Lol's New HST Log

Lol, do you feel as though you're back to 100% after your sardine incident?

Also, I feel like I never have a good workout when my sleep is off. That said, you sure are moving around a lot of weight for having a "bad workout"!!
 
Lol said:
Sat 27/04/13


Deadlift
5 x 100kg (220lb)
5 x 130kg (284lb)
5 x 140kg (308lb)
5 x 150kg (331lb)
5 x 160kg (353lb) + static hold 2" off floor before putting bar down after last rep
1 x 165kg (364lb)
2 x 165kg (364lb)
3 x 165kg (364lb) + static hold 2" off floor before putting bar down after last rep

Notes
Bit concerned about my deadlifting so I must have another session again soon with my regular set-up at home and see if I fare any better. One good thing I noticed was that holding on to the bar at 165kg with a hook-grip was easy. I think the explosive nature of the O-lifts requires a much higher grip strength than the load on the bar would suggest.
Click to expand...

That is a ridiculous session of deadlifting!
 
Away from base again at the moment.

I was pretty close to feeling back to normal when I did those deads a week or so ago. I'm not where I'd like to be though and now I've caught a bug (probably from my recent use of public transport as there were several people sneezing away near me) that's messing with my balance a bit. Had a sore throat in the night and was going from hot to cold; when I got up this morning my head was spinning. Hopefully, it'll pass quickly so that, when I get back to base, I can get back to a proper training schedule for the summer. It would be great to get a couple of solid months of training in.
 
Mon 13/05/13

Got back home this evening. Haven't shaken off the bug completely: can't shift the gunk on my chest. Having not trained for over a week I am quite deconditioned again. Thought I would do a reasonably easy session and see how I felt.

General Warmup
Shoulder dislocates
Air squats
Nekid bar snatch

Paused Front Squat
10 x 40kg
10 x 60kg
10 x 70kg
10 x 80kg (176lb)

Oly shoes; as deep as possible. Knees were a a bit "clicky" but no pain.

Parallel-grip Chins
10 x BW
10 x BW
15 x BW

Dips
25 x BW
25 x BW
20 x BW

Notes
Getting my blood whamming around worked as a great expectorant. Nice. Everything felt pretty good. Hopefully, I won't be too sore tomorrow.
 
Thu 16/05/13

Heck, this bug sucks! It's still clinging on but it's definitely on the way out. Thankfully, the gunk is shifting; lungs are aren't fully functioning yet though.

General Warmup
500m C2 row in 1:52, damper on 3 - this sucked way more than it should have
Parallel-grip Chins: 5 x BW

Paused Front Squats
10 x 40kg
10 x 60kg
10 x 80kg
10 x 85kg (187lb)

These sucked too! I think I actually did 11 reps on that last set but my brain was going a bit fuzzy so I did an extra one to be sure.

Dips
25 x BW
25 x BW
25 x BW
12P x BW - 2 second pause in bottom position

Parallel-grip Chins
12 x BW
12 x BW

Front Lever Practice (sort of)
5 x BW
5 x BW

Hanging from my parallel chin bars and raising feet from floor to ceiling, while keeping torso as straight as possible. I have to bend my arms a bit to do these so it's not a true front lever. My ceiling isn't very high so my body angle when my feet touch the ceiling is around 120º from a dead hang. I can't pause at the top position yet.

Notes
Even though I really didn't fancy training tonight it has definitely brought me more lung-clearing effectiveness!

In my front squats, I'm dropping as deep as I possibly can and pushing my hips forward in the hole to improve my bottom position for cleans and snatches. My knees are clicking a bit but there's no pain during or afterwards. I've settled on a shoulder-width stance for now as I find it more comfortable and I'm then mentally maintaining tension on my adductors by driving my knees out as I come up out of the hole. I'm also trying to keep my toes pointing close to straight ahead to generate a bit more tension and to avoid the knee-collapsing tendency that I have if I turn my feet out with my knees.

Check out this K Starr vid for some squat tips:

 
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Lol said:
Thu 16/05/13
In my front squats, I'm dropping as deep as I possibly can and pushing my hips forward in the hole to improve my bottom position for cleans and snatches. My knees are clicking a bit but there's no pain during or afterwards. I've settled on a shoulder-width stance for now as I find it more comfortable and I'm then mentally maintaining tension on my adductors by driving my knees out as I come up out of the hole. I'm also trying to keep my toes pointing close to straight ahead to generate a bit more tension and to avoid the knee-collapsing tendency that I have if I turn my feet out with my knees.

Check out this K Starr vid for some squat tips:

Click to expand...


