The Training of the Hal

Training Logs
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141

12th

Squat: w/u with 3x70kg, 2x120kg, 1x170kg; 6 x 5 x 200kg

Bench: 3 x 100kg, 3 x 110kg, 3 x 120kg, 2 x 3 x 130kg

Very hard work today. Extremely tough to finish all sets, but got it done.

142

13th

Great day at the BodyPower Expo in Birmingham; met Žydrunas Savickas and Bill Kazmaier!

Had a go at a 50kg squat challenge, max reps in 1 minute. Reached 44 reps in the time, but couldā€™ve carried on; the winner got around 60. A very good day overallā€¦

When I got back, I went to the gym:

Deadlift: (all beltless) 3 x 70kg, 3 x 120kg, 3 x 160kg, 2 x 1 x 200kg, 6 x 3 x 140kg

Zombie FS: sets between 60-110kg

3 Types of DB Curl (incline bench strict curl, standing cheat hammer curl, and strict pause + shrug curl) to failure

14th

Squat: w/u with 3x70kg, 3x120kg, 1x160kg; 6 x 2 x 200kg

Pulldown: 10 x 105kg, 10 x 125kg, 5 x 135kg, failure with 85kg

143

https://instagram.com/p/BFW671_zfmr/

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144

15th

HB Squat: (using weightlifting shoes for all high bar from now on) 3x70kg, 3x120kg; 2 x 160kg, 1 x 180kg, 2 x 160kg, 5 x 3 x 140kg (dynamic)

Bench: 3 x 100kg, 3 x 110kg, 3 x 120kg, 3 x 3 x 130kg

High bar was tough with the quad-dominant style, so I kept it light for practice. Iā€™ll keep using the shoes for all high bar squats to work on the technique. More dynamic bench too, all focusing on mastering lighter weights and working quickly. Exams start this next week, so Iā€™ll stick with the RSR 3 days a week with dynamic effort style training on the other days of the week for the next few weeks.

In other news, my bodyweight has dropped slightly again. Iā€™ll have to start focusing properly on eating, because all of this rep work has made an impact.

6 x 6 day coming soonā€¦

145

16th

Squat: w/u with 3x70kg, 3x120kg, 2x170kg; 6 x 6 x 200kg

Crazy intensity was required to finish this; I came close to quitting on every single set, but pulled through. Volume phase over!

First exam on Wednesday, so I probably wonā€™t squat tomorrow, but I think Iā€™ll finish the RSR completely, with high bar added on rest days, and then go back to full Bulgarian style when Iā€™ve finished all the exams. By then 600lbs should be extremely close.

146

17th

BtN Push Press: w/u to 100kg, 3 x 100kg, 2 x 105kg, 1 x 110kg, M x 115kg (technique off), 5 x 3 x 100kg

HB Squat: 6 x 3 x 140kg (beltless)

Pulldowns

18th

HB Squat: 5 x 2 x 160kg (beltless)

Deadlift: 4 x 3 x 160kg (beltless)

High Incline SM Press: up to 5 x 80kg, 5 x 5 x 70kg

Cable Row: 4 x 8 x full stack with long isometric on last rep of each

Bench: 5 x 3 x 120kg

19th

Squat: w/u with 3x70kg, 2x120kg, 2x170kg; 3 x 215kg, 3 x 220kg, 1 x 230kg, 2 x 1 x 220kg, 1 x 230kg, 1 x 240kg

20th

HB Squat: 5 x 5 x 140kg (beltless, within 10 mins)

Deadlift: 5 x 3 x 150kg (beltless)

Bench: 5 x 100kg, 3 x 3 x 130kg

Iā€™ve been busy this week, but there has been some great training, at least in terms of speed and power; my latest plan is to alternate between one day of Sam Byrd style 5x5 at around 60% (high bar with weightlifting shoes) and one day of heavy low bar, lifting 5-7 days a week. This is feeling good at the moment, and I should be able to build a solid base of physical strength and power before returning to work on my efficiency with specific Bulgarian training.

Loads of dynamic benching and the Savickas favourite, smith machine high incline press! Feeling very fast and powerful, if a little light.

147

21st

Off

22nd

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

HB Squat: 5 x 5 x 140kg (in <10min.)

High Incline SM Press: 5 x 60kg, 4 x 5 x 80kg, 5 x 70kg

Not too bad, good speed on the high bar squats. Still feeling light, but I think Iā€™m progressing. Very busy at the moment.

