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HJP
08-27-2010, 05:14 AM
Hey All,

First training log! Will try to keep up to date regularly. Just started training towards what I hope to be my first powerlifting comp on Nov 21.

I am based in NZ and am about 81 kilos (178lbs) & 173cm (5'8).

Current training has been a day for each of the three lifts (2 for last few weeks on squat and bench, but stopping now) and a day on shoulders also. SO aiming for 4 training days a week

Looking forward to keeping you up to date!
My aims for the comp are 230kg Dead, 200kg Squat & 130kg Bench.

Currently at 210kg Dead, unsure on Squat (maybe 170) and bench 115kg.

Post again soon!!

HJP
08-27-2010, 10:15 PM
Right time for first entry... (I use DB for dumbell exercises and BB for barbell) and brackets around a number means assisted reps
Only going to record my working sets, not warm ups

Shoulders Day

Saturday 28/8

DB Shoulder Press
28kg's (62lb) * 4(1)
28kg's (62lb) * 4(1)
28kg's (62lb) * 4(1)

BB Shoulder Press (both presses were seated)
50kg (110lb) * 5
50kg (110lb) * 4(1)
50kg (110lb) * 4(1)
50kg (110lb) * 3(2)

Shrugs
90kg (198lb) *8
100kg (220lb) *7
100kg (220lb) *7

DB Shrugs (Did in between shrug sets)
32kg's (70lb) *6
32kg's (70lb) *6
32kg's (70lb) *8

Upright BB row
40kg (88lb) *8
40kg (88lb) *8
40kg (88lb) *8

Side Lateral Raise, DB's (did very slowly, inbetween Upright Row sets)
6kg's (13lb)*8
6kg's (13lb)*9
6kg's (13lb)*8

Finished with some rotater cuff exercises.

Well there it is my first log entry! Plenty more to come!

shane church
08-28-2010, 07:03 AM
Hey man glad to see you took my advice and got on here!!!!!

after you get a few posts we will start to go over some stuff

shane

HJP
08-29-2010, 07:09 PM
Monday 30/8/10 - Remember only recording work sets

Bench Day (first day doing 5 work sets on bench press)

Bench Press
105kg (231lbs) * 3
105kg (231lbs) * 2 (1)
100kg (220lbs) * 4 (last rep had ugly form)
100kg (220lbs) * 3
100kg (220lbs) * 3

Close Grip Bench Press (only second week doing this exercise, focussing on form, was tough again)
60kg (132lbs) * 8
60kg (132lbs) * 8
60kg (132lbs) * 8

DB Incline Bench Press
32kg's (70lbs) * 6
28kg's (61lbs) * 8 (Someone else using the 30's)
28kg's (61lbs) * 6 (felt rather weak by this stage, form was abit slack, and weight lower than last week! Not happy!)

Overhead Cable Tricep Extension
54kg (119lbs) * 10
54kg (119lbs) * 10
54kg (119lbs) * 9

Felt exhausted after this workout, those five heavy sets on bench must have taken it out of me!

Going to change training days to:
Mon: Bench
Tues: Squats
Wed: Rest
Thurs: Deadlifts
Fri: Shoulders
Sat: Rest
Sund: Rest

HJP
08-30-2010, 10:16 PM
Tuesday 31st August Work sets only again...

Squat Day

Squats (focusing on going just deeper than parallel)
165kg (363lbs) * 3
165kg (363lbs) * 2
160kg (352lbs) * 2
155kg (341lbs) * 3 (Did 3 sets of 6 reps plyometric box jumps - onto box, off and jump - between sets)

Goodmornings
60kg (132lbs) * 8 (first time doing goodmornings for awhile, started here to check technique)
90kg (198lbs) * 6
90kg (198lbs) * 6
90kg (198lbs) * 8

Smith Machine Squat (With feet placed far in front of bar to hit ham's and glutes)
110kg (242lbs) * 10
120kg (265lbs) * 6 (hit bottom and fell off bar, couldn't get it back up so just stopped and called it a set)
120kg (265lbs) * 8 (better set, moved safety lower so I wouldn't hit it when getting deep)

Finished with 1 superset on machines.
Consisted of heavy lying leg curls straight to a fatigue set of seated leg curls then set of 12 leg extension.
Did lying leg curls 60kg (132lbs) * 8, seated leg curls 68kg (149lbs) * 15 & leg extensions 124kg (273lbs) * 12

Happy with that day, heaviest squats I have done and good technique too!

HJP
08-30-2010, 11:07 PM
Should let you know my age is 21, don't know if I have put that anywhere! Cheers!

HJP
09-01-2010, 05:48 PM
Thursday 2nd September (Spring in NZ now!)

Deadlift Day

Deadlift (will include my warmup sets for this! No belt, just chalk haha)
60kg (132lbs) * 8
60kg (132lbs) * 8
100kg (220lbs) *5
140kg (308lbs) * 4
180kg (396lbs) *1
200kg (440lbs) *1 (felt good!!)
220kg (485lbs) *1 (PB, three weeks ago 200kg was hard for one, but been working hard!)

Tried 230kg (507lbs) but couldn't move it (thought I'd try as feeling good! Stoked with my 220kg though!)

180kg (396lbs) * 1 (just to focus on form again, as used lower back quite abit more than hammies and glutes at 220kg)

T-Bar Row (Weight excludes weight of machine handle etc)
45kg (99lbs) * 10
45kg (99lbs) * 9
45kg (99lbs) * 8

Wide Grip Pull Downs
66kg (145lbs) * 10
66kg (145lbs) * 8
66kg (145lbs) * 8

Incline Sit ups - with plate
10kg (22lbs) * 10
10kg (22lbs) * 10
10kg (22lbs) * 10

Back Extensions with BB
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10
24.5kg (54lbs) * 9 (slipped down the pad so couldn't get the 10th)

Overall just stoked with the 220kg deadlift!
NZ record for my weight class and junior is 267.5kg, maybe a goal of 270kg before the next 2 years (still under 24 till then) are out?

Think I will now go down in weight I am pulling for a few weeks and focus on form and speed, as have been going after PB's for the last few weeks!

HJP
09-03-2010, 04:27 AM
Friday 3rd September

Shoulders Day

DB Shoulder Press
28kg's (61lbs) * 6
30kg's (66lbs) * 4(1)
30kg's (66lbs) * 3(2)
28kg's (61lbs) * 4(1)
28kg's (61lbs) * 6(1) - probably not quite low enough on a couple of reps but felt good & kept pushing hard

Incline BB Bench Press - Thought I would try it on shoulders day
60kg (132lbs) * 8
60kg (132lbs) * 8
60kg (132lbs) * 5(1) - really felt it in this set

BB Shrugs
100kg (220lbs) * 10
100kg (220lbs) * 10
100kg (220lbs) * 10

DB Shrugs - did inbetween BB shrug sets!
32kg's (70lbs) * 8
32kg's (70lbs) * 8
32kg's (70lbs) * 8

Upright Rows
40kg (88lbs) * 8
40kg (88lbs) * 8
40kg (88lbs) * 8

Side Lat Raise with DB's - done super slowly inbetween upright row sets
6kg 's (13lbs) *8
6kg 's (13lbs) *10
6kg 's (13lbs) *10

In afternoon on Thursday (2nd Sept) did some rotator cuff stuff to help strengthen shoulder joint.

HJP
09-05-2010, 07:22 PM
Monday 6th September - Snow boarded in the weekend, so a tad sore in shoulders (fell a lot lol)

Bench Day

Bench Press
105kg (231lbs) * 3
105kg (231lbs) * 4
105kg (231lbs) * 3
100kg (220lbs) * 3(1)
100kg (220lbs) * 3(1)

Close Grip Bench Press
60kg (132lbs) * 10
65kg (143lbs) * 10
65kg (143lbs) * 10

Incline DB Bench Press
30kg's (66lbs) * 12
30kg's (66lbs) * 11
30kg's (66lbs) * 8

Overhead Cable Tricep Extension
60kg (132lbs) * 10
60kg (132lbs) * 8
60kg (132lbs) * 7

Happy with the day, better than last weeks Bench day so can't complain, especially after the weekend learning to snowboard!

HJP
09-06-2010, 08:26 PM
Tuesday 7th September 2010

Squat Day

Squats
165kg (363lbs) * 4
165kg (363lbs) * 4
165kg (363lbs) * 4
165kg (363lbs) * 4 (the last rep's form was a tad off, didn't quite get deep enough)
(performed 6 reps of box jumps, on box then off & hit floor and jump, in between each set, 4 sets total)

Goodmornings
90kg (198lbs) * 8
90kg (198lbs) * 8
90kg (198lbs) * 8

Smith Machine Squat - Feet placed far forward
120kg (265lbs) * 10
120kg (265lbs) * 10
120kg (265lbs) * 10

Lying Hamstring Curls
60kg (132lbs) * 8
60kg (132lbs) * 8

Happy with the day, better weight than last week and felt well worked after! Feeling more confident under the heavier weight now too.

Hoping to start to add some more cardio (in order to get body fat a bit lower), used to be a sprinter so will chuck some hill sprints and the like in there, any other ideas?

HJP
09-08-2010, 08:52 PM
Thursday 9th September

Deadlift Day

Deadlift (Only work sets from now on for Deadlift)
180kg (396lbs) * 1
200kg (440lbs) * 1
200kg (440lbs) * 1
180kg (396lbs) * 1
180kg (396lbs) * 1
180kg (396lbs) * 2
180kg (396lbs) * 2 (Really tried to focus on technique today, sitting back and getting shoulders behind the bar)

Raised Deadlifts (Feet raised off floor about an inch an a bit - three mats from my gym)
140kg (308lbs) * 6
140kg (308lbs) * 6
140kg (308lbs) * 6
140kg (308lbs) * 6

T-Bar Row (weight below is only the added weight)
50kg (110lbs) * 10
50kg (110lbs) * 8
50kg (110lbs) * 7

Seated Row
72kg (158lbs) * 10
78kg (171lbs) * 10
78kg (171lbs) * 10

Cable Weighted Crunch (first time doing this exercise)
66kg (145lbs) * 10
66kg (145lbs) * 10
66kg (145lbs) * 12
66kg (145lbs) * 12

Weighted Incline Crunches (same exercise as situps from last week,but I crunch not situp)
10kg (22lbs) * 12
10kg (22lbs) * 12
10kg (22lbs) * 8
No Added Weight * 12

Finished with some rotator cuff exercises on the cables.

Good session. Deadlift technique feeling a bit better, still plenty to work on with it though!
Also the Redbull promo people came and gave free Redbull so can't complain about that!

HJP
09-10-2010, 12:53 AM
Friday 10th September

Shoulder Day

DB Shoulder Press
30kg's (66lbs) *4
30kg's (66lbs) *4
30kg's (66lbs) *4
30kg's (66lbs) *3 (Had no spotter today!)

DB Incline Bench Press
28kg's (61lbs) * 10 (tried 32's like Im going up to on bench day but shoulders couldn't stabilise the weight!)
28kg's (61lbs) * 10
28kg's (61lbs) * 10

Shoulder Press Machine - really dislike these but thought I'd do it today
32kg (70lbs) * 12
25kg (55lbs) * 11
25kg (55lbs) * 11

Side Lateral Raises with DB's - Done slowly in between sets on shoulder machine
9kg (19lbs) * 8
9kg (19lbs) * 8
7kg (15lbs) * 8

Ok day but was a bit rushed!

On Monday (13th i think) I am involved in a high intensity sport simulation experiment for uni and so I cannot train 48hrs either side of this. This is repeated again the following Monday (20th)!
This means I will not be doing weights training again till Wednesday next week!
I will do some sprints or cardio tomorrow but won't record that on here!

So until next Wednesday I hope you all train hard!

HJP
09-15-2010, 03:17 AM
Wednesday 15th September

Bench Day

Bench Press
100kg (220lbs) * 4
110kg (242lbs) * 1
120kg (264lbs) fail - thought I'd give it a crack! Tried 117.5k after too but failed too, gutted!
100kg (220lbs) * 4

JM Press Tried it for the first time, was good!
60kg (132lbs) * 4 - over estimated a tad haha
40kg (88lbs) * 10
40kg (88lbs) * 10
40kg (88lbs) * 8

Tris (DBs with elbows out) - again new exercise! Wanted to try it! This an JM press felt good!
12.5kg's (27lbs) * 8
12.5kg's (27lbs) * 10
15kg's (33kg) * 10
15kg's (33kg) * 10

Flat DBs Flies
18kg's (40lbs) * 8
18kg's (40lbs) * 8
18kg's (40lbs) * 8

O/H Tri Ext - done in-between flies sets!
54kg (119lbs) * 10
54kg (119lbs) * 10
54kg (119lbs) * 10

Felt good after the few days away from gym! The experiment was real hard work cardio wise, gunna be tough next week for that too!

HJP
09-15-2010, 10:54 PM
Thursday 16th September

Deadlift Day

Deadlift
180kg (396lbs) * 1
200kg (440lbs) * 1
210kg (462lbs) * 1
230kg (507lbs) * 0
230kg (507lbs) * 0 (both fails were to above the knee but couldn't lock out, thought I would get it on this second attempt but still couldn't quite lock out)

T-Bar Row
50kg (110lbs) * 10
50kg (110lbs) * 10
50kg (110lbs) * 8

Seated Row
78kg (171lbs) * 10
78kg (171lbs) * 10
78kg (171lbs) * 10

Finished with some rotator cuff exercises.

