The Training of the Hal

EDIT: Since I’m not allowed to write a separate post saying thanks to keep it separate from my training (:rage:), seems I’ll have to re-type it here… But anyway thanks @max13 :laughing: !!!

6th


Session 1:

SGDL: 2 x 110kg, 6 x 2 x 140kg, 2 x 170kg, 2, 1, x 180kg (all beltless and strapless)

DOH Axle Pull + Shrug: 5 x 3 x 110kg

Chest Press Machine: 8 x 2pps, 8, 6, x 3pps, 10 x 2pps, failure with 1pps

GHD thing: 2 x 10

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Session 2:

Bench: EMOM 3 reps with 120kg, x 6

HB Squat: 1x70kg, 1x110kg, 1x150kg; 1 x 180kg, 1 x 190kg, 1 x 200kg, 2 x 180kg, 5 x 150kg (all belt only)

I kinda feel I should’ve gone for 205 or 210kg, but I’m not pushing my high bar 100% at the moment with all the other stuff and with so long until I next compete. 200kg is alright, felt pretty nice too.

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7th


Session 1:

Parallel Box Squat: to 3 x 180kg, 3 x 200kg (PR), 3 x 210kg (PR!), 5 x 180kg (all belt only)

Plenty of posterior chain strength there, just learning to utilize it properly again! It’s amazing how box squats seem to help me to get even tighter than usual… maybe it’s to do with me having a slightly wider stance? Idk, but they’re ideal at the moment :+1:

Session 2:

GHD Thing: 3 sets
SS with -
V - Ups: 3 sets to failure

HB Squat: 1x110kg, 1x160kg; 1 x 180kg, 1 x 190kg, 1 x 200kg (all belt only)

OHP: 2 x 6 x 70kg

That’s all for today.

8th


HB Squat: 1x100kg, 1x140kg; 1 x 180kg, 1 x 190kg, 1 x 200kg, 3 x 3 x 160kg, 3 x 170kg

9th


Parallel Box Squat: 3x100kg, 3x140kg; 2 x 180kg, 2 x 210kg, 1 x 220kg (PR!), 2 x 2 x 210kg

GHD Thing: 3 x 12

Pulldown: 3 sets

Holy shit those box squats get to my head! The weight wasn’t extreme, but the whole body pressure had me close to passing out afterwards. In a good way though, I guess :grin:

10th


GHD Extension: 3 x 12 with KB

HB Squat: w/u to 190kg, then 3 x 3 x 160kg

Bench: 6x60kg, 6x100kg; 10 x 120kg (recent PR?), 8 x 130kg (recent PR?), 3 x 140kg; 10 x 100kg close grip

Seated DB Press: 10 x 30kg DBs

Then shoulder complex to failure. Then:

V-Sit: 15, 10, 8

superset with -

Pullup: 15, 10, 8

Had another rep in me on 120kg, and all sets were pretty damn good today; I trained with someone else so had a spot available, though I didn’t actually need it in the end. Very short rest periods, nice reps. My bench has hope, I’d say, despite losing weight!

11th


Axle Deadlift: 2x70kg, 2x110kg, 1x150; 1 x 190kg, 1 x 220kg, 1 x 230kg (=PR), M x 235kg, 4 x 1 x 200kg, 3 x 190kg

GHD Extension: 4 sets working up to 48kg in KBs

Pullup: 3 sets

Leg Extension: 3 x 15

No squats today, just the axle. Not quite there with the 235kg, but 230kg was ok so not bad.

12th


SSB Below-Parallel Box Squat: to 3 x 140kg, 5 x 3 x 150kg, 2 x 8 x 100kg

GHD Extension: 3 sets

Incline DB Bench: 10, 8, x 35kg DBs

Machine Press: one set to failure

DB Curl: one set to failure

SSB made it very tough for me with these deep, wide stance box squats; not much weight on the bar but SERIOUS muscle recruitment necessary to lift from such an awkward position. Great work I’d say!

I hear ya on the SSB to a low box. I hit those a few days ago and the weight got heavy real fast. Going to work those in more often.

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Yeah well the thing is my shoulders / upper back seem to bleed really badly if I squat low bar more than a few times a week, probably because I hurt them so badly doing it everyday for months earlier in the year; this makes variations like this ideal, and I kinda feel that if it’s that hard it must be working SOME kind of weak point, right? Good exercise I’d say.

