electric's log

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Yesterday's nutrition: Cals 2415, Fat 79.4g, Carbs 227.5g, Protein 187.4g.

Today's BW @ 72.7Kg (160.3lbs). Routine:

Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 2 @ 131Kg (289lbs), 4, 2.5, 1 @ 141Kg (311lbs)
DB Flat Bench - 5 @ 40Kg (88lbs), 5 @ 56Kg (123lbs), 6, 5 @ 64Kg (141lbs) PR - Combined DB weight
Wide-grip Pull-Down - 5 @ BW, 5 @ BW+8Kg (18lbs), 2x5 @ BW+16Kg (35lbs) - total weight 88Kg (194lbs)
Chin-Up - 5 @ BW+24Kg (53lbs) - total weight 96Kg (212lbs)
Cable Bent-over Triceps Extension - 5 @ 30Kg (66lbs), 5 @ 40Kg (88lbs), 5 @ 50Kg (110lbs)
Seated Incline DB Curl - 5 @ 36Kg (79lbs) - Combined DB weight
Standing DB Curl - 5 @ 36Kg (79lbs) - Combined DB weight

I failed the 5 rep 141Kg (311lbs) deadlift attempt, but I guess it is a step towards it. 4 reps wasn't so bad. In DB Bench, not only did I set a new 5RM PR but I got 6 reps.
I am impressed by how easier chin-ups feel compared to pull-ups, even with the extended ROM. Maybe I am using a grip that is too wide?
 
Today's BW @ 72.8Kg (160.5lbs). Routine:

BB Flat Bench - 5 @ 51Kg (112lbs), 5 @ 71Kg (157lbs), 5, 2.5, 3 @ 91Kg (201lbs), 6 @ 51Kg (112lbs)
Push-ups - 10 @ BW
Hammer V-Squat Machine - 5 @ 40Kg (88lbs), 5 @ 80Kg (176lbs), 5 @ 120Kg (265lbs), 5, 8 @ 140Kg (309lbs)
T-Bar Chest Supported Row - 5 @ 20Kg (44lbs), 5 @ 40Kg (88lbs), 5 @ 60Kg (132lbs), 5 @ 70Kg (154lbs), 5 @ 80Kg (176lbs)
Dips - 10 @ BW
Weighted Crunch Machine - 15 @ 65Kg (143lbs), 15 @ 75Kg (165lbs), 5 @ 85Kg (187lbs)
Smith Shrugs - 5 @ 40Kg (88lbs), 5 @ 80Kg (176lbs), 5 @ 120Kg (265lbs), 5 @ 80Kg (176lbs)

Although I did get 5 reps with 91Kg (201lbs) for bench, I won't count it as a PR yet. The spotter was holding the bar and although he said he did not help at all, I am not so sure. On the second work set I lost my balance and ruined the rest of the set. On the third set I was wiped off. The T-Bar Row was also a kind of PR.
I'll keep all the weights from these exercises but the crunch the same and work on improving form and, if possible, getting more reps until my SD.
 
December 1st (WO day) nutrition: Calories 3,275 Fat 78.7g Carbs 306.1g Protein 239.4g. A little on the high side, but ok.
December 2nd (Non-WO day) nutrition: Calories 2,112 Fat 52.9g Carbs 268.5g Protein 140.6g. Too little calories and protein.

Today's Workout. BW @ 72.8Kg (160.5lbs). Routine:
Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 5, 3, 2 @ 141Kg (311lbs) - PR, 5 @ 91Kg (201lbs)
Dips - 5 @ BW, 5 @ BW+10Kg (22lbs), 5 @ BW+16Kg (35lbs), 2x5 @ BW+22Kg (49lbs) - PR - Total weight 95Kg (209lbs)
Chins - 5 @ BW+10Kg (22lbs), 5 @ BW+16Kg (35lbs), 5 @ BW+22Kg (49lbs), 3.5, 2.5, 1 @ BW+30Kg (66lbs) - Total weight 103Kg (227lbs)
Machine Weighted Crunches - 10 @ 80Kg (176lbs)

The last rep of the deadlift's PR was UGLY, but it was the PR I was aiming for. As a bonus I tried a PR in Dips and got it too. Even though I was exhausted I tried a PR in Chins but I guess that was a little too audacious of me.
I'm pleased with the workout and will keep all the weights (aiming for more reps if possible) until my SD.
 
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(electric @ Dec. 03 2008,10:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 5, 3, 2 @ 141Kg (311lbs) - PR, 5 @ 91Kg (201lbs)

The last rep of the deadlift's PR was UGLY, but it was the PR I was aiming for.</div>
Deadllifts are supposed to be ugly...  
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Nice work.
 
Thanks, TR.

