Lol's New HST Log

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(Lol @ Oct. 09 2007,15:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm loving 10 x 3; much less fatigue but I'm dripping with sweat by the last set.</div>
It's definitely a different headspace compared to more conventional schemes , it goes well with AC/DC , also I find some classic Judas Priest seems tailor made for some limb ripping 10x3's!!!
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Russ: Yeah, I must give British Steel a spin soon.

12/10/07

Went to see Rush at Wembley Arena in London last night so spent half the day travelling there and more than half the night travelling back again. Awesome show (3 hours with no support) but I was pretty washed out tonight and had to kick my butt to get a workout done.

Deads: 105kg x 10, 140kg x 1, 180kg x 1, 210kg x 0 (made two attempts), 205kg x 0 (two more attempts), 200kg x 0 (two more attempts) - I was washed out and fed-up after that!

Dropped the load again and did this:

190kg (418lb) x 1, 8 x 1 x 180kg (396lb) - so that was 10 total reps with at least 396lb. I guess I shouldn't be too cheesed but I still am!

ATG Squats: 2 x 10 x 110kg (242lb)

Upright Rows: 2 x 10 x 31kg, 1 x 10 x 41kg, 1 x 10 x 51kg, 1 x 10 &amp; 3 x 5 x 61kg (134lb)

I have never liked upright rowing but experimenting with hand spacing this evening really helped. I ended up using a very close hand spacing on my EZ-curl bar. Much less discomfort for me than when using a wider hand spacing. I still need to do lots of warmups though. I would like to build up the loads I can use for these and alternate them with presses, as long as they don't bother my dodgy right AC joint.
 
After my second Rush gig at the NEC on Friday I contracted self-induced laryngitis and now have a stinky cold which I think I probably caught from one of the sniffling, spluttering folks on the train to London. So I'm going to have a few days off after which I may start a new cycle, or I may go back to 10s, or I may push the 5s on a bit more.
 
Lol, have you tried upright rows with dumbells? I love them as hand-spacing is no longer a factor and the shoulders and hands can move in a natural, free plane of motion. Works my delts and biceps like mad.
 
Hey Lol,

Glad to see you are trying some exercises 10x3, I am as well and enjoying it very much. Wondering how you like front squats compared to back squats. I've never tried front squats and it just seems like it would be too much weight for my delts/arms to handle. I really miss upright rows, but I got a shoulder injury from them and then read in MANY articles that they are an exercise that is much too risky for the shoulders and better left out. Problem is, there's no other exercise quite like them...Hope all is well with the surgery.
 
Sci: I haven't tried upright rows with dbs yet. I'll give them a go sometime soon. I was really pleased that a close grip on an EZ-bar made the movement much more comfortable as I think it can be a very beneficial lift IF the bar isn't raised too high. I am very aware of impingement in my shoulders; I get a problem with overhead squats so I have dropped them for now (ha!). My left forearm is still bugging me and upright rows don't do it any favours; dumbbells may help with that as they would allow for freer hand rotation.

Soflsun: I'm really glad I started front squatting. Using a reasonably heavy load, the movement seems to require greater control than a back squat; you are really aware that your core has to work hard to keep you upright. I have been working on my wrist flexibility so that I can keep both hands on the bar in the racked position whilst also lifting my elbows and hence raising my delts. Once you are happy to hold the bar in this position, there is very little strain on your arms as long as you keep your torso fairly upright. It takes a bit of practice but is worth persevering with.

Re surgery: Healing OK thanks, although there was a lot more bruising than the previous time. No oncology report as yet so not sure whether I'll need a further chop or not. It's very frustrating but if it gets the job done I'll be relieved.
 
This stoopid bug is hanging on and has gone to my chest a bit so I'm taking this week off. I have a trip to Amsterdam this weekend anyway so I'll start over next week. Anyone recommend any good places to eat over there?

Edited to add: The Amsterdam trip was really good fun even if I was still coughing and spluttering for England. Apart from being an interesting place, I've never seen so many great looking girls (blondes float my boat) in one place. I know where I'd be if I was 18 again ...
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Time for a new cycle. I hope it doesn't get interrrupted by yet another op but it is a possibility depending on the results from the last one. I'm seeing my consultant on Wednesday so I'll find out then.

Mon 29/10/07

Week 1

Front Squats: 15 x 40kg, 2 x 15 x 60kg (132lb)

Hang Cleans: 15 x 40kg - These are definitely twinging my left forearm so I'm going to miss them out this cycle which is a shame as I really want to get 100kg racked.

Dips: bw x 40, bw x 30

Pendlay Rows: 2 x 15 x 60kg (132lb) - nice and strict with no rest between reps.

Standing Press: 15 x 40kg, 13 x 40kg (88lb) - not great but tris fatigued from dips.

Having just had a flu bug I wasn't expecting to feel particularly great and I was absolutely correct!  Longest SD I've had in ages. Felt drained and a bit nauseous afterwards. Roll on the 5s and 3s!  
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Thanks Colby. Interruptions sure do suck.

Wed 31/10/07

No time for a full workout today so will finish up tomorrow.

