HustlingHat93's Road to 123lb and Weak to Strong

Training Logs
303

Additional jumps

3x3 Seated Box jumps from a 20" box into a 27" box
2x2 box jumps onto a 30" box +1x1 onto a 33" box but the landing wasn’t satisfactory
3x3 depth jumps from 30" to 30" box
Core work

Box jumps are feeling much much better than when I’d have an actual Plyo day. Maybe less is more after all🤷‍♂️

5 Likes
304

Upper body day #2

Bench: 4x10+ 1x11 with 52.5kg/116lbs
Additional benching: 1x10 with 40kg/88lbs, 2x10 with 45kg/99lbs, 1x10 with 50kg/110lb, 1x1 with 65kg/143lbs and 1x1 with 70kg/165lbs
Rows: 5x10 with 55kg/121lbs
DB Shoulder press: 5x10 with 12.5kg/27lbs
Weighted pull ups with 10kg/22lbs: 5,4,4,4,4
Single arm low row: 4x6
Low cable row: 2x10

NOTES
Just another day. Nothing special to report.

5 Likes
305

Lower body day #2
Deadlifts: 4x10 with 102.5kg/ 226lbsand 1x10 with 110kg/243lbs (instead of MR set)
Squats: 4x10 with 92.5kg/ 204lbs and 1x10 with 100kg/ 220lbs (instead of MR set)

Good mornings: 2x5 with 50kg/110lbs and 2x5 with 55kg/121lbs
Hack Squat: 5x100kg/220lbs, 5x120kg/265lbs and 4x130kg/287lbs and 3x140kg/309lbs

3x3 Box jumps onto a 20" box with 5kg/11lbs dumbbells in each hand
3x3 seated box jumps onto a 24" box

NOTES
So went off plan with the MR sets and just upped the weight instead.
Also non workout related but my mother called me while I was at the gym. Her Boss who has also been a personal friend for 20+ years (and who I’ve also known for that long) died today… And that’s broken both of us. The death was unexpected to say the least (I’ll spare you guys the details of the death) and the only solace me and my mother have about this loss is that she died at home holding her mother’s hand and lying on her father’s shoulder.

4 Likes
306

So sorry for your loss.

307

sorry for your loss

308

@SvenG @throwawayfitness thanks guys.
I’m usually good at handling deaths but this has come of the blue that’s its just hitting hard.

2 Likes
309

Full Body Day
Squats: 5x10 with 95kg/ 209lbs (felt rough)
Deadlifts: 5x10 with 105kg/ 231lbs (felt rough)
Bench: 5x8 with 55kg/ 121lbs (felt great)
Rows: 5x10 with 55kg/ 121lbs
Incline CGBP: 1x6 with 40kg/ 88lbs and 50kg/110lbs x3,3
Weighted Chin ups: 3x4 with 10kg/22lbs weight
DB shoulder press: 3x10 with 15kg/33lbs
3x Heavy Prowler marches

NOTES
Today’s lower lifts much harder than they should have but the benching felt very very smooth.
I was expecting everything to feel easy AF considering I spent the whole day at home resting and slept a decent amount but maybe that was to deal with emotional fatigue more than the physical one.

We keep trucking on. Also may have another gym sending me a job offer (Offer made via phone, just need to make sure everything is good in writing) which is technically a promotion, should pay more, not charge rent and also allow me to train my own clients

4 Likes
310

Sorry about the loss of a long time friend but co grate on the potential new job!!

311

Upper body day

Incline bench: 5x8 with 45kg/99lbs (last set was meant to be a MR) also did the following of extra work: another 45kg/99lbs x8, 50kg/110lbs x2, 2x1 with 55kg/121lbs and 1x1 with 130kg/132lbs

Rows: 5x10 with 55kg/121lbs

Flat DB Press: 25kg/ 55lbs x 8,8,8,7
DB Shoulder press: 5x10 with 12kg/22lbs
5x10-12 Lat pull down
4x10 Low Cable Row

2x3 scoop throws with 12kg/ 26lbs
2x6lying ball throws with 9kg/20 lbs
2x3 Over head throws with 12kg/ 26lbs

