John Hanley's Training Log

[John Hanley]

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

[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? Been readin your shit on exodus.

[John Hanley]

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.

[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

[voluntarySquatship]

Ill check it out but arguing with satch seems like a waste of time.

[voluntarySquatship]

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]

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.