T Nation

Hoog's Training Log

I used to sort of powerlift in high school through our strength training program for football. I’m now hoping to get as strong pound for pound as I was back then. Started lifting with the weight club at school and I think I want to actually try powerlifting and see how that goes for me.

High School Max’s @ 160lbs
Squat- 365x5 (never 1 rep maxed)
Bench- 265
Deadlift- Never maxed out
Power clean- 250

Goals for August 1st 2011
Bench-305
Squat- 425-450
Dead Lift- at this point I’m happy with anything over 400
Body Goals- Either a leaner 195lbs or drop some weight and hit 180 again

Week 1:
4/25 Squat Day
Safety Bar Squat: Don’t remember how I got to 330, but I hit it once and didn’t try for more, still getting used to the safety bar

Did some random curls when I was done with the squatting, and not much else that day

4/27 Bench Day
185x5
205x5
225x4-> was aiming for 5
Drop sets:
155x10
175x10
175x9

Then did some random tricep work and chest work. Trying to get my form better on the bench, when I went in and benched the first time at the ISU weight club, I was told my form was awful, then was shown how to help fix it, which I really appreciated. I’m taking all the help I can get.

4/29
Deadlift Day/Shoulders
Deadlift-Worked up to 315, when my back started acting up. My form is still really, really bad. I’m working on it though.
Rack Pulls- worked up to 330, trying to get my lower back stronger, I think that my bad form might stem from this because I never really deadlifted so my lower back never got too strong.
GHR’s
3x10

Military Press
3x10 @ 135

also did some shoulder raises

That’s about it for the week. From here on out I’ll be posting the days I lift. Just want to say thanks to the guys at the ISU weight club for helping me out with my form and everything, I’m going to keep working on it before I try anything too crazy.

5/2/11

Squat Day
Yoke Squat
5x310
5x340
5x350
0x370

Also did some leg work to improve my form for squatting.

Banded Step Outs to Squat (best way I can describe them)
about 3x10 bodyweight
2x10 with 40 lb dumbbell

2x10 of GHR’s

Started cramping up after I got done with the GHR’s, so I decided to call it good for the day. My squat form has gone to hell since I basically quit squatting, so I’ll be spending a lot of time working on that in the next couple of weeks. Overall, thought I had a decent workout since I got 350x5 on the yoke bar, and I couldn’t get one rep out of 350 last week.

just uploaded a picture of me last summer vs. me now if anyone wants to check it out

5/4/2011

Bench Day
Barbell Bench
5x205
5x215
5x225
1x245

Fat Bar Floor Bench
5x170
5x170
5x170

Bent Over Rows
5x135
5x135
5x185

After this I just did some random tricep and chest work until I was tired. Hit some chest dips, overhead tricep extension, skull crushers and stuff like that. Overall it wasn’t my best day in the Beyer Hall weight room. There was a bunch of old guys in there listening to Tesla and Bob Seger. I like Bob Seger and Tesla, just not when I’m trying to get a good workout in. Watched one guy do literally about 6 or 7 sets on the lat pulldown machine which he alternated with a set of alternating dumbbell press, which I thought was kinda dumb. Oh well, not really my problem and I can’t exactly say I’m an expert on these things anyway.

5/9

Bench Day

Barbell Bench
215x3
225x3
235x3

Drop Set of Barbell Bench
3x8 @175

Floor Bench
8x155
8x165
8x175

Pull Aparts
3x20

After this I just did some cable flys and some other chest and tricep work. Went into our high school’s weight room and was the only one there, which was nice as far as getting my lifts in and getting out in decent time, but not good since I couldn’t lift too heavy of weight because of the lack of a spotter. Overall, it was a decent day for lifting, just ready for one of my friends to get home from school so I actually have someone to lift with.

5/11

Squat Day

3x315
3x335
3x345
0x365

Tried 365 after switching up the way I squat quite a bit, didn’t go too well but I’m going to keep working on it.

5/12

Shoulders/Lower Body

Standing Military Press
3x8x135
3x10 Shoulder Raises
3x10 Upright Row
3x10 Dumbbell Flys

Farmers Walks
160lbs @ 100 yds twice
-A friend and I decided to do some farmers walks on our track, and got a little to confident and thought that we would do the whole track one time around carrying 80lb dumbbells. We made it about 100yds before the forearm pump got so bad that we couldn’t hold the dumbbells. We ended up making it 200yds total a piece

7/23/2012

Decided to start up the log again since I’m starting to forget what my PR’s are.

