honk Posted October 16, 2014 Author Share Posted October 16, 2014 16.10.2014 Push Press 50kg x 5 60kg x 4 ATG Squat 65kg x 3 80kg x 3 Pull Ups bw x 5 10kg x 5 20kg x 4 Short on time, less sets. OK my first goals for HFT are to hit numbers that are equal to what I was doing on 5/3/1. Just now with good form, no grind and not rested. ATG Squat: 87,5kg x 5 92,5kg x 3 ATG Front Squat: 75kg x 5 80kg x 2 Bench: 70kg x 5 75kg x 3 Strict Press: 55kg x 4 Bench Rows: 77,5kg x 5 Pull Up: 25kg x 3 There is quite some difference between what I can squat, and what I can squat with good technique. Strength is deffo a bit down though, I mean bench rows for example are not technical at all, maybe the cut? Quote Link to comment Share on other sites More sharing options...
honk Posted October 17, 2014 Author Share Posted October 17, 2014 (edited) 17.10.2014 Conv Dead beltles DO 120kg x 5 120kg x 5 120kg x 5 1 Arm Deadlift Straddle Style 60kg x 5 each arm 80kg x 1 each arm 85kg x 0 each arm 2 DB Strict Press 24kg x 3 24kg x 3 24kg x 3 24kg x 3 24kg x 2 24kg x 2 24kg x 2 DB Rows 36kg x 5 each arm 40kg x 5 each arm 36kg x 5 each arm Chins 3x 12kg x 3 24kg x 2 25kg x 3 25kg x 3 ATG Squats 40kg x 3 50kg x 3 70kg x 3 80kg x 5 Alternating DB Curls 20kg x 4 each arm 18kg x 6 each arm Edited October 17, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 18, 2014 Author Share Posted October 18, 2014 18.10.2014 ATG Squat 57,5kg x 5 67,5kg x 5 77,5kg x 5 Strict Press 40kg x 5 47,5kg x 5 55kg x 2 55kg x 2 55kg x 2 Fat DB Row 27,5kg x 5 37,5kg x 5 37,5kg x 3 with holds 47,5kg x 1 bit sloppy 42,5kg x 3 bit sloppy Pull Ups bw x 3 15kg x 2 30kg x 1 Can’t train tomorrow, so I trained today. My endurance is at rock bottom, I get out of breath just walking uphills… However running or the like bores me to tears and I’m not really social enough for a team sport. So I decided to pick up boxing. First session is next tuesday, can’t wait. I’ve done other martial arts as a teenager, but 6 years of climbing tought me that my leg coordination is… ...yeah, and I’m more into boxing as a fan anyways. On the topic: Donaire vs Walters and Golokin vs Rubio tonight I had a lot of energy yesterday, and went into some volume whoring Also Deads were easier than last week. The reason might be, that I did a non scheduled refeed the day before, when I visited a friend. So I’m considering moving the refeed, OK cheatday to the day before DLs. Quote Link to comment Share on other sites More sharing options...
honk Posted October 20, 2014 Author Share Posted October 20, 2014 20.10.2014 ATG Squat 52,5kg x 3 62,5kg x 3 72,5kg x 3 82,5kg x 3 Bench 57,5kg x 5 62,5kg x 5 67,5kg x 5 Bench Rows 62,5kg x 5 67,5kg x 5 72,5kg x 5 Pull ups bw x 2 10kg x 3 20kg x 3 27,5kg x 2 Plate Curls (5kg + 1,25kg + 1,25kg + loading pin) x 4 (5kg + 1,25kg + 1,25kg + loading pin) x 3 Formulator Wrist Extensions 3,75kg x 16 3,75kg x 12 It just dawned on me, that if I get down to 74-75kg carbed up, I might be able to PR on pull ups. Numbers to beat would be 30kg x 3 and 42,5kg x 1 Also, I’m thinking about mixing it up with parallel squats, ideas? Quote Link to comment Share on other sites More sharing options...
