The Training of the Hal

Training Training Logs
422

18th

DB Push Press: to 6 x 5 x 32.5kg DBs

DB Single-Arm Row: 3 x 12 x 42.5kg DBs

DB Cross Body Hammer Curl: 3 sets to failure

423

Walked absolutely miles the last couple of daysā€¦

21st

Push-Up: 1 x 80

DB SA Row: 2 x 12 x 42.5kg DB

Quick session to keep moving but very tired today.

424

23rd

Push-Up: 80, 50, 50

Lateral Raise: 3 sets to failure

Hammer Curl: 2 sets to failure

24th

Squat: (beltless) to 2 x 5 x 160kg

Deadlift: (beltless) to 2 x 5 x 160kg

OHP: to 3 x 5 x 70kg

Pulldown: 2 sets to near failure

Cable Row: 1 set to failure

DB Incline Press: 2 x 10 x 26kg DBs

25th

SA DB Press: 6 x 1 e/a x 42.5kg

superset with -

Tuck Jump: 6 x 1 for max height

Goblet Squat: 20 x 22.5kg, 2 x 10 x 42.5kg

DB SA Row: 15 x 42.5kg DBs (e/a)

425

28th

Push-up: 100 (continuous rep PR), 50

SA DB Press: 5 x 3 x 42.5kg DB

DB SA Row: 15, 12, x 42.5kg DB

DB Strict Press: 4 x 6 x 22.5kg DBs

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426

29th

Tuck Jump: 4 x 4

DB BtL Hack Squat: 4 x 20 x 42.5kg

DB Goblet Squat: 4 x 10 x 42.5kg

Push-up: 101 (continuous)

Hammer Curl: 2 x 12

Tuck Jump: 4 x 4

427

30th

SA DB Strict Press: 4 x 6

DB SA Row: 3 x 12 x 47.5kg (e/a)

31st

SSB Squat: (beltless) to 6 x 110kg, 6 x 120kg, 6 x 130kg, 6 x 140kg

Deficit DL: to 6 x 140kg, 6 x 150kg, 4 x 160kg, 3 x 170kg

Bench: to 8 x 100kg, 2 x 5 x 110kg

Leg Press: 3 x 15

1st

Push-Up: 102 reps (continuous)

SA DB Press: to 2 x 47.5kg, 2 x 1 x 52.5kg, 2 x 1 x 47.5kg (e/a)

DB SA Row: 3 x 8 x 52.5kg (e/a)

Tuck Jump: 4 x 4

Incline Push-Up: 3 x 20

428

3rd

Push-Up: 105 reps (continuous)

SA DB Press: 6 sets

Tuck Jump: 4 x 4

DB Standing Press: 3 sets

6th

Push-Up: 110, 100 (continuous)

DB Lunge: 2 x 10 x 45kg total

DB Standing Press: 4 x 12 x 22.5kg DBs

DB Flye: 3 x 12

Clap Push-Up: 2 sets

Been ill this week, not that much done but could be worse. Moved to a low carb approach (varies between <50g and <100g depending on the day), just trying to find the simplest method of staying lean. Working fine at the moment.

429

7th

Bent-Over Rear Delt Raise: 3 x 10 x 22.5kg DBs

SA DB Row: 3 x 10 x 52.5kg (e/a)

DB Bent-Over Row: 2 x 20

Wide Grip Push-ups: 2 x 20

DB Concentration Curl: 2 sets to failure

430

Iā€™ve had flu and I spent at least 48hrs in bed, but got some dumbbell stuff done at home last night:

10th

DB Reverse Lunge: 3 x 6 x 65kg

DB Floor Press: 1 set to failure with 30kg DBs

DB Bent-Over Row: 3 x 10

DB Z-Press: 2 x 20

Off to train now, time to get a bit more organized againā€¦

431

11th

Squat: (beltless) 5x110kg; 5 x 150kg, 4 x 160kg, 3 x 170kg, 5 x 150kg

Deficit Deadlift: 2 x 3 x 150kg, 2 x 2 x 170kg

Leg Press: 2 x 20

Lying Hamstring Curl: 2 x 10

Kept it moderate after being sick but felt strong tbh so pretty content for now. Getting back into proper training now.

