nativetroutbum
Member
I only use the belt for "heavy" deadlifts and squats. I actually like the feel of my big chunky belt during squats. Once the belt really digs into my flesh, I know I've gone deep enough 
Lol's New HST Log
- Thread starter Lol
- Start date
Fri 16/05/14
Late session in my brother's shed with horses and chickens looking on.
Warmup
500m C2 row
Various shoulder raises and rotations with 5kg plates
Shoulder dislocates with PVC pipe.
Ankle and wrist stretches.
Muscle Snatch
10 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg
Power Snatch
5 x 60kg
BTN Push Press
10 x 60kg
5 x 70kg
5 x 72.5kg
5 x 75kg
5 x 75kg
Front Squat
5 x 75kg - a little extra work and warmup for...
HBBS
WU: 5 x 90kg, 5 x 110kg
5 x 130kg - not too tough at all; RPE ~8.5
6 x 135kg - added extra rep
3 x 140kg - tightened belt 1 notch
4 x 140kg - added extra rep again; RPE 9?
Belted after warmup. Elasticated knee bandages worn throughout.
Notes
BTN Push Press is feeling a little better now. Love the eccentric part. Traps and delts felt really tired afterwards. 80kg shouldn't be far off.
Pleased I managed multiple squat reps with 140 as I haven't been squatting this much in a good while. Hopefully, I can keep this up. I'd like to hit 160 for reps before the end of the year.
Late session in my brother's shed with horses and chickens looking on.
Warmup
500m C2 row
Various shoulder raises and rotations with 5kg plates
Shoulder dislocates with PVC pipe.
Ankle and wrist stretches.
Muscle Snatch
10 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg
Power Snatch
5 x 60kg
BTN Push Press
10 x 60kg
5 x 70kg
5 x 72.5kg
5 x 75kg
5 x 75kg
Front Squat
5 x 75kg - a little extra work and warmup for...
HBBS
WU: 5 x 90kg, 5 x 110kg
5 x 130kg - not too tough at all; RPE ~8.5
6 x 135kg - added extra rep
3 x 140kg - tightened belt 1 notch
4 x 140kg - added extra rep again; RPE 9?
Belted after warmup. Elasticated knee bandages worn throughout.
Notes
BTN Push Press is feeling a little better now. Love the eccentric part. Traps and delts felt really tired afterwards. 80kg shouldn't be far off.
Pleased I managed multiple squat reps with 140 as I haven't been squatting this much in a good while. Hopefully, I can keep this up. I'd like to hit 160 for reps before the end of the year.
Ha! Not sure about badass, though it was certainly my bad ass that prevented me from squatting for a while.
I actually think it's as much my back strength (lower traps, spinal erectors the whole way down, etc.) that needs to toughen up a good amount to feel comfortable supporting higher loads again.
Quads are feeling solid and adductors haven't been a problem at all for the past month. Even my right knee is generally quite happy.
I actually think it's as much my back strength (lower traps, spinal erectors the whole way down, etc.) that needs to toughen up a good amount to feel comfortable supporting higher loads again.
Quads are feeling solid and adductors haven't been a problem at all for the past month. Even my right knee is generally quite happy.
Mon 19/05/14
Late evening session, in the shed again.
This workout is brought to you by the number 5 and the letters P & R.
Warmup
Various shoulder raises and rotations with 5kg plates
Shoulder dislocates with PVC pipe.
Nekkid bar work.
Ankle and wrist stretches.
Muscle Snatch
10 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg + 3 OHS
5 x 60kg + OHS
3 x 65kg
5 x 65kg (143lb) - PR
BTN Push Press
5 x 60kg (132lb)
5 x 60kg
5 x 70kg
5 x 75kg
5 x 80kg (176lb) - PR
4 x 80kg - missed locking out 5th rep due to poor tech on 4th rep.
3 x 80kg
Front Squat
5 x 80kg
5 x 100kg
Belted for both sets. Warmup for...
HBBS
WU: 5 x 100kg
6 x 130kg (286lb)
3 x 140kg (308lb)
3 x 140kg
3 x 140kg
3 x 145kg (319lb)
10 x 100kg (220lb) - met set. Banged these out quickly for a good burn.
Belt and elasticated knee bandages worn throughout. Tightened belt for sets with 140 and 145.
Notes
A couple of PRs and two new 5RMs. Nothing to write home about as both of these movements are quite new to me. My technique is not dialled in yet. Some reps are easy and then I mess up my tech and have a real grinder rep which mucks up the rest of the set. A work-in-progress as always.
