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HustlingHats training log19379

Hustlinghat private msg quote post Address this user
Hi guys I use to be an active poster years (formerly "Tamere" and thought i'd try logging again.

I know this forum has died down and alot of the old time posters such as FiremanSi, Shannowman, Aaronstenner who us to follow my old logs are no longer here but in all honesty not here for attention more here for my mental health.

I will spare you guys my issues but in the last few years life beat me down. Lost 2 people I cared about, spiralled into depression and alcohol abuse, lost my job and tried killing myself.

My therapist suggested I focus on things post depressed me enjoy and training was one of them. So thats the reason for this log.

Morning weight:



Current maxes:

Dead: 168kg
Bench:80kg
Squat: 140kg

I think I am weaker than 4 years ago but I'm not dead yet so can definetely get stronger!
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Todays work out

Squats: 5x5 with 105kg/ 231lbs + 1x5 with 120kg/264lb
Paused squats: 5x5 with 100kg/ 220lbs
Leg curls: 5 sets of 8 reps
Good mornings: 3 sets of 6 reps

And finished off with a bodyweight core circuit.
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Todays workout

Bench: 3x8 with 55kg/ 121lb + worked up in singles to 78kg/172 lbs
Rows: 5x12
Reverse grip rows: 5x12
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
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Todays Workout

Squat: 4x8 with 110kg/242 lbs + singles with 120kg/264lbs, 130kg/286lbs + 133kg/293lbs

Sumo deads: 2x8 with 105kg/ 231lbs + singles with 120kg/264lbs, 130kg/286lbs+ 135kg/297lbs

5x leg curls

Abs
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Todays Workout

Deadlift: 5x3 with 143kg/315lbs and then worked up to 1x3 150kg/330lbs

Deficit deadlift: 2x3 with 120kg/264lbs

Sumo Deadlift: 1x3 with 128kg/282lbs

5xRows
4x DB rows
5xpull ups


6 sets of Bicep work
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Hustlinghat private msg quote post Address this user
Well I suck at logging my workouts but did make it to the gym this whole week.

Tuesday

Bench: 5x3 with 69kg/152 lbs and then 1x3 with 73kg/161lbs
Paused Bench: 3x3 with 65kg/143lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

Wednesday

Squat: 5x3 with 120kg/264lbs + 1x3 with 125kg/275lbs
Paused squats: 5x3 with 105kg/ 230lbs
Leg curls: 5 sets of 8 reps
Good mornings: 3 sets of 6 reps


Today

Bench: 3x8-10 with 55kg/ 121lb + worked up in singles to 80kg/176 lbs
Rows: 5x12
Reverse grip rows: 5x12
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps
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Todays Workout

Squat: singles with 120kg/264lbs, 130kg/286lbs. Dealing with a knee niggle which I really felt so skipped my high rep hypo squats

Sumo deads: 2x8 with 105kg/ 231lbs + singles with 120kg/264lbs, 130kg/286lbs+ 140kg/309lbs
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Todays Workout

Deadlift: 5x1 with 160kg/352lbs. This is 95% of my max and I didn't try and work up to a higher max because I didn't feel that good. Mentally I'm working on building strength and not testing it. So going to follow protocol and add 5kg/10lb to my 'max' and only testing my max every so often. Still fucks with me that 4 weeks ago I pulled 168 after my 5 single sets.

Deficit deadlift: 2x1 with 130kg/287lbs

Sumo Deadlift: 1x2 with 136kg/300lbs and 1x1 with 145kg/ 320lb

5xRows
4x DB rows
5xpull ups


6 sets of Bicep work
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kickinchicken private msg quote post Address this user
What are your deadlift warm up set like? Maybe you were warmed really well after the singles earlier when you pulled the 168.

How often do you test your max?
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Hustlinghat private msg quote post Address this user
Today's workout


Bench: 5x1 with 77kg/170 lbs and then 1x1 with 80kg/176lbs
Paused Bench: 3x1 with 73kg/160lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

Nothing special but never in doubt of missing a rep
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Quote:
Originally Posted by kickinchicken
What are your deadlift warm up set like? Maybe you were warmed really well after the singles earlier when you pulled the 168.

How often do you test your max?


My deadlift warm up was similar. 1 plate for 3, 2 plates for 2, 3 plates for 1 and then working sets but maybe mobility wise I was looser 3 weeks ago.


I don't really test my max, every week has my working sets and optional work up sets so in that regard every session I work up to a 5/3/1rm of the day if I feel good.


I have specific numbers I want to reach by the end of this year and will actually test my max every 13 weeks (3 times this year with the last test being just before NY).
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Today's workout

Squat: 5x1 with 133kg/293lbs
Paused squats: 5x1 with 116kg/255lb
Leg curls: 5 sets of 8 reps
Good mornings: 3 sets of 6 reps

Heavy squats felt terrible. Not happy with bar speed but the 2-4th sets felt good, Feel like I could have done doubles. The last set was just a slow, painful grind
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Today

Bench: 1x13 with 57kg/ 126lb (Bodyweight MR attempt) was aiming for 15+. Also did 2 sets with 55kg/121lbs
Reverse grip rows: 5x12
Incline Db Press: 3x10
Db Shoulder press: 3x8
Max rep pull ups managed 19
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps
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Today's workout


Squats: 1x16 with 114kg/251 lbs (MR attempt with 2xbw) + 110kg/242x6,2 + 120kg/264lbx2+ 130kg/287lbs/x1

Sumo Deads: 2x8 with 105kg/231lbs + 120kg/264lbx2+ 130kg/287lbs/x1

Explosive Conventional deadlifts: 5x2 with 120kg/264lbx2
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kickinchicken private msg quote post Address this user
19 pull ups is pretty good man. Do you do them weighted ever?
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Quote:
Originally Posted by kickinchicken
19 pull ups is pretty good man. Do you do them weighted ever?


