700 total RAW

[hjp]

Nats Prep - W2D1

Monday 25th June

Primary Movements

Deads

60kg * 5 

100kg * 2 - 2 sets

140kg * 2

180kg * 1 

220kg * 1 - B from here

Work Sets

250kg * 2, * 1, * 1

Bench Press - Light Day

60kg * 5, * 5

80kg * 3 - WW from here

Work Sets

100kg * 6 - 3 sets - last rep paused each set.

Accessory

Incline DB Press

28kg's * 12

30kg's * 12, * 8

DB Flyes

16kg's * 10 - 3 sets

Pull Ups

BW * 8, * 6 (+2 spotted), * 5 (+3)

Notes/Thought:

-  Great day. Deadlifts were tough got a double first set but decided id leave it as singles for the rest of the 4 reps! Went well, last sets single was best.

- Bench felt much stronger than last week. Flew through the reps and pauses were nice an easy. Form is improving.

- Accessory was good. Focussing on the muscles and I am getting a good pump lol. Enjoying it. 

[hjp]

Nats Prep - W2D2

Wednesday 27th June

Primary Movements

Squats - light day

60kg * 8, * 5

100kg * 3

140kg * 2

160kg * 2 - WW from here

Work Sets - no belt

182.5kg * 6 - 3 sets

Military Press 

20kg * 10

40kg * 8 

50kg * 3

Work Sets

57.5kg * 5 - 3 sets - last rep paused bottom on each set.

Accessory

Pink Band Deficit Speed Deads SS BB Shrugs

130kg * 1 - 3 sets / 110kg * 8 - 3 sets

Superset Three Exercises Below

Pink Band Deficit Speed Deads continued

140kg * 1, * 1, 130kg * 1

Pendlay Rows

80kg * 10 - 3 sets

DB Shrugs

28kg's * 12 - 3 sets

FSR Combo

7kg's * 10 - 2 sets

Notes/Thought:

- Squats felt really good, fixing up those technical issues. Main focuses are push knees out, forcing the elbows forward at the bottom, and trying to keep that chest high in and coming out of the hole.

- Militarys felt strong as today. Probably the easiest that weight has ever felt. That's a positive for sure as an always weak there!

- Accessory was good, added speed deads in this week, may keep it an play with band tension. Weight listed excludes band tension. Will just make it into supersets each week as done today. Worked well.

Nutrition/Supplement Notes:

Have restarted on creatine as of last Tuesday. Did 5 days loading an will maintain for three weeks.

I have also just started working with a nutritionist from Hamilton too (Jake Campus), want to try cut some fat and maintain/increase the strength so it should be fun! Although I'm cutting I will be eating more protein than I have previously (have always been slack nutrition wise). So will see what happens! I'm interested an confident about it for sure.

[hjp]

Here's the 3rd set from yesterday's squats

[Phedder]

Awesome squats Hayden! Core looking strong and stable without the belt :nod:

[Big john]

Forever Miring your squats....awsome bro! fast too

[hjp]

Thanks Phedder and Big John! Appreciate the words!

Nats Prep - W2D3

Friday 29th June

Primary Movements

Squats - heavy day

60kg * 5 - 2 sets

100kg * 3

140kg * 3 - 2 sets

180kg * 1

200kg * 1 - B + WW

Work Sets

215kg * 3 - 2 sets

Bench Press  - heavy day

20kg * 10

60kg * 5 - 2 sets

80kg * 2 - WW from here

100kg * 1

110kg * 1

120kg * 1

Work Sets

125kg * 2

127.5kg * 2

Accessory

Goodmornings SS Leg Extensions

90kg * 12 - 3 sets / 89kg * 20, 96kg * 20, 110kg * 20

Pec Fly Machine SS DB Rows

74kg * 15, 82kg * 15 / 30kg's * 20 - 2 sets

Notes/Thought:

- Good day! Felt strong on the squats and bench. Will start to lower volume a little on accessory from week 3. Four more training weeks till nats. Had to rush away though as was heading away for the weekend - that's why there's two workouts at once...

Nats Prep - W3D1

Monday 2nd July

Primary Movements

Deadlifts - Forgot my belt

60kg * 8

100kg * 2

140kg * 2

180kg * 1 - 2 sets

220kg * 1 

Work Sets

260kg * 1- PR with no belt (not planned!)