Didn't get as much done as hoped for as had limited time!

I really thought I would get that second 230 attempt but there is always next week and I managed to get it off the floor this time so that is a good edge mentally. Technique also felt better after last weeks drop of weight and focus on technique. Looking forward to next weeks deadlift session now!

HJP
09-16-2010, 04:57 PM
Friday 17th September

Squat Day - Discovered this was a bad move considering Deadlifts were performed yesterday, made it hard on to keep lower back under control and get depth.

Squats (warmed up before including a 140kg (308lbs) * 5, was feeling it by this already!)
160kg (352lbs) * 3 (as mentioned struggled with lower back and hence depth so stopped at 3)
140kg (308lbs) * 5 (dropped weight so I could complete with good form)
140kg (308lbs) * 8
140kg (308lbs) * 8

Performed 3 Sets of 6 reps of box jumps in between the 4 squat sets

Good Mornings
60kg (132lbs) * 15
70kg (154lbs) * 15
70kg (154lbs) * 15
70kg (154lbs) * 20 (went for higher reps today so that I could keep control and form better)

Finished with 6 sets of differing ab/core work

Again a shorter day, limited for time, but just happy to get in and out today.

Was hard on the back (and the body being earlier in the morning!) and wouldn't do squats after deads again but given the circumstances there wasn't too much choice this week as can't do legs on Saturday as I didn't do that last weekend before the trial which I have again next Monday night (which involves a lot of running!)

HJP
09-18-2010, 08:49 PM
Saturday 18th September

Shoulder Day

DB Shoulder Press
30kg's (66lbs) * 5 (1)
30kg's (66lbs) * 5 (1)
30kg's (66lbs) * 5 (1)
32kg's (70lbs) * 2(2)
32kg's (70lbs) * 2(2)

Incline Bench
60kg (132lbs) * 12
70kg (154lbs) * 7(1)
65kg (143lbs) * 8
60kg (132lbs) * 8(1)

Tri's (Elbows out)
16kg's (35lbs) * 12
16kg's (35lbs) * 12
16kg's (35lbs) * 12

DB Side Lat Raise (Done slowly and inbetween tri sets)
6kg's (13lbs) * 8
6kg's (13lbs) * 8
6kg's (13lbs) * 8

Good day overall, bit random but felt like doing some tris!

Final week of experiment so can train normally once I am back into it on Wednesday night! Looking forward to it!

HJP
09-22-2010, 05:51 AM
Wednesday 22nd September

Bench Day

Band Bench Press - first time! Used pink band doubled under squat rack.
40kg (88lbs) * 6
60kg (132lbs) * 3
60kg (132lbs) * 5
60kg (132lbs) * 5
60kg (132lbs) * 3 - bands felt good! Different! Tried to move fast!

JM Press
40kg (88lbs) *8
40kg (88lbs) *8
40kg (88lbs) *8 - tris were stuffed from band bench presses!

Flat DB Flies - done in-between sets of JM Prese
18kg's (40lbs) * 8
18kg's (40lbs) * 8
18kg's (40lbs) * 8

O/H Tri Ext (cable)
54kg (119lbs) * 10
54kg (119lbs) * 10
54kg (119lbs) * 10

Short and sharp session! Finished the simulation experiment now so can try get back into a good routine again now!

First time using bands today! Borrowed off a mate an really enjoyed them! Hopefully get some of my own some day soon!!

Looking forward to deadlifting tomorrow! Here's hoping the body feels great too!

HJP
09-22-2010, 07:55 PM
Thursday 23rd September

Deadlift Day - Was really hoping to feel good today but ended up that I didn't! lol

Deadlift (only work sets as usual)
180kg (396lbs) * 2
210kg (462lbs) * 1
220kg (485lbs) * 0 (really annoyed as I have got this weight before and was planning on trying 230 again!)
190kg (418lbs) * 1
190kg (418lbs) * 1

Deadlift with single pink band - placed under feet and over bar on either side, inside hands.
60kg (132lbs) * 10 - only listing the weight of bar excluding band tension.
100kg (220lbs) * 8
120kg (264lbs) * 8
120kg (264lbs) * 8 - these felt good for locking out which has been my sticking point lately.

T Bar Row
50kg (110lbs) * 8
50kg (110lbs) * 7
40kg (88lbs) * 10 - weights less than last week but went hard as I could

Back Extension - barbell on upper back
24.5kg (54lbs) * 10
24.5kg (54lbs) * 12
24.5kg (54lbs) * 10

Reverse Bench
Body Weight * 10 (narrow grip)
Body Weight * 10 (wide grip)
Body Weight * 7 (narrow grip)

Gutted I wasn't feeling great today, really wanted that 230kg but I think I should spend afew weeks on technique and lower weights for reps, give the CNS a break and sort out my form and hips/glutes.

HJP
09-23-2010, 10:41 PM
Friday 24th September

Shoulder Press Day

DB Shoulder Press - Seated
32kg's (70lbs) * 3 (1)
32kg's (70lbs) * 4 (1)
32kg's (70lbs) * 3 (1)
30kg's (66lbs) * 4 (1)

Military Press - Standing
50kg (110lbs) * 4
40kg (88lbs) * 8
40kg (88lbs) * 8
40kg (88lbs) * 8

DB Side Lat Raise - Slow and controlled. Did these and tris straight after each set of the other
6kg's (13lbs) * 10
6kg's (13lbs) * 10
6kg's (13lbs) * 10
6kg's (13lbs) * 10

DB Tri's (bending elbows, rocking elbows back before locking out, don't know the name!)
14kg's (30lbs) * 8
10kg's (22lbs) * 12
10kg's (22lbs) * 12
10kg's (22lbs) * 12

Finished by doing Ab Ripper X

Overall happy with the day, standing military press will become a stable for a while from now on! Really hard but enjoyed it.

HJP
09-25-2010, 05:29 AM
Saturday 25th September (My little sister got married today!)

Squat Day - rushed due to wedding!!

Squats
160kg (352lbs) * 3
160kg (352lbs) * 3
160kg (352lbs) * 3
160kg (352lbs) * 3

Box Jumps four sets of six

Good Mornings
70kg (154lbs) * 15
70kg (154lbs) * 15
70kg (154lbs) * 15

Quick short sharp session! May drop weight next week to work on form and stuff like with Deads too!

HJP
09-26-2010, 08:37 PM
Right, I have decided that in order to avoid overtraining and to get a good training structure I will follow a program. After doing some research and looking around at what is simple yet effective (and also what looks like a program I will respond to well) I have decided to try Wendlers 5/3/1.

I have the basic idea of it from reading around on the net so will start off going off that but I am going to get the eBook once I have put some money on the debit credit card, so hopefully later this week. I think getting the full book will be really helpful in knowing the full ideas behind it and how to structure assistance work more appropriately.

So the main idea I am using (for each lift) is as follows: The last set is all out.

Week One = 5 reps at 75%, 80% and 85% of 1RM
Week Two = 3 reps at 80%, 85% and 90% of 1RM
Week Three = 5 reps at 75%, 3 reps at 85%, 1+ reps at 95% of 1RM
Week Four = 5 reps at 60%, 65% and 70% of 1RM

I know your meant to start at 90% of 1RM as 1RM value but for Bench, Squat and Military Press I am using actual 1RM (as at the highest percentages I have been able to do more than the allocated reps) but for deadlift I have taken 10kg of my max.

So 1RM's I am using are... Bench 115kg, Squat 180kg, Deadlift 210kg and Military Press 70kg

Right today I did Bench Day...

Bench Press
87.5kg (192lbs) * 5
92.5kg (203lbs) * 5
97.5kg (214lbs) * 7

Incline DB Press
34kg's (74lbs) * 10
34kg's (74lbs) * 10
34kg's (74lbs) * 10

Tris (Elbows out)
16kg's (35lbs) *15
16kg's (35lbs) *15
16kg's (35lbs) *15

Decline BB Bench
60kg (132lbs) * 12 (shoulder felt abit off, made grip narrower)
60kg (132lbs) * 20 (lost shoulder pain)
60kg (132lbs) * 15

Incline Cruches
+10kg (22lbs) * 12
+10kg (22lbs) * 12
+15kg (33lbs) * 12

First day so happy with how it went. Looking forward to continuing on with this program and getting the eBook! :)

HJP
09-27-2010, 07:44 PM
Tuesday 28th September

Squat Day

Squats (Week One, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages)
135kg (297lbs) * 5
145kg (319lbs) * 5
152.5kg (336lbs) * 7, PR with good form, some of the best form of late in squats.

Box Jumps 3 Sets of 6 reps, getting good height upon hitting the ground after leaving box. Done inbetween squat sets.

Goodmornings
70kg (154lbs) * 15
70kg (154lbs) * 15
70kg (154lbs) * 15

Again rushed for time, really need to try to get a good bit of assistance work in on squat day with a few more exercises! But it had to be done in-between helping with first year labs so only had 35minutes but well used. Got in and got some work done with a PR for reps (i.e. using a 1RM calculator) on the squat which actually felt relatively comfortable so I'm pretty happy!

Will likely do some rotator cuff stuff later today and maybe some cardio/sprints tomorrow.

Any feedback on training would be appreciated! Cheers

HJP
09-28-2010, 06:33 PM
Wednesday 29th September

Standing Military Press Day

Week One, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Standing Military Press
52.5kg (115lbs) * 5
55kg (121lbs) * 5
60kg (132lbs) * 4
(The military press was an estimated 1RM as haven't done fresh before, will lower estimated 1RM to 65kg for weeks here on in)

Shrugs - lowered weight to get better form an higher reps.
90kg (198lbs) * 12
90kg (198lbs) * 12
90kg (198lbs) * 11
90kg (198lbs) * 10

Dips
BW * 15
BW * 15
BW * 12
BW * 12 (once I can crank out 20's I will add weight)

Incline BB Bench
50kg (110lbs) * 10
50kg (110lbs) * 10
50kg (110lbs) * 10

Reverse Flies - Performed in after each set of Incline Bench
10kg (22lbs) * 12
10kg (22lbs) * 12
10kg (22lbs) * 12

Good session. Gutted about the fail on the Military Press but will lower 1RM using for %'s to 65kg and that should fix the problems. Being a new exercise I should make gains quicker anyway but I don't want to overestimate myself on it.

StLRPh
09-30-2010, 01:37 PM
Any reason why you didn't want to take 10% off of your lifts at the beginning? Just curious

HJP
09-30-2010, 02:24 PM
The 5 or 3 reps (at highest %'s) for most of the lifts looked like it'd be way too easy if I did that. Even at the prescribed high %'s of actual 1RM I have done more than 5 or 3 previously.

Military press was just a estimate. Iv dropped that abit now.

I know it says not to be all ego but yeh. I'll see how it goes!

HJP
09-30-2010, 11:41 PM
Friday 1st October 2010

Week One, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Deadlift Day

Deadlift
157.5kg (347lbs) * 5
167.5kg (369lbs) * 5
177.5kg (391lbs) * 9 - Rep PR Was stoked with this! Was hoping for 8 but felt good so managed another extra. No bouncing off the bottom, just a slow controlled touch before exploding back up.

Raised Deadlifts (Used four mats from my gym, top of feet fairly close to bar)
120kg (264lbs) * 10
120kg (264lbs) * 10
100kg (220lbs) * 10
100kg (220lbs) * 10
100kg (220lbs) * 10 (felt like leaving after these as was toast but wanted to do a little upper back!)

DB Rows (Knee on Bench)
30kg's (66lbs) * 12
30kg's (66lbs) * 12
30kg's (66lbs) * 12
30kg's (66lbs) * 12

Was thinking I'd do more than this before I went in but after this I felt like my back was toast so called it a day. Had thought about doing some back extensions but flagged it, the raised deadlifts hit the lower back and hammys enough so decided to call it a day!

Pleased with the 9 at 177.5kg as works out to be estimated 230kg Deadlift max... No complaints here.

Rest up and stretch abit before some hill sprints tomorrow!

HJP
10-01-2010, 07:00 PM
Saturday 2nd October

Thought I should record some conditioning work on here too!

Conditioning

Sprints - 10 reps of 30m (performing 10 press ups or 20 situps between each rep on the walk back)

Stair Hops - Just hopped single steps to the top of the stairs at my track, just one set per leg. Was going to do more but will slowly progress, was hard!

Sprints - 4 reps of 50m - walk back recovery

Happy with my pace! Done with my brother an another mate and was even with them!
Considering they have a bit of pace and I've put on muscle mass I was happy.
Will likely head along to some club nights later in the year at the track (used to be a sprinter)

Was going to do hill sprints buit the rain has made the hill way too slippery...

HJP
10-02-2010, 08:35 PM
Sunday 3rd October

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Bench Press Day

Bench Press
92.5kg (203lbs) * 3
97.5kg (214lbs) * 3
102.5kg (225lbs) * 6 - Rep PR Was happy with this effort, no spotter, but the last few reps my right shoulder felt abit off. More rotator cuff stuff necessary!