148

Man, what WL shoes do you use?
Maybe itā€™s high time I bought a pair.

149

I have the Adipowers, red and black:

http://m.startfitness.co.uk/adidas-adipower-weight-lifting-shoes-m21865.html

Nice shoes. Order a size smaller if youā€™re not sure as they are quite big. I donā€™t use them for powerlifting squats, but theyā€™re great for high bar and front squats, as well as Olympic lifts.

150

23rd

HB Squat: (beltless) 5 x 5 x 140kg (in <8 min.)

Deadlift: w/u with snatch grip, then conventional (beltless); 1 x 190kg, 1 x 210kg, 1 x 220kg (possible beltless PR, with an awkward thick bar), M x 230kg (a step too far, got close but not quite), ~10 x 1 x 190kg

Bench: 5 x 100kg, 3 x 120kg, 3 x 130kg, 6 x 3 x 120kg

In the college gym. Fairly good beltless deadlifts by my standards, and I got some volume in with the singles afterwards as well.

151

24th

HB Squat: w/u, 5 x 5 x 140kg in ~7 min.

BtN Push Press: 5 x 70kg, 5 x 80kg, 5 x 90kg, 2 x 3 x 100kg, 12 x 70kg

I think that was all. Quick session the night before an exam.

25th

Squat: w/u with 3x100kg, 2x150kg, 1x190kg; 1 x 230kg, 3 x 1 x 210kg, 3 x 2 x 190kg

BtN Push Press: 8 x 70kg, 6 x 80kg, 5 x 90kg

26th

Squat: w/u with 3x60kg, 3x110kg, 1x150kg, 1x190kg; 1 x 220kg, M x 240kg (not good!), 3 x 2 x 210kg

Bench: w/u with 8x70kg; 3 x 110kg, 3 x 120kg, 2 x 3 x 130kg, 4 x 3 x 120kg

Cable Row: 3 x 6, full stack

27th

HB Squat: w/u with 3x70kg, 3x120kg; 3 x 160kg, 5 x 5 x 150kg (in just under 20 min.)

Deadlift: 3 x 120kg, 2 x 160kg, 2 x 2 x 180kg, 3 x 2 x 160kg

Bench: 3 x 100kg, 5 x 3 x 120kg

Itā€™s been an odd week of training, but some things are going well at least. I have a cut on my shoulder / back from low-bar squats, and Iā€™ve been trying to let it heal for a while. Itā€™s still annoying me, so Iā€™m sticking with mostly high-bar for now to let it recover.

I missed 240kg yesterday on a horrible bar, but I think it was mostly due to quad exhaustion after a week of high volume olympic squats. Maybe Iā€™ll finally build some leg strength with these instead of having to rely on my back and glutes!

High frequency dynamic benching seems to be working as a re-introduction to proper bench training, and I hope to be back to / beyond my best numbers within a month or two. Push press is also going reasonably well, although Iā€™m still not past the 120kg barrierā€¦

152

28th

HB Squat: w/u to 170kg, then 5 x 5 x 150kg in ~18 min.

High Incline SM Press: (paused) 6 x 50kg, 3 x 6 x 70kg, to failure with 50kg

Single-arm Cable Row: 4 sets e/a

29th

Sumo Deadlift: 3 x 110kg, 3 x 150kg, 3 x 190kg, 3 x 210kg (straps, PR), 1 x 210kg (no straps), 1 x 220kg (no straps, PR)

Bench: 8x60kg; 3 x 100kg, 3 x 120kg, 2 x 3 x 130kg, 4 x 3 x 120kg

I thought Iā€™d loaded 230kg for the top set, but I realized afterwards that it was just 220kg. Still pretty good, the first sumo deadlifting Iā€™ve done in over a year and not too difficult. The gym is closed tomorrow, so Iā€™ll bench again.

153

30th

Bench: w/u with 2x3x70kg; 3 x 100kg, 3 x 110kg, 3 x 120kg, 5 x 3 x 130kg

JM Press: 4 sets of 8-10 with 50kg

Decent effort, my bench is improving again with this simple dynamic ramping approach.

