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Program Hopper - H-L-M
This is for the accountability and motivation to stay with the program.
Age: 48
Height: 5'11"
Weight: 84kg (185lb) (started training at a lean 77kg a year ago - 3-4 years of cross country mtb)
Time actually Training: About a year or so (mostly screwing around before then or not at all due to endurance sports).
Current Estimated 1RM kg (lb): SQ 155 (340), DL 172 (380), BP 105 (230-but this might be a little optimistic)
Hitting one of Andy Baker's generic programs with a couple of tweaks to try an get my bench up.
Edit:This log starts out with a couple of tweaks but then I figured the writer of the program knows what he is doing so have reeled it back to the original and added CGB for a couple of sets after Heavy BP.
Coming off 4 weeks of a 4 day TM split which ended on Friday - feeling a little tanked.
Edit: As the program proceeded, I felt the fatigue dissipating and am able to apply more energy in training than in the beginning.
Injured rotator cuff (L) a few weeks before spending 1 month in Japan and not training at all.
Rotator cuff injury became dramatically worse not training.
Spent the last 5 months trying to heal a rotator cuff injury. Bit of an ordeal, very slow going, couldn't even get under the bar for a LB squat or BP for about 2-3 mths.
Finally back to where I was before the injury (no physio, just pressing and chins) so ready to push a little harder now.
Returning from injury is a resilience builder.
Edit: not sure if it is the lack of frequency but shoulder is a little more achy than usual, but feel I'm getting stronger with the press (next run might add another light press somewhere).
Intensities in KG.
Mon- Heavy Day
SQ (4x6)
150x1
110x6
110x6
110x6
110x6 (felt good)
BP (4x6)
90x1
75x6
75x6
75x6
75x7 (felt heavy toward the end)
BBR (4x8-10)
70x8
70x8
70x10
70x10
53 mins
Note: Pretty heavy week at work with on call interrupting sleep on multiple nights, and producing accumulated fatigue. OT shift 0900 Sat - 0200 Sun. Feeling flat, slept well on Sunday night though. Also still dropping fat. Probably should have taken a light week before starting this.
Last edited by Peter Egener; 02-13-2018 at 07:31 PM.
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31.01.2018
Wed - Light Day
FSQ (5x3^)
Ramped up to a set of 3 at 185lb. First time doing Front SQ. Don't like them.
PR (4x6)
72.5 (165)x1@RPE9.5
50 (110)x6
50x6
50x6
50x6
40x10 back off set
(press felt good)
Chins (supersetted in between PR)
BWx10
BWx8
BWx8
BWx9 (all out)
Did some curls
45 mins
Last edited by Peter Egener; 02-01-2018 at 03:16 PM.
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Medium Day
02.02.2018
Friday - Medium Day
SQ 3x5 (3 mins rest)
110 (240)x5
110x5
110x5
CGB 4x6-8 (3-4 mins rest)
72.5 (160)x8
72.5x8
72.5x8
72.5x8
DL 1x6
160 (352)x1
120 (265)x6
LTE
29x12
32x12
35x12
32x12
29x12
60mins
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Sunday - Heavy Day
Amazing discovery. Training in the afternoon in a fed state is easier than training in the morning fasted.
Could have something to do with the fact that I have moved from an average of 2400 cal a day to 2800 cal a day.
Will increase calories if I keeping losing fat. Feeling the best I've felt in a long time.
Can train tomorrow morning so took advantage of a window of opportunity tonight.
SQ (5x5)
115 (250)x5
115x5
115x5
115x5
115x5
SQ felt pretty light. Only needed 3-4 mins rest.
BP (5x5)
80 (175)x5
80x5
80x5
80x5
80x5
95 (210)x3 (might have got one more if I tried hard enough)
BP felt easy today with only 3 mins rest.
SLDL (5x6^)
70x6
80x6
90x6
100x6
110 (240)x6
Easy ramped sets as I was feeling a little tight in the lower back already.
60 mins
Cardio:
Hammer/Tyre - 5x20 + 1-1.5 min rest (10 mins)
Tyre vertical throw - 5x10 + 1-1.5 min rest (10 mins)
80 mins total
Last edited by Peter Egener; 02-04-2018 at 02:43 AM.
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Wednesday - Light Day
Fasted morning workout
FSQ (5x3^)
60x3
65x3
70x3
75x3
80x3 (last two sets really challenge form maintenance)
PR (5x5)
70x1
54x5x5
Chins (4 sets)
8,10,10,10
Curls
20x15
22.5x12
25x10
27.5x8
25x7
22.5x6
20x6
60 mins
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Friday - Medium Day
A couple of tweaks to the program.
Following GGW suggestion to DL medium (-10%) on Medium Day (which I do in Monday for DL).
Throwing in a set of SLDL after Heavy DL.
Rotating Inc BP and CG BP in Medium day for 4x5-7.
SQ (3x5 95% of Heavy day)
110x5,5,5
INC BP (4x5-7)
67.5x7,7,7,7
DL (1x5 80%)
130x5
110x8 (SLDL)
LTE (6x8-12)
30x12
32x12,12,12,12,12
Felt good today though fatigued yesterday for some reason. Food still hitting between 2800-3000 cal.
60 mins
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Monday - Heavy day
Squat (4x4)
135x1
150x1
125x4,4,4,5
BP (4x4)
85x4,4,4,5
DL (3x4@70%1RM)
120x4,4,4
Curls
20x10
25x10
27x12 (1min)
27x10 (2min)
27x10, 25x6, 20x7 (drop sets)
70 mins
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Wed - Light day
Was going to ditch the light day squat and manipulate the program a little but decided to bring it back to pretty much the program as written (GGW).
If I can lift for the reps and sets it projects in the last 3 weeks I'll be pretty happy and a lot stronger.
SQ 2x4
110x4,4
PR 4x4
58x4,4,4,4
Chins (between PR)
BWx10,10,10
BBR 4x4
65x6,6,6,6 (too light)
40 mins
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Friday - Medium day
SQ 3x4
115x4,4,4,4
BP 4x4
85x4,4,4,6
DL 1x4
160x1
140x4
LTE
27x14
32x14
37x12,10,8, 7
HIIT 15min
70 mins
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Monday - Heavy day
Afternoon workout. Felt really (comparatively) strong today.
Thought about upping the weight a little but since I'm cutting I just added a set.
Lost 2lb this week.
SQ (4x6)
115x6,6,6,6,6 (260lb)
INC BP (4x5-7)
70x7,7,7,6 + 60x8 (160lb, 135lb)
DL (3x6 medium)
115x6,6,6 (250lb)
BB Curl
50x5 (105lb)
40x8 (88lb)
30x12 (65lb)
30x8
20x12 (45lb)
65mins
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