Lol's New HST Log
- Thread starter Lol
- Start date
Week 7:
Wed 26 Sept 07
OK folks, I am delighted to say, I got the big 200 today!
Deads: 10 x 90kg, 5 x 140kg, 3 x 180kg, 3 x 1 x 200kg (440lb) PB, 3 x 190kg (418lb)
Seeing that I have my op on Monday and will not likely be able to lift for at least a few days afterwards, I thought I would try for a max deadlift today. So after a few warmups I loaded up the bar: heart was beating like a drum, mind was set, grip was set and so I pulled. The first 200kg lift went up pretty fast. I was ecstatic! I followed that with another 2 singles which were progressively harder but still quite comfortable and then finished up with a 3 rep set of 190kg. Grip strength wasn't a problem at all.
This cycle's extra volume has made all the difference. I'm getting PBs in all my major lifts and I'm not at the end of the cycle yet.
Anyway, that's all I did today, not because I was tired but just because I really needed a feed as I hadn't eaten much all day.
I'll try to get time for the rest of my workout tomorrow.
Wed 26 Sept 07
OK folks, I am delighted to say, I got the big 200 today!
Deads: 10 x 90kg, 5 x 140kg, 3 x 180kg, 3 x 1 x 200kg (440lb) PB, 3 x 190kg (418lb)
Seeing that I have my op on Monday and will not likely be able to lift for at least a few days afterwards, I thought I would try for a max deadlift today. So after a few warmups I loaded up the bar: heart was beating like a drum, mind was set, grip was set and so I pulled. The first 200kg lift went up pretty fast. I was ecstatic! I followed that with another 2 singles which were progressively harder but still quite comfortable and then finished up with a 3 rep set of 190kg. Grip strength wasn't a problem at all.
This cycle's extra volume has made all the difference. I'm getting PBs in all my major lifts and I'm not at the end of the cycle yet.
Anyway, that's all I did today, not because I was tired but just because I really needed a feed as I hadn't eaten much all day.
I'll try to get time for the rest of my workout tomorrow.
TunnelRat
Active Member
<div>
(Lol @ Sep. 26 2007,21:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">OK folks, I am delighted to say, I got the big 200 today!
Deads: 10 x 90kg, 5 x 140kg, 3 x 180kg, 3 x 1 x 200kg (440lb) PB, 3 x 190kg (418lb)
I thought I would try for a max deadlift today. So after a few warmups I loaded up the bar: heart was beating like a drum, mind was set, grip was set and so I pulled. The first 200kg lift went up pretty fast. I was ecstatic! I followed that with another 2 singles which were progressively harder but still quite comfortable</div>
Yeeeeeeeeeeeeeeee Haw! Nice deads, LOL!
And on an empty stomach, at that! Nice work.
(Lol @ Sep. 26 2007,21:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">OK folks, I am delighted to say, I got the big 200 today!
Deads: 10 x 90kg, 5 x 140kg, 3 x 180kg, 3 x 1 x 200kg (440lb) PB, 3 x 190kg (418lb)
I thought I would try for a max deadlift today. So after a few warmups I loaded up the bar: heart was beating like a drum, mind was set, grip was set and so I pulled. The first 200kg lift went up pretty fast. I was ecstatic! I followed that with another 2 singles which were progressively harder but still quite comfortable</div>
Yeeeeeeeeeeeeeeee Haw! Nice deads, LOL!
And on an empty stomach, at that! Nice work.
Thurs 27 Sept 07
Not much time so shortened workout:
Parallel Grip Chins: 5 x 3 x bw+15kg - these felt hard but lats really sore from yesterday's deads so that's probably why.
Dips: 7, 7, 8, 7 x bw+40kg (88lb) - these felt hard too!
No time for shoulders.
Grip workout whilst cooking dinner!
Not much time so shortened workout:
Parallel Grip Chins: 5 x 3 x bw+15kg - these felt hard but lats really sore from yesterday's deads so that's probably why.
Dips: 7, 7, 8, 7 x bw+40kg (88lb) - these felt hard too!
No time for shoulders.
Grip workout whilst cooking dinner!
Sun 30 Sept 07
Feeling pretty tired but wanted to do something heavy as I'll have to take a few days off after my op tomorrow morning. No spotter so had to be a bit careful.
