HustlingHats Training Log

Training Logs
21

Deload week is done and passed so let’s get started on this new cycle!

Todays Workout

Deadlift: 5x5 with 133kg/286lbs + 1x5 145kg/320lbs (new PB 5rm and honestly think I could have went heavier).

Deficit deadlift: 2x5 with 116kg/256lbs

Sumo Deadlift: 1x6 with 123kg/271lbs

5xRows
4x DB rows
5xpull ups

6 sets of Bicep work and abs done as a circuit.

22

Side Note

-My main goal this year is strength gains and to get into the 1000lb club. I initially planned on doing 2 cycles of my current program deloading then doing a 6 week ‘peaking’ program and testing my max every 13 weeks. But considering I’m still making progress with this, constantly setting 1 rep pr/ 5rm/3rm a week decided to stick with what I’m doing until it stops working

  • Also expecting to be able to make good progress this cycle because of my new job which I started last week. I use to train fasted early in the morning but now will be having a meal before the gym so expecting that to help.
23

Dude, you are going to be beastly when your other lifts catch up to your squat! 18 reps at 255# is solid work. I might be able to do that, but high rep squats leave me wrecked afterward, and I also have 65# on you. There’s a reason I limit my top 5/3/1 sets to 10 reps… I envy your young legs.

24

Thanks man!
I however don’t think my lifts will ever catch up to my squat unfortunately. At my strongest before my personal issues my 1rm Squat was actually heavier than my deadlift.

Also my young legs don’t function well after those squats hence them being on the last day before deloading!

25

Todays session

Bench: 5x5 with 65kg/143 lbs and then 1x5 with 70kg/154lbs (long time since I managed this but still 5kg/11lbs off my all time 5rm)

Paused Bench: 3x5 with 62kg/137lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

26

Today’s workout and another 5RM PR

Squat: 5x5 with 113kg/249lbs + 1x5 with 133kg/293lbs (Which is a new 5rm)
Paused squats: 4x5 with 110kg/ 242lbs + 1x5 with 113kg/249lbs
3x GHR (These killed me)

Over the moon with the 5rm. I know its a small increase but honestly could have gone heavier if I didn’t play it safe. Really think if I went for 136kg/300lb instead of 133kg/293lbs I could have got it. Wasn’t so confident to try it as my 7th working set But have a goal for my 3s week

27

Today’s upper body workout

Bench: 10,8,8 with 60kg/132lbs and singles with 70kg/154lbs, `75kg/165lbs and 80kg/176lbs

Rows: 5x12
T bar rows: 5x6
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps

28

Today’s Lower body workout

Squats: 110kg/242lbsx6,115kg/253lbsx6, 118kg/260lbsx6, 123kg/271lbsx6, 135kg/298lbsx1 , 140kg/309lbsx1, 143kg/315lbsx1

Sumo Deads:105kg/231lbsx8,110kg/242lbsx8 135kg/298lbsx1 145kg/320lbs

Explosive Conventional deadlifts: 8x3 with 107kg/240lb

This was a ROUGH ROUGH session. The Doms are real! Also think I have a mental block/ laziness to high rep squats. I really struggle to get in the zone for squats unless it’s heavy weight or 2xbw rep pr sets

29

Todays Workout

Deadlift: 5x3 with 151kg/333lbs and then 1x3 160kg/353lbs (New 3rm by 7kg/16lb )

Deficit deadlift: 2x3 with 128kg/282lbs

Sumo Deadlift: 1x5 with 136kg/300lbs (my 3+ set)

5xRows
4x DB rows
5xpull ups

6 sets of Bicep work

Going into todays workout I was pretty nervous, my working sets required 5x3 with only 2kg/4lb less then my previous 3rm which was a real grinder a month ago so really mentally pumped myself up. Turns out fear is good motivation!

