Henriques w1d1
Squat
Bar x some
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 2
160kg x 2
167.5kg x 2
180kg x 2
Add belt
195kg x 2 - easy stuff
Chins
5 x 4
Cgbp - paused
Bar x some
40kg x 5
60kg x 5
80kg x 4 x 7
Curls, laterals, pushdowns
Kept all these higher reps because I feel like something in my right forearm is a little tweaked right now.
Henriques w1d2
Really not 100% today.
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 3
85kg x 2
95kg x 2
102.5kg x 2
110kg x 2
Front squat
60kg x 5
80kg x 5
100kg x 5
120kg x 3
Add belt
130kg x 4
Struggled a lot more than I should’ve with these.
RDLs
120kg x 10
140kg x 10
160kg x 10
Played rounders
OHP
40kg x 8
50kg x 5
60kg x 5
70kg x 1, 4 push presses
Push press
80kg x 5
80kg x 5 - this set I tried to work with the elbows up and a more stable rack position. Feels different and will take some getting used to but much better leg drive and feels much more stable between reps (no bar slipping down over my clavicles when I catch it).
Barbell curls
40kg x 5 x 8
Rope curls and facepulls
Some
Laterals
Some
Henriques w1d3
Squat
Bar x some
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 2
160kg x 2
167.5kg x 2
180kg x 2
195kg x 2 - beltless PR
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 3
85kg x 2
95kg x 2
102.5kg x 2
110kg x 2
Deads
70kg x 3
100kg x 2
120kg x 2
150kg x 2
170kg x 1
200kg x 1
Add belt
220kg x 2 - failed the third. This is a best since the long break I had over Easter, but not where I want my deads to be. Will be hitting RDLs hard on a separate day, back work too.
OHP
50kg x 3 x 10
DB curls
16s x 3 x 10
Ss/Laterals
16s x 3 x 10
Henriques w2d1
Squat
Bar x some
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 2
160kg x 2
167.5kg x 4
182.5kg x 3
Add belt
200kg x 2
Push press
60kg x 5
70kg x 5
80kg x 5
90kg x 2
80kg x 5
80kg x 5
Snatch grip RDL to shrug
100kg x 12
120kg x 10
140kg x 10
160kg x 8
Conventional RDL to shrug
180kg x 8
Add belt
200kg x 8
Chins
5,5,5
Bb curls
40kg x 5 x 10
Floor French press
40kg x 5 x 10
Chins
4,4
Good session. Should probably have done some flat pressing but my overhead is bad enough that training it with decent frequency can’t be a bad thing. Happy with the RDLs, keen to start moving some bigger weights on the arms.
Henriques w1d2
Bench - paused
Bar x some
40kg x 5
60kg x 4
75kg x 3
85kg x 2
95kg x 4
105kg x 3
112.5kg x 2
Front squat
60kg x 5
80kg x 3
100kg x 3
120kg x 3
Add belt
140kg x 3 - PR matched
150kg x 2 - 1 rep PR - didn’t mean to go this heavy, but they felt good. Second rep was clean but slow, maybe would’ve had a triple in me if I’d been willing to let my elbows drop a bit and go full Ian Wilson.
Btn jerk
60kg x 3
80kg x 3
100kg x 3
100kg x 3
100kg x 3 - 2 set PR
Game of rounders
Chins
4,4,4,4,4,4,4,4
Close grip incline
Bar x some
40kg x 10
60kg x 10
60kg x 10
60kg x 8 - all of a sudden my lockout disappeared
Hammer curls
16s x 4 x 10
Ss/Scarecrows
Purple x 4 x 15
GHR
3 X 8
Good session
Henriques w1d2
Bench - paused
Bar x some
40kg x 5
60kg x 4
75kg x 3
85kg x 2
95kg x 4
105kg x 3
112.5kg x 2
Front squat
60kg x 5
80kg x 3
100kg x 3
120kg x 3
Add belt
140kg x 3 - PR matched
150kg x 2 - 1 rep PR - didn’t mean to go this heavy, but they felt good. Second rep was clean but slow, maybe would’ve had a triple in me if I’d been willing to let my elbows drop a bit and go full Ian Wilson.
Btn jerk
60kg x 3
80kg x 3
100kg x 3
100kg x 3
100kg x 3 - 2 set PR
Game of rounders
Chins
4,4,4,4,4,4,4,4
Close grip incline
Bar x some
40kg x 10
60kg x 10
60kg x 10
60kg x 8 - all of a sudden my lockout disappeared
Hammer curls
16s x 4 x 10
Ss/Scarecrows
Purple x 4 x 15
GHR
3 X 8
Henriques w1d3
Squat
Bar x some
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 2
160kg x 2
167.5kg x 4
182.5kg x 3
200kg x 2 - beltless PR. Happy with how this moved. Bar placement felt solid today.