Incline BB Bench
60kg (132lbs) * 12
60kg (132lbs) * 12
60kg (132lbs) * 9
60kg (132lbs) * 8

JM Press
40kg (88lbs) * 10
40kg (88lbs) * 10
40kg (88lbs) * 10
40kg (88lbs) * 10

DB Tris (Elbows Out)
40lbs (18kg's) * 12 <--Using weights that were in lbs
40lbs (18kg's) * 12
40lbs (18kg's) * 7
15kg's (33lbs) * 9

HJP
10-03-2010, 08:29 PM
Monday 4th October

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Squats
145kg (319lbs) * 3
152.5kg (336lbs) * 3
162.5kg (358lbs) * 1 <---Not good, for some reason my back went weird at 152.5kg and even struggled there, but thought I'd crack on but piked out here. Was not happy. It had been sore from deadlift day till yesterday but thought it was okay now, discovered I mustn't have recovered properly. Oh well, lesson learned. Went hard on the core after BBB squats as was the core that stuffed me up.

90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 10

Back Extensions
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10

Weighted Cable Crunch
66kg (132lbs) * 12
66kg (132lbs) * 12
66kg (132lbs) * 12
66kg (132lbs) * 12

Should be sweet to carry on next week with same max weight, just one of those days, probably should have waited till tomorrow to squat.

cheeseburgler
10-03-2010, 08:36 PM
Just rest up the back and let it get all better before hitting it again, happens to me every once in a while as well.

HJP
10-04-2010, 04:35 PM
Just rest up the back and let it get all better before hitting it again, happens to me every once in a while as well.

Cheers mate! I will rest it up before Deads!

Conditioning - 5th Oct

5 * 100m Ins/Outs (Sprints, focus on technique)

With a good warm up and warm down.

Can feel the legs from yesterday! Enjoying the resting now! Give the legs a break!

HJP
10-05-2010, 09:32 PM
Wednesday 6th October - My 22nd Birthday

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Military Press - Standing
52.5kg (115lbs) * 3
55kg (121lbs) * 3
57.5kg (126lbs) * 4

DB Shoulder Press - Seated
28kg's (61lbs) * 7
28kg's (61lbs) * 6
28kg's (61lbs) * 5
28kg's (61lbs) * 4

SIngle Arm DB Press - Seated (Alternating Arms and grip)
20kg's (44lbs) * 5
14kg's (30lbs) * 12
14kg's (30lbs) * 11
14kg's (30lbs) * 12
14kg's (30lbs) * 12

Dips
BW * 20
BW * 20
+10kg (22lbs) * 7
+10kg (22lbs) * 9
BW * 10

Decent day! Shoulders gone now but felt good!

Off Road
10-06-2010, 08:27 AM
I finally remembered to visit your journal. I like the efforts on the 5/3/1. It's such a great routine. I'll be checking back more often now that I have it bookmarked. Keep up the good effort.

Coke
10-06-2010, 09:11 AM
:birthday:

Happy Birthday man...the efforts have been damn good.

HJP
10-06-2010, 06:21 PM
@ Off Road - Cheers mate! I am really enjoying the routine, keeps things simple and allows freedom to do other things ya want to do aswel! Looking forward to having ya checking in mate!

@ CoCoa - Thanks mate! Was a good day! Cheers for the encouragement, good to have ya checking in!

HJP
10-06-2010, 10:15 PM
Thursday 7th October

Conditioning (of sorts)
Did 35min of cycling on a stationary bike today for another experiment i am doing...

30min of this was a time trial, the first five was a warm-up.

This experiment will be good as basically get $100 of vouchers to do some hard cardio five times, only problem is that 2 of those five days are in 40 C (104 F). Oh well! Should be interesting!

HJP
10-07-2010, 06:35 PM
Friday 8th October

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages - rounded to nearest 10kg for first two sets of deads today just in order to save taking things on an off constantly.

Deadlift
170kg (370lbs) * 3
180kg (396lbs) * 3
190kg (418lbs) * 6

Raised Deadlifts (4 Mats again)
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10 (was going to do five sets but a tad short for time so stopped at four sets)

Single Arm DB Rows
32kg's (70lbs) * 12
32kg's (70lbs) * 12
32kg's (70lbs) * 12

Good day, wanted to one more exercise but oh well! Still got it done!

StLRPh
10-07-2010, 06:38 PM
Happy birthday a little late, looks like deadlifts are right where they should be

HJP
10-07-2010, 06:57 PM
Happy birthday a little late, looks like deadlifts are right where they should be

Cheers mate! I'm gunna leave squatting till Tuesday this week, bit more of a break for the back, and then I'll hope the body feels better than last week aye! I'm enjoying the 5/3/1!

Off Road
10-07-2010, 08:53 PM
420 x 6 is strong stuff.

HJP
10-08-2010, 08:17 PM
420 x 6 is strong stuff.

Thanks OR really enjoy the Deads aye! Feels good to pull heavy!!

Saturday 9th October

Week 3, First Cycle 5/3/1, weights to nearest 2.5kg of %'s

Bench Press
85kg (187lbs) * 5
97.5 kg (214lbs) * 3
110kg (242lbs) * 3

JM Press
40kg (88lbs) * 10
40kg (88lbs) * 12
40kg (88lbs) * 12
40kg (88lbs) * 12
40kg (88lbs) * 12

Flat DB Flies
40lbs (18kg) * 10
40lbs (18kg) * 10
40lbs (18kg) * 10

Press Ups - done straight after Flies
BW * 20
BW * 20
BW * 20

Pull Ups
BW * 8
BW * 8

Still felt the right shoulder a bit under the heavy barbell. Decent day!

HJP
10-11-2010, 03:29 AM
Monday 11th October

Did some single arm shoulder stuff and rotator cuff stuff in the morning, as well as some reverse bench press with body weight. All to try stabilize shoulders.

In the avo I had more cycling, approx fifteen min max test!

Looking forward to squat day tomorrow!!

HJP
10-11-2010, 07:49 PM
Tuesday 12th October

Week 3, First Cycle 5/3/1, weights to nearest 2.5kg of %'s

Squats
135kg (297lbs) * 5
152.5kg (336lbs) * 3
170kg (374lbs) * 2
170kg (374lbs) * 2 (Wanted to put that weight on my back for another set as is the heaviest I have done! Pretty happy after last weeks failure!!)

Goodmornings
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 20

Box Jumps - Done in between first 3 Goodmorning sets
BW * 6
BW * 6
BW * 6

Step Ups
30kg (holding two 15kg plates) * 8 per leg
30kg (66lbs) * 8
30kg (66lbs) * 8

Glad with the day. Felt good to have the heavier weight on my back!

StLRPh
10-11-2010, 07:55 PM
solid work on the squats and holy cow that's a lot of reps for GMs

HJP
10-12-2010, 06:29 AM
solid work on the squats and holy cow that's a lot of reps for GMs

Cheers mate!! Yeah I like to go for volume with my GM's! Feel they've really helped my squat an dead aye!!

I know no one here probably knows about rugby but New Zealand just won the gold at the Commonwealth Games for the Rugby 7s!! So stoked!! Pretty much all good 7s teams play at the Commonwealth Games so it is mint for us to win it - for the FOURTH straight time!! Oh Yeah!!! An we beat the Australians in the final!!!

HJP
10-12-2010, 07:27 PM
Wednesday 13th October

Military Press
47.5kg (104lbs) * 5
55kg (121lbs) * 3
62.5kg (137lbs) * 2 - Wanted more but the shoulders weren't keen

DB Shoulder Press - Seated
28kg's (61lbs) * 8
28kg's (61lbs) * 6
28kg's (61lbs) * 5 (1)

Single Arm DB Shoulder Presses
14kg (30lbs) * 12
14kg (30lbs) * 12
14kg (30lbs) * 12
14kg (30lbs) * 12

Dips
+10kg (22lbs) * 10
+10kg (22lbs) * 10
+10kg (22lbs) * 10
+10kg (22lbs) * 10

Finished with some rotator cuff exercises. Need to sort out the right shoulder for benching so going to try do these more regularly. Any other ideas? Its a pain at the front of the joint, within the joint.

Off Road
10-13-2010, 08:26 AM
Dang, I'm falling behind in checking my friend's journals. Looking good in here. Keep going.

HJP
10-14-2010, 08:23 PM
Friday 15th October 2010

Week 3, First Cycle 5/3/1

Deadlift
160kg (352lbs) * 5
180kg (396lbs) * 3
200kg (440lbs) * 3

Raised Deadlift (4 Matts like usual, may add another in the next few weeks)
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10

Single Arm DB Rows
32kg's (70lbs) * 12
32kg's (70lbs) * 12
34kg's (74lbs) * 12
34kg's (74lbs) * 15 - Will put this up to 36's after deload week.

HJP
10-15-2010, 03:18 PM
My Mini Bands arrived today!

Can't wait to add them into my training, hoping to get them involved on Deadlift Days to help with my lockout and speed and also on Bench Days for my lockout/tris and some speedwork too!

Clover
10-15-2010, 04:16 PM
Looking strong HJP. Good luck with 531!!

HJP
10-16-2010, 09:34 PM
Dang, I'm falling behind in checking my friend's journals. Looking good in here. Keep going.

Cheers OR, always good to have ya checking in!


Looking strong HJP. Good luck with 531!!

Cheers Clover, thanks for the visit. 5/3/1 is great aye! Enjoy the fact ya know what ya have to do and plenty of room for variation, should be good!



Sunday October 17th 2010

Week 4, First Cycle 5/3/1

Bench & Military Press Days Combined

Bench Press
70kg (154lbs) * 5
75kg (165lbs) * 5
80kg (176lbs) * 5

Military Press
40kg (88lbs) * 5
42.5kg (93lbs) * 5
45kg (99lbs) * 5

Bench Press With Mini (Pink) Bands - For Speed
40kg (88lbs) * 3 for 10 Sets

Weighted Cable Crunch - done in speed bench rest periods.
66kg (145lbs) * 10 for 5 sets

Finished with some rotator cuff exercises. Trying to sort out my right shoulder.

Deload won't be overly fun, but its necessary! Will probably combine squat an Deads on Tuesday and then just start back with Bench Day on Thursday so just under a week of deload but with plenty of off days!

HJP
10-18-2010, 09:39 PM
Tuesday 19th October

Week Four, First Cycle 5/3/1

Squats
110kg (242lbs) * 5
117.5kg (259lbs) * 5
125kg (275lbs) * 5

Box Jumps 3 sets of 6 done between squat sets

Deadlifts
125kg (275lbs) * 5
137.5kg (303lbs) * 5
147.5kg (325lbs) * 5

Finished with some rotator cuff exercises. Felt like crap today so was very glad its deload week. Weights still felt easy which is good.
Just woke up feeling sick and tired as. Need a long sleep tonight!!

StLRPh
10-19-2010, 08:47 AM
enjoy the deload!

HJP
10-20-2010, 09:31 PM
@StLRPh Cheers mate, wasn't the funnest but felt recovered after the week and didn't get sore at all which is good!

Thursday 21st October

Week One, Second Cycle 5/3/1

Bench Press - wanted to attempt a 1RM today so I did...
87.5kg (192lbs) * 5
95kg (209lbs) * 5
Now went up to prepare for a PR
110kg (242lbs) * 1 Felt easy enough and right shoulder wasn't troubling me.
120kg (264lbs) - Failed * 3. 1st 2 got off the chest but left arm wouldn't push. 3rd to chest an had nothing.
100kg (220lbs) * 5 - bench lifted while going for the 6th and lost my momentum

I recorded my work set of 5, watch carefully as I go for 6th and you'll see the bench move.

http://www.youtube.com/watch?v=9cBhVNYBZ3I
Any technique feedback would be appreciated, was pretty gone by now but wanted to get six though so was annoyed when the bench moved, looks to me like me elbows were flared out too much.


Also did:

Incline Bench
50kg (110lbs) * 15
50kg (110lbs) * 15
50kg (110lbs) * 12
50kg (110lbs) * 12
50kg (110lbs) * 12

DB Tris (Elbows Out)
15kg's (33lbs) * 12
15kg's (33lbs) * 12
15kg's (33lbs) * 12

Would've liked to do more but had been there too long (after the max attempts) and had to go get back to some study.

StLRPh
10-21-2010, 06:41 AM
A couple of things that I see (and I'm far from an expert):
1. That bench is way too narrow, you're practially falling off it from the start. Any options on getting to use a bench that's wider?
2. Is your butt staying down the whole time? Hard to tell from the videa
3. How's your arch? Shortening the range of motion can help tremendously and the easiest way to do that is to improve your arch

BTW, Why the run at a 1RM PR?

Off Road
10-21-2010, 07:21 AM
That bench moving would scare the piss out of me...good efforts though.

HJP
10-21-2010, 02:12 PM
A couple of things that I see (and I'm far from an expert):
1. That bench is way too narrow, you're practially falling off it from the start. Any options on getting to use a bench that's wider?
2. Is your butt staying down the whole time? Hard to tell from the videa
3. How's your arch? Shortening the range of motion can help tremendously and the easiest way to do that is to improve your arch

BTW, Why the run at a 1RM PR?