honk Posted October 22, 2014 Author Share Posted October 22, 2014 21.10.2014 ATG Front Squat 55kg x 5 62,5kg x 3 70kg x 5 Bench 57,5kg x 3 65kg x 3 72,5kg x 3 _________________ Boxing Training first time for me, will be back on thursday Two weeks in squatting 6 days a week and my knees are fine. 100kg for reps by year’s end or bust. Had planned to to back work after boxing, but I was too spent. Shoulders pretty thrashed… 22.10.2014 ATG Squat 50kg x 5 60kg x 5 70kg x 5 82,5kg x 5 hard though Strict Press 42,5kg x 5 50kg x 5 57,5kg x 2 Fat DB Row 27,5kg x 5 37,5kg x 5 Euro Pinch 53,5kg 5s 53,5kg 5s 46kg 9s Fat DB Row 37,5kg x 5 Pull Ups bw x 3 10kg x 3 20kg x 5 Sledge to the front, forearm rested 29,5cm @ 4kg (102inlb) x 7 each arm Sledge to the rear standing, dynamic 39,5cm @ 4kg (137inlb) x 7 each arm First time doing grip other than wirst work in a few days, I strained the PIP joint of my left index last time I did fat db rows. I’ve now strained PIP and DIP joints in both index fingers doing fatbar. Only the index fingers though. Nothing serious mind you, but still. I’ve always thought fatbar to be low impact and hand friendly, compared to say grippers or hangboarding or the rim lift. I checked my log and it turns out that I haven’t done 2 Hand Euro Pinch in over two weeks. Admittingly I don’t like setting it up… New plan of attack for grip: Fat DB rows more or less every day but DL day Alternating 2 Hand Euro Pinch and Rim Lift with a rest day in between. Which means I will have 3 grip days a week. If I don’t have a structure in grip, I really do neglect stuff... I just bought 40kg of plates, which means I can max out on the axle in a few days. Quote Link to comment Share on other sites More sharing options...
honk Posted October 23, 2014 Author Share Posted October 23, 2014 23.10.2014 ATG Squat 57,5kg x 5 67,5kg x 5 77,5kg x 5 Strict Press 40kg x 5 40kg x 5 behind the neck 47,5kg x 5 47,5kg x 2 behind the neck 55kg x 1 Fat DB Row 27,5kg x 5 35kg x 5 32,5kg x 5 Pull Ups bw x 3 10kg x 5 17,5kg x 5 OK friday is the best day of the week, deadlift day. Which means I have been eating like a pig today for that little bit of extra performance tomorrow. Excited to know what I’ll weigh tomorrow morning. Quote Link to comment Share on other sites More sharing options...
honk Posted October 25, 2014 Author Share Posted October 25, 2014 24.10.2014 Conv Dead beltless DO 125kg x 5 125kg x 5 125kg x 5 1 Arm Deadlift Straddle 60kg x 3 70kg x 3 2 DB Strict Press 26kg x 2 24kg x 2 DB Rows 30kg x 5 36kg x 5 34kg x 4 with holds 40kg x 5 bit loose Chins bw x 3 10kg x 3 20kg x 3 30kg x 3 40kg x bit higher than halfway ATG Squats 50kg x 5 70kg x 3 80kg x 1 90kg x 1 100kg x lost confidence and just reracked it +some arms +some rehab +some rear delts 78kg in the morning, could have done with a kg less... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 25, 2014 Share Posted October 25, 2014 Getting lots of work in. Good stuff! Quote Link to comment Share on other sites More sharing options...
honk Posted October 25, 2014 Author Share Posted October 25, 2014 Thanks Bro! Awaiting dem squat gains... But I'm confident, this stuff has worked for my squat in the past. Quote Link to comment Share on other sites More sharing options...
honk Posted October 26, 2014 Author Share Posted October 26, 2014 26.10.2014 ATG Squat 55kg x 5 70kg x 5 85kg x 4 Bench 60kg x 3 67,5kg x 2 75kg x 2 PR grinderrrrrr Fat DB Row 27,5kg x 5 40kg x 2 ??? 35kg x 4 35kg x 5 35kg x 5 Rim Lift 42,5kg 7s each hand 42,5kg 5s each hand 40kg 5s each hand Pull ups bw x 3 15kg x 3 30kg x 1,75 grrrrrrrrrrrrrrrrrr Plate Curls (5kg + 5kg) 1 x righty and some misses (5kg + 1,25kg + loading pin) x 5 each hand (5kg + 1,25kg + loading pin) x 8 each hand (5kg + 1,25kg + loading pin) x 7 each hand Formulator Wrist Extensions 3,75kg x 16 3,75kg x 14 Quote Link to comment Share on other sites More sharing options...
honk Posted October 27, 2014 Author Share Posted October 27, 2014 27.10.2014 ATG Front Squat 55kg x 5 65kg x 5 75kg x 3 PR DO Axle Sumo 100kg x 1 115kg x 0 115kg x 1 125kg x 0 120kg x 0 Push Press 52,5kg x 5 60kg x 3 67,5kg x 2 65kg x 3 Pull ups bw x 4 7,5kg x 3 15kg x 3 25kg x 3 Fat DB Row 27,5kg x 10 30kg x 8 I mean I did 118kg x 4 months back for (bad word filter)’s sake! Thing is, back then I had to tie weights to the bar, and I suspected all along I might have made the lift easier doing that. Less spinning of the bar… Or gripstrength just wasn’t on today. On the brightside though, I can load the axle to 140kg now. Quote Link to comment Share on other sites More sharing options...