Bench - paused
Bar x some
40kg x 5
60kg x 4
80kg x 2
95kg x 4
105kg x 3
112.5kg x 2 - slow but controlled. Didn’t feel as strong as squats and deads felt.
Deadlift
60kg x 3
100kg x 2
140kg x 2
160kg x 1
180kg x 1
200kg x 1
Add belt
220kg x 1
235kg x 1 - 2.5kg PR, very fast, I had 245kg in me today. I’m going to hit another heavy single in a few weeks, and focus on moving heavy weight for lots of reps with other hinge variations over the next couple of weeks.
Db incline
17.5s x 15
27.5s x 10
35s x 10
Db curls
17.5s x 3 x 10
Ss/Facepulls
Some x 3 x 20
[quote]MaazerSmiit wrote:
That feel when the 85kg oly guy lifts the same as my fat 105kg ass though…[/quote]
I like training with oly lifters too lol
Congratulations for PRs, seems like Henriques works miracles
Henriques w3d1
Squat
Bar x some
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 2
160kg x 2
170kg x 2
180kg x 2
Add belt
192.5kg x 2
205kg x 2
Push press
30kg x 2
50kg x 2
60kg x 2
70kg x 2
80kg x 2
90kg x 2
Floor press
70kg x 3
80kg x 3
90kg x 3
90kg x 3
90kg x 3
Ss/Chins
3,3,3,3,5
Hammer curls
18s x 5 x 10
Ss/Klokov press
Bar x 10
30kg x 10
40kg x 3 x 6
This is it A 6-Week Squat, Bench, or Deadlift Program
Nothing complicated, I last used it for squats and deads when my numbers were closer to 120kg and 140kg.
All I’m doing differently this time is training full body as opposed to upper/lower split, and using the percentages for squats and bench twice weekly (one squat day, one bench day, one both).
Once the oly lifters get over my use of low bar and a belt they’re not so bad…
Henriques w3d2
Bench - paused
Bar x some
40kg x 5
60kg x 4
75kg x 3
85kg x 2
95kg x 2
102.5kg x 2
110kg x 2
115kg x 2
Front squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2 - beltless PR
Add belt
150kg x 2
150kg x 2 - 1 set PR. Nearly got the 3rd.
Rdls
Hook grip - these became as much about thumb pain tolerance as anything else. I didn’t want to take these too heavy anyway.
120kg x 8
150kg x 8
170kg x 10
Glute bridges
150kg x 5
170kg x 5
170kg x 5
Incline
Bar x some
40kg x 12
60kg x 10
70kg x 10
70kg x 10
60kg x 15
Incline JM press
40kg x 3 x 10
Chins
6 x 4
Db seated ohp
20s x 5 x 15
Hammer curls
18 x 5 x 10
Hammer strength mts row
3 x 10
Biceps curl machine
Lolololol
Flye machine
Roflmfao
Henriques w4d1
Squat
Bar x some
70kg x 5
100kg x 3
120kg x 2
150kg x 1
170kg x 5
182.5kg x 4
Add belt
200kg x 3
205kg x 2
Walk outs
220kg
240kg
260kg
Bench - paused
Bar x some
40kg x 5
60kg x 4
80kg x 3
95kg x 2
102.5kg x 2
110kg x 2
115kg x 2
Cgbp - paused
100kg x 3
100kg x 3
100kg x 3
Ghr
3 x 10
10kg x 2 x 10
Chins
Green band assisted x 2 x 10
Pullups
Green band assisted x 2 x 10
Preacher curl
2 x 10
Henriques w4d2
Bench - paused
Bar x some
40kg x 5
60kg x 4
80kg x 3
95kg x 5
105kg x 4
112.5kg x 3
Front squat
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3 - beltless PR
Add belt
150kg x 2 - one and two felt great, I sat down on the third and completely forgot how to stand up so dumped it forward straight away out of the hole. Nearly passed out after that. I really struggle to breathe on these.
Block pulls - bar height just below the knee - on the tibial tuberosity, because it was making my old Osgood Schlatters stuff hurt.
160kg x 1
180kg x 1
200kg x 1
220kg x 1
Add straps
240kg x 5 - 4 rep PR and big confidence builder for this from the floor.
Cable rows
Stack x 4 x 10-20
Ss/Back extensions
4 x 10-20
I forgot to do curls and delts 
Good squats and pulls though. I want to bring up my front squat to help both my squat and deadlift off the floor, especially since I apparently have no issues around the knee.
Quick session today because I can’t train tomorrow.
Paused front squats and high bar up to easy doubles.
CGBP ramped 10s up to 90kg x for 8
Laterals and facepulls.
