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HJP
08-07-2012, 07:56 PM
So the new log begins...

With new goals and a fresh training regime I figured it was a good time to make a fresh start with the journal too.

Recent Happenings...
Recently I cut weight to get back into the 83kg (183lbs) class and am now sitting at that mark with the goal to be to cut the body fat a wee bit more then slowly add lean mass to hopefully sit around the 84-85kg and compete raw in the U83kg category.

My two most recent compeitions were on the 9th of June (@90.8kg 242.5kg/125kg/272.5kg=640kg total) then again on the 4th of August (@81.8kg 220kg/125kg/262.5kg=607.5kg total). Lost a bit but some of that was technicalities that can be easily fixed so I feel my strength is still slightly above those levels but time to focus on bringing the strength up and the technique.

So for the rest of 2012 here are the objectives:

Main Meet: Oceania Powerlifting Championships 7-9 December (IPF)
Main Goal: Break Raw Oceania Deadlift, Squat & Total records. These are currently 272.5kg, 260kg & 687.5kg.

Tester Meet: In seven weeks it is the Waikato Bay of Plenty (WBOP) Classic - I will use this as a tester of the success of the 6 week russian template I will be using for Squat & Bench Press
Meet Goals: 245kg (540lbs) Squat - 140kg (308lbs) Bench Press - 270kg (595lbs) Deadlift

The Plan
My weaknesses need to be ironed out from the last meet. Mainly depth on squats & keeping the butt down on bench, as well as lifting the strength on those lifts as they are my weakest.

I will run a 6 Week Russian Squat/Strength Cycle (http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html) for my Squat & Bench Press. This will mean squatting & benching 3 times a week for the next six weeks before a deload before the WBOP meet. Mondays I will do deadlift accessory / back work, Wednesday will be squat accessory / leg work and Fridays will be bench accessory / upper body work. Whenever the easier 6by2 day is on a Monday I will try get some relatively heavy deadlifts in and on the alternate week simply do some speed deads.

After the WBOP meet I will begin a Coan Phillipi Deadlift Cycle (http://tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=270&targetmax=285&type=kg) on Mondays and squat/bench twice a week extending the Russian 6 week cycle used earlier over 9 weeks (if it proves successful). That's the plan, can't wait to smash it!

Please feel free to check out an subscribe to my YouTube Page (www.youtube.com/mooloo6) & Facebook Page (www.facebook.com/hjp62)

Bako Lifter
08-07-2012, 08:17 PM
Good luck dude, records will definitely drop.

HJP
08-07-2012, 08:34 PM
Cheers Bako! Heres yesterdays session...


Tuesday 7th August

W1D1 Russian 6 Week Squat & Bench

Squats
60kg * 5
100kg * 3
140kg * 2
Work Sets - added B & WW
185kg (407lbs) * 2 - 6 sets

Bench Press
60kg * 5
80kg * 3
Work Sets
105kg (231lbs) * 2 - 6 sets - all reps paused

Seated Row
78kg * 10 - 3 sets

Short sharp session today. All squats were super deep and bench presses paused. Good easy start.

GazzyG
08-08-2012, 03:30 AM
New log! W00t!

-JM-
08-08-2012, 04:04 AM
Following, Hayden.

Not a bad outting at your last comp but I know you didnt get exactly what you planned. Next time, you will eclipse those goals by a mile.

Brian Hopper
08-08-2012, 07:50 AM
Best of luck Hayden!!!

Coke
08-08-2012, 10:16 AM
Taking it to the next level, very nice mate.

tom183
08-08-2012, 11:34 PM
Looking forward to following the new journal, man.

HJP
08-09-2012, 02:33 AM
Cheers Gazz, JM, Brian, Coke & Tom! More motivated than ever.

Thursday 9th August 2012

W1D2 Russian Squat & Bench

Squats - using the 25kg's to simulate comp warm ups in training
70kg * 5
120kg * 3 - 2 sets
170kg * 3
Work Sets - add WW & B
185kg (407lbs) * 3 - 6 sets

Bench Press
Bar * 10
70kg * 2
Work Sets - add WW
105kg (231lbs) * 3 - 6 sets

Sore legs today so had to push to get depth. Never felt in danger of missing a rep though. Bench feeling much stronger - again all reps paused with a press call.

Squats Vid:
woses489Mew

J L S
08-09-2012, 08:05 AM
nice intro to the new log! clear and precise goals with a good plan! I like it, get after it buddy, nice work so far, I bet the extra volume in these earlier stages will pay off big time in the long haul

Bako Lifter
08-09-2012, 10:20 AM
Definitely not gonna be taken over on the technicalities this time around.

Brian Hopper
08-09-2012, 11:36 AM
So far the depth is looking good Hayden, nice job! Have you thought about opening up your stance a little?

Coke
08-09-2012, 05:48 PM
Fine session, ace as usual in the squats vid!

HJP
08-10-2012, 04:21 AM
Agreed JLS - that volume will be key to success! As well as the drilling of technique on the 6by2 days.

Thanks Bako - want to ensure it isn't an issue. Got to fix these technical areas an improve the strength and the results will come.

Yeah was wondering about that actually Brian. May try the feet just a tad wider an see how it feels. Worth a crack. Used to be much wider but brought it in abit when I went back raw.

Cheers Coke!! Will try keep those vids regular.

Brian Hopper
08-10-2012, 05:47 AM
I would start off small and work your way out. I feel more comfortable squatting wider. You'll probably feel a difference while warming up.

LuNa
08-10-2012, 12:16 PM
The plan sounds very well thought out Hayden. Best of luck reaching those goals, as i know you will.

HJP
08-11-2012, 03:09 AM
Cheers Brian. Tried a few different foot positions today, will find a comfortable spot just play with it.

Thanks Luna. Feel positive about it. This upcoming week will be interesting. Amped.

Saturday 11th August 2012

W1D3 Russian Squat & Bench

Squats
70kg * 5
120kg * 3 - 2 sets
170kg * 2
Work Sets - add WW & B
185kg (407lbs) * 2 - 6 sets

Bench Press - WW all sets
60kg * 8
80kg * 2 - paused
Work Sets*
105kg (231lbs) * 2 - 6 sets - paused with press call

Super Set:
Close Grip Incline Bench - 60kg * 6, 70kg * 5, 60kg * 8
Pull Ups - BW * 8, * 8, * 6 - narrow neutral grip
Face Pulls - 19kg * 12, 24kg * 10 - 2 sets

Legs werent too sore today which made depth a lot easier to hit. Again was never worried about missing a rep - looking forward to the 6by4 day Monday. 6by2 definitely just felt like technique work and light weight, as it should for 2 reps. Bench again had all reps paused with a press call from Jono. Making that butt stay on the bench an exploding the bar off the chest on the press call. Feeling good!

Squats Vid:
2aBlqHWJOlw

J L S
08-11-2012, 10:27 AM
nice work indeed! looking good man

Coke
08-11-2012, 03:34 PM
Great vid production taking place, lol - more seriously though, really stellar with this plan - go for it!!

Brian Hopper
08-11-2012, 05:19 PM
Good job Hayden!!!

tom183
08-11-2012, 08:37 PM
Strong work, man.

HJP
08-13-2012, 05:01 AM
Cheers JLS, Coke, Brian an Tom!

If you've seen my Facebook you'll have seen my fundraising idea for oceanias for my training partner an I. Basically we are selling ourselves as human billboards and will be selling spots on Tshirts an apparel. Getting a little interest so keep an eye on the end of videos an hopefully that list increases as more people get on board!

Monday 13th August 2012

W2D1 Russian Squat & Bench

Squats
80kg * 5
162.5kg * 3 - just wanted to get onto it
Work Sets - add WW & B
185kg (407lbs) * 4 - 6 sets

Bench Press - WW all sets
60kg * 5
80kg * 3 - paused
Work Sets*
105kg (231lbs) * 4 - 6 sets - paused with press call

Weight felt nice an easy today. Depth was generally good. Still need to make it 100%. Sets of 4 on bench paused gets tough. Butt tries to lift. Got to keep focussed on that. Best thing about pausing and calls in training means a competition has no surprise with that element.

Squats Vid:
f5v-MiBXHRU

Coke
08-13-2012, 05:43 PM
Outstanding pace and frequency with the programming, you seem to be thriving on it.

Brian Hopper
08-13-2012, 07:21 PM
Nice work Hayden!!!

HJP
08-15-2012, 05:02 AM
Thanks Coke & Brian!

HJP
08-15-2012, 05:06 AM
Wednesday 15th August 2012

W2D2 Russian Squat & Bench

Squats
60kg * 5
100kg * 3
140kg * 2
Work Sets - add WW & B
185kg (407lbs) * 2 - 6 sets - deep reps with relative ease

Bench Press
Bar * 10
60kg * 5
80kg * 3
Work Sets - added WW
105kg (231lbs) * 2 - 6 sets - all reps paused with press call, smooth


Have booked the flights to Sydney! Bring on the Oceania's

tom183
08-15-2012, 07:08 AM
Strong work there, man.


Have booked the flights to Sydney! Bring on the Oceania's

Awesome. Early December, yeh?

Brian C
08-15-2012, 08:46 AM
Ahh new log. Was wondering where you went. Squatting is looking real good bud. Like the new program. One of these fays im going to run the Russian program myself.

Coke
08-15-2012, 04:03 PM
Work ethic is unreal dude.

HJP
08-15-2012, 05:24 PM
Cheers Tom Brian & Coke!!

Here's a bit of motivation to keep doing what we do! Motivating and interesting
i1pjY1mDAa8

Buccos1
08-16-2012, 06:40 AM
Awesome squat numbers!

HJP
08-16-2012, 11:15 PM
Thanks Buccos, need to get them up!!

Yeah Tom its from 7-9th Dec! event being held at the Norths League Club, should come along and watch bro!!

HJP
08-17-2012, 03:17 AM
Friday 17th August 2012

W2D3 Russian Squat & Bench

Squats
60kg * 5
100kg * 3 - 2 sets
140kg * 2
170kg * 1
Work Sets - add WW & B
185kg (407lbs) * 5 - 6 sets

Bench Press - WW all sets
Bar * 10
60kg * 5
80kg * 2 - paused
Work Sets
105kg (231lbs) * 5 - 6 sets - 1st set all paused, last set not paused an the rest only paused in the last

Was like a cardio session today! Had planned to do some leg assistance but it took a while to get through. Depth is getting a lot better an more on point. Feeling strong just can't wait to put some weight on the bar.

The Bench was tough so we are going to make it an easy squat on hard bench day an vice versa from this Monday. Should help keep training efficient an on point.

Squats Vid final set only:
eRuTWvXdZJU

-JM-
08-17-2012, 03:21 AM
Vid doesnt work, dude.

Great amount of work, H. Bound to pack on some quality size with this program too.

HJP
08-17-2012, 03:27 AM
It tells me it's processing so hopefully comes right! Yeah the legs seem permanently swollen at the moment lol

Coke
08-17-2012, 11:04 AM
Yeah the legs seem permanently swollen at the moment lol

No joke Hayden, you're in a good place!!

Brian Hopper
08-17-2012, 06:01 PM
Nice stuff Hayden!

Brian C
08-18-2012, 05:13 PM
5 reps for 6, ugh! Great cardio bro!

tom183
08-18-2012, 07:55 PM
Yeah Tom its from 7-9th Dec! event being held at the Norths League Club, should come along and watch bro!!

Will definitely think about it, man.

Strong benching and squatting.

HJP
08-19-2012, 05:52 PM
Thanks Coke Brian H & Brian C - the 6 by 6 is going to be some epic cardio.

