HustlingHat93's Road to 123lb and Weak to Strong

Training Logs
1145

God is a beast Week 4 Day 2 (Conditioning)

Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10

Circuit done for time consisting of:

  • 45kg/99lbs x2 Hex bar jumps
  • 40kg/88lbs x2 Power cleans
  • 45kg/99lbs x4 Hex bar jumps
  • 40kg/88lbs x4 Power cleans
  • 45kg/99lbs x6 Hex bar jumps
  • 40kg/88lbs x6 Power cleans
  • 45kg/99lbs x8 Hex bar jumps
  • 40kg/88lbs x8 Power cleans
  • 45kg/99lbs x10 Hex bar jumps
  • 40kg/88lbs x10 Power cleans

DONE IN: 5.53 (worse than last weeks 5.39)

Power cleans: 2x3 with 50kg/110lbs and 2x2 with 55kg/121lbs

Watt bike Tabata: 8 rounds of 20/10

Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

Recovery

15 minutes Sauna
5 minutes Cold plunge

NOTES

So today sucked ass.

Got through it but everything felt laboured but the goal wasn’t to put up any performance records but just to show up and put the work in.

5 Likes
1146

God is a beast Week 4 Day 3 (Deadlifts)

Deadlifts: 10x5 with 112.5kg/248lbs
Decline DB press: 25kg/55lbs x15,13,11,11

KB Seal rows: 22kg/48lbs x10,10,10
Lat pulldown: 2x10

Leg press: 2x15
Death marches: 2x10 (10 each side) with 20kg/44kg kettlebells

Daily work
Shrugs: 2x15 with 110kg/243lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15

Conditioning

3 straight rounds of:
20 seconds Pogo jumps
12 single leg lateral jumps
Overhead backward throws x5
Chest pass throws x5
Power cleans: 40kg/88lbs x3

NOTES
In hindsight I believe I may have fucked up the deadlifts and done 102.5kg/226lbs instead of 112.5kg/248lbs so tomorrow (this was yesterdays session) will have deadlifts for conditioning. Perhaps a Malcolm-X type of 50 rep deadlift with the right weight.

5 Likes
1147

God is a beast Week 4 Day 4 (OHP)

Press: 25kg/55lbs x5, 27.5kg/61lbs x5, 32.5kg/72lbs x5, 27.5kg/61lbs x5, 30kg/66lbs x5 and 32.5kg/72lbs x5

Walking lunges: 2x30 (15 each leg) with 45kg/99lbs
Hip thrust machine: 2x10 with 180kg/397lbs

Lat pull down: 2x15
Low cable row: 2x10

DB incline press: 2x13 and 1x10 with 17.5kg/39lbs
Iso lateral horizontal bench press machine: 1x8 +1x6

Conditioning + Daily Work done immediately

Squat tower circuit

  • 50kg/110lbs x5 Front Squat
  • 60kg/132lbs x5 Front Squat
  • 70kg/154lbs x2 Front Squat
  • 80kg/176lbs x1 Front Squat
  • 90kg/198lbs x1 Front Squat
  • 90kg/198lbs x1 Back Squat
  • 80kg/176lbs x1 Back Squat
  • 70kg/154lbs x2 Back Squat
  • 60kg/132lbs x5 Back Squat
  • 50kg/110lbs x5 Back squat
  • 50kg/110lbs x5 Zercher Squat
  • 60kg/132lbs x5 Zercher Squat
  • 70kg/154lbs x2 Zercher Squat
  • 80kg/176lbs x1 Zercher Squat
  • 90kg/198lbs x1 Zercher Squat

Done in 09.21

Cleans into front squats circuit with 45kg/99lbs
1-1
2-2
3-3
Done three times over.

Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

5 Likes
1148

God is a beast Week 4 Day 5 (Conditioning + Daily work)

Deadlifts: 112.5kg/248lbs x20,17,13

4609m (best is 5432m) in 10 minutes on the Watt Bike

Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

4 Likes
1149

God is a beast Week 4 Day 6 (Squats)

Squats: 10x5 with 102.5kg/226lbs

SSB split squats: 40kg/88lbs x10
Single leg leg press: 2x10
Leg press: 2x10

Single arm DB press: 2x15 with 22kg/48lbs
Incline bench press: 40kg/88lbs x12 and 45kg/99lbs x8

Lat pulldown: 5x10

Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

5 Likes
1150

God is a beast Week 4 Day 7

AM CONDITIONING

1 hour weighted vest walk with 25kg/55lbs

PM CONDITIONING + DAILY WORK

Cleans: 40kg/88lbs x3, 50kg/110lbs x3, 55kg/121lbs x2, 2x57.5kg/127lbs x1, 55kg/121lbs x2, 50kg/110lbs x3. 40kg/88lbs x3,

Hang cleans: 40kg/88lbs x8
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

Recovery

15 minutes Sauna
5 minutes Cold plunge

6 Likes
1151

God is a beast Week 5 Day 1 (bench)

Bench press: 10x5 with 55kg/121lbs

Pendlay rows: 4x5 with 75kg/165lbs
Bent over row: 75kg/165lbs x5, 2x7 with 70kg/154lbs and 65kg/143lbs x11

Goodmornings: 52.5kg/116lbs x15 and 57.5kg/127lbs x15
Single leg hip thrust machine: 2x10 with 60kg/132lbs

Seated DB press: 15kg/33lbs x13, 17.5kg/39lbs x8,6 and 20kg/44lbs x5,4
Iso lateral horizontal bench press machine: 2x7

Daily work + conditioning

18 minute run on the treadmill

Shrugs: 2x15 with 110kg/243lbs
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15

5 Likes
1152

God is a beast Week 5 Day 2 (Conditioning)

Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10

Circuit done for time consisting of:

  • 45kg/99lbs x2 Hex bar jumps
  • 40kg/88lbs x2 Power cleans
  • 45kg/99lbs x4 Hex bar jumps
  • 40kg/88lbs x4 Power cleans
  • 45kg/99lbs x6 Hex bar jumps
  • 40kg/88lbs x6 Power cleans
  • 45kg/99lbs x8 Hex bar jumps
  • 40kg/88lbs x8 Power cleans
  • 45kg/99lbs x10 Hex bar jumps
  • 40kg/88lbs x10 Power cleans

DONE IN: 5.18

Power cleans: 2x3 with 50kg/110lbs, 2x2 with 55kg/121lbs and 1x1 with 57.5kg/127lbs

Watt bike Tabata: 8 rounds of 20/10

Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

Recovery

15 minutes Sauna
5 minutes Cold plunge

5 Likes
1153

God is a beast Week 5 Day 3 (Deadlifts)

Deadlifts:112.5kg/248kbs x5, 130kg/287lbs x5, 145kg/320lbs x5 , 130kg/287lbs x5, 145kg/320lbs x5 and 162.5kg/358lbs x3

Decline DB press: 22.5kg/50lbs x20,15,15

KB Seal rows: 2x10 with 22.5kg/50lbs
Lat pulldown: 1x10
Low cable row: 1x20

RDL: 110kg/243lbs x10,8
Single leg leg press: 2x10 each leg
Death marches: 1x24 (12 each side) with 20kg/44kg kettlebells

Daily work
Shrugs: 2x15 with 110kg/243lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15

NOTES

So this week is the ’ hardest’ session in the cycle for lower body lifts. Today’s top set was meant to be TM for 1-3 reps and I managed 3 which is good. Looking at the video it moved better than it felt which is a nice surprise.

Hopefully squats this week follow suit.

8 Likes
1154

Damn…. This is a lot of work

1 Like
1155

This is insane

1 Like
1156

Looks like you’re bossing it. Keep up the good work dude.

