HustlingHat93's training log

[HustlingHat93]

Bench 8 waves Intensification week

The prescribed warm up sets + 2x8 and 1x10 with 52.5kg/ 115lbs


3x5 Close Grip Bench Press
3x8 seared rows super setted with face pulls
5x4 Weighted pull ups
4x6 Incline DB Press
3x seated shoulder press
3x super set of neutral grip pull ups and T-bar row machine
3 bicep curls
3x Rolling DB extensions

[HustlingHat93]

Squat 8 waves Intensification week

The prescribed warm up sets+ 2x8 and 1x 10 with 90kg/ 198lbs

7x1 pin squats with 85kg/ 187lbs

Sumo deadlift (5/3/1%): 90kg/198lbs x 3, 100kg/220lbs x 3 and 115kg/253lbs x 3
3x6 RDL and 10x bent over rows

Today was a very weird woke up. Injured my finger by it getting squashed between 2 plates BEFORE THE WARM UP and it wouldnt stop bleeding for the whole workout. I completely bled through 2 plasters so after I did the main work i decided to head to work early

[HustlingHat93]

Incline Bench (instead of Military Press) 8 waves Intensification week

The prescribed warm up sets+ 2x8 and 1x 10 with 35kg/ 88lbs
Paused Bench:  50kg/ 110lb, 52.5kg/116lb and 60kg/132lb all for 3 reps
5x Weighted pull ups
4x DB Bench Press
4x Seated Shoulder DB press
3x bicep curls
3x tricep extensions

Not a great day. Not a great end of the week just been fatigued due to work stress and havent really managed to recover from MMA training so skipping the Plyo workouts this week.

Also theres a very weird thing happening with my weight at the moment which I need to deal with. I think I may of miscalculated my Kcals... Basically I'm now 1200kcals up from a month ago (when gyms re opened). I added 1000kcals in one go and I didnt get the initial weight increase/ water retention due to carbs and actually lost a tiny bit of weight so I added 200 extra to reassess. My weight then jumped by 2/3lb in a week after adding those 200 kcals. I'm unsure if that's a calories mistake or just a delayed weight gain from increase in carbs and glycogen stores + water retention etc

[HustlingHat93]

Deadlifts 8 waves Realisation week

The prescribed warm up sets + 2x8 and 1x 10 (or 11 I actually lost count and thought I was recording so didnt bother counting… BUT the damn phone decided to not record) with 112.5kg/ 248lbs

Deficit Deadlifts

5x 85kg/187bs
3x 95kg/ 209lb
1x 107.5kg/237lb

Pause squats
3x3 ( 3 second pause) with 90kg/ 198lb

I also did 10 sets of bent over rows super setted inbetween the deficit deads and Pause squats

Super set 3 x Good mornings, DB swings and seated cable rows

Overall not too happy with the final MR set with only getting 2/3 extra. That’s only and increase of 5kg/11lb so the 1rm for next cycle will be 145kg/319lb

[HustlingHat93]

Yesterday's Bench Realisation session

1x10 with 57.5kg/ 127lbs (So 2 more reps which means 2.5kg increase/ 5lb to max for next cycle)

3x5 Close Grip Bench Press
3x8 seared rows super setted with face pulls
5x4 Weighted pull ups
4x6 Incline DB Press
3x seated shoulder press
3 bicep curls
3x Rolling DB extensions

Today's Squat Realisation session
100kg/220lb x 12 (so 10kg / 22lb increase to next training max)
4 x 1 with 95kg/209lbs for pin squats
Sumo dead: 100kg/220lb x 5, 107.5kg/237lb x 1, 120kg/ 264lb x 1

I the did 3x supersets with Romanian deadlift, kettleball swings and light resistance prowler push

Also did 3 sets of bent over kettleball rows

[HustlingHat93]

Incline Realisation Session

The prescribed warm up sets and 10x 45kg/ 99lbs (2 more reps which means 2.5kg increase)
Paused bench: 50kg/110lb x 5, 55kg/121lb x 3, 65kg/ 143 lb x 1

5x weighted pull ups
4x DB Press supersetted with DB rows
3x seated shoulder press
4x Face pulls
Little arm and front delt super set

So again only got 2 more reps on my MR set. Not happy. I am in 2 minds either deload next week or skip this weeks Plyo days, Skip MMA training for the rest of the week (so Friday -Monday complete rest) and use that as a mini deload and start the next cycle monday. Any advice?

[HustlingHat93]

Deadlifts 5 waves Accumulation week

4x5 and 1x10 with 102.5kg/226lbs

Deficit Deadlifts

5x 75kg/ 165lb
5x 87.5kg/ 192lb
5x 100kg/ 220lb

Pause squats

3x5 ( 7 second pause) with 67.5kg/ 149lb

Superset: 3x Goodmornings, DB swings, DB RDL to drag row

Also did 10x Rows + 3x seated rows to get some added back volume

Decent day.
Felt a little twinge in my left shoulder during MMA (got caught in a shoulder lock) so going to ice that and hope bench day goes ahead tomorrow issues free