T Nation

Undecimber's Log


#1

Happy New Year

I've been pretty lazy with logs in the past, unfortunetly when I went to find my progress for the year I was a bit short on information. So with 2011 about to begin, it seemed like a good idea!

The program I'm currently doing is Christian Thibaudeau's 'HP Mass'

Im currently on the 4th week, heres how the first 3 weeks looked:

This program calls for a higher frequency that I'm used to so I allowed for a 5-10kg space in my lifts, so each of my MTW's are weights that I knew I could move with good form and speed.

Military Press(OHP)
3RM: 176 MTW: 154

Bench Press(BP)
3RM: 264 MTW: 231

Dec. BP(Dec. BP)
3RM: 275 MTW: 242

Front Squat(FS)
3RM: 275 MTW: 220

Deadlift (DL)
3RM: 418 MTW: 336

Wk1
Mon

Activation / Warm-up: Plyo Push ups

A1) OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144

A2) Staggered sets of: Shrug movement - light weight / high reps

B1) BP: 231 / 221 / 226 / 231 / 221
B2) Staggered sets of: Face Pulls - light weight / high reps

C1) Dec. BP: 242 / 232 / 237 / 242 / 232
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Activation: Jumps

D) FS: 0 / 140 / 160 / 180 / 200 / 220 / 180 / 200 / 220 / 180

Tues

A1+A2 / B1+B2 / C1+C2 exactly same sets and reps as Monday

Activation: Explosive RDL

D) DL: 0 / 256 / 276 / 296 / 316 / 336 / 296 / 316 / 336 / 296

Wed

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

Thurs

Morning:

Activation: Hang Power Snatch

A) FS: 0 / 20 / 40 / 60 / 80 / 100 / 60 / 80 / 100 / 60

B) DL: 153 / 113 / 133 / 153 / 113

C1) BP: 0 / 25 / 45 / 65 / 85 / 105 / 95 / 100 / 105 / 95
C2) Staggered sets of: Face Pulls - light weight / high reps

Afternoon:

Eccentric Less Sled Work: 2+ sets of 20m

1) Sled pull through
2) Sled drag bent knees

Fri

Morning

A + B exactly same sets and reps as Thursday

C1) Dec. BP: 0 / 30 / 50 / 70 / 90 / 110 / 100 / 105 / 110 / 100
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Sat

Biceps and Lats: Normal BB Style + methods

Sun

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

Wk2
Mon

Activation / Warm-up: Plyo Push ups

A1) OHP: 0 / 30 / 40 / 50 / 60 / 70 / 60 / 60 / 65 / 65 / 70 / 70 / 60
A2) Staggered sets of: Shrug movement - light weight / high reps

B1) BP: 105 / 95/ 95 / 100 / 100 / 105 / 105 / 95
B2) Staggered sets of: Face Pulls - light weight / high reps

C1) Dec. BP: 110 / 100 / 100 / 105 / 105 / 110 / 110 / 100
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Activation: Jumps

D) FS: 0 / 20 / 40 / 60 / 80 / 100 / 60 / 80 / 100 / 60 / 20 / 40 / 60

Tues

A1+A2 / B1+B2 / C1+C2 exactly same sets and reps as Monday

Activation: Explosive RDL

D) DL: 0 / 73 / 93 / 113 / 133 / 153 / 113 / 133 / 153 / 113 / 73 / 93 / 113

Wed

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

Thurs

Morning:

Activation: DB Snatch

A) FS: 0 / 20 / 40 / 60 / 80 / 100 / 60 / 80 / 100 / 60 / 20 / 40 / 60

B) DL: 153 / 113 / 133 / 153 / 113 / 73 / 93 / 113

C1) BP: 0 / 25 / 45 / 65 / 85 / 105 / 95 / 95 / 100 / 100 / 105 / 105 / 95
C2) Staggered sets of: Face Pulls - light weight / high reps

Afternoon:

Eccentric Less Sled Work: 2+ sets of 20m

1) Sled pull through
2) Sled drag bent knees

Fri

Morning

A + B exactly same sets and reps as Thursday

C1) Dec. BP: 0 / 30 / 50 / 70 / 90 / 110 / 100 / 100 / 105 / 105 / 110 / 110 / 100
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Afternoon:

Eccentric Less Sled Work: 2+ sets of 20m

1) Straight leg walk
2) Sled pull long stride

Sat

Biceps and Lats: Normal BB Style + methods

Sun

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

Wk3
Mon

Activation / Warm-up: Plyo Push ups

A1) OHP: 0 / 30 / 40 / 50 / 60 / 70 / 60 / 65 / 70 / 60 / 65 / 70 / 60 / 65 / 70 / 60
A2) Staggered sets of: Shrug movement - light weight / high reps

