Halcj Bulgarian and Beyond

Training Training Logs
81

7th Dec.

Early PM

Squat: 2x5x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x180kg, 2x170kg
DB Curls: 2x10x25kg e/a
Bench: 3x70kg, 2x5x100kg

Later PM

Warm Up etc.

Sprints: 8x10m (with complete rest between repetitions, maximal speed)

82

AM/Early PM

Squat: 2x5x70kg, 2x2x110kg, 1x140kg, 1x180kg, 1x190kg, 1x175kg
Bench: 3x70kg, 1x100kg, 1x120kg, Sx125kg (spot from a couple of inches off chest to a few inches below lockout, locked unassisted)

83

Yesterday

AM

Squat: 2x3x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg, 2x2x170kg

PM

Squat: 2x3x110kg, 1x140kg, 1x170kg, (no belt up to this point), 1x180kg, 1x190kg
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg
Manual Resistance Facepulls: 2x12

84

Today

PM

Squat: 4x70kg, 2x3x110kg, 1x140kg, 1x170kg, (all w/o belt), 1x180kg, 1x190kg, 2x170kg
Overhead Press: 1x70kg, 4x1x80kg
Manual Face-Pulls: 3x10

85

Yesterday

Early PM

Squat: 2x3x70kg, 2x3x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg, 1x192.5kg (PR!)
Bench: 3x70kg, 1x100kg, 1x110kg, 1x122.5kg

86

Early PM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg
OHP: 3x5x60kg SS with Snatch-Grip High Pulls: 3x8
DB Hammer Curls: 2x10x25kg e/a

87

AM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg
DB Rows: 30 total e/a

88

Today

Early PM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x195kg (PR!)
Bench: 4x70kg, 2x100kg, 1x120kg, Mx125kg, 4x1x110kg
Single Arm Barbell Rows: 3x15xBar e/a

Nice record again on squat. Need to focus more on bench.

89

AM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg
S. Deadlift: 2x3x70kg, 2x1x110kg, 2x1x140kg, 6x1x170kg, 1x180kg
Conv. DL: 5x3x110kg
DB Curls (various)

First deadlift session since second recovery of QL, so keeping it fairly light. Squat and bench again tomorrow (actually, today… Wait what? Damn I need to go to bed… Food first).

90

Early PM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx195kg
Bench: 3x70kg, 2x100kg, 1x110kg, 1x122.5kg, 3x4 one-and-a-half reps with manual resistance from spotter at lockout x100kg

91

18th

AM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x195kg, 2x1x170kg
OHP: 2x1x70kg, 1x80kg, 1x85kg, 1x90kg
Wide Grip OHP: 3x5x50kg
Pull-up w/ m.r. added: 3x8

92

19th

AM

S.Sumo DL: 3x70kg, 3x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg, Mx195kg (technique was off), 1x185kg, 2x1x170kg
Conventional DL: 5x3x140kg
Bench: 3x70kg, 2x100kg, 1x110kg, Mx122.5kg, 3x2x115kg

93

Early PM

Squat: 3x2x70kg, 2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx195kg, 1x110kg, 1x140kg, 1x195kg
Bench: 3x70kg, 2x100kg, 1x110kg, 1x120kg, Sx122.5kg

I’ve had a slight cold, but training going reasonably well. I think I need to split some of the sessions into AM/PM to train bench after a break when I’m a bit fresher, as fatigue seems to be a problem by the time I get to the heavy sets (after squatting first).

94

Early PM 21st Dec.

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x195kg,
S. Deadlift: 2x2x110kg, 2x1x140kg, 3x (1x140kg, then 1x110kg)

95

Early PM 22nd Dec.

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg
S. DL: 2x70kg, 2x1x110kg, 1x140kg, 1x170kg, 1x180kg, Mx190kg, 2x2x170kg
C. DL: 8x1x150kg, 3x140kg
Superset - Single arm inverted row (legs raised) with single arm barbell row: 3x10 e/a.
Strict OHP: 6x60kg
DB Curls: 15x25kg e/a

96

Early PM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx197.5kg, 4x1x180kg
Bench: 3x70kg, 1x100kg, 1x120kg, Mx125kg, 1x125kg (not much of a pause, but fairly easy)

97

24th

AM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg
OHP: 1x70kg, 1x80kg, 1x85kg, Mx90kg, 3x1x80kg, 2x3x70kg
Upper Back triset + DB curls

98

25th (Christmas Day)

AM

Squat: 2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx200kg
Bench: 3x70kg, 2x100kg, 1x120kg, 4, 2, x110kg
High Rows with a 15kg plate in each hand: 3x12

  • Lifts and carries with various loads to finish
99

26th

Early PM

S.Deadlift: 3x70kg, 2x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg, Mx195kg, 2x1x185kg, 6x1x170kg
Bench: 3x70kg, 2x100kg, 1x120kg, Mx125kg, 3x1x117.5kg

  • Extras

Later

Light plyometrics and stair sprints etc.

100

Early PM

Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x195kg, Mx200kg, 2x2x180kg
OHP: 1x70kg, 1x80kg, 1x90kg, 4x70kg

Later

30m Hill Sprints

2xWarm-up, 5xFull
All with walk-back recovery.