1. I never even thought about the width of the bench aye, but i think even in the HPL (sports lab at my uni) there are slightly wider ones, gym ones are slightly wider too. Thanks for the tip!
2. My butt was down the majority of the time (if I remember correctly) but I assume it must have lifted when I tried for 6, hence the bench moving! I do struggle with keeping it down and have to constantly think about it though a!
3. Trying to learn to arch but struggle abit ay. any tips?

Why the 1RM, just wanted to give it a crack really. Will leave it for awhile now and just focus on the programme, but yeah just wanted to try it haha.

Thanks for the advice man! Appreciate the help!


That bench moving would scare the piss out of me...good efforts though.
Yeah mate it gave me a fright! lol. cheers!

HJP
10-21-2010, 11:10 PM
Friday 22nd October

Second Cycle of 5/3/1

Deadlift
160kg (352lbs) * 5
172.5kg (380lbs) * 5
182.5kg (402lbs) * 7 - Wanted more but still happy with this. Was losing form and don't think I would've pulled another today.

Single Arm DB Row
36kg's (79lbs) * 12
36kg's (79lbs) * 12
36kg's (79lbs) * 12
36kg's (79lbs) * 12

Goodmornings (thought I'd mix it up with these on Dead day)
80kg (176lbs) * 15
80kg (176lbs) * 12
80kg (176lbs) * 12
80kg (176lbs) * 12

Overall happy with the day. Felt pretty tired at the end. Think I will add an exercise next time an do four exercises on Deads day.

Off Road
10-22-2010, 07:12 AM
400 x 7 is big, and it's only the start of the second cycle. You have big potential.

HJP
10-22-2010, 02:24 PM
Cheers OR!! Its a bit crazy doing reps at that weight as in my old method of training I wouldn't have done more than 3 on anything I considered heavy so its different trying to pump out so many reps!
Really hoping to stick to this aye and make some good progress! Cheers for the encouragement mate!!

HJP
10-23-2010, 01:08 AM
Saturday October 23rd

Today I did some cardio, crazy idea lol but decided I need to lower my body fat a bit!

So i decided I would run to mum an dads and meet my wife there for tea. I realised soon that I hadn't ran for awhile and my lower legs and ankles got rather sore!

Ended up being six an a half kilometers to their place, had to stop for a walk an stretch, paused the time while stretching. Took me about 31 and a half minutes so was ok. Will try to do a few more runs now though as don't want it to hurt that much when I run and its the best way to lose some fat haha

StLRPh
10-23-2010, 05:47 AM
Here's a good place to start on improving your arch:
http://www.wannabebig.com/forums/showthread.php?135061-ways-to-increase-your-bench-arch

HJP
10-24-2010, 04:59 PM
Here's a good place to start on improving your arch:
http://www.wannabebig.com/forums/showthread.php?135061-ways-to-increase-your-bench-arch

Cheers, I will look into it! Thanks for your help mate!

Sunday 24th October

Second Cycle of 5/3/1, First Week of Cycle

Military Press
50kg (110lbs) * 5
55kg (121lbs) * 5
57.5kg (126lbs) * 5 - A tad annoyed with this, will keep on keeping on, if I don't get more than 3 in the three week next week I will reset the weight again.

35kg (77lbs) * 10
35kg (77lbs) * 10
35kg (77lbs) * 10
35kg (77lbs) * 10
35kg (77lbs) * 10 - Thought I would get some volume in with the same movement, practice it and teach the muscle what to do...

Incline DB Bench Press
26kg's (57lbs) * 10
26kg's (57lbs) * 10
26kg's (57lbs) * 10

DB Side Raises - These were supersetted with my Inc DB Bench.
7.5kg's (16lbs) * 8
7.5kg's (16lbs) * 8
7.5kg's (16lbs) * 8

Felt gone after this! Really killed the shoulders!!

Have my 30min cycling time trial this - Monday - afternoon (for the experiment). I am going to die but at least this one is at 20degrees celsius. will be at 40 on thursday... not looking forward to that!!

HJP
10-26-2010, 04:34 AM
Tuesday 26th October

First week of Second Cycle 5/3/1

Squats
140kg (308lbs) * 5
147.5kg (325lbs) * 5
157.5kg (347lbs) * 10 - so stoked!!! My mate kept pushing, my aim was 7-8 and I killed it! Such a good feeling!! An my form was good too :) no complaints here!

Goodmornings
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 20

Hamstring Curls Lying SS with Seated
60kg * 8 / 75kg * 10
60kg * 8 / 68kg * 15

Off Road
10-26-2010, 06:58 AM
Holy Crap, check out that squat session. That is awesome! Nicely done.

StLRPh
10-26-2010, 08:15 AM
great way to start squats for this cycle

HJP
10-26-2010, 10:35 PM
Holy Crap, check out that squat session. That is awesome! Nicely done.

Cheers OR!! Was stoked with it aye!


great way to start squats for this cycle

Thanks man! Hoping to carry the momentum right through aye!!

Wednesday 27th October

Second Week of 5/3/1, Cycle Two

Bench Press
95kg (209lbs) * 3
100kg (220lbs) * 3
105kg (231lbs) * 5

Incline Bench Press
60kg (132lbs) * 12
60kg (132lbs) * 12 - Last rep was a battle!
50kg (110lbs) * 12
50kg (110lbs) * 12

Flat DB Bench SS with DB Tris (elbows out)
28kg's (61lbs) * 12 / 16kg's (35lbs) * 8
28kg's (61lbs) * 12 / 16kg's (35lbs) * 8
28kg's (61lbs) * 12 / 16kg's (35lbs) * 10

Cable Tricep Push Down
48kg (105lbs) * 12
48kg (105lbs) * 11
42kg (92lbs) * 12
42kg (92lbs) * 12

Cable Weighted Crunch
66kg (145lbs) * 12
66kg (145lbs) * 12
66kg (145lbs) * 12
66kg (145lbs) * 12

Overall good session! Finished with some foam rolling!

Coke
10-29-2010, 01:25 PM
Looking good in here man, clearly in a nice stride with it all, keep it up.

HJP
10-30-2010, 02:55 AM
Looking good in here man, clearly in a nice stride with it all, keep it up.

Cheers Coke! Appreciate ya checking in!

Saturday 30th October

Second Week, Second Cycle 5/3/1

Deadlift
172.5kg (379lbs) * 3
182.5kg (401lbs) * 3
192.5kg (423lbs) * 6

Pink Band Deads - with band going under feet.
120kg (264lbs) * 6
120kg (264lbs) * 6
120kg (264lbs) * 6
120kg (264lbs) * 6
120kg (264lbs) * 8

One Arm DB Row
36kg's (79lbs) * 12
36kg's (79lbs) * 12
36kg's (79lbs) * 12

Cable Weighted Crunch
66kg (145lbs) * 12
66kg (145lbs) * 12
66kg (145lbs) * 12

Nice session! Happy with it but feeling it in my mid back now... Hope it's nothing to worry about. We'll see when I wake up tomorrow. Watching the All Blacks vs Aussie, hoping the can pick it up as not looking too flash so far!

Kiff
10-30-2010, 04:00 AM
Pretty much all good 7s teams play at the Commonwealth Games so it is mint for us to win it - for the FOURTH straight time!! Oh Yeah!!! An we beat the Australians in the final!!!

You guys always win the sevens! Period. HA, watched them play at the London Sevens last year, great game.

Guess you just have to hope your 15's don't bottle it again next summer hey? ;)

Nice work in here, how long have you been lifting?

Keiran

Pete22
10-30-2010, 08:19 AM
That's some strong deadlifting today. Crazy volume for pulls, no wonder your back is feeling it lol. Nice work.

HJP
10-30-2010, 05:00 PM
You guys always win the sevens! Period. HA, watched them play at the London Sevens last year, great game.

Guess you just have to hope your 15's don't bottle it again next summer hey? ;)

Nice work in here, how long have you been lifting?

Keiran

Hey Keiran cheers for checking in! Yeh well they had a shocker of a finish last night, unfortunately I think ya got to blame the man who made the changes at the wrong times and made some bad calls in selection in the first place (i.e. Ted lol). Oh well better to happen now than next summer as you say! Your profile picture haunts me lol that darn trophy!!

Um have been lifting for a few years just not always consistently, been pretty serious since about July this year, but been doing it for years!


That's some strong deadlifting today. Crazy volume for pulls, no wonder your back is feeling it lol. Nice work.

haha cheers Pete! Back feeling a tad better today but still pretty stuffed! Oh well I will leave military presses for tomorrow and rest up!

Off Road
10-30-2010, 08:22 PM
423 x 6...Holy crap, big lift man.

Kiff
10-31-2010, 04:48 AM
Hey Keiran cheers for checking in! Yeh well they had a shocker of a finish last night, unfortunately I think ya got to blame the man who made the changes at the wrong times and made some bad calls in selection in the first place (i.e. Ted lol). Oh well better to happen now than next summer as you say! Your profile picture haunts me lol that darn trophy!!

Yeah see we are in completely different boat here on rugby terms, you guys are consistantly the best team in the world, and win almost everything all the time, if you look at, and i am sure you have, your win % against everyone it is way above any team.

However we seem to suck for four years then somehow make it to the final for 3 world cups in a row. Then suck again. Not sure why but we seem to come into our own as underdogs on th big stage, and no matter what anyone says Cueto did score that try ;)

HJP
11-01-2010, 09:32 PM
@Off Road - Cheers man! Pulls are definitely my favorite!!


Yeah see we are in completely different boat here on rugby terms, you guys are consistantly the best team in the world, and win almost everything all the time, if you look at, and i am sure you have, your win % against everyone it is way above any team.

However we seem to suck for four years then somehow make it to the final for 3 world cups in a row. Then suck again. Not sure why but we seem to come into our own as underdogs on th big stage, and no matter what anyone says Cueto did score that try ;)

Your definitely right, our percentages are high as but we can't make it count! Hopefully next year on home soil we will finally do it! If not there will be tears and some anger lol may provide a good gym session after it happened but I would much prefer we won it!

Tuesday 2nd November

Second Week of Second Cycle 5/3/1

Military Press
55kg (121lbs) * 3
57.5kg (126lbs) * 3
60kg (132lbs) * 5

DB Shoulder Press
30kg's (66lbs) * 4
28kg's (61lbs) * 5
28kg's (61lbs) * 6
28kg's (61lbs) * 6

Dips
+12kg * 10
+16kg * 10
+16kg * 12
+16kg * 12 (will increase to 20kg next time! Felt good!)

Incline Bench Press - Just did it to finish it off, and it did!
50kg (110lbs) * 10
50kg (110lbs) * 10
50kg (110lbs) * 8(2)

Glad to finally get a few more reps than the target for my military press!! Hopefully the progress keeps on continuing. Also the tweak I felt in my back is now basically gone and didn't feel it during training today so should be good to squat tomorrow! Can't wait!

StLRPh
11-02-2010, 08:05 AM
great job on the press, looks like you've figured it out

Coke
11-02-2010, 12:24 PM
Like the efforts bro, clearly on the mark.

HJP
11-03-2010, 12:07 AM
great job on the press, looks like you've figured it out

Thanks mate! Took me awhile but it seems I may finally be getting there!


Like the efforts bro, clearly on the mark.

Thanks Coke!

Wednesday 3rd November 2010

Second Week of Second Cycle 531

Squats
147.5kg (325lbs) * 3
157.5kg (347lbs) * 3
167.5kg (369lbs)* 7 - Man I am loving the squats at the moment!!! Wanted 6 and felt good so got the 7th!

Could still slightly feel mid back so didn't do GM's as didn't want to aggravate it.
Leg Press
240kg (529lbs) * 8 - felt a tad easy so i put it up
280kg (617lbs) * 8
280kg (617lbs) * 8
280kg (617lbs) * 8

Lying Ham Curls - was going to SS but seated one was being used.
60kg (132lbs) * 8
60kg (132lbs) * 8
60kg (132lbs) * 8
60kg (132lbs) * 8

Very happy with the day. Squat days seem to be becoming my favourite lately, amazing what one good session can do for confidence!! The back is almost at 100% again but didn't want to risk it with the GM's as I mentioned above!

Curious as to any thoughts how to structure training before the meet? (November 20th, I've officially entered)

I will have about 10 days before the meet after my 531 week and thought I may try some a couple of heavy days doing say my planned starting weight and a slightly heavier weight before doing the scheduled deload for a week before the meet?

Thoughts?

Off Road
11-03-2010, 06:47 AM
Those squats are impressive. Got to love it when you find the groove, hope it lasts a long time.

I wish I could help with the meet prep, but I have no experience. There are some good threads on it in the power lifting forum. Might want to check those out.

Coke
11-03-2010, 05:30 PM
No joke with the squats...good luck winding down for the meet (check out some journals here for help).

HJP
11-04-2010, 01:34 AM
Those squats are impressive. Got to love it when you find the groove, hope it lasts a long time.

I wish I could help with the meet prep, but I have no experience. There are some good threads on it in the power lifting forum. Might want to check those out.

Cheers OR I'm hoping it continues for awhile too! Been suprising myself lately! Yeh I'll have a browse through and see what I can learn!


No joke with the squats...good luck winding down for the meet (check out some journals here for help).

Cheers Coke! Have you competed much before?

