Lol's New HST Log

That actually happens to me a lot when I first come back to squats after a lay off. Seems like it always comes down to building back up over time. The knee wraps or sleeves help too but it takes a few sets to get the knee area warmed up while wearing those.
 
Front Squat
W-U: 10 x 60kg, 5 x 80kg, 3 x 90kg, 1 x 100kg
5 x 105kg (231lb) @ RPE 8.5!
5 x 105kg (231lb)
5 x 105kg (231lb)

Heck! 105kg felt more like 115kg!

I had thought I'd be doing sets of 10 with 105kg and that it wouldn't wipe me out. Well, that wasn't going to happen tonight by any stretch of the imagination. I'm hoping it was partly tiredness.

Notes
One thing that is quite possibly making front squats tougher is that my squat depth has increased a bit now that my flexibility has improved. That's ok just so long as I can keep my loads going up over time.

Lol, your bad day in the gym is way better than my best day in the gym!! Congrats on the 220x15 front squat PR! Sick!!

I don't know if it's mostly mental, but my transition from 10's to 5's has yet to go well; that is, I always feel like my last day of 10's is GREAT but my first day of 5's is a bit of a let down. Again, probably mental for me...
 
Mon 15/04/13

I've had two weeks away from base working on a few construction jobs with my brother and my lad (good work experience for him). Weather was cold and mainly dry but there was a freezing wind nearly the whole time which added a Siberian twist to the whole experience.

We did 11-hour days most days, with no days off in order to get the jobs done. Weather warmed on the last two days so we were able to concrete the floor slab of the stable block, but then it also rained. Typical!

I didn't manage (or feel much like doing) any training the whole time save for some bodyweight stuff.

Got back home last Tuesday night. On Wednesday eve I made myself a sardine supper with roasted peppers, chilli and ginger and some grapes. Half-an-hour after I'd eaten it I knew something was up: stomach was decidedly uncomfortable and I started to feel strange. After an hour I felt like I had a ball of hate inside me. I started to feel chilly and nauseous. In another half-an-hour I was vomiting and had diarrhoea. This continued on-and-off until 5:30 am. during which time my heart had been beating like fury, I'd been shivery, had muscle cramps, headache, been light-headed and found my balance was impaired. I've never had such a powerful vomit response. It was my ab workout of the year! I didn't wake up properly until 3:30pm on Thursday. Diarrhoea all through rest of Thurs but no more vomiting (there was nothing I could possibly vomit!). I managed to get myself a mug of peppermint tea, which I slowly sipped my way through. Very light-headed and my balance was still not great. Weighed myself and was not surprised to see that I had lost about 10lbs over the course of Weds night! Drank water through Thurs night and then by Friday I was feeling a whole lot better albeit still light-headed and very weak.

On Thursday, I started trying to figure out what on earth had been the cause of my sickness. I thought it must have been my sardine supper but I had to make sure I was able to rule out everything I'd eaten prior to that. I made a few calls and confirmed that the folks I had gone out to lunch with for a Thai meal earlier the same day were all fine. We had all shared dishes so everyone had had something of everything. Everything pointed to the sardines. I've been eating tinned sardines for years and never had a problem before. They are such a great (and cheap) source of Omega-3 and protein. So I Googled "canned sardines sickness" and came across the term "clupeotoxin". Hmm... One site said this:

Sardine poisoning (clupeotoxin): Introduction
Sardine poisoning (clupeotoxin): Some sardines contain toxins (Clupeotoxin) which can be poisonous to humans if eaten. Heat does not destroy the toxin and there is still uncertainty as to the origin of the toxin. The toxin appears to be present in higher concentrations in summer and is believed to be possible linked to the consumption of toxic food in its food web. The size and age of the sardines does not appear to be related to the toxicity. The sardines are found in coastal waters off Africa and the Caribbean, Indian and Pacific Oceans.

Another said this:
Clupeotoxin
poisoning
occurs in humans who eat fish contaminated with the
toxin
. This toxin occurs in plankton-eating fish, such as herring, anchovies, bonefish, slickheads, tarpons, and sardines. These fish are found in African, Caribbean, and Indo-Pacific coastal waters. Clupeotoxin is more commonly found in fish caught in the summer. The toxin is concentrated in fish organs and is tasteless and odorless. The identity of the toxin is unknown.
Toxicity
does not depend on fish freshness or size. The poison does not break down when the fish is cooked.

Then I read this:
Clupeotoxin Poisoning Symptoms



When I saw the last point I felt pretty annoyed! What??? Seriously???

