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HIHF for life

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Spartan Agoge

Level 6 Valued Member
Hello everyone. Recently, I started a high intensity-high frequency routine.
Basically, I train the same compound lifts everyday, in 3 week cycles, using percentages(80%-90%) of the training max.

So far, my progress is much better than I expected. Despite the fact that it is very taxing for the body, the weights feel lighter and lighter in every session. From now on, I strongly believe that high frequency training is the best way to build strength.

So, I will keep a log with my progress. Any comment, correction and idea, will be very welcome.

My goal is, within 2021, to deadlift 280kg+(616lbs), squat 220kg+(484lbs), and bench 160kg+(352lbs).
 
Cycle 1, Week 1
Training maxes: Squat 150kg(330lbs), Deadlift 200kg(440lbs), Bench 122kg(268lbs), Row 94kg(207lbs), OHP 78kg(172lbs)

Monday 08/06/2020
-Squat: 1x5 120kg(264lbs), 10 singles 120kg(264lbs)
-Deadlift: 1x5 160kg(352lbs), 1 single 180kg(396 lbs)
-Bench: 10 singles 98kg(216lbs)
-OHP: 10 singles 63kg( 139lbs)
-Row: 3x3 76kg(168lbs)

Tuesday 09/06/2020
-Bench: 1x5 98kg(216lbs), 10 singles 98kg(216lbs)
-OHP: 1x5 63kg(139lbs) 10 singles 63kg( 139lbs)
-Squat: 10 singles 120kg(264lbs)
-Deadlift: 1 single 180kg(396 lbs)
-Row: 3x3 76kg(168lbs)

Wednesday 10/06/2020
-Squat: 10 singles 120kg(264lbs)
-Deadlift: 1 single 180kg(396 lbs)
-Bench: 10 singles 98kg(216lbs)
-OHP: 10 singles 63kg( 139lbs)
-Row: 3x3 76kg(168lbs)

Thursday 11/06/2020
-Squat: 10 singles 120kg(264lbs)
-Deadlift: 1 single 180kg(396 lbs)
-Bench: 10 singles 98kg(216lbs)
-OHP: 10 singles 63kg( 139lbs)
-Row: 3x3 76kg(168lbs)

Friday 12/06/2020
-Squat: 10 singles 120kg(264lbs)
-Deadlift: 1 single 180kg(396 lbs)
-Bench: 10 singles 98kg(216lbs)
-OHP: 10 singles 63kg( 139lbs)
-Row: 3x3 76kg(168lbs)
 
Hello everyone. Recently, I started a high intensity-high frequency routine.
Basically, I train the same compound lifts everyday, in 3 week cycles, using percentages(80%-90%) of the training max.

So far, my progress is much better than I expected. Despite the fact that it is very taxing for the body, the weights feel lighter and lighter in every session. From now on, I strongly believe that high frequency training is the best way to build strength.

So, I will keep a log with my progress. Any comment, correction and idea, will be very welcome.

My goal is, within 2021, to deadlift 280kg+(616lbs), squat 220kg+(484lbs), and bench 160kg+(352lbs).
I like that you've set actual goals.
 
Thank you Whosonfirst. Yes, I think that it is extremely important to set specific and measurable goals.

Saturday 13/06/2020
-Squat: 10 singles 120kg(264lbs)
-Deadlift: 1 single 180kg(396 lbs)
-Bench: 10 singles 98kg(216lbs)
-OHP: 10 singles 63kg( 139lbs)
-Row: 3x3 76kg(168lbs)

Sunday 14/06/2020
-Squat: 10 singles 120kg(264lbs)
-Deadlift: 1 single 180kg(396 lbs)
-Bench: 10 singles 98kg(216lbs)
-OHP: 10 singles 63kg( 139lbs)
-Row: 3x3 76kg(168lbs)

Lifting heavy everyday is great for me. It makes you physically and mentally strong.
I believe that the Russians and the Bulgarians were right, and that, in the west we are just lazy.
 
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