HBBS are going in the right direction, although 145 felt quite heavy on my back which was noticeably tired after this session. I'm focusing on keeping it tight and on maintaining an upright torso and keeping my hips under the bar as much as possible. 150 next stop.
Late evening session, in the shed again.
This workout is brought to you by the number 5 and the letters P & R.
Warmup
Various shoulder raises and rotations with 5kg plates
Shoulder dislocates with PVC pipe.
Nekkid bar work.
Ankle and wrist stretches.
Muscle Snatch
10 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg + 3 OHS
5 x 60kg + OHS
3 x 65kg
5 x 65kg (143lb) - PR
BTN Push Press
5 x 60kg (132lb)
5 x 60kg
5 x 70kg
5 x 75kg
5 x 80kg (176lb) - PR
4 x 80kg - missed locking out 5th rep due to poor tech on 4th rep.
3 x 80kg
Front Squat
5 x 80kg
5 x 100kg
Belted for both sets. Warmup for...
HBBS
WU: 5 x 100kg
6 x 130kg (286lb)
3 x 140kg (308lb)
3 x 140kg
3 x 140kg
3 x 145kg (319lb)
10 x 100kg (220lb) - met set. Banged these out quickly for a good burn.
Belt and elasticated knee bandages worn throughout. Tightened belt for sets with 140 and 145.
Notes
A couple of PRs and two new 5RMs. Nothing to write home about as both of these movements are quite new to me. My technique is not dialled in yet. Some reps are easy and then I mess up my tech and have a real grinder rep which mucks up the rest of the set. A work-in-progress as always.
HBBS are going in the right direction, although 145 felt quite heavy on my back which was noticeably tired after this session. I'm focusing on keeping it tight and on maintaining an upright torso and keeping my hips under the bar as much as possible. 150 next stop.
Last edited:
Thurs 22/05/14
Late evening session, back in my home gym. Not a lot of time. Too late for bar slamming so no O-lifts. Poor sleep last night so not feeling particularly invigorated.
General Warmup
C2 Row: 500m, 1:53.7, 28 SPM, damper on 3.
Various shoulder raises and rotations with 5kg plates.
Shoulder dislocates with PVC pipe.
Ankle and wrist stretches.
Muscle Snatch: 10 x 20kg
BTN Push Press
W-U: 15 x 20kg, 5 x 40kg, 5 x 50kg, 5 x 60kg (132lb)
5 x 70kg
8 x 75kg (165lb) - technically a PR
5 x 80kg (176lb)
4 x 80kg - messed up 4th rep; it was a grinder so racked it before 5th rep.
1 x 85kg (187lb) - PR
1 x 85kg (187lb)
Belted for all work sets.
HBBS
WU: 10 x 70kg, 5 x 100kg, 4 x 120kg, 1 x 130kg paused rep
4 x 140kg (308lb)
2 x 150kg (330lb)
1 x 150kg (330lb)
4 x 140kg (308lb)
10 x 110kg (242lb) - met set; last rep paused; quick tempo.
Belt and elasticated knee bandages worn throughout. Tight belt for sets with 140 and 150.
Notes
Pleased I managed to get a bodyweight BTN push-press. Tech still not consistent but getting better at lowering the bar to the same spot on my traps.
150 kg HBBS felt heavy but back remained tight. I want a set of 5 with this soon.
Late evening session, back in my home gym. Not a lot of time. Too late for bar slamming so no O-lifts. Poor sleep last night so not feeling particularly invigorated.
General Warmup
C2 Row: 500m, 1:53.7, 28 SPM, damper on 3.
Various shoulder raises and rotations with 5kg plates.
Shoulder dislocates with PVC pipe.
Ankle and wrist stretches.
Muscle Snatch: 10 x 20kg
BTN Push Press
W-U: 15 x 20kg, 5 x 40kg, 5 x 50kg, 5 x 60kg (132lb)
5 x 70kg
8 x 75kg (165lb) - technically a PR
5 x 80kg (176lb)
4 x 80kg - messed up 4th rep; it was a grinder so racked it before 5th rep.
1 x 85kg (187lb) - PR
1 x 85kg (187lb)
Belted for all work sets.
HBBS
WU: 10 x 70kg, 5 x 100kg, 4 x 120kg, 1 x 130kg paused rep
4 x 140kg (308lb)
2 x 150kg (330lb)
1 x 150kg (330lb)
4 x 140kg (308lb)
10 x 110kg (242lb) - met set; last rep paused; quick tempo.
