Houzi Training Log

[houzi]

Deadlift:
240kg x1
220kg x2
220kg x2
220kg x2
220kg x2
220kg x2
220kg x2

Wide Grip RDL:
130kg x10 --- PR
130kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins


Wasnt sure how today would since I had a pretty tiring day yesterday. Went very well. 6x2 with 220kg is some sort of volume PR I think. Next time I think I will do 4x3 to equal the volume, or 5x3 if feeling really really good.

[houzi]

Carry:
baby x35mins

Band Pull Aparts:
band x100 total reps

Single Arm KB Rows:
24kg x20
24kg x20
24kg x20

Front Raises:
20kg x20
20kg x20

Split Squats:
BW x20

Tricep Pushdowns:
band x50


Fun morning. I much prefer the single arm KB rows to Inverted Rows. I can go a lot slower and get a nice upper back pump.

Theres also a part of my monkey brain that is considering switching out CGBP when I finally get 130kg for 5x5, and having Slingshot Bench Press instead..... hmmmm. I know that a 200kg Slingshot wouldnt be miles out of reach.....

[houzi]

Bench Press:
160kg x1
140kg x4
140kg x4
140kg x4
140kg x4

Feet Up Bench Press:
95kg x10
95kg x10
95kg x10

Pull Ups:
BW x10
BW x10
BW x10

Triceps Skullcrushers:
30kg x lots
30kg x lots
30kg x lots


Had to push my training days to later in the week due to getting a cough/cold. I wish people would keep their kids home if they are clearly ill. Anyway.....
160kg today moved really well, much faster than last time. Also got 16 total reps with 140kg, getting closer to 25 reps and 5x5.
Perhaps ill squat tomorrow, or on Sunday.

[houzi]

Squat:
220kg x1
180kg x4
180kg x4
180kg x4
180kg x4

High Bar Pause Squat:
130kg x10
130kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins



First time taking 5 plates/220kg on squats in nearly 2 years. Was a lot harder than it should have been, perhaps my eyes were bigger than my stomach... or my muscles.... or however the phrase goes.

[MarkKO]

Squat:
220kg x1
180kg x4
180kg x4
180kg x4
180kg x4

High Bar Pause Squat:
130kg x10
130kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins



First time taking 5 plates/220kg on squats in nearly 2 years. Was a lot harder than it should have been, perhaps my eyes were bigger than my stomach... or my muscles.... or however the phrase goes.

You stood back up, that's what matters

[houzi]

Squat:
220kg x1
180kg x4
180kg x4
180kg x4
180kg x4

High Bar Pause Squat:
130kg x10
130kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins



First time taking 5 plates/220kg on squats in nearly 2 years. Was a lot harder than it should have been, perhaps my eyes were bigger than my stomach... or my muscles.... or however the phrase goes.

You stood back up, that's what matters

Yeah, Im hoping that in the coming weeks I can get it moving better and better. If 220kg can become a weight I can confidently hit, thats a big win for me

[houzi]

Carry:
baby x45mins

Band Pull Aparts:
band x100

Single Arm KB Rows:
24kg x20
24kg x20


All that I had time for today. Was nice to go for a walk in the evening, not too hot and not blinding bright.

[houzi]

Close Grip Bnech Press:
155kg x1
130kg x4
130kg x4
130kg x4
130kg x4
130kg x4
130kg x4

Overhead Press:
60kg x10
60kg x8
60kg x5

Pull Ups:
BW x15
BW x10

Tricep Pushdowns:
band x lots
band x lots


Today was tough. I initially did a top single at 150kg, then decided to take 155kg. What another 5kg going to do? Well, its going to be a lot harder.
The 6x4 with 130kg was tough too, last set was a grind. Hopefully, ill be ready for 5x5 next time but im a little doubtful.

[Clearwater47]

One thing I've learned - baby carries sound easy until you do them for an extended period of time. I've been through some 1-2+ hour sessions before for multiple days in a row and my shoulders, elbows, and back took a heck of a beating.

Good luck on the 5x5 next time. Even if you don't get them all it will be a good stimulus.

[houzi]

One thing I've learned - baby carries sound easy until you do them for an extended period of time. I've been through some 1-2+ hour sessions before for multiple days in a row and my shoulders, elbows, and back took a heck of a beating.

Good luck on the 5x5 next time. Even if you don't get them all it will be a good stimulus.

