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Hef's Training Log - Hardtuned.net - Page 3

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Hef's Training Log 

squatting weight training
81 replies to this topic

#61 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 10 September 2012 - 12:41 PM

If it were me i would clean before i deadlifted, traps/forearms are less fatigued and it's a good way to warm up for deads :).

#62 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 15 September 2012 - 12:42 PM

Log for 13/09/2012

Box Squat 4x5 1x<max
120, 125, 125, 125
125 for 7

Hang pwr snatch 5x3
40+overhead squat
45, 45, 50, 50

Military Press 5x6
45, 50, 50, 50, 50

Dead hang pullups 5x6
bw, bw, bw for 5, bw for 4, bw for 4

#63 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 15 September 2012 - 03:26 PM

Today

Deadlift 5x5
120, 130, 130, 130, 130

Hang power clean + Front squat 5x3
60, 60, 65, 60, 60

Bench Press 5x5
77.5, 80, 80, 85, 80

Body rows 5xsubmax
10, 10, 9, 8, 6

Run 300m intervals



#64 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 17 September 2012 - 07:30 PM

Complex day.
Bit of a light day, something different and to get the muscles moving out of its regular pattern.

Barbell Complex 4x5
a) Muscle snatch
B) Push press (behind neck)
c) Back Squats
d) Romanian dead lifts
50, 50, 40, 40

Box squats 3x5 (lighter than last squat day)
110, 110, 110

Superset DB Military press + Full hang pull-ups 3x5
(2x25kg+BW)



#65 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 21 September 2012 - 08:31 PM

for 19/09/12
Quick, intense superset for the day.

a. Dumbbell lunge + snatch 3x10/10
b.sit-outs 3x20

Max 1min rest in between.

#66 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 21 September 2012 - 08:34 PM

From tonight.

Box Squats 5x5
120, 125, 125, 125, 125 for 10.

Hang power snatch + overhead squat 5x3
40, 45, 47.5, 50, 50

SSet
a. Military press 3x6
b. Full hang pullups 3x6
45/bw, 45/bw, 45/bw



#67 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 26 September 2012 - 08:24 PM

been a few days away from the gym...

Anyhow, today.

Deadlift 5x5
125, 130, 135, 140, 130 for 9

3 position power cleans (mid thy, knee, shin heights) +1 front squat x5
60,60,60,60,60

Bench press 5x5
80, 80, 80, 80, 80 for 10

Hand to hand Kettle bell swings - 1x100 (killed me)
16kg



#68 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 02 October 2012 - 04:05 PM

been flat out with work so missed a few days, anyhow again...
today:

Box Squats 5x5
125, 125, 127.5, 127.5, 127.5 for 7

Hang power snatch + overhead squat 3x3
50, 50, 50

Superset
a) Military press 3x7
b`) Dead hang pullups 3x7
50/bw, 50/bw, 50/bw

1 arm DB row 3x15
30, 27.5, 25


Edited by HumanHefner, 02 October 2012 - 04:06 PM.


#69 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 09 October 2012 - 11:32 PM

today, being a little inconsistent at the moment but hey, life etc...

Deadlifts 5x5
130, 130, 140, 140, 140

Tall cleans 3x3
60, 70, 70


Power clean + front squat 3x3
70, 75, 75

Bench press 5x5
80, 80, 85, 87.5, 80 for 10

Body Rows 5xfail
20, 16, 9, 6, 5

Edited by HumanHefner, 10 October 2012 - 08:08 AM.


#70 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 11 October 2012 - 07:06 PM

Easy peasy day

Box squats 3x3
130, 130, 130

Hang pwr cleans 3x3
50, 50, 50

sset 3x3
a. pull ups
b. dips
bw, bw, bw


Edited by HumanHefner, 11 October 2012 - 07:06 PM.


#71 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 07 April 2014 - 08:54 AM

WOW, almost forgot i had this thread.
Been hitting the 531 program since January, https://www.t-nation...month_challenge
Completed the "Boring but big" program to get used to the routine, went a purchased his e-book and now 1 week into the mass building schedule that i will be pretty much doing all winter.
Here is my spreadsheet if anyone is interested https://docs.google....N1E&usp=sharing

I have to say, I don't think I have wanted to eat so much in my entire life, also SORE, which i guess initially is a good indication something is happening.
Been eating something like 5 meals daily, plus 1 protein+dextrose+creatine shake before, BCAAs about halfway/end, then another protein+dextrose shake after.
anyhow, now a week deep into April's routine. this is what's happening tonight after work.

Posted Image

http://youtu.be/S20kdXWNvu4

Ended up doing 5 reps on my last working set for OH press, one thing on this program is that I am noticing is that my pressing is getting easier.
shoulders got pretty fried in the assistance tho, might drop the weight further for them next time.

Edited by HumanHefner, 07 April 2014 - 09:49 PM.


#72 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 08 April 2014 - 04:10 PM

Deadies tonight!
Really need to start doing more mobility work, loosening up my hips and shoulders, getting quite stiff in the posterior chain after these sessions of late.

Posted Image

Same supps/nutrition as per usual.

http://youtu.be/vmYLH78OIRQ

Ended up pulling 4 reps on the final set of deads, feeling a bit fried so i went fairly light on the good mornings and rows (45kg).

Edited by HumanHefner, 08 April 2014 - 09:46 PM.


