Lol's New HST Log

Lately Dips are becoming my favorite exercise and I am inspired to get really good at them like you have Lol! Also I think I will give front squats a decent try in my routine and see if they grow on me. (surely they will help the quads grow anyway!)
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That's great Sci.

I have been neglecting my dips lately now that I have been able to bench again. So far the results have been positive; my right AC joint is holding up well. However, dips are king for me as I get a much better pec stretch in the lowest position compared to when I bench (this is partly because my current benching technique is more akin to a powerlifter's, with elbows closer to my sides rather than the typical bb style with flared elbows.

I'll get some new dipping bars sorted for my rack soon; I'll probably build some based on your design.

Front squats are fast becoming a fave of mine too. They have taken me a while to get comfortable with but now I feel that they are a really beneficial addition to my leg workouts.
 
Sun 02/12/07

Started sorting my dipping bars but didn't quite finish so did some bench:

Flat Bench: w/u then 10 x 80kg, 10 x 90kg (198lb), 4 x 5 x 100kg (220lb)

Immediately followed by:

Tri Extensions: 2 x 12 x 32kg (70lb)
 
Quick recipe for dip bars in a power rack.

1) You need to have safety bars in your rack which can be set at shoulder height for the dipping bar support.

2) Materials:
(2) 1" threaded steel tees.
(2) 1" threaded steel pipes x30" long.
(2) 1" threaded steel pipes x12" long.
(1) 1" threaded steel pipe x26" long.
(1) 1" threaded steel pipe x60" long.
some thick foam pipe insulation for handle padding.

The 26" pipe is the center, screw the tees on each end with a wrench in such a way that the 12" pipes can be screwed on to the sides as extensions, and the 30" pipes can be screwed on facing in the same direction as each other but perpendicular to the center bar.
The 12" pipes then rest on the safety bars of the power rack and the 3o" bars can swing up and rest on the 60" pipe and then the foam pipe insulation can be slid on the 30" bars which serve as the handles. You stand in the center of the rack/pipes/bars and do dips as needed.

Total cost about 65$ dollars. (steel pipes are expensive, its cheaper though if you cut and thread them to length yourself, but you need expensive plumbing equipment to do that.)
 
I have used two barbells across the safety bars and just turned sideways in the rack to do them. It would be a bit wide for some guys, but I like it at 32-35".
 
Carl: Thanks very much for the build info. That's what I was remembering. It looks like a really sturdy job. If I can, I will sort something similar but I might do a bit of a bodge job for the time being. I have a scaffold pole along with a few joints. The pole is just the right diameter for gripping hold of so I'll probably chop that up.

Quad: I have tried your method. It is a bit wide for me but it would be doable except that my right AC joint complains more if I have to flare my elbows out too much.
 
Mon 03/12/07

Week 6

Chest and triceps pretty sore after yesterdays bench and tri extensions.

Front Squats: warm-ups then 10 x 80kg (176lb), 5 x 90kg (198lb), 4 x 5 x 105kg (231lb)

Standing Press: 10 x 40kg, 1 x 5 x 60kg (132lb) 1 x 10 x 60kg (132lb), 2 x 5 x 70kg (154lb) - slight push on last few reps of second set, 1 x 3 x 70kg (154lb) - that last set of three reps was really tough so that's it for tonight.

I think those are the heaviest presses I've done in a long while. My left forearm, while still not 100% yet, is much happier. It's taken since March to get to where it is now!

Measured my right upper-thigh tonight after my squats (something I haven't done in a long, long time) and it was just shy of 27". I used a non-stretchy piece of string to take a reading and then transferred that to a steel tape measure. Measuring it again a few hours later, when my 'pump' had gone, it was down to 26".

When I looked in my notes from before I started training a few years ago (August '05), my right thigh was just under 21.5". I don't seem to have made a note of what it was when I started HST but I had only been training a few months by then so perhaps it was 22.5" at the most. This explains why I've had to buy new trousers several times over the last two years! If I can get them up to 30" that'll be cool but I have a feeling that may take a very long time.
 
Darnit; I wish I had your problem! My chikkin legs have a mind of their own, regardless of strength.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have been neglecting my dips lately now that I have been able to bench again. So far the results have been positive; my right AC joint is holding up well. However, dips are king for me as I get a much better pec stretch in the lowest position compared to when I bench (this is partly because my current benching technique is more akin to a powerlifter's, with elbows closer to my sides rather than the typical bb style with flared elbows.</div>
Wow. I could have written that! I'm still doing dips, but enjoying the bench while it lasts - staying under 300 for now though. I'm still nervous about it. I think the face pulls may be helping me.
 