Bench Press - lighter day

60kg * 8, * 6

80kg * 3 - 2 sets - WW from here

100kg * 1

Work Sets

107.5kg * 5 - 3 sets

Accessory

Incline DB Press

34kg's * 8

36kg's * 6, * 7

DB Flyes

18kg's * 8 - 2 sets

16kg's * 8

Pull Ups - Med Overhand Grip

BW * 8, * 8, * 7

Notes/Thought:

- Had been away to Hamilton all weekend visiting my sister, hence no journal checking/writing - I will try catch up on them tomorrow!

- Went to the mountain (snowboarded) for a couple of hours on the way home from the weekend away (got to make the most of the season passes!) - so not the most ideal prep for the deadlifts.

- Forgot my belt (was really annoyed) but was feeling good as the warmups went on so was going to try stick to the plan. Did just one of my planned two sets of singles in the end, it felt wrong without belt (set up routine etc not right) but happy enough - beltless PR.

- Elbows playing up a little on bench, need to keep at eye on that. All the rest felt good. Lowering the volume slowly on accessory. Down to sets of ~8 for the next two weeks.

[hjp]

[hjp]

Nats Prep - W3D2

Wednesday 4th July

Primary Movements

Squats - lighter day

60kg * 5 - 2 sets

100kg * 3

140kg * 2

160kg * 1

180kg * 1 - WW

Work Sets 

195kg * 5 - no belt

195kg * 5 - 2 sets - belt on

Military Press 

20kg * 5

40kg * 5

50kg * 3

Work Sets

62.5kg * 4 - 3 sets - with WW

Accessory

Superset Exercises Below

Speed Band Deads - ~1 inch deficit, 2 pink bands under feet

100kg * 1 - 1 band only here

100kg * 1 - 2 sets

BB Shrugs

110kg * 8 - 3 sets

Superset Exercises Below

Speed Band Deads - ~1 inch deficit, 2 pink bands under feet

110kg * 1 - 3 sets

Pendlay Rows

90kg * 8 - 3 sets

DB Rows

32kg's * 8 - 3 sets

Notes/Thought:

- Felt OK today. Wanted to get at least one belt less set at the working weight. Went ok, felt abit tough but got better as it went on.

- Military was strong, little bit of leg drive but kept as strict as possible. Accessory was a workout, got me sweating!

Squat Vid to come... 

[Phedder]

Ridiculous core strength! 260 dead and 195x5 squats with no belt :shock: Awesome work mate, going to hit some massive PBs at nats :nod:

[hjp]

Here's hoping Phedder!! Lower weight will be interesting but think I'll be right!

[Monarchking]

Strong. Looking foward to seeing you compete at Nats...you guys are on Saturday right? hope to make it.

[hjp]

Yeah mate Saturday avo I think! Make sure you come say hi man, be good to put a face to a screen name lol.

Nats Prep - W3D3

Friday 6th July

Primary Movements

Squats - heavy day

60kg * 5 - 2 sets

100kg * 3

140kg * 3

180kg * 2

200kg * 1 - WW from here

210kg * 1 - B from here - feeling good!

Work Sets 

225kg * 2 - 2 sets 

Bench Press - heavy day

20kg * 10

60kg * 5, * 3

100kg * 2 - WW

120kg * 1

Work Sets

130kg * 2, * 1, * 1 - got the scheduled 4 but not in 2 by 2 as planned.

No Accessory - just decided to leave it. Need some rest. Off to mountain for the weekend - should be some good active recovery. 

Notes/Thoughts:

- OK day. Tough but it's going to get tough so never mind - just need to step up. Got through the squat reps while still being a tad sore from Wednesday, so next week (only training Tuesday and Friday - as away Sat-Mond) should hopefully be a tad better. One of the four (think second set first rep) was high but the rest were pretty good.

- Elbow was killing me on the inside and outside so need to do less pressing. Will be cutting a fair bit of the accessory from next week as volume starts to reduce in the lead up to Nats. Should help the elbow recover. 

- Amping for this now. Bodyweight is into the 88's now so not too much more before Nats, bring on the 83kg Category!

Squats vid to come...

[Phedder]

Amping for this now. Bodyweight is into the 88's now so not too much more before Nats, bring on the 83kg Category!

Are you dropping back to the 83s? :shock:

[hjp]

Yeah want to trim up to the 83s for nats, then do a slower bulk an come back with more muscle mass in the 93s. Was starting to notice a bit too much fat for my liking (and the wife :pfft: haha)

Here's the vid:

[hjp]

Nats Prep - W4D1

Tuesday 10th July

Body Weight: 88.5kg

Primary Movements

Deadlifts 

60kg * 5 

100kg * 5

140kg * 2

180kg * 1 - 2 sets

220kg * 1 - B from here

240kg * 1 - felt pretty good!

