Houzi Training Log
Moderator: Chebass88
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3-3-2023
Bench Press:
137.5kg x9 ---- PR! (failed 10th rep)
Squat:
100kg x10
100kg x10
100kg x10
Pull Ups:
BW x10
BW x10
BW x10
Overhead Press:
25kg x20
25kg x20
25kg x20
Band Pull Aparts:
band x40
Managed to get 137.5kg for a new 9RM.... but I attempted a 10th rep and that got stuck about midway. Ah! So close! Next week I must resist the urge to rep out and I must hold back a bit. Updated my max on the spreadsheet to 175kg.
Also first time doing squats in about 3 weeks. Everything felt ok.
137.5kg x9 ---- PR! (failed 10th rep)
Squat:
100kg x10
100kg x10
100kg x10
Pull Ups:
BW x10
BW x10
BW x10
Overhead Press:
25kg x20
25kg x20
25kg x20
Band Pull Aparts:
band x40
Managed to get 137.5kg for a new 9RM.... but I attempted a 10th rep and that got stuck about midway. Ah! So close! Next week I must resist the urge to rep out and I must hold back a bit. Updated my max on the spreadsheet to 175kg.
Also first time doing squats in about 3 weeks. Everything felt ok.
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6-3-2023
Bench Press:
147.5kg x3
147.5kg x3
147.5kg x3
147.5kg x3
122.5kg x8
122.5kg x8
122.5kg x8
Band Pull Aparts:
band x lots
band x lots
band x lots
band x lots
Last night my left pec felt a bit.....odd. Almost like i had strained it, but not as painful. No idea how it happened or where it came from. Decided to try warm ups this morning and prepared for the worst - having to rehab it again. At the first sign of pain I intended to just stop.
I ended up doing the whole workout! WTF is that about. Pec felt a bit "achey" but not painful. Going to massage the hell out of it tonight. If i can survive this week, then it should be ok.
147.5kg x3
147.5kg x3
147.5kg x3
147.5kg x3
122.5kg x8
122.5kg x8
122.5kg x8
Band Pull Aparts:
band x lots
band x lots
band x lots
band x lots
Last night my left pec felt a bit.....odd. Almost like i had strained it, but not as painful. No idea how it happened or where it came from. Decided to try warm ups this morning and prepared for the worst - having to rehab it again. At the first sign of pain I intended to just stop.
I ended up doing the whole workout! WTF is that about. Pec felt a bit "achey" but not painful. Going to massage the hell out of it tonight. If i can survive this week, then it should be ok.
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- Joined: Mon Mar 30, 2020 7:32 am
8-3-2023
Bench Press:
87.5kg x8
105kg x6
105kg x6
122.5kg x5
122.5kg x5
140kg x3
140kg x3
157.5kg x1
157.5kg x1
Barbell Rows:
80kg x10
80kg x10
80kg x10
KB Goblet Squats:
32kg x15
32kg x15
32kg x20
Everything felt ok today. Doing heavy singles after volume was a bit odd, but they moved pretty well. RPE 8 sort of a range, no grinding or sticking points. This time last year 157.5kg was very close to max effort work.
Pecs held up too. I just need to survive friday, not do anything stupid and then see what happens after the taper.
87.5kg x8
105kg x6
105kg x6
122.5kg x5
122.5kg x5
140kg x3
140kg x3
157.5kg x1
157.5kg x1
Barbell Rows:
80kg x10
80kg x10
80kg x10
KB Goblet Squats:
32kg x15
32kg x15
32kg x20
Everything felt ok today. Doing heavy singles after volume was a bit odd, but they moved pretty well. RPE 8 sort of a range, no grinding or sticking points. This time last year 157.5kg was very close to max effort work.
Pecs held up too. I just need to survive friday, not do anything stupid and then see what happens after the taper.
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- Joined: Mon Mar 30, 2020 7:32 am
10-3-2023
Bench Press:
140kg x3
140kg x3
140kg x9 ---- PR!!!!
Squat:
100kg x10
140kg x10
Pull Ups:
BW x10
BW x10
BW x10
Overhead Press:
20kg x20
25kg x20
25kg x20
Tricep Pushdowns:
band x lots
Today my plan was to just play it safe, keep the pec healthy and ready for next week. Instead of an AMRAP with 140kg the idea was to just do 3x3 instead.
First two sets moved very well, no pec discomfort, form and technique felt LOCKED IN. Best its felt in a while.
Decided for the last set to do a "soft" AMRAP: bar slows down then its over. I expected 5-6 reps, whatever.
Ended up with 9 reps for a new 9RM! WTF is that about?? 9th rep moved perhaps a touch easier than last weeks 9th rep. Gives an E1RM of 182.5kg.
140kg x3
140kg x3
140kg x9 ---- PR!!!!
Squat:
100kg x10
140kg x10
Pull Ups:
BW x10
BW x10
BW x10
Overhead Press:
20kg x20
25kg x20
25kg x20
Tricep Pushdowns:
band x lots
Today my plan was to just play it safe, keep the pec healthy and ready for next week. Instead of an AMRAP with 140kg the idea was to just do 3x3 instead.
First two sets moved very well, no pec discomfort, form and technique felt LOCKED IN. Best its felt in a while.
Decided for the last set to do a "soft" AMRAP: bar slows down then its over. I expected 5-6 reps, whatever.
Ended up with 9 reps for a new 9RM! WTF is that about?? 9th rep moved perhaps a touch easier than last weeks 9th rep. Gives an E1RM of 182.5kg.
