Lol's New HST Log
- Thread starter Lol
- Start date
Thu 19/06/14
Afternoon Session (a rare occurance)
Warmup
500m C2 Row: 1:45.4; 27 SPM
Shoulder rotations complex with 5kg plates.
Nekkid bar muscle snatches
Muscle Snatch (kg)
40/3
50/3
Snatch Balance + BTN Push-Press (kg)
50/3+6
50/3+5
C&J (kg)
60/1 - c+3j
70/1 - c+3j
80/1 - c+3j
90/1 - c+3j
95/1 - c+3j
100/1 - c+3j - slight press-out on third jerk
105/1,1 - slight PO
105/1,1 - jerks failed to front
Belted from 95kg. Lost jerk form for last two singles. Didn't commit.
Pendlay Row (kg)
105/5,5,5+2,2,2,1
Belted; straps.
Notes
Pleased with the triple jerk with 100kg. Slight press-out on third rep so I'll wait until I nail it properly before claiming a PR.
Haven't done snatch balance in ages. I'm hoping it will help increase my confidence in getting under the bar and in balancing the bar in the hole. Obviously, it needs to get heavier to help with that. Push-press was with snatch-grip. Much less comfortable for me than with a clean grip. Shoulders complained a bit. Needs work.
Thumb joints nearest wrists are quite sore from using my new straps which I'm not getting on with brilliantly well. The discomfort is spoiling my grip... which means I need to wear them! I'm hoping the thumbs toughen up soon.
Afternoon Session (a rare occurance)
Warmup
500m C2 Row: 1:45.4; 27 SPM
Shoulder rotations complex with 5kg plates.
Nekkid bar muscle snatches
Muscle Snatch (kg)
40/3
50/3
Snatch Balance + BTN Push-Press (kg)
50/3+6
50/3+5
C&J (kg)
60/1 - c+3j
70/1 - c+3j
80/1 - c+3j
90/1 - c+3j
95/1 - c+3j
100/1 - c+3j - slight press-out on third jerk
105/1,1 - slight PO
105/1,1 - jerks failed to front
Belted from 95kg. Lost jerk form for last two singles. Didn't commit.
Pendlay Row (kg)
105/5,5,5+2,2,2,1
Belted; straps.
Notes
Pleased with the triple jerk with 100kg. Slight press-out on third rep so I'll wait until I nail it properly before claiming a PR.
Haven't done snatch balance in ages. I'm hoping it will help increase my confidence in getting under the bar and in balancing the bar in the hole. Obviously, it needs to get heavier to help with that. Push-press was with snatch-grip. Much less comfortable for me than with a clean grip. Shoulders complained a bit. Needs work.
Thumb joints nearest wrists are quite sore from using my new straps which I'm not getting on with brilliantly well. The discomfort is spoiling my grip... which means I need to wear them! I'm hoping the thumbs toughen up soon.
Fri 20/06/14
Evening Session
Warmup
500m C2 Row: 1:42.2; 27 SPM; 40 cals
Shoulder rotations complex with 5kg plates.
Nekkid bar muscle snatches
Hang Snatch (kg)
40/3
Snatch Balance (kg)
40/3
Wrists feeling really sucky using snatch grip so no more snatch work tonight.
Push-Press (kg)
35/5
45/5
55/5
65/5
75/5
85/5 - PR
95/1,1,1 - last rep grindy
Belted from 85kg
Front Squat (kg)
35/5
55/5
75/5
95/5
105/5 - B
115/5 - B
115/5 - B
Last three sets belted.
Notes
Wrists were just too uncomfortable to continue with any snatch-grip work. Push-press with a clean grip was much kinder on my wrists. Shoulders feeling pretty beaten up but I wanted to do some regular push-pressing rather than BTN. 85kg for 5 was a PR. Shifted up to 95 in the hope of making a few doubles but it wasn't happening. The eccentrics were fun though!
Front squats felt great tonight. Form felt spot on. Being able to hold my back in extension for all reps makes all the difference. I should be back in PR territory soon.
======================
Edited post to correct loads for push-press and front squats. I had forgotten to add the 2.5kg plates to my shorter 6' bar which only weighs 15kg otherwise. What a pain. I thought 120 felt surprisingly light. :-/
Evening Session
Warmup
500m C2 Row: 1:42.2; 27 SPM; 40 cals
Shoulder rotations complex with 5kg plates.