154

31st

Squat: w/u with 3x120kg, 3x170kg; 6 x 3 x 190kg (with belt)

BtN Press: 4 x 8 x 60kg

Seated Machine Row: 8 x 91kg, 10 x 119kg, 2 x 10 x 80kg

Building my powerlifting squat capacity back up now. I felt slightly out of practice, but nothing terrible, and the time off low bar has allowed my shoulder to heal almost fully (it was bleeding after squats at one point, and itā€™s almost back to normal now).

155

1st

HB Squat: (beltless as usual) 3x110kg; 5 x 160kg, 3 x 165kg, 2 x 2 x 170kg, 3 x 5 x 140kg

Bench: w/u with 5x60kg, 5x100kg; 3 x 120kg, 2 x 3 x 130kg, 2 x 3 x 120kg

Olympic squats didnā€™t feel so good today with heavier weights, but I feel that my quads are improving and there may be some benefits for my low bar, so itā€™s ok.

Hopefully itā€™ll pick up soon and Iā€™ll reach 220kg in this style, but until then itā€™s just frustrating when I try to go heavier and then remember that my high bar max. is only about 200 or so. I shouldā€™ve stuck to 5x5 again today, but wanted to try moreā€¦

Bench is feeling sharp, and I think Iā€™ll be ready for heavy training after a couple more weeks of this. A side effect of all this dynamic pressing seems to be improved upper body mass, especially on my deltoids and arms.

Training for today will come soonā€¦

156

2nd

Squat: w/u with 2x120kg, 1x170kg; 1 x 220kg, 1 x 230kg, 1 x 240kg, 3 x 2 x 200kg

Bench: w/u with 6x60kg, 5x100kg; 3 x 120kg, 2 x 3 x 130kg, 3 x 3 x 120kg

High Incline SM Press: 6 x 60kg, 5 x 80kg, 5 x 70kg, 5 x 3 x 60kg (30 sec. rest between sets)

Iā€™m backā€¦ Not amazing, but a solid session with plenty of volume on the upper body presses as well. Squat progress should now resume!

157

3rd

HB Squat: (beltless) w/u with 3x120kg; 5 x 5 x 150kg (in 15 min.)

Deadlift: 3 x 120kg, 3 x 3 x 160kg

Bench: w/u with 6x60kg, 5x100kg; 3 x 120kg, 3 x 130kg, 5 x 3 x 120kg

Squats felt better today. Deadlifts werenā€™t very nice afterwards, I think I need to stick to lighter weights after 5x5 to maintain proper speed. More bench; I think this is the 11th or 12th day of upper body pressing everyday (not really by design, but working nicely).

158

4th

Squat: w/u, then; 1 x 220kg, 1 x 230kg, 3 x 3 x 180kg

BtN Push Press: 3 x 70kg, 3 x 90kg, 3 x 100kg, 6 x 1 x 105kg (short rest periods)

5th

HB Squat: (beltless) 3x120kg; 5 x 5 x 150kg (in about 13 min.)

Bench: w/u with 5x60kg, 5x100kg; 3 x 120kg, 2 x 3 x 130kg, 3 x 3 x 120kg

Olympic squat style is improving a lot, and as my rear delts are still sore from low bar I hope to make some decent progress with these. Iā€™m considering top half squats, or bands to overload the top portion, as my quads arenā€™t a strong point and I think improving them might help my deadlift and push press a lot; Christian Thibaudeau said he once gained 40lbs on his behind the neck push press in 4 weeks by using 1/2 squat overloads and chainsā€¦ might be worth it, weā€™ll see.

159

6th

Squat: w/u with 2x70kg, 2x120kg, 1x170kg; 1 x 220kg, 1 x 230kg, 5 x 3 x 180kg

Bench: 5x60kg, 5x100kg; 3 x 120kg, 2 x 3 x 130kg, 2 x 3 x 120kg

Double Cable Row: 3 x 12 x 35kg each side

160

7th

HB Squat: (beltless) w/u with 3x70kg, 3x120kg; 5 x 5 x 150kg (around 15 min., not my fastest)

High Incline SM Press: 6 x 60kg, 4 x 5 x 70kg, 2 x 5 x 60kg (dynamic, very short rest periods)

Day before an exam, so just a short session. Pretty good, although the squats werenā€™t as fast as last time.

8th

Deadlift: (thicker than average bar) w/u with 3x70kg, 3x110kg, 3x150kg; 1 x 190kg, 1 x 220kg, 1 x 230kg, 10 x 1 x 210kg

Bench laterā€¦