SFW

[Hugh Myron]

Training log of 17 years on another forum was deleted after the forum shut down. Resuming training after a 10 week hiatus.

Historic 1RMs:
24Jul2009 - 285/175/335
23Jul2010 - 345/205/375
17Dec2010 - 375/225/415
29Jul2011 - 405/245/425
17Dec2011 - 425/250/465
03Mar2012 - 440/245/XXX
28Apr2012 - 460/245/485
27Jul2012 - 485/280/515
19Dec2012 - 515/305/XXX
23Feb2013 - 525/290/555
11Mar2018 - 562/336/584
13Oct2018 - 556/352/589
30Mar2019 - 570/340/600
09Nov2019 - 573/363/628
18Nov2023 - 595/363/650

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
66x5,5
88x5
99x5 @ 5
99x5 @ 5
99x5 @ 5

0-2-0 Bench Press
44x5,5
66x5
77x5
88x5 @ 5
88x5 @ 5
88x5 @ 5

Barbell Row
45x5,5
65x5
85x5 @ 5
85x5 @ 5
85x5 @ 5

Leg Extension
10x10
20x10
30x10
40x10
50x10 @ 5
50x10 @ 5

Dip
BWx15 @ 6
BWx15 @ 6

Chin-Up
BWx15 @ 6
BWx10 @ 6

Duration: 1h 15m

Session RPE: 1 - Very Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 3 - Average
Readiness: 3 - Average

[Cole Gorton]

umm, how did you go from a 285 squat to 600?

[deborahlebl]

He trained for 14 years

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
66x5,5
88x5
110x5 @ 5
110x5 @ 5
110x5 @ 5

0-2-0 Bench Press
44x5,5
66x5
88x5
99x5 @ 5
99x5 @ 5
99x5 @ 5

Beltless Stiff Leg Deadlift
45x5,5
95x5
115x5
135x5 @ 5
135x5 @ 5
135x5 @ 5

Leg Extension
22.5x10
32.5x10
42.5x10
52.5x10 @ 6
52.5x10 @ 6

Dip
BWx16 @ 6
BWx16 @ 6

Pull-Up
BWx11 @ 6
BWx10 @ 6

Duration: 1h 10m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Readiness: 3 - Average

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
66x5,5
88x5
110x5
121x5 @ 5
121x5 @ 5
121x5 @ 5

0-2-0 Bench Press
44x5,5
66x5
88x5
110x5 @ 5
110x5 @ 5
110x5 @ 5

Barbell Row
45x5,5
65x5
85x5
95x5 @ 5
95x5 @ 5
95x5 @ 5

Leg Extension
15x10
25x10
35x10
45x10
55x10 @ 6
55x10 @ 6

Dip
BWx17 @ 6
BWx17 @ 6

Chin-Up
BWx14 @ 6
BWx11 @ 7

Duration: 1h 15m

Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 3 - Average
Readiness: 3 - Average

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
66x5,5
88x5
110x5
132x5 @ 5
132x5 @ 5
132x5 @ 5

0-2-0 Bench Press
44x5,5
66x5
88x5
110x5
121x5 @ 5
121x5 @ 5
121x5 @ 5

Beltless Stiff Leg Deadlift
45x5,5
95x5
135x5
155x5 @ 5
155x5 @ 5
155x5 @ 5

Leg Extension
17.5x10
27.5x10
37.5x10
47.5x10
57.5x10 @ 6
57.5x10 @ 6

Dip
BWx18 @ 6
BWx18 @ 6

Pull-Up
BWx14 @ 6
BWx11 @ 6

Duration: 1h 20m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 3- Average
Readiness: 3- Average

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
77x5,5
99x5
121x5
143x5 @ 5
143x5 @ 5
143x5 @ 5

0-2-0 Bench Press
44x5,5
66x5
88x5
110x5
132x5 @ 5
132x5 @ 5
132x5 @ 5

Barbell Row
45x5,5
65x5
85x5
105x5 @ 5
105x5 @ 5
105x5 @ 5

Leg Extension
20x10
30x10
40x10
50x10
60x10 @ 6
60x10 @ 6

Dip
BWx19 @ 6
BWx19 @ 6

Chin-Up
BWx15 @ 6.5
BWx12 @ 6

Duration: 1h 15m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Readiness: 3 - Average

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
77x5,5
110x5
132x5
154x5 @ 5
154x5 @ 5
154x5 @ 5

0-2-0 Bench Press
44x5,5
77x5
99x5
121x5
137x5 @ 5
137x5 @ 5
137x5 @ 5

Beltless Stiff Leg Deadlift
45x5,5
95x5
135x5
155x5
175x5 @ 5
175x5 @ 5
175x5 @ 5

Leg Extension
22.5x10
32.5x10
42.5x10
52.5x10
62.5x10 @ 6
62.5x10 @ 6

Dip
BWx20 @ 6
BWx20 @ 6

Pull-Up
BWx14 @ 6
BWx11 @ 6

Duration: 1h 25m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Readiness: 3 - Average

[Hugh Myron]

0-2-0 Beltless High Bar Squat
44x5,5,5
77x5,5
110x5
143x5
165x5 @ 5
165x5 @ 5
165x5 @ 5

0-2-0 Bench Press
44x5,5
77x5
99x5
121x5
143x5 @ 5
143x5 @ 5
143x5 @ 5

Barbell Row
45x5,5
65x5
85x5
105x5
115x5 @ 5
115x5 @ 5
115x5 @ 5

Leg Extension
15x10
25x10
35x10
45x10
55x10
65x10 @ 6
65x10 @ 6

Dip
BWx21 @ 6
BWx21 @ 6

Chin-Up
BWx16 @ 6
BWx12 @ 6

Duration: 1h 20m

Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Readiness: 3 - Average