Deads: 2 x 15 &amp; 1 x 10 x 110kg (242lb) - no straps, over/over grip, 40 total reps.

I have to try for 15 reps with 145kg (319lb) to get a new 15RM this cycle. That'll be next week. Eeek!

Got results from my last lump excision today - malignant again but hopefully contained in the lymph node removed. More CT scans scheduled. Oh well. Good news is I don't have to have another op yet so this cycle should continue uninterrupted. If the next scans are all clear I may get a bit of a break. It feels like my sword of Damocles is being suspended by a slightly thicker hair!  
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Thurs 1/11/07

Sore all over after yesterday's deads; forearms are particularly sore.

Continuation of yesterday's session:

Upright Rows: 2 x 15 &amp; 1 x 10 x 41kg (90lb)

Chins: 1 x 15, 1 x 12, 1 x 8, 1 x 6 x bw

Press-ups: 2 x 10 x bw + 13 year old son on my back!

Lateral Raises: 2 x 15 x 11kg (24lb) - just for fun.
 
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(Lol @ Nov. 02 2007,00:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sore all over after yesterday's deads; forearms are particularly sore.</div>
Sometimes it's only by being sore all over that we know we are still alive...
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Friday 02/11/07

Just some squats tonight as had some other stuff to do.

ATG Squats:  3 x 15 x 100kg (220lb)

I didn't want to do the third set but I was rewarded with a nice pump and a desire to lie down!  
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Saturday 03/11/07

Continuation of yesterday's session:

One-arm DB Rows: 2 x 15 &amp; 1 x 20 x 41kg (90lb)

DB flyes: 15, 15, 15 x 16kg (35lb), experimented with different inclines and flat to see which was best for my right AC joint. Answer: all just as uncomfortable as each other. Last set immediately followed by 20 x 16kg incline db press.

Didn't feel like I had done much for my chest after that little lot, so tried some dips. Only managed 6 reps so I must have fatigued it a lot more than I realised.

Really not happy about my right AC joint (although it is better than it was when I was benching regularly); it makes all sorts of weird (but quiet) popping noises. My left AC joint, by comparison, is silent and never gets sore.

DB Press: 3 x 12 x 21kg (46lb) - I think these suffered coming after flyes.

Standing Calf Raises: 3 x 15 x 120kg (264lb) + burns

So endeth the first week.
 
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(Lol @ Nov. 03 2007,20:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Really not happy about my right AC joint (although it is better than it was when I was benching regularly); it makes all sorts of weird (but quiet) popping noises. My left AC joint, by comparison, is silent and never gets sore.</div>
Yup, I've had surgery on my right shoulder a few years ago. I find that, after the high rep benching of the past coupla months, my AC joint is beginning to complain a bit.
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(TunnelRat @ Nov. 04 2007,02:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Nov. 03 2007,20:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Really not happy about my right AC joint (although it is better than it was when I was benching regularly); it makes all sorts of weird (but quiet) popping noises. My left AC joint, by comparison, is silent and never gets sore.</div>
Yup, I've had surgery on my right shoulder a few years ago. I find that, after the high rep benching of the past coupla months, my AC joint is beginning to complain a bit.  
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TunnelRat, is your problematic AC joint sore to the touch after a benching session? Do you feel confident that you will be able to push the loads up for bench now that your surgery has healed or will you have to be careful not to re-injure the joint?

After yesterday's chest work and bench incline experiments my AC joint is not as sore as I expected it to be today. However, I think that is probably because the loads I used were relatively puny.

I don't mind a bit of discomfort when I'm lifting if it goes away when I stop, but if the joint gets inflamed it's just too much of a nuisance in everyday life. Benching is what caused/showed up the problem for me. It's a real shame because I had got up to doing sets of 5 with around 250lb. Never tried a max single but I reckon I might have got 275lb.

Thankfully, dips are less of a strain on my AC joint which allows me to push them quite hard. Without dips I would be even more of a 'chestless wonder' than I am now!  
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(Lol @ Nov. 04 2007,08:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">TunnelRat, is your problematic AC joint sore to the touch after a benching session? Do you feel confident that you will be able to push the loads up for bench now that your surgery has healed or will you have to be careful not to re-injure the joint?</div>
I had been hoping that using the lighter weights (approx. 60% 1RM) would not inflame my shoulder. Apparently my hope was in vain. Not only is my shoulder sore, but the sore spot is located directly under my 2&quot; surgical scar...
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I think I may switch back to decline bench. That gives me a bit better control than dips, yet doesn't seem to stress my shoulders as much as does flat bench.
 
That's rotten TR. I wish you well with the declines. I think I've resigned myself to the fact that I will always be trying to work around my shoulder problem. Still, I have three other limbs that are fine so i can't complain.
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(Lol @ Nov. 04 2007,21:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Still, I have three other limbs that are fine so i can't complain.</div>
In the ymca where I lift, there's a guy who regularly benches more than I can squat. He gets a kick out of watching me deadlift. He can't do deads or squats because he only has one leg...

I can't complain either.
 
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