19 is impressive until you realise I weigh sub 130lbs but thanks

And yeah I do weighted pull ups every session. Either use 15kg/33lb for sets of 5 and 7.5kg/ 15lbs for sets of 8
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kickinchicken private msg quote post Address this user
Shit man. Even better.
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Todays Workout

Deadlift: 5x4 with 130kg/286lbs and then worked up to 1x5 143kg/315lbs (which is a PB 5rm)

Deficit deadlift: 2x5 with 114kg/251lbs

Sumo Deadlift: 1x5 with 122kg/269lbs

5xRows
4x DB rows
5xpull ups


6 sets of Bicep work

Felt good today. Also woke up massively heavier then usual but then again my birthday was on Saturday and I probably ate close to 10k Calories so to be expected
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Todays session

Bench: 5x5 with 63kg/139 lbs and then 1x5 with 65kg/143lbs attempted 68kg/150lbx5 but only got 4. I hit the rack pins on my last rep before locking out so couldn't get 5

Paused Bench: 3x5 with 62kg/137lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
Post 19 IP   flag post
kickinchicken private msg quote post Address this user
Rolling tricep extensions? Have you been talking to @EK ? lol. I never hear anyone except here talk about them. Them are great though.
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Quote:
Originally Posted by kickinchicken
Rolling tricep extensions? Have you been talking to @EK ? lol. I never hear anyone except here talk about them. Them are great though.


As a matter of fact years ago he suggested them to me and there also recommended in DeFranco's Westside for skinny bastards so I didn't question it!
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Today's workout

Squat: 5x5 with 109kg/240lbs + 1x5 with 120kg/264lbs + 1x5 with 130kg/287lbs
Paused squats: 2x5 with 105kg/ 230lbs I was supposed to do 5 sets but my right knee felt weird so thought it best to not risk injury for accessory work
3x GHR (These killed me)
Leg curls: 5 sets of 8 reps
Good mornings: 3 sets of 6 reps
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Today's upper body workout

Bench: 3x8 with 60kg/132lbs and singles with 70kg/154lbs, `75kg/165lbs and 78kg/ 172lbs. Experimented with various hand placements on the singles to see what felt best.
Reverse grip rows: 5x12
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps
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Today's workout


Squats: 1x8 with 105kg/231 lbs + 2x8 with 110kg/242lbs + 1x8 with 115kg/253lbs also did singles with 120kg/264lbs, 130kg/187lbs, 135lb/300lbs, 140kg/309lbs

Sumo Deads: 2x8 with 105kg/231lbs + singles with 120kg/264lb and 140kg/309lbs

Explosive Conventional deadlifts: 8x3 with 105kg/231lb x2
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Todays Workout

Deadlift: 5x3 with 147kg/324lbs and then worked up to 1x3 153kg/337lbs (which is a 3rm PR)

Deficit deadlift: 2x3 with 123kg/271lbs

Sumo Deadlift: 1x3 with 130kg/286lbs

5xRows
4x DB rows
5xpull ups


6 sets of Bicep work

Also going through some stomach issues and going to change up my diet for this week. I find that I either OD on Fibre or Sugar when trying to hit my carbs by using my preferred sources so will make an extra effort of reducing both
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Todays session

Bench: 5x3 with 72kg/159 lbs and then attempted 75kg/165lbs and got 2. The 2nd rep was ridiculously slow and I wasn't sure I could get the third so thought it best to not risk missing a rep and racked the bar.

Paused Bench: 3x3 with 65kg/143lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
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Todays Squat workout

Squat: 5x3 with 123kg/271lbs + 1x3 with 133kg/293lbs
Paused squats: 5x3 with 110kg/ 242lbs
Leg curls: 5 sets of 8 reps

3xGlute Ham Raises

Really happy getting 133kg/293lbs for a triple considering it was the weight I had to hit singles with 2 weeks ago.

Also while I hate being stuffed up due to 'digestion issues' the extra bodyweight and internal clogage really helped with bracing so will probably attribute being able to get a triple to that as opposed to real strength gain.
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kickinchicken private msg quote post Address this user
Then I hoped you are blessed with stuffiness and digestive issues every squat day and only squat day Give yourself some credit home slice.
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Hustlinghat private msg quote post Address this user
Today's upper body workout

Bench: 3x8 with 60kg/132lbs
doubles with 70kg/154lbs, `75kg/165lbs
singles with 78kg/ 172lbs and 80kg/176lbs

Rows: 5x12
T bar rows: 5x6
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps
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Today's workout


2x8 and 1x6 with 115kg/253lbs + 1x8 with 110kg/242lbs also did singles with 125kg/275lbs and 135kg/297lbs

Sumo Deads: 1x8 + 1x9 with 105kg/231lbs + singles with 120kg/264lb, 135kg/297lbs and 145kg/319lbs

Explosive Conventional deadlifts: 6x2 with 111kg/246lb

Nothing special and the weights on squat felt heavy. Just warmed up with heavy singles and went for reps as planned with the weight planned but didn't push myself too hard.

Don't see any reason to tax my body and recovery singles on a workout that doesn't really matter considering I have to hit 95% for singles on all 3 lifts next week.
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