Sounds good Tom, where abouts in NSW are you based bro?

HJP
08-19-2012, 05:53 PM
Forgot to mention: I did a session on Saturday, was simply some pull ups with varying grips (6 sets), pendlay rows, front raises, DB shoulder press and pracher curls SS with crunches. All for ~ 3 sets of 8-12, BB styles

marcorock
08-19-2012, 06:11 PM
Depth is definitely IPF-proof, good work there! Great speed for it being the last of 6 sets, too!

larsen540
08-19-2012, 10:02 PM
Keep up the work dude. Your lifts are looking great. Great job bro

HJP
08-20-2012, 04:07 AM
Cheers Marcorock & Larsen!! Nice to have you guys check in!!

Monday 20th August 2012

W3D1 Russian Squat & Bench - switched so from now on it's easy squat an hard bench an vice versa.

Squats
80kg * 5
110kg * 3
160kg * 2
Work Sets - add WW & B
185kg (407lbs) * 2 - 6 sets

Bench Press - WW all sets
Bar * 10
60kg * 5
80kg * 2
Work Sets
105kg (231lbs) * 6 - 6 sets - paused last rep of first two sets then just touch an go. Last two reps of final set were ugly, but I got the bar up. Bring on the heavier weight and reducing volume!!

Then did...
Dips
BW *12, *10, *10
Chins
BW *8, *7, *6

Good day. Glad I got the reps on bench even if the last two were ugly!!

-JM-
08-20-2012, 05:21 AM
Yeah the legs seem permanently swollen at the moment lol


I could do with that I reckon.. :)

Sounds like you have chosen your numbers just right.

Coke
08-20-2012, 11:03 AM
On point as usual mate.

tom183
08-20-2012, 05:33 PM
Sounds good Tom, where abouts in NSW are you based bro?

Grafton. It's a good 7 hours north of Sydney but I don't need to much of an excuse to make the trip as I have family down there.

J L S
08-21-2012, 05:56 AM
nice HJP, made it through the mentally challenging part of the programme! should reap the rewards now the weights increase!

LuNa
08-21-2012, 03:02 PM
The work you keep putting forth is great Hayden. Keep things going!

NickAus
08-21-2012, 08:40 PM
Great work ethic!!

Looking forward to seeing you bro!!

HJP
08-22-2012, 01:46 AM
Cheers JM, Coke, Tom, JLS, Luna & Nick! Appreciate the support an I should get a chance to check logs in the next two days. Been pretty hectic lately but get a bit more time soon team.

Here's today's work...

Wednesday 22nd August 2012

W3D2 Russian Squat & Bench

Squats
60kg * 5
100kg * 3
140kg * 2
160kg * 1
Work Sets - add WW & B
185kg (407lbs) *6, *5, *5, *4, *4, *4, *4, *4

Wanted to get the 6by6 but the 5th rep on the second set was a huge grind. Got a 3rd set of 5 and set to ensuring I got the 36 reps.

Ground out the next 5 sets for four reps. Every third an fourth rep was a big battle. It was quite clearly one of toughest squat sessions of my life. Just focused on getting depth each rep and the depth pretty good (no video today).

I got the 36 reps. Took a while and when I finished I just left it there - no benching. The elbows were a bit sore so saved it for Fridays tough session.

HJP
08-23-2012, 03:10 AM
Thursday 22nd August 2012

W3D3 Bench Only Today

Bench
Bar * 10
60kg * 5
80kg * 3 - 2 sets
100kg * 1 - add WW
Work Sets
110kg (242lbs) * 5 - 5 sets - no pauses today

Incline DB Bench
36kg's * 5
32kg's * 8 - 2 sets

Tate Press
8kg's * 12
12kg's * 12
14kg's * 12

Superset of:
Pec Fly Machine
68kg * 10 - 3 sets
DB Hammer Curls
14kg's * 10 - 3 sets

Good day. Put the bench a day early as skipped the easy day yesterday. Got the reps on the bench but no pauses today.

Focussing on improving the arch at present. Upper back arching over a roller to stretch it an improve flexibility of upper back. Also some quad stretching - following stuff off an old vid I saw from elitefts in YouTube. It is helping for sure.

tom183
08-23-2012, 06:16 AM
Nice work. Don't think I've seen tate presses in this journal before. Like 'em?

Coke
08-23-2012, 09:44 AM
Awesome the way you dealt with those squats, bench day was pretty good too.

Brian Hopper
08-23-2012, 09:50 AM
Nice work Hayden!!!!

HJP
08-23-2012, 08:42 PM
Nice work. Don't think I've seen tate presses in this journal before. Like 'em?
Yeah really felt the tri's, may have to try keep them regularly

Awesome the way you dealt with those squats, bench day was pretty good too.
Yeah things are coming together all be it a bit tougher than I would have expected but its a tough program. Just got to grind through it.

Nice work Hayden!!!!
Cheers Brian!!

Friday 24th September

W3D3 Squat Only - Russian Routine

Squats
60kg * 5
100kg * 3
140kg * 2 - 2 sets
Work Sets
185kg (407lbs) * 2 - 6 sets

Front Squats
100kg * 5
110kg * 5 - 2 sets

Leg Extensions
89kg * 20
96kg * 20 - 2 sets

Lying Leg Curls
42kg * 15, * 15, * 12 (+ 10 rep drop set to 30kg)

Good leg pump on a Friday morning! Took a while to wake up properly.

Bako Lifter
08-23-2012, 11:13 PM
Don't front squats have an extra suck factor to them right after heavy back squats? Good work as always bro.

Coke
08-24-2012, 09:21 AM
Hanging out with the 407 squats in an amazing fashion.

NickAus
08-25-2012, 03:28 AM
Real good work again and again!!

HJP
08-26-2012, 08:19 PM
Cheers Bake, Coke & Nick! The best part of fronts after backs is the weight that comes off the bar makes them feel lighter lol

Went snowboarding again on Saturday, not trying anything crazy just getting better at controlling the board. Not going to try jumps or anything too extreme this year, I have Oceania's to think about. So I will just enjoy cruising down the mountain without taking too many risks!

Hammies are still sore from Friday's session. Very odd that the lying leg curls hit them that hard, must be because that's not a familiar exercise of late. Hopefully today's heavy squats aren't affected by it. Get in the zone an smash it. 197.5kg (435lbs) for 5 by 5 today - 2 hours till I go smash it out!!

HJP
08-27-2012, 03:38 AM
Monday 27th August 2012

W4D1 Russian Squat & Bench

Squat
60kg * 5
100kg * 3
140kg * 2
180kg * 1 - 2 sets - added B
Work Sets - added WW
197.5kg (435lbs) * 5 - 5 sets

Bench
Bar * 10
60kg * 3
80kg * 2
Work Sets - added WW
105kg (231lbs) * 2 - 6 sets - all paused

DB Rows
34kg's * 20

Front Squats
80kg * 10, * 10, * 12

Lying Leg Curls
42kg * 15, *15, * 12 (+ 10@30kg dropset)

Notes/Thoughts:
Got the reps on squats but only a few were deep enough each set which was a pain. May have been from the tightness in the hammies giving me a false sense of depth. Oh well deeper squats again from here!!!

Bench was nice an easy. Working hard on the arch set up. Getting better. Got a vid of set up today - this was the only set without a hand off at the top. All paused an felt fluid.

Then got some decent accessory in. Felt good. Had spare time so just smashed a bit of random legs an back.

NickAus
08-27-2012, 04:36 AM
Nice work!!

I always liked lying hamstrings.

HJP
08-27-2012, 04:57 AM
Cheers Nick. I like 'em too, that's why I did more today as had some time do thought why not!

Here's what was captured on vid today...
9H5L3i6r3c0

NickAus
08-27-2012, 05:58 AM
Strong work!!

Coke
08-27-2012, 11:15 AM
Quite smooth on the bench indeed. Always in awe of your squats, glad seeing you up the ante on 'em again...showing off those beastly quads this time out too, lol.

tom183
08-27-2012, 06:44 PM
Impressive as always, man.

GazzyG
08-28-2012, 09:08 AM
Good work all round, Hayden - quads looking monstrous too!

Brian C
08-28-2012, 11:30 AM
Great volume work on the squats bud.
With the benching, first thing, ALWAYS take a handoff if available. This will ensure that you stay tight and dont have to reposition yourself once you take the bar. Cant really tell how tight you are but ill give you the benefit of the doubt. Make sure your pulling your shoulder blades down and in. One other thing, your wrist are bent from the get go. This will rob you of some power and also kill your initial push off your chest. Make sure to keep them straight threw the whole lift. If you have to, get a higher wrap up onto your hand. This will help with it.
Your strength is looking really good bud. You have so much potential in this sport. Love seeing your progress.

HJP
08-28-2012, 03:48 PM
Cheers Nick, Tom, Coke & Gaz.

Yeah I just unracked that set myself as wanted to see how my set looked from the side an I only had one spotter who was recording! Normally get an unrack. Thanks a heap for those comments Brian, will apply those today in my session and see how it goes. Again man, the constructive comments are always welcome and that is why I love WBB - helpful members willing to push each other along. Appreciate it!

I went in yesterday Tuesday 28th Aug and did some low intensity cardio of 20min on the Xtrainer and 20min walking uphill on the treadmil. Finished off with some ab work of 3 sets of 10 double crunches and 3 sets of 45s planking with 10kg on the lower back

HJP
08-29-2012, 04:46 AM
Wednesday 29th August 2012

W4D2 Russian Squat & Bench

Squat
60kg * 5
100kg * 2
140kg * 2
Work Sets - Add WW + B
185kg (407lbs) * 2 - 6 sets

Bench - WW all sets
Bar * 10
60kg * 3
80kg * 2
100kg * 2
110kg * 1
Work Sets
120kg (264lbs) * 4, * 4, * 4, * 3, * 1

Incline DB Press
30kg's * 10, * 10, * 9

Tate Presses
14kg's * 12, * 12, * 12

Crunches
3 sets of 15

Notes/Thoughts:
Decent day. Squats oddly felt heavy, maybe the core was abit weak as was pretty sore after yesterday's small amount of core work. Still got the reps smooth an quick though.

Bench was tough. Pretty sure sets of 4's at 120 are a rep PR though? Think 3 was the most I had done there, so fours should be expected to be tough. Only got three in the fourth set, just had a short break though an got the last rep to get the volume in.

Focus is still on the arch. My bad habit of lifting the butt was happening but only as I struggled for the last rep each set. Trying different methods to minimize it but as soon as I start really battling it jumps off the bench. Rather frustrating.

Stumprrp
08-29-2012, 07:29 AM
Worksets have some impressive weight. Nice job HJP.

J L S
08-29-2012, 01:02 PM
nice benching! an extra rep each set is good going! keep the good work coming buddy

Brian Hopper
08-29-2012, 07:06 PM
Always impressive, keep it up bro!

Coke
08-29-2012, 10:53 PM
Like how you been approaching the bench and dialing in, climbing up slow and gradual.

HJP
08-31-2012, 02:30 AM
Cheers Stump, JLS, Brian & Coke! Glad it all has been going well.


Friday 31st August 2012

W4D3 Russian Squat & Bench - bad day...

Squat
60kg * 5
100kg * 3 - 2 sets
140kg * 2*
180kg * 1
200kg * 1 - add WW & B
Work Sets
210kg (462lbs) * 3
202.5kg (446lbs) * 3, * 2, * 2
180kg (396lbs) * 7 - frustration drop set...

