Today’s LIft:
Hang Clean: 135x3, 185x3, 225x3, 245x2
Deadlift: 335x3, 385x2, 425x3, 475x1, 525x1 10 lb PR! – pretty good speed, but almost dropped it
Rack Pulls: 335x2, 425x3, 425x3, 425x3, 425x3
Close Grip Bench: 135x10, 225x5, 225x16
1A: Hang Snatch: 135x2, 135x2, 135x2, 135x2, 135x2
1B: Close Grip Bench (first rep paused): 225x3, 225x3, 225x3, 225x3, 225x3
-Good lift today. Happy with the deadlift PR but need to focus on squeezing the bar harder
Peace
Today’s Lift:
Pullups: 3 sets of 12
DB Incline Reverse Flies: 20’s x 15 , 15, 15
Power Clean: 135x5, 185x3, 225x2
Deadlift: 335x3, 385x3, 425x2, 475x1 slooooow — decided to stop here cause I was not feeling it
Squat: 225x10, 225x10, 225x10
Pullups: 5 set of 12
1A: DB Incline Curls: 30’s x 10, 30’s x 9, 30’s x 8
1B: Face Pulls: 15, 15, 15
1C: Side Raise, Front Raise, Bent Over Raise: 20’s x 5-5-5, 20’s x 5-5-5, 20’s x 5-5-5
Dude you’ve been quietly BEASTING it up in here, great log. Also looking thick, solid, tight etc.
Jab 1 - Thanks brotha! Good to have you following along. Once I hit a 405 bench and a 600 deadlift, then I’ll consider myself a beast, but thanks for the kind words. Hope your training is going well.
Today’s Lift:
Military Press: 45x20, 135x3, 155x3, 170x3, 160x3, 165x3, 170x3, 160x3, 165x3, 170x3, 160x3
Face Pulls: 5 sets of 10
Close Grip Floor Press: 160x3, 225x3, 240x3, 230x3, 235x3, 240x3, 230x3, 235x3, 240x3
DB Incline Lateral Raises: 20’s x 10, 20’s x 10, 20’s x 10, 20’s x 10, 20’s x 10
Bench Press: 225x3, 255x2, 275x3, 265x3, 270x3, 275x3, 265x3, 270x3, 275x3
DB Cleans: 4 sets of 10
Peace
Today’s Lift:
Military Press: 45x20, 135x3, 155x3, 170x3, 160x3, 165x3, 170x3, 160x3, 165x3, 170x3, 160x3
-These were all really fast
Face Pulls: 5 sets of 10
Close Grip Floor Press: 225x3, 240x3, 230x3, 235x3, 240x3, 230x3, 235x3, 240x3, 235x3
Face Pulls: 5 sets of 10
Bench: 225x2, 255x2, 275x3, 265x3, 270x3, 275x3, 265x3, 270x3, 275x3, 225x17
-These went pretty good- rep speed was fast throughout. I switched these to close grip to take some of the pressure off my pec
Peace
It was nice out today, so I played soccer for a few hours… Got me a little tired so I decided to do a “beach day” today since I got spring break in a few weeks
Today’s Lift:
Seated DB Power Cleans: 30x10, 30x10, 30x10
Incline DB Curls: 30x10, 30x10, 30x10
1A: Pullups: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
1B: Bent Over Raises: 30x10, 30x10, 30x10, 30x10, 30x10, 30x10, 30x10, 30x10, 30x10, 30x10
2A: Alternating DB Curls: 40’s x 10, 40’s x 10, 40’s x 10
2B: DB Side Raises-DB front Raises-Bent Over Raises: 40’s x 5-5-5, 40’s x 5-5-5, 40’s x 5-5-5
Today’s Lift:
Deadlift: 135x3, 245x3, 335x2, 385x2, 425x2, 475x2, 425x3, 425x3, 425x3
Sumo Deadlift: 335x3, 335x3, 335x3
Squat: 135x3, 245x12
Bench: a few light sets
Then played basketball for about an hour and a half. Today’s Lift was pretty tough. I taped my last set of 425 deadlift and it was not pretty. My form definitely needs some work so I will work a bunch of lighter sets into upcoming workouts. Squats were tough, even though I only did one set. I wanted to save my legs a little bit for basketball.
