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HustlingHats training log19379

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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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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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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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Somewhat messed up today.
Felt sore and stiff so went to the gym to mobilise. stretch and do light squats to just open everything up.

Ended up working on my bench technique and before I knew it I was using 80kg/176lbs and it was flying up and felt good.

Considering Tuesday I have to hit 5 singles with this weight I decided to do that today so

Todays mini bench workout

5x1 with 80kg/176lbs

1x1 with 83kg/183lbs


Then went home.


No idea what I will do Tuesday for my working sets but happy to have gotten the main work done.
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Also a picture of my post 'workout'/ breakfast burritos🙏
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Todays Workout

Woke up and felt like absolute shit. My back for some reason was tight, still have my knee niggle and now my ankles felt sore. Thank god this is my last week before a deload.

Deadlift: 5x1 with 164kg/361lbs.Didnt do any additional sets. The additional sets are to auto regulate my workouts and 164kg felt heavy and slow as fuck.

Deficit deadlift: 2x1 with 130kg/287lbs

Sumo Deadlift: 1x1 with 138kg/304lbs. This felt easy as hell so went for a 150kg/330lbs attempt which didn't budge off the floor. Guess that was too much of a jump.

5xRows
4x DB rows
3x weighted pull ups
3x weighted neutral grip pull ups

6 sets of Bicep work
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Todays Bench session

Bench: 5x2 with 76kg/167 lbs. I hit my 5 singles with 95% on Saturday so instead of rehitting the same workout I decided to go for doubles. If 5x3 was with 85% and 5x1 with 95% I did doubles at 90%

Paused Bench: 1x1 with 70kg/154lbs (Ridiculously easy), 3x1 with 75kg/165lbs (Smooth as hell. Was so shocked that I thought I was cheating the 3 second pause so asked someone to count for me and tell me to press), 1x1 with 78kg/172lbs


3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
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Today's Squat workout

Squat: 5x1 with 138kg/ 304lbs and 1x1 with 143kg/315lbs (Been a long time since I got more then 140kg so happy with this)

Paused squats: 2x1 with 115kg/ 253lbs, 1x1 with 118kg/ 260lb, 2x1 with 123kg/ 271lbs
Leg curls: 5 sets of 8 reps

3xGlute Ham Raises

Decently surprised by today. Been having some mobility and knee, ankle stiffness which I'm putting down to needing a deload (next week is scheduled) and the majority of the 5 working sets moved faster then I could ever have hoped for.
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Today's upper body workout

Bench Body weight MR attempt: 1x14 with 58kg/ 128lb
So close yet so far from 15 reps which for some reason I really want to get. Got 1 more then 3 weeks ago with technically heavier weight (miniscule increase) so happy.
Additional bench: 2x6 with 60kg/132 lbs and singles with 65kg/143lbs, 70kg/154lb, 75kg/165 lbs and 80kg/176lbs

Max rep pull ups managed 19 exactly like 3 weeks ago. Could have lied to myself and gotten 1 more false rep but whats the point in that!


Rows: 5x8-12
t-bar rows: 5x10
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 Lower body workout

2xBodyWeight MR Squat attempt: 116kg/255lbs for 18 reps. Surprised at this considering I've been feeling beat up and sore but still managed 2 more reps then last time with slightly more weight

Additional Squats: 116kg/255lbsx8,120kg/264lbx8 + 125kg/275lbsx2,130kg/287lbs x2, 135kg/298lbs x1

Sumo Deads: 2x9 with 105kg/231lbs + 125kg/275lbsx1 + 140kg/309lbsx1

Explosive Conventional deadlifts: 5x2 with 120kg/264lbx2

Overall very happy with this cycle. No missed reps, weaker on no lifts and setting small PRs. Happy for the deload next week.
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Deload week is done and passed so let's get started on this new cycle!

Todays Workout

Deadlift: 5x5 with 133kg/286lbs + 1x5 145kg/320lbs (new PB 5rm and honestly think I could have went heavier).

Deficit deadlift: 2x5 with 116kg/256lbs

Sumo Deadlift: 1x6 with 123kg/271lbs

5xRows
4x DB rows
5xpull ups


6 sets of Bicep work and abs done as a circuit.
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Side Note

-My main goal this year is strength gains and to get into the 1000lb club. I initially planned on doing 2 cycles of my current program deloading then doing a 6 week 'peaking' program and testing my max every 13 weeks. But considering I'm still making progress with this, constantly setting 1 rep pr/ 5rm/3rm a week decided to stick with what I'm doing until it stops working


- Also expecting to be able to make good progress this cycle because of my new job which I started last week. I use to train fasted early in the morning but now will be having a meal before the gym so expecting that to help.
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Todays session

Bench: 5x5 with 65kg/143 lbs and then 1x5 with 70kg/154lbs (long time since I managed this but still 5kg/11lbs off my all time 5rm)

Paused Bench: 3x5 with 62kg/137lbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
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Today's workout and another 5RM PR

Squat: 5x5 with 113kg/249lbs + 1x5 with 133kg/293lbs (Which is a new 5rm)
Paused squats: 4x5 with 110kg/ 242lbs + 1x5 with 113kg/249lbs
3x GHR (These killed me)

Over the moon with the 5rm. I know its a small increase but honestly could have gone heavier if I didn't play it safe. Really think if I went for 136kg/300lb instead of 133kg/293lbs I could have got it. Wasn't so confident to try it as my 7th working set But have a goal for my 3s week
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adale private msg quote post Address this user
You got 300x3 in you easily
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Today's upper body workout

