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John Hanley's Training Log

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  • #16
    1/8/19

    Chins: 50
    Curls: a bunch

    2019 arbitrary tonnage and rep totals

    ###
    Bench: 46,349 # / 1,000,000
    Chins: 150 / 10,000
    Dips: 200 /10,000
    Last edited by John Hanley; 01-08-2019, 11:02 PM.

    Comment


    • #17
      1/9/19

      Bench:

      E1RM ~400-403 (totally not valid to extrapolate e1rm from 63-65% work...meh).

      11 sets of 7 with 254#

      Peak Vs:




      ^ I appreciate that this is an absolutely moronic way to record data (I could send it directly to a speadsheet from the device...& yet, & yet...I have some weird need for real-time tactile interaction with the raw information). Like...I'm seeing how it coordinates to my feelz or something. It's dumb. I'm going to have to enter all this shit later on.

      Chins: 50


      ###
      Bench: 65,907 # / 1,000,000
      Chins: 200 / 10,000
      Dips: 200 / 10,000

      Comment


      • #18
        Originally posted by voluntarySquatship
        Did you ever do close to 77 reps in your training career before?
        I'm looking through my log. I don't think so. I've done 40 reps with 70%. I've always sorta dismissed intensities below 70%

        Comment


        • #19
          1/11/19

          Bench:

          E1RM = ~405

          10 sets of 5 with 275#



          Some screaming fast peak velocities in there.

          This session sorta exaggerated a few trends: 1) my first set of a session always sucks (it's basically more warmup), and 2) my first rep of a set always sucks

          Dips:
          50 total

          ###
          Bench: 79657 # / 1,000,000
          Chins: 200 / 10,000
          Dips: 250 / 10,000

          Comment


          • #20
            1/12/19

            Squats

            330x4x4 (okay, so I actually did a third set of 8...too impatient for The Montana Method today).


            Dips: 50

            Chins: 50

            ###

            2019 arbitrary tonnage and rep-total goals:

            Bench: 79657 # / 1,000,000
            Chins: 250 / 10,000
            Dips: 300 / 10,000

            Comment


            • #21
              1/14/19

              Bench:

              Session today was "find a .20 meters per second single" (of course I ignored the threshold in order to hit a nice round number).

              singles @ 265, 286, 309, 352 (.26 m/s), 375 (.29 m/s), 390 (ugly, but lifetime PR @.17 m/s)

              Cardio circuity stuff
              Last edited by John Hanley; 01-14-2019, 05:29 PM.

              Comment


              • #22
                1/15/19

                Bench:

                11 sets of 7 @ 258#

                ^ was planning on 48 hours rest after the heavy singles...but...I felt like benching. Hugely fatigued today, which is obvious from the peak velocities (and not-at-all unexpected considering PR bench yesterday)

                Peak Vs (I know how Sean Herbison likes them so) :





                ###

                2019 arbitrary tonnage and rep-total goals:

                Bench: 101148# / 1,000,000
                Chins: 250 / 10,000
                Dips: 350 / 10,000
                Last edited by John Hanley; 01-16-2019, 10:43 PM.

                Comment


                • #23
                  1/17/19

                  Oy...narsty sinus stuff going on. That + altitude = unpleasant squats

                  Squats: 352x4x4

                  Felt slow and awkward, but Beardsley, my training-optimization AI confirms all reps were fast.

                  Rehab RDL: 242 x 8 x 3

                  Fine

                  30 chins

                  ###

                  2019 arbitrary tonnage and rep-total goals:

                  Bench: 101148# / 1,000,000
                  Chins: 280 / 10,000
                  Dips: 350 / 10,000

                  Comment


                  • #24
                    Bench:
                    10 sets of 5 @280#

                    Rough week for recovery. Velocities convey that.



                    Vid of final set:



                    ###

                    2019 arbitrary tonnage and rep-total goals:

                    Bench: 115148# / 1,000,000
                    Chins: 280 / 10,000
                    Dips: 350 / 10,000
                     

                    Comment


                    • #25
                      1/19/19

                      100 dips

                      20 chins

                      ###

                      2019 arbitrary tonnage and rep-total goals:

                      Bench: 115148# / 1,000,000
                      Chins: 300 / 10,000
                      Dips: 450 / 10,000

                      Comment


                      • #26
                        1/21/19

                        Bench Press:
                        11 (maybe 12?) sets of 7 @ 262#

                        ^ I completely spaced after set 8...reflexively deleted the data from the OpenBarbell...but then wasn't sure if I had just performed a set 15 seconds ago or 3 minutes ago). Very flaky moment. Swear I wasn't high.

                        Anyway...nothing else today...respiratory gunk still hanging around

                        Peak Vs (fatigue has dissipated...these are quite fast again. Mid-session increase in peak velocities really seems to correlate with a high RPIMT - "rating of perceived intramuscular temperature" [at the very lease, it correlates with "sweaty as fuck"]).



                        2019 arbitrary tonnage and rep-total goals:

                        Bench: 135322# / 1,000,000
                        Chins: 300 / 10,000
                        Dips: 450 / 10,000
                        Last edited by John Hanley; 01-21-2019, 09:37 PM.

                        Comment


                        • #27
                          1/12/19

                          Slingshot Bench: doubles @ 353, 375; 2 singles @ 397

                          TnG Bench: 5 doubles with 335# (mean concentric speed ranged from .34 to .43 meters per second [which is really, really fast for me])....final double attached

                          THEN

                          Slingshot Bench Burnout: 335 x 7 @8ish (hard to gauge RPE on slingshot)

                          Chins: 50
                          Dips: 100


                          2019 arbitrary tonnage and rep-total goals:

                          Bench: 138672# / 1,000,000
                          Chins: 350 / 10,000
                          Dips: 550 / 10,000
                           
                          Last edited by John Hanley; 01-23-2019, 05:55 PM.

                          Comment


                          • #28
                            1/26/19

                            Bench:

                            10 sets of 5 with 287#

                            This was probably the best submax bench session I've ever had. Listened to Miserere on repeat. Vid of final set


                            Peak Velocities of all reps:




                            2019 arbitrary tonnage and rep-total goals:

                            Bench: 153022# / 1,000,000
                            Chins: 350 / 10,000
                            Dips: 550 / 10,000
                             

                            Comment


                            • #29
                              1/28/19

                              Bench: 11 sets of 7 @ 271

                              Fine. I think my program is going to be "bench, hex bar, and bodyweight stuff" going forward. So little interest in squatting.

                              Mean and peak velocities of each rep, and the difference in mean/peak of each rep in parenthesis. This session involved lots of arithmetic.



                              Some neat patterns emerge in the deltas, but I...can't really make sense of them.

                              2019 arbitrary tonnage and rep-total goals:

                              Bench: 173889# / 1,000,000
                              Chins: 350 / 10,000
                              Dips: 550 / 10,000
                              Last edited by John Hanley; 01-29-2019, 12:11 AM.

                              Comment


                              • #30
                                Originally posted by voluntarySquatship
                                What is your plan for bench going forward? Are you going to peak after your E1RM stops going up on submax work or hwhat?
                                Yeah, that's the rough plan. I had intended to start peaking already...but the submax stuff seems to still be driving up e1RM (which is unexpected)...so I'm just going to milk it a little longer.

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