T Nation

The Training of the Hal




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

SGDL: 2 x 3 x 170kg, 2 x 4 x 120kg (fast)



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

HB Squat: (beltless) 6 x 4 x 150kg

Machine Row: 2 x 10 x 119kg, 2 x failure x ~90kg

Very nice high-bar squatting today, RSR going well despite the added stress of squatting to a max beforehand (or near-max today, but still >500lbs). Bench later I think...




Bench: w/u with 5, 3, x110kg; 5 x 140kg, 3 x 145kg, 2 x 150kg

Just a few heavy sets last night, more volume today.



Bench: w/u with 2x4x110kg; 6 x 3 x 140kg

Quick bench session today, took the day off squats etc. Plenty more to come tomorrow...



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

HB Squat: (beltless) 5 x 152.5kg, 5 x 5 x 155kg

Just the usual 240kg / 529lbs again today because I wanted to push the high-bar squats a bit more. This was the 6 x 5 day of the RSR; I missed out a 6 x 2 day because I felt good, so I have one in hand to fall back on if I'm struggling. I also put the weight up, for the simple reason that it felt too light. As I am still getting used to the movement, my strength and proficiency are increasing quite rapidly for now - there's no reason to limit myself, so why not keep adding weight? Maybe a 220kg high-bar squat will be on the cards in the near future!


Out of curiosity, what are your HB numbers based on? Is it a true 1RM or some laid-back training max?
Asking because RSR seems so challenging to me and you do it after training maxes. Good work man!


@squats_and_milk My RSR weights are based on my best beltless high-bar squat of 190kg. I have hit 200kg with a belt and might be able to do more on a good day, but it's basically a max. Since I haven't trained my high-bar much I'm not yet very efficient, so I am finding it quite easy at the moment. In fact, I'm considering dropping the RSR after the 6x6 and doing some work with sets of 5 for a while to see how far I can push it, but I think finishing the routine first is probably best - as the intensity goes up I might find that I begin to struggle.



Squat: 3x70kg, 3x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg (550lbs, =PR), 2 x 230kg (=PR)

Push Press: 2 x 5 x 90kg

I felt like going for something big today, and I think equalling my best squat qualifies, especially after 6 x 5 yesterday. Still no new PR, but as I've said I'm concentrating on increasing my high-bar beltless squat and my "base" of strength to push me on towards 600lbs in the next few months, so all is going to plan. Push press is feeling very strong.



HB Squat: (beltless) w/u with 3x70kg, 3x120kg; 6 x 6 x 160kg

Machine Row: 15, 10, x 119kg, then to failure close-grip with 80kg

I felt like a different session today, so focused on high-bar alone instead of the usual routine. I've increased my "RSR" weights even more because I was getting bored of not feeling that failure is imminent at any given moment during a squat set. Nice session.



Squat: to 230kg

Push Press: 5 x 90kg, 4 x 100kg, 2 x 105kg (231lbs, PR), 4 x 90kg

Pullups: 12, 10


Squat: w/u with 3x120kg, 1x170kg; 1 x 220kg (with 5 sec pause), 1 x 240kg, 1 x 245kg, 3 x 230kg (507lbs, rep PR!)

Some bench coming up now.




Bench: 5x110kg, 3x110kg; 4 x 3 x 140kg, 6 x 140kg (PR!)

Short bench session but finished very well with that rep PR.



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

HB Squat: (beltless) 3 x 5 x 170kg, then a quick triple

I was running out of time with the HB squats, and didn't want to push it and get injured, so I left it at 3 sets of 5 instead of 5 and just added a quick triple onto the end right after the last set. I'm very pleased with my HB progress and 240kg low-bar felt good too, so plenty of reasons to expect more PRs this month.



Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg (=PR), 1 x 252.5kg (~556.5lbs, PR!)

OHP: 8, 8, 6, x 70kg

Very strong squatting today, all lifts felt pretty comfortable and depth was good throughout. Strict / semi-strict presses to finish.

Here comes 600lbs, look out for it this spring!



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

OHP (starting with power clean from floor): 10 x 60kg, 3 x 5 x 80kg

CG Pulldowns: 4 x 8 x 91kg

An easier session today because I'm hurting a bit after yesterday (I assume that's why, anyway). Solid pauses on the squats, and the clean and press sets felt good.


Damn, that's not too shabby at all. Only 20 kgs to that 600 barrier, I bet you'll do it before summer!


congratz on the 556 dude! Keep to the grind dude! :grinning:


@squats_and_milk Definitely getting better every week. I'm working on that 120kg push press as well, but you're ahead of me in terms of bodyweight ratio so I might just have to go for 130kg this year.... It's feeling stronger so we'll see.

@farmerowen1 Thanks, I'm inching closer to that next milestone, certainly not stopping any time soon!


Bench: w/u with 2x5x70kg, 2x3x110kg; 1, 2, 3, x 140kg, 1, 2, 3, x 145kg, 1, 2, x 150kg

Just some wave ladders for bench; I had 4 hours of chemistry and mathematics tests to get through in the morning, and didn't feel that traveling to the gym for squats after that would be worthwhile as I was so tired. The bench sets were ok.

Training for the 24th to follow soon...



Rugby: "friendly" match vs a local team, easy win but plenty of fitness work involved


HB Squat: (beltless) w/u with 3x70kg, 3x120kg, 3x160kg; 4 x 4 x 180kg

Seated Row: 2 x 12
Machine Seated Press: 2 x 12



Squat: w/u with 3x120kg, 3x160kg, 1x200kg; 1 x 220kg, 1 x 230kg, 1 x 235kg

HB Squat: 8 x 2 x 160kg (short conversation at the bottom of each rep!)

Push Press: 6 x 80kg, 5 x 90kg, 3 x 100kg

In the college gym and helping to train some of the younger rugby players, so I had to put up with the bars in there, which are slightly off-putting (thick, bent, poor knurling). So, just 235kg today, but still alright. Very long pause squats involved saying something at the bottom before coming back up - just mixing it up a bit!


Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 245kg, 3 x 230kg (= rep PR)

DB Standing Press: 8 x 30kg DBs, 6 x 32kg DBs, 5 x 34kg DBs

Good session. Still feeling strong, more PRs coming soon...



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

HB Squat: (beltless) 3 x 3 x 190kg (massive PR, of course!)


Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg, 1 x 255kg (562lbs, PR!)

OHP: 3 x 8 x 70kg

Great squats, very fast out of the hole as well. Bench later...