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Hywelbane 05-13-2013 04:03 PM

Hale of a Training Log
Been following the Bearded Beast of Duloc for a while on YouTube, so I thought I'd come over here and make a training log.


My name is Allan Hale and lifting has always been a passion of mine. Since I was 11 years old and only had a 25lb dumbbell I have been lifting in some form or fashion.
I entered high school at the amazing weight of 110 pounds. When high school powerlifting (single-ply) came around (THSPA - Texas High School Powerlifting Association) I figured it would be a opportunity to get stronger and bigger. By the end of that year I was 132 pounds and my total was around 900 pounds. Sophomore year I was 148 pounds and my total was: 380/235/395 1010. Junior year 155 pounds with a 445/290/465 1200 total.
Senior year I began the season weighing 175 and cut down to 165. I competed at the state level and achieve 5th place with a total of 475/315/520 1320.
Prior to the state meet, 2 weeks before, I had injured my lower back. I had somehow manage to twist my lumbar/sacral region of my back. A lot of what was injured was around the sacral joint. I competed anyway and made personal bests all around. Although it was bittersweet, I had come such a long way. After the state meet I took sometime off, and completely took deadlifts out of my regiment. For about 4 or 5 months I didn't do much for legs at all and because of that my lifts dwindled.

Just recently I knocked some sense back into my self because I remembered my love: Lifting heavy things.

So here I am today, bringing powerlifting back into my life (with some bodybuilding of course). Hopefully to one day compete again, but the most important part is to better myself everyday.

Current Stats:
Age: 19
WT: 175
HT: 5' 5"
Squat: 365x3
Bench: 315x3
Deadlift: 405x4 (sloppy)

I follow a modified version of Layne Norton's PHAT:

Day 1 - Upper Power
Yates Rows 3x5
BB Bench 3x2
Pullups 2x8
Close Pullups 2x10
Dips 2x10
Military Press 3x5
BB Curls 3x8
Skull Crushers 3x6

Day 2 - Squat/Quads
Back Squat 3x3
Front Squat 3x8
Low Feet Close Hack 2x10
Leg Extensions 3x10
Calf Raises 3x10

Day 3 - Rest

Day 4 - Back/Shoulders
BB Row 4x10
Chins 3x15
DB Rows 3x12
DB Shrugs 2x15
DB Rows/Incline 2x20
Military Press3x12
DB Upright Row 3x12
Bent-over Laterals 3x15
Lower Trap Shrug 3x10

Day 5 - Deadlift/Hamstrings
Deadlift 3x4
Romanian Deadlift 3x8
High Foot Wide Hack 2x10
Leg Curls 3x8
Back Extensions 2x25
Calf Raises 3x15

Day 6 - Chest/Arms
Bench 4x8--12 or 6x3@60-70%
Incline 3x12
Hammer Strength 3x15
Flat Flies 2x20
CG EZ Bar Curl 3x12
Standing Alternating Curls 2x12
Incline DB Curls 2x15
French Press 3x12
Decline Skulls 4x12
DB Kickbacks 2x15

Day 7 - Rest

Bench video:

Deadlift video (sloppy, but first time doing deadlift in almost a year and wanted to see what I could do):

My main goals are to get as strong as possible and finally compete again. My short term goals are to be as strong as I was at my state powerlifting meet except now doing it all RAW.

Come along for the ride and any insight or advice is well appreciated, and maybe I can return the favor in kind.

Also, I will be videoing all of my workouts if possible.

LtL 05-13-2013 05:24 PM

Great to see you on here and logging.

Hywelbane 05-13-2013 07:49 PM


Originally Posted by LtL (Post 362879)
Great to see you on here and logging.

Thanks! Great to be here.

Hywelbane 05-13-2013 10:28 PM

Day 1 - Upper Power
Yates Rows:

BB Bench:


V-Bar Pullups:


Military Press:

BB Curls:

Skull Crushers:

Vid incoming of all last sets.

Bench felt really off today. Didn't get the best lift off because my spotter and workout partner for this summer weighs 115 pounds. So there is a bit more bounce than usual.

EliteDreams 05-13-2013 11:52 PM

Good work brother.

leefarley 05-14-2013 03:59 AM

very strong work

Hywelbane 05-14-2013 06:36 PM


Originally Posted by EliteDreams (Post 363029)
Good work brother.


Originally Posted by leefarley (Post 363077)
very strong work

Thanks guys.

Hywelbane 05-14-2013 10:04 PM

Day 2 - Squat/Quads
Back Squat:
405x3 PR

Front Squat:

Low Feet Close Hack:

Calf Raises:

Leg Extensions:

Vid incoming of last 2 sets of squat and the last set of all remaining lifts.

Felt super strong today and this is the first time to ever lift 405 AT ALL without a squat suit. Feeling high on life at this point.

linedriver465 05-14-2013 10:19 PM

Nice work. I like your PHAT layout. I'm probably starting it tomorrow and like how you laid it out to accommodate deadlifts

Hywelbane 05-14-2013 10:54 PM


Originally Posted by linedriver465 (Post 363482)
Nice work. I like your PHAT layout. I'm probably starting it tomorrow and like how you laid it out to accommodate deadlifts

I just recently thought of trying this set up. When doing PHAT the original way I felt like my deadlift and squat suffered by only doing 1 ME lift that catered to just the squat or deadlift. I like this way because, as you said, it allows me to accommodate for deadlift and I get to have my "powerbuilding" fun with a quad and hamstring day.

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