End of Hypertrophy – Programming Results

12 Weeks of hypertrophy training came to an end about 5 weeks ago now. Can say this was really difficult and was a good introduction to moving some heavy weight again for some long reps.

The most difficult were the 3rd, 6th and 9th weeks of the program.

What I did well:

  • Followed this and gave myself 2 days rest every week
  • Went as heavy as possible when need to

What I could do better next time:

  • Eat more. Ate by feeling and was probably around 2200 cals when it should have been around 3700 cals.
  • Implement a cool down to fully recover from sessions

 

Conclusions:

  • Could have put on more size and muscle if my calories were being tracked
  • Felt more comfortable moving decently heavy loads for more reps, training I had not done in the past
  • I think my 1 rep maxes did not improve as much as they could have due to under eating

 

Past/ Current 1 Rep Maxes after these 12 weeks:

Squat: 150kg/ 150kg (just missed 160kg)

Deadlift: 200kg/ 200kg (missed 210kg)

Overhead: Press 70/ 75kgs

Bench Press: 115kg/ 120kgs (missed 125kgs)

Power Clean: 105kg/ 130kg (hadn’t done a 1rm in this for a while, but massive surprise)

Overhead Squat/ Snatch/ Front Squat all below 🙂

 

12 Weeks of Programming written below:

Weeks 1-6

Session 1 Session 2 Session 3 Session 4 Session 5
Week 1 Bench Press 4×8 AHAP Back Squat 4×8 AHAP Barbell Row 4×8 AHAP Deadlift 4×8 AHAP Front Squat 4×8 AHAP
@80kgs @100kgs @80kgs 130 superset below @90kgs
Taking 90 secs rest on exercises Dumbbell Row 4×8 AHAP Press 4×8 AHAP Weighted Bar Dips 4×8 AHAP Dumbbell Bicep Curl 4×8 AHAP Dumbell Press 4×8 AHAP
@80kgs 50kg – 8/8/7/6 @12kg kb 17.5 kg e/s HSPU5,5,4,4
WOD: 10 min AMRAP. 10 Dips 10 Power Clean & Jerks @60kg 10 Pullups WOD: 30-20-10 Lunge @50kgs/ Burpee WOD: 6×15 sec sprint. 1:15 min rest 14min AMRAP 15 Hang Power Snatch @50kg/ 15 Toe 2 Bar/ Run 200m Wod: Tabata Wallball @9kg Rest 2 mins Then Tabata Pullup
3 rounds + 20

8:21

Hovering around low 90’s 3 rounds + 7 Thruster @20kgs= 9/10/10/10/10/10/10/10 Pullups= 14/11/10/10/9/8/7/5
Week 2 Bench Press 4×10 AHAP Back Squat 4×10 AHAP Barbell Row 4x 10 AHAP Deadlift 4×10 AHAP Front Squat 4×10 AHAP
@80kg/ last set 9 reps @100kgs @80kgs @130kgs @90kgs
Dumbbell Row 4×10 AHAP Press 4×10 AHAP Weighted Bar Dips 4×10 AHAP Dumbbell Bicep Curl 4×10 AHAP Dumbbell Press 4×10 AHAP
@80kg @45 10-10-6 @16kg 17.5kgs HSPU 7,4,4, 4
WOD: AMRAP 14 min 20 pushups/ 15 deadlifts @100kgs/ 20 situps 21-15-9 Snatch @60kg/ Pullups 8x15sec Sprint. 1:15 min rest 4 rounds for time: Run 400m/ 12 shoulder to overhead @60kgs WOD: Death by power clean @85kgs
7+4 rounds 21s about 7 minutes Low 90s 11: 02 treadmill @15, 6/6 s2o Finished the 7s(28)
Week 3 Bench Press 4×12 AHAP Back Squat 4×12 AHAP Barbell Row 4x 12 AHAP Deadlift 4×12 AHAP Front Squat 4×12 AHAP
2×12@80/ 1×7@80/1×8@77.5 @100kgs @80kgs @130 superset below 3+7 (legs cooked)
Dumbbell Row 4×12 AHAP Press 4×12 AHAP Weighted Bar Dips 4×12 AHAP Dumbbell Bicep Curl 4×12 AHAP Dumbbell Press 4×12 AHAP
@80kg 12/10/9/7 @16kg 17.5kgs HSPU 8/6/ 5/ 4
WOD: For time: Run 800m/ 50 Dips/ 50 Sit ups/ 800m AMRAP: 20 min: 15 cal row/ 15 box jumps/ 15 Sumo Deadlift High Pull @50kg WOD: 10×15 sec sprint. 1:15 min rest WOD: Every 3 mins until unable: 15 thrusters @45/ 15 Pullups WOD: 4 Rounds for Time Run 200m/ 12 Power Clean 70kg/ 12 V Ups
9:35 (treadmill for running (16.5))