Nekkid bar muscle snatches
Hang Snatch (kg)
40/3
Snatch Balance (kg)
40/3
Wrists feeling really sucky using snatch grip so no more snatch work tonight.
Push-Press (kg)
35/5
45/5
55/5
65/5
75/5
85/5 - PR
95/1,1,1 - last rep grindy
Belted from 85kg
Front Squat (kg)
35/5
55/5
75/5
95/5
105/5 - B
115/5 - B
115/5 - B
Last three sets belted.
Notes
Wrists were just too uncomfortable to continue with any snatch-grip work. Push-press with a clean grip was much kinder on my wrists. Shoulders feeling pretty beaten up but I wanted to do some regular push-pressing rather than BTN. 85kg for 5 was a PR. Shifted up to 95 in the hope of making a few doubles but it wasn't happening. The eccentrics were fun though!
Front squats felt great tonight. Form felt spot on. Being able to hold my back in extension for all reps makes all the difference. I should be back in PR territory soon.
======================
Edited post to correct loads for push-press and front squats. I had forgotten to add the 2.5kg plates to my shorter 6' bar which only weighs 15kg otherwise. What a pain. I thought 120 felt surprisingly light. :-/
Last edited:
Sat 21/06/14
Afternoon Squats!
(See notes below)
Warmup
500m C2 row: 1:47.3; 27 SPM
Shoulder rotation complex with 5kg plates.
Front Squat (kg)
40/5
60/5
80/5
100/5
120/5,5
140/1 - matched PR
Belted from 100; sleeves from 120.
Notes
So, I redid my front squats from last night following the revelation that I had mucked up the loading. I always leave the 2.5kg plates on the bar on the rack (because it's only a 6' bar and weighs 15kg), but it was used by a trainee on Weds who took them off and I forgot to put them back on again before my session last night.
My legs were noticeably tired on the rower so I did one less warmup set before hitting 120. Got both sets of 5 and then went for a max single and got it. Will definitely get a new PR next time I try.
Afternoon Squats!
(See notes below)
Warmup
500m C2 row: 1:47.3; 27 SPM
Shoulder rotation complex with 5kg plates.
Front Squat (kg)
40/5
60/5
80/5
100/5
120/5,5
140/1 - matched PR
Belted from 100; sleeves from 120.
Notes
So, I redid my front squats from last night following the revelation that I had mucked up the loading. I always leave the 2.5kg plates on the bar on the rack (because it's only a 6' bar and weighs 15kg), but it was used by a trainee on Weds who took them off and I forgot to put them back on again before my session last night.
My legs were noticeably tired on the rower so I did one less warmup set before hitting 120. Got both sets of 5 and then went for a max single and got it. Will definitely get a new PR next time I try.
Thanks, Sci. My goal is 160 so I have a way to go, but at least the numbers are heading in the right direction. That 140 was close to a max but it did come after 2 fairly tough sets of 5 @ 120 so I think with a sensible warmup, I might get 145 soon. 160 (352lbs) will be a bit of a milestone if I can reach it.140k front squat.
Impressive!
I've been given a free one-day pass to a local commercial gym so I'm off there this evening. Machines, here I come! Hoping there's a decent leg press to hammer my already beaten legs a little more, and a chest-supported row. Can only think of a few other machines I'm really bothered about trying: a pull-down of some kind would be good; if there's a GHD I'll definitely give that a go; my shoulders are beaten up so I may use whatever shoulder-raise machine they have to bang out lots of reps and get some blood pumping round the area. Pumped shoulders always feel great.
Sun 22/06/14
Evening Session: commercial gym
500m C2 Row: 1:47; 30 SPM
Shoulder Press Machine
More like an inclined press of sorts really so instead of lying back in the seat, I sat bolt upright away from the back support. Much better for fully overhead shoulder flexion. Worked up the stack to heavy fives.
Lat Pull-Down Machine
Pleasant enough movement but the rubber handle covers rotated which was rather annoying. Worked up the stack to heavy triples.
Dip Station
30 reps. No way to add weight; only a way to reduce it through assistance!
