Hugh Hogan Week 1 Review
My bodyweight has probably increased a small bit (by up to 1kg), my body composition has improved as I am definitely a little leaner. I have just trained 7 out of the last 8 days (including 1 pitch session for 7s training)., I have eaten very well and didn’t go out drinking last weekend so that’ll certainly do it!!!
I feel that I have already made strength gains. I got out my 3x140kg on the bench, when last week I could only get 2 and I increased my 3 reps on the front squat from 130 to 135kg. I would envisage that I’ll see gains in strength week on week through the first phase.
|Snatch Tech||5||3||35-40||90 sec.|
|Front Squat||5||3||120-130||2 min.|
|Single leg squat for range||3||8 each side||5kg||90 sec.|
|Single leg barbell RDL||4||6 each side||40kg||90 sec.|
|Superman plank||3||30 sec. each side||0 sec.|
|Oblique crunch||3||20 each side||0 sec.|
|Mountain climbers||3||15 each side||90 sec.|
|Bench Press||5||3||120-140||2 min.|
|Single Arm DB Row||5||5||48-58||2 min.|
|Weighted bench press up||4||10||40||90 sec.|
|Close grip chins||4||18,12,9,6||90 sec.|
|Preacher curls||3||12||14,16,16||60 sec.|
|Tricep death||2||25||60||90 sec.|
|Clean Tech (light)||5||3||40-70||90 sec.|
|Back Squat||5||3||130-150||2 min.|
|Bulgarian Squat||4||6 each side||60||90 sec.|
|Glut ham raises||4||5||90 sec.|
|Russian twists||3||1 min.||10||90 sec.|
|Barbell Military Press||5||3||75-95||2 min.|
|Weighted Chins||5||3||20-40||2 min.|
|Seated DB Shoulder Press||4||8||30||90 sec.|
|Weighted Body Row||4||8||20||90 sec.|
|Barbell Bicep Curls||3||10||40||0 sec.|
|Cable Tricep Press||3||12||36.5||90 sec.|
|Meal 1||7a.m.||100 grams Porridge (4 scoops from the Pro X tub)
2 heaped scoop of Pro X mixed with 250 – 300 ml low fat milk
1 chopped banana, raspberries, blackberries Handful of flax or mixed seeds All mixed together to create a pudding type food. Allow to set for 5 mins.
1 glass of orange juice
6 egg whites + 2 whole egg omelette with mushrooms, onions, peppers.
2-3 slices of brown bread
Glass of orange juice
|Meal 2||10a.m.||Omlette or scrambled. 3 whole eggs and 3 additional whites. With various veg e.g. spinach, tomato, onion, mushroom etc.|
|Meal 3||1p.m.||Brown bread sandwich with Tuna mayo and sweetcorn.
Multigrain breadroll with chicken/tuna/turkey/ham and mixed veg
1 piece of fruit
|Meal 4||4.p.m.||1 serving Pro X|
|Meal 5||6.30p.m.||Dinner as before|
|Before training: 1 scoop of Pro X on water.
After training: 1 serving of RAM or MRM. Ram for gym sessions and MRM for pitch sessions.