Thursday 4th November

Third Week Second Cycle 5/3/1

Bench Press
87.5kg (192lbs) * 5
100kg (220lbs) * 3
112.5kg (248lbs) * 3

Incline DB Bench Press
30kg's (66lbs) * 12
32kg's (70lbs) * 10
34kg's (74lbs) * 10
38kg's (83lbs) * 6

JM Press
40kg (83lbs) * 10
40kg (83lbs) * 10
40kg (83lbs) * 10
40kg (83lbs) * 10

Tris (Elbows Out)
16kg's (35lbs) * 10
16kg's (35lbs) * 12
16kg's (35lbs) * 12
16kg's (35lbs) * 10

Cable Weighted Crunch
66kg (145lbs) * 12
66kg (145lbs) * 12
76kg (167lbs) * 12
76kg (167lbs) * 12

Good session! First time lifting 38's with the DB's so will do them fresh next time rather than on the last set! Haha. Was aiming for 3 with the 112.5kg and got it so was fairly pleased!

StLRPh
11-04-2010, 06:39 AM
great job on the last 2 sessions, things continue to move well

Coke
11-05-2010, 01:21 AM
Cheers Coke! Have you competed much before?

No, never competed, just like lifting - not much to compare to it. Nice session dude.

HJP
11-05-2010, 10:23 PM
great job on the last 2 sessions, things continue to move well
Thanks mate!


No, never competed, just like lifting - not much to compare to it. Nice session dude.
All good man! Cheers!

Saturday 6th November

Third Week Second Cycle 5/3/1

Deadlift
160kg (352lbs) * 5
182.5kg (402lbs) * 3
205kg (451lbs) * 3
230kg (507lbs) * 1 - PR Stoked with this!

Raised Deadlifts - 6 mats this time
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10

One Arm DB Row - done in-between ^^ sets
40kg (88lbs) * 10
40kg (88lbs) * 10
40kg (88lbs) * 10

Pink Band Deads - Band under feet an bar
120kg (264lbs) * 8
120kg (264lbs) * 8
120kg (264lbs) * 8

Back Extension
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10
24.5kg (54lbs) * 9
Really good session! Happy as with this an the back definately feels 100% now which is great

StLRPh
11-06-2010, 06:04 AM
well done on the PR!

Clover
11-06-2010, 10:09 AM
That is a nice deadlift man. 531 is really working for you, glad to see it happening.

Good luck with the meet!

HJP
11-06-2010, 01:01 PM
well done on the PR!
Cheers! PRs always go down well haha

That is a nice deadlift man. 531 is really working for you, glad to see it happening.

Good luck with the meet!
Thanks Clover! Yeah 531 is being very good to me, definately improving my strength a lot

HJP
11-06-2010, 10:25 PM
Sunday 7th November - Decided I will include warm-up sets now!

Third Week of Second Cycle 5/3/1

Military Press
Bar * 15, * 10 & * 8
30kg (66lbs) * 5
40kg (88lbs) * 5
50kg (110lbs) * 5
57.5kg (126lbs) * 3
65kg (143lbs) * 3- went for a fourth but couldn't lock out!

DB Shoulder Press
28kg (61lbs) * 8
28kg (61lbs) * 8
28kg (61lbs) * 7
28kg (61lbs) * 6

Incline DB Press
32kg (70lbs) * 8
32kg (70lbs) * 8
32kg (70lbs) * 8
32kg (70lbs) * 8 - these are way harder after having done some shoulders lol

Dips
20kg (44lbs) * 10
20kg (44lbs) * 10
20kg (44lbs) * 10
20kg (44lbs) * 10 - these were hard with the higher weight and at the end!

May do some light cardio tomorrow, but all in all have an easy day before I go nuts on the squats on Tuesday!

StLRPh
11-07-2010, 06:57 AM
Another solid day for OH Press. Looks like you've sorted them out

Off Road
11-07-2010, 07:05 AM
Nice day. I'm looking forward to reading your Tuesday squat session. Don't let me down :)

HJP
11-08-2010, 10:53 PM
Another solid day for OH Press. Looks like you've sorted them out

Yeah starting to get more consistent which is great!! They were my least favourite but I think they are really helping my upper body strength so I am starting to like them more an more!


Nice day. I'm looking forward to reading your Tuesday squat session. Don't let me down :)
haha no pressure... here it is:

Tuesday 9th November 2010

Third Week Second Cycle 5/3/1

Squats
60kg (132lbs) * 10, * 8
100kg (220lbs) * 5, * 5
120kg (264lbs) * 3
140kg (308lbs) * 5
157.5kg (347lbs) *3
175kg (385lbs) * 4
180kg (396lbs) * 1 - Both the most reps with that kind of weight on my back, and the first time going above 170kg so I am stoked! Good form too! Went for extra rep on each but then decided na half way down lol

GM's
90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 12

Short sharp and good session! Happy

Off Road
11-09-2010, 06:51 AM
Awesome. You did not dissapoint. Can't believe you had enough left to get the 180.

StLRPh
11-09-2010, 07:30 AM
congrats on the PRs, very cool to get a multi-rep max and a 1 rep max on the same day

Coke
11-09-2010, 10:31 AM
Good job with the squats and GMs.

HJP
11-10-2010, 03:00 AM
Awesome. You did not dissapoint. Can't believe you had enough left to get the 180.
Haha cheers man! There was a good bit of rest in-between but the legs definately felt the reps 175 which is why I couldn't get a second! Lol good feeling to have four 20s each side tho!!


congrats on the PRs, very cool to get a multi-rep max and a 1 rep max on the same day
Cheers mate! I enjoyed handling that weight aye, that's why I went up lol wanted to feel the heavier weight before the meet ay


Good job with the squats and GMs.
Cheers Coke!!

Wed 10th Nov
Conditioning
10 hill sprints (approx 25m)
1 * 60m
Then had another hill sprint!

Speed felt real good, think it's from doing the heavy squats ay!!

HJP
11-10-2010, 10:35 PM
Thursday 11th Nov

Bench - Comp Prep...
Bar * 10, * 10
40kg (88lbs) * 5, * 5
60kg (132lbs) * 3, *3 - pausing on chest for the second set of these and all from here...
80kg (176lbs) * 2, *2
90kg (198lbs) * 2, * 2
100kg (220lbs) * 1, * 1 (Had my partner do proper calls etc from here too)
105kg (231lbs) * 1
110kg (242lbs) * 1 - Felt good, slow but arms went up evenly so I was happy. Now need to decide on my starting weight... 100 or 105... I just need to make sure I listen to the calls of the judges, first go on the 100 I racked before my training partner told me too. Learnt my lesson I hope haha will be listening hard next weekend on the signals!

Incline DB Press
38kg's (83lbs) * 5
34kg's (74lbs) * 10
34kg's (74lbs) * 10

DB Tris (Roll Arms Back)
12kg's (26lbs) * 10
12kg's (26lbs) * 10
12kg's (26lbs) * 10

Dips
+18kg (39lbs) * 10

Only one set of the dips, was abit gone by the end but wanted to do a set of dips haha. Starting to taper abit now, cut back the volume. Either tomorrow or Saturday I will do my last heavy legs day (do squats and deads in same session) and again get my training partner to give the commands and check my depth etc. Feeling good though!

cheeseburgler
11-11-2010, 04:58 PM
Dang those are some freakin beastly squats. 405 is damn close, good luck getting to that milestone of 4 plates.

HJP
11-11-2010, 09:41 PM
Dang those are some freakin beastly squats. 405 is damn close, good luck getting to that milestone of 4 plates.
180kg is four plates in the metric system! lol.
Is it 405 in pounds for four plates? How many pounds is a standard bar in America?

Friday 12th November
Now I was planning on squatting/Deadlifting today or tomorrow but today I had some work to do helping a friend bleed some sheep so I did that for three hours and that was hard work! Had recently been sitting above 83kilo so thought I would have to cut a little weight for next weeks meet (as the class is 82.5kg) but after the work today i was at 81.55kg! That has given me some confidence for making weight easy enough next week!

Hopefully the body is in good shape tomorrow and I can squat/dead then, otherwise may do some sprints and hit the lower body stuff on sunday! Going to do my squats in the sports lab without mirrors which are everywhere in the gym I go to, an record my efforts to check for depth!

Hope you are all training hard! Enjoying checking your journals! Keep up the good work!

StLRPh
11-12-2010, 05:56 AM
I have no idea what bleeding sheep means but good work on the benching

HJP
11-12-2010, 09:18 PM
haha bleeding sheep just means taking blood samples from sheep!

Saturday 13th November

Comp Prep

Squat
60kg (132lbs) * 8, * 8
100kg (220lbs) * 5, * 5
130kg (286lbs) * 3, * 3
160kg (352lbs) * 1, * 1, * 1, * 1
170kg (374lbs) * 1
180kg (396lbs) * 1, * 1
160kg (352lbs) * 1, * 1

Deadlifts
100kg (220lbs) * 3
140kg (308lbs) * 1
180kg (396lbs) * 1
200kg (440lbs) * 1
210kg (462lbs) * 1
220kg (485lbs) failed twice. First time nearly locked it out, second time barely off the ground lol. Hard after squats! Should probably have had a bit more rest but oh well. This bar weighed slightly more too, a weird bar, prob about 1.5kg extra.

Recorded some squats, first time heavy without the mirror so wanted to check depth. Took some videos, will post soon. Thinking I will do another run through on Monday of the opener of squats just to nail the depth...

HJP
11-13-2010, 05:39 PM
Here's the videos, sorry about the delay...

160kg...

http://www.youtube.com/watch?v=IuLPwWI_vzQ

170kg...

http://www.youtube.com/watch?v=pC3na03sxn0

Personally I think the 170kg was better depth lol let me know any feedback whether it be depth or otherwise, be keen to get some constructive criticism! The camera positioning was abit dodgy, couldn't find anywhere that showed it that great but you get the idea!

And then my camera went flat! lol rather annoying!

Oh and here is my favourite intraworkout formula.... lol
http://oi54.tinypic.com/5u4f9l.jpg

StLRPh
11-13-2010, 06:02 PM
Depth was good!

Coke
11-13-2010, 07:19 PM
Nice work man, staying on the mark.

Kiff
11-14-2010, 02:26 AM
Looking good mate your gonna nail your comp :)

HJP
11-14-2010, 02:41 AM
Kiff, Coke and StLRPh thanks for the encouragement!!

Did my deload Bench (5 reps at 70kg, 77.5kg and 82.5kg) and military press (5 reps at 40kg, 45kg and 47.5kg) felt nice and easy which is good!!

Finished with some rotator cuff exercises!

Not long till comp now!! Less than 6 days...

Off Road
11-14-2010, 07:04 AM
You kids and your energy drinks - lol
Nice job on the vids.

HJP
11-15-2010, 10:16 PM
You kids and your energy drinks - lol
Nice job on the vids.

Cheers OR! Was gunna post some more from todays efforts but forgot the camera so instead got a mate who knows abit about PL to give me the calls and watch my depth, went slightly deeper than the other day so that was a good thing!

Tuesday 16th November

Deload Week second cycle 5/3/1 and some more competition prep...

Squats
60kg (132lbs) * 8, * 8
100kg (220lbs) * 5
110kg (242lbs) * 5
120kg (264lbs) * 5
130kg (286lbs) * 5
150kg (330lbs) * 1
160kg (352lbs) * 1, * 1,
170kg (374lbs) * 1, * 1
165kg (363lbs) * 1 - Will start here in the competition to guarantee I hit depth as IPF can be pretty harsh on depth and so I want to make sure I hit it. First comp so everything I hit is a PR lol

Thats me, deload week and tapering for comp so I am happy to finish without feeling overly exerted!

Off Road
11-15-2010, 10:48 PM
I wish you luck atb the comp. I hope you are pleased with all your attempts.

Coke
11-16-2010, 12:11 PM
Big day with the squats, ought to do great at the meet.

HJP
11-16-2010, 01:23 PM
I wish you luck atb the comp. I hope you are pleased with all your attempts.


Big day with the squats, ought to do great at the meet.

Thanks heaps OR and Coke!! Looking forward to the comp! I'll post how I went straight after!

Deload deads today (I will do them later but won't post them, it'll just be 5 reps at 130k, 140k and 150k) then maybe some easy cardio and stretching tomorrow, and friday off before meet on Sat!

StLRPh
11-16-2010, 01:48 PM
good luck at the comp and enjoy it

Clover
11-16-2010, 04:00 PM
I love red bull too man. Good luck with the meet, I hope you do well and have fun!

HJP
11-18-2010, 03:00 AM
Cheers Matt and Clover!!

Did twenty minutes on the stationary bike today followed with plenty of lower body stretches and foam rolling! Feeling good!

Not long now! Gunna be a mint day!

Thanks for all the support guys :)

HJP
11-20-2010, 02:53 AM
Meet Review 20/11/10

Weighed in at 80.8kg so was easily in the 82.5kg class! Thought this may have been a problem but was easily made lol.

Overall i was stoked! Hit all nine lifts raw with successful attempts!!

Squat
1st Attempt: 160kg (352lbs) - started lighter as wanted to make sure I got it!
2nd Attempt: 170kg (374lbs)
3rd Attempt: 182.5kg (402lbs) - wanted the pb an got it! Stoked!