Feeling pretty worn out right now. Gonna head to bed pretty soon and try to get some good sleep in
Peace
Today’s Lift:
Circuit 1: about 30-40 second b/w exercises
1A: Squat: 315x3, 315x3, 315x3
1B: Speed Squat: 225x3, 225x3, 225x3
1C: Jump Squat: 135x3, 135x3, 135x3
1D: Weighted Vertical Jump: 55x3, 55x3, 55x3
Circuit 2: about 10 seconds b/w exercises
2A: Hang Snatch: 135x3, 135x3, 135x3
2B: High Pull: 225x3, 225x3, 225x3
2C: Shrug w/ 2 sec hold at top: 315x5, 315x5, 315x3
2D: Power Shrug: 365x10, 365x10, 365x10
-At this point, I felt tired as fuck from yesterday’s tough workout and basketball, then today’s circuits which really got the heart rate up… So I decided to do a little benching for the hell of it
Bench: 135x5, 225x3, 275x2
315x1 – speed rep, decided to try for a new max
340 – 5 lb PR, not that difficult
345 – 10 lb PR, slightly more difficult, but not too bad
350 – 15 lb PR !! this was difficult, but you have to expect that when lifting 15 more pounds than you’ve ever done
-Shot hoops for a little bit afterwards
Overall a really good day. 315 squats felt like a truck for some reason, but on the lighter sets and jumps I was feeling pretty explosive. The second circuit was very tiring, but overall a really good trap circuit… Wasn’t planning on going above 315 on bench, but it felt way too easy to stop.
So far I am happy with the upper body pressing program I’ve been doing for the past couple of weeks. It has allowed to get in good quality work with moderately heavy weight, and it allowed to me heal my tweaked pec. I knew I was in for a bench PR after I hit a 10 lb military press PR. Next week will be a very high volume, then its back to lower volume with a 5 lb bump in weight for all my pressing exercises.
Peace
[quote]socrplyr09 wrote:
Jab 1 - Thanks brotha! Good to have you following along. Once I hit a 405 bench and a 600 deadlift, then I’ll consider myself a beast, but thanks for the kind words. Hope your training is going well.
[/quote]
Cheers dude. You don’t seem to be too far off those numbers at the moment…! What is the programme you’re doing? Or is it your own thing? Looks to have some HPMass style elements plus a whole load of conditioning too.
Jab1- Yea man I’m hoping to hit those numbers within the year and then keep on rolling with it. Programming wise, I’ve stuck with HPmass pretty strictly for upper body for the last 6 weeks or so. I’m progressing nicely with my lifts and I continue to get more explosive with all of the upper body lifts (military, floor, bench) that I am using. I think I will run at least a few more 3 week cycles with it for sure. For lower body,I’ve been basing it on feel lately. If I’ve had a pretty easy week, I will work up to heavy singles in squat or deadlift, then typically back it down for a few sets of 3. If I’m feeling sore I’ll typically stick to moderate weights and just try to be explosive as possible.
My main goals for lower body are to be explosive and fast. I won’t sacrifice these to get stronger, but in general as I get more explosive, I tend to get stronger as well. I think HPmass is a little bit too much volume for legs given the amount of extra stuff I do (basketball, soccer, football, etc.) so I stick to little bit lower volume. Thanks for the question bro.
Today’s Lift:
-Sorta screwy today. I had to lift in a crowded university gym, so I did as much as I possibly could, but not everything that I wanted to
Military: 135x3, 170x3, 160x3, 165x3, 170x3, 160x3, 165x3, 170x3, 160x3, 165x3, 170x3
Floor Press: 230x3…230x3, 240x3…240x3, 235x3…235x3
-… means I held the bar in position for 10 seconds or so. I had to have a partner deadlift the weight into position for me, so I wanted to do as few sets as possible
Bench: 225x2, 255x3, 275x3, 265x3, 270x3, 275x3, 260x3, 265x3
Pull Aparts: 8 sets of 12 done throughout workout
Curls: 40’s x 10, then 55x5-50x5-45x5-40x5-35x5-30x5-25x5-20x5
-got a nice little pump going with that last set
Peace
Still having to lift in a shitty, crowded university gym for a few more days…
Here’s what I did today:
-Pickup basketball for an hour 45 or so, then lifted for a little bit
Military Press: 135x3, 170x3, 160x3, 165x3, 170x3, 160x3, 165x3, 170x3, 160x3, 165x3, 170x3
Face Pulls: 3 sets of 10
-That was it for today
Peace
That makes sense, looks like you’re coming at this intelligently and making some pretty awesome progress!
