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HustlingHat's training log

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  • HustlingHat's training log


    Welcome to my training log!

    With gym's re-opening again tomorrow (in the UK) after months of no training I thought it would be best to use the internet for good and create an online log to keep myself accountable and also get office when I stall and need input.

    I have been lifting weights on and off for the past 10 years but honestly must of that time has been a complete waste... Time spent eating LOW LOW calories to stay at a certain weight (I use to be an amature boxer with same day weigh ins), high volume workouts and just spinning my wheels.

    Currently I am training MMA ( Love It!) and strength/ performance gains are my main goal (as opposed to focusing on mass gain) but I have a much better relationship with food and now I am actively looking to gain weight.

    Also worth adding over the last couple of months during lockdown due to lack of equipment I have focused A LOT on cardio (sprints, long runs), bodyweight circuits etc with a goal of having my base cardio sorted and once gyms re-open I can focus on gaining strength and technical work without worrying about this.


    Basic info about me:

    Age: 28
    Weight: 123lb as of this morning ( I did say I focused a lot on cardio!)
    Deadlift before lockdown: 150kg/330lb
    Squat before lockdown: 130kg/ 286lb
    Bench before lockdown: 80kg/ 176lb



    The Plan:
    I will be running Juggernaut method by Chad Wesley Smith as I feel a programme designed to go with an athletes sport training would be best suited to fit in with my MMA training, I enjoyed running it before lockdown and also the progression scheme will let me progress at a good rate once I get into the grove again. Will be using roughly 85% of my last max for the programme and main accessory work will be using 5/3/1 % (except no Max rep at last set)
    Attached Files

  • #2
    So today’s workout is in the bag

    Deadlifts 10 waves Accumulation week

    4x10 and 1x 13 with 80kg/ 176lbs

    Had a bit more left in the tank but programme says to leave 2 reps in and with today being the first workout in 6ish months didn’t want to force it

    Deficit Deadlifts

    5x 67.5kg/ 149lb
    5x 80kg/ 176lb
    5x 90kg/ 198lb

    Pause squats

    3x5 ( 7 second pause) with 55kg/ 121lb

    Lets hope the doms tomorow aren’t a thing.

    I also will keep this just about the weights and not update with the MMA workouts

    Comment


    • #3
      Another day another workout!

      Bench 10 waves Accumulation week

      4x10 and 1x 12 with 42.5kg/ 93lbs

      Disappointed with the MR set as when I saw the weight I needed to hit I expected to get more. However, new gym means new benches and these benches are ridiculously low so need to work on technique. Non the less no reps missed so can't complain

      3x5 Close Grip Bench Press
      10x5 Barbell Rows
      5x4 Weighted pull ups
      4x6 Incline DB Press
      3x seated shoulder press
      3x super set of neutral grip pull ups and T-bar row machine
      3 bicep curls
      3x Rolling DB extensions

      Comment


      • #4

        Squat 10 waves Accumulation week

        4x10 and 1x 12 with 65kg/ 143lbs

        Squats felt.. Really good... until the last two sets when my quads starting aching. But got the sets out. Have high hopes for the MR set at the end of the 10s waves!

        Sumo deadlift (5/3/1%): 75kg/165lbs x 5, 87.5kg/193lbs x 5 and 100kg/220lbs x 5
        3x6 RDL and then a few core exercises

        Comment


        • #5
          Incline Bench (instead of Military Press) 10 waves Accumulation week

          Incline Bench: 4x10 and 1x12 with 30g/ 66lbs
          Paused Bench: 40kg/88lbs, 47.5kg/ 105lb and 55kg/121lb all for 5 reps
          10 Barbell Rows
          5x Weighted pull ups
          4x DB Bench Press
          4x Seated Shoulder DB press
          3x bicep curls
          3x tricep extensions

          Nothing special to report. My incline bench sucks so the numbers are pathetic but slowly trucking away!

          Comment


          • #6
            Friday AM Speed/ Plyo session

            6x3 Jumping Hex deadlifts
            6x3 triple jumps over 1x small hurdle, 1x medium hurdle, 1x 26 inch Box
            6x3 Box jumps
            3x3 Bulgarian Split Squat jumps
            3x Ladder footwork drill
            10 Kicks on the bag each leg. (As fast and hard as possible)
            3x Max effort push on the Tank M4 all surface sled

            Really fun session today!

            Comment


            • #7
              Deadlifts 10 waves Intensification week

              The prescribed warm up sets + 2x10 and 1x 12 with 87.5kg/ 193lbs


              Deficit Deadlifts

              2x3 with 83kg/183lbs
              3x 95kg/ 209lb

              Pause squats

              3x4 ( 5 second pause) with 67.5kg/ 149lb

              Nothing speciial. Just trucking away.