NOTES

  • Will try and get some arms done at the work gym later
  • Feeling like I may be stalling on Incline Benching but I will work more on mobility and priming before next week to see if that helps. Not looking good to hit 5x10 next week but will try
  • If I do stall on the lift then I am unsure if I will switch it out for another main lift, maybe go to 10x5 (low rest period) for a while or something else.
  • Weight has been consistently 1lb heavier this week than last week every day so far so will keep an eye on that and see if that changes.
  • Got the job offer for the new gym and handed in my notice where I currently am. Also have an interview at another place so work wise things are looking better. Also means that for a while I will have more time to sleep in as I won’t be at the gym doing consults and canvassing for new clients
2 Likes
312

Lower body day
SSB Squats: 4x10 with 87.5kg/ 193lbs and 1x10 with 95kg/ 209lbs, 1x1 with 105kg/231lbs+1x1 with 115kg/253lbs and 1x1 with 120kg/264lbs

Sumo Deads: 4x10 with 97.5kg/215lbs and 1x10 with 105kg/ 231lbs + 1x1 with 125kg/275lbs +1x1 with 135kg/298lbs and 1x1 with 145kg/ 320lbs

SSB Alternating Lunges: 2x5 and 2x4 each leg with 55kg/121lbs
RDL: 2x5 with 80kg/ 176lbs and 1x3 with 100kg/220lbs

3x sprints on the trueform runner (tried to do 6 but the 4th one just was not able to sprint fast enough to count. No idea if I broke the runner machine or if I just hit a wall.

NOTES
-Had to skip hip thrusts as the machine was broken

  • The top sumo single felt very very easy, not sure if it’s a PR of the year but definitely a 5kg/11lb increase from a few weeks ago at the end of my singles phase.
  • Will update more later once I do my jump training and maybe extra prowler runs at the work gym
2 Likes
313

Additional jumps

3x3 Seated Box jumps from a 20" box into a 27" box
3x2 box jumps onto a 30" box
3x3 depth jumps from 30" to 30" box
2x 50kg/110lbs sprowler sprints + 1x 75kg /165lbs prowler sprint

Core work

2 Likes
314

Upper body day #2

Bench: 4x8+ 1x9 with 55kg/ 121lbs
Additional benching: 2x10 with 45kg/99lbs, 10,8 with 50kg/110lb, 1x1 with 65kg/143lbs and 1x1 with 70kg/165lbs and 2x1 with 75kg/165lbs
Rows: 4x10 with 55kg/121lbs and 1x10 with 60kg/132lbs
DB Shoulder press: 5x10 with 12.5kg/27lbs
Weighted pull ups with 10kg/22lbs: 5,4,4,4,4
Single arm low row: 4x6
Low cable row: 2x10

3 Likes
315

Lower body day #2
So today went very off plan. I got super tight in my right calf that high rep squats was not happening.

Deadlifts: 4x10 and 1x11 with 105kg/ 231lbs +1x125kg/275lbs, 1x140kg/309lbs and 1x150kg/331lbs

Squats:5x95kg/209lbs 3x100kg/220lbs, 2x105kg/231lbs, 2x1 with 115kg/254lbs and 2x1 with 120kg/264lbs

Called the workout here because my right leg felt very weird

NOTES

  • Bad workout but it is what it is. With me having to hit 5x10 again in 2 days time I won’t really cry about one bad day
  • Will do mobility work and try and massage the calf area. I have been skimping on mobility work/ actual warm up drills so guess I paid the price today
4 Likes
316

Full Body Day
Squats: 5x10 with 97.5kg/ 215lbs (felt rough until set 4 which felt smoother)
Deadlifts: 5x10 with 107.5kg/ 237lbs
Bench: 5x10 with 55kg/ 121lbs
Rows: 5x10 with 60kg/ 132lbs
CGBP: 60kg/132lbs x4,4,3
Weighted Chin ups: 3x4 with 10kg/22lbs weight
DB shoulder press: 3x10 with 15kg/33lbs
3x Heavy Prowler marches

NOTES

God damn today felt rough and like a lot of work compared to other Mondays. Maybe I’m starting to accumulate quite a bit of volume seeing as this is week 6 of this higher volume programming and if this was any other time of year I would probably deload but I’m going to to hold out for a few more weeks seeing as Christmas/ New year period is a struggle to get workouts in so that will be a deload period with a lot of recovery food.

