The Training of the Hal

How’s your exam session going? Hope to see some PRs when you’ll finish it

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9th


Bench: w/u with 2x5x70kg, 3x110kg; 3 x 120kg, 3 x 130kg, 1 x 140kg, 1 x 150kg, 7 x 3 x 130kg

10th


Squat: w/u with 3x70kg, 3x120kg, 1x170kg; 1 x 220kg, 1 x 230kg, 1 x 240kg, 5 x 3 x 180kg (very fast!)

BtN Push Press: 8 x 60kg, 6 x 80kg, 6 x 90kg, 4 x 95kg, 3 x 97.5kg, 10 x 60kg

11th


HB Squat: w/u with 3x70kg, 3x120kg; 5 x 150kg, 3 x 160kg, 2 x 170kg, 3 x 1 x 180kg, 3 x 150kg, 5 x 150kg

Deadlift: 3 x 110kg, 3 x 160kg, 1 x 210kg, 1 x 220kg, 3 x 3 x 160kg

Bench: w/u with 5x70kg, 3x110kg; 5 x 3 x 120kg


Still going pretty well, nothing very heavy on low bar squats because my shoulder keeps bleeding and I need it to heal and I’m busy at the moment anyway. Bench is improving, starting to feel comfortable again.

Exams going quite well, but another two weeks yet. Squats seem to have burnt me out mentally (not physically at all, to be honest), so I’m taking this time off daily max. squatting and I’ll try to build some muscle and overall strength. When I return to high frequency squats, I should be ready for some big PRs.

12th


Bench: (very wide grip) to 3 x 130kg, 2 x 2 x 140kg, (competition grip) 5 x 3 x 120kg

13th


Squat: to 230kg

Plus something else, not recorded and I can’t remember.

14th


Sumo Deadlift: to 220kg, then from 2" blocks 2 x 220kg, 5 x 1 x 220kg, then from floor 3 x 2 x 200kg

Zombie Front Squat: to 5 x 2 x 100kg

Deadlift: 5 x 3 x 160kg

Seated DB OHP: 22.5kg DBs for 10, 8, 8, 6

Curls to finish.

15th


Bench: to 3 x 130kg, 3 x 2 x 140kg, then slight incline to 7 x 3 x 110kg

Later:-

Squat: to 5 x 2 x 190kg

Leg Press: 10 x 210kg, 10 x 260kg, 10 x 300kg

16th


Squat: to 4 x 2 x 200kg, 2 x 210kg

OH Press: 6, 6, 5, 4, x 60kg (thick bar)

17th


Zombie Front Squat: 9 x 3 x 100kg

Deadlift: (beltless) 7 x 3 x 160kg

Pullups on Metal Beam: 2 x 8 (paused)

Bench: (very wide grip) to 3 x 120kg, 2 x 140kg, M x 150kg, 6 x 1 x 140kg; (competition grip) 2 x 8 x 120kg

18th


Squat: w/u with 3x120kg, 2x170kg; 3 x 2 x 210kg, 4 x 220kg (=PR)

BtN Push Press: 5 x 70kg, 2 x 5 x 90kg, 8, 6, (close grip) x 70kg

Felt better today, a very nice set of 4 with 220kg and I might’ve had more. Here we go…

19th


Squat: w/u with 3x120kg, 2x170kg; 2 x 210kg, 2 x 220kg, 2 x 225kg, 2 x 220kg

Leg Press: up to 12, 10, 9, 10, x 360kg

I’m doing some more leg pressing to improve my quad strength, which should help my deadlift. Exams until the end of the week, after that I’ll have more time.

Right, I’ve finally finished exams and I’m ready to push it again! I’ve decided on Christian Thibaudeau’s “Bulgarian Training Simplified”; it is the on opposite end of the Bulgarian-inspired training spectrum, quite different from what I’ve done in the past, but I absolutely love the layout and the weekly 1, 2, or 3 rep max on the real lift in addition to the variations the rest of the time.

I have trained in the past week, but I won’t bother trying to remember all of that now, as it was nothing special. Instead I’ll pick up with the rep maxes from my first BTS session, from yesterday:

26th


Zercher Squat: up to 3 x 140kg, 3 x 150kg, 3 x 140kg

SGDL from Deficit (start with bar on top of feet): to 3 x 160kg, 2 x 170kg (missed third here)

Bench from Pins (couple of inches off chest): to 3 x 140kg, 2 x 142.5kg (missed third)

Cable Row: full stack for 3 x 10

Nice start to the program, and I was surprisingly strong on Zercher squats (I didn’t expect to ZS more than I’ve front squatted!).

27th


Zercher Squat: 4 x 3 x 120kg

SGDL from Deficit: to 4 x 3 x 130kg

Bench from Pins: to 4 x 3 x 120kg

WG Paused Pullup: 8, 3, 3, 3

All Zercher squats and SGDLs are beltless. Feeling strong, and I really like the Zerchers. Arms / elbows bruised a bit, but nothing too bad.