              Comment


              • #8
                Bench 10 waves Intensification week

                The prescribed warm up sets + 2x10 and 1x 11 with 47.5kg/ 105lbs


                3x5 Close Grip Bench Press
                10x5 Barbell Rows
                5x4 Weighted pull ups
                4x6 Incline DB Press
                3x seated shoulder press
                3x super set of neutral grip pull ups and T-bar row machine
                3 bicep curls
                3x Rolling DB extensions

                Really disappointed with my MR set. I feel like I'm not recovering enough due to lack of sleep. Work is being a ***** at the moment and have to do a decent amount out of hours, add MMA training to that and I average about 4 hours of sleep a night at the moment

                Comment


                • #9
                  Squat 10 waves Intensification week

                  The prescribed warm up sets+ 2x10 and 1x 12 with 75kg/ 165lbs

                  Again feeling like my body is craving more sleep and is a tad beat up. Not happy with the 12 reps but guess next week is the only week these MR sets matter

                  7x1 pin squats with 75kg/ 165lbs

                  Sumo deadlift (5/3/1%): 82.5kg/182lbs x 3, 95kg/209lbs x 3 and 105kg/231lbs x 3
                  3x6 RDL and then a few core exercises

                  Comment


                  • #10
                    Incline Bench (instead of Military Press) 10 waves Intensification week

                    The prescribed warm up sets+ 2x10 and 1x 13 with 35kg/ 77lbs
                    Paused Bench: 45kg/99lbs, 50kg/ 110lb and 57.5kg/127lb all for 3 reps
                    10 Barbell Rows
                    5x Weighted pull ups
                    4x DB Bench Press
                    4x Seated Shoulder DB press
                    3x bicep curls
                    3x tricep extensions

                    Comment


                    • #11

                      Friday AM Speed/ Plyo session

                      6x3 Jumping Hex deadlifts
                      6x3 triple jumps over 1x small hurdle, 1x medium hurdle, 1x 26 inch Box
                      6x3 Box jumps
                      3x3 Bulgarian Split Squat jumps
                      3x Ladder footwork drill
                      10 Kicks on the bag each leg. (As fast and hard as possible)
                      3x Max effort push on the Tank M4 all surface sled



                      Today's upper body Plyo Session

                      6x3 plyo push ups ground to box
                      6x3 plyo push ups with feet elevated
                      3x3 single arm ball throws
                      3x3 each side rotating ball throws
                      6x3 ball throws lying on a bench
                      3x3 heavy medicine ball throws
                      3x Max effort weighted sled rope pulls

                      3x Flat db press
                      3x Neutral grip incline db press
                      3x shoulder raises

                      5x rows
                      3x MR pull ups
                      3x Iso lateral row machine

                      And finished of with some arms

                      Comment


                      • #12
                        Yesterday's deadlift session got 15 reps on the MR adding 10kg/22lb to my working max and today's bench session got 13 reps adding 2.5kg/ 5lb to my max.

                        Sorry for non complete logging running on sub 4 hours rest with work, gym, MMA practice and general life obligations

                        Comment


                        • #13
                          Ok so had a horrendous week actually getting to training. Feel like I slacked off hard and missed most MMA sessions and a decent amount of Gym sessions. Also been having “bloat issues” since increasing calories but feel like eating 3k calories daily this week and skipping most sessions has resulted in a few lb weight gain.

                          Finished my main lifts for the programme yesterday and got

                          Squat
                          82.5kg/ 182 lbs x 21

                          Incline press
                          37.5kg/82lb x 16

                          I’m very happy overall with the MR results all round BUT there is an issue with squats. With 11 extra reps that puts it as a 55lb/25kg increase in weight and i’m not sure if I should add that. I mean I don’t think that I would be able to hit the predicted 1rm for a single… But the working numbers for the next cycle would be do -able so ::

                          Comment


                          • #14
                            Deadlifts 8 waves Accumulation week

                            4x8 and 1x12 with 92.5kg/204lbs

                            Deficit Deadlifts

                            5x 72.5kg/ 160lb
                            5x 85kg/ 187lb
                            5x 95kg/ 209lb

                            Pause squats

                            3x5 ( 7 second pause) with 62.5kg/ 138lb

                            Also did 10x Rows so I don't have to do them tomorrow (Bank Holiday here in the UK so had more time today and tomorrow is an early start at work)

                            Overall not a special day nor a bad day. Just another day logged on the path.

                            Comment


                            • #15
                              Bench 8 Waves Acumulation week

                              4x8 and 1x 12 with 47.5kg/ 105lbs

                              Nothing great to report seeing as it's the first bench workout of the 8's cycle. My shoulders have been giving me slight issues and I'm realising that the weighted pull ups done over the year during lockdown and my posture at work has resulted in me having much more rounded shoulders than I use to. Guess I need to find a way of adding mobility work/ band work.

                              3x5 Close Grip Bench Press
                              5x Weighted pull ups
                              4x6 Incline DB Press
                              3x seated shoulder press
                              3x super set of neutral grip pull ups and T-bar row machine
                              3 bicep curls
                              3x Rolling DB extensions

                              Comment

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