I’m thinking of experimenting in 2022 with various training methods, frequency and volume to see what works best for me but will stick with this a tad longer after the near year and see how my body reacts post break.

I will also most likely at some point in the next weeks do a full 2021 breakdown of how training went, what went good, what went badly etc

4 Likes
317

Can’t wait…depending how much volume you are looking for I have Boris collection of generic layouts on excel….
But do you prefer SSB vs Regular

1 Like
319

Just started doing SSB and it is growing on me but still prefer normal squats.

I think 2022 is going to be very much a test year regarding this. I know what I prefer but I want to find what works best for me.

That sounds cool. By all means feel free to send over (E-mail is on my profile) and I will defo try it out in due course

320

so they have a break down based on your total…for example if you have a CMS total you would go advance. also BW plays a part on which volume program

1 Like
321

Upper body day

Incline bench: 45kg/99lbs x 9,9,8,8,8

Well I Guess I was right. With how close it is to Christmas and deload time I think I will go for little rep PRs on these 5 sets until I get 5x10. Bright side… these felt easier than the 5x8 sets last week,

Additional Inc Bench: 3x4 with 50kg/110lbs, 3x2 with 55kg/121lbs, 2x1 with 60kg/132lbs, 1x1 with 62.5kg/138lbs, 2x7 with 40kg/88lbs and 1x5 with 45kg/99lbs

Rows: 5x10 with 60kg/132lbs
DB Shoulder press: 5x10 with 12kg/22lbs
5x10-12 Lat pull down
4x10 Low Cable Row
2x3 scoop throws with 12kg/ 26lbs
2x6lying ball throws with 9kg/20 lbs
2x3 Plyo push ups onto 20" Boxes
And finally 3 sets of Biceps and Triceps work

NOTES

  • So as expected I am stalling on Inc press which is not really surprising. I use the pre-set incline station which may be a tad too much of an incline( not an excuse) so I think I need to work on technique and form. So like I suggested on @anna_5588 's log I will do 2x5 every day apart incline press days at roughly 75-85%. The sets will be done very much like cluster sets of singles with a reset every rep.
  • Except for that everything is feeling decent. I’ve had two days in a row grappling where I’m seeing a lot of strength improvements. I don’t think I have gotten much stronger gym wise in the last 6ish weeks but constantly holding a barbell for sets of 10 reps is really carrying over to being able to hold down people/ having a good grip.
5 Likes
322

I’m almost afraid to ask . . . :grin:

2 Likes
323

Lower body day
SSB Squats: 4x10 and 1x12 with 90kg/ 198lbs , 1x1 with 105kg/231lbs +1x1 with 115kg/253lbs

Sumo Deads: 4x10 +1x13 with 100kg/220lbs and 1x1 with 120kg/264lbs and 1x1 with 130kg/287lbs (Moved very slow)

SSB Alternating Lunges: 4x5 each leg with 55kg/121lbs
RDL: 3x5 with 85kg/187lbs
Hip thrusts: 4x5 with 100kg/220lbs
6x sprints on the trueform runner

Inc bench: 2 sets of 5 reps done as cluster sets with full reset with 50kg/110lbs

NOTES
So today went well considering I had a time constraint (repairs at home) so had to make sure to be home on time from the gym. I’m starting to feel like Sumo and SSB cause me less issues and may look to up the weight more for next week.
I am at a tough place nutrition wise on this gaining phase because to meet my macros I either have to:

  1. eat junk (pancakes, Pizza etc) to hit then numbers which is not the best and also makes me feel lethargic.
  2. Eat healthy and “Clean” but constantly feel bloated, full and makes lower body days risky because i might just shit myself at the bottom.
4 Likes