B1) BP: 105 / 95 / 100 / 105 / 95 / 100 / 105 / 95 / 100 / 105 / 95
B2) Staggered sets of: Face Pulls - light weight / high reps

C1) Dec. BP: 110 / 100 / 105 / 110 / 100 / 105 / 110 / 100 / 105 / 110 / 100
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Activation: Jumps

D) FS: 0 / 20 / 40 / 60 / 80 / 100 / 60 / 80 / 100 / 60 / 80 / 100 / 60 / 80 / 100 / 60

Tues

A1+A2 / B1+B2 / C1+C2 exactly same sets and reps as Monday

Activation: Explosive RDL

D) DL: 0 / 73 / 93 / 113 / 133 / 153 / 113 / 133 / 153 / 113 / 133 / 153 / 113 / 133 / 153 / 113

Wed

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

Thurs

Morning:

Activation: Hang Power Snatch

A) FS: 0 / 20 / 40 / 60 / 80 / 100 / 60 / 80 / 100 / 60 / 80 / 100 / 60 / 80 / 100 / 60

B) DL: 153 / 113 / 133 / 153 / 113 / 133 / 153 / 113 / 133 / 153 / 113

C1) BP: 0 / 25 / 45 / 65 / 85 / 105 / 95 / 100 / 105 / 95 / 100 / 105 / 95 / 100 / 105 / 95
C2) Staggered sets of: Face Pulls - light weight / high reps

Afternoon:

Eccentric Less Sled Work: 2+ sets of 20m

1) Sled pull through
2) Sled drag bent knees

Fri

Morning

A + B exactly same sets and reps as Thursday

C1) Dec. BP: 0 / 30 / 50 / 70 / 90 / 110 / 100 / 105 / 110 / 100 / 105 / 110 / 100 / 105 / 110 / 100
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Sat

Biceps and Lats: Normal BB Style + methods

Sun

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

#2

Wk 4 2.5kg added to each set from previous 3 weeks
Mon

Activation / Warm-up: DB Snatch

A1) OHP: 0 / 120 / 130 / 140 / 150 / 160 / 150 / 155 / 160 / 150

A2) Staggered sets of: Shrug movement - light weight / high reps

B1) BP: 237 / 227 / 232 / 237 / 227
B2) Staggered sets of: Face Pulls - light weight / high reps

C1) Dec. BP: 248 / 238 / 243 / 248 / 238
C2) Staggered sets of: Rear Delt movement - light weight / high reps

Activation: Jumps

D) FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186

Tues

A1+A2 / B1+B2 / C1+C2 exactly same sets and reps as Monday

Activation: Explosive RDL

D) DL: 0 / 261 / 281 / 301 / 321 / 341 / 301 / 321 / 341 / 301

Wed

Nueral Charge:

  • Barbell Movement
  • Jump
  • Plyo Push Up
  • Jump

Some Biceps: normal BB stuff

Thurs

Morning:

Activation: Frog Jumps

A) FS: 0 / 22.5 / 42.5 / 62.5 / 82.5 / 102.5 / 62.5 / 82.5 / 102.5 / 62.5

B) DL: 153 / 113 / 133 / 153 / 113

C1) BP: 0 / 27.5 / 47.5 / 67.5 / 87.5 / 107.5 / 97.5 / 102.5 / 107.5 / 97.5
C2) Staggered sets of: Face Pulls - light weight / high reps

Afternoon:

Eccentric Less Sled Work: 2+ sets of 20m

1) Sled pull through
2) Sled drag bent knees

Fri

A + B exactly same sets and reps as Thursday

C1) Dec. BP: 0 / 32.5 / 52.5 / 72.5 / 92.5 / 112.5 / 102.5 / 107.5 / 112.5 / 102.5
C2) Staggered sets of: Rear Delt movement - light weight / high reps


#3

(Todays)Sat 01/01/11

Morning:
Lats + Biceps:

A) Thib Pulldown
B1) Straight Arm Pulldown
B2) Close Grip Pulldown

C) Preacher curls

May do an eccentric-less for lats + biceps this afternoon.


#4

Sat 01/01/11

Afternoon:

Eccentric Less Circuit:

  • Straight arm sled pull to side
  • Sled Curl
  • Sled Row

repeated 3 times for 20m - 50kg
Looking to increase volume (+weight) over time.


