John Hanley's Training Log

[John Hanley]

2/13/19

Bench:
8 sets of 5 with 302#

Started really rough/fatigued, but things improved quite a bit. Fatigue remains a total mystery.

OpenBarbell somehow missed a rep in the first set. Oy.

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


###

2019 arbitrary tonnage and rep-total goals:

Bench: 234540# / 1,000,000
Chins: 350 / 10,000
Dips: 850 / 10,000





Vid of final set:

[John Hanley]

2/16/19

Pretty big day.

Bench:
(today's sessions was "find a single between .15 and .20 meters second, then 5 doubles with ~85%):

singles @ 309, 330, 352,375, 395, 405 (405 was .16 m/s), then

5 doubles with 352

My wife had no idea what the load was:


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

[John Hanley]

Thank you!

[Dave Hahn]

Nice work man!

[John Hanley]

Thanks, man. I guess I found my single between .15-.20 m/s.

[John Hanley]

2/18/19

Bench:
309x5,5,4,4,4,4

Lat Pulldowns: 3 sets to @8-9 using 2 25kg and 1 20kg plates on my new Titan cable attachment thingy.

Much fatigue. Not too surprising given the session 48 hours ago. Almost "autoregulated intersession rest"...but pushed through the session. Not sure why I had it in my mind that I should be doing favhes with this weight. This is my "sets of 4" relative intensity. But I did fahves on the first two sets before I realized I was failing to comply with my own method.

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

[John Hanley]

2/21/19

BW: 230

Bench:

7 sets of 3 with 335#

Lat Pulldowns & Dips: 12 minute Bro Density Block

^Total meh. STILL freaking fatigued from Saturday's heavy benching.

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

[John Hanley]

2/23/19

Bench:
10 sets of 5 with 298

50 reps, but only one rep crossed the threshold to stimulating (that rep being rep 3 of the 8th set...the .39 meters per second rep). Every other set was, literally, below RPE 5.

LPD: 3 sets to @9ish

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

[John Hanley]

2/28/19

Been sick. Throat still nasty. I had doubles with 85% planned, but was going to make this a low-intensity session. But then decided doubles with 85% sounded nice. High-balling the e1RM right now.

Bench:
singles @309, 330, then
6 doubles with 360

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

3rd set:

[John Hanley]

3/1/19

BW : 228.2

Down 7 pounds since starting my quasi-cut. Having a brutal sore throat for 4 days works wonders for weight loss. Managed to maintain strength, though, which is good.

12 minute Bro Block (2 movement density block) with dips and lat pulldowns

[John Hanley]

Seems like everyone who doesn't actually lift is making curves..figured I may as well too.

X-axis is training year. Y-axis is Bench-48 hour max recoverable "stress"/volume using a normalized fatigue metric (which is kinda valid from 65-90%, but which needs some correction at the extremes.

Based "on what I've seen" I think this is what volume titration actually looks like over time:

[John Hanley]

Hey. I hexbar squead every couple of weeks!

I just don't think there's much transfer from deads and squats to javelin (my "comp" movement). Or, rather, I suspect there's strong transfer up until squat = 525ish & dead = 550ish.....but really little beyond that.


I'll LP back to those target numbers when it's much warmer.

Huge transfer with bench

[John Hanley]

I think so, yeah. But it's almost like....you want more muscle fiber for the viscoelastic benefits. The contraction is stupid fast.

This guy could do a pullover with something like 275#. Which requires a headfucking amount of pec strength:

https://youtu.be/df4xUXVkmfQ

[John Hanley]

I do them off and on. I should train them as a main lift.

But this benching is so damned fun.

[John Hanley]

3/2/19

BW: 228

Bench:
10 sets of 5 with 300#

Dips: 6 sets of 10
https://https://docs.google.com/spre...it?usp=sharing

[John Hanley]

3/6/19

BW: 228

Bench:

e1rm = 430? wtf? Not buying that...but the velocities sorta work out to that.

6 sets of 2 with 366

Notes: 96 hours since my last workout. It's been brutally cold and I've been sick. Still felt dizzy and like I might barf today...but I really wanted to do doubles with 366.

Apparently Bozeman was one of the coldest places on earth 2 days ago with a recorded temp at the local airport of -35 F. I think that's a legit reason for cancelling a workout in an unheated garage:



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

[John Hanley]

Wow. They didn't delete it: https://startingstrength.com/resourc...tml#post708888

Me: "Everything fucking hurts. And I'm actually not getting that strong. But I FUCKING LOVE TM!!!! TM FOR LIFE BITCHES!!!!"

I hate myself.

I'm having you land on post #49 of that log...because...well...irony.

[John Hanley]

Well, it's not a program. It's an...agile...religion...

[John Hanley]

Curves!! Awesome!!

[John Hanley]

3/8/19

BW (this excites me):



Bench:
8 sets of 4 with 324

Man, yup...still freaking fatigued from the 85% session. I really need 72 hours after heavy work. That said, 75% seemed to move okay.

[John Hanley]

3/11/19

Bench
singles @ 309, 330, 352, 375, 390
CG bench: 3 sets of 5 with 275

Crazy high fatigue today. Even 155 hurt during warmups. Need to chill with the intensity.

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

[John Hanley]

3/15/19

Deads:
[email protected], 375, 396, 409

Gonna make a run for a dead PR. Might compete in a push/pull in Fall.

Taking rest of week off from bench . Overdid the intensity the past couple of weeks.

[John Hanley]

Wait. For real, though?

[Austin Baraki]

I know you're concerned about your velocity, explosiveness, etc ... but I'd much rather have someone do that than take a week off.

[John Hanley]

Full speed, full time, Brah.

No, I actually agree with you. Ended up not taking much time off anyhow.

But, man, those transient 5% drops in e1rm are sure spooky, though. No like.

[John Hanley]

3/16/19

Bench:
singles @ 309, 330, 352, 375, 390, 400 (.21 m/s), 352, 375 (.2) , then 6 sets of 5 @309

Good. Still slightly fatigued, but much, much better. OpenBarbell was freaking out today. Not sure what happened, but my data is all messed up.