Hayden's Log

[Hayden]

My current stats as of 8.03.09 are:
88kg bodyweight (estimated)
I can't get an accurate weight because every time I weigh myself I get a different figure, some days I'm 86kg, just the other day one set of scales said I was 90kg so I will settle for 88kg until I have a more accurate reading.

Deadlift: 162.5kg
Bench: 95kg
Squat: 132.5kg
Total lifts: 390kg

My major goal for this year is to get my total up to 450kg. (110kg bench, 160kg squat, 180kg deadlift) Given that the year is still young I'm not sure whether these goals are a little too ambitious but time will tell. I'm constantly made to push myself really hard because of Andy at MVS, he keeps closing the gap a little more each week making me more and more nervous.

Enough of the chat... here is my recent training log:

26/02/09
Bench: 5x5 at 80kg
Deadlift: 1x5 at 100kg, 1x5 at 130kg, 2x5 at 135kg.
Bodyweight dips: 5x16 (I wanted to do them weighted but the gym only had leather dip belts...bastards)
Overhead press: 5x5 at 50kg

28/02/09
Squat: 3x5 at 115kg, 1x4 at 115kg, 1x5 at 110kg (wasn't feeling strong)
Overhead press (from floor): 5x5 at 62.5kg
Bodyweight pull ups: 4x12
Bodyweight dips: 4x16
Upright rows: 4x6 at 50kg, 1x10 at 50kg

2/03/09
Bench: 5x5 at 82.5kg
Deadlift: 1x5 at 112.5kg, 1x5 at 137.5kg, 2x5 at 142.5kg

4/03/09
Squat: 3x5 at 110kg, 2x5 at 115kg
Overhead press (from floor): 1x5 at 60kg 3x5 at 65kg (ouch!) 1x2 at 65kg
Bent over rows: 3x5 at 70kg

SATURDAYS MVS SESSION
Bench: 6x1 at 60kg, 1x2 at 85kg, 1x1 at 95kg (PB)
Squat: 6x1 at 60kg, 2x1 at 100kg (ish), 1x1 at 115kg (ish), 1x1 at 130kg (PB), 1x1 at 132.5kg (PB)
Deadlift: 1x6 at 70kg, 1x2 at 100kg, 1x1 at 150kg, 1x1 at 165kg (FAIL), 1x1 at 162.5kg (PB) ouch!

I am about to start the Ed Coan deadlift program, never done a program before, but I am determined to catch up with Andy.

Also considering whether to incorporate the Bear Complex into my training. It seems to be more beneficial for olympic lifters, any advice? here is a link to a video of the lift for those who don't know what I'm talking about. http://www.youtube.com/watch?v=0WOP9J7QPwI

[gauze]

that workout wouldn't really benefit Oly lifters with the power cleans and pressing, but it looks like a killer cardio sesh.

[Andrewc]

It's good to finally see a log!

The bear routine looks like a killer after multiple reps.

[Hayden]

Started the new program today, wasn't very hard but i guess it starts you off easy.

Deadlift:
1x5 at 80kg, 1x2 at 110kg, 1x2 at 135kg
8x3 at 110kg 90 second rest between sets (constantly interrupted by customers coming into the shop mind you)

Stiff Leg Deadlift:
3x8 at 90kg (never tried these before but felt good)

Bent Over Rows:
3x8 at 70kg

Lat Pulldown:
3x8 on the 16th weight plate (not sure what this represents)

Arched Back Good Mornings:
3x8 at 60kg (never tried these before and they felt weird)

As much as I hate it, it has become clear with my lack of mobility in the Stiff Leg Deadlift and the Good mornings that i need to do some stretching to improve my range of motion

[Talyn]

Heya Hayden,

Great to see a log - I think 450kg is an achievable target for this year. Don't doubt yourself We will push you!

I like the stiff leg deadlifts too, but I'm never sure that I do them right, and it ends up like a romanian deadlift. Either way, they will definetley help you out with the deadlifts. Power cleans will also help as well I'd reckon.