Work Set 

267.5kg * 1 

Accessory

Goodmornings

100kg * 8 - 3 sets

Wide Grip Lat Pull Downs

82kg * 6

75kg * 10, * 8

Notes/Thoughts:

-After three days snowboarding (attempting to!) with plenty of falls and the aches an pains from it I knew today would be tough. I wasn't wrong...

- Surprisingly all warmups on deads felt good but the work set at 267.5kg was tough. Got a mean case of the shakes but battled it up and locked it out.

-At current bodyweight thats just over triple bodyweight. To hit it not fresh felt good but the way I hit it was not ideal - need to get it moving more quickly.

- Accessory was good. Kept it simple. This week only doing each lift just once. Give the body a bit more of a chance to recover.

Off to play night time paintball, should be mint!

[drizzt]

Damn, nice work as always bro, jealous of the nighttime paintball!

[hjp]

Thanks Drizz, just wish my bench would get better! haha

Nats Prep - W4D2

Thursday 12th July

Body Weight: 87.6kg

Primary Movements

Bench Press 

60kg * 6 - 2 sets

80kg * 2

100kg * 1 - WW from here

120kg * 1 - 2 sets

Work Set 

130kg * 1

132.5kg * 0 - lost groove, unusual 

120kg * 3

110kg * 5

Accessory

Superset of exercises below:

DB Flyes

14kg * 12 - 3 sets

Press Ups

BW * 10 - 3 sets

Notes/Thoughts:

- Bench Press felt bad. Technique was off tonight. Shoulder was playing up a little (more by collarbone region). Didn't have much time so just quickly did some Flyes and press ups

[hjp]

Nats Prep - W4D3

Friday 13th July

Body Weight: 87.65kg

Squats 

60kg * 5 - 2 sets

100kg * 3

140kg * 3

180kg * 1

200kg * 1 - added WW

220kg * 1 - B from here

Work Sets 

235kg * 1

235kg * 0 - moved weight too far back as came up, about 2/3 of the way up... Argh!

200kg * 5 - better, need to push knees out harder and bring hips through earlier.

Decent day.

[hjp]

Nats Prep - W4D4

Saturday 14th July

Bench Press 

20kg * 10

60kg * 5

80kg * 3

Work Sets - added WW

95kg * 6 - 6 sets

Running two weeks of smolov jr (will bench every second day) to shock the bench before nats. Worth a crack as what I'd been doing wasn't working!

[Phedder]

Solid training as always, especially whilst dropping weight :clap: I've adopted the philosophy that the bench press is just a rest between squats and deads :pfft: Hope the Smolov works, you jumping straight in at week 2?

[hjp]

Cheers bro! Just used a slightly elevated (2.5kg) max for the program and doing weeks one and two. Should be interesting, can't do any harm as wasn't going good with bench anyway lol.

[teamfatboy]

Jeepers H, just checked your last few weeks, monster numbers from a shrinking HJP... you're going to have an epic Nats, for sure!

[hjp]

thanks TFB, trying hard to keep the pedal to the floor. Not much training left now!

19 Days out from Nats...

Deadlifts

60kg * 5

100kg * 2

140kg * 2

180kg * 1

220kg * 1 - B from here.

Work Sets

250kg * 1 - not as fast as was hoping...

260kg * 1 - tough rep so left it there, no point failing this close to comp

240kg * 1 - drop set to work on speed/technique

Bench Press - W1D2 Smolov Jr

20kg * 10

60kg * 5

80kg * 3

Work Sets - added WW

100kg * 5 - 7 sets

Notes/Thoughts:

Odd day as deadlifts were tough and bench was fast as (far better than the 95's from Saturday). Figured it'd go the other way as the weight dropped, maybe not aye...

Not long to go. One more heavy dead session left (next Mon or Tues), and two of squats (thurs or fridays). Still unsure if the bodyweight dropping is making me weaker, think strength is holding pretty well to be honest.

[red machine]

awesome work with the dropping weight, not easy it faaarkin killed my weights when i dropped!! are you looking to hit u83's at nats?

[hjp]

Yeah RM, 83's for nats... Going to be close but pretty certain I will make it. Will be having a massive feed post nats!