Well…figured it was about time I got to creating a log.
For those of you who don’t know me, well I guess you could say I’m Hanley’s better half (think: Scottish and lean). Joke’s aside I’m a 90/100kg Canadian IPF lifter, Junior, turning 21 this month.
I’ve posted my training elsewhere in the past but have decided to give in and post here. I plan on posting mostly training but some general questions and nutrition info from time to time.
Thanks to those reading.
Squats [comp +loose suit/bw]
75/165x5
125/276x4
…42 Centurion NXG super+ on…
155/342x3
175/384x3
…belt/wraps on…
195/430x3
215/474x3
235/518x3
255/562x3
Bench Press [comp]
75/156x5
95/209x4
105/231x3
115/254x3
120/265x3
125/276x3
110/243x3x2 sets
Band Pushdowns [mini]
x50
Reverse Hyper
90lbsx8
135lbsx8x3 sets
Dumbell Shrugs
120lbsx10x3 sets
Facepulls [rope]
80lbsx15
100lbsx15x3 sets
Plate Side Bend [pinch grip]
45lbsx12x3 sets
Unamed Wrist Exercise
9lbsx12x3 sets
Squats and bench felt just terrible today, worst in a long time. Was 92.9/205 today…lightest in awhile as well, the old 42 NXG fit like a mumu and 255 felt terrible, considering I’ve doubled 285 thats just not acceptable, bench to a lesser degree, just felt slow and overly taxing for what the weight should of been. I seemed to get a second wind afterwards and assistance felt great.
I think a lot of this is due to the amount of stress I’ve been under lately, diet has been a wreck and training has been off the last few weeks, hopefully I can’t get back to where I was in time for Nationals in 6-7 weeks.
Bench Press [close-grip, full pause]
75/165x5
90/198x4
105/231x3
115/254x3
110/243x3x3 sets
Deadlifts [sumo w.80lbs chain +belt/suit bottoms]
75/165x5
125/276x4
175/384x3
…add Viking Deadlifter bottoms/belt…
205/452x3
225/497x3
…add 80lbs chain…
235/518x2 (598 at LO)
245/540x2 (620 at LO)
255/562x2 (642 at LO)
Kroc DB Rows
60lbsx8
110lbsx12
110lbsx10
110lbsx8
Felt good to get back to some heavier lifting today after almost a week off, felt burnt out so I had decided to give myself some rest.
Deadlifts felt strong today, I get maybe 5-10lbs out bottoms so this had me feeling like I should be good for 300+ suited. Kroc rows felt strong, easily could of went 120-25lbs.
I’ll have a video up for yesterdays session in about 12 hours. Heading in for some assistance and very light squats right now.
Friday, Week 15 Day 3
Axle Press [leg drive, +belt]
70/154x5
80/176x5
90/198x5
92.5/204x3
95/209x5
Incline Dumbbell Press
45lbsx8
80lbsx8
90lbsx8x2 sets 10lb Rep PR
One-Arm Dumbbell Shrugs
120lbsx12x3 sets
Way behind on posts here, won’t happen again. Took last week off heavy bench and squats, did some misc. stuff today. Incline DB bench felt as strong as ever.
Saturday, Week 15 Day 4
Bench Press [Comp, +Rage X]
75/165x5
95/209x4
105/231x3
…Rage X on…
135/297x3 3board
145/320x3 2board
155/342x2 1board
155/342x1x2 sets
160/353x1x2 sets
…Rage X off, new Rage X on…
155/342x2 1board
160/353x1
Deadlifts [Sumo, off 3" mats]
75/165x5
125/276x4
175/384x3
205/452x3
225/496x3x3 sets
Reverse Hyper
135lbsx12x3 sets
First time using these shirts, two Rage X’s one with the old material one with the new. Consensis, they suck…not even worthy of a second chance, back to the Katana…consider them for sale. Lower back felt fried today, just followed Evan on some light raw deadlifts.
Monday, Week 16 Day 1
Squat [Comp, +Centurion/bw]
75/165x5
125/276x5
155/342x4
…42 Custom Centurion NXG super+/belt on…
182.5/402x3 SD
215/474x3 SD
…wraps on…
230/507x3 SD
245/540x3x2 sets SD
Bench Press [Comp]
75/165x5
90/198x4
102.5/226x3
110/243x3
117.5/259x3x2 sets
Band Pushdowns [mini]
x33,25,25,17
Squats felt very tough today even for straps down, I’ve done 265 for a triple easier then this. Bench was meh today, I’m sure its just an off day…first day back training in the mornings and I didn’t have a good breakfast so I was running mostly off the glycogen stores. Bench was slower then it should of been.
Today is the first day of my 5 week peak cycle for Nationals April 2-5th. I just got my Surge Recovery, Creatine, and Workout Fuel yesterday so I’ll be starting that for tomorrow (Wednesday’s) peri/post workout. Hope it makes a difference.
I’ve been lazy with my updates on here, won’t happen again.
Some squats from Monday, 245x3x2 was sloooooow got thrown out of the groove a few times. Worst squats in a long time.
[quote]Power GnP wrote:
For those of you who don’t know me, well I guess you could say I’m Hanley’s better half ([/quote]
Well… that’s open to debate!! 
When’s the next meet??
Nationals in April, 2nd-5th, so 5 weeks out. Monday was the start of my 5 week peak cycle, this week is a light/deload of sorts.
[quote]Power GnP wrote:
Nationals in April, 2nd-5th, so 5 weeks out. Monday was the start of my 5 week peak cycle, this week is a light/deload of sorts.[/quote]
Alright… sweet. I’m lifting on April 19th. I’ll know what I have to beat then 
Finally a log so I can see wtf you are doing, keep up the good work.