Love how you deadlift whilst customers are still coming into the shop. Hardcore

Scott

[Hayden]

The relatively light workout yesterday has left my hammies in agony, but otherwise was feeling really good so I had to do some more today.

10.03.09

Bench:
1x8 at 60kg, 5x5 at 80kg

Push Press:
4, 5, 5, 4, 3 at 50kg (felt weak)

Clean:
1x6 at 50kg, 1x5 at 65kg, 3x5 70kg

Squat:
1x5 at 50kg, 1x5 at 100kg, 5x5 at 110kg

Pull ups:
1x5 at bodyweight, 1x5 with 5kg, 1x5 with 10kg, 3x5 at 15kg

Dips:
1x10 bodyweight
1x8 with 10kg (bad pain in my arms) i think it is where the tricep joins at the elbow on the outside of my arms.

Disco curls: (for Ivan)
2x8 at 30kg, 2x8 at 35kg

[hardcore iv]

...Disco curls: (for Ivan)

What's that supposed to mean?

[Andrewc]

...Disco curls: (for Ivan)

What's that supposed to mean?

Burrrrn baby burn, disco inferrrrno!

[Hayden]

just back from a painful session from Andy and Pat's place the HOTD (thanks boys) Tried a different squat workout tonight and i can already feel it in my legs, I'm not going to be able to walk tomorrow.

12/03/09
Close grip bench:
1x5 at 70kg, 5x5 at 75kg

Negative bench press:
1x1 at 105kg (too fast), 1x1 at 100kg (not too bad)

Squat:
1x6 at 60kg (deep and slow)
1x5 at 110kg, 2x2 at 117.5kg, 3x3 at 115kg

Clean and Press:
2x5 at 60kg

Upright Row (from floor)
1x5 at 80kg

[Hayden]

14.03.09 at MVS

Really fun session today, got to squat and deadlift in the rain!

Bench:
4x5, 1x4 at 82.5kg

Squat:
1x6 at 60kg
1x5 at 115
2x5 at 117.5kg
1x1 at 135kg (PB)

Deadlift:
1x5 at 70kg
1x5 at 110kg

Wide grip deadlift:
2x5 at 110kg
1x4, 1x2 at 120kg

[Hayden]

Trained at a friends house tonight, his olympic bar was 16kg so the increments shown will seem a little different than usual. Was supposed to do a deadlift program today but the urge to squat is too strong!!!

16.03.09

Squat:
1x6 at 56kg
1x5 at 116kg
3, 5, 4, 4, 4 at 121kg (1x5 at 121kg is a pb)

Deadlift:
1x6 at 96kg
1x5 at 116kg
1x1 at 146kg
1x1 at 156kg
2xF at 166kg (not ready for it yet, frustrating!!!)

Bench
1xf at 98.5kg
My arms are still giving me issues so this wasn't even close. Don't know why I even bothered

[Andrewc]

Shame about the arms, but the deadlift singles are solid. Was the last rep part of the program or a PB attempt?

[^toby^]

strong as fudge, comrade!

[Hayden]

Another good session at HOTD with Andy, Patvirt and Scott.

18.03.09

Bench:
6x3 at 85kg

Squat:
1x5 at 60kg
1x5 at 80kg
3x5 at 110kg
1x4 at 110kg
max reps on bodyweight squats (87.5kg) x14

Overhead press:
1x5 at 45kg
1x5 at 50kg
1x5 at 55kg

Push Press:
1x5 at 65kg
1x5 at 67.5kg
1x5 at 70kg
1x1 at 75kg (pb)
1x1 at 80kg (pb) Both felt really good, might have some more in me soon

Upright rows from floor:
1x5 at 50kg
1x5 at 60kg
1x5 at 65kg

Thanks again Andy and Patvirt for letting me train at HOTD

[hardcore iv]

Great work with the push press