Bench - WW all sets
Bar * 5
60kg * 3
80kg * 2*
Work Sets - added WW
105kg (231lbs) * 2 - 6 sets

Notes/Thoughts:
Frustrated an a tad confused. Had a good focus going in an only a little soreness in the hammies, so I was confident in hitting it today. Then 180 felt heavy in the warmups an I knew it would be tough...

Only got 3 on the first set - third rep was spotted a little too. Had no drive out of the hole. Dropped it to 5kg ahead of Mondays session an still struggled. Was not my day today! Punished myself with 7 at 180kg after 4 sets of heavy work.

Bench was good. Arch is coming along nicely. Really working hard on it.

We are most likely going to deadlift tomorrow. Finally! Been a long time. Probably just bust out some singles at 85-90%

GazzyG
08-31-2012, 02:50 AM
Don't sweat the squats, Hayden - you can't be superhuman all the time.

Your warmups would squash me into the ground like a bug, lol!

Go in and hit it hard with the deads tomorrow!

Coke
08-31-2012, 10:35 AM
We are most likely going to deadlift tomorrow. Finally! Been a long time.

No joke, good deal on that, it's been a while.

Brian Hopper
08-31-2012, 05:07 PM
Do you think your needing a deload?

tom183
08-31-2012, 05:40 PM
^- I was thinking that too.

HJP
08-31-2012, 11:09 PM
Cheers Gazz an Coke!!

I am sort of goin to deload Tom & Brian... Will leave the light squat session on Monday to allow me to recover a bit before going heavy Wednesday. Ive mentioned it in my notes from todays workout!

Saturday 1st September 2012

Random Deadlift Sesh

Deads
60kg * 5
100kg * 2 - 2 sets
140kg * 2
180kg * 2
200kg * 1 - add B
220kg (484lbs) * 1
240kg (528lbs) * 1

Then some accessory - back, Bi's an thighs:
Seated Rows - 3 sets of 10
Face Pulls, 3 sets of 12, SS Pull Ups, 3 sets of 4-8
Preacher Curls - 3 sets of 8-10
Cable Curls, 3 sets of 10, SS DB Hammer Curls, 3 sets of 10
Lying Leg Curls - 3 sets of 15
Leg Extensions - 3 sets of 15

Notes/Thoughts:
Good feeling to rip the bar off the floor, been a wee while since I last deadlifted. Just went up until the single got tough with slower bar speed, then got into assistance. Was feeling the lower back a little from yesterday so no point pushing it. Good day, plenty of volume an got the Saturday gun show going.

Will leave Mondays easy squats in order to let the lower back recover a bit before this coming weeks heavy squats. Makes sense to me to sacrifice one light squat session to let the body recover as the lower back especially has been feeling pretty fatigued lately.

Rock1984
09-01-2012, 05:20 AM
You'll get back up there man: high% volume kills you if you're not accustomed to it!.

A couple notes: on the squat, it looks like you don't open your knees much, so that would take some tightness away from you and leave you with less power out of the hole.

On the bench: I think you should really focus on "chest up" instead of arching: it looks like you're a bit flat up there, although you arch well (I have the same issue)

J L S
09-01-2012, 06:25 AM
nice work H! it does sound like you may need a little rest, it could just have been one of those days though, happens to the best of us! we are only human afterall, hope everything picks up quickly!

Coke
09-02-2012, 02:50 PM
Smart thing to do with your squats...very nice with the deads and all.

tom183
09-02-2012, 05:11 PM
Solid deads and accessory work, man.

HJP
09-03-2012, 01:23 AM
Cheers rock!! Focused on that chest up arch style today an it helped. Will get those knees out on squats on Wednesday! Thanks JLS, Coke & Tom, always good having you checking in!

Monday 3rd September 2012

W5D1 Russian Bench

Bench
Bar * 10
60kg * 5 - 2 sets
80kg * 2 - 2 sets
100kg * 1 - add WW
115kg * 1
Work Sets
125kg (275lbs) * 3, * 2, * 2
120kg (264lbs) * 1, * 1 - all calls & paused
After second set at 120 dropped to 100 an did 3 then straight to 80 for 8...

Incline DB Press
32kg * 8, * 10
26kg * 10

Pec Fly Machine
61kg * 12, * 9 - both sets followed by 10 press ups

Notes/Thoughts:
Bench felt pretty strong. Played with foot position on the singles an the butt was able to stay down on those. Got to get feet set like that every time I bench.

A bit disappointed to miss the second an third set of three but decided I would lower the weight slightly an get some good paused competition style singles in.

Then got in a little BB styles chest in. Good times. Bring on some heavy squats. The back was glad to be resting today! Wise move taking the day off squats.

NickAus
09-03-2012, 04:39 AM
You do sound a little tired but thats all part of the style you train with...........some rest then supercompensate :)

Your work ethic is as good as anyones brother!!

Coke
09-03-2012, 11:11 AM
Doing well with the benching Hayden.

Brian C
09-03-2012, 11:19 AM
Putting in some great work Hayden. This template is crazy!

J L S
09-03-2012, 02:47 PM
nice benching H!

HJP
09-03-2012, 07:21 PM
You do sound a little tired but thats all part of the style you train with...........some rest then supercompensate :)

Your work ethic is as good as anyones brother!!
True that Nick! Hoping to smash the squats tomorrow!!

Putting in some great work Hayden. This template is crazy!
It is crazy, can't wait to rest after it. Body will love me for it!

Doing well with the benching Hayden.

nice benching H!
Thanks JLS & Coke!!

Also just to mention some cardio... Both today (Tue 4th Septh) and yesterday (Mon 3rd Sept) I got into the gym during the day and got in some cardio. Just my usual of 20min on the cross trainer and 20min incline walk on a treadmill, just low intensity stuff.

HJP
09-05-2012, 03:30 AM
Wednesday 5th September 2012

W5D2 Russian Squat

Squat
60kg * 5
100kg * 3
140kg * 2 - 2 sets
180kg * 2 - added B
200kg * 1 - added WW
Work Sets
220kg (484lbs) * 3, * 2, * 1
180kg (396lbs) * 8

Cardio - 20min on the cross-trainer nice an easy.

Notes/Thoughts:
Squats were far better today. Got the first set of three at 220kg with no spotter help - so it was better than last Friday's while at a heavier weight. Happy with that. On the last set I should've got two also but the walkout an set up were average so just got the single then did a drop set an got an extra rep on last weeks effort and left it there.

Think the rest helped. Still didn't get 3 by 3 but happy with the 6 reps. We will flag the lighter scheduled squat sessions till we finish this program. That way we can nail the last two heavy squat days.

WBOP comp in 17 days, should be a good tester meet.

GazzyG
09-05-2012, 08:14 AM
Great work with the squatting, Hayden!

tom183
09-05-2012, 05:28 PM
Nice squatting, man.

Coke
09-05-2012, 07:03 PM
Super squats as usual bro.

HJP
09-06-2012, 12:57 AM
Thanks Gazz, Tom & Coke! Was nice to make up for last weeks effort.

Thursday 6th September 2012

Deadlifts - Random Sesh

Deads
60kg * 5
100kg * 3
140kg * 2
180kg (396lbs) * 2, * 1
220kg (484lbs) * 1 - added B
230kg (506lbs) * 1
240kg (528lbs) * 1

Lying Leg Curl
48kg * 12
54kg * 5 (finished the 10 with 5@48kg)
42kg * 14

Leg Extensions
103kg * 10, * 12, * 10 - did four dropsets after 3rd set to fry the quads.

Cardio - In the AM: 20min cross-trainer then 20min uphill walking on the treadmill. Low intensity stuff. Weights were done in the PM.

Notes/Thoughts:
Deads were tough after all the work done on the heavy squats yesterday. Got a couple of extra lighter sets in this week to work on technique. 240kg was enough of a challenge today (as it was last week) so left it there an did some isolation work on the legs.

Brian Hopper
09-06-2012, 05:56 AM
Your meet is coming up close! How do you feel?

HJP
09-06-2012, 03:34 PM
Starting to feel pretty good by skipping some of the scheduled lighter days. I think it makes sense to skip them at this stage as rest becomes essential to taper down. I think with the week off before the meet I will come in very ready. It is just more of a tester meet than a super important meet. But I am sure on the day the competitiveness will come into play a little bit, but I will open lighter and try get close to 9/9 rather than push for any big PR's - Oceania's in December is the focus.

I also think all the low intensity cardio has been helpful with the recovery too just be getting the blood flowing. Am enjoying training and life as well as getting plenty of sleep at the moment which is always important and helpful.

Coke
09-06-2012, 07:25 PM
Handling them deads very well dude.

HJP
09-07-2012, 04:19 AM
Thanks Coke!!

Will be away for weekend having a good couple of days relaxing. Stoked. But here's an update before I go into hiding haha

Friday 7th September 2012

W5D3 Russian Bench

Bench Press
Bar * 10 - 2 sets
60kg * 5
80kg * 3
100kg * 1
120kg * 1 - added WW
Work Sets
132.5kg (291lbs) * 1, * 1 - touch an go, 2 scheduled but no luck with hitting a second first set so did one good one second set.
120kg (264lbs) * 1, * 1 - all paused with press call.
100kg (220lbs) * 8 dropset to 80kg (176lbs) * 6

Close Grip Bench
80kg * 8, * 8, * 6

Pull Ups - Med Overhand Grip
BW * 8, * 8, * 6

Front, Side, Rear Raise Combo
6kg's * 10, * 10

Pec Fly Machine
75kg * 10, * 10 - both sets followed by 12 press ups
68kg * 8 - followed by 10 press ups

Cardio - Again in the AM: 20min cross-trainer then 20min uphill walking on the treadmill. Low intensity stuff again and as yesterday, weights were done in the PM.

Notes/Thoughts:
Good upper day. Shame not to hit two reps at the 132.5kg as prescribed but oh well. Attempts at the meet are likely to be safe ones, maybe 120 - 125 - 130. Not set in stone yet. Deload should make things stronger too, so we shall see.

Here is the last set with all calls at 120kg - arch is improving, focus is the upper back arch.
IaKzR0NFVmg

Rock1984
09-07-2012, 05:11 AM
Try to raise your chest a bit after the hand off, and eventually practice a somewhat longer pause call.

You're doing great Hayden, looking forward to what you come up with at the meet!

Brian Hopper
09-07-2012, 07:07 AM
Looking strong Hayden, enjoy your weekend!!!

Coke
09-07-2012, 10:44 AM
Working on finessing your bench, nice job.

HJP
09-09-2012, 07:49 PM
Cheers Rock Brian & Coke. Always good having your advices and checking in. It was a good weekend away, nice an relaxing and lots of sleeping which always helps the recovery. Got back yesterday afternoon and did some cardio, just my usual 20min on cross trainer an 20min of treadmil walking uphill. Low intensity just to burn a few extra calories.

Big squat day today! Bring it on.

HJP
09-09-2012, 08:47 PM
Latest weight, bodyfat readings an lean mass based off these are attached. 6 sites used are thigh, tri, ab, subscap, suprailliac & calf. 4 sites used are ab, suprailliac, thigh & tri. I have had the same guy take these each time.

All weights etc are in kg's, LM = Lean Mass

http://i1233.photobucket.com/albums/ff400/hjp62/BodyFat.jpg

HJP
09-10-2012, 02:33 AM
Monday 10th September 2012

W6D1 Russian Bench

Squats
60kg * 5
100kg * 3 - 2 sets
140kg * 2 - 2 sets
180kg * 1
200kg (440lbs) * 1 - WW & B
Work Sets
220kg (484lbs) * 1
230kg (506lbs) * 0 (started coming out of the hole, but couldn't bring chest up...)
Walk-Out - 250kg (550lbs), held for about 15s then re-racked it.