Belt and elasticated knee bandages worn throughout. Tight belt for sets with 140 and 150.
Notes
Pleased I managed to get a bodyweight BTN push-press. Tech still not consistent but getting better at lowering the bar to the same spot on my traps.
150 kg HBBS felt heavy but back remained tight. I want a set of 5 with this soon.
Sat 24/05/14
Early evening session. Headachy all day. Not enough sleep last night. Didn't really feel like doing much.
General Warmup
C2 Row: 500m, 1:57, 27 SPM, damper on 3.
Shoulder raises and rotation/circumduction complex with 5kg plates.
As part of my shoulder warm up, I do a movement where I fully rotate my arms around (with locked elbows) such that they just come together directly in front of me, as if the plates were cymbals that I'm clashing together. I also do forward raises and bent-over raises. 20 reps of each. Really good for warming everything up in my shoulder joints.
Shoulder dislocates with PVC pipe.
Ankle and wrist stretches.
Muscle Snatch from hang
(First rep from floor)
10 x 20kg + 3 OHS
10 x 30kg + 3 OHS
3 x 5 x 40kg + 3 OHS
5 x 50kg + 3 OHS
Hang Snatch
(First rep from floor)
3 x 50kg, 5 x 50kg
3 x 55kg
3 x 60kg, 3 x 5 x 60kg - 75% 1RM
5 x 62.5kg - 78% 1RM
4 x 65kg - missed 5th rep; 81% 1RM
Snatch
1 x 65kg - to make up for my failed hang snatch rep
Snatch Pull
5 x 80kg, 3 x 5 x 90kg (198lb)
Straps for all snatch related work.
Parallel-grip Chins
12 x B/W
Pendlay Row
3 x 5 x 90kg
O-shoes; hook-grip
Handstand Against Wall
65 seconds
Notes
Headache gradually became less of a distraction but it was still annoying. Hands and wrists got sore quite quickly. My new straps are pulling on my wrists a bit differently. Probably take a few sessions for them to toughen up a bit but, these days, they are generally always a bit sore and stiff.
Snatching felt awkward again so I'm sure it'll take a few sessions to get back in the groove. Darn. Wish it was like riding a bike.
Haven't BO-rowed or chinned in a while and so both movements felt hard.
Early evening session. Headachy all day. Not enough sleep last night. Didn't really feel like doing much.
General Warmup
C2 Row: 500m, 1:57, 27 SPM, damper on 3.
Shoulder raises and rotation/circumduction complex with 5kg plates.
As part of my shoulder warm up, I do a movement where I fully rotate my arms around (with locked elbows) such that they just come together directly in front of me, as if the plates were cymbals that I'm clashing together. I also do forward raises and bent-over raises. 20 reps of each. Really good for warming everything up in my shoulder joints.
Shoulder dislocates with PVC pipe.
Ankle and wrist stretches.
Muscle Snatch from hang
(First rep from floor)
10 x 20kg + 3 OHS
10 x 30kg + 3 OHS
3 x 5 x 40kg + 3 OHS
5 x 50kg + 3 OHS
Hang Snatch
(First rep from floor)
3 x 50kg, 5 x 50kg
3 x 55kg
3 x 60kg, 3 x 5 x 60kg - 75% 1RM
5 x 62.5kg - 78% 1RM
4 x 65kg - missed 5th rep; 81% 1RM
Snatch
1 x 65kg - to make up for my failed hang snatch rep
Snatch Pull
5 x 80kg, 3 x 5 x 90kg (198lb)
Straps for all snatch related work.
Parallel-grip Chins
12 x B/W
Pendlay Row
3 x 5 x 90kg
O-shoes; hook-grip
Handstand Against Wall
65 seconds
Notes
Headache gradually became less of a distraction but it was still annoying. Hands and wrists got sore quite quickly. My new straps are pulling on my wrists a bit differently. Probably take a few sessions for them to toughen up a bit but, these days, they are generally always a bit sore and stiff.
Snatching felt awkward again so I'm sure it'll take a few sessions to get back in the groove. Darn. Wish it was like riding a bike.
Haven't BO-rowed or chinned in a while and so both movements felt hard.
Sun 25/05/14
Early evening session.
