Mon 10/01/11
Afternoon:
Act: Frog Jumps
A)FS: 0 /146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186
Mon 10/01/11
Afternoon:
Act: Frog Jumps
A)FS: 0 /146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186
Tues 10/01/11
Morning:
Act: Side to Side 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)
Tues 10/01/11
Afternoon:
Act: Nat. GHR
A) DL: 0 / 261 / 281 / 301 / 321 / 341 / 301 / 321 / 341 / 301 / 321 / 341 / 301 / 321 / 341 / 301
B) DeadBug Series
Wed 11/01/11
Neural Charge
Jump Clean
Split Squat Jump
Depth Plyo Push Up
Knees to feet jump
Repeated 4 times
A) DB Hammer Curl
B) L - Extensions
C) DB Preacher Curl
D) DB Skullcrusher
E1) BB Curl
E2) Bench Dips
1 top set for each.
Thurs 13/01/11
1st session:
Act: Squat Jumps
A) FS: 0 / 145 / 165 / 185 / 205 / 225 / 185 / 205 / 225 / 185 / 205 / 225 / 185 / 205 / 225 / 185
B) DL: 342 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 322 / 342 / 302
Act: Close Grip Plyo Push Up
C1) BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227
C2) Staggered sets of: Band Pull Aparts (5 sets)
Thurs 13/01/11
2nd:
Fri 14/01/11
Act: Squat Jumps
A) FS: 0 / 145 / 165 / 185 / 205 / 225 / 185 / 205 / 225 / 185 / 205 / 225 / 185 / 205 / 225 / 185
B) DL: 342 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 322 / 342 / 302
Act: Band Chest Press
C1) BP: 0 / 168 / 188 / 208 / 228 / 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238 /
C2) Staggered sets of: Rear Delt Flyes (5 sets)
Sat 15/01/11
Session 1:
A. Thib Pulldown 8 sets
B1. Straight arm Pulldown
B2. Close Grip Pulldown 4 s/sets
C. Thib Pulldown 3 sets
D1. Preacher DB Hammer Curls
D2. Preacher DB Curls
E. Hanging Leg Raises 4 ts/sets
Sat 15/01/11
Session 2:
Sled Circuit
A1. Straight Arm Pulldown to side sled drag
A2. Bicep Curl Sled Drag
A3. Lat Pullthrough sled drag
3 sets of 50kg for 20m ea.
This concludes a cycle of the HP Mass program.
Next week is test week.
Sun 16/01/11
Sled Recovery
Mon 17/01/11
Week 7 (Test Week)
OHP- starting weight: 176
My goal was to get to the 176 target and perform the 3 reps with better reps than the original set.
Act: Incline Plyo Push Ups
OHP 0 / 44 / 66 / 88 / 110 / 132 / 154 / 165 / 176 weight went up faster and smoother than before / 85 only for 2 good reps, started to grind on 3rd / 198 good single / 154
Band Superset:
Face Pulls + Band Pull Aparts - 15-25 reps ea
performed 3 times
I’m going to invest a bit more time with the 176 (3RM) for the next cycle. Improved on the 198 for a single, so I’m very pleased with today.
Tues 18/01/11
Front Squat- starting weight: 275
My goal was to get to the 275 (or above) target and perform the 3 reps with better reps than the original set.
Act: Jump Cleans
FS 0 / 88 / 132 / 198 / 220 / 242 / 264 - felt good / 286 - forgot about the 275, weight went up well
310 - slow double
310 back squat x 5 - don’t know why, just felt like it
242 FS
A. Reverse Hypers: 12, 12, 12
B. Hanging Leg Raises: 10, 10, 8
Small increase on the 3RM (+11) for the next cycle + I’m happy with the 310 double, so a good session.
(Might do eccentric-less later on)
Wed 19/01/11
Bench Press - starting weight: 264
My goal was to get to the 264 (or above) target and perform the 3 reps with better reps than the original set.
Act: Side to side plyo push ups
BP 0 / 88 / 132 / 165 / 198 / 220 / 242 / 264 / 275 - weight went up pretty smooth / 286 - felt ok
297 - good single
308 - good single
220 x 14 - don’t know why, just felt like it
A1. Band Face Pulls:15, 15, 10, 12, 12
A2. Band Pull Aparts:15, 15, 12, 12, 12
Small increase on the 3RM (+11) for the next cycle, I haven’t done a bench single in ages so I was happy with the session.
Sounds like you’ve gotten some decent strength gains. Pretty good considering it’s a mass based program. I’m about to finish my 3rd week right now and I’m really liking it
[quote]ashylarryku wrote:
Sounds like you’ve gotten some decent strength gains. Pretty good considering it’s a mass based program. I’m about to finish my 3rd week right now and I’m really liking it[/quote]
Thanks man.
I’ll take any strength gains that I can get, especially with the front squat.
The 4th week is enjoyable, almost feels like a holiday.
Thurs 20/01/11
Conv. Deadlift - starting weight: 419
My goal was to get to the 419 (or above) target and perform the 3 reps with better reps than the original set.
Act: Broad Jumps
DL 132 / 198 / 242 / 286 / 308 / 352 / 374 / 396 / 419 - weight went up pretty smooth / 440 - first 2 were good, 3rd was slow
463 - good single
485 - good single
501 - decent single (PR)
A. Ghetto GHR (slow as possible): 5, 5, 5
B. Bent Knee Sled Pull: 3 x 20m trips 110, 165, 165
Because I didn’t get the 440, I will stick with the original MTW but with the added 5.5lb from phase 2(342) , I haven’t done a Deadlift single in awhile so I was very happy to break the 500lb mark.
Fri 21/01/11
Dec. Bench Press - starting weight: 275
My goal was to get to the 275 (or above) target and perform the 3 reps with better reps than the original set.
Act: Incline Plyo Push Ups
Dec. BP 0 / 132 / 165 / 198 / 220 / 242 / 253 / 264 / 275 - felt good / 286 - went well / 297 - started to slow / 308 - first 2 were ok, 3rd was slow
319 - good single
330 - good single
220 x 14 - don’t know why, felt like it
A1. Sled Front Raise
A2. Sled Rear Raise - 3 trips 30m light 33 + sled
B. Sled Chest Press - 1 trip 30m light 110 + sled
Small increase on the 3RM (+11) for the next cycle, happy with the 330 single. Very pleased with today’s session + the week.
Sat 22/01/11
1st Session:
Lats Biceps
A. Thib Pulldown 8 sets
B1. Straight Arm Pulldown
B2. Close Grip Pulldown 4 s/sets
C. Thib Pulldown 3 sets
D. EZ Preacher Curl 5 sets (2 incl. partials)
E. Hammer DB Curl with iso hold 4 sets
Sun 23/01/11
Lats + Biceps Sled Circuit
A1. Straight arm side pulldown
A2. Sled Curl
A3. Lat sled row
performed 3 times for 20m each (110)