Seated Leg-Press/Hack Machine
The seat was inclined and the footplate vertical. In order to get a half-decent ROM the seat had to be preset in the low position which then meant that each rep had to start with legs bent. Not great. Worked up to heavy fives.
Snatch-Grip Pulls (kg)
70/5
110/5
130/3
Straps; belted for final set.
Roman Chair Hypers
20 reps.
Great hammy burn. I'd like to work out a way to do these at home because they felt really good.
Notes
Relatively short session (under an hour) because on arrival the gym informed us that they close at 7:30 on Sundays instead of 8pm.
Machines are great for a quick workout; changing loads is so quick and convenient but, for me, in just about every other way they suck.
The other plus was that there were some lovely looking girls working out and walking around. I think it would definitely help me to get PR's more often. Shallow as Hal.
Saw a trainer helping a women to squat. Just awful. He had her put her heels on thick plates and then she proceeded to do what can only be described as less than a quarter-squat... a non-squat, if you will. Who's training these PT's? Hope she wasn't paying extra for the tuition.
Evening Session: commercial gym
500m C2 Row: 1:47; 30 SPM
Shoulder Press Machine
More like an inclined press of sorts really so instead of lying back in the seat, I sat bolt upright away from the back support. Much better for fully overhead shoulder flexion. Worked up the stack to heavy fives.
Lat Pull-Down Machine
Pleasant enough movement but the rubber handle covers rotated which was rather annoying. Worked up the stack to heavy triples.
Dip Station
30 reps. No way to add weight; only a way to reduce it through assistance!
Seated Leg-Press/Hack Machine
The seat was inclined and the footplate vertical. In order to get a half-decent ROM the seat had to be preset in the low position which then meant that each rep had to start with legs bent. Not great. Worked up to heavy fives.
Snatch-Grip Pulls (kg)
70/5
110/5
130/3
Straps; belted for final set.
Roman Chair Hypers
20 reps.
Great hammy burn. I'd like to work out a way to do these at home because they felt really good.
Notes
Relatively short session (under an hour) because on arrival the gym informed us that they close at 7:30 on Sundays instead of 8pm.
Machines are great for a quick workout; changing loads is so quick and convenient but, for me, in just about every other way they suck.
The other plus was that there were some lovely looking girls working out and walking around. I think it would definitely help me to get PR's more often. Shallow as Hal.
Saw a trainer helping a women to squat. Just awful. He had her put her heels on thick plates and then she proceeded to do what can only be described as less than a quarter-squat... a non-squat, if you will. Who's training these PT's? Hope she wasn't paying extra for the tuition.
Another thing I forgot to mention was that the PT had placed a massive pad on the bar that the woman was then using to "squat" with. Talk about adding a layer of instability. Also, a big fat pad like that doesn't teach you to adduct your scapulae and to contract your traps so as to avoid direct bar contact with your spine.
Mon 23/06/14
Short & Light Evening Session
Warmup
500m C2 row: 1:46.1; 26 SPM
Shoulder raise complex with 5kg plates
Snatch Balance (kg)
20/5
30/5
40/5
50/5
55/5
57.5/4 - 5th rep FF
57.5/5 - PR
HSPU
10,10
Thin cushion on floor under head.
Notes
These feel a whole lot harder than the load might suggest. It's all about maintaining balance after a quick dip & drive and then a fast descent into the hole. Easy to get a little forward or backward during the dip & drive. Once I get better at this and feel more stable in the bottom position, it should start to help me catch the bar with more confidence in a full snatch.
Short & Light Evening Session
Warmup
500m C2 row: 1:46.1; 26 SPM
Shoulder raise complex with 5kg plates
Snatch Balance (kg)
20/5
30/5
40/5
50/5
55/5
57.5/4 - 5th rep FF
57.5/5 - PR
HSPU
10,10
Thin cushion on floor under head.
Notes
These feel a whole lot harder than the load might suggest. It's all about maintaining balance after a quick dip & drive and then a fast descent into the hole. Easy to get a little forward or backward during the dip & drive. Once I get better at this and feel more stable in the bottom position, it should start to help me catch the bar with more confidence in a full snatch.
Tue 24/06/14
Late Evening Session
Warmup
500m C2 Row: 1:48; 26 SPM
Shoulder complex with 5kg plates.