I still don't know for sure that I had some clupeotoxin poisoning, but I did have a lot of the symptoms listed above. I have no idea about blood pressure or whether I had any sign of going at all blue as I didn't look to see. I think I would have noticed if my fingers went at all blue.

Another unusual thing that happened when I cleaned my teeth on Friday night was that my gums bled a bit when I cleaned my teeth, which they don't normally do. I got a bit of a shock when I spat out a mouth of red toothpaste! That hasn't happened again since which is a relief.

I still have the empty evil tin whose contents gave me so much grief, and I'll be writing to the supermarket where I bought the sardines to find out what they know about the likelihood of this toxin being in the sardines they produce. It must surely be extremely rare.

Anyone else reading this ever have a similar experience from a humble can of sardines?

I want to get back to training as soon as I can but I'm going to see my Doc first for a quick check-up, just to be on the safe side. I feel a whole lot stronger again today but still not 100%.
 
Mon 15/04/13

Couldn't get an appointment to see doc until Weds and I'm not waiting that long before I train. Tonight will be a short, relatively straightforward workout to get me back into the swing of things.

General Warmup
Nekid bar complex: deads, shrugs, high-pulls, muscle-snatch, press, OHS, jerks

Snatch
3 x 20kg
3 x 30kg
3 x 40kg
3 x 50kg
3 x 55kg - 2nd rep P-Sn
2 x 60kg - failed to get under 3rd rep
1 x 60kg - P-Sn + OHS

C&J
3 x 60kg - P-Cl
3 x 70kg - P-Cl

Traps tightening up already! Slow and steady...

Front Squat
10 x 40kg
10 x 70kg
10 x 80kg

Breathing pretty hard after that last set. Decided against 15 although the next 5 were definitely doable.

Pull-ups
12 x BW

Floor Press
20 x 70kg (154lb)

Notes
It's been three weeks since my last workout but that was still much more tiring than it should have been. Feeling a bit queasy by the end. Glad to do something though.

BW ~185lbs. I still have a lot of weight to add back on again.
 
I occasionally eat sardines as well, so let us know if you find anything else out. That's crazy. Even if it is really rare, if you are a consistent consumer of them, it seems like it is only a matter of time... Just like eggs and eating them raw, only a certain percentage of eggs are contaminated but eventually you'll find some that are if you keep eating them raw. At least that is what happened to me.
 
What a mess, Lol - hope you're feeling much better! I had played around with the idea of eating sardines a while back and abandoned it after I found too many accounts of tainted fish. I have eaten canned albacore tuna after I train and throughout the day on recovery days for the past couple years now with a ton of success. I know the trade off isn't 1:1 compared with sardines but the albacore is rich in omega-3 and is fairly healthy. I dunno - no matter what I hope the nightmare is over for you.
 
Wed 17/04/13

*** Further Update ***

So, I've just spent 6 hours in waiting rooms of one flavour or another. I waited in a waiting-room when I arrived; then I was told to wait in another waiting-room, before waiting in a treatment-room, prior to returning to the previous waiting-room; and then waiting in a further treatment-room, followed by a wait in yet another waiting-room, before finally being told to wait in a 'waiting-lounge' (oooh), where there were no seats left to sit on!

Waiting for what?? Yeah, I'm still asking that myself! For the final 3 hours or so I was waiting for the results of the tests on the blood that someone decided to take from me along my journey to waiting-lounge land. By 11pm I was starting to gnaw my own arm and decided enough was enough (I had tried to leave three times already). Apparently, the consultant was still 'on his way' (to where?) and so I just looked at the monitor that the nurse was looking at (and which the consultant would have looked at too) to find that I might have eaten some fish poison from, possibly, sardines! Uh huh, I see. The nurse then advised that I go back to my GP for some allergy tests in case I am now allergic to some things that I wasn't before my bout of sickness. And so I said I had to leave and, when she had ascertained that I was now feeling well, she said I could. :-/

Her advice to return to see my GP may well be good advice, but wild horses won't get me back there again. If I get an allergic response to something, I know what to do in any case: I'll pop a few anti-histamine tabs that I keep for my lads hay-fever.

All in all, a complete waste of a day, plus I missed my workout tonight. And the hospital car-parking fee alone was equivalent to a day's food.

Moral: Spend 5 minutes Googling something, learn what you can and move on. Sure it may not be 100% accurate info but it beats the heck out of a day chasing around hospitals and bugging doctors and nurses who are far too overworked already. Staying away from hospitals also reduces the chance of catching something even worse.

In future, if I'm getting better, then there's nothing to fix. If I can't get well, then that's when I'll ask for help.

Normal service will resume tomorrow.

