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John Hanley's Training Log

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  • #31
    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, 01:11 AM.

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    • #32
      What is your plan for bench going forward? Are you going to peak after your E1RM stops going up on submax work or hwhat? Been readin your shit on exodus.

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      • #33
        Originally posted by voluntarySquatship View Post
        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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        • #34
          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.


          ###

          2019 arbitrary tonnage and rep-total goals:

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

          Comment


          • #35
            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

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            • #36
              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.


              ###


              2019 arbitrary tonnage and rep-total goals:

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

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              • #37
                2/1/19

                Hex Bar Deads.

                3 sets of 6 @ 395

                Dips: 50

                Now that is what I call a workout.

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                • #38
                  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.




                   

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                  • #39
                    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
                     
                    Last edited by John Hanley; 02-03-2019, 08:20 PM.

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                    • #40
                      2/5/19

                      Bench:

                      11 sets of 7 with 275#

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

                      Too cold for white board nonsense

                      ###

                      2019 arbitrary tonnage and rep-total goals:

                      Bench: 205642# / 1,000,000
                      Chins: 350 / 10,000
                      Dips: 650 / 10,000
                      Last edited by John Hanley; 02-05-2019, 11:55 PM.

                      Comment


                      • voluntarySquatship
                        voluntarySquatship commented
                        Editing a comment
                        Ill check it out but arguing with satch seems like a waste of time.

                      • voluntarySquatship
                        voluntarySquatship commented
                        Editing a comment
                        I tend to agree with Ivan on MPS but I'm not really sure what the topic is. I disagree with your assessment of SSLP pressing programming. Fight?

                      • John Hanley
                        John Hanley commented
                        Editing a comment
                        Fight? No, man. My heart is full of love. I feel nothing but compassion for people who are dead-wrong.

                    • #41
                      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".

                      ###

                      2019 arbitrary tonnage and rep-total goals:

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

                      Comment


                      • #42




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

                        IG / YT

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                        • Dave Hahn
                          Dave Hahn commented
                          Editing a comment
                          Straight cold-blooded!

                      • #43
                        Originally posted by Austin Baraki View Post
                        [IMG2=JSON]just a reminder
                        I hate you.

                        No

                        I hate myself.

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                        • #44
                          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
                          Last edited by John Hanley; 02-08-2019, 07:42 PM.

                          Comment


                          • #45
                            Originally posted by John Hanley View Post
                            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".
                            Originally posted by John Hanley View Post
                            Everything less than RPE 6.
                            Sweet smell of easy: confirmed.
                            IG / YT

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