Warmup
Air squats
Muscle snatch: nekkid bar up to 40kg
C&J
40kg + extra F-Sq before jerk
50kg + F-Sq
60kg + F-Sq
70kg + F-Sq
80kg + F-Sq
90kg + F-Sq
95kg - belted from here
100kg
105kg
105kg - jerk FF; dip and drive was a little forward.
Clean
110kg - PR
110kg - matched PR
Belted; knee bandages.
Notes
First C&J session for a month! Finally made it to 110kg even though tech was a bit off. Second clean was marginally better than the first. Easy"ish" to stand up with. I don't think I'm far away from a "Jester" clean as long as I keep working on my squats.
Early evening session.
Warmup
Air squats
Muscle snatch: nekkid bar up to 40kg
C&J
40kg + extra F-Sq before jerk
50kg + F-Sq
60kg + F-Sq
70kg + F-Sq
80kg + F-Sq
90kg + F-Sq
95kg - belted from here
100kg
105kg
105kg - jerk FF; dip and drive was a little forward.
Clean
110kg - PR
110kg - matched PR
Belted; knee bandages.
Notes
First C&J session for a month! Finally made it to 110kg even though tech was a bit off. Second clean was marginally better than the first. Easy"ish" to stand up with. I don't think I'm far away from a "Jester" clean as long as I keep working on my squats.
Cheers, mate.
I really need to work on my jerks though. I'd like to practice jerks as a separate exercise, without having to clean the weight first.
I think my difficulty with them is as much a confidence issue as it is a technique/strength issue.
Hopefully, improving my push-press will help too.
I really need to work on my jerks though. I'd like to practice jerks as a separate exercise, without having to clean the weight first.
I think my difficulty with them is as much a confidence issue as it is a technique/strength issue.
Hopefully, improving my push-press will help too.
Thoughts on SLDL with rounded back (ala training the back, not hamstrings/glutes primarily) ?
Back extensions aren't really that viable based on the pieces of equipment I have available and I want to train my lower back through it's ROM, recover it's strength and flexibility and not just in a static-contraction position.
Back extensions aren't really that viable based on the pieces of equipment I have available and I want to train my lower back through it's ROM, recover it's strength and flexibility and not just in a static-contraction position.
Jester, I've never tried such a thing. I've always been able to rig up something that works a bit like a GHD or a reverse-hyper. ATM, I put a cushion on my kitchen bar shelf (which is also high enough to use for ham stretches). I lie face down on it while holding onto the kitchen worktop. I can then raise my legs up to full back extension and then down to a vertical hang. It would be possible to hold a db between my feet or to strap a plate to my legs for added resistance. It works pretty well although it's not a particularly comfortable position.
Mon 26/05/14
Warmup
500m C2 row: 1:52.3 @ 27 SPM
Wrist/ankle/hip/shoulder rotations/raises etc.
BTN Press
10 x 20kg
10 x 30kg
10 x 40kg
BTN Push-Press
5 x 50kg
5 x 60kg - loose belt
5 x 65kg
5 x 70kg
3 x 5 x 75kg - tighter belt
Still getting in the groove with these.
Front Squat
W-U: 10 x 60kg, 5 x 80kg
5 x 100kg - last rep paused
5 x 110kg (242lb) - last rep paused
5 x 110kg (242lb) - last rep paused
Belt & knee sleeves for work sets.
Notes
BTN PP is still a little unnerving when I lower the weight back down. Most times I'm getting it right but for the occasional rep the bar scrapes down my neck. I do like the movement though. It really helps reinforce the correct overhead position for the jerk.
Warmup
500m C2 row: 1:52.3 @ 27 SPM
Wrist/ankle/hip/shoulder rotations/raises etc.
BTN Press
10 x 20kg
10 x 30kg
10 x 40kg
BTN Push-Press
5 x 50kg
5 x 60kg - loose belt
5 x 65kg
5 x 70kg
3 x 5 x 75kg - tighter belt
Still getting in the groove with these.
Front Squat
W-U: 10 x 60kg, 5 x 80kg
5 x 100kg - last rep paused
5 x 110kg (242lb) - last rep paused
5 x 110kg (242lb) - last rep paused
Belt & knee sleeves for work sets.
Notes
BTN PP is still a little unnerving when I lower the weight back down. Most times I'm getting it right but for the occasional rep the bar scrapes down my neck. I do like the movement though. It really helps reinforce the correct overhead position for the jerk.
