Lol's New HST Log

Thurs 15/11/07

Still with the darn bug.

Upright Rows: Warm-ups then 1 x 15 x 46kg (101lb), 2 x 15 x 51kg (112lb), 2 x 10 x 56kg (123lb)

Chins: 20 x bw+10kg (first 8 reps consecutively next 12 Max-Stim)

Dips: 40 x bw - explosive concentric, slower eccentric.

Some higher rep upright rows and dips thrown in to see if it helps my AC joint.
 
Mon 19/11/07

Week 4

Bug is finally on the way out. Just felt like doing some squats tonight but decided to add some presses too.

Front Squats: warm-ups then 10 x 50kg (110lb), 5 x 60kg (132lb), 10 x 80kg, 15 x 80kg (176lb) *, 10 x 90kg (198lb).

Standing Press: 10 x 50kg, 15 x 50kg (110lb), 10 x 60kg (132lb) - slight push on last few reps.

Pleased with the 80kgs for 15 reps. Had a couple left in the tank so I'll better that next cycle if I can be bothered to push it.

*Thought this was a new 15RM but then checked back and found out that it wasn't a new RM after all. Just matched last cycle.  
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 That explains why it wasn't as hard as expected. At least that's a good sign that I am stronger. Next cycle I will try for 15 reps with 85kg. Actually I might try for it this cycle to make up for my error.
 
Yeah, I couldn't agree more Colby.

While a lot of folks don't really like the 15s (am I wrong?), for me, there is something rather special about them. I think it's the mental challenge added to the work being done. It would be so easy to stop at 10 and be done with it, but grinding out those last five reps leaves me with a feeling of exhilaration that I don't get from any other part of the cycle. (It may also be linked to the fact that as a lad I suffered from asthma; the requisite deep breathing after a hard set of 15s is such a great feeling for me – it's an affirmation of life after asthma.)
 
Tues 20/11/07

Legs nicely toasted after yesterday's front squats. Shoulders feel fine.

Flat Bench: Warm-ups then 5 x 10 x 80kg (176lb) - still being careful with these. Tried a bit more volume.

Pendlay Rows: 10 x 80kg (176lb), 2 x 10 x 85kg, 2 x 5 x 85kg (187lb)

Brief but good.

Pause for thought: Now I am doing bench again I find that my pecs hardly feel like they are being worked compared to dips. Of course, the loads I'm using for bench just now are a fair bit lighter than when I do dips. Just doing body weight dips means shifting around 210lb now. The mechanics of the movements are quite different; I am a lot stronger dipping. I also find it quite easy to get a decent pump in my pecs from dipping but not from benching.
 
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(Lol @ Nov. 20 2007,19:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tues 20/11/07

Legs nicely toasted after yesterday's front squats. Shoulders feel fine.

Flat Bench: Warm-ups then 5 x 10 x 80kg (176lb) - still being careful with these. Tried a bit more volume.

Pendlay Rows: 10 x 80kg (176lb), 2 x 10 x 85kg, 2 x 5 x 85kg (187lb)

Brief but good.

Pause for thought: Now I am doing bench again I find that my pecs hardly feel like they are being worked compared to dips. Of course, the loads I'm using for bench just now are a fair bit lighter than when I do dips. Just doing body weight dips means shifting around 210lb now. The mechanics of the movements are quite different; I am a lot stronger dipping. I also find it quite easy to get a decent pump in my pecs from dipping but not from benching.</div>
Same for me...dips are number one for pectoral strain, flyes number two, benching is last, too much shoulder and triceps for me.
 
I don't read logs much, but pop in here and there on the guys I respect.
I agree on the bench thing: I finish all chest days with db incline flyes, highrep around 10's to make sure I hit my little peckies.

Lol: those 15's? Since I don't do much cardio at all, that IS my cardio time!
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Lol: those 15's? Since I don't do much cardio at all, that IS my cardio time!</div>

HE'S A SMART MAN!
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Thurs 22/11/07

Missed last night's w/o for a number of reasons.

Deads: warm-ups then 1 x 10 x 160kg (352lb), 2 x 5 x 160kg (352lb), 2 x 5 x 170kg (374lb), + half a rep to lift bar onto the rack pins for static holds! *

Static Holds: 3 x 170kg (374lb) using over-over grip 10 secs down to just 5secs

Shrugs: 2 x 10 x 170kg (374lb)

Standing Press: 10 x 40kg, 5 x 50kg (110lb), 10 x 60kg (132lb), 2 x 5 x 65kg (143lb)

* I miscalculated the weight on the bar tonight. Thought I had loaded it with 170kg for the first set of deads. It wasn't, which explains why I made 10 reps so 'easily'. The one good thing that I noticed was that I didn't have to reset my grip for any of the reps even those where I actually loaded 170kg on the bar.

