Hugh Hogan Week 4 Review
Week 4 went well. I got my 3 reps out at 142.5 on the bench press which was
a new personal best and then I got out my 3 reps at 100kg on Barbell
Military press which I was very happy with. I’d had this as a target of
mine for some time and it was satisfying to achieve it.
The legs sessions were still tough overall but my form improved and my
recovery has been a bit better too.
The end of week 4 brings to a close the end of my 1st phase, strength. I’m
moving on to strength-speed in the next phase. I’m away on holidays next
week and rather than start phase 2 and then go away, Lorcan suggested that I
take two days off and then test for my 1 rep max in the bench, squat and
pullup. So that’s what I did.
I was pretty happy with the results.
1RM Bench: 160kg
1RM Squat: 180kg
1RM Pullup: 55kg
They are all pbs and show good strength gains from the four week block I’ve
just finished. I’m looking forward to a week’s break while I’m away and know
that I’ll be itching to get back into it when I’m home. I’m confident that
I’ll only see these scores improve again at the end of the next phase.
Catch you when I get back,
Hugh
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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