Thurs 05/06/14
Warmup
500m C2 row
Shoulder complex inc. rotations and dislocates
Nekkid bar work
Snatch (kg)
1 x 40
1 x 50
1 x 55 + 3 H-Sn
1 x 60 + 2 H-Sn
1 x 65 + 2 H-Sn
1 x 70
1 x 75
1 x 77.5
0 x 80 - FF (fail to front)
0 x 80 - FF
0 x 80 - FF
1 x 80 - matched PR
Lower-back was sore from snatch pulls earlier in the week. Even though I was pushed for time I was determined to get an 80kg snatch. Balance was a bit off on the previous three attempts.
Front Squat (kg)
W-U: 5 x 40, 5 x 60, 5 x 80, 5 x 90, 5 x 100
10 x 2 x 110 (242lb)
5 x 110
Belt & knee sleeves for work sets.
25 reps at working load. Doubles are great! Form was solid throughout and rest periods were quite short. Much less fatigue than sets of 5 at this load. Finished up with a set of 5 to see if I could still manage it. Last rep lost upper-back extension a bit coming up which makes the lift feel much harder. I'll attempt to progress this up to 125kg.
Warmup
500m C2 row
Shoulder complex inc. rotations and dislocates
Nekkid bar work
Snatch (kg)
1 x 40
1 x 50
1 x 55 + 3 H-Sn
1 x 60 + 2 H-Sn
1 x 65 + 2 H-Sn
1 x 70
1 x 75
1 x 77.5
0 x 80 - FF (fail to front)
0 x 80 - FF
0 x 80 - FF
1 x 80 - matched PR
Lower-back was sore from snatch pulls earlier in the week. Even though I was pushed for time I was determined to get an 80kg snatch. Balance was a bit off on the previous three attempts.
Front Squat (kg)
W-U: 5 x 40, 5 x 60, 5 x 80, 5 x 90, 5 x 100
10 x 2 x 110 (242lb)
5 x 110
Belt & knee sleeves for work sets.
25 reps at working load. Doubles are great! Form was solid throughout and rest periods were quite short. Much less fatigue than sets of 5 at this load. Finished up with a set of 5 to see if I could still manage it. Last rep lost upper-back extension a bit coming up which makes the lift feel much harder. I'll attempt to progress this up to 125kg.
Fri 06/06/14
This workout was dedicated to my friend Grahame who recently passed away while on holiday and who's funeral I attended today. The hall was packed out. He was a real gem. RIP my friend.
Warmup
500m C2 row
Shoulder complex inc. rotations and dislocates
Nekkid bar work
Power Clean & Push Press (kg)
1 x 60
1 x 70
1 x 80
1 x 90 - PR for push press; belted from here
1 x 95 (209lb) - PR for push press!
1 x 100 (220lb) - PR for push press!!
I intended to do push jerks but ended up doing push presses instead. I never expected to get as far as 100kg for a push press. I find pressing from the front a whole lot easier than from behind the neck but the BTN presses seem to have really carried over well.
Pendlay Row (kg)
5 x 100 (220lb)
5 x 110 (242lb)
5 x 110
5 x 110 - last rep paused just above floor for about 5 seconds or so before setting bar down.
I used straps for all these sets so I don't have to even think about gripping. 100kg felt remarkably straightforward so I bumped it up for the next three sets. The 5th reps were tough at 110kg.
This workout was dedicated to my friend Grahame who recently passed away while on holiday and who's funeral I attended today. The hall was packed out. He was a real gem. RIP my friend.
Warmup
500m C2 row
Shoulder complex inc. rotations and dislocates
Nekkid bar work
Power Clean & Push Press (kg)
1 x 60
1 x 70
1 x 80
1 x 90 - PR for push press; belted from here
1 x 95 (209lb) - PR for push press!
1 x 100 (220lb) - PR for push press!!
I intended to do push jerks but ended up doing push presses instead. I never expected to get as far as 100kg for a push press. I find pressing from the front a whole lot easier than from behind the neck but the BTN presses seem to have really carried over well.
Pendlay Row (kg)
5 x 100 (220lb)
5 x 110 (242lb)
5 x 110
5 x 110 - last rep paused just above floor for about 5 seconds or so before setting bar down.
I used straps for all these sets so I don't have to even think about gripping. 100kg felt remarkably straightforward so I bumped it up for the next three sets. The 5th reps were tough at 110kg.
Sci
Well-Known Member
Seriously. IMO, Lol has the best developed deltoids on the HST forum. Frickin pro level deltoids.