Deadlifts
100kg * 3
140kg * 2
180kg (396lbs) * 1
200kg (440lbs) * 1
220kg (484lbs) * 1 - ugly technique
180kg (396lbs) * 1 - 2 sets (worked on technique)
220kg (484lbs) * 1 - faster & better technique

Notes/Thoughts:
Squats felt heavy from the 180kg set up. Was happy to get the 220kg squat up pretty well, good depth an decent speed. Unsure what happened on the 230kg, started moving and should've come up but just couldn't get the chest up an through. I will nail this weight at the comp.

Walkout then deads were all good. 250kg feels heavy on the back! Nice to walk that out though. This rack is annoying, just too tall but well too short at the other extreme. Ah well! Makes it better at comps.

NickAus
09-10-2012, 05:13 AM
Jeez the body fat is down huh, well done brother well done.

Im trying the same, BW is now around 210 but I have not tested BF%.

Training looks strong!!

GazzyG
09-10-2012, 06:41 AM
Cardio?! What is this heresy??

Good job on the lower bf% whilst still increasing in strength, that's great!

How heavy did 250kg feel on the back?

Coke
09-10-2012, 10:21 AM
Huge with the walkout, squats and deads combo always rock.

J L S
09-10-2012, 02:16 PM
nice work recently H, like the walk out! bet those deads were speedy too

tom183
09-10-2012, 05:12 PM
Nice squats and deads, man.

Brian Hopper
09-10-2012, 06:07 PM
Good job on the squat and deads!!!

HJP
09-12-2012, 01:23 AM
Jeez the body fat is down huh, well done brother well done.

Im trying the same, BW is now around 210 but I have not tested BF%.

Training looks strong!!
Thanks Nick!! Training has been going well. Looking forward to resting up an recovering for the meet.

Cardio?! What is this heresy??

Good job on the lower bf% whilst still increasing in strength, that's great!

How heavy did 250kg feel on the back?
250 felt heavy but not shockingly. The rack sucks height wise for me so I have to semi tip toe it on the way out, a tad annoying but if I can walk it out like that the meets will feel good.

Huge with the walkout, squats and deads combo always rock.
Yeah squats an deads are the boss Coke! Combined and its awesome haha

nice work recently H, like the walk out! bet those deads were speedy too
Fairly fast JLS but not as good as I would like but for immediately after squats ya can't complain

Nice squats and deads, man.

Good job on the squat and deads!!!
Cheers Brian an Tom!

HJP
09-12-2012, 01:24 AM
Yeah Gazz Cardio has been a regular the last wee while. Not normal for me I know haha

Brief Update of Todays Session - 12th Sept
Had the final day of russian bench program, was meant to be working up to like 135kg (297lbs) but was warming up and even 120kg (267lbs) felt heavy so went up to 125kg (275lbs) (which I had tripled last week!!!) and that was a grind. Think the deload is needed!! Went back to 120kg (264lbs) an did 2 sets of paused singles an just called it a day.

Squats friday to opener, then will probably bench on Saturday (likely just to openers) then nothing till the meet the following weekend (23rd Sept). Both Jono (my training partner) an I had bad days on the bench so I figure it must be the accumulated fatigue hitting us both. Rest should make the body come back better and ready to smash it. I am still confident.

NickAus
09-12-2012, 05:50 AM
Yeah plenty of blood flow work and good food bro!

Im in your corner and cant wait to go with you to the comp, will bring a mate too if you are happy with that.

Rest up HJP.

Brian C
09-13-2012, 09:37 AM
Its been a lot of hard work. Rest on the deload and be ready to slay it.

HJP
09-14-2012, 05:55 AM
That's the plan Nick! Yeah bro all good. Will have to get your contact details closer to the time mate!

Thanks Brian!! Will be sure to rest up. Can't wait to hit it fresh.

HJP
09-14-2012, 05:56 AM
Last heavy session for me today - 14/9/12

Worked up to 220kg - planned opener - for a squat single. Felt ok. Will feel much better once the body rests up over the next week.

Then worked up to a paused Bench single at 120kg - planned opener. Felt decent. Could have been better but definitely overtrained a bit at present so the deload week should do wonders.

Light as session on Wednesday will be about all I do in the next week aside from some easy walking etc for some blood flow an recovery.

Bring on the WBOP Classic!!!


Should get a chance to catch up on journals in the next day or two. Sorry for my slackness there of late, will make sure I get to checking in this weekend. Train hard.

J L S
09-14-2012, 05:58 AM
hopefully the rest brings you back upto full capabilities H! enjoy it!

HJP
09-14-2012, 11:13 PM
Thanks JLS!

7 Days...

NickAus
09-15-2012, 06:28 AM
7 days, just chill and enjoy the much needed recovery.

Then kill all!!

NickAus
09-15-2012, 07:30 AM
rEKlPOsjkPc

Kiwis, check out the soundtrack this awesome Japanese guy has used!

From 2:30.....

Brian C
09-15-2012, 01:50 PM
Gonna be a good meet for you bro!

Coke
09-16-2012, 08:31 AM
No doubt mate, bring it on - you prepared well!

Brian Hopper
09-16-2012, 09:39 AM
Thanks JLS!

7 Days...

Same here...lol

Let's do it!!!

Rock1984
09-16-2012, 12:39 PM
Rest and then SFW on meet day, Hayden!

HJP
09-16-2012, 06:02 PM
7 days, just chill and enjoy the much needed recovery.

Then kill all!!
Will do my bro. Like the music in that vid too. Always good to hear the haka - one of the reasons its good to have the All Blacks playing again now.

Gonna be a good meet for you bro!
Thanks Brian, hoping the rest will serve its purpose. I am mentally ready, the body should catch up now :)

No doubt mate, bring it on - you prepared well!
Thanks Coke!! Will be good.

Same here...lol

Let's do it!!!
Awesome! Good luck for your's too man. Sharing the platform from accross the world!

Rest and then SFW on meet day, Hayden!
Thanks Rock. I am resting up hard haha

HJP
09-16-2012, 06:04 PM
The sponsor tee's arrived in Wellington today. Thomas of Ellea Sport (www.elleasport.com) sent me some pics which I have attached. They will arrive with me tomorrow and Jono & I will start wearing them all the time. They look MINT

Brian Hopper
09-16-2012, 08:36 PM
Shirt and the hoodie look cool!

tom183
09-17-2012, 03:59 PM
Merch looks nice, man.

HJP
09-19-2012, 03:05 PM
Cheers Brian & Tom! I am pretty happy with it. Got some photos last night wearing the gear so will post a few when I get hold of them.

2 days... Feeling rested an ready. Just did some light stuff at 50% of planned openers. My plan with this meet is just to beat what I got last meet on the squat an the bench. Not too worried about by how much, anything would be good. Not worried about deads, the hard work on them starts after this meet.

Rock1984
09-19-2012, 03:29 PM
The green shirt is way cool!

Good luck!

J L S
09-19-2012, 04:32 PM
good luck H! all the best buddy, SFW!

HJP
09-19-2012, 11:10 PM
Cheers Rock!! It is to represent our region, Manawatu, most sports teams are green an white.

Will do JLS, can't wait ay! One more day of work.

Here's a few more pics...

My training partner, Jono, and I...
http://i1233.photobucket.com/albums/ff400/hjp62/AF99A52F-A7ED-443E-ABA0-6F7DB7E13873-50439-000032FA2E6DADC1_zps645eb865.jpg

TLB Global wristband shot...
http://i1233.photobucket.com/albums/ff400/hjp62/1EA31DDD-FA17-4F42-BFD2-63A74BEE448F-50439-000032FA72C63E66_zps269832f7.jpg

Back of Hoodie chilling on the bar with the belts...
http://i1233.photobucket.com/albums/ff400/hjp62/0E3B2833-CABC-4C6A-83A5-F600D36B1217-50439-000032FA9331BA2F_zpsaffcea6e.jpg

Brian Hopper
09-21-2012, 05:47 PM
Pics look good Hayden!

HJP
09-22-2012, 01:56 AM
Update:

Went OK today.

Squatted 220kg (484lbs) for opener an 225kg (495lbs) second. Three whites for both. Skipped the 3rd, hip felt a bit off. 5kg raw PB at this weight class.

Benched 120kg (264lbs) opener an 127.5kg (280lbs) second, three whites for both. Missed 130kg (286lbs) somehow on the 3rd, just felt really heavy which was odd as 127.5kg flew! Ah well, 2.5kg raw PB in this weight class.

Deadlifted a token (but fairly tough) 245kg (539lbs) an left it there. Had only deadlifted twice this training cycle so not worried about that.

597.5kg (1314lbs) total - 10kg down on nats but this was just a test to check squat an bench improved an they did. Pretty pleased.

J L S
09-22-2012, 12:35 PM
nice work H! considering you didnt have that long to prep and still pulled out some PR's is pretty awesome.

NickAus
09-22-2012, 06:19 PM
The sponsor tee's arrived in Wellington today. Thomas of Ellea Sport (www.elleasport.com) sent me some pics which I have attached. They will arrive with me tomorrow and Jono & I will start wearing them all the time. They look MINT

Nice!!!!!!!!!!!!!!!!!

NickAus
09-22-2012, 06:20 PM
Update:

Went OK today.

Squatted 220kg (484lbs) for opener an 225kg (495lbs) second. Three whites for both. Skipped the 3rd, hip felt a bit off. 5kg raw PB at this weight class.

Benched 120kg (264lbs) opener an 127.5kg (280lbs) second, three whites for both. Missed 130kg (286lbs) somehow on the 3rd, just felt really heavy which was odd as 127.5kg flew! Ah well, 2.5kg raw PB in this weight class.

Deadlifted a token (but fairly tough) 245kg (539lbs) an left it there. Had only deadlifted twice this training cycle so not worried about that.

597.5kg (1314lbs) total - 10kg down on nats but this was just a test to check squat an bench improved an they did. Pretty pleased.

PRs are hard fought bro, you did well!!

Brian Hopper
09-22-2012, 09:51 PM
Nice work bro!

tom183
09-23-2012, 05:58 AM
Nice work, man.


597.5kg (1314lbs) total - 10kg down on nats

What is your difference in bodyweight between now and then?

HJP
09-23-2012, 04:04 PM
nice work H! considering you didnt have that long to prep and still pulled out some PR's is pretty awesome.

PRs are hard fought bro, you did well!!

Nice work bro!
Thanks JLS, Nick & Brian. I did what I came to do, PR in Squat an Bench. Not big ones but progress is progress, this was just a test meet not a meet for a big total. Now it is time to get serious. 10 weeks is a lot more prep time and that should be reflected in the PR's to come at the O's...


What is your difference in bodyweight between now and then?
Thanks Tom. 1.5kg down since then. 2 more weeks of loss left before the calories increase to try get a couple more kg's of muscle for the O's. The total wasn't a priority for that meet anyway. Wasn't expecting a big dead given the lack of deadlifting lol it should come back fast as it will be regularly in there again from this week.

Rock1984
09-24-2012, 01:30 AM
Good job, Hayden!

GazzyG
09-24-2012, 12:44 PM
Great work, Hayden! A PR's a PR, and two is even better!

Even if you could've hoisted an extra coupla k's out the deadlift, I'm sure you did the right thing by calling it. As you said, main thing was to see how your focus on squat and bench had paid off.

Coke
09-24-2012, 04:56 PM
All is well that ends well, good job.