2 Likes
1157

God is a beast Week 5 Day 4 (OHP)

Press: 10x5 with 27.5kg/61lbs

Walking lunges: 1x30 (15 each leg) with 45kg/99lbs and 1x30 with 47.5kg/ 105lbs
Hip thrust machine: 2x10 with 180kg/397lbs

Lat pull down: 2x15
Low cable row: 2x10

DB incline press: 2x14 and 1x18 with 17.5kg/39lbs
Iso lateral horizontal bench press machine: 1x8 +1x6

Conditioning + Daily Work done immediately

Squat tower circuit

  • 50kg/110lbs x5 Front Squat
  • 60kg/132lbs x5 Front Squat
  • 70kg/154lbs x2 Front Squat
  • 80kg/176lbs x1 Front Squat
  • 90kg/198lbs x1 Front Squat
  • 90kg/198lbs x1 Back Squat
  • 80kg/176lbs x1 Back Squat
  • 70kg/154lbs x2 Back Squat
  • 60kg/132lbs x5 Back Squat
  • 50kg/110lbs x5 Back squat
  • 50kg/110lbs x5 Zercher Squat
  • 60kg/132lbs x5 Zercher Squat
  • 70kg/154lbs x2 Zercher Squat
  • 80kg/176lbs x1 Zercher Squat
  • 90kg/198lbs x1 Zercher Squat

Done in 08.17

Cleans into front squats circuit with 45kg/99lbs
1-1
2-2
3-3
Done three times over.

Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

6 Likes
1158

God is a beast Week 5 Day 5 (Conditioning)

Cleans: 2x3 with 40kg/88lbs, 2x3 with 45kg/99lbs, 2x2 with 50kg/110lbs, 2x1 with 55kg/121lbs

3 straight rounds of:
20 seconds Pogo jumps
12 single leg lateral jumps
Overhead backward throws x5
Chest pass throws x5
Power cleans: 40kg/88lbs x3

NOTES
So today was short for time so didn’t manage the daily work or much work at all. Did the above and called it a day before starting work

5 Likes
1159

God is a beast Week 5 Day 6 (Conditioning)

Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
Bench press: 2x20 with 40kg/88lbs
Tabata on the rower: 8 rounds of 20/10
4865m in 10 minutes on the Watt Bike

Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

4 Likes
1160

God is a beast Week 5 Day 7 (Squats)

Squats: 102.5kg/226lbs, 115kg/253lbs x5, 130kg/287lbs x5, 115kg/253lbs x5, 130kg/287lbs x5 and 145kg/320lbs x3

Single leg leg press: 2x10
Leg press: 2x15

Incline bench press: 40kg/88lbs x12, 45kg/99lbs x8, 50kg/110lbs x5, 55kg/121lbs x3 and 60kg/132lbs x2
Flat DB press: 30kg/66lbs x7 and 20kg/44lbs x13

Lat pulldown: 3x10
Low cable row: 2x10

Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15

Conditioning

10 minute treadmill run
KB Swings: 2x50 with 20kg/44lbs

4 Likes
1161

God is a beast Week 6 Day 1 (bench)

Bench press: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5 and 72.5kg/160lbs x3

Pendlay rows: 5x5 with 75kg/165lbs
Bent over row: 75kg/165lbs x5 and 70kg/154lbs x8,8,9

Goodmornings: 2x15 with 60kg/132lbs
Hip thrust machine: 2x10 with 180kg/397lbs

Seated DB press: 15kg/33lbs x14, 17.5kg/39lbs x8,6 and 20kg/44lbs x4,4
Iso lateral horizontal bench press machine: 1x8 +1x6

Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15

5 Likes
1162

God is a beast Week 6 Day 2 (Easy Conditioning)

1 Hour 25kg/55lbs weighted vest walk

4 Likes
1163

God is a beast Week 6 Day 3 (Deadlifts)

Deadlifts:10x5 with 122.5kg/ 270lbs

Decline DB press: 27.5kg/61lbs x12,8 and 25kg/55lbs x12,10,8

KB Seal rows: 4x10 with 22.5kg/50lbs
Lat pulldown: 1x10

Death marches: 2x40 (20 each side) with 20kg/44kg kettlebells
Leg press: 1x10

Daily work
Shrugs: 2x15 with 120kg/264lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15

5 Likes
1164

God is a beast Week 6 Day 3 (conditioning)

25 minute run

5 Likes