T Nation

Lifting with Pinky

t-ransformation2018

#502

HIHF - Session 3
First 2 sessions were deliberately light, first proper Bulgarian session today.

Bench Press
20 x 8
70 x 5
100 x 3
120 x 3
130 x 2
140 x 1
150 x 1
120 x 4

Squat
20 x 8
60 x 5
100 x 5
130 x 3
150 x 3
170 x 1
190 x 1
200 x 1
160 x 3

Standing Ab Wheel
BW x 8
BW x 6

Great session. If I can really come in every day and squat more than my opener my numbers are surely going to move up nicely.


#503

HIHF - Session 4

Bench Press
20 x 8
70 x 5
100 x 3
120 x 3
130 x 2
140 x 1

Squat
20 x 8
60 x 5
100 x 5
130 x 3
150 x 3
170 x 1
190 x 1
200 x 1
160 x 3

Shoulder felt a bit ‘funky’ today so didn’t push myself on bench.


#504

HIHF - Session 5

Bench Press
20 x 8
70 x 5
100 x 3
120 x 3
130 x 2
140 x 1
150 x 1
130 x 5

Squat
20 x 8
60 x 5
100 x 5
130 x 3
150 x 3
170 x 1
190 x 1
200 x 1
170 x 3

Good session overall. I figured I can squat a little deeper and ‘neater’ if I point my toes out a little more, though I feel a little weaker out of the hole. Going to stick with what feels like better form and hopefully despite being weaker short term I can take it further long term


#505

HIHF Session 6
Deadlift
70 x 5
120 x 5
160 x 3
200 x 1
220 x 1
240 x 1 x 5

Supine Grip Seal Rows
60 x 8 x 3

Supine Pulldowns
80 x 8 x 3

Managed hook grip until 200, almost finished the 200 rep with hook but thumb was getting crushed and dropped the rep halfway up.

Deadlifts felt rough today, each rep felt pretty ‘slow’ so did the minimum prescribed volume.


#506

HIHF - Session 7

Bench Press
20 x 8
70 x 5
100 x 3
120 x 3
130 x 2
140 x 1

Squat
20 x 8
60 x 5
100 x 5
130 x 3
150 x 3
170 x 1
190 x 1
200 x 1

Lower back a bit tired from deadlifts yesterday so no back off sets for squats

Still a weird pain in my shoulder / trap / clavicle that I can’t identify, doesn’t hurt specifically when I bench but it does feel like it flares up after each set and when I re-rack the bar, so no top set or back-offs


#507

Does this program have a lot of wiggle room for you to adjust how much you do like on the fly if you feel beat up?


#508

definitely, seems to be one of the fundamental principals.

Basically you go in an work up to a ‘daily minimum’, a single you can hit on any day of the year so ~80-85% (it raises as a % of your 1rm as you progress).

Once you hit the daily minimum you ask yourself ‘how do I feel’. Feel good = keeping adding weight for heavier singles until you get to a daily max, a 1rm you can hit with no psych-up, and 100% confidence so typically ~95%.

Once you hit daily max, ask again ‘how do I feel’, thinking hips, back, shoulders etc depending on the lift. If you still feel good, you drop the weight 10-20% and do doubles or triples until you hit RPE9.

So the only prescription is daily frequency, other than that its entirely auto-regulated.


#509

This probably explains better


#510

HIHF 8
Close Grip Decline Bench
60 x 8
100 x 3
110 x 3 x 3

High-bar Squat
60 x 8
100 x 5
140 x 5
160 x 3
180 x 1
190 x 1
170 x 2 x 2

Standing Ab Wheel
BW x 8 x 2

So I love high bar squats. Slightly weaker on them, 200 would probably have been a grind, but NOTHING HURTS. will probably squat high bar for most training sessions, with one low bar session a week to keep the movement pattern. Feels like I’ll be able to get much more training effect from it.


#511

HIHF 9
Medium Grip Bench
60 x 8
100 x 3
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1

High-bar Squat
60 x 8
100 x 5
140 x 5
160 x 3
180 x 1
190 x 1

Seal row
70 x 8 x 3


#512

HIHF 10
Medium Grip Bench
60 x 8
100 x 3
120 x 3
130 x 2
140 x 1
150 x 1

Safety-bar Squat
60 x 8
100 x 5
130 x 3 x 3

Wow, safety bar squats look so easy. Dayum was I wrong. was planning on going up to a normal top si ngle, but my core was struggling at 130 so just stayed there for some tripples! Think that will hurt tomorrow.


#513

HIHF 11
Incline Bench
60 x 8
60 x 8
90 x 5
110 x 3
120 x 2
130 x 1

High bar squat
30 x 10
60 x 8
100 x 5
130 x 5
150 x 3
170 x 2
180 x 1
190 x 1
170 x 3

Low bar squat
200 x 1
170 x 3


#514

Nice work mate :slight_smile:


#515

HIHF 12

Pause Deadlift
70 x 8
110 x 5
150 x 4
190 x 2
210 x 1
230 x 1 x 8

Plate-loaded Pulldown
80 x 10 x 3

Plate-loaded Row
80 x 10 x 2


#516

HIHF 13
Med Grip Pause Bench
20 x 8
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
152 x 1

High Bar Squat - Slow eccentric
30 x 10
60 x 8
100 x 8
140 x 5
170 x 2
180 x 1
190 x 1

Preacher Hammer Curl
17.5 x 10 x 3

Feels like im through the frequency acclimation phase, time to start pushing the voume up a little with more back-off sets.


#517

HIHF

High Bar Squat
60 x 8
100 x 8
130 x 5
150 x 3
170 x 2
190 x 1
195 x 1 - PB
170 x 3
170 x 2

Bench Press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
130 x 5

Standing Ab Wheel
BW x 8 x 2


#518

Well done Pinky


#519

HIHF 15
Close grip bench
60 x 8
90 x 5
100 x 3
110 x 3
120 x 2
130 x 1
140 x 1
120 x 3
120 x 3

High bar squat
60 x 8
100 x 5
130 x 3
150 x 3
170 x 2
190 x 1
170 x 2


#520

HIHF 16
High Bar Squat
60 x 10
100 x 10
130 x 5
150 x 3
170 x 2
180 x 1
190 x 1

Low bar squat
205 x 1
210 x 1
180 x 3
180 x 3

Bench Press
60 x 8
100 x 5
120 x 3
130 x 2
140 x 1
150 x 1
155 x 1
140 x 3
140 x 3

Hanging wipers
BW x 8 x 2


#521

Still impressive Pinky :+1:

Is it 7 days a week? or do you have one or two non lifting days?