T Nation

HustlingHat93's Road to 123lb and Weak to Strong

Bench 10 waves Realisation Week

Bench The warm up sets and 1x13 with 57.5kg/127lbs (suppersetted with kettlebell rows)

Close grip bench: 5x47.5kg/105lbs, 3x55kg/121lbs and 2x 62.5kg/138lbs

5x Weighted pull ups
4x Incline DB Press supersetted with seated low cable pulls
3x seated shoulder press
Arms ( Curls, extensions etc)

Pleasantly surprised at today’s MR set managed an extra rep then the goal I set out last week. Also happy that I got the same amount of reps with 5kg/11lb more than this point last cycle. Hopefully Squats follow suit

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Squat 10 wave Realisation week

Squat The prescribed warm up sets + 1x14 or 15 (lost count) with107.5kg/ 237lbs

Pause squat: 3x3 (3 second pause) with 100kg/ 220 lbs
(10 sets of rows in between the above)

Sumo : 5x105kg/231lbs , 3x120kg/264lbs, 1x135kg/298lbs

Today was a damn good day, until it wasn’t !! The workout went well but for some reason my right knee feels very weak and unstable so skipping MMA and icing it/ stretching the calf, quads and hammies.

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Quick update not going to make it to the gym any other day this week so I’m just going to do next cycle next week and keep Incline Bench number the same.

Got a lot on my plate at the moment with work stress ( I’m calling it a quarter life crisis) which has me staying up all night

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GOALS FOR THE MR SETS THIS WEEK

107.5KG/237lbs x12
97.5KG/ 215kg x12
50KG/110lbs x12
40KG/88lbs x10

All the above is taking into consideration 2 reps left in the tank (As per programme) and fatigue due to low rest periods in the 4 sets before the MR set

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DEADLIFT 8 WAVE ACCUMULATION WEEK

4x8 and 1x12 with 107.5kg/ 237lbs

Deficit Deadlifts (supersetted with seated cable rows)

5x 85kg/ 187lb
5x 100kg/ 220lb
5x 112.5kg/ 248lbs

Safety Squat Bar Squats
75kg/165lbs
85kg/187lbs x3
95kg/209lbs
105kg/ 23lbsx1

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

NOTES

  • Actually happy with the MR set. I got the target I wanted and looking back I got the same amount of reps last cycle but with 15kg/33lb less. So definitely progress
  • Hip + right knee having slight issues so SSB squats were not the best
  • Had a weird wrist pump while deadlifting. Most likely my forearms but felt like I had a ball in my wrist veins and grip was not the best.
  • Tried Gorilla rows but not really a fan. Either the weight was too low or just not for me
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Bench 8 waves Accumulation week

Bench 4x8 and 1x10 with 52.5kg/ 116lbs (suppersetted with Kettlebell rows)

Close grip bench: 5x42.5kg/93lbs, 5x 50kg/110 and 4x 57.5kg/127lbs

5x Weighted pull ups
4x Incline DB Press supersetted with seated low cable pulls
3x seated shoulder press
Arms ( Curls, extensions etc)

Ok very disappointed with with the MR set did not get my rep target (although when doing my target I missed calculated the weight) and only got two extra reps.

2 Likes

Squat 8 waves Accumulation week

4x8 and 1x 11 with 97.5kg/ 215lbs

Pause squats: 3x5 (7 second pause) with 75kg/ 165 lbs
(10 sets of rows in between the above)

Sumo : 5x95kg/209lbs , 5x112.5kg/248bs, 5x125kg/275lbs

NOTES

Not a bad session considering I got the same reps as last cycle at this stage but with 15kg/ 33lbs more weight. My hip/ knee is really giving me issues. I need to work it, mobilise and do more at home to sort it but days like today where I manage to get the work done makes skipping it tempting.

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Incline Bench (instead of Military Press) 8 waves Accumulation week

Incline Bench: 4x8 and 1x9 with 40kg/ 88lbs (Super setted with kettlebell rows)
Paused Bench: 50kg/110lbs, 55kg/ 121lb for 5 and 60kg/138lb for 4
5x Weighted pull ups
4x DB Bench Press (had to lower the weight from usual because it felt heavy AF)
4x DB rows

NOTES

Bad, bad work out today. I did not miss any reps on the main lift but did not get the rep goal I set out earlier in the week. The last set of paused bench was just a grind and I didn’t risk missing the last 5th rep.