December 3rd (WO day) nutrition: Cals 3,073 Fat 84.0g Carbs 326.5g Protein 214.7g
December 4th (Non-wO day) nutrition: Cals 2,511 Fat 84.5g Carbs 263.5g Protein 143.0g

Today's WO, BW @ 72.8Kg (160.5lbs). Routine:

BB Flat Bench - 2x5 @ 51Kg (112lbs), 5 @ 71Kg (157lbs), 2 @ 91Kg (201lbs) - FAIL, 5 @ 71Kg (157lbs), 2x5 @ 81Kg (179lbs)
Push-ups - 10 @ BW
Hammer V-Squat Machine - 5 @ 40Kg (88lbs), 5 @ 80Kg (176lbs), 5 @ 120Kg (265lbs), 5 @ 140Kg (309lbs), 5 @ 150Kg (331lbs), 7 @ 160Kg (353lbs) - PR
T-Bar Chest Supported Row - 5 @ 20Kg (44lbs), 5 @ 40Kg (88lbs), 5 @ 60Kg (132lbs), 2x5 @ 80Kg (176lbs)
Machine Bench - 5 @ 90Kg (198lbs), 3 @ 100Kg (220lbs)
Cable Rear Delt Pull - 6 @ 15Kg (33lbs) / arm, 6 @ 25Kg (55lbs) / arm

Somewhat disappointed. I wanted to get the definitive 5 reps at 91Kg (201lbs) on Bench today but I didn't have it in me. Maybe the PR breaking Wednesday workout took its toll. Apart from that, it was a regular workout. On the V-squat (I liked to a picture of the machine) I am not logging/adding the starting resistance to the weights used.
 
great job electric u did a wonderful job of accomplishing the HST workout despite the obstacles such as the gym lacks equipment, i mean ur a resourceful guy congratulations.. as ive noticed you are mark rippetoes method right? Are you also doing his overhead press technique.. Moments ago i came from a workout, and tried the standing overhead press taught by Rippetoe and it bothers my wrist and my lower back is aching why is this so?
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(ryder22 @ Dec. 05 2008,1:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">great job electric u did a wonderful job of accomplishing the HST workout despite the obstacles such as the gym lacks equipment, i mean ur a resourceful guy congratulations.. as ive noticed you are mark rippetoes method right? Are you also doing his overhead press technique.. Moments ago i came from a workout, and tried the standing overhead press taught by Rippetoe and it bothers my wrist and my lower back is aching why is this so?
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ryder22, thanks for the compliments. What I really miss equipment wise is a power rack/cage or in the very least a support so I can do free weight squats. I did try doing front squats by cleaning the bar from the floor but it was too complicated. I also tried the Smith for squats but I didn't like it. The V-Squat seems like the best I have at the moment.

I've read bits and pieces from Starting Strength, but I don't own the book. At the moment I am extending my 5s post-HST trying to increase weight every workout, working out 3x a week, therefore following some HST principals. Since I am doing a maximum effort every workout, I am breaking the sub-max principal in which I should only get near failure every two weeks.

Regarding the overhead press, I am not sure how's Rippetoe's technique. I am doing a regular standing OHP, aiming for strict (no push-press), grip a little wider then shoulder width, bar in front of me and touching the top of my chest when I lower it. Stance-wise I have one feet more to the front and one more to the back. Keeping them inline like in a typical military press had me loosing balance.

Some suggestions I might have for you are, first make sure that you are holding the bar in the middle of the hand (instead of closer to the fingers) and that your wrist is exactly under the bar so that you are not extending the wrist while holding the bar. Feeling the lower back when doing a heavy-ish OHP is normal, DOMS if you are not used to it is ok, PAIN is NOT. Be careful when doing OHPs not to incline your torso back to help raising the weights. This shifts part of the movement from shoulder to chest making it easier to raise but puts undue stress to the lower back. If you want to train chest do Bench Press, OHPs are for the shoulder, so keep your torso straight.

Hope that helps.
 
the summary of my workout this day was
Bench - 150lbs x 12 reps not bad
T-Bar Rows - 160 lbs x 15 reps (maxed out very good)
Military Press- 95lbs x 9 or 10 (bad) due to the wrist and lower back, that feels suck man..
Squats - 170 x 15 reps (also good)
I follow the simplify and win version of HST and it works especially im on my 15rm day 2day.. Only problem was my overhead standing military press.. When it comes to exercise technique, I followed ripetoes method however on the military press I cant figured out why, if im not really doing it properly, or the technique of Rippetoe is somehow wrong.. I dontknow
 
you're correct on anatomy bro thanks.. of course it helped man, every suggestion is always taken into consideration.. well pardon me from my wrong grammar, but atleast we get one anothers proint.. i'm also doing the similar workout that you're doing the maximal effort from the second workout or so of the hst cycle.. maybe its an ego thing but its a feeling of superiority when you handle really heavy weights.. but as far as the program is concerned we still should follow the exact principle as what bryan had suggested.. submaximal up to maximal, train to failure only before the end of the micro cycle maybe the 2nd to the last and the last workout..
 
ryder, i suggest you open a new thread for your log, it will be much better when you want to look information up later.
But while at it I must say there is something probably wrong with your workout plan. Using HST, on the 2nd day of your 15s you should get 15 on all exercises without much difficulty since you are supposed to use around 80% of your 15RM weights. Regarding the press, check my suggestion on the other post and see if they help.
 
maybe ur ryt, my training plan is inconsistent.. what im trying to say earlier, the same as you are im always doing a maximum effort hst cycle attempting to increase the weight every workout, i mostly go all-out every workout or nearing failure when i train.. now as far as what you're trying to say, is the new thread that i post a new topic or so? and besides that where are your more informative posts located?
 