Bench
1st: 105kg (231lbs)
2nd: 110kg (242lbs)
3rd: 112.5kg (248lbs) - missed the time for putting in my attempt so went up 2.5, glad I missed it as 112.5kg was tough enough! My bench is weak lol

Deadlift
1st: 210kg (462lbs) - this hurt my groin but went away by second lift
2nd: 220kg (485lbs) - went up easy after how 210 hurt. No pain!
3rd: 235kg (518lbs) - stoked!

Videos and pics to come!!

Coke
11-20-2010, 05:55 AM
Great job man, stellar meet results.

StLRPh
11-20-2010, 06:26 AM
great lifting, huge pulls!

Off Road
11-20-2010, 08:05 AM
Dude...that is freaking awesome!!!

HJP
11-20-2010, 04:35 PM
Cheers Coke, Matt and OR!! Was really pleased aye! Won my class (82.5kg) as a junior and overall and beat everyone in the 90kg class too!! One guy in the 75kg beat me though, he had a huge total of about 600kg!!! Has really given me more motivation to go hard and enter regionals next year and try win haha was glad to go completely raw and beat suited lifters too lol

Heres some vids:

182.5kg Squat

http://www.youtube.com/watch?v=52XBlV7OuiY


110kg Bench (didn't get a vid of my 112.5kg)

http://www.youtube.com/watch?v=QRWJxIf78Jw

235kg Deadlift - needed this to win the comp!!
http://i55.tinypic.com/2rmmc2d.jpg

http://www.youtube.com/watch?v=UpDlPqR-9hU

StLRPh
11-20-2010, 06:54 PM
That was about a 2 minute pause on the bench :(

HJP
11-20-2010, 07:12 PM
That was about a 2 minute pause on the bench :(

I know lol took me awhile to settle it on my chest cleanly, so probably more my fault than the judges though!

Off Road
11-20-2010, 07:51 PM
Great vids...massive quads.

HJP
11-20-2010, 09:26 PM
Great vids...massive quads.

Lol cheers OR! Quads seem to always be stronger than hams by miles even without training them specifically!

Coke
11-21-2010, 04:19 AM
Very impressive, glad to see you beastin' that way in those vids!!

Kiff
11-21-2010, 11:21 AM
Awesome work mate, i didnt know the date of the comp so i had checked in every day and was well chuffed to see this!!

HJP
11-23-2010, 02:42 AM
Cheers Coke and Kiff!! Was a mint day!

Tuesday 23rd November

Today was a really annoying day! Stuff kept going wrong at uni with my results from experiment being a pain to get and some data not being there! But it wasn't all bad as today was my first day back in the gym since the comp and I also got to go for a little walk with my wife so there were some positives lol.

First Week, Third Cycle 5/3/1

Military Press
Bar * 15, * 8
30kg (66lbs) * 6
40kg (88lbs) * 5
52.5kg (115lbs) * 5
55kg (121lbs) * 5
60kg (132lbs) * 5 - had to do a clean to get weight up today as all racks were taken (but hey at least people were squatting in them!). It took it out of me a tad so I'm not too worried about only hitting five!

Front, Side and Rear DB Raise Combo
5kg's (11lbs) * 10, * 10, * 10 - this was hard! 1 rep is a front raise followed by a side raise then lowering the back and doing a rear raise (reverse fly)

DB Shoulder Press - seated
10kg's (22lbs) * 25
12kg's (26lbs) * 20, * 20

Went with a volume theme following my Military Press! Had sore shoulders driving home from the gym!

Rant: Curls... BB Preacher Curls, DB Preacher Curls, concentration curls, superset BB curls and DB curls... Why do so many people do so many variations of curls and yet fail to pick up heavy tin or put a heavy barbell on their back!! Honestly... Grow some nuts and do exercises that will promote real growth!!!!

Sorry had to get that off my chest... Lol

StLRPh
11-23-2010, 05:52 AM
already back at it? great work

Pete22
11-23-2010, 11:53 AM
Awesome job on the squat PR at the meet! Also toughing out that groin injury and hitting a big deadlift. Congrats!

HJP
11-23-2010, 12:08 PM
already back at it? great work
Yeah mate, couldn't stay away lol was feeling good and wanted to get back at it as I'm away Thursday Friday as going to watch U2!! Very excited!!


Awesome job on the squat PR at the meet! Also toughing out that groin injury and hitting a big deadlift. Congrats!
Cheers Pete!! The groin niggle disappeared after a while, before my second attempt. It was weird, sort of felt like I'd expect a hernia to feel like down there but it never bothered me again.. Really odd!

Coke
11-23-2010, 01:27 PM
Fine training for the delts.

HJP
11-23-2010, 09:46 PM
Cheers Coke! Can feel it today, liked it so I think I'm going to keep running with that combo on military press day!

Squats - Love squat day... looked forward to this all morning!
60kg (132lbs) * 8, * 6 (commas separate sets so that was a set of 8 and a set of 6)
100kg (220lbs) * 5
120kg (264lbs) * 5
Work Sets
142.5kg (314lbs) * 5
152.5kg (336lbs) * 5 - was feeling heavy but wanted a big third work set...
162.5kg (358lbs) * 10 - Rep PR! Was very happy with this!! Felt like I was going to black out after it though lol

Box Jumps - Did 3 sets of 6 reps in between the work sets of squats!

Goodmornings
100kg (220lbs) 3 sets of 10 reps

Front Squats
60kg (132lbs) 3 sets of 8 - going to start light and get used to technique etc! Felt good though, nice and deep!

Ab Wheel
3 sets of 6 reps - never done this before so focused on controlled movements to full extension.

Happy with the day, think I will feel it tomorrow. Next week I shall do 4 sets on GM's and front squats.

Think my squat depth may have been a tad high on a couple of reps on the ten set but thats life, was trying for good depth and hit it most of the time!

Coke
11-23-2010, 10:17 PM
Wow, what you are doing is superb - major props!!

Off Road
11-23-2010, 11:55 PM
Looking forward to blacking out from squats?...you're insane man...that's why you succeed...great work.

HJP
11-24-2010, 12:57 AM
Wow, what you are doing is superb - major props!!
Cheers Coke!! Been on a good run lately! Hope it continues, cheers for the encouragement mate!


Looking forward to blacking out from squats?...you're insane man...that's why you succeed...great work.
Haha not really looking forward to blacking out! But if it happens after the set though it'll be all good haha

StLRPh
11-24-2010, 06:30 AM
huge PR, especially this soon after a meet!

Kiff
11-24-2010, 12:31 PM
This is one of those journals that makes me think that no matter how much effort I put in there is always someone putting more in! I will catch you one day ;) Great stuff, would be a bit crap/awesome to black out after squats :evillaugh:

HJP
11-26-2010, 01:59 AM
huge PR, especially this soon after a meet!

Cheers! Really wanna hit 200 for squats in the near future so that's keeping me motivated...


This is one of those journals that makes me think that no matter how much effort I put in there is always someone putting more in! I will catch you one day ;) Great stuff, would be a bit crap/awesome to black out after squats :evillaugh:

Haha cheers Kiff!! Yeah would be a good story so long as ya didn't get injured from it! With that strongman training your gonna be doing I'm going to have to work harder mate, that will be awesome for your progress! Very jealous haha

HJP
11-26-2010, 09:41 PM
Saturday 27th November

First Week - Third Cycle 5/3/1

Bench Press
Bar * 15, * 15
40kg (88lbs) * 8
60kg (132lbs) * 8
80kg (176lbs) * 8
Work Sets
90kg (198lbs) * 5
95kg (209lbs) * 5
102.5kg (225lbs) * 7 - Happy with this as shoulders and right elbow for some reason were not feeling great today...

70kg (154lbs) * 10, * 10, * 10, * 8 (was going to do BBB but settled for four sets)

DB Bench Press
30kg's (66lbs) * 10, * 9, * 8, * 8

Dips - no weight as did a rep with weight and my right elbow screamed
BW * 10, * 10, * 10

DB Tri's (Elbows Out)
14kg's (30lbs) * 10, * 10, * 12, * 12

DB Curls
14kg's (30lbs) * 10, * 10, * 10
10kg's (22lbs) * 15

Finished with some rotator cuff stuff to try stabilise the shoulder joints abit more as they didn't enjoy the heavy benching and made the reps not very easy on the eyes!

Note: You may have noticed some things today that are different to my recent bench days...
1) Flat DB Bench - Decided its time to get more specific and do DB's flat too. Inclines on Mil Press day.
2) Volume - to increase my bench for comps I feel I need more volume as need some hypertrophy in this region so thats what I am doing, more reps, less rest too (after finishing with the heavy stuff).
3) Bicep Curls - Haven't done these in so long but think my elbows may be suffering from only tricep stuff and hey I got a good pump from it too haha

HJP
11-26-2010, 09:53 PM
Goals for next competition (April):

Thought I would share these...
Squat 210kg - 462lbs (minimum of 200kg)
Bench 130kg - 286lbs (minimum 125kg)
Deadlift 250kg - 551lbs (minimum anything above 240kg - this is the current regional record!)

Coke
11-26-2010, 10:07 PM
You have set some lofty goals for the next meet, and you are capable of fulfilling those numbers man.

StLRPh
11-27-2010, 07:19 AM
good job HJP, take care of that shoulder and elbow. Some people have success with high rep (30+ reps) triceps extensions with a low weight. Gets some blood into the joint.

Off Road
11-27-2010, 07:47 AM
Nice workout and I like your goals. Good luck in hitting them.

Kiff
11-27-2010, 10:44 AM
Targeting regional records is no easy target, but i have no doubt you are going to make it.

HJP
11-27-2010, 05:09 PM
Coke, Matt, OR & Kiff - Cheers! Its good to know people believe in ya! Just going to work my butt off and let the results take care of themselves!

Good to put these goals out there though! Something to be held to now haha

Deadlifts this afternoon! Looking forward to it! 5 week ain't my favourite for Deads as don't like the higher reps with Deads but oh well, it shall be fun!

Oh an by the way I don't think I have mentioned it but my first name is Hayden! But call me whatever lol

Off Road
11-27-2010, 06:25 PM
Okay, but "Whatever" seems like a silly thing to call you.

HJP
11-27-2010, 07:12 PM
Okay, but "Whatever" seems like a silly thing to call you.

By whatever I mean Hayden, HP, HJP or whatever you would like haha :P

Off Road
11-27-2010, 07:29 PM
Okay ... Whatever :)

HJP
11-27-2010, 10:01 PM
Okay ... Whatever :)

haha :windup:


Right... To the Deadlift I go...

Sunday 28th November

First Week - Third Cycle 5/3/1

Note: Today it was stinking hot in the gym... sweated like crazy!

Deadlift
100kg (220lbs) * 8, * 8
140kg (308lbs) * 5, * 5
Work Sets
165kg (363lbs) * 5
175kg (385lbs) * 5
187.5kg (423lbs) * 9 - PB very happy with this, if I was being picky I would say I probably let a few of the reps bounce up a little bit too much off the floor but hey! Got to 8 and thought about breaking the record so managed to battle for the 9th

Pink Band Deads
140kg (308lbs) * 4, * 4, * 4 - the heat was destroying me. Focused on getting the bar moving as quick as possible.

Pendlay Rows
40kg (88lbs) * 8
50kg (110lbs) * 8
55kg (121lbs) * 8

One Arm DB Row
40kg's (88lbs) * 10, * 10

Back Extensions - done between DB row sets.
Holding 15kg Plate * 10, * 10

Last two exercises I wanted more sets but gym was about to close so had to be quick (closes at 5pm on Sundays in the uni's summer break). The Pendlay rows were good,thought I would add them, started nice and light to get technique will put it up next week!

Really enjoying training at the moment... long may it continue!

Off Road
11-27-2010, 10:06 PM
Dang nice deads.

Coke
11-28-2010, 01:41 AM
Good session overall bro.

HJP
11-28-2010, 01:49 AM
Cheers OR and Coke! Any other lifts besides what I do that you guys (or anyone else) would recommend for strengthening the lower back?

Off Road
11-28-2010, 07:41 AM
For lower back strength, my favorites are Stiff Leg Deadlift, Rack Pulls, and Pull Throughs.

StLRPh
11-28-2010, 08:32 AM
great job on the PR, Romanian Deadlifts are also good for the lower back

Off Road
11-28-2010, 08:44 AM
And overhead squats

Clover
11-28-2010, 02:12 PM
Congrats on the squat PR man, workouts are looking great!

Kiff
11-29-2010, 01:09 PM
Hayden, nice deads,

One comment, if its bouncing it clearly is not heavy enough lol :evillaugh:

HJP
11-29-2010, 10:28 PM
Cheers for the advice Matt an OR will try have a play with some of those when I can fit them in!

Thanks Clover! Squats are still going well at the moment!

Haha true that Kiff!

Tuesday 30th November

Second Week of Third Cycle 5/3/1

Military Press
Bar * 10, * 8
30kg (66lbs) * 5
40kg (88lbs) * 5, * 5
Work Sets
55kg (121lbs) * 3
60kg (132lbs) * 3
62.5kg (137lbs) * 3 - these are still a struggle! The extra volume from chest and deads was still being felt which I don't think helped the cause.

DB Shoulder Press - Seated
26kg's (57lbs) * 8, * 8, * 6 - focused hard on depth!

