Announcement

Collapse
No announcement yet.

Hassan's Training Log: Road to Iron Gobbler

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Hassan's Training Log: Road to Iron Gobbler

    Hey everyone,

    Hassan here. I am one of the coaches here at BBM. 

    A little bit of background lifting related info:
    Just turned 28 y.o.
    193# BW (I have been as light as 190 and as heavy as 205# or so in the past 12 months)

    I have dabbled in powerlifting and weightlifting in the past couple of years but I don’t really consider myself a seasoned competitor in either. So I guess I’ve just been lifting to lift, really. *shrugs*

    The current itch to just get strong. I have let my strength fall by the wayside after dealing with some setbacks, a couple of consecutive moves and typical life stuff in the past year or so. The primary goal as of now is to get my squat, bench and deadlift back on board - then hopefully start gunning for some all-time PRs on those lifts. I have my sights set on a powerlifting meet in November (the NJ Iron Gobbler).

    Thanks for following along!

    Development Cycle, Week 1, Low Stress Week

    Day 1 - 6/3/19
    Low bar squat w/ belt 500x1 @7, 455x5x2 .. have not done any low bar squats since October 2018, I think.
    1 count paused bench 315x1 @7, 295x4x2
    Close grip incline bench 185x8, 195x8 @8, 205x8 @9

    Day 2 - 6/4/19
    Deadlift w/ belt 515x1 @8.5, 455x5x2
    2 count paused bench 275x4 @7, 285x4 @8 x 2 sets
    Steps ups (box at knee height) 95x12 @8 x 2 sets

    GPP - 6/5/19
    Rogue Echo bike x 25 min
    DB rows 4 sets of many reps w/ 75#
    Ab wheel x 8 min AMRAP

  • #2
    Day 3 - 6/6/19
    SSB Squat w/o belt 430x4 @7, 450x4 @8 x 2 sets
    Touch n go bench 305x1, 325x1 @7, 295x5 @8 x 2 sets
    Press 135x10, 140x10

    Comment


    • #3
      Day 4 - 6/7/19
      DL + mini bands, no belt 405x4, 435x4 @7, 455x4 @8 x 2 sets
      SlingShot Bench 315x6, 345x6 @8, 365x5 @10 (oops)
      SSB Good Mornings 160x12, 210x12 @8 x 2 sets

      Comment


      • #4
        Monday - 6/10/19
        Squat w/ belt 525x1 @8, 460x5 @8, 485 x 2 singles, 430x5x2
        Comp bench 330x1 @8, 300x4 @8, 310 x 2 singles, 285x4x2
        Close grip incline 185x8, 200x8, 210x8x2
        Last edited by Hassan Mansour; 06-12-2019, 03:14 AM.

        Comment


        • #5
          Tuesday - 6/11/19
          Deadlift w/ belt 525x1 @8, 460x5, 485 x 2 singles, 430x5x2
          2ct paused bench press 275x4 @7, 295x4 @8 x 2 sets
          Step ups (knee height box) 95x12, 105x12x2
          Triceps press downs x 3 sets
          DB curls x 3 sets

          Pretty solid day. Deadlifts are feeling much better now that I am pulling multiple times per week.

          Comment


          • #6
            There he is !!!
            IG / YT

            Comment


            • #7
              Originally posted by Austin Baraki View Post
              There he is !!!
              Sup.

              GPP today- 6/12/19
              Podcast w/ Jordan @8 RPE then...
              DB rows x 8 min AMRAP w/ 75#
              Hollow rocks x 8 min AMRAP
              Echo bike x 30 min
              Last edited by Hassan Mansour; 06-13-2019, 05:37 AM.

              Comment


              • #8
                Thursday- 6/13/2019
                SSB Squat 430x4 @7, [email protected] x 3 sets
                TnG Bench 330x1 @7, 300x5x4
                DB Press 45x10x2

                Comment


                • #9
                  Friday - 6/14/2019
                  DL + minis 405x4 @6, 435x4 @7, 460x4 @8 x 3 sets
                  Slingshot 315x6 @7, 335x6 @8, 355x6 @9, 335x6
                  SSB good mornings 160x12, 215x12 @8 x 2 sets
                  Triceps press downs x 3 sets
                  DB curls x 3 sets

                  Comment


                  • #10
                    Monday- 6/17/2019
                    Squat w/ belt 535x1 @8, 480x5 @9, 495 x 2 singles, 440x5x3
                    1 count paused bench 335x1 @8, 310x4 @9, 315 x 2 singles, 290x4x3
                    Close grip incline 200x8, 215x8x3

                    Squat single felt okay. Bench single felt awesome. I'm thinking a bench PR is coming!

                    Comment


                    • #11
                      Tuesday - 6/18/2019
                      Deadlift w/ belt 535x1 @8.5, 480x5 @9, 495 x 2 singles, 440x5x3 ... just another day pulling exactly what I squatted the day prior, lol!
                      2 count paused bench 275x4, 295x4, 310x4 @10, 285x4x2
                      Step ups 110x12x3
                      Arm work x 6 sets total

                      Comment


                      • #12
                        6/19/2019 - GPP
                        DB rows x 8 min AMRAP w/ 75#
                        Hollow rocks on the ground x 8 min AMRAP
                        Intervals on the air bike x 20 min

                        Comment


                        • #13
                          Thursday - 6/20/19
                          SSB Squat 430x4 @7, 460x4 @8 x 3 sets
                          Touch n go bench 335x1 @7, 305x5x4
                          Press 135x10, 140x10x2

                          Got to train with one of my old training partners today which was a really nice change of pace!

                          Comment


                          • #14
                            6/21/19
                            DL + minis (bar weight listed) 405x4, 435x4, 465x4x3
                            Slingshot 315x6, 340x6, 360x6, 340x6x2
                            Good mornings w/ SSB 160x12, 220x12x3
                            DB triceps extensions x 3 sets
                            DB curls x 3 sets

                            Comment


                            • #15
                              6/24/19
                              Squat + belt 540x1 @8, 485x5 @9, 500x1x2, 445x5x4
                              Comp bench 341x1 @8, 314x4 @9, 319x1x2, 295x4x4
                              Close grip incline 205x8, 220x8x3

                              Pretty solid session today. I might jump to 550 on the squats next week which would be 10# under my all-time best. I am thinking some PRs may fall sooner than I thought if this next block goes well.
                              Last edited by Hassan Mansour; 06-25-2019, 04:35 AM. Reason: spelling

                              Comment

                              Working...
                              X