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HustlingHat's training log

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  • #16
    **Squat 8 waves Accumulation week**

    4x8 and 1x 11 with 82.5kg/ 182lbs

    Pin Squats (from dead stop): 10x1 with 78.5kg/173lbs

    Sumo deadlift (5/3/1%): 82.5kg/182lbs x 5, 95kg/209lbs x 5 and 107.5kg/237bs x 5
    3x6 RDL

    Comment


    • #17
      **Squat 8 waves Accumulation week**

      4x8 and 1x 11 with 82.5kg/ 182lbs

      Pin Squats (from dead stop): 10x1 with 78.5kg/173lbs

      Sumo deadlift (5/3/1%): 82.5kg/182lbs x 5, 95kg/209lbs x 5 and 107.5kg/237bs x 5
      3x6 RDL

      Comment


      • #18
        Damn I suck at updating this log …

        Thursdays Incline upper Session

        4x8 + 1x9 with 35kg/77lb.

        Paused Bench: 42.5kg/94lbs, 50kg/ 110lb and 55kg/121lb all for 3 reps
        10 Barbell Rows
        5x Weighted pull ups
        4x DB Bench Press
        4x Seated Shoulder DB press

        Yesterdays Lower Plyo day

        6x3 Jumping Hex deadlifts ( recorded these and felt like the speed and height was good)
        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 prowler
        3x sprint pushing the prowler

        Comment


        • #19
          Yesterday'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 double arm push
          3x3 each side rotating ball throws
          3x6 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

          Comment


          • #20
            Deadlifts 8 waves Intensification week

            The prescribed warm up sets + 2x8 and 1x 10 with 102.5kg/ 226lbs


            Deficit Deadlifts

            3x 80kg/176lbs
            3x 90kg/ 198lb
            3x 100kg/220lb

            Pause squats

            3x4 ( 5 second pause) with 75kg/ 165lb

            3x Good mornings

            I also did bicep curls during the rest period of pause squats and also did 10 sets of rows. I feel like the volume i'm getting on accessory muscles is lacking so going to try and fit them in like so.

            Comment


            • #21
              Bench 8 waves Intensification week

              The prescribed warm up sets + 2x8 and 1x10 with 52.5kg/ 115lbs


              3x5 Close Grip Bench Press
              3x8 seared rows super setted with face pulls
              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


              • #22
                Squat 8 waves Intensification week

                The prescribed warm up sets+ 2x8 and 1x 10 with 90kg/ 198lbs

                7x1 pin squats with 85kg/ 187lbs

                Sumo deadlift (5/3/1%): 90kg/198lbs x 3, 100kg/220lbs x 3 and 115kg/253lbs x 3
                3x6 RDL and 10x bent over rows

                Today was a very weird work out. Injured my finger by it getting squashed between 2 plates BEFORE THE WARM UP and it wouldnt stop bleeding for the whole workout. I completely bled through 2 plasters so after I did the main work i decided to head to work early

                Comment


                • #23
                  Incline Bench (instead of Military Press) 8 waves Intensification week

                  The prescribed warm up sets+ 2x8 and 1x 10 with 35kg/ 88lbs
                  Paused Bench: 50kg/ 110lb, 52.5kg/116lb and 60kg/132lb all for 3 reps
                  5x Weighted pull ups
                  4x DB Bench Press
                  4x Seated Shoulder DB press
                  3x bicep curls
                  3x tricep extensions

                  Not a great day. Not a great end of the week just been fatigued due to work stress and havent really managed to recover from MMA training so skipping the Plyo workouts this week.

                  Also theres a very weird thing happening with my weight at the moment which I need to deal with. I think I may of miscalculated my Kcals...

                  Comment


                  • #24
                    Deadlifts 8 waves Realisation week

                    The prescribed warm up sets + 2x8 and 1x 10 (or 11 I actually lost count and thought I was recording so didnt bother counting… BUT the damn phone decided to not record) with 112.5kg/ 248lbs

                    Deficit Deadlifts

                    5x 85kg/187bs
                    3x 95kg/ 209lb
                    1x 107.5kg/237lb

                    Pause squats
                    3x3 ( 3 second pause) with 90kg/ 198lb

                    I also did 10 sets of bent over rows super setted inbetween the deficit deads and Pause squats

                    Super set 3 x Good mornings, DB swings and seated cable rows

                    Overall not too happy with the final MR set with only getting 2/3 extra. That’s only and increase of 5kg/11lb so the 1rm for next cycle will be 145kg/319lb

                    Comment


                    • #25
                      Yesterday's Bench Realisation session

                      1x10 with 57.5kg/ 127lbs (So 2 more reps which means 2.5kg increase/ 5lb to max for next cycle)

                      3x5 Close Grip Bench Press
                      3x8 seared rows super setted with face pulls
                      5x4 Weighted pull ups
                      4x6 Incline DB Press
                      3x seated shoulder press
                      3 bicep curls
                      3x Rolling DB extensions

                      Today's Squat Realisation session
                      100kg/220lb x 12 (so 10kg / 22lb increase to next training max)
                      4 x 1 with 95kg/209lbs for pin squats
                      Sumo dead: 100kg/220lb x 5, 107.5kg/237lb x 1, 120kg/ 264lb x 1

                      I the did 3x supersets with Romanian deadlift, kettleball swings and light resistance prowler push

                      Also did 3 sets of bent over kettleball rows

                      Comment


                      • #26
                        Incline Realisation Session

                        The prescribed warm up sets and 10x 45kg/ 99lbs (2 more reps which means 2.5kg increase)
                        Paused bench: 50kg/110lb x 5, 55kg/121lb x 3, 65kg/ 143 lb x 1

                        5x weighted pull ups
                        4x DB Press supersetted with DB rows
                        3x seated shoulder press
                        4x Face pulls
                        Little arm and front delt super set

                        So again only got 2 more reps on my MR set. Not happy. I am in 2 minds either deload next week or skip this weeks Plyo days, Skip MMA training for the rest of the week (so Friday -Monday complete rest) and use that as a mini deload and start the next cycle monday. Any advice?

                        Comment


                        • #27
                          Deadlifts 5 waves Accumulation week

                          4x5 and 1x10 with 102.5kg/226lbs

                          Deficit Deadlifts

                          5x 75kg/ 165lb
                          5x 87.5kg/ 192lb
                          5x 100kg/ 220lb

                          Pause squats

                          3x5 ( 7 second pause) with 67.5kg/ 149lb

                          Superset: 3x Goodmornings, DB swings, DB RDL to drag row

                          Also did 10x Rows + 3x seated rows to get some added back volume

                          Decent day.
                          Felt a little twinge in my left shoulder during MMA (got caught in a shoulder lock) so going to ice that and hope bench day goes ahead tomorrow issues free

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