6

Above 90 secs 7 rounds (potentially 9)

11:57

Week 4 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps
Bench Press 4×6 AHAP Back Squat 4×6 AHAP Barbell Row 4x 6 AHAP Deadlift 4×6 AHAP Front Squat 4×6 AHAP
@80kg

100

@70kgs @120kgs @90kgs
Dumbbell Row 4×6 AHAP Press 4×6 AHAP Weighted Bar Dips 4×6 AHAP Dumbbell Bicep Curl 4×6 AHAP Dumbell Press 4×6 AHAP
@70kg focus on bending down more

47.5

@20kgs @15kgs 6/6/5/4
AMRAP 12 min: Run 400m/ 100 Double Unders/ 12 Power Cleans @85kg WOD: 4 Rounds for time 10 Shoulder to Overheads @60kg/ 10 Pullups/ 10 Burpees WOD: 6×15. 1.15 sec rest. 2×10 60 secs rest WOD: AMRAP 15min: 15 Wall Ball @13kg 15 Toes 2 Bar WOD For Time: Row 1000m/ 50 KB Swing @24kg/ 50 pushups/ Row 1000m
2 rounds + 300m

7:21

All done above 90 5 +13 Did this on EK  rower 11:49
Week 5 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps
Bench Press 4×8 AHAP Back Squat 4×8 AHAP Barbell Row 4×8 AHAP Deadlift 4×8 AHAP Front Squat 4×8 AHAP
@80 8/6 – @ 70 7-7.5 @100kgs @70kgs @105kgs @80kgs
Dumbbell Row 4×8 AHAP Press 4×8 AHAP Weighted Bar Dips 4×8 AHAP Dumbbell Bicep Curl 4×8 AHAP Dumbell Press 4×8 AHAP
@70kgs(go down to 60) 8/8/7/6 @45kgs @15kgs 15kgs DND
WOD: 50 Reps for time Deadlift @125kg Every Time you break = 5 Burpees WOD: 7 Rounds for time 5 Toe 2 Bar/ 7 Hang Power Clean @55kg WOD: Sprints 6×15. 1.15 sec rest. 4×10 sec/ 60 sec rest. WOD: 14 min cap Increasing ladder starting from 1: Pullups/ Box jumps WOD: 100 Double Unders/ 50 Power Snatches @40lg/ 30 Burpees

5:41

3:38

Done above 90 17+12 (318)

8:58

Week 6 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps 3 sec lowering phase for reps
Bench Press 4×10 AHAP Back Squat 4×10 AHAP Barbell Row 4x 10 AHAP Deadlift 4×10 AHAP Front Squat 4×10 AHAP
@70kgs – last set 7 reps @90kgs @60kgs 1@100kgs/3@90kgs @80kgs
Dumbbell Row 4×10 AHAP Press 4×10 AHAP Weighted Bar Dips 4×10 AHAP Dumbbell Bicep Curl 4×10 AHAP Dumbbell Press 4×10 AHAP
@60kgs last set 7 @40kgs 9/8/7/6 3x10kgs/ 1 @15kgs @1x15kg/ 3×12.5kg 8/3/3/4
WOD: AMRAP 12 min: Run 200m/ 5 Cleans @95kg WOD: 6 Rounds for Time: 15 KB Swings @ 24kgs/ 15 Jump Squats with 20kg weight plate WOD: 6×150. 1.15 sec rest. 6×10 60 secs rest WOD: For time 50 pull ups every time you drop = 30 double unders WOD: 4 Rounds for Time 20 Wall Balls @9kg/ 10 Burpees
5 rounds

8:01

Did HIIT instead

52s

6:34

 

Weeks 7-12

Session 1 Session 2 Session 3 Session 4 Session 5
Week 7 Bench Press 5×6 3 sec pause 5×6 Back Squat 3 sec pause 5×6 Barbell Row 5×6 Deadlifts 3 sec pause Front Squat 5×6 AHAP 3 sec pause
4×6/ 1×5 @85kgs @100kg @85kgs @120 @80kg
Taking about 2 mins rest on most exercises Barbell Row 5×6 Press 5×6 Weighted Bar Dip Db bicep curl 3 sec pause 5×6 Dumbbell Press 5×6 AHAP – HSPU instead
@85kgs @55kgs @20kgs @15kgs 6/5/5/5/4
WOD: 5 rounds for time: 5 muscle ups 12 box jumps @30 40 reps done tabata style power snatch @50kgs Airdyne 6×20 secs – 1:40 rest 50 kb swing @32kgs if possible -every break = 400m run 21-15-9: powerclean @70kgs/ Toes 2 Bar