Henriques w4d3
Skipped squats because my shoulder is acting up a little and low bar runs the risk of aggravating it before benching. I’ve got practical exams all week next week, will hit heavy doubles on squat and bench this Friday and Sunday before having my schedule filled up a bit. The following week I’ve got the option of hitting heavy singles and/or going for max reps at 200kg/100kg. I’d rather bench 100kg for 10+ reps than just hit a small PR over my 120kg double, but a 5 plate squat would go down well.
Bench - paused
Bar x some
40kg x 5
60kg x 4
80kg x 3
95kg x 5
102.5kg x 4
112.5kg x 3
117.5kg x 2
Deads - for speed
60kg x 1
100kg x 1
120kg x 1
140kg x 1
140kg x 1
160kg x 1
Add belt
190kg x 2
190kg x 2
190kg x 2
190kg x 2
Curls
Went heavier than usual. It’s funny how I can literally lift 50% more weight if I let my form slip a little.
Upper body stretching
Henriques w5d1
Squat
Bar x some
70kg x 3
100kg x 3
120kg x 2
150kg x 2
170kg x 2
182.5kg x 2
Add belt
195kg x 2
210kg x 2 - PR matched but pretty hard.
Squats felt weak but form was on point - held all the right positions under 210kg. I’ve not been sleeping well and have exams all next week, planning on a moderate bench session on Sunday before 3 to 4 days of total rest while I do my ISCEs.
Chins
Several (like 6 to 8) sets of 3
A lot of stretching, fair amount of hip and shoulder work and SMR on my traps. Releasing my traps made my should feel much better almost instantly - will get a friend to do a full on massage sometime enxt week.
Yesterday
Bench - paused
Bar x some
40kg x 5
60kg x 4
80kg x 3
95kg x 2
102.5kg x 2
110kg x 2
117.5kg x 2
122.5kg x 1 - PR - 1.25kg added in a year, strong progress…
All I had time for.
Deads
70kg x 2
100kg x 2
120kg x 1
150kg x 1
170kg x 1
Add belt
200kg x 1
220kg x 1
240kg x 1 - 5kg PR
250kg x Fail at mid shin
220kg x 3
Front squat
Paused
70kg x 3
100kg x 2
120kg x 1
140kg x 1
Stop pausing
150kg x 1 - damn near fainted just after unracking, decided fainting in the bottom was a better idea (less far to fall)
160kg x F - went down, had to drop it because I pretty much lost conciousness/concentration in the hole
160kg x 1 - 10kg PR
Facepulls
8 x 10 - moving up the stack to the whole stack
“42” x 42
Cable curls - multiple grips
3-4 x 8-10
I squatted 220kg today for a 7.5kg PR and one of the best looking, fastest moving heavy squats of my life. Would’ve been nice if the camera hadn’t decided to cut out. Really wasn’t expecting it to go so well, I’ve been ill the past few days, still feel rough now, and by all accounts my training and work stress has left me feeling pretty worn out in general. Nice milestone to hit, the way it felt I thought 227.5kg (500lbs) might’ve been on the cards, but I came in wanting 4 red plates, got it, and didn’t see a reason to dampen the day with a miss or an injury.
Followed it with anther couple of attempts at 250 dead, but it wasn’t breaking the floor today.
Overhead press up to 70kg for a really easy single, then I completely misgrooved 80kg and missed it.
Few sets of chins.
Mobility work.
Will do some reps on bench on Wednesday, plus general full body work.
Bench - paused
Bar x some
40kg x 5
60kg x 4
80kg x 2
100kg x 1
110kg x 1
120kg x 2 - PR matched, butt came up a bit on number two, but this was the best 120 has ever moved
100kg x 8 - 1 rep PR
100kg x 8 - 1 set PR
Feel like I could’ve hit 10 reps at 100 both sets, but it was a slippery bar with no chalk and my hands were sliding out.
Chins
5 x 4
Hammer curls
15s x 12,15,20
Back home, pretty much can’t back squat or bench because my equipment will no longer take the weights I can move, limited on deads too because I only have 210kg of plates or something.
Essentially gonna take advantage of the big change in pace that this will force, and start front squatting and putting weight overhead frequently. I’m not planning on competing in powerlifting anytime soon, and if I get stronger on a couple of less familiar lifts I’m still getting stronger. I’m also going to drop some weight so that I’m consistently under 100kg, and by not squatting or benching while I do that I won’t get discouraged by any drop off in strength in those lifts.
So today
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
Front squat
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 2 - 1 rep beltless PR
Ring chins
3 x 3
Ss/Pushups
3 x 20
Ss/KB swings
40kg x 3 x 10
Will be working with 3s and 5s on the squats and presses, push the weight and add sets if I can’t put more plates on. The little circuit at the end covers most other things I want to work on, will probably add some band pullaparts. Reps will be pushed on all of these - I want to hit multiple sets of 50 easily on pushups, and a set of 50 on swings with the 40. Chins will do what chins do.