HustlingHat93's Road to 123lb and Weak to Strong

Squat 1s wave Accumulation week

Squat: 6x1 + 1x6 with 115kg /254lbs

Pin squat (pin just above parallel) 10 singles with 85kg/ 187lbs

Sumo : 5x100kg/220lbs , 5x115g/252bs, 5x130kg/287lbs

10 sets of Bent Over Rows

Notes

  • Happy with the squats today. Got the hardest/ most concerning day of the week out of the way and it was quite easy
  • Going back to Pin press for the next 3 weeks just because I have been doing pause squats with the same number for the last 10ish weeks (They are based on a % of my max which has not changed alot and the main change was backwards)
4 Likes

**Today’s “cardio/ conditioning” **

5 rounds of 30 seconds burpees + 30 seconds battle ropes with 30 seconds rest between rounds

1 minute skipping + 5 intervals of 30 second sprint skipping/ 30 seconds normal skipping

50 burpees for time ( got 3 mins 29 :flushed:)

All done after my Incline day which I will update once I’m home

3 Likes

Incline Bench (instead of Military Press) 1 wave accumulation week

Incline Bench: 6x1 and 1x5 with 52.5kg/116bs (Super setted with kettlebell rows)
Pause Bench: 47.5kg/105lbs, 55kg/ 121lb and 62.5kg/138lb all for 5 reps
4xFlat DB Bench Press
3x DB Shoulder press
5x Weighted pull ups
Arms

NOTES

  • Nothing too special to report on. Happy I managed to get 5 on the incline, all goals for the main lifts achieved this week or beated.
  • The little cardio session at the end was harder than expected
5 Likes

Lower Body Plyo Accumulation Day

5x5 Hex bar deadlift jumps with 60kg/132lbs
6x3 box jumps onto a 24" box ( focusing on landing + jumping from a distance)
5x5 depth drops + jump off a 24" box
3x3 Depth drops of the 24" box and onto a 20" box for 2nd jump
3x3 Bulgarian Jump Squat
4x Prowler push
3x Kettlebell RDL

Exactly the same workout I did in the 1st week of the 3s waves just because I never finished the progression cycle due to being ill on the last week.

Everything felt weirdly better than any other lower body Plyo day I can remember. Everything felt explosive.

Will do a conditioning/ cardio workout later today at the gym I work at when it gets quiet

3 Likes

**“Cardio/conditioning workout” **

4 minute skipping as a warm up

5x Prowler sprints for time where I ran the distance of the room 4 times in a row. Twice with 25kg/55lbs on one prowler and then once with 75kg/ 165lbs on the 2nd prowler followed by a normal sprint.
Time: 30secs, 33 secs, 31 secs, 31 secs, 30 secs

50 Burpees for time ( got 3 minutes 25)

2x double laps with 25kg/ 55lbs prowler and 2 normal sprint laps for time : 20 seconds and 21 seconds)

3 rounds of 30 seconds on/ 30 off on the ski erg

NOTES

I am DEAD. My legs are aching and doing this on a lower body day is not the smartest but atleast I still get the same days of recovery.

Burpees were slightly better. Looking forward to next week and beating these times

3 Likes

And third update of the day :sweat_smile:

Had to cover a spin class at work… So also did 30 minutes Spin at full intensity. My legs right now are not working… WHAT A GREAT TIME TO BE IN A DEFICIT :man_facepalming:

2 Likes

Upper Body Plyo Accumulation Day

5x5 Plyo push ups onto 1.5 Reebok steps
3x4 Depth push ups from 1.5 Reebok steps
5x5 ball throws lying on a bench with 9kg/20lbs
5x5 Medicine balls slams with 12kg/26lbs
3x4 Scoop throws with 12kg/26lbs
3x4 overhead behind throw 12kg/26lbs
3x5 plyo pull ups

5x Rows
Decline Bench: 40kg/88lbs x8, 2x50kg/110lbs x6, 55kg/121lb x5
4x Sled pull rows

NOTES

I am fried and today was hard (more mentally than physically). My body is aching everywhere and I feel like yesterday was just too much that at best I will recover before Sunday but won’t get any positive adaptations because the stress on legs was just too high.