Bench: 10,8,8 with 60kg/132lbs and singles with 70kg/154lbs, `75kg/165lbs 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 Lower body workout

Squats: 110kg/242lbsx6,115kg/253lbsx6, 118kg/260lbsx6, 123kg/271lbsx6, 135kg/298lbsx1 , 140kg/309lbsx1, 143kg/315lbsx1

Sumo Deads:105kg/231lbsx8,110kg/242lbsx8 135kg/298lbsx1 145kg/320lbs

Explosive Conventional deadlifts: 8x3 with 107kg/240lb

This was a ROUGH ROUGH session. The Doms are real! Also think I have a mental block/ laziness to high rep squats. I really struggle to get in the zone for squats unless it's heavy weight or 2xbw rep pr sets
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Quote:
Originally Posted by Hustlinghat
Today's Lower body workout

Squats: 110kg/242lbsx6,115kg/253lbsx6, 118kg/260lbsx6, 123kg/271lbsx6, 135kg/298lbsx1 , 140kg/309lbsx1, 143kg/315lbsx1

Sumo Deads:105kg/231lbsx8,110kg/242lbsx8 135kg/298lbsx1 145kg/320lbs

Explosive Conventional deadlifts: 8x3 with 107kg/240lb

This was a ROUGH ROUGH session. The Doms are real! Also think I have a mental block/ laziness to high rep squats. I really struggle to get in the zone for squats unless it's heavy weight or 2xbw rep pr sets


I don't think anyone likes high rep squats lol. Though for some crazy reason I did 20 reps for my last set yesterday
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Todays Workout

Deadlift: 5x3 with 151kg/333lbs and then 1x3 160kg/353lbs (New 3rm by 7kg/16lb )

Deficit deadlift: 2x3 with 128kg/282lbs

Sumo Deadlift: 1x5 with 136kg/300lbs (my 3+ set)

5xRows
4x DB rows
5xpull ups


6 sets of Bicep work

Going into todays workout I was pretty nervous, my working sets required 5x3 with only 2kg/4lb less then my previous 3rm which was a real grinder a month ago so really mentally pumped myself up. Turns out fear is good motivation!
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Todays session

Bench: 5x3 with 74kg/163lb lbs + 1x3 76kg/167lbs

Paused Bench: 2x3 with 65kg/143lbs + 1x3 with 68kg/150kbs
3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

Mixed feelings on todays bench session. The workout felt heavy, I'm about 2kg/5lb off from my all time 3rm and today had to hit 1kg/2lb of my latest 3rm and it showed. Bright side I'm so close to being able to have a legit all time Bench PR I can taste it!
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Also forgot to mention. I was having a voice inside me this morning telling me to just go back to bed because all of this is pointless. Why am I doing this? Long story short that voice was right me strength training and pushing myself is pointless without a purpose. Soooo I decided my Skinny ass is going to put on a singlet and do a meet at the end of this year
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Todays Squat workout

Squat: 5x3 with 127kg/280lbs + 1x3 with 136kg/300lbs
Paused squats: 1x3 with 110kg/ 242lbs, 1x3 with 113kg/249lbs, 2x3 with 115kg/253lbs and 118kg/260lbs
Leg curls: 5 sets of 8 reps

3xGlute Ham Raises

Todays session was great. The top set felt like I could get a 4th rep and could have maybe gone a bit heavier but a new 3rm is never a bad thing.

Also think I messed up my right knee today at work...… All was great and all of a sudden I started having discomfort. Hoping this doesn't lead to lose of progress/ time off
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Today's upper body workout

Bench: 10,8,8 with 60kg/132lbs and singles with 70kg/154lbs, `78kg/172lbs and 82kg/180lbs

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 Lower body workout

Squats: 110kg/242lbsx6,115kg/253lbsx6, 118kg/260lbsx6, 123kg/271lbsx6, 140kg/309lbsx1, 143kg/315lbsx1

Sumo Deads:2x110kg/242lbsx8 125kg/275lbsx1 140kg/309lbs and 150kg/3301lbs

Explosive Conventional deadlifts: 8x3 with 116kg/256lb
Post 51 IP   flag post
adale private msg quote post Address this user
How come on squat you didn't go for 300x3
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Quote:
Originally Posted by adale
How come on squat you didn't go for 300x3


I did on Wednesday.
Friday's are my lighter load higher volume days
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Todays Workout

Deadlift: 5x1 with 169kg/372lbs. Didn't do any additional sets the last few singles moved slow and these are a 1kg/ 2lb PR so happy with doing that for 5 quick sets,

Deficit deadlift: 2x1 with 135kg/298lbs

Sumo Deadlift: 1x3 with 144kg/317lbs. This was a 1+ set and had a bit more in the tank

Max Pull up attempt: 19.... Fucking 19 same amount as 4 and 7 weeks ago. I actually think I could have grinded another clean pull up if I thought I would get a pr but I thought 19 would be a new PR so was happy to get that

5xRows
4x DB rows
3x weighted pull ups
3x weighted neutral grip pull ups

6 sets of Bicep work

Overall I think I'm nearing (or have reached) the point where my singles week will have me hitting new 1rm PRs which I haven't touched at all or in a LONG LONG time.

Might actually reach my goals this year after all!
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Todays Bench session

Bench: 5x1 with 83kg/183 lbs.

Paused Bench: 1x1 with 70kg/154lbs (Ridiculously easy), 1x1 with 75kg/165lbs and 1x1 with 78kg/172lbs


3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions
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