I get the same with my knees on normal squats, it feels like quite a click too but no pain. Im not sure what to do: stop squats altogether (moving to deads) or start warming up first? You going to continue Lol?

Edit: I can't seem to open that link either on my ipad.
 
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AderynGlas said:
I get the same with my knees on normal squats, it feels like quite a click too but no pain. Im not sure what to do: stop squats altogether (moving to deads) or start warming up first? You going to continue Lol?

Edit: I can't seem to open that link either on my ipad.
Click to expand...

My knees have only been clicking since I've started to sink into a true ATG position. I wasn't flexible enough to do this in the past so it hasn't been an issue until now. The fact that I get no pain along with the clicking means I'm happy to ignore it. Perhaps it'll resolve; perhaps it won't. As long as I'm not causing an injury then I'm happy to keep working on this. The loads I'm using are relatively light at the moment as I want to focus on my revised technique and form. I'll keep my log posted with any developments.

I just checked the KStarr vid on my iPhone and it worked fine so I don't think it's a Flash issue. Maybe your network is blocking Youtube vids or something?
 
Fri 17/05/13

My first O-lifting session in over two weeks so tonight's session was to ease myself back in. Still with some wretched congestion in my lungs.


General Warmup
Wooden Pole Shoulder Dislocates & OHS's
Nekid bar snatches
15 x BW parallel-grip chins


Snatch from High-hang
3 x 30kg
3 x 40kg
3 x 50kg - straps from here
3 x 50kg
4 x 50kg - 1 p-sn
3 x 50kg
3 x 50kg
5 x 50kg - 2 p-sn
5 x 50kg - 2 p-sn

Form wasn't too bad. Thumbs and wrists feeling a bit beaten up now.

All sets were intended to be triples. My aim was to pull myself under the bar as low and as quickly as possible. If I power-snatched a rep and caught it well above parallel, I added another rep until I had three good reps. Held a deep squat position for the last rep of each set before standing up.

=======

Did a bunch of handstands and handstand push-ups while waiting for chicken to roast :)
 
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Sat 18/05/13

More O-lifting practice today.

General Warmup
Walking lunges
Wooden Pole Shoulder Dislocates & OHS's
Nekid bar snatches

Snatch
2 x 30kg
2 x 40kg
2 x 50kg
3 x 55kg
2 x 60kg
2 x 60kg - straps from here
2 x 60kg
2 x 60kg
3 x 60kg
2 x 61kg
2 x 62.5kg

Included some long pauses in the hole and some OHS's.

Clean & Jerk Metcon (sort of)
5 x 62.5
5 x 70kg

After each squat clean I performed two jerks before slamming the bar and then setting up for the next rep. Heart was pumping pretty fast after that.

Parallel-grip Chins
18 x BW

Is that a PR? Maybe. I rarely try to go over 15 reps but as I still had something in the tank I thought I'd use it up.

Notes
My snatch form still has a long way to go. I think my limited training space affects me psychologically as I am very aware that if I have to dive out from under the bar I have nowhere to go. I may give snatching a go outside in my back yard where there is more space, although diving onto concrete is not my idea of fun either.

Possibly some heavier C&J's tomorrow and some squats.
 
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Sun 19/05/13

Traps really sore from yesterday's session but the sun was out and so I decided to have a go at some snatches outside.

General Warmup
Wooden Pole Shoulder Dislocates & OHS's
Nekid bar snatches

Snatch
5 x 30kg
2 x 40kg
2 x 50kg + 2 OHS
1 x 55kg + OHS
1 x 57.5kg - straps from here
1 x 60kg + 3 OHS

These all seemed much too hard so called it a day there.

High-bar Back Squat
WU: 5 x 40kg, 5 x 70kg, 5 x 90kg, 5 x 100kg
5 x 120kg (265lb)
5 x 120kg (265lb)
5 x 120kg (265lb) - brief pause in hole for final rep

Knee sleeves; no belt.

Push-press
10 x 60kg (132lb) @ ~RPE 8

Notes
First back squats since 24th April. Think I was good for 10 x 120kg if I had wanted to push things but I'm still getting used to my new, deeper form. It probably isn't a whole lot deeper than before really but it makes a big difference to how the movement feels. My right knee was fairly happy. I'm trying a stance which is quite narrow—about shoulder width—because my hips don't like it if I go wider and my knees want to cave in. This way I can focus on driving them out.
 
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Mon 20/05/13

General WarmupWooden Pole Shoulder Dislocates
OHS's

Power Clean & Jerk
2 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg
1 x 92.5kg
1 x 95kg
Had to stop there...