Time for bed.


Update on the "killer" canned-sardine situation!

Went to see the doc earlier today. She thought this was rare enough and serious enough to warrant a visit to my local hospital and has asked me to go to A&E there later today as they have more info about toxins. She has written me a letter to take along.

I feel back to normal now (as far as I can tell) so I think this is more for educational purposes than anything else. My heart rate, breathing and blood pressure were all ok.

@Tim: I've probably been consuming about 100 cans of sardines a year for the past 5 years or so and I've never had a problem before so this has to be a rare occurrence. If it's something that is becoming more commonplace I want to know about it. The great thing about cans of sardines is that in two cans you can get around 50 grams of protein and a decent amount of Omega-3 FA's for about £1 (over here in the UK). That they are also pre-cooked is extremely useful if you are pushed for time. I use them as my protein source for a few salads and use them in a lovely roasted pepper recipe with chilli and ginger.

I have a few cans of tuna a week but I'm aware of the mercury content of larger predatory fish so I tend to avoid albacore and stick with skipjack if I can find it. I do sometimes have yellow-fin too. I believe that the mercury content of albacore is about three times that of skipjack.
 
Dang Lol, I'm really sorry to hear about this, man. Hopefully everything checks out ok.


Just read older posts...
Holy crap, 50% of "poisoned" folks end up dying??!! Good grief, man, I really hope you get this thing sorted...
 
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Thu 18/04/13

I will probably never get to the bottom of the "Sardine Incident". Never mind. At least I've learnt a few things along the way. More important is that I am pretty much back to where I was before only a few pounds lighter still. Today, I'm weighing in at 187lb. I ought to try to get back to 195lb. I lost a few pounds over my recent time away from home. I'm going to be away again soon too so training in April will have really been a non-starter.

Last night I finished work really late. I then spent some time trying to take the annoying bend out of my 7ft O-bar. (A decent new O-bar is going to cost me about £300-500 and I really can't stretch to that right now. I need more bumper plates first.) I was moderately successful. It required a lot of lifting and dropping of a heavy bar on to a fixed point to force flexion. This was somewhat equivalent to doing a lot of heavy T-bar rows. Then, before I ate I quickly did this:

Clean Pull
10 x 120kg
10 x 120kg

After all the "lifting and dropping" I'd already done, these were quite tough to get very high. Here's what a clean pull should look like (jump to 4:50):



Dips
40 x BW - fairly fast tempo

Did these using the kitchen worktop at a 90º corner join, while I was cooking dinner. :)

Reverse Shrugs
I also used the worktop corner for "reverse shrugs" with bodyweight. These are a scapular elevation and depression movement. Although bodyweight is very light for this movement it's great for shoulder health so I do a ton of them. By the time I finish, my lats are starting to cramp. Also, having to put my hands flat on the worktop surface and support my bodyweight for a length of time really stretches out my wrists. My right wrist is particularly stiff compared to my left.

Notes
Having made a reasonably successful attempt to straighten my 7' O-bar, I'm going to delay purchase of a new swanky Oly-bar and invest in four new 10kg bumpers. I have four 10kg bumpers already and two 5kg bumpers so that will give me 110kg with the bar. As I also have a pile of 1.25, 2.5 and 5kg metal plates, I will then have all the weight I need to train my snatch and clean and jerk for the foreseeable future. The only downside to loading with lots of 10kg plates is that the load is further from the centre of the bar which is then more likely to cause my crappy bar to bend again. I'll just have to wait and see.
 
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Fri 19/04/13

Finished work late tonight and I'm really hungry so just a quick snatch practice session.

Snatch
5 x 20kg
3 x 30kg
3 x 30kg
3 x 40kg - straps from here
3 x 40kg
3 x 40kg
3 x 50kg - held deep bottom position for count of 5 for last rep
3 x 50kg - ditto
3 x 50kg - held deep bottom position for count of 10 for last rep
3 x 50kg - held deep bottom position for count of 30 for last rep

Notes
It was all about form tonight. I wanted to work on my set up at the start of each lift. I haven't been taking a deep enough breath to enable me to get really tight. I think because the loads feel light, I haven't been thinking about breathing like I would if I was deadlifting. Well, it makes a noticeable difference. Getting the bar to the knees felt much more solid, making the second pull really snappy. Every rep was good tonight.

Pausing in the hole for the last rep of the last four sets was great for a really good stretch. Good for balancing the bar overhead too. I think my count may have been a bit faster than seconds, but not by much. That 30 second hold got quite intense but I felt comfortable the whole time.
 
Sat 20/04/13

Shoulders and back all quite sore from yesterday's snatch session.

