HIHF 36
Bench press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
140 x 3
Squat
60 x 8
100 x 5
140 x 3
170 x 2
190 x 1
1 Like
Those WO looks nice and quick
How long time do you spend in the gym?
Yea if I don’t do any accessories then the actual lifting takes just over an hour. I’m pretty liberal with my rest between sets though and could do it in under an hour if I needed to. Including my mobility warmup and accessories I’m usually in there 90 minutes
1 Like
HIHF 37
Bench Press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
140 x 3
Front Squat
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
130 x 2 x 2
Front squats are a bit rusty!
Hammer curls
20 x 10 x 3
Reverse hypers
BW x 20 x 2
2 Likes
HIHF 38
Sumo Deadlift
70 x 8
120 x 5
170 x 3
200 x 2
220 x 1
240 x 1
260 x 1 x 3
Conventional Deadlift
170 x 5 x 2
Reverse Hyper
BW x 20 x 3
Wide Grip Pullup
BW x 8 x 3
HIHF 39
Bench Press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
Benchpress Unrack + Partials
175 x 10 x 2
Squat
60 x 8
100 x 5
140 x 3
170 x 2
190 x 1
200 x 1
210 x 1
170 x 3
2 Likes
HIHF 40
Medium grip bench press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
140 x 3 x 2
Squat
60 x 8
100 x 5
140 x 3
170 x 2
190 x 1
200 x 1
210 x 1
Pause squat
170 x 3 x 2
1 Like
HIHF 41
Close-grip bench
20 x 8
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1
140 x 1
150 x 1
130 x 3 x 2
Front Squat
20 x 8
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
160 x 1 PB
140 x 3
Rope cable hammer curls
50 x 12 x 3
Reverse Hyper
BW x 20 x 2
1 Like
HIHF 42
Bench Press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
160 x 1
Partials
170 x 10
Squat
60 x 8
100 x 8
140 x 4
170 x 2
190 x 1
210 x 1
220 x 1
Smooth 220 with slot of accumulated fatigue has me hopeful that this training block has actually improved my garbage squat.
https://www.instagram.com/p/Bk5l01Qh7xs/?utm_source=ig_share_sheet&igshid=1mpkm2fha5dlg
1 Like
Excellent squat Pinky.
Smooth as butter.
1 Like
HIHF 43
Deadlift
70 x 8
120 x 5
170 x 3
200 x 2
220 x 1
240 x 1
260 x 3 Rep PR
Deficit Deadlifts
200 x 3 x 3
Reverse Hypers
Bw x 20 x 3
Decline Crunch
BW x 12 x 3
nice Pr Pinky 
HIHF 44
Not the best workout, but got in and got the basics done
Bench Press
140 x 1
150 x 1
155 x 1
140 x 3
Squat
190 x 1
200 x 1
170 x 2 long pause
1 Like
HIHF 45
Close Grip Bench
130 x 1
140 x 1
150 x 1
130 x 3
Squat
190 x 1
210 x 1
220 x 1
Reverse Grip Pulldown
86 x 8 x 3
Just had a look back to the first couple of workouts and the competition:
bench 150x1 - 160 now
squat 200x1 - 220 now
DL 220 - 240 but multiple singles. 280 now
matching the comp lifts in a fatigued state - well done mate
Thanks man. Heres hoping to some small comp PB’s off the back of it!
I think you’ve hit so many 1 reppers with high intensity, that once you’ve done a deload you’re in for a PR shower
1 Like
HIHF 46
Bench
140 x 1
150 x 1
160 x 1
140 x 3
Squat
190 x 1
210 x 1
190 x 3 rep PR
2 Likes
HIHF 47
Bench
140 x 1
150 x 1
140 x 3
Squat
190 x 1
210 x 1
Front Squat Holds - rack position
170 x 30seconds x 2
Bad day 3 weeks out
HIHF 49
Deadlift
70 x 10
120 x 5
170 x 3
200 x 2
220 x 1
240 x 1
260 x 1
280 x 1
Aaaaand I’ve pulled my lower back and everything has literally just seized up. Hopefully it’s a 2-3 day setback not a 2-3 week setback (or 2-3 month set back like last time).
Stupid extra stiff bar.