ATG Squats: warmups then 1 x 5 x 140kg, 1 x 4 x 142.5kg, 1 x 3 x 145kg, 3 x 1 x 145kg (319lb), 1 x 3 x 150kg, 1 x 2 x 150kg (330lb)
Single arm db press: 10 x 3 x 31kg (68.2) - easy with right arm but much harder with left.
EZ-bar curls: 10 x 3 x 56kg (123lb) - These were quite fun.
That'll do.
Feeling pretty tired but wanted to do something heavy as I'll have to take a few days off after my op tomorrow morning. No spotter so had to be a bit careful.
ATG Squats: warmups then 1 x 5 x 140kg, 1 x 4 x 142.5kg, 1 x 3 x 145kg, 3 x 1 x 145kg (319lb), 1 x 3 x 150kg, 1 x 2 x 150kg (330lb)
Single arm db press: 10 x 3 x 31kg (68.2) - easy with right arm but much harder with left.
EZ-bar curls: 10 x 3 x 56kg (123lb) - These were quite fun.
That'll do.
Wed 03 Sept 07
Hip still pretty sore. Tried a few deads with 140kg but they didn't feel good so decided against an all out effort.
Pendlay Rows: 10 x 3 x 100kg (220lb) - third reps suffered on last two sets
Press: 5 x 60kg, 4 x 5 x 65kg (143lb)
Overhead Tri Extensions: 10 x 41kg (90lb), 5 x 5 x 51kg (112lb) - pretty hard
EZ-bar curls: 4 x 3 x 61kg (134lb), 3 x 2 x 61kg (134lb) - pretty darn hard!
Didn't do dips as weight belt put lots of pressure on my sore hip.
Curls twice in one week! That must be a record for me.
Hip still pretty sore. Tried a few deads with 140kg but they didn't feel good so decided against an all out effort.
Pendlay Rows: 10 x 3 x 100kg (220lb) - third reps suffered on last two sets
Press: 5 x 60kg, 4 x 5 x 65kg (143lb)
Overhead Tri Extensions: 10 x 41kg (90lb), 5 x 5 x 51kg (112lb) - pretty hard
EZ-bar curls: 4 x 3 x 61kg (134lb), 3 x 2 x 61kg (134lb) - pretty darn hard!
Didn't do dips as weight belt put lots of pressure on my sore hip.
Curls twice in one week! That must be a record for me.
Sat 06 Sept 07
Decided to give front squats a try. Hip felt okay during warmups so it's a goer.
Front Squats: 10 x 40kg, 5 x 90kg (198lb), 1 x 2 x 110kg*, 3 x 5 x 110kg (242lb), 1 x 120kg (264lb) PB**
* this one was a bit of a shock. When I got under the bar it felt heavy then I lost my grip on the bar after the first rep. Tried another one but lost concentration and decided to re-rack and get my head together. I had to check that I actually did 110kg last time! Darn… this calls for some AC/DC. Yup, that did the trick!
**Had to try it and got it!
Dips: 45 x bw, 25 x bw, rest for calves then 3 x 10 x 40kg (88lb) & 29 x bw to finish up.
Standing Calf Raises: 4 x 10 x 170kg (374lb) + burns.
Too hungry to carry on. Got to eat...
Decided to give front squats a try. Hip felt okay during warmups so it's a goer.
Front Squats: 10 x 40kg, 5 x 90kg (198lb), 1 x 2 x 110kg*, 3 x 5 x 110kg (242lb), 1 x 120kg (264lb) PB**
* this one was a bit of a shock. When I got under the bar it felt heavy then I lost my grip on the bar after the first rep. Tried another one but lost concentration and decided to re-rack and get my head together. I had to check that I actually did 110kg last time! Darn… this calls for some AC/DC. Yup, that did the trick!
**Had to try it and got it!
Dips: 45 x bw, 25 x bw, rest for calves then 3 x 10 x 40kg (88lb) & 29 x bw to finish up.
Standing Calf Raises: 4 x 10 x 170kg (374lb) + burns.
Too hungry to carry on. Got to eat...
