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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?

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07.09.2014 6.2.4 Bench 55kg x 3 60kg x 3 62,5kg x 9 Euro Pinch 35 singles @ 48,5kg in 10 minutes Bench Rows 55kg x 3 60kg x 3 62,5kg x 12 55kg x 5 with holds 55kg x 6 with holds Fat DB

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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 by honk
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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.

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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?

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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. :)


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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.

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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...

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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 :angry2:

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

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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. :D

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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!

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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...

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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… :D

Also, If stopped eating lowcarb today, hopefully I wont be hungry all the time now,

because the cut continues...

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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.

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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

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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.

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diet live ticker:

76kg for the first time in the morning, guess that means I'm consistently at 77kg or less now. :) :) :)

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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.

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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 by honk
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Shoggoth

Looks like the daily squatting is paying off

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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?

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Shoggoth

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.

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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.

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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

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