#5

Sun 02/01/11

Nueral Charge:

Clean Jump
Hockey Jump
Incline Plyo Pushup
Frog Jump

repeated around 4 times


#6

Wk5
Mon 03/01/11

Activation / Warm-up: Db Snatch

A1) OHP: 0 / 120 / 130 / 140 / 150 / 160 / 150 / 150 / 155 / 155 / 160 / 160 / 150
A2) Staggered sets of: Band Face Pulls (5 sets)

B1) BP: 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
B2) Staggered sets of: Band Face Pulls (5 sets)

C1) Dec. BP: 248 / 238 / 238 / 243 / 243 / 248 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (5 sets)

Activation: Frog Jumps

D) FS: 0 / 140 / 160 / 180 / 200 / 220 / 180 / 200 / 220 / 180 / 140 / 160 / 180


#7

How are you liking HP Mass so far? This is my second day today, and I'm excited for it.

Are your numbers in kilos?


#8

I'm enjoying it, it's going well.

Numbers are in kg's. (I'll change them to lb's)

(On the + side; got a nice new stretch mark around wk2)


#9

Tues 04/01/11

Activation / Warm-up: Inc. Plyo Push Ups

A) OHP: 0 / 120 / 130 / 140 / 150 / 160 / 150 / 150 / 155 / 155 / 160 / 160 / 150

B1) BP: 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
B2) Staggered sets of: Ext. Rotations (3 sets)

C1) Dec. BP: 248 / 238 / 238 / 243 / 243 / 248 / 248 / 238
C2) Staggered sets of: Band Face Pull (3 sets)

Activation: Light RDL's

D) DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302

E) BB Rollouts: 10, 8, 7


#10

Wed 05/01/11

Nueral Charge:

Snatch Jump
Stair Climbing Jump
Side to Side Plyo Pushup
Hockey Jump

repeated around 4 times


#11

Thurs 06/01/11

1st session:

Activation: BB Jump Squat

A) FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 146 / 166 / 186

B) DL: 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302

Act: Close Incline Plyo Push Up

C1) BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
C2) Staggered sets of: Rear Delt Flyes (5 sets)


#12

I feel like a complete moron, I've managed to screw up all of the calculations from the very beginning.

It's supposed to have looked like this:
0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144

Not this:
0 / 66 / 88 / 110 etc. which was what I had been doing because I'm a dickhead who cannot convert lb's to kg's.

So basically for 4 1/2 weeks I've been doing it wrong.


#13


Sums it up perfectly.


#14

Sums it up perfectly


#15

Thurs 06/01/11

2nd Session:

  • Bent knee Sled Pull 5 sets 110 / 145 / 165 / 220 / 165
  • Sled Pull Through 3 sets 110 / 110 / 110

for 20 metres


#16

Fri 07/01/11

1st session:

Act: Tuck Jumps

A) FS: 0 / 145 / 165 / 185 / 205 / 225 / 185 / 205 / 225 / 185 / 145 / 165 185

B) DL: 341 / 301 / 321 / 341 / 301 / 261 / 281 / 301

Act: Side to Side Plyo Push Up

C1) Dec. BP: 0 / 168 / 188 / 208 / 228 / 248 / 238 / 238 / 243 / 243 / 248 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (5 sets)


#17

Fri 07/01/11

2nd:

  • Frankenstein Walks x 20m x 7
  • Long Stride Sled Pull x 20m x 4
  • Sled Push x 20m x 2

#18

Sat 08/01/11

A. Thib Pulldown 8 sets
B1. Straight arm Pulldown
B2. Close Grip Pulldown 4 s/sets

C. Preacher Ez Curl 4 sets
D. Alt. Hammer iso holds 4 sets

Sled circuit:

  • Straight arm pulldown to sides
  • Sled Curl
  • Sled Lat Row
    repeated 3 times for 20m each exercise

#19

Sun 09/01/11

Nueral Charge:

Clean Jump
Depth Broad Jump (length)
Depth Plyo Pushup
Frog Jump

repeated around 4 times


#20

Wk6
Mon 10/01/11

Morning:

Act: Inc. Plyo Push ups

A) OHP: 0 / 120 / 130 / 140 / 150 / 160 / 150 / 155 / 160 / 150 / 155 / 160 / 150 / 155 / 160 / 150

B1) BP: 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227
B2) Staggered sets of: Face Pulls (5 sets)

C1) Dec. BP: 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (5 sets)