Jab- Thanks bro. Just got to keep putting in the work and the results tend to follow.
Hah so I was trying to find my log today in the training log section and it wasn’t there for some reason- had to go to my hub to access it. Hopefully I wasn’t kicked out and it will be back in their after this post lol
Today’s Workout:
Ran pickup ball for an hour and 1/2 hour so… Quickness wasn’t there today and I was getting pretty fatigued by the end… After this I had another lift in the university gym. Decided to do a “beach day” cause I’m leaving for spring break tomorrow. I’ll definitely be active over spring break playing sports, doing pushups, running around on the beach, etc., but I doubt I will hit a gym at all. I’m really hoping that the gym I usually lift in is back open when I come back, or I’ll have to really change my training plan.
Here’s how the lift went:
-Seated DB Military Press: 50x10, 75x10, 75x8, 75x8
-Face Pulls: 4 sets of 15
-1A: Side Raises Front Raises: 30’s x 6 6, 30’s x 6 6, 30’s x 6 6
-1B: Seated DB Power Cleans: 30’s x 6, 30’s x 6, 30’s x 6
-DB Shrugs w/ 2 sec hold at top: 100x5, 95x5, 90x5, 85x5, 80x5, 75x5, 70x5 (done one after the other)
-Weighted Pullups: BW 45 x 8, BW 45 x 6, BW 45 x 6
Peace
Had a good spring break. Got a solid tan in and got a few pushup/pullup workouts in on the beach… Diet wasn’t great, but its vacation so whatever…
Back to the weights today for the first time in 11 days or so. I was expecting to see a decrease in strength, but I did a lot better than expected, given that I was still lifting in my shitty university gym with a crappy bench
Here’s how it went:
Military: 135x3, 175x3, 165x3, 170x3, 175x3, 165x3 – These were all decent speed
Face Pulls: 3 sets of 12
Bench: 225x3, 280x3, 270x3, 275x3, 280x3, 270x3 --Not as fast as I would have liked, but the bench was shitty
Close Grip Bench: 245x3, 235x3, 240x3, 245x3, 235x3 --fast and easy
1A: Pullups: 10, 22, 10, 8
1B: DB Alternating Curls: 30’s x 10, 30’s x 8, 30’s x 8
Also, my regular gym will is opening back up tomorrow, so I’m pretty pumped about that-- I should have no problem doing the HPMass workouts in it…
Peace
Good workout today… Did a lot of stuff and I’m feeling pretty damn tired right now… As I expected my arms/chest were sore from yesterday’s lift, but it got a little better as I got warmed up… I expect the soreness to decrease as I get back to lifting heavy weights again
Today’s Lift:
Warmup: Seated DB Power Cleans: 15’s x 10, 15’s x 10, 15’s x 10
Military: 155x3, 175x3, 165x3, 170x3, 175x3, 165x3
-all of these were cleaned from the ground for the first rep… first top set was slow, but speed got
better as I went along
Push Press: 225x3, 235x3, 225x3, 230x3, 235x3, 225x3
-these were all cleaned from the ground for the first rep… These were very hard and I think having to
clean each weight to start made it more difficult… might have to drop a few pounds if I stick with
these
Dip “Shrugs”: 4 sets of 15 done b/w military and push press
Bench Press: 135x3, 225x3, 280x3, 270x3, 275x3, 280x3, 225x5
-Speed was okay, but triceps were very fatigued at the end making lockout somewhat difficult… will need
to build up triceps endurance as I work through this cycle
Shrugs: 185x15, 185x15, 185x15, 185x15, 185x15, 185x15 – all done with 2 sec hold at top
Front Squats: 185x6, 185x6, 185x6
Peace
Strong push press! Also damn you for repping out my 1rms for HPMass lol.
