The Training of the Hal

15th


Deadlift: double overhand to 2 x 190kg, then 12 or so singles at 190kg with 30 sec rests, then loads of doubles at 160kg

Facepull things: high reps for shoulder health

Cable Rows: 4 x 8

Curls: strict, triple drop set

Now, NEWSFLASH: I am embarking on a new level of training today… Bulgarian Smolov. I will ramp to a heavy or even maximal single (depending on the day), then use the Smolov Base Mesocycle as my back-off work. All Smolov work will be in wraps, to maximize my chances of learning them in time for the meet. Let’s fucking go !!!

16th


Squat: usual warm up Bulgarian style, then 4 x 9 x 160kg (w/wraps)

Slingshot blue knee wraps felt way better than the harder ones I used before.

17th


As last week, had to have Saturday off. Gym hours very inconvenient.

18th


Squat: w/u as usual, then 5 x 7 x 172.5kg (in wraps)

CG Legs Up Bench: 5 x 100kg, 5 x 110kg, 5 x 120kg, 5 x 110kg

Facepulls

Reps were flying up! Almost wanted to add more weight, but thought I’d stick with the plan given the volume this week. Looking good so far…

19th


Travel, party, OFF.

20th


More travel etc., loads of walking, plus quick hotel workout (2-3 sets to failure of DB curls, press, lateral raises, and Cuban press, plus abs with medicine ball).

21st


Squat: usual w/u, then 6 x 5 x 185kg, 5 x 190kg

Legs Up CG Bench: 8 x 100kg, 5 x 110kg, 8 x 100kg

Plus Machine Press and Pulldown.

Went heavier on final set as I felt so good. Legs flying, just need to keep working on my overall work capacity, stability, wrap technique, and overall strength to peak for February!

22nd


While waiting for the squat rack:

10 mins stationary bike, 2-3 sets of pull-ups, overhead squats with bar, etc.

Squat: to 9 x 3 x 195kg (+weight of collars)

Ran out of time after waiting for a PT class to finish on the squat racks! Wrapping took ages with all the sets, but the weight was ok despite loose wraps and rushed rest periods. Feeling good.

23rd


Squat: to 4 x 9 x 170kg (+collars)

24th


Squat: just up to one set of 6 x 185kg, in a rush and wanted to get something in before Christmas.

Deadlift: 8 x 2 x 140kg

SM High Incline Press: 12, 10, 10, 8, x 70kg

Hamstring Curls

Military Press: 2 sets to failure

25th


OFF / walking

26th


OFF / walking

Gym still closed. Feeling good in general.

27th


Squat: to 3 x 7 x 185kg, 7 x 190kg, 7 x 195kg

Facepulls: 25, 25, 20 (increasing weight)

DB Curl: dropset

Added weight on final Smolov sets because I felt strong. Working nicely so far

28th


Bench: to 6 x 2 x 125kg (long pause)

DB Incline: 6 x 40kg DBs, dropset

DB Curl

DB Lateral Raise

Plus Abs and Stationary Bike.

Just bench today, heavy squats tomorrow and Friday.

29th


Squat: w/u with 2x110kg, 1x150kg; 5 x 195kg (+collars), 5 x 200kg (+collars), 5 x 210kg, 2 x 5 x 195kg (+collars)

Speed was good. Cut last two sets in favour of going heavier, but still plenty of volume. Video below:

https://instagram.com/p/BOnWGZSA8D4/

30th


Squat: 2x110kg, 1x150kg; 3 x 207.5kg, 3 x 212.5kg, 3 x 217.5kg, 3 x 222.5kg, 3 x 207.5kg

Really pressed for time and had to wait for a rack, so only 5 sets of 3… but pretty heavy :smiley:! So much more potential though, need to cut my depth slightly and wrap tighter. Poor angle, but video below:
https://instagram.com/p/BOpaRnsABMD/

31st


Bench: to 6 x 3 x 120kg (Russian squat routine)

SM Seated Incline Press

DB Curl

Deadlift: to 2 x 190kg, 2 x 2 x 200kg

1st


OFF (gym closed and had to recover from NYE rave)

2nd


Squat: to 4 x 9 x 175kg

Into the final week of Smolov Base! Pretty decent sets of 9 today, I’m getting there… #raceto300kg #squatandpartyeveryday

3rd


Bench: to 6 x 4 x 120kg

Axle Deadlift: 2 x 110kg, 2 x 150kg, 2 x 190kg, 1 x 210kg, 1 x 220kg

Machine Chest Press: 3 sets finishing with pump set to failure

Leg Raise: 30, 25
SS with -
KB Curl & Press: 8 e/a x 12kg, 6 e/a x 16kg, 4 e/a x 24kg

CG Pullup: 2 x 10

Cable Row: 2 x 12, (add weight) 6

Some deadlifts today to make sure I’m still progressing with them. Bench ok, but had to move my grip in as my triceps are too strong for my chest at the moment… need to bring my chest up to maximize my chances of hitting 180kg.

I should note I’m currently doing 20 mins on the stationary bike morning and evening.

4th


Squat: w/u with 2x110kg, 2x150kg, 1x192.5kg; 7 x 192.5kg, 7 x 202.5kg, 7 x 212.5kg (468lbs, must be a PR!), 7 x 192.5kg

Bench: to 4 x 2 x 120kg, 2 x 2 x 130kg

Very nice! So sore after deads etc. yesterday, but just kept going! Also found a better bench technique, so feeling more confident about that too. Actually did 4 x 7 as I felt I’d done enough tbh.

Video:

https://instagram.com/p/BO2VJg0AeQL/

5th


Bench: to 5 x 5 x 120kg, 4 x 120kg

Push Press: 4 x 5 x 70kg

DB Hammer Curl: drop set from 42.5kg DBs down

Lateral Raise: drop set

Leg Raise: 30, 20

KB Curl & Press: 8 e/a x 16kg, 4 e/a x 24kg

Facepulls

6th


Squat: 2x110kg, 2x150kg, 1x190kg; 5 x 212.5kg, 5 x 222.5kg (490.5lbs, PR!), 3 x 232.5kg (512.5lbs, PR!)

Got a bit of a cold, and kept messing up my wraps, but got some nice heavy sets in! Getting ready to test and then move into the intense phase soon…

https://instagram.com/p/BO7ga7SA_Eh/

https://instagram.com/p/BO7iysrAJPU/

8th


Facepull: 5 sets

Bench: to 2 x 6 x 120kg, 3 x 2 x 130kg

Cable Rows

Hammer Curls

Shoulder Stuff…

9th


TEST DAY - Working up to a single around 95% (post Smolov Base variation)

Squat: w/u with 2x110kg, 1x150kg, 1x190kg; 1 x 232.5kg, 1 x 242.5kg, 1 x 252.5kg (~556.7lbs, PR at this BW)

Deadlift: easy singles up to 230kg

Bench: to 6 x 120kg, 3 x 130kg, 2 x 140kg; 8, 8, 8, 6, x 100kg with legs up

Then pulldowns, curls, KB stuff and lateral raises.

NICE! First time training properly in these wraps, and didn’t get them extremely tight, but hit some pretty good singles and then did a load of extras… So overall I’m feeling really confident with 6 weeks to go!

Btw @Reed as you’re killing it in wraps atm it’d be great if you could make any suggestions in terms of making the most of them based on the video! Anyone else too, feel free to chime in. Thanks all, :weight_lifting_man:t2::v:

https://instagram.com/p/BPDUCnLgK6E/

I’m at work for a few more hours but I’ll gladly look when I get off.

1 Like

Biggest thing here is you aren’t screwing the floor and forcefully keeping everything twisted out. From start to finish squeeze your glutes and hips through, brace your core specifically your obliques and lower abdominals. It will pull your hips under you, rotate knees, quads and his externally and will allow you to twist and screw the floor. I understand knee valgus isn’t entirely dangerous to an extent but yours is pretty bad especially to be on wraps. Also when you reverse you want the force to go up not in and up. Imagine twisting the floor completely apart start to finish and hold that position start to rinish. You have to get and maintain that tightness perfectly or you will cave.

Very jealous of that low bar and upright position with it. You figure out the wraps and keeping everything tight and you have some insane leverages for some absolutely massive squats.

1 Like

@Reed Awesome detailed response, thanks. Yes, I’ve always known about the knee valgus and had previously decided based on Olympic lifters and many Russian lifters that it’s basically a non-issue, that is UNTIL I started squatting in wraps. In wraps I think it’s way more important to limit this, and I have been trying to keep it under control. I think I’d overlooked the “screwing your feet into the floor” aspect though, and I’ll try to work that in immediately. Thank you for the reminder to stay tight too, I think I may have been slacking a bit when it comes to glute and oblique tension - all these things should add up to help get some extra pounds on the bar. Might be worth me doing some glute activation quickly before I squat just to emphasise this. As for body proportions and leverages, yeah I think squat will always be my best lift (along with bench), my low bar feels really natural. Deadlift needs work though… Thanks again, and good luck for your meet!

1 Like

10th


Axle Muscle Clean + Press: loads of light triples

Single Arm Axle DL: loads of light triples

Bench Overcoming Isometric (into Pins): 3 sets of 2 holds in each of 3 positions (had 110kg on the bar)

Bench: 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg

Leg Raise: 30, 20, 15

Upper Back work.

First day of bench routine: I’m going to take my bench from around 150-160kg at the moment (best paused is 160, but I was heavier then) to 180kg… So nothing too ambitious :grin:

It will be 3-5 sessions a week, each as follows:-

  • Overhead pressing movement first
  • Overcoming isometrics on bench in multiple positions versus pins second
  • A light 5/4/3/2/1 on regular bench at the end

I will progress by adding weight to the 5/4/3/2/1 each week, and will eventually drop the first two exercises so I’ll be doing 5/4/3/2/1 on its own to peak for the meet (obviously by this point it will be much heavier).
The final 5/4/3/2/1 session should end with a single of at least 170kg if all goes to plan.

11th


(Just a quick session today, so straight into the isometrics)

Bench Isometrics: usual stuff, different positions (starting with the lowest)

Bench: 5 x 110kg, 4 x 115kg, 3 x 120kg, 3 x 125kg, 1 x 130kg (paused)

Done. Was sore before I started, but felt better as I got into it. Still resting lower body ready to begin the Smolov Intense Cycle, but this bench program is giving me plenty to do on it’s own. If anyone is interested in rapid bench gains and high frequency training… Yeah, FOLLOW! XD!!

Seriously though, massive lifts coming - that’s a promise. :+1::+1::v:

12th


Bench Isometrics

Bench: 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg

Axle Deadlift: to 3 x 1 x 200kg (beltless), 6 x 3 x 120kg

13th


Off

14th


Off

15th


SMOLOV INTENSE MESOCYCLE

Squat: to 3 x 4 x 215kg, 5 x 215kg

Curls

Pullaparts

16th


Bench Isometrics

Bench: to 5 x 115kg, 4 x 120kg, 3 x 125kg, 2 x 130kg, 1 x 135kg, 1 x 140kg (paused)

DB Shoulder Press, Hammer Curl, Pulldowns and Abs.