honk Posted October 28, 2014 Author Share Posted October 28, 2014 28.10.2014 ATG Squat 55kg x 5 70kg x 5 80kg x 3 90kg x 2 PR left some in the tank, technique only so so though Bench 62,5kg x 5 65kg x 5 67,5kg x 4 missed 5th Euro Pinch 56kg x 1 68,5kg x 0 68,5kg x 0 56kg 5s 56kg 4s taped thumbwebs before this set 56kg x 4 with regrip 46kg 11s Pull ups bw x 5 10kg x 5 20kg x 3 Fat DB Row 32,5kg x 5 30kg x 8 27,5kg x 10 Sledge to the front, forearm rested 32cm @ 4kg (111inlb) x 3 each arm 32cm @ 4kg (111inlb) x 2 each arm 32cm @ 4kg (111inlb) x 3 each arm Sledge to the rear standing, dynamic 42cm @ 4kg (146inlb) 5 x R 4 x L 42cm @ 4kg (146inlb) x 5 each arm 42cm @ 4kg (146inlb) x 5 each arm And the lifting belt says: “Right on mate, gettin lean.” Gonna hop on the scales tomorrow morning. Squats beltless as always, I wear a belt benching, otherwise I get lower back troubles from arching. No more misses while training like this! Quote Link to comment Share on other sites More sharing options...
honk Posted October 29, 2014 Author Share Posted October 29, 2014 29.10.2014 ATG Squat 50kg x 5 65kg x 3 80kg x 5 Rear Delt Flyes 7,5kg x 7 7,5kg x 10 Feeling flat and shitty, slight cold for a few days now, so I did a little less today... Quote Link to comment Share on other sites More sharing options...
honk Posted October 30, 2014 Author Share Posted October 30, 2014 30.10.2014 Low Bar Squat 55kg x 5 (high bar) 55kg x 3 70kg x 3 (belt) 85kg x 1 (belt) 100kg x cut way high (belt) 100kg x 1 (belt) maybe a bit high, most i’ve ever squatted though ATG Squat 90kg x 1 95kg x 1 PR Strict Press 40kg x 5 47,5kg x 5 55kg x 3 Fat DB Row (56mm) 27,5kg x 5 40kg x 3 42,5kg x 2 35kg x 5 Fat DB Lift (56mm) 52,5kg x 1 57,5kg x 1 47,5kg x 4 Plate Curls (5kg + 1,25kg + 1,25kg + loading pin) x 5 each hand (5kg + 1,25kg + 1,25kg + loading pin) x 5 each hand Formulator Wrist Extensions 3,75kg x 18 I want 20! 3,75kg x 9 I think overhead and bench are coming back, dunno why they went down a bit. Mixing it up with some low bar squats today. Bar very uncomfy on the back though, maybe I try some hybrid squats next week. High bar placement but sitting back and wide stance. Had planned to do the rim lift, but the db was set up, and the rim lift is kinda heinous, so… Also, If stopped eating lowcarb today, hopefully I wont be hungry all the time now, because the cut continues... 1 Quote Link to comment Share on other sites More sharing options...
honk Posted November 2, 2014 Author Share Posted November 2, 2014 31.10.2014 offday 01.11.2014 Conv Dead beltless 130kg x 5 130kg x 5 1 Arm Deadlift Straddle 70kg x 5 Strict Press 40kg x 5 47,5kg x 5 Bench 55kg x 5 62,5kg x 5 DB Rows 32kg x 5 34kg x 5 Pull Ups bw x 3 15kg x 3 15kg x 3 ATG Squats 50kg x 3 65kg x 3 85kg x 5 +some arms +some rehab +some rear delts Trained with a upset stomach, yikes. Had a look at the %s I’ve been training at recently, and decided to dial it a bit back. When I trained like this in the past, most of the time, I stayed at 70-85% and would do singles or triples. Quote Link to comment Share on other sites More sharing options...
honk Posted November 3, 2014 Author Share Posted November 3, 2014 03.11.2014 ATG Front Squat 50kg x 5 62,5kg x 3 75kg x 4 Strict Press 40kg x 3 47,5kg x 3 Bench 55kg x 3 62,5kg x 3 Fat DB Rows 27,5kg x 5 35kg x 3 Pull Ups 5kg x 3 15kg x 3 Quote Link to comment Share on other sites More sharing options...