20 x Push-ups in Warmup
Hang Snatch (kg)
(All from high hang)
20/5
30/5
40/5
50/5 - straps from here
55/5
57.5/5
60/5
60/5
60/8 - extra reps for fun
Front Squat (kg)
40/10
60/5
80/5
105/10 - RPE 9.5
105/8, 8
No belt; sleeves
Notes
Snatch from the high hang is to focus on the third pull: the shrug under the bar. It's a great exercise. I didn't go heavier than 60kg tonight in case I had to dump the bar. Instead, I focussed on form and speed getting under the bar. I wouldn't normally do 8 reps but I wanted to see if I could still pull myself down quickly as fatigue set in. Probably had at least a couple more reps in me but didn't want to risk dumping the bar.
For front squats, 10 x 105kg equates pretty well with a 140kg max. Form stayed solid throughout, with only slight upper-back flexion on last couple of reps. Flat-out reps for the last two sets. I felt the need for speed.
Late Evening Session
Warmup
500m C2 Row: 1:48; 26 SPM
Shoulder complex with 5kg plates.
20 x Push-ups in Warmup
Hang Snatch (kg)
(All from high hang)
20/5
30/5
40/5
50/5 - straps from here
55/5
57.5/5
60/5
60/5
60/8 - extra reps for fun
Front Squat (kg)
40/10
60/5
80/5
105/10 - RPE 9.5
105/8, 8
No belt; sleeves
Notes
Snatch from the high hang is to focus on the third pull: the shrug under the bar. It's a great exercise. I didn't go heavier than 60kg tonight in case I had to dump the bar. Instead, I focussed on form and speed getting under the bar. I wouldn't normally do 8 reps but I wanted to see if I could still pull myself down quickly as fatigue set in. Probably had at least a couple more reps in me but didn't want to risk dumping the bar.
For front squats, 10 x 105kg equates pretty well with a 140kg max. Form stayed solid throughout, with only slight upper-back flexion on last couple of reps. Flat-out reps for the last two sets. I felt the need for speed.
Wed 25/06/14
Short Squat Session
HBBS (kg)
W-U: 40/10, 50/10, 60/5, 70/5
80/5
90/5
100/5
110/5
120/5
150/3
Belted from 110kg; knee sleeves throughout.
FS (kg)
110/5
Notes
Sore legs from yesterday's front squats. Had a trainee doing his first squat session with me, checking form etc. and finding out what I should be expecting of him.
Went up in 10kg increments until he couldn't manage a set of 5 which happened at 120kg. Very little rest between sets because I was pushed for time, so we alternated, his sets immediately following my sets.
I finished with a triple @ 150kg and a set of 5 front squats with 110kg for a bit more of a challenge. The triple was hard but maintained good form, so I'll try for 5 x 150 on my next HBBS session when I'm not rushing and doing a bazillion warmup sets.
Short Squat Session
HBBS (kg)
W-U: 40/10, 50/10, 60/5, 70/5
80/5
90/5
100/5
110/5
120/5
150/3
Belted from 110kg; knee sleeves throughout.
FS (kg)
110/5
Notes
Sore legs from yesterday's front squats. Had a trainee doing his first squat session with me, checking form etc. and finding out what I should be expecting of him.
Went up in 10kg increments until he couldn't manage a set of 5 which happened at 120kg. Very little rest between sets because I was pushed for time, so we alternated, his sets immediately following my sets.
I finished with a triple @ 150kg and a set of 5 front squats with 110kg for a bit more of a challenge. The triple was hard but maintained good form, so I'll try for 5 x 150 on my next HBBS session when I'm not rushing and doing a bazillion warmup sets.
Fri 27/06/14
Late Eve Session
Warmup
500m C2 Row: 1:44; 27 SPM
Shoulder complex with 5kg plates
Nekkid bar snatches
Snatches from High-Hang (kg)
40/5
50/5
55/5 - straps from here
60/5
65/5
70/3,2,5
Forward on rep 3 of set 2 @ 70kg. Made up for it with last set which was a matched PR.
Snatch Pulls (kg)
100/5,5,5
Straps. Medium-high pull. Dynamic shrug and full extension at the top of the pull.
