The Training of the Hal

5th


Deadlift: 6 x 120kg, 6, 6, x 160kg, 4, 4, x 200kg, 2, 2, x 210kg, 1, 1, x 230kg (all beltless)

Block Pull: 6 x 4 x 160kg

Bench: 6, 6, x 130kg, 4, 4, x 140kg, 2, 2, x 150kg, 1, 1, x 160kg (353lbs, paused)

https://instagram.com/p/BRRSnKegh0f/

Edit: think the video link went wrong somewhere

Feeling very strong on bench, think I’ll finally have a PR very soon.

6th


Squat: 2x110kg; 6 x 150kg, 6 x 192.5g, (add wraps) 4 x 212.5kg, 4 x 222.5kg, 2 x 232.5kg, 2 x 242.5kg, 1 x 252.5kg (557lbs)

Solid training, with light wraps on top sets so I can continue to improve my wrap carryover. Ran out of time, but 252.5kg felt fairly easy.

7th


Went to see the Weeknd (:fire::fire::fire::ok_hand:)

8th


Travel, rest. Heavy training again tomorrow.

9th


Deadlift (all beltless): 6 x 120kg, 6 x 160kg, 4 x 215kg, 4 x 215kg (rep PR), 2 x 220kg, 2 x 220kg, 1 x 230kg, 1 x 240kg (529lbs)

Bench: 5 x 100kg, 6 x 130kg, 6 x 130kg, 4 x 140kg, 4 x 140kg, 2 x 150kg, 2 x 150kg, 1 x 160kg, 1 x 162.5kg (358lbs, paused, PR!)

https://instagram.com/p/BRbpPOIA3IG/

Finally hit an actual bench PR after the disappointing meet benching!

I thought the weight was 205kg when I loaded it for the 4s on deadlift, but it was actually 215kg so that’s a massive improvement! Very nice lifting all round.

10th


Squat: 2x110kg, 2x150kg; 6 x 192.5kg, (add wraps) 6 x 202.5kg, 4 x 212.5kg, 4 x 222.5kg, 2 x 232.5kg

Ran out of time and was tired anyway, so left it there.

11th


Off

12th


Bench from Pins: to 3 x 140kg, 2 x 2 x 145kg, 2, 1, x 150kg

Superset with -

Axle Continental and Press: to 90kg, 1 x 100kg, then 8, 5, 5, x 70kg (power clean on these)

Rear Delt Raise: 10 x 25kg DBs, drop set

Lateral Raise: drop set

Incline DB Curl

Cable Row

Pulldown

13th


Squat (no wraps): w/u with 3x110kg, 3x150kg; 6, 6, x 192.5kg, 4, 4, x 202.5kg, 2, 2, x 212.5kg, 1, 1, x 222.5kg

Leg Press: 1 x 20

DB Hammer Curl: 12e/a x 40kg DBs, drop set

Ab Pulldown: 4 sets to failure

Didn’t go very heavy on the top sets, but still hit decent 6s and 4s. First session without wraps in a while; I felt like a break today, all this heavy deadlifting has destroyed me to be honest!

14th


Travel / Off

15th


Deadlift (had no chalk with me unfortunately; also beltless): to 6 x 180kg, 4 x 210kg, 2+2 (rest-pause) x 220kg, 4 x 210kg, 6 x 180kg

OHP: 10 x 60kg, 8, 8, 6, x 70kg (from muscle clean)

Cable Row: 3 sets, last to failure

Lat Pulldown: 2 sets to failure

DB Lateral Raise: 2 sets

Forgot to pack chalk and had smooth bars as I wasn’t at my normal gym, so had grip problems (especially as I started to sweat with the reps). My hands are pretty messed up right now, but deadlifts felt great otherwise.