13th


GHD Extension: 15, 15, 15, 12, x BW + green KB

Axle Press (from clean): 3 x 60kg, 6 x 80kg, 5 x 90kg (rep PR?), 6 x 80kg

Seated DB Press: 8, 8, 10, x 27.5kg DBs

“Angled” Machine Row (more upright Hammer Strength type of thing): 4 sets, building up to 9 x 3pps (failure)

Circus Style DB Press: sets ramping up to 3 each arm with 47.5kg DB

HB Squat: 2x100kg, 2x140kg; 4 x 2 x 160kg (beltless, first rep paused)

That was it for today, backing off with the squat intensity slightly so I can get some other stuff done, but more to come don’t worry :wink:

14th


Parallel Box Squat: 2x100kg, 2x140kg, 1x180kg; 1 x 220kg, 1 x 222.5kg (PR), 1 x 227.5kg (PR), 1 x 232.5kg (PR!), 2 x 220kg (PR!), 3 x 3 x 180kg

V-Up: 15, 10, 10
SS w/
Pullup: 10, 10, 10

Hammer Strength Leg Press (separately loaded legs): up to 12 x 5pps

As I said before, the strength is there; just trying to pick up my low bar technique so I can hit 250kg+ again. No spotters, which is normal for me but doesn’t work so well on box squats… kinda limited my top sets, might have to figure something out if I’m going to keep box squatting near-max weights.

15th


Bench: 5x60kg, 5x100kg; 2 x 140kg, 5 x 3 x 130kg, 2 x 5 x 120kg

Machine Press: 3 sets, last to failure

Alternating (single leg) Leg Extension / Leg Curl: superset, last set to failure

Slept awkwardly and pulled an upper back muscle a bit, so not too much today.

16th


No lifting. Loads of walking as usual, keeping lean.

17th


Session 1:

GHD Extension: 16, 14, 14, 13, x green KB

HB Squat: to 180kg, 1 x 190kg, 1 x 200kg

Wide Grip Bench (bent bar): 6 x 70kg, 6 x 100kg, 6 x 110kg, 6 x 120kg

Session 2:

HB Squat: to 180kg, 1 x 190kg, 2 x 160kg, 6 x 120kg, 8 x 1 (very long pause) x 150kg, 30 sec rest periods

Muscle in mid/upper back (lower lat region) still pulling on some things; I’ve had it before and it usually comes from racking a weight awkwardly on low bar squats (this gym has a couple of annoying racks that make it difficult to rack a weight comfortably). So yeah, loads of high bar, which didn’t hurt it too much. Should go in a week or two.

18th


GHD Extension: 4 sets

WG Bench (legs up): 6s to 6 x 120kg

Iso-lateral Leg Press: 1/3 ratchets up to around 7-8 pps

Alternating Single Leg Curl: to near failure

Something else??

19th


GHD Extension: 20, 17, 14, 12, x green KB

WG Bench (legs up): to 10 x 120kg (PR), 2 x 3 x 130kg, 6 x 110kg

Seated OHP from Pins: 3s ramp to 3 x 90kg (PR?), 2 x 5 x 80kg

HB Squat (long pause): 4 x 3 x 140kg (beltless)

DB Lateral Raises: 15 x 12.5kg DBs, 12 x 15kg DBs, 9 x 17.5kg DBs

I’m back to my favourite bench training lifts: seated OHP from pins and bench with legs in the air. Twice bodyweight by February? We’ll see…

Right, been really busy but back now. I trained on the 20th and 21st, with SSB low box squats and legs raised bench involved. Saturday and Sunday were off (loads of walking etc. though).

24th


GHD Extension: 20, 15, 12, 12, x red KB

HB Squat: to 3 x 140kg, 8 x 3 x 150kg (beltless)

V - Up: 17, 12, 8, 8

25th


GHD Extension: 15, 12, x red KB

Axle Deadlift: to 1 x 190kg, 4 x 2 x 200kg; then double overhand 10 x 3 x 110kg

DB Standing Press: 8, 8, x 30kg DBs

Cuban Press: 2 sets

I’ve been doing a serious amount of walking everyday on top of training for fat loss etc.; just thought I’d mention it, as it seems to be working.

26th


GHD Extension: 4 sets

Low Box Squat: to 5 x 2 x 180kg

Bench with legs up: to 5 x 125kg, 3 x 3 x 130kg

27th


GHD Extension: 3 x 12 x red KB
SS with -
V-up: 3 x 12

HB Squat: to 3 x 5 x 140kg

Bench: 8 x 3 x 100kg (<1min rest periods)

Machine Chest Press: 10, 12, x 2pps

DB Lateral Raise: 10, 8, x 17.5kg DBs, then long static hold / pump set with 6kg DBs

28th


ME DEADLIFT

Deadlift from Blocks (2 blocks): to 190kg, 1 x 220kg, 1 x 230kg, 1 x 240kg (Top Set); 3 x 3 x 200kg

Axle Clean: 4 x 5 x 70kg
SS with -
HB Squat: 3 x 5 x 130kg

Machine Row: 4 sets

29th


I was busy all day and the gym shut at 4 so just more walking.

Today’s training soon…