Workout wise everything felt rough apart the lying down throws and the plyo pull ups. Have a spare few hours so going to nap and try to recover. MAY skip MMA tonight

4 Likes

GOALS FOR THE WEEK STARTING TOMORROW
Deadlift: 147.5kg/325lbs x3
Bench: 72.5kg/160lbs x5-6
Squat: 125kg /276lbs x3
Incline Bench: 57.5kg/127lbs x4-5

Feels very weird having higher rep goals for my upper body lifts than my lower body. Unsure if that’s because of a lagging lower body or just finally making upper body strength gains.

Also noticed something in Jiu Jitsu this week… People who usually overpowered me and managed to just hold me in place and just muscle me into positions etc are not doing that any more. The strength gains are transferring onto the mats!!!

5 Likes

congrats on your progress

1 Like

DEADLIFT 1s WAVE INTENSIFICATION WEEK

Deadlifts:
1x1 with 127.5kg/ 281lbs
1x1 with 140kg/309lbs
4x1 + 1x2 with 147.5kg/325lbs

Deficit Deadlifts (supersetted with seated cable rows)

3x 100kg/ 220lb
3x107.5kg/ 237lbs
3x122.5kg/270lbs

Safety Squat Bar Squats
75kg/165lbs x3
95kg/209lbs x2
105kg/231lbs x1
115kg/ 253lbs x1
115kg/ 253lbs x1

3x Good mornings (SSB)
3x Heavy RDL
10x Rows (done as a superset with the squats and good mornings)
3x Back extensions with 20kg/44lbs kettlebells and rows at the top

“Cardio”/ Conditioning work

  • 10 Burpees/ 10 KB swings x5
  • 6 Prowler sprints at light/ moderate resistance

NOTES

  • The deadlifts did feel a tad heavy but the reason I think I only got the double was because I misgrooved on my way down after the 2nd rep and the bar went too far infront taking me out of position.
  • SSB squats felt good
  • Weekly weight loss was 1kg/ 2.2lbs (probably a good chunk is water weight) but so far no energy loss issues
3 Likes

Bench 3 Waves Intensification Week

Bench Press: 1x1 with 60kg/132lbs, 1x1 with 67.5kg/149lbs 4x1 + 1x2 with 72.5kg/160lbs :triumph: (suppersetted with bent over kettlebell rows)

Close grip bench: 3x 50kg/110lbs, 3x 57.5kg/127lbs, 3x 62.5kg/138lbs

Extra bench (instead of incline DB): 2x2 with 72.5kg/160lbs and2x3 with 60kg/132lbs

5x Weighted pull ups
3x seated shoulder press
3x low bar row
Arms

Notes
Very VERY disappointed with todays bench considering 2 weeks ago I got 5 reps at this weight -_- . Perhaps I underestimated having to do 4 sets of singles before or just a bad day.

Not too confident about squats tomorrow because of today + the fact I have to wake up at 3am to get to work to open the gym up so.

Also added stress from work. My boss (well the manager) is deciding to reduce the opening hours of the gym and shut on weekends… I’m not agreeing to that and considering a PT who pays rent to the gym to train clients I’m insisting if the hours I have access to the gym is reduced than so should the amount of rent I have to pay to reflect that. God bless work life cortisol increases.

3 Likes

Squat 1 waves Intensification Week

Squat: 1x1 with 107.5kg/237lbs, x1 with 117.5kg/259 lbs and 4x1+ 1x2 with 125kg /276lbs

I also (stupidely) hit 130kg/287 lbs x1 and failed a rep with 135kg/298 lbs which I will have to hit next week on my MR week.