- JohnHelton
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Re: Houzi Training Log
Dude! Congrats. I'm looking forward to you trying for the 182.5 kg 1RM. A 400 lb bench is a huge milestone.
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Re: Houzi Training Log
Nice rep pr!
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Re: Houzi Training Log
@JohnHelton and @cole thanks guys. Im super excited by this progress (and honestly rather amazed) I showed my mate who also lifts the video and he said "lol why didnt you do a tenth rep, you had it".
For now, my goal for next friday is to hit 172.5kg-175kg to chip my previous PR, and then if I think more is there ill go for something bigger. Provided I stay healthy of course...
For now, my goal for next friday is to hit 172.5kg-175kg to chip my previous PR, and then if I think more is there ill go for something bigger. Provided I stay healthy of course...
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17-3-2023
Bench Press:
155kg x1
165kg x1
175kg x1 ------ PR!
180kg x1 ----------------- PR!!! 4 plates! (in kg anyway)
Well feeling pretty damn happy with this. 165kg moved very smoothly, felt I could have doubled or tripled it. 175kg was a bit slower so I knew I could add a little more. Added 5kg for 180kg, which is 4 plates in kilos, but just 396lbs. It was a mega grind but I hit it!! Very very glad with this. If I had put just 100 grams more, or the moon moved further away by 1cm that shifted the earths gravity or something daft I would have missed it.
When I figure out a way to share video ill post it in here.
155kg x1
165kg x1
175kg x1 ------ PR!
180kg x1 ----------------- PR!!! 4 plates! (in kg anyway)
Well feeling pretty damn happy with this. 165kg moved very smoothly, felt I could have doubled or tripled it. 175kg was a bit slower so I knew I could add a little more. Added 5kg for 180kg, which is 4 plates in kilos, but just 396lbs. It was a mega grind but I hit it!! Very very glad with this. If I had put just 100 grams more, or the moon moved further away by 1cm that shifted the earths gravity or something daft I would have missed it.
When I figure out a way to share video ill post it in here.
- Skid
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- Age: 60
Re: Houzi Training Log
Congrats on the PR! That's an impressive weight!
- Renascent
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- Age: 39
Re: Houzi Training Log
Fuck yeah!
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Re: Houzi Training Log
@Skid and @Renascent thanks guys. This was a big goal of mine to hit a 4 plate bench and im so happy to have hit it.
Yes, yes, I know its 396lbs due to the kg and lbs conversion and not 400lbs but I now feel that I am a "strong" bencher.
Yes, yes, I know its 396lbs due to the kg and lbs conversion and not 400lbs but I now feel that I am a "strong" bencher.
- JohnHelton
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Re: Houzi Training Log
Huge! Congrats!
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Re: Houzi Training Log
Thanks mate!
Im not really sure where ill take my training next. This week is a deload, but ill likely try something heavy with the slingshot. Im considering either going back to low frequency because its easy to plan... or .... since ive seemingly gotten adapted to this higher frequency, perhaps keep doing some higher frequency stuff. Ill be re-introducing squats and deads.
- JohnHelton
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Re: Houzi Training Log
What program have you been doing to produce these bench results?
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Re: Houzi Training Log
I was using the Nuckols 3x Int Med Vol. program.JohnHelton wrote: ↑Sat Mar 18, 2023 8:14 am What program have you been doing to produce these bench results?
However, that may have just been giving me the chance to peak and display strength since I was benching comparitively heavy 3x a week using it, compared to my recent 1x a week. I also havent done heavy squats or deadlifts in about a month which may have helped.
Prior to the Nuckols program, everything has just been stuff of my own design for the past few months. Usually 1x a week Comp. Bench with a heavy top set or two, followed by tons of submax volume. Plus a secondary day with a lighter variation, usually with straight sets.
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22-3-2023
Bench Press:
140kg x1
150kg x1
Slingshot Bench Press:
150kg x1
160kg x1
170kg x1
DB Bench Press:
25kg x10
35kg x10
40kg x10
50kg x10
Today was a bit crap. Lifted in a commercial gym, and all the equipment was a bit subpar. Bench felt a bit rickety and thin and slippery, and the rack was a bit narrow. DB pressing felt good though, thats one thing I miss about commercial gyms, however home gym is still farrrr superior.
Hopefully squat and deadlift very light tomorrow, then a light back workout on friday.
140kg x1
150kg x1
Slingshot Bench Press:
150kg x1
160kg x1
170kg x1
DB Bench Press:
25kg x10
35kg x10
40kg x10
50kg x10
Today was a bit crap. Lifted in a commercial gym, and all the equipment was a bit subpar. Bench felt a bit rickety and thin and slippery, and the rack was a bit narrow. DB pressing felt good though, thats one thing I miss about commercial gyms, however home gym is still farrrr superior.
Hopefully squat and deadlift very light tomorrow, then a light back workout on friday.
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- Registered User
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- Joined: Mon Mar 30, 2020 7:32 am
24-3-2023
Band Assisted Pull Ups:
BW x8
BW x8
BW x8
Barbell Rows:
20kg x20
20kg x20
Grip Stuff
Bicep Curls:
band x20
Honestly surprised I even trained, had no energy today. My lats feel really achey so hopefully no injury there from deadlifting. Think I have a good idea of what ill do with my training moving forward, ill outlike that later.
BW x8
BW x8
BW x8
Barbell Rows:
20kg x20
20kg x20
Grip Stuff
Bicep Curls:
band x20
Honestly surprised I even trained, had no energy today. My lats feel really achey so hopefully no injury there from deadlifting. Think I have a good idea of what ill do with my training moving forward, ill outlike that later.