#73 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 10 April 2014 - 03:18 PM

Fkn kent of a day at work today, keen to bang out some reps at the gym tonight get my mind off things :P
Tonight:
Bench press

Warmup
1x5 40kg
1x5 50kg
1x3 60kg
Working
1x3 75kg
1x3 87.5kg
1x3 or more 97.5kg
Drop set/ chinup superset
10-15 reps

Assistance
Dumbbell bench press 5x10
Chest supported rows 5x12
Triceps push-downs 1x100
Face pulls 1x100

Mobility/Conditioning 20-30mins at start or end...


http://youtu.be/IrvOIeMTSwM

Edited by HumanHefner, 10 April 2014 - 03:25 PM.


#74 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 13 April 2014 - 03:39 PM

Forgot to add Friday squat day!
These dropsets always get my blood and test going, type of day I want to stick my headphones on and grind it out, be all metal and shit.

Squats
Warmup
1x5 @ 55kg
1x5 @ 75kg
1x3 @ 90kg

Working
3 x 105kg
3 x 120kg
3 x or more reps 135kg
then
Dropset 20 reps

Leg press 4x10
Glute ham raises 4x10
Hanging leg raises 4x10

Mobility/Conditioning 20-30mins

http://youtu.be/Zqzex7OAUoQ

Edited by HumanHefner, 13 April 2014 - 03:43 PM.


#75 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 14 April 2014 - 01:47 PM

Week 3 Monday.
For tonight:
Military Press

Warmup
1x5 @ 27.5kg
1x5 @ 35kg
1x3 @ 42.5kg

Working 5,3,1
1x5 @ 52.5kg
1x3 @ 60kg
1x1 or more @ 67.5kg
*Will need to record my rep max for the last set here so I can recalculate the new rep max spread for the new month.

*EDIT: Ended up pressing 4 reps for the last set bringing my 1RM up by 4kg :)
I have been feeling a lot stronger pressing lately since I started this training regimen, keen to see how much more I progress in the next 2 months.

Dropset/chinup superset
15 reps

Assistance

Dumbbell shoulder press 5x10
Barbell curls 5x10
DB rear raise/ DB lateral raise (superset) 3x10

Mobility/Conditioning 20-30mins

http://youtu.be/KLiTVf1gTjI

Edited by HumanHefner, 15 April 2014 - 10:21 AM.


#76 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 15 April 2014 - 06:20 PM

Deadlift Night!
Warmup
1x5 @ 40%1rm 60kg
1x5 @ 50%1rm 85kg
1x3 @ 60%1rm 100kg

Working
1x5 @ 75% 125kg
1x3 @ 85% 142.5kg
1x1 or more @ 95% 160kg
*Max reps tonight will count towards new 1RM calculation

** OK did 1 rep of 160, then did only one more 45 secs later so, no progression this month :(

Assistance
Good Morning 4x10
Bent over Rows 4x10
Leg Curls 4x12
Ab Wheel 4x12

Mobility/Conditioning 20-30mins
http://youtu.be/9jK-NcRmVcw

Edited by HumanHefner, 15 April 2014 - 08:24 PM.


#77 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 17 April 2014 - 04:57 PM

Bench Press day max test tonight.
Warmup
1x5 40kg
1x5 55kg
1x3 65kg

working
1x5 82.5kg
1x3 92.5kg
1x1 or more 102.5 *record for RM calculation
*Well i only banged out 2 of these so i wont be modifying the RM% spread this month, if i could have managed 1 more rep I would have put it up an extra 2kg, hopefully next month I can exceed that further.

Dropset/chinup superset 15 reps

Assist:
DB Benchpress 5x10
DB rows 5x10

tricep pushdowns 1x100
facepulls 1x100

maybe some mobility/stretching for 15 mins

http://youtu.be/EUWOqr_AJvI

Edited by HumanHefner, 17 April 2014 - 08:17 PM.


#78 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 21 April 2014 - 01:31 PM

Dealod week.
Military press day.
Start out with some shoulder mobility work.

Then Military press
Pretty much doing my warmup sets and a 15 rep @ 50kg chinup superset at the end.

Then
Dumbbell shoulder press 5x10
Barbell curls 5x10
DB rear raise/ DB lateral raise (superset) 3x10

Might do a little cardio or conditioning at the end. point is this week is light weight work, keeping the joints mobilised and active.
http://youtu.be/5D7BA84oneg

#79 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 22 April 2014 - 11:32 AM

1x100 tricep pushdowns. That's almost a cardio workout lol.

#80 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 22 April 2014 - 09:19 PM

HAHA yeah, it gets a good pump going i gotta say, then to face pulls OMG.

Tonight, more delaod week.
Deadlifts, just the warm-up sets in no rush, good form after a few power cleans get mobile/warm.
then the usual assistance work etc.. nothing major.

#81 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 24 April 2014 - 06:09 PM

Delaod
Bench press night.

Get my stretch in tonight, feeling a bit stiff from sitting in front of my computer all day.

Bench press
Just the 3x5 warmup sets then chinup/ benchDropsets superset fom 70kg for 15 reps

DB bench press 5x10
DB rows 5x10

Triceps pushdowns 1x100
Face pulls 1x100

http://youtu.be/OwbBz59lIQo

#82 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 25 April 2014 - 06:48 PM

Last of the deload days for the month.
Started out with 15 mins of hip and back mobility work and some stretches.
Squats
1x5 40kg
1x5 55kg
1x5 95kg
20 rep dropsets from 100kg

Leg press 4x10 110kg
Glute ham raise 4x10 20kg
Calf raises 4x15
Hanging leg raises 4x10

one arm DB clean and press as a finisher
1x2 30kg
1x2 35kg
1x2 40kg

http://youtu.be/s-GsLh6dazI

Edited by HumanHefner, 25 April 2014 - 06:49 PM.






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