Hugh Hogan Week 3 Review
I had a good training week. I was able to set a new pb for the front squat, match my back squat pb and up the weight on the bench press to 142.5. I only got 2 reps out but I’m confident that I’ll get the three in week 4. My strength is still improving and it is satisfying to see the hard work paying off.
I was probably a bit more fatigued this week than last as I am still getting used to the demands of four maximal sessions. I reckon I will find week four tough in this regard too but I’m sure I’ll see great gains in the next phase as the volume is reduced and the focus veers more toward power. At the same time though, I was able to increase the weight for some of my supplemental exercises which shows that my body is still responding in a positive manner!
I started on Ultimate this week too. It has become my pre and post workout supplement and I also take another shake during the day as a snack. It looks like an awesome product with a great balance between whey protein, casein protein, complex and simple carbs and amino acids, including creatine, glutamine, HMB and beta-alanine. I’m really looking forward to seeing the
benefits of taking Ultimate along with my dietary plan.
Training Plan
Day 1
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| Snatch Tech | 5 | 3 | 40-50 | 90 sec. |
| Front Squat | 5 | 3 | 120-140 | 2 min. |
| Single leg squat for range | 3 | 8 each side | 5kg | 90 sec. |
| Single leg barbell RDL | 4 | 6 each side | 50kg | 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 | 122.5-142.5 | 2 min. |
| Single Arm DB Row | 5 | 5 | 50-60 | 2 min. |
| Weighted bench press up | 4 | 10 | 40 | 90 sec. |
| Close grip chins | 4 | 22,15,10,9 | 90 sec. | |
| Preacher curls | 3 | 12 | 16 | 60 sec. |
| Tricep death | 2 | 25 | 60 | 90 sec. |
Day 3
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| Clean Tech (light) | 5 | 3 | 70-90 | 90 sec. |
| Back Squat | 5 | 3 | 140-160 | 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 | 80-100 | 2 min. |
| Weighted Chins | 5 | 3 | 25-45 | 2 min. |
| Seated DB Shoulder Press | 4 | 8 | 32 | 90 sec. |
| Weighted Body Row | 4 | 8 | 25 | 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. | Porridge made with Super Milk, raspberries, banana and satsuma.
2 scoops of Pro X on water. 250ml of juice (I usually vary which one I buy, currently it’s cranberry) diluted with 500ml water. I’d drink the water anyway for hydration but I like the mix as juice can be a bit sweet. |
| Meal 2 | 10a.m. | 6 eggs scrambled (only 3 yolks) with mushrooms, a pepper and spinach. 500ml water. (This meal is, of course, made on the day) |
| Meal 3 | 1p.m. | Salad that I made the night before. I’d usually make three of these at once and put them in the fridge in Tupperware containers rather than make one every day. They’re pretty big so I’d usually only eat half (or maybe a bit more) at lunch and the rest later. 500ml water.
Ingredients (for 3 big salads): 100g rocket 100-150g spinach 3 peppers 1 large head of broccoli 4 sweet potatoes (chopped up and roast in the oven with paprika and olive oil) 1 tin of green lentils 1 tin of kidney beans 1 roast chicken, completely stripped (this can be time consuming but it tastes so much nicer than just cooking chicken breasts) approx 20-25 cashew nuts per salad approx 10 brazil nuts per salad a small handful of pumpkin seeds per salad 1 avocado per salad (I don’t open these untill the day I’m eating it as they brown up a lot and aren’t as nice) |
| Meal 4 | 4.p.m. | 2 Heaped scoops of Ultimate |
| Meal 5 | 8p.m. | Chili (homemade) on a small portion of rice.
500ml water |
| Before training: 1 scoop of Ultimate.
2 heaped scoops of Ultimate |
||
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