Squat Day

Straight Bar Free Squat
315x5
355x5
400x8

Good Mornings
225x8x2
225x6

45 degree back raise w/ 50lb dumbbell
3x10

Got out of the gym after that. It was crowded today and I didn’t feel like dealing with everyone’s crap.

7/27

Bench Day

Flat BB Bench
200x5
230x5
260x6

Narrow Dips
3x10

Chest Supported Rows
135x10
160x9x2

Single Arm Tricep pushdown
3x10

Single arm face pulls
3x10

I’m definitely starting to feel the impact of straight bar squatting every week for the last 2 months on my wrists and elbows. Ready to get back to Ames and start using the safety squat bar again to get the pressure off those joints on squat day.

Wednesday
ME Bench Press

225x3
275x1
Add 52 Rage X Bench Shirt, 3 Board
315x2x2
335x2
365x2
405x1

Seated Cable Row
4x10

Tricep Push Down with Mini Band
4x10
1x16

Thursday (these reps and sets are estimates. can’t remember what i actually did.)
Chins
6x5

Bent over rows
5x10

Single Arm T-Bar Rows
4x10 (each arm)

Curl shenanigans

Friday
Speed Work

Speed squats against average band light band
145x2
235x2
Add 46 Jack Briefs
325x2x5
375x2
405x2

Reverse band speed deadlifts with average band
With Briefs (Sumo)
495x2x4

Without Briefs (conventional)
405x1
405x3

GHR
2x10

Abs
2x15

Did some mobility work after this.

Overall, I think it was a good first week for being back in Ames. It was also the first time I’ve used gear for an entire night in training so that was interesting as well. Before it was just to try it on and see kind of how it felt. Definitely not used to the feeling that my head is going to explode.

Monday ME Lower

SSB Box Squats with 120lbs of chains

170x3
260x3
310x3
350x3
370x1
310x3x2

170x10x2

GHR
4x10

That was it for the day. Did a small amount of mobility work at the beginning of the session.

Wednesday ME Upper

Flat Bench
Warm Up
225x3
255x3
275x1
295x1x2

Add Sling Shot
295x3x3

Remove Sling Shot
225x9

Kroc Rows
145x14

Tricep Push Downs with Bands
3x10

Single Arm T-Bar Rows
2x10

Friday DE Lower

SSB Speed Box Squat
Warm Up
260x3
310x3x3
350x3x2

Big Kyle’s 1/2 GM 1/2 Squat (weird stuff)
2x10

Conventional Speed Pulls
225x3x4
225x1x2

GHR
20 reps

Saturday DE Upper

Flat Bench
Warm Up
155x3x4
205x3x4

T-Bar Rows
3x8

Cable Grenade Tricep Pushdowns
4x10

Cable Grenade Curls
3x10

Scoops Press on the Leg Press Machine
3x8

Monday

ME Lower

Straight Bar Reverse Band Box Squats
425x2
465x2
505x2
525x2
465x5

Sumo Deadlifts
225x3
315x3
405x2
455x2

That was it for the night.

Forgot to write down what I did for the last 2 training sessions.

Monday ME Lower

SSB Box Squats

260x3
350x3
440x1
490x2

Deadlifts
315x3x3

GHR
3x10

Everyone was feeling pretty beat up so we called it a night. The most I’ve done previously with the SSB was in the 450 range. 490x2 was a huge PR for me. Hopefully I can keep that trend going until November.

Wednesday

ME Bench

Warm Up
225x3
Add 2-Board
275x3
275x3
275x5

That is all I wanted to do today. Probably should have stayed and done some assistance work but I had a crazy day and just wanted food and my bed by the time 6pm rolled around. Planning on getting a good amount of upper body volume work in on my DE upper day.

Monday

ME Lower

Straight Bar Squats 120lbs chains
235x3
325x3
375x3
415x3

1.5" Block Pulls-Sumo
225x3
315x3
405x3
455x3

Set some PR’s and got out of the gym. Assistance work has been lacking on ME days, so I try to get more volume in on DE days since they are on the weekends when I have more time to be in the gym.

Wednesday

ME Upper

Bench
Warm Up
225x2
255x2
275x2
295x3
315x2

Back Accessory
T-Bar Rows
3x10

Bent Over Rows
3x10 (2-second pause at the top)

Band Pull Aparts