Had to try some static holds after Quad's reminder elsewhere on the forum - cheers mate! It was worth it too. I never expected to be able to hold onto 170kg with an over-over grip especially after deads. Those grippers are doing something!
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Shrugs tonight too, purely because the opportunity was there and I didn't want to miss it.
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As I was shrugging I got to thinking about how Dimas has snatched over 170kg. Kind of puts things in perspective.

Interestingly, my chest got a lot more sore from benching the other day than I expected, but then I did do 50 reps.
 
Fri 23/11/07

Just a bit of chest and back tonight.

Bench: 2 x 10 x 80kg, 1 x 9 x 90kg, 4 x 6 x 90kg (198lb)

Chins: 9, 2 x 5, 2 x 3 x bw+15kg (33lb) - 25 total reps

Left forearm twinged a bit doing chins so backed off a bit after first set.

Traps are roasted from yesterday's deads and shrugs as are my rear delts and pretty much the whole of my back.

Will have to squat tomorrow.
 
Sun 25/11/07

Squats tonight but just a few sets as have to do front squats tomorrow.

ATG Squats: 10 x 110kg (242lb), 12 x 120kg (264lb)

It's a good job I have front squats tomorrow or I would have tried for 15 reps, seeing that I made it to 12 with 120kg, plus I need the rest!
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Mon 26/11/07

Week 5

Surprise visit from some friends tonight but still managed to sneak off and do some squats.

Front Squats: warm-ups then 10 x 80kg (176lb), 5 x 90kg (198lb), 2 x 5 x 100kg, 10 x 100kg (220lb) New 10RM

It's really my first week of 5s but I decided to try for 10 reps with 100kg as I felt like it might be doable at the 5 reps point. Pleased I managed it. It wasn't that long ago that I could only do 2 reps with 220lb so my front squats have really come on since then.
 
Tues 27/11/07

Bench: w/u then 10 x 80kg (176lb), 10 x 90kg (198lb), 3 x 5 x 100kg (220lb)

Pendlay Rows: w/u then 5 x 80kg (176lb), 5 x 90kg (198lb), 3 x 5 x 100kg (220lb), 2 x 3 x 100kg (220lb)

Standing Press: w/u then 10 x 40kg, 5 x 50kg (110lb), 4 x 5 x 65kg (143lb) - very slight push on last few reps of last two sets.

I don't want to speak too soon but my right AC joint is holding out really well doing bench. It feels a bit sore compared to the left side but it's nothing I'm going to worry about. That's the most I have benched in over a year.
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You are living proof that HST works for strength also. Your lifts seem to increase each and every cycle! (which of course they should, ideally anyway.)

All those lifts are very respectable. You are stronger than me...on all of them!
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Cheers Sci. When I first read about HST (and subsequently Max-Stim) I decided that I was going to take it as far as I could without changing much along the way. My initial year saw me making really good gains but things have slowed a great deal since then. However, as you pointed out, I am still making headway each cycle now that I am bulking again.

My biggest 'mistake' so far was to do such a long cut at the start of this year (four months). I don't think it was really worth it. I wasn't very fat to begin with and I have now pretty much regained all the fat I lost, but I am definitely stronger now. It was nice to see the old abs again and I suppose it was a worthwhile experiment. In future I'll probably just do a couple of months or so and be content with shedding 10lbs of fat.

My strength and size goals are definitely more important to me than my 'looks' goals. Russ is my hero!
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Thurs 29/11/07

Deads: warm-ups then 1 x 10 x 160kg (352lb), 1 x 5 x 180kg (396lb), 2 x 3 x 180kg (396lb), + half a rep to lift bar onto the rack pins for static holds. No belt or straps.

Static Holds: 3 x 180kg (396lb) for as long as possible each hold (not very long!)

Shrugs: 2 x 10 x 180kg (396lb) - used straps for these

Upright Rows: 1 x 15 x 41kg (90lb), 1 x 10 x 51kg (112lb), 2 x 10 x 61kg (134lb), 2 x 5 x 61kg (134lb)

Had some very good news today on my visit to the oncology dept. My last CT scans came back clean. Whilst this doesn't mean I'm cured for good, it does mean that I can move forward with renewed vigour and focus on daily life again a little better than I have been doing in a long while.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> I am still making headway each cycle now that I am bulking again.</div>

That's the key... you're making strength gains still because of the extra energy.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Had some very good news today on my visit to the oncology dept. My last CT scans came back clean. Whilst this doesn't mean I'm cured for good, it does mean that I can move forward with renewed vigour and focus on daily life again a little better than I have been doing in a long while. </div>

That is very good news! You've had some rough times as of recent, and I am glad you got through it.
 
Sat 01/12/07

Thanks Colby. It is good news indeed.

Just a few squats tonight:

ATG Squats: 5 x 110kg (242lb), 3 x 5 x 120kg (264lb)

Lower back still pretty sore from last Thursday's deads plus I'm really tired (it's actually gone 1:00 am) so that'll have to do.
 
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