Ryder, what I meant is that the log/information regarding YOUR workouts should go on a new thread you should create for your log in the Training Logs section of the forum.
You are free to tweak HST the way you want but I would suggest that you follow the vanilla HST, using submaximal weights in every workout but the last of each cycle (ie every 2 weeks). What I did is that I followed regular HST using submaximal weights as mentioned all the way through and now instead of starting my SD I extended it further with this maximum workouts that are probably more effective on strength then on hypertrophy. The kind of training I am doing at the moment is very taxing on the CNS leading to overtraining. I am only doing this right now because I'll soon be on vacation and will have plenty of time to recover.
 
oh i see your point bro thanks.. i thought you're always doing a maximal workout even at the start of your 15s stupid me haha
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.. anyways, im a newbie to this forum and i want to ask some stuffs to anyone here regarding to training, nutrition, different exercise techniques and execution.. Of course I will still follow the vanilla hst program, what bryan suggested, but simplify and win number of exercises rules the game..
 
December 5th (WO day) nutrition: Lost count :/
Weekends I don't track what I eat.

I hate tracking/counting calories. I really do. I try my best to do it to get better results but I allow myself to not count calories on weekends and sometimes on Fridays. I realize that instead of tracking what I eat I should eat what I have planned, that way it is easier to stay within my target cals and macros. &lt;/epiphany&gt;

Today's Workout.  BW @ 73.5Kg (162.1lbs). Routine:

Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 2, 1, 1, 1 @ 141Kg (311lbs), 2x5 @ 91Kg (201lbs)
Dips - 5 @ BW, 5 @ BW+16Kg (35lbs), 2x5 @ BW+22Kg (49lbs), 5 @ BW
Chin - 5 @ BW+16Kg (35lbs), 2x5 @ BW+22Kg (49lbs), 5 @ BW
Cable Bent-over Triceps Extension - 5 @ 40Kg (88lbs), 5 @ 50Kg (110lbs), 5 @ 60Kg (132lbs), 5 @ 65Kg (143lbs)
Standing EZ-Bar Curl - 5 @ 27Kg (60lbs), 5, 8, 5 @ 37Kg (82lbs)

It is clear that overtraining has caught up with me. Trying new PRs 3x a week does that. I have one more scheduled workout and then I SD until next year. It is interesting how much of a pump I got from the Curls, haven't had that in a while.  The Bent-over triceps extension is a fun exercise but it feels like it works much more the core then the triceps. Skullcrushers are way better.
 
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(electric @ Dec. 08 2008,9:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">December 5th (WO day) nutrition: Lost count :/
Weekends I don't track what I eat.

I hate tracking/counting calories. I really do. I try my best to do it to get better results but I allow myself to not count calories on weekends and sometimes on Fridays. I realize that instead of tracking what I eat I should eat what I have planned, that way it is easier to stay within my target cals and macros. &lt;/epiphany&gt;</div>
Milk and cookies don't count, and if nobody sees you eat, there are no calories at all...
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(TunnelRat @ Dec. 08 2008,3:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Milk and cookies don't count, and if nobody sees you eat, there are no calories at all...  
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I guess I'll have to update my spreadsheets.
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(electric @ Dec. 08 2008,3:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(TunnelRat @ Dec. 08 2008,3:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Milk and cookies don't count, and if nobody sees you eat, there are no calories at all...  
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I guess I'll have to update my spreadsheets.  
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Too many cookies and you'll end up like your new avatar!
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Happy New Year fellow lifters.

After a 30 day SD I am back for my 4th HST cycle. My BW is @ 73.9Kg (163lbs). My plan is to bulk this cycle (3000 cals on on days 2400/2500 on off days) and to start UD2.0 when it is over. Today's routine:

Deadlift - 2x15 @ 83Kg (183lbs)
Machine Weighted Crunches - 2x15 @ 50Kg (110lbs)
Dips - 2x15 @ BW-10Kg (22lbs) = 64Kg (141lbs) - doh wrong weight
Chinup - 2x15 @ BW-17Kg (37lbs) = 57Kg (126lbs)
OHP - 2x15 @ 31Kg (68lbs)

I hate the 15s. I might have said this once or twice (or every single time I do them). The long SD and the extended 5s on the last cycle gave me a hard time on these 15s. I also messed up setting the assist on the dips and ended up using 10Kg (22lbs) more then planned. For BW exercises (Dips and Chins) I use the total weight (BW+add. weight) as reference when calculating the starting 75% weight. This usually results on a bellow BW weight at the initial workout(s), thus the assist.
 
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