Lol's New HST Log

Mon 23/3/15

Notes
Had some other stuff to attend to today so no lifting but I did do a 1k C2 row (3:35) and 20 HSPU's performed as ultra-strict singles.
Shoulders were a little creaky from benching on Sat so I did a bunch of band dislocates to loosen them up and get some blood pumping around the area. Heavier stuff again tomorrow.
 
Wed 25/3/15
Shed session - ~45 mins, 7pm start

Warmup
Stationary bike for 5 mins
Lunges & air squats

Front Squat (kg)
40/10, 60/5 - part of warmup

HBBS (kg)
60/10, 70/5, 80/5, 90/5, 100/5, 110/5
130/5,5
140/1
150/3,3
130/5
Sleeves throughout; belted from 110

Notes
Didn't have a lot of time this eve so decided to squat. I haven't squatted since last Friday. Seems like ages. After a couple of warmup sets of front squats, decided to give HBBS's another go. Everything seemed to go well. After a couple of sets with 130, which is heavier than I have back squatted since last July, I risked 140, which was the load I was using when my left hip freaked out. It felt fine so I went to 150 for a couple of fairly tough triples before dropping back to 130 for a final set of 5.
Very pleased I have finally made it back over 140 without any left hip issue.
 
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Fri 27/3/15
Shed session - 7:30 am.

Warmup
Stationary bike for 5 mins
Lunges & air squats
Band dislocates

Press (kg) - performed as part of warmup
40/10, 50/10

Muscle Snatch (kg)
50/10, 60/5, 70/5

Snatch High-pull (kg)
80/5, 90/5
100/5,5
110/5,5
Final rep paused at knee and 1" above floor, up and down, for both sets with 110kg.

Front Squat (kg)
60/10

Notes
Going into this session, my adductors (and ham's to a lesser degree) were decently sore from Wednesday's back squats. I was hoping they would free up a bit during my session but they tightened up even more. Snatch pulls were harder than anticipated and by the time I got to front squats the old adductors were making it quite unpleasant to squat. I thought the first set might help a bit. It didn't, and I couldn't be bothered to try anything else, so I called it a day.
 
Sun 29/03/15
Home gym session - Short workout, 11:00pm!

Warmup
Lunges & air squats
Band dislocates

Front Squats (kg)
W-U: 40/10, 60/10, 80/5, 90/5 - LRP ~1-2 sec
100/5 - LRP
110/2,2,2,2,2, 2,2,2,2,2 - LRP, 20 total reps
Sleeves; belted for all 110kg sets

Notes
Adductors have improved a lot even though I haven't had enough sleep and I've spent too many hours sitting down this weekend. Squat session essential.
(Probably less work than Rihad but, then again, I'm not trying to get hooge!)

*LRP - Last Rep Paused
 
Tues 31/3/15
Home gym - short but sweet evening session

Warmup
500m C2 Row: 1:41.4; 27 SPM
Band dislocates
Air squats and lunges

Snatch (kg)
WU: 20/5, 30/3, 40/3, 50/3, 55/3
60/3,3
65/3,3
70/3,3

All good reps. Straps for 60+ lifts
 
Wed 1/4/15
Home gym - another short but sweet evening session

Warmup
Band dislocates
Air squats and lunges

Snatch (kg)
Paused at knee for 2 seconds
WU: 20/3, 30/3, 40/3, 50/2
60/2 - straps from here
65/1
70/1
72.5/1
75/x,1
77.5/x,x,1
80/1 + OHS (PR)
All misses failed to front.

Deads (kg)
110/5
130/5
150/5
170/3 + 15 shrugs
In O-shoes (~1" deficit) and used straps too with regular grip.

Notes
Pausing was very helpful in the snatches. It allows time to think about pulling the bar into your hips and then fully extending. The 80kg lift went up quite easily compared to the previous few lifts. Staying tighter off the floor seemed to help a lot. The OHS after the 80kg snatch certainly gave my wrists something to think about. Apart from that, it was quite ok and a PR to boot.
Lower back on the left side was a little tweaky when I started deads and it didn't go away by 170, so I decided not to try for 200. As Jester said, I need to do more deads.
 
Fri 3/4/15
Shed session - 9 am

Warmup
Stationary bike: 5 mins
Band dislocates & air squats

Snatch (kg)
20/3, 30/3, 40/3, 50/3, 55/3
60/3,3,3,3,3
Some reps paused at knee. Long pause in hole (>10s) for last reps with 60kg.

Front Squat (kg)
W-U: 70/5, 80/5, 90/5
105/5,5
115/5 ~RPE 9
120/3,2,3
90/10 - met set
Sleeves & belt from 105kg.

Notes
Feeling a bit fatigued today, quite probably due to a lack of sleep. After a bit of snatch practice (the lengthy static holds were tough) and some front squats, I was cooked.
 