16th


Bench: 12 x 120kg, 6 x 130kg, 2 x 5 x 140kg

superset with -

Squat: 3x140kg, 1x180kg; 8 x 212.5kg, 5 x 232.5kg (512.5lbs)

Seated DB Press: 2 sets to failure

Incline DB Curl: one set

17th


Leg Press: 15, 12, 8, 8, up to 7pps

OHP from Clean: 10 x 70kg, 8 x 70kg, 6, 6, x 80kg

Rear Delt Raise: 15 x 20kg DBs, 10 x 25kg DBs

Lateral Raise: 2 sets

Cross-Body Hammer Curl: 2 sets to failure

18th


Bench: 6x60kg, 6x100kg; 6, 6, x 130kg, 4, 4, x 140kg, 2, 2, x 150kg, 1 x 160kg (paused)

Then a few pullup / light bench supersets to finish

19th


Deadlift: 6 x 120kg, 6 x 200kg (PR?), 4 x 220kg (PR), 2 x 230kg (PR), 1 x 240kg (all beltless)

CG Pulldown: 4 sets

SS with -

Leg Raise: 4 sets

I halved the number of sets today as my hands were bleeding pretty badly. Deadlifts are going well though! I’ll be moving back towards higher frequency squatting soon I think, in preparation for 300kg.

20th


Bench: 5x110kg; 6, 6, x 130kg, 4, 4, x 140kg, 2, 2, x 150kg, 1 x 160kg (paused)

Squat: 3x110kg, 2x150kg; 6 x 192.5kg, (add wraps) 3 x 232.5kg, 2 x 242.5kg (535lbs)

Leg Press: 16, 12 (to failure)

21st


Squat: 3x100kg, 3x140kg, 3x180kg; 3 x 220kg, 2 x 230kg, 2 x 240kg

SM High Incline Press: 4 sets

Lateral Raise: 2 sets

Face Pull: 3 sets

DB Rear Delt Raise: 2 sets

22nd


Squat: 3x100kg, 3x140kg, 3x180kg; 3 x 200kg, (add wraps) 3 x 220kg

OHP: 8 x 60kg, 5 x 80kg, 3 x 90kg, 8, 5, x 60kg

Leg Press: to 2 x 10, 1 x 8, up to something over 300kg

DB Hammer Curl: 12, 10, x 32.5kg DBs

Incline DB Strict Curl: 2 sets

Ab Pulldown: 4 sets

DB Seated Press: 2 x 12 x 30kg DBs

23rd


Deadlift (beltless): 6 x 120kg, 6 x 210kg (PR), 3 x 225kg, 2 x 230kg, 1 x 240kg

HB Squat (beltless, explosive): 3 x 5 x 120kg, 2 x 2 x 160kg

Bench: 6 x 100kg, 6 x 135kg, 4 x 145kg, 2 x 150kg, 10 x 120kg

High bar was basically for fun. Deadlift volume limited due to bleeding hands; bench ok.

24th


Squat: w/u with 3x120kg, 2x140kg, 2x180kg; 3 x 220kg, 3 x 232.5kg, 2 x 242.5kg, 1 x 252.5kg, 1 x 262.5kg (579lbs, training PR); then 3 x 5 x 180kg without wraps

Strict OHP: 4 x 10 x 62.5kg

https://instagram.com/p/BSCGItlARpr/

Happy with this in light training wraps and after heavy training yesterday. So much more to come… #300kgsquat

1 Like

25th


SSB Squat: 5 x 100kg, 3 x 150kg, 6 x 1 x 160kg (all beltless)

Rear Delt Raise: 10, 10, x 25kg DBs

Lateral Raise: 12, 10, x 20kg DBs, failure with 10kg DBs

Strict Incline DB Curls and Hammer Curls: to failure

Leg Raise: to failure

Nutrition…

Currently down to:-

Carbohydrate: 180g
Protein: 275g
Fat: 90g

…which is very low fat for me. But working reasonably well. I seem to be getting stronger and leaning out gradually, so should be in good shape to maximise the 90kg class.

The master passed away two days ago in Germany.