On these long walks Im not carrying her in my arms - that would be pretty uncomfortable. We have this pounch/harness thing that I can wear and my daighter can sit in. Shes effectively strapped to my chest, facing outwards. Its not too bad, her weight is distributed between my back and my hips, and shes comfy enough she falls asleep sometimes.

With any luck, ill be a bit better rested in two weeks so hopefully the 5x5 will go.

[houzi]

Deadlift:
245kg x1
220kg x3
220kg x3
220kg x3
220kg x3

Wide Grip RDL:
135kg x10 --- PR
135kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins


Deadlifts were moving pretty good today. 245kg is 5kg off my best ever 1RM, so getting close to a PR. It wasnt fast or easy, but it wasnt terrible. Quite happy with 4x3 with 220kg, feel like Im slowly getting stronger. I think the next few jumps will be 5x3, 4x4, 5x4, 6x4 then 5x5.

[houzi]

Carry:
baby x45mins

Band Pull Aparts:
band x100


Thats all i had time for.

[houzi]

Bench Press:
160kg x1
140kg x4
140kg x4
140kg x4
140kg x4
140kg x4

Feet Up Bench Press:
100kg x10
100kg x10
100kg x10

Pull Ups:
BW x10
BW x10
BW x10

Triceps Skullcrushers:
30kg x lots
30kg x lots
30kg x lots


Top single of 160kg moved ok, but slower than last time. Not really surprising since I had that deathgrind CGBP session last week. Happy with 140kg for 5x4 though, thats definately some sort of volume PR. And Im quite happy with how the feet up bench press is progressing - all sets were quite comfortable.

[houzi]

Squat:
220kg x1
180kg x4
180kg x4
180kg x4
180kg x4
180kg x4

High Bar Pause Squat:
135kg x10
135kg x5

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins


Took 220kg again, because caveman brain wont let me do less. Moved roughly about the same as last time. Sets with 180kg felt a bit off, i have a very good morning squat. Maybe one day i will learn how to squat properly. Oh well.

[MarkKO]

Or it could just be how you squat. Maybe not, but maybe. Also I suspect when you say it is very good morning that may perhaps be a slight exaggeration.

[houzi]

Or it could just be how you squat. Maybe not, but maybe. Also I suspect when you say it is very good morning that may perhaps be a slight exaggeration.

I think it could be a bit of both. Both my low bar and high bar squats are very hip dominant, though not by choice. My hips often shoot up when coming out the hole. I really need to focus on keeping my knees forward.

[houzi]

Carry:
baby x45mins

Band Pull Aparts:
band x100

Single Arm KB Rows:
24kg x20
24kg x20

Tricep Pushdowns:
light band x200


My knees and elbows feel like crap these past two days after squats. The pushdowns with a band made my elbows feel a bit better.

[houzi]

Close Grip Bench Press:
150kg x1
130kg x5
130kg x5
130kg x5
130kg x5
130kg x5

Overhead Press:
60kg x10
60kg x9
60kg x5

Pull Ups:
BW x15
BW x9

Tricep Pushdowns:
band x lots
band x lots


I actually managed to achieve the full 5 sets of 5 with 130kg!
The last two sets were tough, but I got it all done. I guess the next step is increase by 5-10kg and repeat the process. Now do I increase by 5kg to 135kg and guarantee my chances.... or do I increase by 10kg with 140kg to feed the ego....?

[Clearwater47]

I actually managed to achieve the full 5 sets of 5 with 130kg!
The last two sets were tough, but I got it all done. I guess the next step is increase by 5-10kg and repeat the process. Now do I increase by 5kg to 135kg and guarantee my chances.... or do I increase by 10kg with 140kg to feed the ego....?

Congrats!
Personally I tend to get more satisfaction from hitting rep goals, even if it's at a lower weight, so I lean towards small increases. But in the long run I think it makes very little difference. It's mostly psychological, so do whatever gets you most focused and motivated.

[houzi]

I actually managed to achieve the full 5 sets of 5 with 130kg!
The last two sets were tough, but I got it all done. I guess the next step is increase by 5-10kg and repeat the process. Now do I increase by 5kg to 135kg and guarantee my chances.... or do I increase by 10kg with 140kg to feed the ego....?

Congrats!
Personally I tend to get more satisfaction from hitting rep goals, even if it's at a lower weight, so I lean towards small increases. But in the long run I think it makes very little difference. It's mostly psychological, so do whatever gets you most focused and motivated.

Thanks man. Im likely leaning towards going with 140kg, and just having a having a slow process of building it up. Ill likely be peaking and testing my SBD at some point so Im not going to be worried too much about it.