The Training of the Hal


Rugby Practice: 1 hour

Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg

SGDL: 2 x 6 x 170kg
OHP: 2 x 5 x 80kg
Pull-up: 2 x 8

Solid session. Nothing too extreme because I have rugby tomorrow, but I felt strong.


Rugby Match: great game, narrow win against decent opposition.


Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 2 x 2 x 220kg

SGDL: w/u, 6 x 3 x 140kg (explosive)

Bench later…

Bench: w/u with 70kg, 3x110kg, 3x130kg; 5 x 3 x 140kg

Just getting some solid reps in. Felt ok.

February 1st

Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 2 x 2 x 220kg

OHP: 3 x 5 x 80kg

Pretty good session again, ready to start pushing hard again over the next few weeks.

That’s some pretty solid weight on snatch deadlifts. I bet that straps will give you a lot more if you’re not used to wear them.

5 plates with snatch grip before summer?

btw. Are you done with high-bar work?

Yeah, the SGDLs are feeling great at the moment! If I get to 500lbs SGDL surely my conventional will be approaching 600lbs… I’ll have to test that out.

As for high-bar squats, no I haven’t cut them completely, I’ve just focused on maximizing my low-bar frequency over the last month to hit the 250kg I was aiming for and hopefully more soon! I’ll cycle them back in when I feel like changing something; I was considering doing some last week but my knee was sore so I stuck with the safer option. Maybe I’ll give them a go later this week.

Thanks for stopping by, more PRs coming soon!


Squat: w/u with 2x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 2 x 4 x 210kg

Calf Raise: 3 sets to failure, pause at top and slow eccentric

Seated Machine Row: 12 x 91kg, 12 x 105kg, 8 x 115kg (or full stack, might be 120)

More work completed. I’m quite busy at the moment with school work etc. (chemistry practical assessments this week), but still pushing hard. Looking for a new deadlift PR and another few kgs on my squat this month. Bench is improving too, so look out for some big weights there as I begin to gain bodyweight slowly to reach 105kg again.


Rugby Practice: 2hrs, not much contact but a lot of running

Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 245kg

SGDL: 3 x 160kg (add straps), 3 x 180kg, 1 x 200kg (PR!)

HB Squat: 15 x 120kg just to try it out after knee pain least week. Felt ok.

Some heavy weights lifted there, I think I’m improving nicely, especially considering the rugby beforehand.


Bench: w/u, 3 x 3 x 140kg, 3 x 5 x 130kg, 3 x 8 x 110kg

Nothing else today, tired and couldn’t get to the gym so trained bench at home. Heavier work tomorrow.

Congratulations on the SGDL PR man! Nice work, especially after rugby

@squats_and_milk Thanks, I have a feeling I’ll be breaking that again soon though as I’m still getting used to the straps and how much more I can lift with them - 220kg might not be too far away!


Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 245kg, 4 x 220kg (PR!)

Pull-ups: a couple of sets of 10 and then some isometric holds

I went in looking for a PR today, and, as it wasn’t coming with the maximum lifts, I decided to go for reps with 220kg. It was a bit ugly on the fourth rep but definitely a new PR, so I got what I wanted (albeit with a rather small increase, but we’re getting there!). Another good session.


Deadlift: beltless snatch-grip to 3 x 160kg, 2 x 190kg (PR); then conventional, belted - 1 x 210kg, 1 x 220kg, 1 x 230kg; then beltless - 2 x 1 x 200kg; then beltless snatch-grip - 5 x 160kg

Push Press: w/u, 5 x 90kg, 5 x 100kg (massive PR!), 1 x 107.5kg (PR!)

Well that pressing was crazy… My previous record was 2 reps (I believe) at 100kg, so hitting 5 was bizarre - I guess all of my overhead press sessions payed off at once!
There was a rugby match scheduled for today so I had planned to take a day off squatting; it was canceled in the end because the pitch had flooded (not sure how, it isn’t raining much), but since I had already decided not to squat I thought I’d go for some deadlifts and presses for a change.
Evidently going for the overhead press PRs fresh was a good idea.



Bench: w/u to 3x130kg; 5 x 140kg (=PR), 3 x 145kg, 6 x 130kg

Very pleased with the set of 5, felt strong.


Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 2 x 230kg (=PR)

HB Squat: 6 x 2 x 150kg (5 sec. pause squats)

Squats felt great today, far sharper technique-wise than last session. I’ve decided to run the “Russian squat routine” for high-bar squats after my daily low-bar max., possibly twice a week instead of three times for obvious reasons but otherwise as written. First session of HB today felt fine.



Bench: w/u with 5x70kg, 3x110kg; 5 x 3 x 130kg


Rugby Practice: 1 hour

Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg

HB Squat: 6 x 3 x 150kg (paused reps)

CG Pulldowns: 15 x 85kg, 12, 10, x 98kg

Hit 230kg as a “minimal maximum” and then went straight into high-bar. Not bad.

Damn, that push press was not too shabby. Good job man, I’m at least 10 kg behind you, gonna try to catch up with you soon :wink:

@squats_and_milk Yes, I was impressed with myself there, major progress. Maybe we should have a race to 120kg overhead, or something similar scaled to bodyweight. What’s your best push press single?


Squat: to 220kg, 230kg

OHP: 2 x 5 x 90kg, 5 (strict) x 70kg

Pullups: max reps

Not much yesterday; I was tired after the two days of high-bar in addition to the normal heavy low-bar singles, and wanted to remain fairly fresh for rugby today.


Rugby Match: played about 60 mins. of the game, and won. Good job done.

Bench later…



Bench: 5x70kg, 3x110kg; 3, 3, 3, 3, 5 (=PR), x 140kg

Hell yeah that would be a nice challenge for me.
With relatively small strict press numbers and decent leg drive… I kinda jerk my push presses a bit. The heaviest I went behind the neck are smooth 3 sets of 9 with 85 kgs. (BW 87-88 kg)
Never tried 1-3RM but the first rep is always the most difficult one so my max is prolly around 105 kg.


Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg

HB Squat: 6 x 2 x 150kg (5 sec. pause in bottom position, beltless)

Muscle Snatch: 4 x 4 (or 5) x 60kg (superset with the first sets of high-bar squats)

Still going well. High-bar, beltless pause squats felt very easy; hopefully running this Russian Squat Routine as my high-bar program will get me to a 200kg+ beltless high-bar squat (220kg would be nice in the near future).
@squats_and_milk Sounds good, let’s get working on it! Two red bumper plates (25kg each) per side - it should look pretty too!