General Warmup
Wooden pole shoulder dislocates
Nekid bar muscle-snatches
Air squats

Snatch Off High Blocks
3 x 30kg
3 x 40kg
3 x 50kg
3 x 55kg
2 x 60kg

I haven't done snatches off blocks for a while and they felt a little tricky. Ok reps until 60kg, then not great. Bar felt strangely heavy. Forgot about taking a deep breath before a few of the reps too which didn't help.

C&J
(focussing on jerk practice)
1 x 60kg - c+j+j
1 x 70kg - c+j+j
1 x 80kg - c+j+j
1 x 85kg - c+j+j
1 x 90kg - c+j+j FF
1 x 90kg - c+j+j FB
1 x 90kg - c+j+j FF
1 x 90kg - c+j+j (PR)
1 x 92kg - c+j+j PO - almost made second jerk; slight press-out
1 x 92kg - c+j+j FF

1 x 95kg - c+j FF
1 x 95kg - c+j FF
1 x 95kg - c+j

Knee sleeves; belted from 90kg.
Haven't done a session of C&J's with double-jerks before, so the one I nailed with 90kg is effectively a PR. Close to getting 92kg too.
Having to lower the bar back down to the rack position under control after the first jerk makes the second jerk much tougher.
Didn't try for two jerks with 95kg. Just wanted to get one good jerk, which happened on the third attempt. 95kg is 90% of my 1RM. It's also 10kg over my current BW.

I tried a Shankle Complex with 95kg but I only got as far as the clean and messed it up. Traps faded away.
(A Shankle Complex consists of: 1 x deadlift, 3 x high-pulls from hang, 1 x hang-clean, 2 x jerks.)

Pull-ups
15 x BW @ RPE 10
12 x BW @ RPE 9.5

Tried a few chins but after only two reps I could feel my old forearm injury niggling away. Silly to try really.

Handstand Against Wall
30 sec
60 sec

Haven't done these in ages.

Notes
My 7' O-bar is definitely easier to use now that it is a bit straighter again. Bent O-bars suck.
I need to do a lot more work on my jerks as they are the weak part of my C&J's. All the cleans were relatively easy by comparison. I would love to nail a Shankle Complex with 100kg.

============================================
RPEs: 8: 3-4 reps; 8.5: 2 reps; 9: 1 rep; 9.5: poss 1 rep; 10: max effort

P=Paused rep(s), CG=Clean Grip, SG=Snatch Grip
PO=Press Out, FF=Failed to Front, FB=Failed to Back
 
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Sun 21/04/13

I'm SORE everywhere!

Have an afternoon of concreting ahead of me. Will treat it as active rest. :)
 
Mon 23/04/13

Good concreting session yesterday and this morning. Makes for a good workout.
Still sore just about everywhere from my last O-lifting session on Saturday, particularly upper-back and triceps.
Only a short workout tonight.

General Warmup
Air squats
Paused front squats 10 x 70kg
Nekid bar muscle-snatches

Snatch

3 x 30kg
3 x 40kg
3 x 50kg
3 x 50kg - held deep OHS position for count of 30 on last rep

Knee sleeves; no straps; no belt.

C&J

1 x 60kg - c+j+j
1 x 70kg - c+j+j
1 x 80kg - c+j+j
1 x 90kg - c+j+j
1 x 100kg (220lb) - c+jFF
1 x 100kg (220lb) - c+jFF

Knee sleeves; no belt.
The two cleans with 100kg weren't that hard to stand up with. Pity I failed both jerks. I need to be a bit more aggressive in getting under the bar and driving my shoulders up without any hesitation. If it hadn't been so late I would have liked to have tried to go heavier, but I didn't want to have to dump any more bars for my neighbours' sake.

Shankle Complex
(Complex consists of: 1 x deadlift, 3 x high-pulls from hang, 1 x hang-clean, 2 x jerks.)
1 x 70kg
1 x 80kg
1 x 90kg

Notes
Short but fun session. Snatches felt good. Pleased I can pull off a 100kg clean without too much difficulty now. I have a 110kg (242lb) in my sights. Will need more jerk practice to get it overhead though.

============================================
RPEs: 8: 3-4 reps; 8.5: 2 reps; 9: 1 rep; 9.5: poss 1 rep; 10: max effort

P=Paused rep(s), CG=Clean Grip, SG=Snatch Grip
PO=Press Out, FF=Failed to Front, FB=Failed to Back
 
Tue 23/04/13

Quick squat session before lunch as I didn't do it last night.