Jab1- Thanks bro… Push Press felt a bit unstable, but I should be able to power through these weights in a few weeks when I get my groove back down… Took a look at the bench 1RM in your log… Looked very strong and smooth for a 1RM… you should be hitting that for 3 in no time… Only thing I would suggest is to work on your upper body tightness-- you appear to lose tightness about halfway up on your bench…
Today’s Lift:
Deadlift: 155x10, 245x5, 335x3, 385x2, 385x2, 425x3, 475x1, 335x3, 335x3
Low Box Squat: 135x3, 135x5, 225x3, 225x3, 315x1, 315x2
Bench: 135x5, 225x3, 275x2, 315x3 PR! Given that my setup was subpar, I’m happy with this… last rep was really, really slow though
1A: Pullups: 10, 10, 10, 10, 10
1B: Shrugs w/ 2 sec hold at top: 185x10, 185x10, 185x10, 185x10, 185x10, 185x10, 185x10
-Didn’t want to go too heavy on legs since I have a soccer practice later tonight, but got in and got some solid work in… Deadlifts felt strong up until 475, where my form faltered a little bit…
Peace
2 hour soccer practice last night. I played well, but conditioning was not where it should be…
Solid workout today… I didn’t really have a specific focus going into today, but I got some good lifts in and some really tough conditioning at the end…
Today’s Lift:
Pullups: 3 sets of 10
DB Power Cleans: 3 sets of 10 with 15’s
Back Squat → BTN Press: 135x5, 135x5, 135x3
Bench: 135x3, 225x5, 275x2, 320 → not fast enough so I stopped
Military: 135x3, 185x2, 205x1, 185x6 rep PR I think → would have had 7, but got a weird feeling in the back of my head
Conditioning:
1A: Back Squat → BTN Press: 135x10,9,8,7,6,5,4,3,2,1
1B: Chinups: 10,9,8,7,6,5,4,3,2,1
→ Started with the back squat to press, then immediately following that did an equivalent amount of chinups… tried to keep rest b/w sets very low… started out around 30 secs, then eventually to zero once the reps got lower
Peace
Played about 2 hours of soccer on sunday, then about an hour yesterday…
Today’s Lift:
Military Press: 155x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3
Push Press: 185x3, 225x3-- felt too heavy, 205x3, 210x2, 215x3, 205x3, 210x3, 215x3
DB Bent Over Raises: 30’s x 8 for 10 sets – done during military and push press
Bench Press: 225x3, 280x3, 270x3, 275x3, 280x3, 270x3, 275x3, 280x3
1A: Pullups: 10, 10, 10, 10, 10
1B: Shrug w/ 2 sec hold at top: 135x10, 135x10, 135x10, 135x10, 135x10
-Speed was not great on any of the 3 main lifts, but I pushed through it and got through the lifts. I’ve been slacking a little bit on upper back assistance work, so I really pushed the assistance hard today with 20 sets of bent over raises/pullups/shrugs. Same workout planned for tomorrow, so hopefully I can be a little more explosive …
Today’s Lift:
Military Press: 135x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3
Push Press: 215x3, 205x3, 210x3, 215x3, 205x3, 210x3, 215x3
Assistance: Inverted Rows: 10 sets of 8 done between military and push press sets
Bench Press: 225x3, 280x3, 270x3, 275x3, 280x3, 270x3… Paused Bench w/ feet straight out: 225x3, 225x2…
Pullups: 6 sets of 10 done during bench sets
-Extremely difficult lift today… Same weights as yesterday, but I moved much more quickly and I was sore from yesterday… For yesterday’s lift, I was coming off 4 or 5 days of rest from pressing… Push Press after military was straight brutal on the shoulders, but I managed to get some decent speed for them… Bench was lacking explosiveness the entire time-- probably due to extreme shoulder fatigue… Decided to use 225 for my last 2 sets instead of 275 and 280… by that time my triceps were burnt out
-I am fearing/somehow oddly looking forward to next week’s pressing workouts which will be a triple ramp of all 3 pressing exercises using the same weights I have used for this cycle… I am hoping that by pushing my self through the workouts this week, I will build my self back up to full strength for next week’s lift… If I do not, I will be in for some rough workouts…
Peace