kg x10
57.5kg x10
50kg x10
Pull Ups:
BW x10
BW x10
BW x10
BW x10
Squat:
20kg x lots
20kg x lots
Smashed a new rep PR on Feet Up Bench Press, spits out a rough 163kg E1RM. The sheet says to only bump up your max by 5kg if you hit 12 reps but...... if I only bump up by 2.5kg then it doesnt change any of the weights for next week (boooorrriiiing). Bumped up max to 155kg.
At the advice of the physio im speaking with, I smashed my TFL with a massage gun for about 5 mins then had a go at squatting an empty barbell, one set high bar, one set low bar. Felt mostly pain free... Im hoping I can just get this thing solved. I love benching but i do miss squats and deads.
120kg x3
120kg x3
120kg x11 --- PR
Overhead Press:
40kg x10
50kg x10
57.5kg x10
50kg x10
Pull Ups:
BW x10
BW x10
BW x10
BW x10
Squat:
20kg x lots
20kg x lots
Smashed a new rep PR on Feet Up Bench Press, spits out a rough 163kg E1RM. The sheet says to only bump up your max by 5kg if you hit 12 reps but...... if I only bump up by 2.5kg then it doesnt change any of the weights for next week (boooorrriiiing). Bumped up max to 155kg.
At the advice of the physio im speaking with, I smashed my TFL with a massage gun for about 5 mins then had a go at squatting an empty barbell, one set high bar, one set low bar. Felt mostly pain free... Im hoping I can just get this thing solved. I love benching but i do miss squats and deads.
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8-5-2023
Squat:
40kg x10
40kg x10
60kg x10
60kg x10
Feet Up Bench Press:
130kg x3 --- PR
130kg x3
130kg x3
130kg x3
107.5kg x8
107.5kg x8
107.5kg x8
Floor Press:
110kg x4 --- PR
110kg x4
110kg x11 --- PR
Pull Aparts:
band x lots
band x lots
band x lots
Decent day, making a start at re-introducing squats. I tried to get everything nice and warm beforehand, and smashed my TFL with the massage gun again too. It sortof gets it feeling better, but I can still feel that theres something off. Ill probably try deadlifts on wednesday.
Hit a bunch of random PRs today too!
40kg x10
40kg x10
60kg x10
60kg x10
Feet Up Bench Press:
130kg x3 --- PR
130kg x3
130kg x3
130kg x3
107.5kg x8
107.5kg x8
107.5kg x8
Floor Press:
110kg x4 --- PR
110kg x4
110kg x11 --- PR
Pull Aparts:
band x lots
band x lots
band x lots
Decent day, making a start at re-introducing squats. I tried to get everything nice and warm beforehand, and smashed my TFL with the massage gun again too. It sortof gets it feeling better, but I can still feel that theres something off. Ill probably try deadlifts on wednesday.
Hit a bunch of random PRs today too!
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- Joined: Mon Mar 30, 2020 7:32 am
10-5-2023
Feet Up Bench Press:
77.5kg x8
92.5kg x6
107.5kg x5
115kg x4
122.5kg x3
130kg x2
130kg x2
137.5kg x1 --- PR
140kg x1 -------- PR
Deadlift:
60kg x10
60kg x10
100kg x10
Inverted Rows:
BW x15
BW x15
BW x15
So managed an ok single with 140kg. Feels good to be touching some heavy-ish weights again. Hoping this translates to an overall stronger bench when I switch back...
First deadlifts in a few weeks today too, i seemed to find a warm up that reduced the discomfort to around a 1/10.
77.5kg x8
92.5kg x6
107.5kg x5
115kg x4
122.5kg x3
130kg x2
130kg x2
137.5kg x1 --- PR
140kg x1 -------- PR
Deadlift:
60kg x10
60kg x10
100kg x10
Inverted Rows:
BW x15
BW x15
BW x15
So managed an ok single with 140kg. Feels good to be touching some heavy-ish weights again. Hoping this translates to an overall stronger bench when I switch back...
First deadlifts in a few weeks today too, i seemed to find a warm up that reduced the discomfort to around a 1/10.