T Nation

The Training of the Hal





Bench: w/u with 2x3x70kg, 2x3x110kg; 8 x 3 x 130kg

Quick "heavy-speed" session. Not bad, but I need to put in a lot more work if I'm to push past 400lbs this year, so look out for some heavy benching soon.


Good work man, looks like high-bar squats do wonders for you. 7 PRs more and you're over 600



HB Squat: (beltless) w/u with 3x120kg; 5 x 160kg, 4 x 170kg, 3 x 180kg, 2 x 190kg, 1 x 200kg (beltless PR)

SGDL: 2 x 160kg, 2 x 2 x 180kg, 3 x 2 x 160kg

Just some high-bar today, far less stressful than a low-bar max. so quite a nice break (psychologically, at least). 200kg is a minor HB beltless PR, but I'll go for more to test it out after this short HB cycle in the next week or two. Hopefully I'm capable of at least 210kg on a good day.

@squats_and_milk Yes, great progress with my HB squat recently and it does seem to be helping. It's also far less stressful than normal squatting, so I enjoy using it as a "light" session occasionally on its own.



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

Push Press: (thick bar) 5 x 90kg, 3 x 100kg, 2 x 105kg (=PR), 1 x 110kg (242.5lbs, PR!)

Easy push press PR, looks like 120kg might fall in the next month or two! Squats as usual, 240kg is now pretty routine (definitely a good thing).



Squat: w/u with 2x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg

Pull-ups: a few sets with long isometric holds

Great to be hitting 250kg in a normal day-to-day fashion; good depth etc. as well. I did let my weight shift forward a bit though, and if I eliminate this as I did when I lifted the 255kg I should be good for 260kg+.
Getting my bodyweight back up a bit, currently between 101-102kg, up from a low of 98kg.



Bench: w/u with 5x70kg, 4x110kg; 6 x 140kg (=PR), 3 x 150kg (PR?), 1 x 160kg (=PR)

CG Bench: 2 x 6 x 120kg

Strong benching today, progress coming!



Squat: w/u with 2x120kg, 1x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg

Push Press: 4 x 100kg, 1 x 110kg (=PR), 2 x 2 x 100kg

250kg felt better than it ever has before; I nearly went for a PR, but my knee had been feeling sore earlier on and I didn't want that to return. Really good session.


Good to see you hitting PRs. It's a hell of a lot of motivation for me to bring that push press up.



Muscle Clean: 10 singles with 90kg, 4 singles with 100kg (30 sec. between reps)

SGDL: 12 x 1 x 120kg (10 sec. between reps), 5 x 2 x 140kg (30 sec. between reps)

Bench: w/u with 5x70kg, 3x110kg; 3 x 140kg, 3 x 2 x 150kg

Gym was shut today and couldn't I get to the other one so I did some fast pulls and bench. 150kg is moving easily for reps, I think 170kg is on the horizon...


Good to hear; your training seems to be going pretty well too!
My press is getting stronger, but I have a lot more work to do to get over 120kg. I think higher frequency has definitely helped, major improvements recently with push presses 2-3 (or more) days a week, and also working on the timing of leg drive and my pressing speed.
I actually think presses have helped my squats slightly by improving my stability and balance, so that's another benefit, as well as helping my bench.



Squat: w/u with 2x70kg, 2x120kg, 2x160kg; 1 x 220kg, 1 x 240kg

HB Squat: (beltless) to 2 x 2 x 180kg

SGDL: to 5 x 160kg, 5 x 170kg, 3 x 180kg

In the college gym for this, so didn't push the squats further because of the bars (they always make me work harder because they're slightly bent and very thick). No mirror though, and I had someone video the 240kg and it looked good, so that's a positive sign. More squatting today...



Squat: w/u with 2x120kg, 1x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg

Push Press: 3 x 3 x 100kg

Yesterday's session. Today's training is coming soon...



Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 250kg, 2 x 230kg

HB Squat: (beltless) 5 x 3 x 170kg

Not the nicest squat max. today, but it went up without too much of a problem. Still working, 600 coming...



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

Push Press: 6, 4, 4, x 90kg

I didn't get much sleep last night and wasn't at my best, so just 240kg today. I've also hurt my bicep / elbow slightly somehow, so nothing too heavy overhead either, but still building and improving everyday so it's all good.



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

Solid effort on squats. The double PR was very tough, but considering I was feeling tired before the session I think I did quite well.



HB Squat: (beltless) 3x120kg; 3 x 160kg, 2 x 180kg, 2 x 1 x 190kg, 2 x 6 x 160kg

Deadlift: 2 x 170kg, 1 x 210kg, 1 x 230kg, 1 x 235kg (=PR), 1 x 240kg (529lbs, PR!), 8 x 1 x 210kg (cluster style, every 10-15 sec.)

An enjoyable session today, with this year's (long-awaited) first deadlift PR - 240kg has finally been lifted! I could probably push it as far as 245kg or possibly 250kg given some rest to peak, but I'm pleased with this for now.



Hill Sprints: w/u, then 8 x ~20m with adequate rest between them (focusing on acceleration)

Paused Squat Jumps: sets of 4 for maximum height

Bench: w/u with 6x70kg, 2x3x110kg; 3 x 140kg, 2 x 150kg, 3 x 150kg, 4 x 2 x 150kg

Some plyometrics and sprints for a change today after being left sore from the deadlifts yesterday. Good bench session as well. Back to squats tomorrow.



Squat: w/u with 3x70kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 250kg

Push Press: 3 x 100kg, 1 x 110kg (=PR), 5 x 3 x 100kg

Klokov Press: 4 x 8 x 50kg



Bench: w/u with 3x70kg, 3x110kg; 2 x 8 x 130kg

Some bench to finish the day. Good work today, still sore from deadlifts but got some decent weights in.


Well, you said you need to start training deadlifts more... And now that random PR. Definitely not too shaby, keep it up!