Week 9
Mon 08 Sept 07
Bit of a change up from now to the end of this cycle. I'm going to be doing 4 x weekly sessions, training all body parts 2 x weekly. Volume per bodypart will be slightly higher to approximate my 3 x weekly sessions if possible but each session shouldn't be any longer.
Today I'm doing legs and shoulders. Still got to be a bit careful with my hip but front squats seem to be okay.
Front Squats: 10 x 3 x 100kg (220lb)
Wasn't sure where to kick off with these so started with just about 80% of 1RM. What an amazing core workout that was too!
Presses: 1 x 10 x 40kg, 1 x 5 x 50kg, 10 x 3 x 60kg (132lb)
Calf Raises: 4 x 10 x 170kg (374lb) + burns
Mon 08 Sept 07
Bit of a change up from now to the end of this cycle. I'm going to be doing 4 x weekly sessions, training all body parts 2 x weekly. Volume per bodypart will be slightly higher to approximate my 3 x weekly sessions if possible but each session shouldn't be any longer.
Today I'm doing legs and shoulders. Still got to be a bit careful with my hip but front squats seem to be okay.
Front Squats: 10 x 3 x 100kg (220lb)
Wasn't sure where to kick off with these so started with just about 80% of 1RM. What an amazing core workout that was too!
Presses: 1 x 10 x 40kg, 1 x 5 x 50kg, 10 x 3 x 60kg (132lb)
Calf Raises: 4 x 10 x 170kg (374lb) + burns
Tues 09 Sept 07
Pendlay Rows: warmups then 1 x 3 x 100kg*, 10 x 3 x 105kg (231lb)
*This one was a mistake. Forgot to add the 2.5kg plates.
Dips: 10 x bw, 10 x bw+25kg, 10 x 3 x bw+45kg (99lb)
This was a blast. I was going to do some chins and inclines but I'll call it quits today. Very tiring.
Pendlay Rows: warmups then 1 x 3 x 100kg*, 10 x 3 x 105kg (231lb)
*This one was a mistake. Forgot to add the 2.5kg plates.
Dips: 10 x bw, 10 x bw+25kg, 10 x 3 x bw+45kg (99lb)
This was a blast. I was going to do some chins and inclines but I'll call it quits today. Very tiring.
<div>
(_tim @ Oct. 09 2007,20:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">WOW.
Pendlays - 3 sets of 10 @ 231
Dips - 3 sets of 10 @ BW+99
Very impressive, Lol.</div>
Whoa there Tonto!
When I type 10 x 3 x (load) I mean I'm doing 10 sets of 3 reps. I might be able to get one set of 10 dips with an extra 100lb (hell, the chain and belt weigh more than 1lb!
) but I don't think I'd have a chance at 3 full sets unless I did one a day!
I'm loving 10 x 3; much less fatigue but I'm dripping with sweat by the last set.
(_tim @ Oct. 09 2007,20:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">WOW.
Pendlays - 3 sets of 10 @ 231
Dips - 3 sets of 10 @ BW+99
Very impressive, Lol.</div>
Whoa there Tonto!
When I type 10 x 3 x (load) I mean I'm doing 10 sets of 3 reps. I might be able to get one set of 10 dips with an extra 100lb (hell, the chain and belt weigh more than 1lb!
I'm loving 10 x 3; much less fatigue but I'm dripping with sweat by the last set.
_tim
Well-Known Member
<div>
(Lol @ Oct. 09 2007,16:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When I type 10 x 3 x (load) I mean I'm doing 10 sets of 3 reps.</div>
Apologies for my misinterpreting the numbers, Lol. I was trying to picture someone doing that kind of volume and it was just unreal. Maybe we'll all get there someday, but something tells me the stress on both the CNS and joints wouldn't make that kind of volume tolerable.
Though, I'm sure someone is doing that, somewhere - and I'd love to see it done.
Hope you are well after your operation.
(Lol @ Oct. 09 2007,16:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When I type 10 x 3 x (load) I mean I'm doing 10 sets of 3 reps.</div>
Apologies for my misinterpreting the numbers, Lol. I was trying to picture someone doing that kind of volume and it was just unreal. Maybe we'll all get there someday, but something tells me the stress on both the CNS and joints wouldn't make that kind of volume tolerable.
Though, I'm sure someone is doing that, somewhere - and I'd love to see it done.
Hope you are well after your operation.