John Hanley's Training Log

[John Hanley]

1/29/19

High Hex Bar:
3 sets of 5 with 395

Dips: 50 (Oy. Pecs incredibly sore from yesterday's bench-marathon. and triceps felt vaguely like they might snap. But I didn't care. Because I have cultivated Profound Indifference.)

This workout was gloriously dumb. I hate-love hex bar stuff.


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2019 arbitrary tonnage and rep-total goals:

Bench: 173889# / 1,000,000
Chins: 350 / 10,000
Dips: 600 / 10,000

[John Hanley]

1/30/19

Cardio Day

3 round each set of 1'/20" off

1. DB curls
2. Box toe taps

1. jump rope
2. rope climb

1. pushups
2. 40# medball toss

1. echo bike
2. moar echo bike

1. air assault treamill
2. super light squat to press

1. planks
2. jumping jacks

[John Hanley]

1/31/19

Bench:

309x2
330x2
345x2x5 (vid of final set attached)

Slingshot Bench:

345x8x2

Mean concentric velocities:



^ slower than I was hoping for, but still pretty damned fast for 5RM work (1RM bar speed is .12 meters/second). Probs time to start thinking about some sort of peak, though.


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2019 arbitrary tonnage and rep-total goals:

Bench: 178617# / 1,000,000
Chins: 350 / 10,000
Dips: 600 / 10,000

[John Hanley]

2/1/19

Hex Bar Deads.

3 sets of 6 @ 395

Dips: 50

Now that is what I call a workout.

[John Hanley]

2/2/19

Bench:
6 sets of 3 with 325# (147kg plus clips...after 6-7 years of lifting exclusively with KG plates, I still have zero intuition for KG loads). Vid is final set

^ this is a ballparked ~80%...and it moved super well. Pretty sure all sets were sub @7.

I'm convinced 80% (for me) is the threshold to near-complete recruitment of MUs from rep 1. The general trend of linear bar speed decay AND that almost-creepy regular trend in peak-mean difference is quite unlike sub 80% work.

[John Hanley]

2/3/19

OHP:
singles @ 175, 195, 205, 225, 235 (I'll take it considering zero press work)

RDL:

3 x 8 @ 295

Broad Jumps, agility work and ballistic medball shit

Press Single @ 235

[John Hanley]

2/5/19

Bench:

11 sets of 7 with 275#

Whoa. Tricep Fatigue. Also...fucking freezing cold today.

Too cold for white board nonsense

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2019 arbitrary tonnage and rep-total goals:

Bench: 205642# / 1,000,000
Chins: 350 / 10,000
Dips: 650 / 10,000

[John Hanley]

Do you think the time-course of muscle protein synthesis rates following resistance training are relative to programming?

ALSO: could you please ask our SS friends Ivan and Satch -- given a lifter is 1) eating sufficiently for maintained rate of strength gain on the squat and 2) is appropriately increasing session-to-session loads to maintain relative intensity on the presses WHY WHY WHY THAT MOTHERFUCKER IS STALLING ON THE PRESSES FIRST (probably deads next)?

Tell them to fuck off if they say that "individual has a previously trained bench 'cause everyone benches" and is therefore an intermediate on presses prior to squats.

IT IS THE PROGRAMMING YOU DELUSIONAL MOTHERFUCKERS

[John Hanley]

I want you to argue with people on the SS programming subforum.

[John Hanley]

Fight? No, man. My heart is full of love. I feel nothing but compassion for people who are dead-wrong.

[John Hanley]

2/7/19

Today I did one hunnert dips. And nothing else.

I was planning on benching something like 6-7 sets of 4 with 140kg/308, but my tits hurt real bad warming up with 155#. I heard Austin Baraki 's voice ask "what are you going to do, not train?" To which I replied, "correct, Austin, I am going to not train".

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2019 arbitrary tonnage and rep-total goals:

Bench: 205642# / 1,000,000
Chins: 350 / 10,000
Dips: 750 / 10,000

[Austin Baraki]

just a reminder: https://www.instagram.com/p/BtM36ONA7JA/

[Dave Hahn]

Straight cold-blooded!

[John Hanley]

[IMG2=JSON]just a reminder

I hate you.

No

I hate myself.

[John Hanley]

My PR people have put their spin on yesterday's skipped session. "Mr. Hanley autoregulated intersession rest based on subjective analysis of compromised homeostasis and fatiguability".

Anyway, today's session rocked.

2/8/19

Bench:
8 sets of 4 with 309#

These felt fantastic. Everything less than RPE 6. Missed the data on the first set because I forgot to connect the OpenBarbell device to my phone.

https://docs.google.com/spreadsheets...it?usp=sharing

[Austin Baraki]

My PR people have put their spin on yesterday's skipped session. "Mr. Hanley autoregulated intersession rest based on subjective analysis of compromised homeostasis and fatiguability".

Everything less than RPE 6.

Sweet smell of easy: confirmed.

[John Hanley]

2/9/19

Dips: 100

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2019 arbitrary tonnage and rep-total goals:

Bench: 215530# / 1,000,000
Chins: 350 / 10,000
Dips: 850 / 10,000

[John Hanley]

2/10/19

BW: 232.4. I want to get down 225. Pretty sure I can do that simply by cutting way down on alcohol (I drink too much) with no adverse effect on strength

Bench:
7 sets of 3 with 330#.

What a wonderful session. Apparently Faure's Requiem is my jam. Right before I unracked set 6 I thought to myself..."this is fucking gorgeous"...and my bar speeds went batshit in that set.

Again, didn't even hit @6 on any of these sets (.35 is my @6 on bench).


https://docs.google.com/spreadsheets...it?usp=sharing

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2019 arbitrary tonnage and rep-total goals:

Bench: 222460# / 1,000,000
Chins: 350 / 10,000
Dips: 850 / 10,000

[John Hanley]

I hope I can just do a weekly linear progression (literally what I've been doing for like 2 months) until I can do 405 for snappy singles. That'd be cool.

[John Hanley]

2/12/19

Hex Bar Squeads:

3 sets of 6 @415


Why perform 2 excellent exercises when you perform one shitty one?