Sat 4/4/15
Shed workout - short session @ 4pm

Bench (kg)
W-U: 40/10, 50/10, 60/10, 70/10
80/5
90/5,5,5,5,7
100/4

Pendlay Row (kg)
90/10+5,5,3,2
Myo-rep set.

Notes
Wasn't intending to do a workout today but had a bit of time to squeeze in a short session.
Thought back was already warmed up enough after benching so did one quick set of myo-reps. Very efficient way to get in 25 reps. The 15 reps following the activation set felt great.
 
Sat 4/4/15
Shed workout - two mini-sessions

Session 1 - 1:30pm
Warmup - band dislocates

Bench (kg)
W-U: 40/10, 50/10, 60/10, 70/10, 80/5
90/5
100/4,4,4,4
70/10 - met set
Loose belted for 100kg.

Session 2 - 6:50pm
Warmup - air squats, 40kg cleans.

Front Squat (kg)
W-U: 40/10, 60/5, 80/5
100/5
110/5
120/5
Sleeves & belted from 100kg.

Notes
Short rest between all sets (~1 min) except for 2 min rest between 100kg bench sets and ~3 min rest before 120 front squat.
 
Tue 7/4/15
Shed workout - evening session

Warmup
Band dislocates
Walking lunges with 40kg bb

Split Jerk (kg)
W-U: 40/5, 50/5, 60/5, 70/5
80/5
85/3
90/3
95/2
Belted for last two sets.

HBBS (kg)
40/10, 60/5, 80/5, 100/5
110/5
130/5,5,5
110/10 - met set
Belt & sleeves for all sets > 100kg

Notes
Worked jerks in with squats to save time. Didn't go over 95kg on the jerks as I wasn't using bumpers and didn't want to risk having to dump the bar. 95 popped up very nicely and I'm sure 100 would have too.
 
Thu 9/4/15
Shed workout - short, pm session

Warmup
Band dislocates
2.5kg & 5kg plate wrist rolls

Split Jerk (kg)
W-U: 40/5, 50/5, 60/5, 70/3
80/3
85/3
90/2,2,3,3,3 - belted

Notes
Bit of extra practice. Shoulders feeling good.
 
Fri 10/4/15
Shed workout - evening session

Warmup
Band dislocates
2.5kg & 5kg plate wrist rotations

Bench (kg)
W-U: 40/10 50/10, 60/10, 70/5, 80/5, 90/3
100/7 - belted; RPE 9.5
105/4,3,3 - belted
90/9 - met set

Pendlay Row (kg)
W-U: 70/10, 90/5
105/5,5 - belted

Deadlift (kg)
145/10
Belted; O-shoes = 1" deficit

Notes
Pushed for time again. Bench progressing well and no pain in shoulders which is very pleasing.
Added a single set of deads instead of another set of rows.
I treat deads in O-shoes as 1 inch deficits.
 
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I wouldn't mind a back like this:

milo194-cover_lg.jpg
 
Sun 12/4/15
Home gym - very short evening session

Warmup
500m C2 Row: 1:49.4; 26 SPM
Band dislocates

Snatch from High-hang (kg)
WU: 20/5, 30/5, 40/5
50/7
55/7
60/5
65/5
70/4,5
Straps from 50kg

Notes
Feeling absolutely wiped before this session. Spent best part of yesterday rotavating and levelling a plot of land ready for grassing. A strong coffee helped a bit.
Managed to power most of the reps (ie. catching the bar with thighs above parallel) apart form the last couple of reps of each set with 70kg. Not going to complain about that.
 
Tue 14/4/15
Home gym - 9pm session

Warmup
500m C2 Row: 1:44.9; 26 SPM
Band dislocates

Snatch - pause at knee (kg)
WU: 20/5, 40/5
50/3
55/3
60/3
65/3
70/3
75/3
Straps from 60kg

Press (kg)
40/5
50/5
55/5 + 5 push press

Push Jerk (kg)
60/5

Split Jerk (kg)
70/5
80/3
85/3
90/3
No belt

HBBS (kg)
60/10, 80/5, 100/5
110/5 - LRP
120/5 - LRP
130/5,5,5
Belt & sleeves for all sets > 100kg

Notes
Too late to dump bar so no C&J's. Went straight to 40kg for snatches after the nekkid bar and my left biceps complained right away. Catching the bar at the hips on the way down must put more stress on the bis than I realised as they help to decelerate the bar. It didn't get any worse for subsequent sets but I stopped at 75kg. Would like to have tried for a double with 80kg.
Squats felt a little better tonight. I'm attempting to add tightness to my entire lower body before I descend by consciously trying to externally rotate my feet. Helps me keep my knees from drifting in when coming out of the hole too.
 
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