Dips
+10kg (22lbs) * 10, * 10, *10

Pull Ups - reverse grip
BW * 8, * 6, * 6

F/S/R Combo (front side rear raise combo)
5kg's (11lbs) * 10, * 10, * 10

Was still really feeling the chest and upper back! Will be good next week after rest days are back to standard! Got more protein now too so hopefully that'll help with my recovery! Had job interview today an got a second one for the same job tomorrow! Into the final two people for the job now here's hoping I can get it! Could finally not be a student haha.

StLRPh
11-30-2010, 06:15 AM
good luck on the interview, for OH Press you could always drop the weight some or just keep hitting the required reps

Off Road
11-30-2010, 07:07 AM
Good luck on the interview.

Coke
11-30-2010, 10:02 AM
All is looking well Hayden, stellar training.

HJP
11-30-2010, 06:05 PM
good luck on the interview, for OH Press you could always drop the weight some or just keep hitting the required reps
Yeah if I don't hit more than required in the next week of it I think I will just not move it up aye, I think I will be good though as was rather sore yesterday aye! An cheers for the good wishes for the interview man! I appreciate it!


Good luck on the interview.
Thanks OR, heres hoping it goes well... less than an hour now but feeling positive about it!


All is looking well Hayden, stellar training.
Thanks Coke! I am stepping things up abit since the meet and it seems to be working well!

Wednesday 1st December

Second Week, Third Cycle 5/3/1

Squats
60kg (132lbs) * 6, * 6 - really feeling my right hip, lots of stretching an rolling here...
100kg (220lbs) * 5, * 5
140kg (308lbs) * 3
Work Sets
152.5kg (336lbs) * 3
162.5kg (358lbs) * 3
170kg (372lbs) * 6 - Happy with this, was focussing hard on hitting competition depth every rep and I think I achieved that. Good set! Nearly lost it when racking it though, got a bit of a fright!

Goodmornings
100kg (220lbs) * 10, * 8, * 8, * 10 - felt lower back on these hard! think I wasn't quite 100% in that area from dead day but managed to complete four sets, so all is well :)

Front Squats
60kg (132lbs) * 8, * 8, * 8, * 10 - up with the weight next week!

Ab Wheel
* 8, * 8, * 8

Good session! Happy and feeling good for my interview now! Heres hoping I can nail it and get the job!!

Pete22
11-30-2010, 07:53 PM
Nice squatting today man. Is your hip giving you issues? You're doing the right thing by stretching and foam rolling.

Off Road
11-30-2010, 08:35 PM
Just tell them you had a good squat session...the job will be yours :)

HJP
11-30-2010, 10:32 PM
Nice squatting today man. Is your hip giving you issues? You're doing the right thing by stretching and foam rolling.
Yeah has been playing up abit lately... Will try do the rolling an stretching on off days too. Feels like tight yet painful. Odd.


Just tell them you had a good squat session...the job will be yours :)
Haha if only it were that simple! He did ask about powerlifting though lol but only where I trained an how much I can bench (no surprises there lol)

Kiff
12-01-2010, 04:45 AM
Of course he asked how much you can bench that is how L33tz you are obv!

Nah seriously GL with the job mate, keep at it your well on your way to be stupid strong

Coke
12-01-2010, 05:12 AM
Nice job throughout man.

cheeseburgler
12-01-2010, 08:04 PM
Nice, impressive squats man, 372x6...

what's wrong with your hip?

HJP
12-02-2010, 09:32 PM
Cheers Kiff & Coke!

@cheeseburgler don't really know what is wrong with the hip, just gets tight and sore when I squat deep. Has been abit weird for a few weeks so just trying to do the little things more like stretching and foam rolling. It seems to be getting better, slowly. Looking forward to deload.

I got the Job! YUS! Start next Wednesday. I will finally not be a poor student haha

Friday 3rd December

Second Week, Third Cycle 5/3/1

Bench Press
Bar * 20
40kg (88lbs) * 12, 12
60kg (132lbs) * 8
80kg (176lbs) * 3, * 3 - started to feel pain in elbow here...
Work Sets
95kg (209lbs) * 3
102.5kg (225lbs) * 3 - Stopped after this. First rep went down and nearly didn't get it, pain in left elbow went crazy. Got the three and stopped. Falling to pieces, starting to really frustrate me.

Tried some dumbells but the pain was worse after that set too.

Feels like it starts above my left elbow and makes the rest of the arm numb. One of my friends from the gym recommended trying suicide grip and I did at 60kg after my main sets. seemed to take away a little of the pain during the movement. As my wrists tend to roll back which may cause rotation in the elbow on the way down.

Rather frustrated. Think the upper body may need a deload. Might just flag this round of 5/3/1 on the upper and just keep weights where they were when I start new round I'll simply focus on working on flexibility, the joints and lighter movements for technique for the next two weeks.

Annoyed it has come to this but I would rather rest and recover than make it even worse.

Off Road
12-02-2010, 10:00 PM
Congratulations on the job...may I ask what it is?

HJP
12-02-2010, 10:16 PM
Congratulations on the job...may I ask what it is?

Sure can! I will be working as a Coca-Cola Sales rep in my region, well relief rep so cover for other reps while they are away and help with merchandising and random bits an bobs too.

Not really anything to do with my degree (sports science) but that was more for interest and may come back to uni later in life so I can get into research but we shall see! Still got to finish my honours research report yet... argh lol get as much done before wednesday then finish it after that.

Kiff
12-03-2010, 03:50 AM
Sorry to hear about your injuries mate. Seems you are listening to your body tho that is half the trick :)

Off Road
12-03-2010, 08:23 AM
Coke is a big stable company, that's cool. I used to work for Pepsi :)

StLRPh
12-03-2010, 08:47 AM
Congrats on the job and take care of that elbow

Coke
12-03-2010, 04:23 PM
Good to hear about the new position man.

HJP
12-03-2010, 07:00 PM
Kiff, OR, Matt and Coke - Cheers I am pretty happy with getting a decent first full time job!

The elbow feels abit better today! Was meant to Deadlift today but thought I would give it a break and do the Deads tomorrow instead

HJP
12-04-2010, 09:37 PM
Sunday 5th December

Second Week, Third Cycle 531

Deadlifts
60kg (132lbs) *12, * 10
100kg (220lbs) * 5, * 5
140kg (308lbs) * 3
160kg (352lbs) * 3
Work Sets
175kg (385lbs) * 3
187.5kg (413lbs) * 3
200kg (440lbs) * 5 - I find the heavy weights for reps is such a battle on deads!

Pendlay Rows
60kg (132lbs) * 8, * 8, * 8, * 8

Stiff Leg Deads - Slight bend at the knee. Lowering weight to just above or touch floor.
70kg (154lbs) * 12, * 12, * 20, * 20

Did the Pendlays and Stiffies alternating and finished by supersetting the last three sets, so I did: 20 SLDL's then the 8 Pendlays and weight on and straight back to the 20 SLDL's. Destroyed me! The SLDL's may become a regular alternating in with my raised and band deads! Felt good (in a painful kind of way haha)

Would like to try for 240 Deadlift next week before the deload...

Off Road
12-04-2010, 11:23 PM
Solid deadlifting.

Kiff
12-05-2010, 12:50 PM
Well done for battling through the deads!

HJP
12-05-2010, 02:37 PM
Cheers OR and Kiff

Went in to gym to help my mate out this morning and just did some foam rolling, rotator cuff stuff and some stretching etc. Feeling pretty good now! Amping for deload next week, never been looking forward to one till now as my body is feeling the niggles haha

Clover
12-05-2010, 03:05 PM
Congrats on getting a job! Nice deadlifting too man.

Coke
12-05-2010, 04:24 PM
Fine training dude, like the pulling work.

HJP
12-06-2010, 04:02 AM
Cheers Coke and Clover!

Off Road
12-06-2010, 06:56 AM
Went in to gym to help my mate out this morning and just did some foam rolling, rotator cuff stuff and some stretching etc. Feeling pretty good now! Amping for deload next week, never been looking forward to one till now as my body is feeling the niggles haha
There's the sign of a serious lifter...goes to the gym and doesn't feel the urge to jump on all the machines and get his "pump on."

Kiff
12-06-2010, 08:39 AM
There's the sign of a serious lifter...goes to the gym and doesn't feel the urge to jump on all the machines and get his "pump on."

Indeed

HJP
12-06-2010, 02:51 PM
haha cheers OR and Kiff!
If it were this time last year (when I was a whole lot weaker lol) I definitely would have been sure I got my 'pump on' while I was there but I suppose I have got through that now. I think having goals set helps to keep you focused on the right things.

HJP
12-07-2010, 03:00 AM
Tuesday 7th December

Third Week, Third Cycle 5/3/1

Military Press
Bar * 10, * 10
30kg (66lbs) * 6, *6
40kg (88lbs) * 5, * 5
Work Sets
52.5kg (115lbs) * 5
60kg (132lbs) * 3
67.5kg (148lbs) * 1 - no excuses, elbow felt fine, I just couldn't lift it for the second.

40kg (88lbs) * 10, * 10, * 10

Dips
+16kg (35lbs) * 8, * 8, * 8

Pull Ups
BW * 10, * 7, * 6

FSR Combo
5kg's (11lbs) * 10, * 10, * 10

No excuses the lift just wouldn't move for a second today! Will keep this same cycle for next time I do it. No elbow troubles at all so I'm happy! Thinking I should flag DB shoulder press an stick to extra sets of military press.

First day of my first real full time job tomorrow! Looking forward to it :)

Kiff
12-07-2010, 03:16 AM
Good work man!! Some solid OH work right there

Also all the best for your new job dude

StLRPh
12-07-2010, 06:27 AM
good news on the elbow and good luck tomorrow

Coke
12-07-2010, 11:18 AM
Good luck with the new job, keep this thing on track bro.

Off Road
12-07-2010, 12:47 PM
Great news on the elbow. Good luck on the job.

HJP
12-08-2010, 02:39 AM
Kiff, Matt, Coke & OR cheers for the support! Good to have some guys like you helping to keep me on track :)

First day went well, a lot to learn though! Got to go do some squats after too so can't complain lol

Wednesday 8th December

Third Week, Third Cycle 5/3/1

Squats
60kg (132lbs) * 8, *8
100kg (220lbs)* 5, * 5
120kg (164lbs) * 3
Work Sets
142.5kg (314lbs) * 5
160kg (352lbs) * 3
180kg (396lbs) * 2 - did 2 good ones, felt good, so...
190kg (418lbs) * 1 PB - depth was good too!

Goodmornings
100kg (220lbs) * 10, * 10, * 10, * 10

Front Squats
70kg (154lbs) * 10, * 10, * 10, * 10

Was going to do ab's but needed to get home an my core was stuffed already so called it a day! Stoked with my 190! Hoping to make that my opener for the next competition so all going well that should be a OK weight for by then! Elbow flared up a little bit when holding bar in squats so might still flag benching this week I'm thinking!

StLRPh
12-08-2010, 06:11 AM
great squatting PR!

Off Road
12-08-2010, 07:22 AM
BIG Squattage :)

Coke
12-08-2010, 01:34 PM
Like that whole effort man!!

Kiff
12-08-2010, 01:40 PM
Nice squat, HOW MANY GM'S!! hows the job?

Pete22
12-08-2010, 06:26 PM
Congrats on the squat PR and the new job!

HJP
12-08-2010, 10:56 PM
Matt, OR, Coke, Kiff & Pete!! Cheers for the support!

Job is going well! A lot to learn an crap loads of policy to read (boring) but so far so good, I think I should be all good in the role so that's a positive!

An yeah I like volume on GM's but have cut back recently lol just like to hit the hammies hard! It's been working well too!

As im not benching this week I won't be posting any trainings till Monday as I'm away for the weekend an unlikely to be back on Sunday (but could be lol) for Deads day so I'll do that Monday then it's deload! May do some conditioning but nothing major! Looking forward to some deads with a fresh body!!

Clover
12-09-2010, 03:52 PM
Hard to believe you have beginner powerlifter above your avatar with a huge squat like that! You've got a great future in this sport for sure.

HJP
12-11-2010, 08:55 PM
Hard to believe you have beginner powerlifter above your avatar with a huge squat like that! You've got a great future in this sport for sure.

Cheers Clover! I'm hoping to stick with the sport for a good long while. Hopefully hit that potential ay! Appreciate the support bro

HJP
12-11-2010, 11:51 PM
Sunday 12th December

Third Week Third Cycle 5/3/1

Deadlift
60kg (130lbs) * 10, * 10
100kg (220lbs) * 6, * 6
140kg (308lbs) * 3, * 3
Work Sets
165kg (363lbs) * 5
190kg (418lbs) * 3
210kg (462lbs) * 2
Tried 240 but wouldn't budge! Everything from 140 felt heavy today though, the bar in the sports lab sucks, won't be deadlifting in there again (same bar I mentioned last time i did squats an deads in sports lab lol) grip goes too far in which rubs on thighs!

Pendlay Rows
60kg (132lbs) * 8, * 8, * 8

Pull-Ups - done between sets of rows!
BW * 6, * 5, * 4

For this deload I am going to stay away from the gym. Do some cardio and plenty of stretching! Try get some recovery in as I need it! Felt the hip again today so will get plenty of stretching and foam rolling to it this week.