HJP
09-25-2012, 02:38 AM
Cheers Rock, Gazz & Coke!

Cheers Tutua, Liam an Drizz. Starting to feel better in this weight class Liam yeah, time will tell though and I will go up again eventually but a bit more cleanly an slowly.

Oceanias Final Run Up W1D1

Tuesday 25th Sept

Bench Press
Bar * 15
60kg * 5
80kg * 3
100kg * 2
110kg * 1 - add WW
Work Sets
122.5kg (269lbs) * 1
105kg (231lbs) * 5 - 3 sets

Foam Roll Press ~3 Board Height just no boards
130kg (286lbs) * 3, * 3, * 2

Close Grip Bench
80kg (176lbs) * 8, * 6, * 6

Shoulder Press Machine
32kg * 13, 25kg * 10, 20kg * 11

Pec Fly Machine SS w/Press Ups
61kg * 12, 54kg * 10, 47kg * 10

Feedback Please!
Here's a video of my failed 130kg from the weekends meet. Putting it up so I can get feedback. It's not the best angle but hopefully enough to see something useful.
1umMJen87xg

And for comparison here's the good 127.5kg, which felt pretty good hence why I thought I would get the 130...
fp03Kb4j0D4

HJP
09-25-2012, 04:20 AM
I feel I need to hammer tris a lot more. An probably bench accessory work in general!

NickAus
09-25-2012, 05:30 AM
Well done on the 127.5!!!

Coke
09-25-2012, 06:10 PM
Tri's are indeed the key for huge benching, try closing in the grip at times.

Push day is looking great.

HJP
09-25-2012, 09:06 PM
Cheers Nick. Yeah I definitely am going to make them a huge focus Coke! Strong Tri's = Strong Bench an currently I have a weak bench. Time to change that.

HJP
09-26-2012, 01:06 AM
Oceanias Final Run Up W1D2

Coan Phillipi Deadlift Wk1

Deads
60kg * 5
100kg * 3
140kg * 2
180kg * 2
200kg * 1 - added belt
Work Set
207.5kg (456lbs) * 2 - smooth an easy.
'Speed' Sets
170kg (374lbs) * 3 - 8 sets - half of the sets with belt and half without. Playing around with belt placement here.

Coan Phillipi Circuit
SLDL: 80kg * 8, 90kg * 8, * 8
Pendlay Rows: 60kg * 8, 70kg * 8, 60kg * 8
Chin Ups: BW * 8, * 8 (3rd set 8 reps of narrow underhand grip lat pulldown)
Goodmorning: 80kg * 8, * 8, * 8

Recording work set only. Will post it up once uploaded.

tom183
09-26-2012, 02:24 AM
Nice work man. What exercises/changes do you plan to implement to bring that bench press up?

HJP
09-26-2012, 02:32 AM
Some hard Tricep work aye Tom. Board presses and close grip mainly. Try hit them regularly and get some strength an growth increases.

Here's the vid of today's Deadlifts work set:
lLdoQNUjH7k

J L S
09-26-2012, 02:44 AM
nice work going on since you've been back H, feel for you on the bench, youve got a hell of a long way to press! probably just gassed by the time that 130 come around, I wouldnt think of it as such a big deal, just keep on getting stronger!

Brian Hopper
09-26-2012, 11:58 AM
No rest for the wicked, lol. Time to move on to the next!!!

HJP
09-28-2012, 02:24 AM
Haha thanks JLS, do have fairly long arms but hey that helps the Deads! Strengths an weaknesses are part of the game. Going to get this bench moving though. Sick of it lagging so much.

Thanks Brian!!


Oceanias Final Run Up W1D3+4

Gillingham Bench Wk1 Light Day - Thurs 27th Sep

Bench
Bar * lots
60kg *5, * 3
80kg * 2
Work Sets
85kg (187lbs) * 8 - 2 sets with WW

Close Grip Bench
60kg * 12, * 12, * 10 - tried some foam roll press but tri's still fried from Tuesday, did one set an left it.

Tri Pushdowns 3 sets of 12-15

Seated Row: 3 sets of 12 slow an controlled

DB Hammer Curls: 3 sets of 20



Friday 28th September

Coan Phillipi Squats

Squats
60kg * 8
100kg * 2
140kg * 2
160kg * 2
Work Sets
185kg (407lbs) * 2 - added B
'Speed' Sets - no Belt
147.5kg (324lbs) * 3 - 8 sets
Extra...
120kg (264lbs) * 10

Barbell Hip Thrusters
60kg * 6, * 6, * 8 - first time doing these. Man you sure can feel the glutes!

Leg Extensions: 3 sets of 8

Notes / Thoughts:
- This week was a bit cramped up. Four days in a row is not the plan!! The plan is to train Monday, Tuesday, Thursday & Friday. This allows for enough spread to fit the lifts in with enough space between but allow the weekends off.

- As it was so cramped up these last two days were pretty hard with the volume from only days earlier meaning I was training with a pretty sore body but got through the set work an just minimized the assistance.

- Will explain the plan in my next post...

HJP
09-28-2012, 03:15 AM
Operation Oceania's 2012

Training Schedule
Monday: Coan Phillipi Deadlift Work
Tuesday: Gillingham Bench (Heavy) & Light Volume Squats + Tri's
Thursday: Gillingham Bench (Light) + Upper (Tri's focus) Accessory
Friday: Coan Phillipi %'s on Squats + Leg Accessory
Saturday: Rest or Extra Upper Accessory Work

Accessory Plan
Monday: Coan Phillipi accessory: SLDL, Rows, Chins, GM's
Tuesday: Maybe just some heavy dips & CGBP
Thursday: Board Presses, CGBP (volume) + chest and shoulders
Friday: Most likely SLDL, Leg Ext, BB Hip Thrusters & GM's

My Thinking Behind It...
The plan is able to change but that's my basic thoughts on the structure an accessory. It will be a bit less structured over the first few weeks as I will be in Australia for 11 days from next week for a family wedding. This will most likely mean I just combine the two bench days an squat days into one day for each an train 3 days a week while over there.

Anyhow...

Squats - i found the last time I did Coan Phillipi for the Deadlifts my squats responded well with two days a week, one being light volume work an the other being a heavier percentage based day. So that is the plan for squats. Accessory will be solely on Fridays, maybe the odd front squats thrown in on a Tuesday though. Decided to use the Coan Phillipi program percentages as a guide. Popped in a desired new max of 245kg (539lbs). Looks attainable. All the posterior chain work should pay dividends for a bigger, stronger squat.

Bench - My focus is on strong tri's and I will hit them hard twice a week at least. Obviously I will keep some shoulder and chest work up but tri's are the focus. Have seen people doing well on a Gillingham bench program an I liked the structure of it so using that for my bench work. Have had to play with it a little to make it fit the time frame though. I think personally though that the accessory is what is going to get my bench moving. It's time for Bench to stop lagging so much!!

Deadlifts - Had great success on Coan Phillipi earlier this year so am using it again and following its guide for assistance. Worked well last time an I am sure it will go well again. I like the structure an the lower reps per set format. Again the accessory here is vital so I will be ensuring I do that as prescribed. I popped in a desired max of 277.5kg (610lbs) - really want 280kg (616lbs) but using 277.5kg (610lbs) in the program as it gave me cleaner numbers to use in training so put that in instead. Just realized I will need over 280 for the Oceania record. So I guess 281kg is the goal haha

Other... In order to keep the body balanced I will be doing some sets of rows an curls throughout the week. Got to keep the guns balanced because of the extra tri work planned aye haha.

Goals - have changed a bit, only record I am seriously aiming for is the Dead...
Squat 245kg (539lbs)
Bench 140kg (308lbs)
Deadlift 280kg (616lbs)
Total 650kg+ (1430lbs+)

Anyhow that's enough of that. Good to get my thoughts down.

GazzyG
09-28-2012, 03:24 AM
Looking forward to seeing you smash those goals, Hayden!

And you've added in the hip thrusts too, eh? Hopefully they'll work for both of us!

Rock1984
09-28-2012, 05:59 AM
What does the Gillingham bench program look like?

HJP
09-29-2012, 02:43 AM
Yeah Gazz wanted something for the glutes. They are sore today!

See here Rock - http://www.marylandpowerlifting.com/GillinghamBench.asp

Coke
09-29-2012, 03:43 AM
Excellent in the pulling vid, great overall work ethic and approach.

The plan is tight and well thought out...Thanks for sharing the benching program.

Brian Hopper
09-29-2012, 09:36 AM
Plan looks good Hayden!

Brian C
09-29-2012, 11:45 AM
Hey buddy. Catching up on logs. Really good job at the meet! I cant really see too much wrong on the bench. Just make sure your shoulders a pinched back and press the bar back towards your head. Some nice and heavy lockout work will get you through that point. Look good though. Congrats again pal!

HJP
10-01-2012, 03:43 AM
Thanks Coke, Brian H an Brian C.

Yeah Brian I think I just need to focus on getting the muscles stronger an that will make the bench stronger!! Basic stuff is key.

Should get a chance to check up on journals tomorrow.

Oceanias Final Run Up W2D1

Gillingham Bench Wk2 Heavy Day- Mon 1st Oct

Bench
Bar * lots
60kg *5, * 5
80kg * 3, * 3
100kg * 1, * 1 - added WW
110kg * 1
120kg * 1
Work Sets
125kg (275lbs) * 1 - Paused
110kg (242lbs) * 3 - 5 sets

Foam Roll Press
130kg (286lbs) * 3 - 3 sets (felt better than last week)

Close Grip Bench
80kg (276lbs) * 8 - 3 sets

Shoulder Press Machine
32kg * 14, 25kg * 12, 20kg * 10

Tri Pushdowns
36kg * 15, * 15, * 12

Pec Fly Machine paused
61kg * 12, * 8 - each followed by 10 paused press ups
54kg * 8 - followed by 6 paused press ups

Notes/Thoughts:
- Bench felt pretty strong today. Wasn't going to pause the top set but felt good so decided I might aswel.
- 5by3 at 110kg felt good and smashed the tri's hard on accessory. The foam roll press an close grip will likely be increased in weight next time I do them. Stronger tri's = stronger bench.

Rock1984
10-01-2012, 05:27 AM
Why don't you try to combine them in a close grip foam roll press? It should work well.

tom183
10-01-2012, 07:35 AM
Nice bench session, man.

J L S
10-01-2012, 02:23 PM
nice work so far H, looking forward to seeing your 3 lift progress start rocketing again

HJP
10-02-2012, 04:36 PM
Rock - I don't combine them as I then get to work my triceps in two different ways, I currently have time to do that so no point trying to be too efficient. More work is fine at present so making the most of it.

Thanks Tom & JLS!!

HJP
10-02-2012, 04:37 PM
Oceanias Final Run Up W2D2

Coan Phillipi Wk 2- Tue 2nd Oct

Dead
60kg * 8
100kg * 3
140kg * 2
180kg * 2
200kg * 1 - added B
Work Sets
222.5kg (489lbs) * 2 - see vid
'Speed' Sets
180kg (396lbs) * 3 - 8 sets - 3 without belt.

Coan Phillipi Circuit
SLDL: 110kg * 8 - 3 sets
Pendlay Rows: 70kg * 8 - 3 sets
Underhand Pulldowns: 60kg * 8 - 3 sets
Goodmornings: 80kg * 8 - 3 sets

Notes/Thoughts:
- Good sesh. Bit tough to get through the speed sets, glad it's only 6 sets next week!! As normal the circuit hammered me, sweating like crazy, going to be tougher in Oz!!