honk Posted November 4, 2014 Author Share Posted November 4, 2014 04.11.2014 ATG Squat 50kg x 5 65kg x 5 82,5kg x 5 Strict Press 40kg x 10 40kg x 10 40kg x 7 40kg x 7 Euro Pinch 58,5kg 5s hold 58,5kg 6s hold 58,5kg 6s hold 46kg 20s hold Bench 52,5kg x 10 52,5kg x 10 52,5kg x 10 52,5kg x 10 Plate Curls 10kg x 1 10kg x 1 10kg x 5 loose Formulator Wrist Extensions 3,75kg x 17 I don’t like training 5 big exercises daily and have decided to alternate upperbody pulling and pushing days. I want to squats 6 days a week till the end of the year and then I’ll might jump on another programm. A quick calculation just revealed that my 15kg plates are 2,11 times harder to curl than my 10kg plates, damn. Quote Link to comment Share on other sites More sharing options...
honk Posted November 5, 2014 Author Share Posted November 5, 2014 diet live ticker: 76kg for the first time in the morning, guess that means I'm consistently at 77kg or less now. :) Quote Link to comment Share on other sites More sharing options...
honk Posted November 5, 2014 Author Share Posted November 5, 2014 5.11.2014 ATG Squat 57,5kg x 5 77,5kg x 5 Fat DB Rows (56mm) 27,5kg x 10 27,5kg x 10 Pull Ups 10x 7x Barely slept at all, so yeah energy was low. Quote Link to comment Share on other sites More sharing options...
honk Posted November 6, 2014 Author Share Posted November 6, 2014 (edited) 06.11.2014 ATG Squats 55kg x 5 70kg x 5 85kg x 3 Fat DB Lift (56mm) 57,5kg got air both hands 47,5kg 4xR 6xL (Doc Collars) 47,5kg 4xR 5xL (Doc Collars) 47,5kg 15s hold each hand (Doc Collars) 37,5kg x 3 each hand, tumbless, spring collars 37,5kg x 4 each hand, tumbless, spring collars Sledge to the front, forearm rested 32cm @ 4kg (111inlb) x 5 each arm 32cm @ 4kg (111inlb) x 5 each arm Sledge Choke 44,5cm @ 4kg (154inlb) x 1 each arm PR Sledge to the rear standing, dynamic 44,5cm @ 4kg (154inlb) x 5 each arm 44,5cm @ 4kg (154inlb) x 5 each arm Played around with parallel squats while doing grip stuff, they feel so much better than atg squats. Feels like I barely have a sticking point with parallel squats. https://drive.google.com/file/d/0BxKGaLa_tEQxUFVxN2RPWnJPSlk/view?usp=sharing tools of the trade Doc Collars deffo make a difference I got 57,5kg easily on the same db a few days ago. Edited November 6, 2014 by honk Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 7, 2014 Share Posted November 7, 2014 Looks like the daily squatting is paying off Quote Link to comment Share on other sites More sharing options...
honk Posted November 7, 2014 Author Share Posted November 7, 2014 I'm not fully convinced yet. Short term goal is 87,5kg x 5 by the 10th... Any opinion on mixing it up with parallel squats? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 7, 2014 Share Posted November 7, 2014 Train how you want to compete. Want a better atg I think more time with it and vice-versa. Could throw in paused squats to help with with for s change and front squats for reinforcing your back. I like some of these other moves because they compliment the main lift a lot as well as do a ton for technique and let you lower the weight for a bit. Quote Link to comment Share on other sites More sharing options...
honk Posted November 7, 2014 Author Share Posted November 7, 2014 I can only see myself doing a deadlift meet within the next year. And only if my training goes really well. Thanks for reminding me of pause squats, I did them on my last squat spree... I still might throw in some parallel squats, just for the novelty cause the squat is deffo not my favorite lift. Pulling six to seven days a week was more fun, but I'm only squatting 60% of my best dl, this has got to stop. 1 Quote Link to comment Share on other sites More sharing options...
honk Posted November 7, 2014 Author Share Posted November 7, 2014 7.11.2014 Parallel Squat 50kg x 5 60kg x 5 70kg x 5 ATG Pause Squat 77,5kg x 3 Fat DB Rows (56mm) 27,5kg x 16 Pull Ups 13x Easing into parallel squats, videoed myself and at least I’m hitting depth. Oops just realized today would have been upper body push day, what gives. My upperbody plan: pressing volume pulling volume off pressing 1 set try for pr pulling 1 set try for pr off off Quote Link to comment Share on other sites More sharing options...
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