432

13th

Push-Up: 120 reps continuously

CG Pull-Up: 20, 10

Incline Push-Up: 3 sets to failure

433

15th

DB Lateral Raise: 3 x 15

DB SA Press: 3 rest-pause sets to failure with 22.5kg DB

DB Floor Press: 15, 15, 9, x 32.5kg DBs

Incline Paused Press-Up: to failure

Cross-Body Hammer Curl: 1 set to failure with 32.5kg DBs

434

18th

Pull-Up: 3 x 12

SA DB Row: 3 x 10 x 30kg DB

SA DB Press: 3 x 5 x 30kg DB

Incline Push-Up: 3 x 20

19th

Squat: (beltless) to 3 x 5 x 150kg

OHP: to 5 x 50kg, 3 x 5 x 60kg

CG Bench: 10 x 80kg, 8 x 90kg, 6 x 100kg

DB Incline Press: 2 x 12 x 20kg DBs

Cable Row: 2 x 12

435

21st

Some stuff at home, hit 121 push-ups in one set which Iā€™m kinda pleased withā€¦

22nd

Deficit Deadlift: (beltless) to 3 x 140kg, 5 x 2 x 170kg

Leg Extension: 3 x 15

CG Bench: 20 x 60kg, 8 x 80kg, 6 x 90kg

SM Seated Press: 2 x 6 x 60kg

Bodyweight down to around 86kg now, aiming to continue with fat loss while staying around 85-90kg.

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436

Holy shit man!

Some great performances in this log, I have been following for quite a while. What are your current goals?

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437

26th

Incline Paused Push-Up: 3 x 20

SS with -

Lateral Raise: 3 x 20

CG Push-Up: 2 x 25

SS with -

DB Curl: 2 sets to failure

28th

Back in the gym properly today for some full body stuffā€¦

Squat: (beltless) to 5 x 140kg, 3 x 160kg, 5 x 140kg (dynamic effort / CAT style)

Leg Press: 20, 15 (increasing weight)

Hamstring Curl: 2 x 15 (increasing weight)

BtN Machine Press: 12 x 60kg, 8 x 80kg, 6 x 90kg

DB Floor Press: 2 x 10 x 32kg DBs

Lat Pulldown: 12, 8 (increasing weight)

@Koestrizer Thanks man, yeah Iā€™m trying to move more in the lean / ā€œaestheticā€ direction right now as itā€™s something Iā€™ve never done properly before and I donā€™t feel that gaining tons of weight and pushing for serious powerlifting results is what I want at the moment (plus the bloated powerlifter look is kinda limiting if you want to work in music / entertainment related fields). I lift because I enjoy it, and certainly want to keep working on strength, but I felt after my SQ280kg/BE170kg/DL250kg meet Iā€™d achieved what Iā€™d set out to (600+lb squat at 19 y/o) and it was time to pick my direction. To me, going too far that way seems a waste unless you want to pursue Pro Strongman or hit all time world records or something, and I have too many other interests to wanna dedicate that much of my life to the pursuit of ā€œEddie Hall modeā€ :grin: . Of course if I want to compete in the future Iā€™ll be in a great position if Iā€™m leaner and still fairly strong, so itā€™s all good :+1:

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438

29th

Deadlift: (beltless doh) 3 x 100kg, 3 x 140kg, 3 x 160kg, 2 x 180kg, 3 x 160kg, 3 x 140kg

Leg Extension: 2 x 15

CG Bench: 15 x 60kg, 2 x 10 x 70kg

Machine Shoulder Press: 2 x 12

DB Incline Curl: triple dropset to failure

WG Machine Chest Press: 20 x 1pps (to failure)

439

1st

SGDL: (beltless) 3 x 110kg, 3 x 130kg, 2 x 3 x 150kg

BtN OHP: 4 x 8 x 50kg

DB Low Incline Press: 3 x 6 x 28kg DBs

DB Rear Delt Raise: 2 x 15

440

2nd

Leg Press: 30 x 120kg, 20 x 170kg

Hamstring Curl: 2 x 15

Machine BtN Press: 15 x 60kg, 12 x 70kg, 12 x 80kg

Lat Pulldown: 2 x 10 (increasing weight)

Push-up: one set of 130 reps (PR)

Stat. Bike: 15 mins

Iā€™ll note that I also walk at least an hour most days. Training going well.

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441

Hi guys, crazy couple of weeks starting at college etc., Iā€™ll pick up with my session from yesterday:

DB High Incline Press: 2 sets to failure with 30kg DBs

Chest Press Machine: 1 set to failure

Shoulder Press Machine: 2 sets to failure

Leg Press: 2 x 20

Leg Extension: 2 sets to failure

Hamstring Curl: 2 sets to failure

Shoulder Press at Angle: 2 x 12

CG Pulldown: 15, 12

Machine Row: 2 sets, second to failure

As you can see it was just a simple hypertrophy session, but hereā€™s my plan going forward:

  • 10/8/6/15-20 rep scheme

  • Working towards a top set of 6 at 80% of goal 1RM by the end of the program

  • One lift per day mostly, with Squat/Bench/Deadlift/Press as main lifts

  • Goal Numbers: SQ 6 x 210kg, BE 6 x 130kg, DL 6 x 220kg, Press 6 x 80kg

  • Bodyweight to stay around 85kg for now, getting leaner

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