- This was my last session in NZ for a couple of weeks. Will ensure I get all percentage based days in while over on family holiday - we leave on Thursday morning. Aiming for 3 days a week training so 4-5 sessions or so total while over there. Can't afford to drop the ball with the O's just round the corner!!

- Here's the top sets vid:
kqUB392SxhI

tom183
10-02-2012, 05:54 PM
the circuit hammered me, sweating like crazy, going to be tougher in Oz!!

For sure, man. It's going to be hot over here come December.

Nice deads.

HJP
10-02-2012, 05:56 PM
I head over (for a family holiday/wedding) tomorrow Tom, so the heat will get me sooner than that too! Hence I may be a bit quiet over the next week an a bit as we fly out for the Gold Coast tomorrow morning. May check in every now an again if I get a chance but expect me to be absent. I will still be training though :shoot:

Coke
10-02-2012, 07:21 PM
Looking pretty good dude.

HJP
10-05-2012, 07:19 AM
Cheers Coke!!


Oceanias Final Run Up W2D?(Holiday Training)

Coan Phillipi Squats & Gillingham Bench Light Day

Fri 5th Oct

Squat
60kg * 8
100kg * 3
140kg * 2
180kg * 1 - added belt
Work Sets - added WW
195kg (429lbs) * 2 - see vid
'Speed' Sets
160kg (352lbs) * 3 - 8 sets - 4 without belt.

BB Hip Thrusters
60kg * 6, * 6, * 8

Bench Press
Bar * 10
60kg* 3
Work Sets
90kg (198lbs) * 8 - 2 sets

CG Overhand Pull Ups
BW * 8, * 8, * 7

Notes/Thoughts:
- This heat makes training tough!! Trained at Gold Coast Barbell an will do all other sessions there too.

- Besides the heat squats felt good. The speed ones got tough near the end, just felt form breaking down. Not too bad though. The bench for 8 reps was pretty easy - no worries.

- Hopefully get two or three sessions in next week. Main plan is just get the percentage work in then accessory is a bonus but I would really like to get it in if possible so we shall see.

Train hard, will check journals once back or maybe halfway through.

Squat vid:
d8Pc8F2HEBE

Brian Hopper
10-05-2012, 07:33 AM
Depth looked good. The second one was way deeper then the first. Good job Hayden!!!

tom183
10-05-2012, 04:49 PM
This heat makes training tough!!

Yesterday was a hot one for sure. 34 degrees down here, hope it was little cooler up on the GC.

Nice work with the squats.

Coke
10-06-2012, 02:24 AM
Always on point, great job!

GazzyG
10-06-2012, 11:31 AM
Really strong sessions, Hayden!

Brian C
10-07-2012, 12:17 PM
Great squatting Hayden. I like the squat program a lot you have.

HJP
10-10-2012, 05:55 AM
Thanks Brian, Gazzy, Tom, Coke & Brian C!

Have just decided I will check journals when back next Tuesday as don't have enough wifi access, only 3G!

But here's a quick update of the weeks work to date...

Oceanias Final Run Up W3D?(Holiday Training)

Gillingham Heavy Day - Mon 8th Oct

Bench
Bar * 10
60kg * 5
80kg * 3
100kg * 1 - add WW
110kg * 1
120kg * 1
Work Sets
127.5kg (280lbs) * 1 - paused
'Speed' Sets
112.5kg (247lbs) * 3 - 5 sets

CG Bench
80kg * 8 - 3 sets

Notes/Thoughts:
- Quick session today. Got in did the work an managed to pause the 127.5kg, wasn't planning on pausing it but was all good.

-------------------------------------

Oceanias Final Run Up W3D?(Holiday Training)

Coan Phillipi - Wed 10th Oct

Deadlifts
70kg * 5
120kg * 3
160kg * 2
200kg * 1
220kg * 1 - B from here
Work Sets
235kg (517lbs) * 2 - see vid
'Speed' Sets
195kg (429lbs) * 3 - 6 sets - all with belt.

Coan Phillipi Accessory
SLDL: 110kg * 8 - 3 sets
Pendlay Rows: 70kg * 8 - 3 sets
Chins: BW * 8 - 3 sets (2 reps kipped on last two sets)
Goodmornings: 80kg * 8 - 3 sets

Notes/Thoughts:
- Glad to get this full session in. Again at Gold Coast Barbell. Heat destroyed me but got through it alright. Feel I can increase rows an Goodmorning weight next week.

- Heavy sets were tough. May have to slightly lower the planned weight next week from 250 to 242.5. Will keep the goal the same as confident with more weeks deadlifting it will move up quickly.

Here's the vid
Uc3IiyMasrI

Rock1984
10-10-2012, 06:07 AM
Can't see the vid @ work, but good job throughout!

Brian Hopper
10-10-2012, 07:52 AM
Good job bro!

tom183
10-10-2012, 04:13 PM
Strong work throughout.

Coke
10-10-2012, 08:16 PM
Nice with the pulling and on the bench bro.

HJP
10-13-2012, 08:36 PM
Thanks Rock, Brian, Tom & Coke!! Head home tomorrow (Monday) so will get a chance to check journals on Tuesday!!

Oceanias Final Run Up W3D?(Holiday Training)

Coan Phillipi Squats - Sun 14th Oct

Squats
60kg * 5
100kg * 3
140kg * 2 - 2 sets
180kg * 2 - B from here
Work Sets
207.5kg (456lbs) * 2
'Speed' Sets
172.5kg (379lbs) * 3 - 6 sets
Light Set
120kg (264lbs) * 12 - no belt

Leg Extension: 3 sets of 15

Notes/Thoughts:
- Last training session in Aussie. Trained at a gym I trained at last time I was in Oz (just a regular shiny land gym) as Gold Coast Barbell isn't open on Sundays. Again was hot which was expected...

- The top set was ok, first rep was a bit high but second was good. Speed sets were ok. Have started logging RPE's after reading the Reactive Training Manual. Will report them from next weeks sessions.

- Looking to start doing a reactive training style training after the O's. I like the look of it an it makes sense to me. Obviously ill stick to the planned template I have an just learn the RPE system for now. Looking forward to training back in NZ with a daily structure/routine again!

Coke
10-14-2012, 11:11 AM
Holding things down Hayden.

HJP
10-17-2012, 12:59 AM
Thanks Coke!!

Oceanias Final Run Up W4D1 - Back in NZ!

Gillingham Bench Heavy Day - Tues 16th Oct

Bench
Bar * 10
60kg * 5
80kg * 3 - 2 sets, add WW
100kg * 2
110kg * 1 - RPE 8
120kg * 1 - 2 sets, both RPE 9
Work Sets
130kg (286lbs)* 1 - RPE 10, NOT paused
115kg (253lbs)* 3 - 4 sets, RPE's 9, 9.5, 9.5, 10
Light Set
100kg (220lbs) * 10 - butt lifted last 2 reps, but pretty sure this is a rep PR at 100kg, think 8 reps was my best before this.


Notes/Thoughts:
- First day back at my home gym. Had done a fair bit of travel in the 24 hours before this so wasn't expecting too much. I had the flight back to NZ the night before (3 hours) then had to drive back from the airport the day of this training (5 hours). So it wasn't going to be a fantastic session but needed to get it in. No accessory, will hit that hard on Thursday after the lighter bench work.

- Ideally, I would've liked to pause the 130 but the body wasn't feeling flash so just did it touch an go. Wouldn't have got a second rep hence the 10 RPE. The sets at 115 felt ok initially but quickly became tough. Was meant to be 5 sets but 4 was all I had in me so I dropped the weight an repped out 100 with surprising ease, was happy with that at least.

- As I said I am going to start reporting my RPE's so just for reference here is the RPE scale from the RTS Manual that I will be using...
"10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. “Speed weight”
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle."

- My 9.5 is when I think I may have been able to get another but not sure, just an inbetween. As a mentioned last time my current program remains the same, but I am just reporting these so I get used to using RPE's. I will likely start using them for training from the new year. It will also be good to see changes in how weights feel etc too. Hope that makes sense.

HJP
10-17-2012, 01:08 AM
Oceanias Final Run Up W4D2

Coan Phillipi Deads - Wed 17th Oct

Deadlifts
60kg * 5
100kg * 3
140kg * 2 - 2 sets
180kg * 1
200kg * 1 - B from here
220kg * 1 - RPE 8
Work Sets
242.5kg (533lbs) * 1, failed second. RPE 10
242.5kg (533lbs) * 1, had to get the two reps total... RPE 10
'Speed' Sets
205kg (451lbs) * 3 - 5 sets - all with belt. RPE's 9, 9, 10, 10, 10

Coan Phillipi Accessory, last week of it as a circuit!
SLDL: 110kg * 8 - 3 sets
Pendlay Rows: 80kg * 8 - 3 sets - last sets reps were pretty ugly
Narrow Lat PD's (Underhand): 54kg * 8 - 3 sets
Goodmornings: 90kg * 8 - 3 sets - tough!!

Notes/Thoughts:
- Tough day at the office. Got all the reps but not quite as I would have liked. Weight comes down next week before increasing again. Kind of a deload (but not a full one really), so should help the body come back. Calories are increased so that can only be a good thing for the adaptations!

Here's the vid
52FF6Nmk2EQ

HJP
10-17-2012, 03:42 AM
Just as a note, I checked up on all your journals an commented on a lot of them and all my comments have disappeared... Very odd. Emailed an admin to see what happened. Hopefully it gets sorted, otherwise I will re post on them again tomorrow!

GazzyG
10-17-2012, 01:00 PM
Just as a note, I checked up on all your journals an commented on a lot of them and all my comments have disappeared... Very odd. Emailed an admin to see what happened. Hopefully it gets sorted, otherwise I will re post on them again tomorrow!

Damn sure that happened to me yesterday, too...

Also, great work with the training! I lolled at 205kg speed reps, haha!

tom183
10-17-2012, 04:51 PM
Strong work, mate.

Coke
10-17-2012, 08:45 PM
Great seeing you and your partner beastin' it!

HJP
10-18-2012, 01:30 AM
Haha yeah Gazz that's why I put the inverted commas lol as they're not super speedy!!

Thanks Tom & Coke. It's good training with someone that strong, keeps me pushing it.

HJP
10-18-2012, 01:32 AM
Oceanias Final Run Up W4D3

Gillingham Bench Light Day - Thurs 18th Oct

Bench
Bar * 15
60kg * 5
80kg * 3 - 2 sets, add WW
Work Sets
92.5kg (203lbs) * 8 - 2 sets @8 (going to use the @ symbol to write RPE)

Foam Roll Press (~3 board)
120kg (264lbs) * 4, * 5, * 6

Close Grip Bench Press
80kg * 8
70kg * 10 - 2 sets

Shoulder Press Machine
39kg * 8
32kg * 11
25kg * 12

Pec Fly Machine - SS with Close Grip Press Ups
61kg * 15, * 12
54kg * 12

Notes/Thoughts:
- Got plenty of accessory in today. Tried to do a bit higher reps. The 8's were done without a handoff which made them a little harder but still had a couple in the tank I thought! Good day. Hopefully be right for squats tomorrow!

Rock1984
10-18-2012, 01:53 AM
Good work!

Brian Hopper
10-18-2012, 07:37 AM
Solid work Hayden!!!

HJP
10-19-2012, 04:24 AM
Thanks Rock an Brian. New nutrition plan now. Aiming for a slight gain to sit at approx 84kg so that there's not much to lose to make weigh in but that there's more muscle to lift with!! More muscle is always good.