Pin squats: 7x1 with 100kg/220lbs

Sumo : 3x107.5kg/237lbs , 3x122.5kg/270lbs, 3x137.5kg/303lbs
10x Rows

NOTES

Well today was a mixed day. The squats MR set was a disappointment but that has been the theme of the week. Guessing my goals for the week based on past performances in my last week MR sets was too high and the working sets may have played a factor.

I’m happy I got the 130kg/287lb single, disappointed at the missed rep but I will try it next week. Either way I’ll be happy to consider 130kg/287lbs as my next working max if next week goes bad

4 Likes

Are you eating enough?

1 Like

Currently in a deficit (down 700 kcals from bulking numbers and a tad more active) for a few weeks.

In all honesty do not think it’s that. I usually set more conservative goals based on previous MR sets but because this is cycles cycle I had the mindset of " that’s just 4 reps total". But this probably was not the best time to reduce Kcals :sweat_smile: :sweat_smile:

1 Like

Skipped MMA today due to transport issues so did a quick Cardio/ Conditioning workout at my gym

  • 3 Rounds of 3 minutes on the bag with 45 second rest
  • 3 Rounds of 30 second fast straight punches on the bag and 30 second hard shots
  • 3 Weighted sprints ( dragging a weighted sled attached to my waist)
  • 3 Rounds EMOM 10 deadlifts and 5 Rows with 60kg/132lbs

Quick little intense workout

4 Likes

Incline Bench (instead of Military Press) 1 wave Intensification week

Incline Bench: 1x1 with 47.5kg/105lbs, 1x1 with 52.5kg/116bs + 4x1 and 1x2 with 57.5kg/127lbs (Super setted with kettlebell rows)
Extra incline benching: 2x5 with 40kg/88lbs, 50kg/110lbs x3 and 60kg/132lbs x1

Pause Bench: 52.5kg/116lbs, 60kg/132lbs and 67.5kg/149lbs all for 3 reps
Bench press: 60kg/132lbs x3, 70kg/154lbs x1 and 75kg/ 165lbs x1

3x Low bar row
4x Lat pull down

Conditioning/ Cardio

  • 5 Minutes of 30 seconds on battle ropes and 30 seconds burpee (Yes I forgot last week I took 30 seconds rest between rounds!)
  • 50 Burpees for time ( 3 Min 22 seconds)

NOTES

Today was all over the place. My phone died ( i pulled it out of charging while asleep) so my alarm did not ring leading me to hit the gym later when it was packed.

Did the main lifts but alot of the accessory work was changed up.

Conditioning work was meh. I have work later so may go in early and take advantage of working at a gym and get an arm pump before I start.

3 Likes

Lower Body Plyo Accumulation Day

6x3 Hex bar deadlift jumps with 70kg/154lbs
6x3 Box jumps on a 28"ish box ( focusing on landing + jumping from a distance)
6x3 depth drops off a 30" box
3x3 Depth drops of the 24" box and onto another 24" box for 2nd jump
3x3 Bulgarian Jump Squat
4x Prowler push
10x explosive kicks on the bag each leg

NOTES

Nothing really to comment on same workout as 3 weeks ago. Maybe jumps are feeling more explosive but really hard to say for you.

3 Likes

Ok I think I found an explanation for why my MR sets this week did not result me in meeting my self rep goals. I’ve just come back from the hospital and I have a form of staph infection ( I have had a ‘spot’ which was itchy until I decided to shave a notice it is not a spot but an infection with swelling and pus). Good news I have Antibiotics which should clear things up and make sure shit does not get worse… Bad news I have Antibiotics which are a bitch when it comes to energy levels/ fatigue.

That being said I am going to plan as scheduled for the rest of this and next week so Conditioning work will be done later.

3 Likes

Let’s focus on the good news, here! Hope you heal up quickly.

1 Like

Mend quick. Best wishes.

1 Like