John Hanley's Training Log

[John Hanley]

Starting a log here. Emerging from months of sloth.

Long-term goals: bench 405 and place in the top-20 Master's javelin throws of all time.

12/5

Bench:
[email protected]
[email protected] (.34 m/s)
[email protected] (shown: 27 m/s) [e1rm somewhere between 365 and 375, I'd guess].

291x4x4

Dips & chins : 12 minute superset density block

I just wanna TnG Bench 405. Then I can stop lifting forever.

[John Hanley]

12/7


Front Squat:singles @ 308, 352, 375 (shown)

Back Squat: [email protected] (hit a .86 m/s rep....don't know what that means, but it might be the fastest workset rep I've ever done.

[Austin Baraki]

Damn, nice work.

[John Hanley]

Damn, nice work.

Thanks, Dude. Feels good to be lifting again.


12/9

Bench: 236x3,6,4,8,5,10,3,6,4,8,5,12 (amrap final set)
Pullovers: 90ish x 15 x 4

[John Hanley]

12/11

Bench:

9 sets of 7 with 243

^ definitely one of the weirder set/ rep schemes I've done. I like it. Was supposed to be 7x7, but sevens were too much fun to quit.

Dips: Proper Myo

Chins: a bunch

[John Hanley]

12/13

So, I pulled my hamstring sprinting on a motherfucking assault TREADMILL (while cold, fatigued, and with horrendous overstride). So, shit gone be "upper focused" for a little while.

Bench: 9 sets of 5 @265

Alternating sets of Chins and Dips...a bunch

[John Hanley]

12/17

Bench

9 sets of 7 with 250.

^ Little aggro with the 8 pound load increment, but it was fine.

Myo Dips

40 chins

Hammy still tweaking, but generally much better. Got a sweet-looking nocebruise behind the knee that's kinda freaky looking.

[John Hanley]

12/19
Bench:

singles @309, 352 (.30 m/s), 360 (.27 m/s), 366 (.20), 370 (.20), then 4 sets of 3 @ 326 (all reps between .3 and .38...final set shown)

Dips & chins & curls

[John Hanley]

12/21

Bench: 7 sets of 5 @ 276#
Curls: 4 sets of 10 with 90

Crappy session. Was sorta thinking about 9 sets of 5 at the outset...but things felt slow and sloppy so I cut it short. Lots of residual fatigue from the high-intensity work on Wednesday. Not much sleep. Too much whiskey and beer.

[John Hanley]

12/29

Bench:
9 sets of 7 @242

Peak velocities of the reps from final set:
.65, .71, .78, .70, .69, .63, .59

Maximally "stimulating reps" right there. Heavy money on Beardsley being wrong on "stimulating reps"

Myo Dips

[John Hanley]

1/1

Bench:
8 sets of 5 @ 265, then a final amrap of 12 reps with 265.

Felt great. E1rm = ~390

Myo Dips
Tricep Pushdown

[John Hanley]

1/3/19

Bench:
11 sets of 7 @247#

wherein I challenge my beliefs about natty hypertrophy stress-dose and response.

That's it. No fluff today. I should probably have resumed squatting with something like "real" loads. Hammy feels pretty damned good. I've been doing stupid light rehabby stuff (didn't log).

[Austin Baraki]

... that's a lot of reps

[John Hanley]

1/4/19

Dips: 80 total

Pullovers: 4 sets of 10 with ~110#

[John Hanley]

1/6/19

Bench:
10 sets of 5 with 271

E1RM = ~ 398#

Peak velocities:



Tricep band pushdown

Chins: 40

###

2019 arbitrary tonnage and rep totals

Bench: 46,349 #
Chins: 40
Dips: 140

[John Hanley]

1/7/19

Squats: 265x4, 309x4x2, 309x8

Felt great to squat again. Strength not as dogshit as I feared it might be.

RDLs: 3x8 @ 135 (felt really good on the hammy)

Chins: 60

Dips: 60


###

2019 arbitrary tonnage and rep totals

Bench: 46,349 #
Chins: 100
Dips: 200