Paused Front Squats
5 x 40kg
5 x 70kg
5 x 80kg
5 x 100kg (220lb)

Knee sleeves; belted for last set; ~ 1-2 second pause in hole.

Notes
Haven't got my strength fully back yet. I went as deep as I could possibly go, with hammies against calves.
These are particularly to help my bottom position in the snatch. I intend to train tonight so it will be interesting to see if my legs feel any fatigue from this v short session.
 
Tue 23/04/13

Session 2

General Warmup

Nekid bar high pulls
Nekid bar muscle snatch
Nekid bar OHS

Snatch Off High Blocks
3 x 30kg
3 x 40kg
3 x 50kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg + 5 OHS
3 x 52.5kg + 10 OHS
3 x 55kg + 5 OHS
3 x 55kg + 10 OHS
3 x 57.5kg + 5 OHS
2,FF x 60kg - Grrr! Messed up third rep. Went forward from hip extension.
3 x 60kg + 5 OHS

Straps; knee sleeves; no belt.
Hands were getting pretty sore so called it a day.

Notes
Happy with how tonight's session went. About 75% happy with my form now. Last set of 3 with 60kg was about my best to date. When my timing is right it all feels very easy. My bottom position is improving too.

USA team O-lifter, Chad Vaughn, recommends that you release the hook grip on receiving the bar overhead. Easier said than done. A hook grip feels so snug with the bar overhead but it's definitely harder to allow the wrists to reach full extension.
 
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Wed 24/04/13

BW back up a little to 191lb.

High-bar Back Squat
W-U: 10 x 40kg, 10 x 60kg, 5 x 70kg
10 x 85kg
5 x 105kg
5 x 110kg (242lb)
5 x 120kg (265lb) - last rep paused

No belt; no knee sleeves; Oly shoes.
I was careful with the load as I changed things up a bit (see notes). Right knee was a bit tweaky inside afterwards.

Dips
15 x BW
10 x BW+10kg (22lb)
12 x BW+15kg (33lb)

Haven't dipped in a while. Dipping strength is down which is to be expected. Both shoulders were a bit creaky but no pain.

Kroc Rows
25 x 26kg
15 x 46kg (101lb)
15 x 51kg (112lb)

I always do these R. arm, then L. arm.
I haven't "Kroc"ed in a while either but I wanted to have a go at them as our resident Aussie, Alex, has been regularly posting his insanely heavy DB rows in his log. I think I'll stick with Krocs for a while and see where I can take them. They make a pleasant change from bb rows and they are very kind on the lower-back.

Handstand Against Wall
45 sec
45 sec
45 sec

Final 45s was tough.

Notes
As with my front squats, I have altered my form for high-bar back squats such that I am now able to go as deep as I possibly can in the bottom position. The raised heels on Oly shoes facilitate this. My goal is to be able to get a slight bounce off of my calves and to ensure I get a good stretch reflex coming out of the hole. I have never been able to do this properly in the past as my flexibility just wasn't good enough. It's still a work in progress.

My right knee has been great for a few weeks when I haven't been doing anything over 100kg in my various squats. Shame that it got tweaky today. I'll wear my knee sleeves again for my next session and see if that helps.
 
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I can't figure out the difference b/t "Kroc" and DB rows. From what I can gather, calling it a "Kroc row" means more body language (and for some reason higher reps). My form isn't perfectly strict, but doing it with perfectly strict reduces the ROM. I'd categorise it as 'strict' within the context of full-ROM. I also place my hand on a chair back, which is noticeably higher than a bench height would be, but for leverage purposes (which in turn means ROM purposes) I'll deem it "correct".

I don't understand why they do high-reps with them. Attraction to numb forearms perhaps. High-rep DB rows leave me with greater DOMS than low-reps, so I leave the high-rep back work to chins or other 2-handed exercise.

Something I want to do is do one handed T-Bar rows, probably reliant on a VersaGripp (/straps). I think that would be an incredibly effective exercise and have far greater ROM than anything DB Row style. Step 1 is get new BB, step 2 is figure out a to build a socket/something to lock it into the floor. The Olympic bars available (at least here) don't have enough on the end to stack O-plates, so it would need to be standard-weights. Ironically it would make v.good use of the big-diameter, slim-thickness 20kg plates I have. I figure I could get 6 or 7 of them on the end w/no dramas.

Also, @ Totentanz - hell yes you should do these.
 
How do you like the rows? I've been considering them myself.
I really like them. It'll be interesting to see how long it takes me to get to use the biggest db I can load up, which is 86kg, for a set of 5 reps.

86kgDB.jpg


I suppose I ever make it past 86kg I could attach some chains. :)
 
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