6:20

5/6/5/5/5/5/5/4 88-89ish 1:42 with 20kgs

7:15

Week 8 Bench Press 5×4 3 sec pause 5×4 Back Squat 3 sec pause Barbell Row 5×4 Deadlift 5×4 AHAP 3 sec pause Front Squat 3 sec pause
2 reps @100kg/ 1@95- 4@90kgs @110kgs @95kgs 3x140kgs/ 2x150kgs @100kgs
Barbell Row 5×4 Press 5×4 Weighted bar dips Dumbbell bicep curl 5×8 AHAP 3 sec pause Dumbbell press 5×4
@90kgs @60kgs @22.5kgs @15kgs HSPU 10 deficit/ 4/4/4/3/3 – finished with kips
For time: Run 800m, 50 ring rows/ 50 pushups/ run 800m rows and pushups don’t have to be done individually Death by clean and jerk @60kgs Airdyne 7×20 secs: 1:40 rest Wow 7 rounds for time: 5 S2O @60kgs/ 7 toes to bar Wow:50 reps for time – Overhead squat @50kgs *eery break = 200m run
Comptrain Fight club: 312 reps

9:55

10 +6 (61) 87-94 4:16/312 17/10/14/9 – 7:45
Week 9 5×2 3 sec pause on bench Back Squat 5×2 3 sec pause Barbell Row 5×2 Deadlift 5×2 3 sec pause Front squats 5×2 3 sec pause
@105kgs @130kgs @105kgs did one rep 180kg, hip felt sore
5×2 Barbell Row Shoulder press 5×2 Weighted bar dips 5×2 Dumbbel Bicep curl 5×10 3 sec pause Dumbbell Press 5×2 AHAP
@105kgs @65kgs HSPU deficit and pause at 15kgs
AMRAP:12 mins 12 dips into 12 power cleans @40kgs Wod every 3 min on min: 15 jump squat @20kg plate/ 15 burpees 7 round cap Airdyne 8×20 secs: 1:40 rest WOD: 8 rounds for time: 10kb swings 32kg/ 10 v ups WOD= 6 rounds for time – Run 200m/ 12 power snatches @40kgs
12 rounds + 5 power cleans 7 rounds completed – roughly 1 min each round Partner wod: 40 cals ab/ 40 deadlifts @100kgs/ 40 cals ab/ 200 du/ 40cals ab/ 40dl/ 40 cals ab DND
Week 10 Bench Press 10×3@50% Back Squat 10×3 @50% Strict Press 10×3 @50% Deadlift 10×3 @50% Power clean 6×3 @50%
Deload @60kgs @80kgs @35kgs DND @60kgs
WOD: EMOM 10 mins: 5 clapping pushups/ 5 kb swings @24kgs WOD: 7 ROUNDS FOR TIME:  3 max height wall balls @12kgs/ 10 lunges holding the ball 4x400m runs rest 4 mins between rounds WOD: FOR TIME – Row 1000km 20 snatches @45kgs WOD: AMRAP 8 mins 100 double unders 10 RDL 84kgs
Done with 20kg KB 4:10 roughly, focused on max wall balls DND DND DND
Week 11 1 rm Bench Press 1rm Split Jerk 1rm Strict Press 1rm Deadlifts
1 rep maxes @120kgs 100 missed 110 twice 75kgs 190 missed 210 twice (not too close, have hit 200 before) <———-WODS I Probably will not do due to compressed testing weeks
WOD: 1k row for time 1rm Power Clean WOD: DT 5 rounds: 12 deadlifts, 9 hang power cleans, 6 push jerks 70kgs WOD: 100 Wall balls for time @12kgs

3:09

130kgs

9:15

DND
1rm Back Squat 1rm Overhead Squat 1rm Clean 1rm Snatch 1rm Front Squat
1 rep maxes Just missed 160, hit 150 before @90kgs DND- hit 125kgs before Christmas DND- had goes at 80 before. 135 – missed 140 twice on way up
Benchmark Wods WOD: Cindy 20 min AMRAP 5 pullups, 10 pushups, 15 air squats WOD: Helen 3 rounds for time: 400m run, 21 KB swings @24kgs, 12 pull-ups WOD: 1 mile run for time
24 rounds +3 DND

5:37

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