Oceanias Final Run Up W4D4

Coan Phillipi %'s for Squat - Fri 19th Oct

Probably not the best idea to do these today. Hammies still sore and body a bit battered, but practically had to do it today to get training days correct for next week, so just went for it. Wasn't that successful but the lighter week next week will help and I will be smashing the weights again, especially with more calories coming in!

Squat
60kg * 5
100kg * 3
140kg * 3
160kg * 2 - feeling surprisingly good
180kg * 2
200kg (440lbs) * 1 @8 - added B
Work Set
210kg (462lbs) * 1 @10 - that was it. Nothing more there today... Disappointing as weights felt good right up until this rep.
'Speed' Sets - not speedy lol
185kg (406lbs) * 3 - 4 sets @9, 9, 9.5, 10
Light Set
120kg (264lbs) * 20 @10

Leg Extension
110kg * 8 - 2 sets
103kg * 12 - all sets with good controlled reps

Notes/Thoughts:
- As already said it was not an ideal day but got through it. The actual number (based off a goal of 245) was meant to be a double at 220 but there was no way I would've hit it today. Was happy enough with 210 for a single given the circumstances.

- Hopefully with some rest days (doing four days in a row with 1 rest day between the heavy deads an squats isn't ideal!) and with a lighter week next week things should come back strong.

- Anyway enough excuses. The next few weeks are key to the success of the program so nailing next weeks numbers an beyond is key. Exciting times!

Here's the vid:
jd770YAwNZE

Brian C
10-19-2012, 06:15 PM
Great job getting through a tough day. Looking really good bro.

Coke
10-20-2012, 02:21 AM
The extra calories will serve you well in the final stretch...on top of it all as usual dude.

HJP
10-21-2012, 04:15 PM
Cheers Brian and Coke! Finally get into the planned schedule of training this week which will be ideal. Get the proper recoveries etc in which should make all sessions better!

HJP
10-21-2012, 11:18 PM
Oceania's Final Run Up W5D1

Coan Phillipi Deadlift Day - Mon 22nd Oct

Deadlifts
100kg * 5
140kg * 3
180kg * 2
200kg * 2 - added belt
Work Set
220kg (484lbs) * 3 @8.5 - pretty easy, vid below
'Speed' Sets
180kg (396lbs) * 3 - 3 sets @7, 7, 8

Power Shrugs
155kg (341lbs) * 5 - 3 sets

SLDL
120kg * 5
140kg * 5
150kg * 5 - Heaviest weights I have used for SLDL, felt good.

Pendlay Rows
80kg * 5
100kg * 5 - 2 sets

Chin Ups (Chins = Underhand CG Pull Ups)
BW * 5
BW+10kg * 5 - 2 sets

Goodmornings
110kg * 5
120kg * 5 - 2 sets

Notes / Thoughts:
- Felt really good today. The deadlift warmups didn't feel great but all work sets an speed sets felt pretty good. Glad for the lighter week! There is some debate over the 3by3 listed in the CP program and I just figured one set of three is ample for an easier week. Technique felt decent but could still do with getting the shoulders further back over the bar on the 2nd an 3rd reps.

- That meant speed reps today were speedy and the accessory got ramped up due to lowering reps for those an no circuit. The accessory work was great today, back feels like it has had a great workout.

- Finally onto my planned schedule listed before I started this round of training. Should make accessory better planned each session an be good in general. Stoked.

Great day.

Deadlift top set vid below:
6PmIaX42lnw

tom183
10-21-2012, 11:32 PM
Strong work across the board there, mate.

GazzyG
10-22-2012, 02:39 PM
Reading your training sessions makes me feel so, so weak lol.

HJP
10-23-2012, 01:26 AM
Thanks Tom an Gazz!! There's always someone stronger bro, that's one of the motivating factors I find!!

Oceanias Final Run Up W5D2

Gillingham Bench Heavy Day & Volume Squats - Tue 23rd Oct

Bench
Bar * 15
60kg * 5
80kg * 3
100kg * 2
115kg * 2
Work Sets
125kg (275lbs) * 1 @9.5 - Paused
110kg (242lbs) * 5 - 3 sets all @9.5 - focus still remains on keeping butt down, still having a tendency to slightly lift.

Squats
60kg * 5
100kg * 3
Volume Sets
120kg (264lbs) * 15 - 2 sets

Double Crunch
4kg * 10 - 3 sets

Front Squats - hoping to do each Tues
80kg * 8
100kg * 5 - 2 sets

Weighted Cable Crunch
66kg * 20 - 3 sets

Seated Row - nice controlled reps
60kg * 12
54kg * 10
48kg * 12

Notes/Thoughts:
- Good day. Saving the Tricep/Bench accessory till Thursday. Bit of core today too, that was the plan to get that in on Tuesdays. Now that I'm able to hit each day as planned at the start with the program the accessory will be more thorough.

tom183
10-23-2012, 02:17 AM
Nice high rep squats there.

Brian Hopper
10-23-2012, 07:06 AM
Nice work Hayden!

Coke
10-23-2012, 01:29 PM
All stays well with you Hayden...made those pulls look real easy, nice follow up effort too.

J L S
10-24-2012, 02:55 PM
nice work H, getting it done!

HJP
10-25-2012, 01:33 AM
Cheers Tom, Brian, Coke & JLS!! Things are moving along well at present.

Finally a great bench day, keep them coming

Oceanias Final Run Up W5D3

Gillingham Bench Light Day - Thu 24th Oct

Bench
60kg * 10
80kg * 3 - WW from here
Work Sets
95kg (209lbs) * 8 - 2 sets @8, 8

Foam Roll Press ~ 3 Board
120kg (264lbs) * 6
130kg (286lbs) * 3
140kg (308lbs) * 3
145kg (319lbs) * 2, * 2 - Finally handling some weight.

CG Bench Press
100kg (220lbs) * 5 - 3 sets

Shoulder Press Machine
53kg * 3 (+ 2 spotted)
46kg * 4 (+ 1 spotted)
39kg * 7

OH Tri Cable Ext SS Seated Row
54kg * 12 - 3 sets / 54kg * 12, * 12, 48kg * 12

Pec Fly Machine - Pause at middle, all with 8 CG Press Ups after
75kg * 10
89kg * 6
82kg * 9

Notes/Thoughts:
- Good to feel the heavy weight in my hands!! About time! Will keep getting the heavy foam roll press going. All benching an assistance felt good tonight. Think the work from previous weeks is finally paying off. Time for this weak bench to get moving.

tom183
10-25-2012, 06:30 PM
Nice range of upper body exercises there, man.

Coke
10-25-2012, 07:13 PM
Solid lifting there dude.

HJP
10-27-2012, 04:25 AM
Thanks Coke & Tom!!!

Oceanias Final Run Up W5D4

Coan Phillipi %'s on Squats - Fri 26th Oct

Squat
60kg * 6
100kg * 3
140kg * 2
180kg * 1
Work Set
195kg (429lbs) * 3 @9 - added belt
'Speed' Sets
160kg (352lbs) * 3 - 3 sets @8, 8, 8

Hi Box Squats - just touch box then up. Approx 4inches high
200kg (440lbs) * 3 @8
220kg (484lbs) * 2 @9
230kg (506lbs) * 2 @9

Leg Extensions
110kg * 10
124kg * 8
138kg * 7

Notes/Thoughts:
- Squats were nice an easy. Technique a little average. Probably needed more warm ups, no worries there though. Good reps all in all.

- Hi box squats have been added just to handle a little extra weight in a form that should strengthen muscles (and confidence) a bit more than simply walkouts. Weight should move up fairly quick here. Goal will be doubles an triples

GazzyG
10-27-2012, 05:14 AM
Good idea with the hi-box squats - I imagine it's like board-pressing, but for your legs, haha!

Brian Hopper
10-27-2012, 04:35 PM
Nice squat session Hayden!

tom183
10-27-2012, 07:21 PM
Solid squatting, man.

Coke
10-28-2012, 01:32 AM
You are one of the best at the squats, make no mistake Hayden!

HJP
10-29-2012, 03:05 AM
That's right Gazz, same idea!

Cheers Brian, Tom and Coke!!

W6D1 Final Run into the O's

Coan Phillipi Deads Week Six

Deadlifts
60kg * 5
100kg * 3
140kg * 3
180kg * 2
220kg * 1 - added belt
Work Set
232.5kg (511lbs) * 2 @8 - wow felt real good!
'Speed' Sets
190kg (418lbs) * 3 - 3 sets @8, 8, 8.5

Power Shrugs
170kg * 5 - 3 sets

SLDL
140kg * 5
150kg * 5
155kg * 5

Pendlay Rows
100kg * 5 - 3 sets

Underhand Grip Chin Ups
BW+10kg * 5 - 3 sets

Good Mornings
120kg * 5 - 2 sets
125kg * 5

Notes / Thoughts:
- Finally the deadlift groove seems to be coming back! All reps an sets felt smooth today. Has increased the positivity a lot which is ideal at this stage (~5 weeks out). See the vid and you will see why I'm confident. Honestly after putting the bar down felt I may be able to get 2 more, at least one easy. Very happy.

- Accessory was great also. Increased weights or did more sets at a higher weight than I got to last week so stronger on all of those. Well pleased.

Just the type of training I needed. Very enthused now. Next few weeks will be fun.

Today's top sets video...
wfHI2acSz2Y

NickAus
10-29-2012, 03:31 AM
I feel bad not being in here much lately but it has not slowed you dwn lol.......well done bro killing it!!!!!

Brian Hopper
10-29-2012, 08:17 AM
Good job bro! Glad to see you are getting your groove back.

Coke
10-29-2012, 12:45 PM
Deadlifts - 232.5kg (511lbs) * 2 @8 - wow felt real good!

Damn, looks real good too, lol...mad props on the pulling!!

tom183
10-29-2012, 04:23 PM
Strong work, man.

HJP
10-30-2012, 02:13 AM
No worries nick!! It's good having you in here again though mate!!

Cheers Brian, Coke & Tom!! Always appreciate the support in here. It's awesome to be part of the WBB iron brotherhood.

W6D2 Final Run into the O's

Gillingham Heavy Bench + Volume Squats - Tues 30th Oct

Bench
20kg * 12
60kg * 5
80kg * 3 - add WW
100kg * 2
115kg * 1 - nice an fast
Work Sets
127.5kg (280lbs) * 1 @9 - Decent pause. Felt good so did one with calls too...
127.5kg (280lbs) * 1 @9.5 - all calls
115kg (253lbs) * 3 - 5 sets @9, 9.5, 9.5, 9.5, 9.5

Squats
60kg * 5
100kg * 3
125kg (275lbs) * 15 - 2 sets @9, 10

Front Squats
100kg (220lbs) * 5 @9
105kg (231lbs) * 5 @9
110kg (242lbs) * 5 @9

Double Crunch
4kg * 10 - 3 sets

Weighted Cable Crunch
66kg * 20 - 3 sets

Seated Rows
54kg * 12 - 3 sets

Notes / Thoughts:
- Bench felt good. Think the deload last week has worked it's magic! Still need to keep my darn floating butt on the bench though!!!

- Good accessory, feeling pretty hammered now but have eaten an feeling bit better now. Recovery with a spa tomorrow an foam rolling then light bench an bench accessory on Thursday.

NickAus
10-30-2012, 04:41 AM
Great bench work!!

When you in Sydney?

Coke
10-30-2012, 02:42 PM
Session is ace, covered plenty of ground.

Brian C
10-30-2012, 02:50 PM
Great few sessions there Hayden. We need to get your bench back up and over 3 hundy. What would you say is your sticking point?