Things were progressing really well and then, unfortunately, as I was about to make my 100kg attempt I realised that the clock I had been checking was one I had forgotten to change to BST (British Summer Time); it said 8:30pm but it was actually 9:30pm. Oh dear. I'd been slamming the bar after every jerk. My poor neighbours' kids! So, I stopped there. I might get a chance to have another go tomorrow.

On to quieter lifts...

Dips
W-U: 15 x BW, 10 x BW+10kg
10 x BW+20kg (44lb)
10 x BW+20kg (44lb)
10+3,3,3,2,2 x BW+20kg (44lb) - Myo-rep set to finish up

Parallel-grip Chins
W-U: 10 x BW
5 x BW+10kg (22lb)
5 x BW+10kg (22lb)
5 x BW+10kg (22lb)
5 x BW+10kg (22lb)
5+3,3,3,2,2,2 x BW+10kg (22lb) - unloaded and then did BW Myo-rep set

Very strict form throughout. Held each rep for a second at the top. These were surprisingly tough seeing that I was only using 10kg.

Notes
I'm really hoping that I made a bit of breakthrough with my clean technique tonight: I waited a little longer before driving with my hips for the second pull and found I got a much better transfer of power to the bar. Up to 95kg they were all easy'ish' power cleans. Jerks were solid too. I have never power cleaned 100kg before so I can't wait to try. I definitely caught 95kg above parallel.
 
Any chance you could take a vid of yourself doing the 100kg C&J attempt tonight and post to YouTube? I'd love to see a PR in the Oly world here caught visually.....

Looks like you are fully back to being... Lol. Great work, sir.
 
Thought I would post a pic of my back, taken a couple of weeks ago (11/05/13), prior to any serious training this year. I'm hoping that, come December, it'll be thicker and chunkier... assuming I've put in the training time and assuming I've chewed on enough chickens. I think I'm around 12% bf here. I hope it isn't much over that.

lol_back_11-5-13.jpg


It's funny seeing a pic of your own back. I seem to have a few weird things going on along with a few scars. Function over form! :D


@ Tim: I'll see what I can do. :)
 
Wed 22/05/13

General Warmup
Wooden Pole Shoulder Dislocates
Lunges
OHS's
Snatch: 2 x 3 x 40kg

Power Clean & Jerk
2 x 60kg
1 x 70kg - 2 jerks
1 x 80kg
1 x 90kg
1 x 92.5kg
1 x 95kg - Messed up first jerk so I caught it and did it again! Slightly tweaked left shoulder but I think it's ok.
1 x 100kg - PR
0 x 105kg
0 x 105kg

So, I got my power clean with 100kg that I wasn't able to attempt on Monday. Very pleased I got it. I really should have made the 105kg attempts too, but it's such a psychological thing: once your brain starts to think it's heavy, everything goes to pot. Time to reset the weight and get under the bar properly...

Clean & Jerk
1,1 x 90kg
1 x 92.5kg
1,1,1,1,1 x 95kg
1 x 97.5kg
1,1,1,1,1 x 100kg

Knee sleeves and belted for all reps. For most of these reps I paused in the hole for at least a second before standing up.

High-bar Back Squat
WU: 10 x 70kg, 5 x 90kg
5 x 122.5kg (270lb)
5 x 122.5kg (270lb)
5 x 122.5kg (270lb) @ RPE 8.5

My legs were feeling rather tired after all the cleans. I'm going as deep as possible. Still trying to learn to get a bit of a bounce out of the hole.

Parallel-grip Chins
15 x BW - brief pause for hard contraction at the top of each rep.

EZ-bar Curls
15 x 40kg
For fun! These were as tough on my cardio system as they were on my arms! :)

Notes
The High-bar squats seem so much harder than with the same load for low-bar. It's definitely going to take me a while to get my loads back up to where they were with low-bar but I don't mind because it'll allow time for my body to adjust to the new depth without the loads being as likely to cause me an injury if I get the movement a little off.

I got my mate to take a vid of the last C&J with 100kg. Will try to upload to YT later.

Away from base again for a few days so probably won't get any real training in again until next Monday or Tuesday.
 
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Wed 22/05/13

Here's the vid of my last 100kg C&J tonight.

I'm really glad I have this as I can now see several things I need to fix in both the clean and the jerk. Thanks for the nudge, Tim. :)

 
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OUTSTANDING, LOL! The accomplishment is profound, and if you indeed see items to resolve that allow you to push higher safely, that is wonderful. The time away from base will allow for some well-earned recovery. So - what's the new goal for C&J.....? :p
 
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