HP's First Online Training Log

[Coke]

Them are major efforts bro, props!!

[HJP]

Matt - think ill take heed of your words an do that!

Cheers Clover Kiff and Coke!

Still crazy busy.. quick update, did dead's on Saturday.. 3 reps at 180kg, 190kg an 202.5kg an a single at 220kg. Hard work as was sore from squat day! Then did pendlays, hamstring work and pull ups. Back into it tomorrow. Hopefully get three trainings before conference on Thursday then back to it without so many interruptions on Monday!

Sorry been slack on here for awhile, again next week things return to normal so will be better at checking up then I am thinking!

[Off Road]

Nice deadlifting session. Also, glad to see you are finding time to get the workouts in.

[HJP]

Right another couple of workouts to report... Again come next week I will catch up on your journals! Sorry for being slack!

Tuesday 11th Jan

Second Week, First Cycle 3/5/1

Bench Press
Bar * 20
40kg (88lbs) * 10
60kg (132lbs) * 6
80kg (176lbs) * 5
Work Sets
90kg (198lbs) * 5
95kg (209lbs) * 5
102.5kg (225lbs) * 6

JM Press
45kg (99lbs) * 8, * 8, * 8

DB Bench Press
36kg's (79lbs) * 8, * 8, * 8

Dips
+16kg (35lbs) * 8, * 8, * 6

And today...

Wednesday 12th Jan

Second Week, First Cycle 3/5/1

Squats
60kg (132lbs) * 8
100kg (220lbs) * 5, * 5
130kg (286lbs) * 5
Work Sets
145kg (319lbs) * 5
155kg (341lbs) * 5 - added belt
165kg (363lbs) * 8
Also did box jumps for five reps after work sets, onto box, drop off and explode to vertical jump when hitting floor.

Goodmornings
100kg (220lbs) * 8, * 8, * 8

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

Leave for work conference tomorrow (Thursday) till Sunday. Then on Monday I am into training as per usual which will be good!! Finally normality, it has been too long haha. Happy training people! Will catch up on your journals next week, maybe this weekend if I get free wireless haha

[StLRPh]

Great start to the cycle Hayden

[Off Road]

Excellent workouts. Big squat weight and reps...and I can't believe you were able to crank out those dips after all that pressing work...wow

[Coke]

Looking solid for both days man.

[HJP]

Cheers Matt, OR and Coke! Appreciate the support!

Work conference was good! Nice relaxing weekend without that much conferencing going on haha.

Monday 17th Jan 2011 - Second Week Second Cycle 351

Military Press - lowered 1RM weight being used for cycle
Bar * 15
30kg (66lbs) * 8, * 8
40kg (88lbs) * 5
Work Sets
50kg (110lbs) * 5
53kg (116lbs) * 5
55kg (121lbs) * 8

Incline DB Press
28kg's (61lbs) * 10, * 10, * 10

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

Dips
+10kg (22lbs) * 12, * 10, * 10

Good session, glad I lowered the weight used!

[StLRPh]

much better on the military press

[Off Road]

Good reps on the press.

[Coke]

Session is looking real solid H.

[Kiff]

Looking real strong dude well done! What are your goals this year? Remind me!

[HJP]

Cheers Matt OR Coke an Lift!

My next meet is another open novice meet on March 12th then the big one (regionals) is final weekend of April

Goals are:
Squat 200
Bench 120
Dead 240

Those goals are for the open meet in March! For regionals I want to hit 210 squat, at least 125 bench an dead above 240! (all weights kg obviously)

[HJP]

Deadlifts today, time to rip it up an also get familiar with deadlifting with the belt!

Wednesday January 19th 2011

Second Week, First Cycle 531

Deadlifts
60kg (132lbs) *10, * 8
100kg (220lbs) * 5
140kg (308lbs) * 5
160kg (352lbs) * 5
Work Sets
170kg (374lbs) * 5
180kg (396lbs) * 5 - Added Belt
190kg (418lbs) * 8

Pink Band Deads - One band under feet
130kg (286lbs) * 5, * 5, * 6

Single Arm DB Row - Done between Pink Band Dead sets
40kg (88lbs) * 8, * 8, * 8

Back Extensions
Holding 15kg (33lbs) Plate * 10, * 10, * 10

Belt felt way better on deads today! Starting to get used to it! Great day, gained some confidence again, bring on the momentum

[Off Road]

Strong deadlifting, I'm jealous. Looks like you've set some good goals for the meets.

[StLRPh]

very nice work on the deadlifts

[Coke]

That's some big pulling dude.

[HJP]

Cheers OR Matt and Coke!!

Saturday 22nd Jan 2011

Third Week, First Cycle 351

Bench Press Work sets of:
90kg (198lbs) * 5
102.5kg (198lbs) * 3
1115kg (253lbs) * 1 - which was paused.
Failed at 120kg, wasn't too worried though, one of those days!

JM Press
50kg (110lbs) * 8, * 8, * 10

Flat DB Bench
37kg's (81lbs) * 10, * 10, * 10

Dips
BW+17kg (37lbs) * 8, * 8, * 6

Happy enough with the day, I didn't feel the greatest but got it done and did pretty well! Big squat day tomorrow (Monday) can't wait! Going to move some big tin!!

[Kiff]

Hmmm seems I missed a few sessions in here, looks like your firmly back on track after your rest! When is your first meet?

[HJP]

12th of March! That's a open meet then regionals at end of April!

[Off Road]

Good stuff HP. Can't wait to see you smash some squats tomorrow.

[HJP]

haha me too OR! Right...

Monday January 24th 2011

Third Week, First Cycle 3/5/1

Squats
60kg (132lbs) * 8
100kg (220lbs) * 5, * 5
130kg (286lbs) * 5
Work Sets
145kg (319lbs) * 5
165kg (363lbs) * 3 - Added Belt
185kg (407lbs) * 1
200kg (440lbs) - Fail, so close! Will get it next time!
190kg (418lbs) * 1
The 200 is definately in reach, leaned too far forward but it was moving up! Legs were shot after it though so dropped to 190, next singles day I think I may try it again haha it is so close!

Goodmornings - I don't use belt on these.
100kg (220lbs) * 10, * 10, * 10

Left it there, had good breaks today and didn't want to be here all day haha back was stuffed after GM's! So close to that 200 so will be hungry for it next time... can't wait...

[Clover]

Looks like you're really staying on track man! You'll get that 200 squat for sure!

[StLRPh]

getting very close Hayden

[Coke]

Stellar training going on guy.