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.
Training Plan
Day 1
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| 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. |
Day 2
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| 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. |
Day 3
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| 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. | |
| Rollouts | 3 | 15 | 0 sec. | |
| Russian twists | 3 | 1 min. | 10 | 90 sec. |
Day 4
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| 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. |
Nutrition Plan
| Meal | Time | Description |
|---|---|---|
| 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 Alternative meal: 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. |
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Hi,
I was just wondering for meal 1 you say “100 grams Porridge (4 scoops from the Pro X tub) 2 heaped scoop of Pro X mixed with 250 – 300 ml low fat milk” does this mean 4scoops of Pro X in total or 6? Just saw about the challenge and think I might try it in my own time. Also do you know if there will be any other challenges run this year?
Regards,
Kevin