HJP
10-30-2012, 03:00 PM
have PM-ed you all the details Nick! Thanks Coke!!

And Brian I would say my sticking point is about 4 inches off the chest, have been hammering triceps a lot which is helping. My best in competition is 135kg (297lbs) at the higher BW so the goal for the O's really is to hit that 137.5kg (303lb) in this weight class. I feel I can do it for sure. The way training is progressing at present I think I should have it. Any suggestions from you to help with that sticking point though? Need to focus on my set up again too. Have been a little slacker with that recently

GazzyG
10-30-2012, 04:14 PM
You done a 3pps bench yet, bud? If not, it's falling soon.

J L S
10-31-2012, 03:09 PM
that deadlift is coming back nicely H! good shit, everything looks to be moving sweetly, you should be confident!

HJP
11-01-2012, 01:28 AM
Gazzy I have hit a 140kg in the gym, not paused. Best in comp is 135kg.

Thanks JLS. Things are coming together at the right time... Keep it rolling all the way to the comp an it will be a good good meet.

W6D3 Final Run into the O's

Gillingham Light Bench Day - Thurs 1st Nov

Bench
20kg * 10
60kg * 5
Speed Sets
80kg (176lbs) * 2 - 8 sets - all @7

Foam Roll Press ~3 Board
120kg (264lbs) * 5 @8 - add WW
140kg (308lbs) * 5 @10
150kg (330lbs) * 2 - 2 sets @10, 9.5

Reverse Band Press - choked thin purple bands on top of rack
140kg (308lbs) * 2 - 2 sets @9.5, 9.5
145kg (319lbs) * 1 - 2 sets @10, 10

CG Bench Press
100kg (220lbs) * 5 - 2 sets, pec felt a bit odd so stopped at 2 sets

Shoulder Press Machine
46kg * 8
39kg * 8
32kg * 10

Pec Fly Machine - followed by 8-10 wide press ups
82kg * 10, * 8
75kg * 7

Notes / Thoughts:
- Bench is feeling strong. Another tricep hitting session where I did better than I expected. Loving handling the heavier weight even though is shorter ROM or assisted movements

- Confidence is growing on bench. Handling this heavier weight is awesome for the mental side of the game when benching full ROM.

Brian C
11-01-2012, 01:11 PM
Alot of work that session. Good stuff Hayden!

Brian C
11-01-2012, 01:21 PM
have PM-ed you all the details Nick! Thanks Coke!!

And Brian I would say my sticking point is about 4 inches off the chest, have been hammering triceps a lot which is helping. My best in competition is 135kg (297lbs) at the higher BW so the goal for the O's really is to hit that 137.5kg (303lb) in this weight class. I feel I can do it for sure. The way training is progressing at present I think I should have it. Any suggestions from you to help with that sticking point though? Need to focus on my set up again too. Have been a little slacker with that recently

Your on the right path with the overloaded 3 brd work. That along with the heavy tri work should get you to your goal. One thing you could do is add bands to the boardwork also. Always worked for me (doubled minis ) Just make sure to hammer the tightness on your setup even on light sets. Looking good bro.

HJP
11-02-2012, 01:57 AM
Thanks for the advice Brian! Appreciate your input man.

W6D4 Final Run into the O's

Coan Phillipi %'s on Squats - Fri 2nd Nov

Squats
60kg * 7
100kg * 3 - 2 sets
140kg * 2 - 2 sets
180kg * 1 - 2 sets, added B + WW
Work Set
205kg (451lbs) * 3 @9.5
'Speed' Sets
170kg (374lbs) * 3 @9 - no belt
170kg (374lbs) * 3 @9, 8 - belt back on

Hi Box Squats
220kg (484lbs) * 2 @9
230kg (506lbs) * 2 @9.5 - left it here

Notes / Thoughts:
- Forgot my knee sleeves so just left the trackies on to keep the knees warm. No worries without them anyway.

- 205kg felt pretty good. First rep flew an next two weren't two bad. Was only meant to be two but I wanted to get three so I got aggressive, sniffed some ammonia an smashed them out. See the vid below:

HrV-dq3U06Q

Coke
11-02-2012, 06:18 PM
Very nice for both days, not just the big time squats.

Brian Hopper
11-02-2012, 08:08 PM
Nice work bro!

NickAus
11-04-2012, 02:02 AM
All good ideas, I think stronger pecs would help drive through with more speed.

Looking real good bro!!

See you soon!!

GazzyG
11-04-2012, 04:45 AM
Strong training, Hayden!

Brian C
11-04-2012, 09:47 AM
Niiiiice squatting buddy!

HJP
11-04-2012, 05:58 PM
Thanks Coke, Brian, Nick, Gazzy & Brian C! Yeah Nick my plan with the pecs currently is trying to get a bit more growth there also (hence all the pec dec BB styles work at the end of bench days)

HJP
11-05-2012, 12:35 AM
W7D1 Final Run into the O's

Coan Phillipi Deads - Mon 5th Nov

Dead
60kg * 5
100kg * 3
140kg * 3
180kg * 2
220kg * 1 - 2 sets - Belt on...
Work Set
245kg (539lbs) * 2 @9.5
'Speed' Sets
205kg (451lbs) * 3 - 3 sets @8, 9, 9

Power Shrugs
180kg * 5 - 2 sets, ugly so lowered it
160kg * 5

SLDL
150kg * 5 - 3 sets

Pendlay Rows SS w/5 reps on Chins
100kg * 5 - 2 sets
90kg * 5

Notes / Thoughts:
- Coming into trainings with a better mental approach now which is helping. Need to keep it till the O's.

- Pleased to get the 245kg for 2. Good progress. Need to be careful as it looks like its hitching on the second rep. Unsure how to prevent it (as doesn't feel like it when I'm pulling), think just need to pull it through faster and focus on getting the hips through.

- Ran out of time so hopefully get the good mornings in after heavy bench tomorrow.

See the vid below:

QsUxeZatLnM

HJP
11-05-2012, 12:56 AM
Bodyweight was at 81.50kg (179.3lbs) this morning too.

Rock1984
11-05-2012, 01:29 AM
Some solid work...!

tom183
11-05-2012, 06:11 AM
Nice work, man. How long before the meet are you going to fly out?

J L S
11-05-2012, 03:11 PM
that is good progress on that deadlift H, seems to be a very naturally strong lift for you, looks like you got the good leverages for it. Remember you only have to pull it for one in the meet though, dont worry about that second, just building strength!

Looks to me like an old habit I used to be bad for, in unlocking my knees to finish. Im far from a good deadlifter though haha so take it for what its worth!I think possibly just get somebody to shout at you pull back a bit harder , but again, lifting a heavy weight so it isnt gonna be perfect! Cant complain for 6 weeks work though, coming back strong

HJP
11-06-2012, 01:40 AM
Cheers Rock!

Tom I fly over Thursday morning an compete Friday evening. Will work out quite well as with the time difference I'm competing approx when I normally train!

Thanks JLS. Has always been my weakness above the knees. Need to force the hips through earlier too I think. Get the glutes firing as soon as the bar is above the knee!

W7D2 Final Run into the O's

Gillingham Heavy Bench Work + Squats Volume - Tue 6th Nov

Bench
20kg * 10
60kg * 6
80kg * 3 - 2 sets
100kg * 2 - added WW
115kg * 2
Work Sets
130kg (286lbs) * 1 @10 - paused
120kg (264lbs) * 3 - 3 sets @9.5, 9.5, 10

Squats
60kg * 5
110kg * 3
Work Set
130kg (286lbs) * 20 @10

Front Squats
100kg * 5
110kg * 5
115kg * 5

Good Mornings - missed them yesterday
120kg * 5 - 3 sets

Notes / Thoughts:
- The heavy single was ok. Worked hard on the set up an it got pretty spot on the last set of three. First rep of that set was piece of cake, set up was tight an felt like a rubber band. I couldn't hold the set up as well over the next two reps. Finished after three sets rather than doing all 5. Had to get to the other work.

- Decided one set of 20 rather than 2 of 15 for the rep squats. Tough but got them. Upped the weights on fronts again, happy with those. Did the GMs and they were tough. Ran out of time after those so called it there, try do some core after Fridays squats. All in all a decent day.

Coke
11-06-2012, 04:37 PM
Good job throughout, ever sound with those lifts!

HJP
11-07-2012, 01:47 PM
Cheers Coke!! I quite enjoy the volume day

Rock1984
11-08-2012, 02:18 AM
Strong work!
Regarding benching set-up, I've started incorporating what Bob Youngs describes in this article:
http://articles.elitefts.com/training-articles/training-log-tips/

It really gives you better leverage and helps staying tighter..

I have a few questions, Hayden...since you're a very strong squatter and puller:
how long have you been training for?
what were your starting lifts?
what kind of training/programming course have you run to get where you are?

HJP
11-08-2012, 02:59 AM
Rock:

1) I started training with weights at approx 16 (off season work for track). So learnt squatting an what not then. With pretty good depth etc. I suppose the sprinting work throughout those 3-4 year of track developed good Glute/hip/hammie strength which has transferred well to powerlifting. I was never a great sprinter, worked really hard at it and I suppose that's were my work ethic in the gym first started. I was kind of on an off with the gym never making great progress. Id progress then stop training an lose it. Started training seriously (and the key being consistently also!!) about mid 2010 and haven't had any long spells away from the gym, only planned short term when on holiday etc (even then I still try get a session in somewhere if possible lol). To me consistency is a massive part of it. Slow but steady gains add up. - Hope I have answered that as you meant haha.

2) Um when I first started training hard in my twenties (teenage years obviously were just slightly lower). Maybe a 120 squat to depth? 140 of my depth at that time (high!). Bench I was around 100kg for an ugly single. Deadlift I remember thinking I was decent at it with 110 for triples lol. Squat an dead improved quite quickly though, got to love newbie gains.

3) Did 531 for a long time for all lifts. There was a while there were i maxed out each week on Deads but not on other lifts, maybe for a couple of months. After 531 (probably a good year or so), I have experimented with westside (a very average version of it, hard to do westside style on your own). Had some success but only really on bench. Lately been experimenting with more frequency etc. that's a brief run down of it.

Sorry for the long explanations, hope that's what you were after mate!

HJP
11-08-2012, 03:03 AM
W7D3 Final Run into the O's

Gillingham Light Bench Day + Upper Volume - Thu 8th Nov

Bench
20kg * 10
70kg * 5
Work Sets - added WW
100kg (220lbs) * 8 @8
100kg (220lbs) * 12 @10 - rep PR. Meant to be a second of eight but wanted to beat my best of 10 reps at 100

Foam Roll Press
120kg (264lbs) * 5 @9
140kg (308lbs) * 3 @9.5
150kg (330lbs) * 1 @10 - called it there. Tris a bit too fried from the rep work.

CG Bench Press
100kg (220lbs) * 5 @9
105kg (231lbs) * 5 @9.5
105kg (231lbs) * 4 @10

Military Press
Bar * 10
40kg * 10
45kg * 8, * 7

Dips
BW * 15 - 3 sets

Shoulder Press Machine
32kg * 10, * 7 - tris an delts were pretty had it by this stage...

Pec Fly Machine - all SS with 8 Press Ups
82kg * 10
89kg * 6
96kg * 6

DB Hammer Curls
14kg's * 12 - 3 sets

Rock1984
11-08-2012, 03:26 AM
Yes, that was what I was looking for: thanks mate

tom183
11-08-2012, 05:45 AM
Nice 20 rep squat there, man.

Brian Hopper
11-08-2012, 06:27 AM
Nice work Hayden!!!