Pendlay Row (kg)
100/5
110/5
115/3,3,3+5 partials
Shrugs (kg)
115/20
130/20
Straps; clean grip.
Dips
BW/35,20
Notes
For snatch pulls, I'm using a load that's only 10kg above my target snatch. The idea is to keep form and positions spot on for each rep and to maintain balance for the fast dynamic second pull and violent hip extension.
Late Eve Session
Warmup
500m C2 Row: 1:44; 27 SPM
Shoulder complex with 5kg plates
Nekkid bar snatches
Snatches from High-Hang (kg)
40/5
50/5
55/5 - straps from here
60/5
65/5
70/3,2,5
Forward on rep 3 of set 2 @ 70kg. Made up for it with last set which was a matched PR.
Snatch Pulls (kg)
100/5,5,5
Straps. Medium-high pull. Dynamic shrug and full extension at the top of the pull.
Pendlay Row (kg)
100/5
110/5
115/3,3,3+5 partials
Shrugs (kg)
115/20
130/20
Straps; clean grip.
Dips
BW/35,20
Notes
For snatch pulls, I'm using a load that's only 10kg above my target snatch. The idea is to keep form and positions spot on for each rep and to maintain balance for the fast dynamic second pull and violent hip extension.
Sci
Well-Known Member
I have to say Lol, that the commercial gym you describe is garbage. The commercial gym I go to looks like a place where Jay Cutler would lift! Hardcore heavy machines and free weights galore!
The leg Press sled goes so high, I've never seen anyone max it out! Some of the machines are easy, but some would make Dorian Yates cry!
I like my barbells and dumbells, but I like machines just as much!
The leg Press sled goes so high, I've never seen anyone max it out! Some of the machines are easy, but some would make Dorian Yates cry!
I like my barbells and dumbells, but I like machines just as much!
Yup, I agree. Years ago I trained at a place that was much more hardcore. There were tons of free-weights and machines that you could load up with actual plates. Very few women ever went there and those that did were properly strong. Still, it didn't have a single OWL platform so would be less appealing to me now.
I love slamming bars too much!
I love slamming bars too much!
Sat 28/06/14
Midnight Squats!
500m C2 Row: 1:44; 27 SPM
HBBS (kg)
60/10
80/5
100/5
120/5
140/5,5,5
Belted and sleeves from 120. Last reps paused.
Notes
Short but sweet. Squatting with over 300lbs at midnight is not my preferred activity at that time. However, after a day of coding at the computer I just had to do something physical. I got a great leg pump from the rowing before I hit the squat rack; it's such a great warmup exercise. Definitely my fave machine.
A bit frustrated that my protein intake is down as I've run out of whey and the new order hasn't arrived yet. I guess I'll just have to have a bit more actual food until it does.
Midnight Squats!
500m C2 Row: 1:44; 27 SPM
HBBS (kg)
60/10
80/5
100/5
120/5
140/5,5,5
Belted and sleeves from 120. Last reps paused.
Notes
Short but sweet. Squatting with over 300lbs at midnight is not my preferred activity at that time. However, after a day of coding at the computer I just had to do something physical. I got a great leg pump from the rowing before I hit the squat rack; it's such a great warmup exercise. Definitely my fave machine.
A bit frustrated that my protein intake is down as I've run out of whey and the new order hasn't arrived yet. I guess I'll just have to have a bit more actual food until it does.
Mon 30/06/14
Last day of June! Half the year is done. It's going far too quickly.
Evening Session
Warmup
500m C2 Row: 1:45.5; 29 SPM.
Shoulder complex with 5kg plates.
Nekkid bar work.
Snatch (kg)
40/5
50/3
55/3
60/3
65/2
67.5/2
70/2
72.5/2
75/2, 2, 2
Straps from 70kg.
Front Squat (kg)
60/10
80/5
100/5, 5
110/5
120/5
Sleeves & belt from 100kg.
Notes
Thumb joints are still bruised and sore from using straps but they are slowly improving. Going for consistency of form in my snatch reps. Trying to ensure that I pulled the bar in towards my hips once it was past my knees to keep it close to my body. First rep of final set was a peach. 75kg is feeling straightforward now. High-hang practice has definitely been worthwhile.
Reduced volume on my front squats tonight as my legs have been feeling a bit tired.