My next 531 cycle won't start till January as I'm going away after Christmas for a week so will have this week off then go hard from next weekend till Christmas before coming back and starting the new 531 schedule for powerlifting!

Kiff
12-12-2010, 01:31 PM
Looks like a good plan mate good luck :)

Off Road
12-12-2010, 02:00 PM
Puts my deadlift to shame...nice work.

Clover
12-12-2010, 03:38 PM
Nice deadlifting HP and good plan for the hollidays.

StLRPh
12-12-2010, 07:37 PM
nice deadlifting, how did you like the pendlay rows?

HJP
12-12-2010, 10:15 PM
Kiff - Thanks mate! Hoping the body gets recovery throughout so that I am raring to go in 2011

OR - I am a shorty though mate, and your bench would destroy mine any day!

Clover - Cheers Clover! The break will be nice haha

Matt - I am enjoying the pendlays aye! Definitely feel it in my upper back! Really good exercise!

Coke
12-13-2010, 06:54 AM
Moving along solid with the pulling and overall Hayden.

Pete22
12-13-2010, 04:55 PM
Looks like a solid plan you got for the near future. Strong pulls as well.

HJP
12-15-2010, 09:37 PM
Coke and Pete - Thanks for the support! Glad to hear that my plan sounds okay lol sort of playing it by feel at the moment . Needed the break but amping to get back into it!

So far this week has been good though, did nothing Mond and Tues. Weds I did some conditioning stuff with my pink bands (rows, rotator cuffs and high rep goodmornings) and about to go do some lengths at the local pool if I can be motivated haha nah, now its on here I have to do it ;)

HJP
12-18-2010, 04:03 AM
Saturday 18th December

Random week before holiday i.e no real plan lol

Bench Press
Bar * 15, * 10
40kg (88lbs) * 8
60kg (132lbs) * 5
80kg (176lbs) * 5
100kg (220lbs) * 1 - felt so fast an easy
110kg (242lbs) * 1
120kg (264lbs) * 1 - PR an felt good so...
125kg (275lbs) * 1 - PR, again!! Tried 2.5kg up but was a no go! Who cares though I hit a 10kg PR! Lol. Note: no pause just regular to chest an up!

Then did a circuit of JM press (40kg for 3 sets of 10) to pull ups (BW for 9, 8 then 7) and to press ups (3 sets of 15)

StLRPh
12-18-2010, 06:28 AM
Great Pr Hayden!

HJP
12-18-2010, 01:53 PM
Cheers Matt! It came at a good time too as was beginning to think 531 might'nt be best for my bench but there we go, it is working well clearly :)

Clover
12-18-2010, 03:28 PM
Jumping over 20 lbs for a bench PR is amazing man, great stuff!

HJP
12-18-2010, 03:56 PM
Cheers clover! I hadn't tested it for awhile but I most definitely surprised myself!

Coke
12-18-2010, 05:51 PM
Way to keep raising up, like that bench guy.

HJP
12-19-2010, 12:57 AM
Cheers Coke!

Sat Dec 18

Didn't really have a plan for today except to do squats an goodmornings...

Squats
60kg (132lbs) * 8, * 8 - hip pain still!
100kg (220lbs) * 3, *3
140kg (308lbs) * 2
160kg (352lbs) * 1
And then I failed at 180, the right hip had felt off but this was my left knee that went weird, hurt after I failed too so I left the squats there for the day.

Goodmornings
120kg (264lbs) *5, * 5, * 5. * 8

Then finished by doing high box jumping (just up, for 3 sets of 6) with 10kg weighted pull ups (sets of 5, 5 then 6).

Knee feels pretty good now, don't really know what happened on the squats but didn't want to risk it with more sets of squats or front squats so just stepped up the GM's!

Off Road
12-19-2010, 08:46 AM
Didn't really have a plan for today except to do squats an goodmornings...
Looks like you stuck to the plan - lol

Nice session...

Kiff
12-19-2010, 12:48 PM
Nice stuff mate, well done on a bench PR!

HJP
12-20-2010, 01:01 AM
haha I sure did OR! Thanks Kiff, pretty stoked with it!!

Monday 20th Dec

Decided to do some shoulders, pretty much going to do at least some major compound movement each day for this week then away on holiday with the fam from the 25th till 4th Jan hence why I will thrash it for this week now and recover then lol

Military Press
Bar * 12, * 8
40kg (88lbs) * 5, * 5
60kg (132lbs) * 3, * 4, * 3 - should've gone to 50 first!
40kg (88lbs) * 10, * 10, * 10

Weighted Pull Ups (Using different grips each set as I have done recently)
+15kg (33lbs) * 5
+10kg (22lbs) * 5, * 5 - yes I am enjoying these at the moment as you can tell as I am doing them lots!

High Box Jumps (To just above my hips)
*5, * 5, * 5

And that was that haha simple quick and hitting a lot of the body! Good day.

StLRPh
12-20-2010, 07:29 AM
What's going on with the box jumps?

HJP
12-20-2010, 11:30 AM
Just something explosive to get the type two fibres firing!

Off Road
12-20-2010, 12:24 PM
I was thinking of adding some jumps on my conditioning day. Of course to start with, the box may be a shoe box - lol
I was thinking of three sets of three jumps. I'm just not sure how to progress with them?

Coke
12-20-2010, 02:59 PM
Cannot give enough props, stepping to it in every way bro.

HJP
12-20-2010, 05:40 PM
OR - I'd suggest to progress to three sets of five then increase box height as the jumps feel easy!

Coke - cheers mate! Appreciate the encouragement!

Off Road
12-20-2010, 06:05 PM
Thanks

HJP
12-21-2010, 11:48 PM
No worries OR!

Tuesday 21st December

Deadlift lesson for the day-to-day don't forget chalk if you plan to deadlift heavy!

Deadlift
60kg (132lbs) * 10, * 10
100kg (220lbs) * 5, * 5
140kg (308lbs) * 3, * 3
180kg (396lbs) * 2
200kg (440lbs) * 1
220kg (484lbs) * 1 - lost the weight through the hands on my first attempt but managed to hold it for the second attempt!

Then did 3 sets of pull ups with 22lbs added for 8, 6 an then 5 reps. An finished with 3 sets of 8 with 132lbs on the pendlays!

As I mentioned lesson for the day. Remember chalk to deadlift heavy!

Didn't get to gym today work was busy but did plenty of lifting at work! Try get yo gym tomorrow in morn, maybe even night too lol as almost time for more off time while on holiday!

StLRPh
12-22-2010, 06:12 AM
solid pulls Hayden

Off Road
12-22-2010, 07:13 AM
Great pulls...I bet you can smell that 500.

HJP
12-22-2010, 10:54 AM
Fail with the morning sesh as need to be at work earlier than normal! Oh well!

Cheers OR an Matt! An yeh if I'd had my chalk I was gunna try hit it again! Oh well chalk wont be forgotten again!

Coke
12-22-2010, 10:52 PM
Nice job with those deads!!

HJP
12-23-2010, 01:55 AM
Cheers Coke!

Thursday 23rd December - two days till christmas and one more day at work before holiday time! Oh yea!

Bench Press
Bar * 15
40kg (88lbs) * 10
60kg (132lbs) * 5, * 5
80kg (176lbs) * 3
100kg (220lbs) * 5, 5 - pushed for time so stopped with two sets!

Pull Ups / JM Press / Press Ups hope this makes since, three exercises straight from one to the next...
+15kg (33lbs) * 5 / 40kg (88lbs) * 8 / * 15
+15kg (33lbs) * 4 / 40kg (88lbs) * 8 / * 15
+10kg (22lbs) * 5 / 40kg (88lbs) * 8 / * 15

Short sharp session in an out in 30 minutes an got some good work done! Press ups were so tough after the JM's today!

Kiff
12-23-2010, 03:40 AM
Nice session, sometimes the short ones are the best :)

Off Road
12-23-2010, 07:50 AM
That's the way to squeeze a lot of work into a short amount of time...

Coke
12-23-2010, 05:09 PM
Great job man, especially within the smaller time frame.

HJP
12-24-2010, 02:05 AM
Thanks for the support Kiff, OR an Coke :)

Friday 24 December - Last day of training till after holidays!

Squats
60kg (132lbs) * 5, *5
100kg (220lbs)* 3, * 3
140kg (308lbs) * 2
160kg (352lbs) * 1
170kg (374lbs) * 1

Pull Ups / High Box Jumps
+10kg * 7, * 6, * 6 / * 5, * 5, * 5

Goodmornings
80kg (176lbs) * 12, * 12

Good last session except it was morning so not my prime operating hours lol. Had pain at the right hip was hoping that'd dissappear, need to work on flexibility during tramp! Thanks for your support in 2010 cant wait to smash PB's in 2011 and also looking forward to encouraging you all then too! Merry Christmas an Happy new year to you all :)

HJP
12-24-2010, 03:32 AM
Oh yeh incase any of you wondered why my sessions changed so much a short while ago it's because I started training in sports lab with less equipment than my gym as that closed from 19th. Right enjoy your holidays everyone!

Off Road
12-24-2010, 08:27 AM
Happy Holidays.

Clover
12-24-2010, 01:34 PM
Merry Christmas Hayden, solid lifting!

Coke
12-24-2010, 01:55 PM
Great workout...best to you in 2011 man!!

Kiff
12-24-2010, 02:56 PM
Merry Christmas!

HJP
12-30-2010, 12:26 AM
Cheers kiff coke clover and OR!

Been away in bush for three nights!kayaked 7km into a head wind an choppy sea on first day then tramped about 35k over the next three days! Not too far but enough for me lol.

Heading away again tomorrow for new years then with family till the fourth! Been with the in laws for the tramp! May hit gym tomorrow quickly before I leave! Amping for the gym training properly again! Nothing like a break to increase the motivation!

Off Road
12-30-2010, 12:28 AM
That sounds like a fun way to take a break and get in some healthy exercise.

Kiff
12-30-2010, 04:27 AM
Sounds good mate! Eager to see yOu get back into action!

StLRPh
12-30-2010, 07:59 AM
Sounds like a great break/deload

HJP
01-05-2011, 02:09 AM
Cheers OR Kiff and Matt, was a great break, back into it now and feeling better which is good!

Right have now started 3/5/1 with two workouts to report... sorry been busy! Will catch up on logs in the next day or so! Didn't get to the gym on the 31st as my swipe card to sports science lab no longer works! oh well!

So..

4th Jan 2011

First Week, First Cycle 3/5/1

Bench Press
Bar * 20, * 10
60kg (132lbs) * 6
80kg (176lbs) * 5
Work Sets
95kg (209lbs) * 3
102.5kg (225lbs) * 3
107.5kg (236lbs) * 4
112.5kg (248lbs) * 1
115kg (253lbs) * 1
117.5kg (259lbs) * 1

JM Press
40kg (88lbs) * 10, * 8, * 8

DB Bench Press
35kg's (77lbs) * 8, * 8, * 8

Dips
+15kg (33lbs) * 8, * 7, * 7

Great first bench session back! Later that day I brought a weightlifting belt... finally lol tried it today during my squats, felt real good!

5th Jan 2011

First Week, First Cycle 3/5/1

Squats
60kg (132lbs) * 8
100kg (220lbs) * 5
140kg (308lbs) * 3
Work Sets - not many warmup sets as rushed for time...
155kg (341lbs) * 3
165kg (363lbs) * 3 - Put belt on...
175kg (385lbs) * 3
185kg (407lbs) * 1, * 1

Goodmornings
100kg (220lbs) * 10, * 10, * 10

Front Squats
70kg (154lbs) * 8, * 8

Two very good first sessions I felt! No pain in elbow or hip so will keep stretching etc up and hope the deload has done its trick!

Will catch up on your logs in the next day or two! Sorry for being slack just been on holiday and now very busy haha darn work!

StLRPh
01-05-2011, 11:53 AM
great start to everything

Off Road
01-05-2011, 01:18 PM
Those were two excellent sessions. Having fun with the singles?

HJP
01-05-2011, 09:21 PM
Cheers Matt and OR! So glad to be back in the gym!

HJP
01-06-2011, 03:12 AM
Oh an yeh I'm loving the singles OR!!

7th Jan 2011

First Week of First Cycle of 3/5/1

Military Press
Bar * 10, * 10
30kg (66lbs) * 5
40kg (88lbs) * 5, * 3
50kg (110lbs) * 3
Work Sets
57.5kg (126lbs) * 3 - should have been 55, miscalculated!
60kg (132lbs) * 3
62.5kg (137lbs) * 1, * 1 - singles came early, meant to be three but didn't happen

F/S/R Raise Combo
5kg's (11lbs) * 10, * 10
6kg's (13lbs) * 10

DB Shoulder Press - standing
10kg's (22lbs) * 20, * 30, * 20

Pull Ups
BW * 10, * 10

Ok session. Upper was sore from bench day but had to go today as off to work conference next Thursday an need to fit every thing in! Military press weights may still need to come down!

StLRPh
01-06-2011, 08:40 AM
just drop the wieght now, better too soon than too late;

Clover
01-06-2011, 11:11 AM
Glad to see you are back at it and doing great!

Kiff
01-06-2011, 12:59 PM
Solid work mate well done.