Wednesday, Week 16 Day 2
Bench Press [Comp., +44 Katana NXG super+]
75/165x5
90/198x4
105/231x3
…44 Katana on…
140/309x3 2board
150/331x3 1board
150/331x3
157.5/347x3 (last rep paused)
Deadlifts [Sumo, +46 Metal Viking bottoms]
125/276x5
180/397x4
…46 Viking/belt on…
210/463x3
230/507x3x2 sets (straps down)
240/529 (straps up)
Bench Press [MG +3board]
105/231x5
…add 3 board…
120/265x5
130/287x5
135/297x5x2 sets
Band Pushdowns [purple]
x25, 25
Rolling Dumbbell Extensions
60lbsx8x2 sets
60lbsx6
Band Facepulls [purple]
x15x3 sets
Pretty good session today, felt good to be in a Katana again and it wasn’t to bad touching. I experimented with not wearing a belt and the shirt was all over the place and did a lot of biting so I’ll throw something on next week, all reps felt easy though. Deadlifts felt like a break, everything was fast and easy. Did a quick single with 240 just to get the feeling for straps up again, will take them in an inch or so in a week. Triceps were absolutly dead by the time I hit medium grip three boards, no complaints.
Video of todays training, nice easy day.
[quote]cheeta wrote:
Hey there, well just figured Id throw a “Hi” at ya and see how your doing. Look forward to following your training, excited to see how the next few weeks will fold out for you.
T.[/quote]
Thanks for checking in, hope your training is going well.
Friday, Week 16 Day 3
Squats [Comp. +belt/wraps]
75/165x5
125/276x4
155/342x3
…add wraps…
185/408x3
…add belt…
195/430x3
215/474x3
Bench Press [Comp. +44 AS Katana]
75/165x5
95/209x4
105/231x3
…add Katana…
140/309x3 3board
140/309x3 3board
165/364x3 2board
180/397x3 2board
Bench Press [MedG., all paused]
75/165x5
90/198x4
95/209x4x4 sets
Rolling Dumbbell Extensions
40lbsx8
60lbsx8x3 sets
Cable Pressdowns
120lbsx12
140lbsx12
160lbsx12
Stackx12
Alt. Dumbbell Curls
50lbsx6x3 sets
Reverse Hypers
90lbsx12x3 sets
Squats felt rough during the warm up, but came together well for the last set, 474 was very fast.
Added Saturday’s bench on to today as I have an Oly. certification 9-5 tomorrow and Sunday, I should be able to get the deadlifts in there but I don’t want to be doing shirted bench at a Olympic lifting gym. Bench was supposed to be 170 to 2 boards I think, but it was missloaded to 180, ended up feeling very light so I was happy with that.
Been using my Surge WO Fuel and Recovery since Wednesday and I can really feeling it make a difference. I felt burn out as recent as last week but everything seems to be recovering and I should be fresh coming off this deload week and heading into a 4 week peak cycle.
Monday, Week 17 Day 1
Squats [Comp +42 Centurion NXG super+/bw]
75/165x5
125/276x4
155/342x3
…suit/belt on…
182.5/402x3
200/441x3
…wraps on…
215/474x3
230/507x3
…straps up…
245/540x3
260/573x2
Bench Press [Comp, no pause]
75/165x5
90/198x4
102.5/226x3
110/243x3
115/253x3
120/265x2x2 sets
Squats still feel slow this week, all my suits are feeling loose though and the weight feels heavy on walkout, hopefully things are feeling better by next week. Bench felt easy, quick.
Here’s some video: Monday, Week 17 Day 1 - YouTube
Monday, Week 17 Day 1B
Box Jumps [standing, 12" from box base]
24"x5
…add 30lb X-Vest…
24"x2
36"x5
24"x2
36"x5
24"x2
36"x5
Anerobic/VO2 Max Sprints [treadmill]
4MPH x 3 mins
7.5MPH x 3 mins
4MPH x 5 mins
8MPH x 3 mins
4MPH x 5 mins
Freemotion Walking Cable Rows
60lbsx20
80lbsx20
100lbsx20x2 sets
Freemotion Chest Press
60lbsx20
70lbsx20
80lbsx20x2 sets
Did some out of the ordinary today, I found out today I’ll be doing a PARE (Physical Activites Readiness Evaluation)which is a part of the application for police officers here in Canada. As a trainer I need to take and pass the test in order to prepare applicants for it, so I figured I’d give it a go. So just did some similar movements today to get myself back in the zone.
Bench setup and my usual knee wrap job for lighter sets ~10 wraps with the old Titan Titaniums, pretty soft wrap.
[quote]cheeta wrote:
Power GnP wrote:
Bench setup and my usual knee wrap job for lighter sets ~10 wraps with the old Titan Titaniums, pretty soft wrap.
Haha nice video, threw me off a bit that you wrapped your knees and then didnt squat, took me a minute to notice that you were not benching with them on your knees 
[/quote]
Haha, it really helps the leg drive! In all likelihood though it would not allow me to bend my knees and end up stapling me to the bench.
Wednesday, Week 17 Day 2
Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
…shirt on…
140/309x3 3 board
147.5/325x3 2 board
157.5/347x3 floating didn’t touch
167.5/369x1 pause
170/375x1 pause
Deadlift [Sumo +46 Metal Deadlifter]
75/165x5
125/276x4
175/384x3
…suit on…
210/463x3
235/518x3
…straps up…
255/562x2
275/606x1x2 sets