30

Todays session

Bench: 5x3 with 74kg/163lb lbs + 1x3 76kg/167lbs

Paused Bench: 2x3 with 65kg/143lbs + 1x3 with 68kg/150kbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

Mixed feelings on todays bench session. The workout felt heavy, I’m about 2kg/5lb off from my all time 3rm and today had to hit 1kg/2lb of my latest 3rm and it showed. Bright side I’m so close to being able to have a legit all time Bench PR I can taste it!

31

Also forgot to mention. I was having a voice inside me this morning telling me to just go back to bed because all of this is pointless. Why am I doing this? Long story short that voice was right me strength training and pushing myself is pointless without a purpose. Soooo I decided my Skinny ass is going to put on a singlet and do a meet at the end of this year!

32

Do Eeeeet!!! Training with a purpose is always better.

33

Agreed mate. And here in the UK powerlifting isn’t as big so I can have a realistic prospect of being competitive and knowing that makes me want to always push myself

34

Todays Squat workout

Squat: 5x3 with 127kg/280lbs + 1x3 with 136kg/300lbs
Paused squats: 1x3 with 110kg/ 242lbs, 1x3 with 113kg/249lbs, 2x3 with 115kg/253lbs and 118kg/260lbs
Leg curls: 5 sets of 8 reps

3xGlute Ham Raises

Todays session was great. The top set felt like I could get a 4th rep and could have maybe gone a bit heavier but a new 3rm is never a bad thing.

Also think I messed up my right knee today at work…… All was great and all of a sudden I started having discomfort

35

Today’s upper body workout

Bench: 10,8,8 with 60kg/132lbs and singles with 70kg/154lbs, `78kg/172lbs and 82kg/180lbs

Rows: 5x12
T bar rows: 5x6
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps

36

Today’s Lower body workout

Squats: 110kg/242lbsx6,115kg/253lbsx6, 118kg/260lbsx6, 123kg/271lbsx6, 140kg/309lbsx1, 143kg/315lbsx1

Sumo Deads:2x110kg/242lbsx8 125kg/275lbsx1 140kg/309lbs and 150kg/3301lbs

Explosive Conventional deadlifts: 8x3 with 116kg/256lb

37

Todays Workout

Deadlift: 5x1 with 169kg/372lbs. Didn’t do any additional sets the last few singles moved slow and these are a 1kg/ 2lb PR so happy with doing that for 5 quick sets,

Deficit deadlift: 2x1 with 135kg/298lbs

Sumo Deadlift: 1x3 with 144kg/317lbs. This was a 1+ set and had a bit more in the tank

Max Pull up attempt: 19… Fucking 19 same amount as 4 and 7 weeks ago. I actually think I could have grinded another clean pull up if I thought I would get a pr but I thought 19 would be a new PR so was happy to get that

5xRows
4x DB rows
3x weighted pull ups
3x weighted neutral grip pull ups

6 sets of Bicep work

Overall I think I’m nearing (or have reached) the point where my singles week will have me hitting new 1rm PRs which I haven’t touched at all or in a LONG LONG time.

Might actually reach my goals this year after all!

38

Todays Bench session

Bench: 5x1 with 83kg/183 lbs.

Paused Bench: 1x1 with 70kg/154lbs (Ridiculously easy), 1x1 with 75kg/165lbs and 1x1 with 78kg/172lbs

3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

39

Today’s Squat workout

Squat: 5x1 with 142kg/ 313lbs

Paused squats: 1x1 with 115kg/ 264lbs, 1x1 with 123kg/ 271lbs 2x1 with 125kg/ 275lbs and 1x1 with 128kg/282lbs

Leg curls: 5 sets of 8 reps

40

Today’s upper body workout

Bench Body weight MR attempt: 1x14 with 59kg/ 130lb
So close yet so far from 15 reps AGAIN… Also didn’t get a rep increase but getting the same reps with slightly heavier load is progress I guess.

Additional bench: 2x6 with 60kg/132 lbs and 70kg/154lbx2 , and singles with 75kg/165 lbs and 80kg/176lbs

Rows: 5x8-12
t-bar rows: 5x10
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR