T Nation

The Training of the Hal


Squat: (no wraps) to 2 x 180kg, 2 x 212.5kg, 1 x 222.5kg, 1 x 227.5kg

HB Long Pause Squat: 2 x 8 x 100kg (trying to stretch out calf)

DB Seated Press: 12, 10, 10, x 25kg DBs

Trying to maintain strength peak without hurting my calf any more. Hopeful for the meet in 8 days time…




Bench: w/u with 5x60kg, 5x100kg; 5 x 130kg, 4 x 140kg, 3 x 150kg, 2 x 160kg (352.7lbs, PR!)

Pin Squat: low position (at parallel) to 3 x 190kg, 2 x 222.5kg, 1 x 232.5kg; higher position to 2, 3, x 262.5kg; low position to 4 x 2 x 222.5kg; then no pins for 3 x 190kg

Deadlift: 3x70kg; 1 x 190kg, 1 x 210kg, 1 x 220kg (beltless PR), 2 x 1 x 230kg (beltless PR), 1 x 240kg (beltless PR, = belted PR!)

Pretty fucking nice session! Calf seems to be recovering, and my bench was crazy, 160kg moved like nothing! I don’t understand the deadlift, must be from the isometric work I suppose, but feeling VERY strong today.


Stationary bike to warm up

Cable Row: 2 x 12, 1 x 8

DB High Incline Press: 10 x 35kg DBs, 10 x 40kg DBs

Cable Crunch: 3 x 15

DB Rear Delt Raise: 2 x 12

Hamstring Curl: 2 x 12

Lat Pulldown: 3 x 10

DB Lateral Raise: 15 x 10kg DBs, 12 x 15kg DBs

DB Curl: 2 sets

KB Single Arm Swing: 2 sets

Just playing around with light stuff today. I’ll probably do one more proper squat session then rest for the meet. Feeling good.


Squat: (no wraps) to 1 x 192.5kg, 3 x 222.5kg, 1 x 232.5kg

And rest. 4 days out, looking at a conservative squat opener due to the calf problem having affected my wrapped training in these last few weeks, probably going to open 240kg/150kg/240kg. Still confident I can hit the 600lb / 272.5kg squat on my third attempt, which will allow me to push on towards 300kg at the GPC-GB meet I have in May.


Pullup: one set of 20

Bench: 8 x 70kg, 8 x 115kg, 6 x 127.5kg, 3 x 140kg, 1 x 150kg (long pauses)

Easy last bench session.


Rest, water cut


Weighed in at 89.3kg, then proceeded to eat constantly for 24 hours.


Meet Day

Squat: 1st - 240kg
2nd - 260kg (PR!)
3rd - 272.5kg (601lbs) (PR!)

Bench: 1st - 160kg (353lbs)
2nd - M x 170kg (cramped)
3rd - M x 170kg

Deadlift: 1st - 240kg
2nd - 250kg (551lbs) (PR!)
3rd - M x 260kg

Total: 682.5kg (1505lbs), with British records in squat, bench, deadlift and total.




Bench could’ve been better, but overall a solid performance. Finally hit 600lbs on the squat - 300kg next!

Congrats man! Big total!

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@IronOne Yeah thanks! Should be a better total given my squat, but I guess I’m just not built for deadlift. As long as it’s going up though, right? Haha I bet I’ll squat 700lbs before I deadlift 600 at this rate :joy:


Straight back in the gym after the meet, ready for some different training:-

SGDL: 5s up to 2 x 5 x 150kg, 5 x 160kg, 2 x 3 x 170kg

Bench (w/ legs up): 5s to 5 x 120kg, 5 x 130kg, 5 x 135kg

Power Clean and Press: easy triples at 90kg

DB Curls: 12 x 40kg DBs, then drop set

Pull up: one set near failure

Deadlift: single at 207.5kg as someone had left it out! xD

I’m going to focus on getting in volume with ramped sets of 3, 5, and 8 reps during this phase. Still high frequency, possibly moving back into full-on Bulgarian squatting (but limited due to competing in wraps; these would have to be wrapless I think).


Squat: to 3 x 150kg, 3 x 192.5kg, 2 x 212.5kg

Axle Press: 8 x 70kg, 5 x 90kg, 3 x 8 x 70kg

Cable Row: 2 x 15

DB Rear Delt Raises: 2 x 12 x 17.5kg DBs

DB Lateral Raises: 2 x 12 x 12.5kg DBs

Feeling sore after the meet and then snatch-grip deadlifts yesterday, but hit some easy wrapless squats.


Deficit Axle Deadlift (beltless): to 3 x 150kg, 3 x 170kg, 3 x 180kg, 3 x 3 x 190kg

Bench w/ Legs Up: 8 x 60kg, 8 x 100kg, 8 x 110kg, 8 x 120kg, 8 x 125kg

CG Pulldown: 15, 15, 12

SS w/ -

Leg Raise: to failure


SSB Squat: to 5 x 110kg, 5 x 150kg, 4 x 160kg, 5 x 5 x 120kg

DB High Incline: 10 x 40kg DBs, 6 x 45kg DBs

Lateral Raise: 2 sets

Stationary Bike: 10 mins of sprint intervals


Squat: to 20 x 152.5kg (336lbs)

Bench: 6 x 3 x 120kg (30 seconds between sets)

Ab Pulldown: 25, 20, 15

Thought I’d do some 20 rep squats over the next few weeks to bring my conditioning up, maintain size and strength, and just as an interesting challenge. 152.5kg actually felt light :grin:


Squat: to 20 x 162.5kg (358lbs)

Strict OHP: 2 x 8 x 70kg

CG Pulldown: 15, 8, 8, (ascending weights)

Nice quick session; 20 rep squats were tough but not as bad as I’d expected… guess 20 x 400lbs will be next? Sounds like a plan xD




Squat: to 20 x 182.5kg (402lbs, obvious rep PR!)

Axle Press: to 3, 3, 3, 7, x 90kg (as usual these were power cleaned up)

Bench: 3 x 10 x 115kg (it was already loaded up so just hit some easy sets)

I was going to film the squats, but just couldn’t be bothered to set it up or ask someone tbh. I might go for 20 x 200kg though, and that will be worth filming I think. Pretty impressed with my high rep strength here, wasn’t sure I’d get past 160kg for 20 but this felt alright.


Squat: to 10 x 202.5kg (446lbs)

Deadlift: beltless singles ramp to 210kg, 220kg, 230kg, 240kg (529lbs, =PR)

OHP: 2 x 8 x 70kg

Didn’t quite have a 20 rep set in me today, but the 202.5kg felt like nothing; nice deadlift to equal my beltless PR as well!




Bench: 5 x 100kg, 10 x 120kg, 8 x 130kg, 10 x 110kg

CG Bench: 2 x 6

DB Lateral Raise: up to 20kg DBs for 10, then drop set

DB Seated Press: 8 x 20kg DBs, 8 x 25kg DBs, 2 x 8 x 30kg DBs

DB Rear Delt Raise: 10s up to 10 x 25kg DBs

DB Hammer Curl: drop set from 40kg DBs

Cable Row ss w/ Cable Ab Pulldown: 3 sets


Squat: to 12 x 202.5kg (446lbs, PR!)

Axle Clean and Press: to 5 x 70kg, 5 x 90kg, 2 x 100kg, 2 x 1 x 105kg, 2 x 8 x 70kg

Axle Continental: practice reps going up to 90kg

Finished with 10 mins of stationary bike intervals

I’m going to keep repping 202.5kg till I get to 20 I think; not far off, I didn’t actually fail on the last rep so definitely progressing fast with the strength endurance. Hoping to build a huge strength base so I can peak and hit 300kg+ in May!


Bench w/ Legs Up (thick bar): 10 x 60kg, 10 x 100kg, 3 x 6 x 120kg

Lateral Raise: 12, 10, x 20kg DBs; 10 x 10kg DBs

Seated DB OHP: 10 x 32.5kg DBs, 10, 8, x 37.5kg

DB Rear Delt Raise: 12 x 20kg DBs, 10 x 25kg DBs

Leg Raise: 2 x 25

BtN Pulldown: 2 x 10

Pulldown Ab Hold: 2 sets

Stationary Bike to finish