28th


20 mins cardio (am), then -

Zercher Squat: to 4 x 3 x 140kg

SGDL from Deficit: to 4 x 3 x 150kg

Bench from Pins: to 4 x 3 x 130kg

29th


Rest, 25 mins cardio

30th


20 mins cardio (am), then -

Zercher Squat: 4 x 3 x 110kg

Bench from Pins: 4 x 3 x 110kg

DB Curls

Hip pain prevented me from doing SGDL, so just the other two today. Heavy training tomorrow, so I’ll try to recover in time. I blame the hip on the massive deficit used for SGDL and a light-hearted end-of-year submission fighting competition I got involved with (lol, wrestling against 125kg opponents will do it!). Not too bad, anyway. Bodyweight down to 97kg; I’m trying to get a bit leaner at the start of this BTS program while the weights are manageable, so hopefully I’ll end up in better shape and stronger by the end.

1st


Squat: to 2 x 1 x 220kg (hip was bad, had to leave it there)

Leg Extension: 4 x 15

Leg Curls: 4 x 8

Bench: paused up to 2 x 140kg


4th


[am - 25 mins stationary bike]

Zercher Squat: to 2 x 160kg, 2 x 170kg, 2 x 180kg (definitely a PR!)

Deadlift: 4 x 5 x 130kg

Bench from Pins: to 2 x 140kg, 1+M x 142.5kg, 3 x 2 x 130kg


5th


[am - 25 mins stationary bike]

Zercher Squat: to 4 x 2 x 150kg

SGDL from Deficit: to 2 x 170kg, 1 x 180kg

DB Incline Press: 10, 8, x 30kg DBs, 7 x 26kg DBs

Close Grip Cable Row: 3 x 10


6th


[am - 25 mins stationary bike]

Close Grip Bench with Legs Raised: to 7 x 3 x 115kg (paused)


7th


Zercher Squat: to 4 x 2 x 160kg

SGDL from Deficit: to 4 x 2 x 140kg

Bench from Pins: to 4 x 2 x 135kg, 2 x 140kg

DB Incline Press: 10, 10, 7, x 24kg DBs

CG Cable Row: 2 x 8 (with long pause at top)


8th


[am - 45 mins stationary bike semi-fasted]

Zercher Squat: to 4 x 2 x 140kg

SGDL from Deficit: 4 x 2 x 120kg

Bench from Pins: 4 x 3 x 110kg

Feeling pretty good; bit of a cold this week, but otherwise fine (hip no longer affecting me at all). Heavy competition lifts tomorrow, let’s see how they’re doing…

BW down to 96kg, so not expecting much on bench (!)

9th


Testing was pretty bad. I felt sick and had no strength at all really, struggling with 210kg and 220kg and having to leave it at that. I finished with deadlifts to regain pride XD

10th


HB Squat (with weightlifting shoes): volume between 120kg-150kg with sets of 2-3 reps, paused. Felt heavy.

11th


am

CG Bench: w/u with 3 x 70kg, 3 x 90kg, 3 x 110kg, 2 x 120kg, 2 x 130kg, 1 x 140kg, 1 x 145kg (PR I guess), M x 150kg, 2 x 130kg, 2 x 3 x 120kg

pm

HB Squat: up to 170kg, 3 x 1 x 160kg, 6 x 2 x 130kg (very long pause)

SGDL: 5 x 3 x 120kg

Z-Press: built up to 3 x 60kg, 2 x 65kg (more reps on ramp up)

So, this brings us to today’s training… And I have decided to change my routine. The BTS program is great in some ways, and I love the Zercher squats and was very pleased to hit 180kg for a relatively comfortable double, but with my current squat problems (i.e. lack of proper squat training in the last two weeks and loss of strength from cutting) I feel I need to prioritize practice and frequent maximal training. So back to the full-on Bulgarian style it is, this time sticking with the high-bar squat (with olympic shoes, which I’m still struggling with due to my lack of quads) and close-grip bench as the main lifts.

I look forward to some serious squat gains, and should reach 220kg weightlifting style in the next two months if it goes to plan. Then I’ll finally be ready for some long-awaited squat PRs on low-bar.

Today I stuck with slightly sub-maximal weights because I still feel off balance with the weightlifting shoes. All squats will be beltless unless noted.

12th


am:

CG Bench: to 2 x 120kg, 1 x 130kg, M x 140kg, 3 x 3 x 110kg, 2, 3, 3, x 120kg

pm:

HB Squat: w/u with 3x60kg, 3x110kg; 3 x 140kg, 3 x 3 x 150kg

HB Pin Squat: to 3 x 5 x 150kg

Leg Press: 100 continuous reps with a 25kg plate per side

13th


am:

CG Bench: to 130kg, 140kg, M x 145kg, 3 x 3 x 120kg, 3 x 2 x 130kg

pm:

HB Squat: to 170kg, M x 180kg, 5 x 3 x 150kg

Z-Press: 6, 8, 6, 5, x 50kg

Leg Press: 100 reps

14th


am:

CG Bench: to 130kg, 140kg, M x 145kg, 5 x 110kg, 3 x 120kg, 2 x 130kg, 2 x 135kg, 2 x 3 x 120kg

pm:

HB Squat: to 170kg, M x 180kg, 3 x 3 x 150kg, 3 x 2 x 160kg, 3 x 150kg

Cable Row: 10, 10, x full stack, 2 x 8 x pause with half stack

Leg Press: 100 reps

15th


am:

CG Bench: to 130kg, 140kg, 1 x 130kg, 5 x 3 x 120kg, 2 x 130kg

pm:

Training later…

New training schedule going well; I always respond to simply adding effort and increasing frequency. Still getting leaner, currently having coffee with either butter or cream, almond milk, and 2 scoops of protein for breakfast before going straight into my a.m. session - feels great, and it’s an easy way to reduce carbohydrate intake if it replaces porridge or something like it does for me.

Squat numbers are obviously down due to the beltless olympic squat style I’m using, with weightlifting shoes as well which still make it harder for me because most of my strength is in places other than my quads. Not terrible though.

pm:

HB Squat: w/u with 3x70kg, 3x110kg, 2x140kg; 1 x 160kg, 1 x 170kg, M x 180kg, 3 x 2 x 160kg, 1 x 170kg, M x 180kg, 2 x 3 x 150kg

Leg Press: 100 reps

Still missing 180kg with this squat technique; it’s so tough to get used to the heel etc. after training low-bar for so long. And don’t worry, I will be back to powerlifting squats soon to get back on the PR train, I just need to sort my leg strength out first!

16th


am:

HB Squat: to 160kg, 170kg, 1 x 180kg (=PR for this style), 4 x 2 x 160kg

SGDL: 4 x 2 x 140kg

pm:

CG Bench: to 2 x 130kg, 1 x 140kg, 1 x 145kg (=PR), 5 x 2 x 130kg, 8, 6, 6, x 110kg

Strong day, 180kg was decent and marks the beginning of my climb to a 500lb olympic squat and also, hopefully, 600lbs powerlifting squat. Feeling better about training with the “double effort, double frequency” program… Very Bulgarian.

17th


HB Squat: to 170kg, M x 180kg, 5 x 3 x 150kg

Something, something squat. Something something darkside… xD. Basically I’ve had a terrible sore throat all week, and it’s making everything feeling just slightly worse than it should in the morning, at least until I manage to get some coffee down. Feeling alright while lifting though, weights increasing steadily. Feeling / looking a lot leaner.

18th


am:

CG Bench: to 130kg, 140kg, 145kg (=PR), M x 150kg, 6 x 2 x 130kg

Training again later. Didn’t feel up for this session at all until I got to 140kg, but ended up getting 145kg and coming closer than ever to 150kg; close-grip coming on very well, feeling surprisingly strong considering weightloss.

pm:

HB Squat: to 170kg, M x 180kg, 3 x 2 x 150kg, 1 x 170kg, M x 180kg, 4 x 2 x 160kg, M x 170kg

Building volume seriously now, and while fatigue is keeping numbers low, I feel a lot better under the bar and am beginning to get used to the weightlifting squat style. Bodyweight around 94.5kg in the morning. I’ll begin preparing my low bar squat once I’ve reached 220-230kg in this style.

19th


am:

CG Bench: to 3 x 1 x 140kg, M x 145kg, 5 x 2 x 130kg (or very similar)

pm:

HB Squat: to 170kg, then 3 x 2 x 160kg, 3 x 3 x 150kg, 2 x 5 x 140kg

20th


am:

CG Bench: to 145kg, 2 x 135kg, 3 x 3 x 130kg, 10 x 110kg

Then had a couple of events to go to, so 21st was a non-training day.

22nd


am:

CG Bench: to 145kg, 2 x 140kg (PR!), 5 x 2 x 135kg

Still training, been away a bit and nothing special to report, but some decent sessions.

I tried out an axle bar for OHP, getting up to 90kg for a load of triples, and I’ve hit 140kg for 2 again a couple of times on close grip bench. Also some reasonable deadlift sessions beltless. But I’ll skip to the present.

Still getting leaner, down to around 93-94kg at the moment but feeling just as strong on bench and overhead, which commonly go down with weight loss.

I’ve decided to try a basic 5x5 for a while, the Faleev style with deadlift once and squat twice, plus two bench sessions and maybe an extra close grip and overhead day. I will probably do some kind of squatting on other days too, maybe zombie squats, but not anything crazy. So…


7th


HB Squat: (with belt) to 5 x 5 x 150kg

Machine Rows: sets of 12 up to 12 x 98kg

Started light for the 5x5, felt good.

So the first week was:

7th

Squat: 5 x 5 x 150kg

8th

Deadlift: 5 x 5 x 160kg

9th

Bench: 5 x 5 x 120kg

10th

Squat: 5 x 4 x 140kg

11th

Bench: 5 x 4 x 110kg

12th

off

13th

off

14th

Squat: 5 x 5 x 160kg

15th

Deadlift: 5 x 5 x 170kg

This is just the 5 x 5 sets, not including the brief accessory work I’ve done afterwards.