Just for fun I loaded 190kg on the bar and did some front squat partials and then did the same for back squats with 210kg. I think I was about an inch shorter afterwards.
Last day of June! Half the year is done. It's going far too quickly.
Evening Session
Warmup
500m C2 Row: 1:45.5; 29 SPM.
Shoulder complex with 5kg plates.
Nekkid bar work.
Snatch (kg)
40/5
50/3
55/3
60/3
65/2
67.5/2
70/2
72.5/2
75/2, 2, 2
Straps from 70kg.
Front Squat (kg)
60/10
80/5
100/5, 5
110/5
120/5
Sleeves & belt from 100kg.
Notes
Thumb joints are still bruised and sore from using straps but they are slowly improving. Going for consistency of form in my snatch reps. Trying to ensure that I pulled the bar in towards my hips once it was past my knees to keep it close to my body. First rep of final set was a peach. 75kg is feeling straightforward now. High-hang practice has definitely been worthwhile.
Reduced volume on my front squats tonight as my legs have been feeling a bit tired.
Just for fun I loaded 190kg on the bar and did some front squat partials and then did the same for back squats with 210kg. I think I was about an inch shorter afterwards.
Wed 2/07/14
Late Evening Session
Legs a bit tired; shoulder joints and wrists feeling a bit beaten up.
Warmup
500m C2 Row: 1:44.7; 27 SPM.
Shoulder complex with 5kg plates.
Dislocates with rod.
Nekkid bar work.
Snatch (kg)
40/3
50/3
55/3
60/3
65/3
Nothing heavy tonight. Just greasing the groove.
Push Press (kg)
70/5,5
75/5,5
Bar cleaned from floor.
BTN-PP (kg)
60/5
70/5
75/5
Bar from rack.
HBBS (kg)
60/10
80/5
100/5
120/5
130/5,5,5,5
Belted from 120kg; shorts, no sleeves. Paused last reps for several sets.
Notes
Feeling generally tired for this session. Squatting in shorts and with no sleeves put a bit more stress on my knees than usual. Patellar tendons a little sore afterwards. Nothing bad though. Should help them toughen up a bit more.
Late Evening Session
Legs a bit tired; shoulder joints and wrists feeling a bit beaten up.
Warmup
500m C2 Row: 1:44.7; 27 SPM.
Shoulder complex with 5kg plates.
Dislocates with rod.
Nekkid bar work.
Snatch (kg)
40/3
50/3
55/3
60/3
65/3
Nothing heavy tonight. Just greasing the groove.
Push Press (kg)
70/5,5
75/5,5
Bar cleaned from floor.
BTN-PP (kg)
60/5
70/5
75/5
Bar from rack.
HBBS (kg)
60/10
80/5
100/5
120/5
130/5,5,5,5
Belted from 120kg; shorts, no sleeves. Paused last reps for several sets.
Notes
Feeling generally tired for this session. Squatting in shorts and with no sleeves put a bit more stress on my knees than usual. Patellar tendons a little sore afterwards. Nothing bad though. Should help them toughen up a bit more.
Thurs 3/07/14
Late Session (10pm)
Warmup
1k C2 Row: 3:57
Pendlay Row (kg)
60/10
80/5
100/7
110/5,5,4,5
120/2,2,2
Straps. 5th rep of 3rd set @110 242lb) stalled out. Bit more rest before 4th set. Doubles @120 (264lb) felt great.
Clean Pull (kg)
120/5,5
Straps. Bar lowered to floor under control for all reps.
Notes
Only a short session but it was still a blast. Legs quite sore from last night's squats. New supply of whey showed up yesterday so I'm back on the protein wagon.
Late Session (10pm)
Warmup
1k C2 Row: 3:57
Pendlay Row (kg)
60/10
80/5
100/7
110/5,5,4,5
120/2,2,2
Straps. 5th rep of 3rd set @110 242lb) stalled out. Bit more rest before 4th set. Doubles @120 (264lb) felt great.
Clean Pull (kg)
120/5,5
Straps. Bar lowered to floor under control for all reps.
Notes
Only a short session but it was still a blast. Legs quite sore from last night's squats. New supply of whey showed up yesterday so I'm back on the protein wagon.