I feel like something is up and not sure what but my body is not recovering/ performing well. It could just be a sign of overeaching or most likely stress related

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GOALS FOR WEEK STARTING TODAY

Deadlift:120kg/264lb x 10
Bench: 57.5kg/ 127lbs x 10
Squat: 107.5kg/ 237lbs x11
Incline Bench: 42.5kg/94lbs x10

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Love seeing the goals. I don’t even know what I’d chose if I were to play

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To be honest neither do I half the time. I base those goals on the last week MR set and try to take in account fatigue due to previous sets. Typically ends up being 2-4 more than the prescribed minimum reps :man_shrugging:t3:

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DEADLIFT 8 WAVE INTENSIFICATION WEEK

The prescribed warm up sets + 2x8 and 1x11 with 120kg/ 264lbs

Deficit Deadlifts (supersetted with seated cable rows)

3x 100kg/ 220lb (Got too lazy and didn’t want to remove a plate so did these instead of the lighter set required)
3x 105kg/ 231lb
3x 120kg/ 264lbs

Safety Squat Bar Squats
75kg/165lbs x5
95kg/209lbs x3
2x 105kg/ 23lbsx1
115kg/ 253lbs x1

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

NOTES

  • Today went surprisingly well. I felt a twinge on my 1st set of deadlifts on my left side and was worried I wouldnt be able to complete the deadlift sets but managed to get 3 extra reps on the MR set, Deficit pulls felt solid and so did the squats
  • Still have a little issue with my right hip which I only felt on the last set of squats
  • Today’s workout really hammered in how much stronger I have gotten than the 1st time I hit this. I mean this is the 1st workout of the week so fatigue is not a factor, the last set is MR based so there’s no issue with the weight being too low last time and yet I’ve managed 1 more rep with 17.5kg/38 lbs. I am legit amazed that next week I need to hit 132.5kg/ 292lbs for a minimum of 8 CONSIDERING THAT IS HEAVIER THAN MY MAX WHEN THE GYMS RE OPENED IN APRIL
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Me too lol you’ve made some serious progress in a short time. Very cool!

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I’m guessing a mixture of Muscle memory from pre 2020 + skipping most of my MMA sessions so getting that sweet sweet excess caloric surplus.
Appreciate the support btw!

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Bench 8 waves Intensification week

The prescribed warm up sets + 2x8 and 1x9 with 57.5kg/ 127lbs (suppersetted with Kettlebell rows)

Close grip bench: 50kg/110lbs x3, 55kg/ 121lbs x3 and 60kg/ 132lbs x3

5x Weighted pull ups
4x Incline DB Press supersetted with seated low cable pulls
3x seated shoulder press
Arms ( Curls, extensions etc)

Nothing special about yesterday’s workout just a workout in the books. Not happy with only getting 9 reps but I have always had an issue with high rep Benching. Sometimes it just feels like I have an overall amount of reps I can do in the whole workout before my chest is fatigued so hoping next weeks MR set is still fruitful considering there is no volume bar 5/6 total reps warming up

2 Likes

Squat 8 waves Intensification week

The prescribed warm up sets + 2x8 and 1x9 with 107.5kg/ 237lb

Pause squats: 3x (5 second pause) with 90kg/ 198 lbs
(10 sets of rows in between the above)

Sumo : 3x105kg/231lbs , 3x117.5kg/259bs, 3x132.5kg/292lbs (and I snapped my back up! :triumph: )

NOTES

  • Not happy at all with only getting 9 reps on the MR set. This time last cycle I got 10 reps all be it with 17.5kg/38lb less. I need to dedicate more time to dealing with my right hip before next week’s MR set
  • My lower back may (touch wood not the cause) be injured. I felt a sharp twinge on my last rep of deadlifts and my back feels super tight and slightly painful. Don’t think it was much of a technique issue but more of a me being an IDIOT issue. I’m a lazy man so I don’t always put clips on the bar ( Never for bench or squats) if it’s sub 5 reps. Anyways on the last rep the plates on 1 side slightly shifted so the leverage was off on 1 side as the bar left the floor.

Hope all is well for later today MMA or tomorrow or at worst Sunday

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:pleading_face:

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And no workout today.
Back is painful and tight.
Good news is that it’s not too bad for everyday tasks like walking. Took today as a rest day because I did not want to risk making it worse.
We will see how it feels tomorrow

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**UPDATE **

Back feels better but still stiff.

Plan for next week is to do my workouts as planned except the Incline day.

For the Incline day I will actually go for a 1rm and use that for the next wave. Feel like with missing this week’s workout and last cycles MR set that this would be the best option. If anyone doesn’t agree please let me know!

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GOALS FOR WEEK STARTING TODAY

Deadlift:132.5kg/292lb x 9-10
Bench: 65kg/ 143lbs x 10
Squat: 120kg/ 264lbs x9

Obviously these goals are on the basis that my back holds up. Going to mobilise now then hit deadlifts.

These goals (for me anyways) are quite scary. The thought that I’m expected to hit 8 reps minimum with 120kg/ 264lbs on squats is just nuts. Huge jump from last weeks numbers

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