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John Hanley's Training Log

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  • John Hanley's Training Log

    Starting a log here. Emerging from months of sloth.

    Long-term goals: bench 405 and place in the top-20 Master's javelin throws of all time.

    12/5

    Bench:
    1@300
    1@330 (.34 m/s)
    1@346 (shown: 27 m/s) [e1rm somewhere between 365 and 375, I'd guess].

    291x4x4

    Dips & chins : 12 minute superset density block

    I just wanna TnG Bench 405. Then I can stop lifting forever.




  • #2
    12/7


    Front Squat:singles @ 308, 352, 375 (shown)

    Back Squat: 4x4@375 (hit a .86 m/s rep....don't know what that means, but it might be the fastest workset rep I've ever done.

     

    Comment


    • #3
      Damn, nice work.
      IG / YT

      Comment


      • #4
        Originally posted by Austin Baraki View Post
        Damn, nice work.
        Thanks, Dude. Feels good to be lifting again.


        12/9

        Bench: 236x3,6,4,8,5,10,3,6,4,8,5,12 (amrap final set)
        Pullovers: 90ish x 15 x 4
        Last edited by John Hanley; 12-09-2018, 10:51 PM.

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        • #5
          12/11

          Bench:

          9 sets of 7 with 243

          ^ definitely one of the weirder set/ rep schemes I've done. I like it. Was supposed to be 7x7, but sevens were too much fun to quit.

          Dips: Proper Myo

          Chins: a bunch

          Comment


          • #6
            12/13

            So, I pulled my hamstring sprinting on a motherfucking assault TREADMILL (while cold, fatigued, and with horrendous overstride). So, shit gone be "upper focused" for a little while.

            Bench: 9 sets of 5 @265

            Alternating sets of Chins and Dips...a bunch

            Comment


            • #7
              12/17

              Bench

              9 sets of 7 with 250.

              ^ Little aggro with the 8 pound load increment, but it was fine.

              Myo Dips

              40 chins

              Hammy still tweaking, but generally much better. Got a sweet-looking nocebruise behind the knee that's kinda freaky looking.

              Comment


              • #8
                12/19
                Bench:

                singles @309, 352 (.30 m/s), 360 (.27 m/s), 366 (.20), 370 (.20), then 4 sets of 3 @ 326 (all reps between .3 and .38...final set shown)

                Dips & chins & curls


                 

                Comment


                • #9
                  12/21

                  Bench: 7 sets of 5 @ 276#
                  Curls: 4 sets of 10 with 90

                  Crappy session. Was sorta thinking about 9 sets of 5 at the outset...but things felt slow and sloppy so I cut it short. Lots of residual fatigue from the high-intensity work on Wednesday. Not much sleep. Too much whiskey and beer.

                  Comment


                  • #10
                    12/29

                    Bench:
                    9 sets of 7 @242

                    Peak velocities of the reps from final set:
                    .65, .71, .78, .70, .69, .63, .59

                    Maximally "stimulating reps" right there. Heavy money on Beardsley being wrong on "stimulating reps"

                    Myo Dips

                    Comment


                    • #11
                      1/1

                      Bench:
                      8 sets of 5 @ 265, then a final amrap of 12 reps with 265.

                      Felt great. E1rm = ~390

                      Myo Dips
                      Tricep Pushdown

                      Comment


                      • #12

                        1/3/19

                        Bench:
                        11 sets of 7 @247#

                        wherein I challenge my beliefs about natty hypertrophy stress-dose and response.

                        That's it. No fluff today. I should probably have resumed squatting with something like "real" loads. Hammy feels pretty damned good. I've been doing stupid light rehabby stuff (didn't log).
                        Last edited by John Hanley; 01-03-2019, 09:44 PM.

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                        • Austin Baraki
                          Austin Baraki commented
                          Editing a comment
                          ... that's a lot of reps

                      • #13
                        1/4/19

                        Dips: 80 total

                        Pullovers: 4 sets of 10 with ~110#

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                        • #14
                          1/6/19

                          Bench:
                          10 sets of 5 with 271

                          E1RM = ~ 398#

                          Peak velocities:



                          Tricep band pushdown

                          Chins: 40

                          ###

                          2019 arbitrary tonnage and rep totals

                          Bench: 46,349 #
                          Chins: 40
                          Dips: 140
                          Last edited by John Hanley; 01-06-2019, 08:29 PM.

                          Comment


                          • #15
                            1/7/19

                            Squats: 265x4, 309x4x2, 309x8

                            Felt great to squat again. Strength not as dogshit as I feared it might be.

                            RDLs: 3x8 @ 135 (felt really good on the hammy)

                            Chins: 60

                            Dips: 60


                            ###

                            2019 arbitrary tonnage and rep totals

                            Bench: 46,349 #
                            Chins: 100
                            Dips: 200
                            Last edited by John Hanley; 01-07-2019, 07:23 PM.

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