<div>
(Lol @ Dec. 04 2007,03:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Standing Press: 10 x 40kg, 1 x 5 x 60kg (132lb) 1 x 10 x 60kg (132lb), 2 x 5 x 70kg (154lb) - slight push on last few reps of second set, 1 x 3 x 70kg (154lb)</div>
nice pressing!
 
Wed 05/12/07

What is it about an English winter that makes getting into the right frame of mind for lifting so darn hard? Well, whatever it is, it got to me in spades this evening. Just couldn't face deads so decided on some rack pulls to see if that would snap me out of my lethargy.

Well, it worked but I am sad to report the loss of a dear brother during the proceedings. One loyal, left-hand callus was ripped clean off. The poor thing didn't stand a chance. At least it was a swift demise but it leaves a void that will be hard to fill, for a while at least!  
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Rack Pulls: 10 x 60kg, 5 x 110kg, 5 x 160kg (352lb), 5 x 210kg (462lb), 3 x 5 x 230kg (506lb) - reverse grip, no straps or belt. Hands sore as heck after that little lot but grip was fine to the end.

Had to have a cup of coffee after the rack pulls for a bit of a boost.

Shrugs: 10 x 160kg (352lb), 2 x 10 x 180kg (396lb) - regular grip so used straps for these.

Dips: 30 x bw, 2 x 20 x bw+25kg (55lb), 13 x bw+35kg (77lb) - haven't done any weighted dips for a while.

Pendlay Rows: 10 x 60kg (132lb), 10 x 90kg (198lb), 2 x 5 x 105kg (231lb), 2 x 3 x 105kg (231lb) - very hard!

Upright Rows: 1 x 15 x 51kg (112lb), 1 x 10 x 61kg (134lb), 3 x 5 x 66kg (145lb)

My hands feel like they have been steamrollered after all that and I am now starving!
 
You are a beast. I remember back when you were in the minor leagues of weight-lifting like most of us. Now you are in the strength league of guys like leigelord.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rack Pulls: 3 x 5 x 230kg (506lb)</div>

Damn.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Dips:13 x bw+35kg (77lb)</div>

Hyooge!
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Hey Sci, if I am a beast it must be a very small one. I have a long way to go before I feel at all beastly!  Maybe an old rat? (no offense to TunnelRat)
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 I really wanted to get a 400lb back squat by the end of this year but I don't think I'm going to get it. I just haven't been squatting heavy enough recently to even be thinking about lifting that much. Still, I shan't give up on the idea; my deads are improving, mainly due to my improved quad strength, so there is a small chance.

Here's a pic of my quick-fix dipping station: two bits of 3 x 2 and a couple of steel bars. It takes about 20 seconds to put them in place and they work just fine. I can adjust them to wherever I want and there's no slippage.

DippingStation.jpg
 
If you can keep them in place, then great. You could also angle them for better wrist/hand position since they're not screwed/welded/bolted to anything.

I feel for you guys who have to put their gyms in the garages. I hate clutter myself, and I have every tool known to mankind in there. Were it me, I'd have to put a blanket over those shelves, Lol! The LAST thing I want to be thinking about when trying to lift is my job o' work!
Hey, maybe you could rig up a sort of hospital curtain thing around your rack...not really a bad idea. You could airbrush paint pics of giant lifters pulling massive loads on it...unless your nonlifting friends might think that's a bit gay or something.
 
Quad: I quite agree about the background noise. I have a plan for a gym in my basement but it is still a long way off in my schedule. I have to temporarily use an unfinished back room as a tool shed and a gym. Not ideal and I may get a chance to sort something better over the coming hols if I'm not away too much. There is something I quite like about the 'spit and sawdust' feel to the room though.

As you say, being able to move the dip bars to accommodate any position is ideal. Because the bars have a square section there's plenty of friction to keep them in place. Unless I can think of a good reason to make something more complex I'll leave them be.
 
Sat 08/12/07

Just a few squats tonight as I had places to go and people to see.
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ATG Squats: warmups then 5 x 110kg (264lb), 5 x 5 x 130kg (286lb)

Not too bad at all. Feel OK to push it up again next time.
 
Sun 09/12/07

Some bits I should have done yesterday (oh, actually Friday!).

Bench: warmups then 3 x 5 x 100kg (220lb), 3 x 5 x 105kg (231lb)

One-Arm DB Rows: warmups then 10 x 36kg, 5 x 46kg (101lb), 4 x 5 x 56kg (123lb)

I added a few sets of bw chins at the end to finish up.
 
Creative dip stations boys! I'll stick to chairs for the next year or so. Next summer, I plan on remodeling the basement (it's only have finished). I will not carper the corner where the weights will be, but rather put rubber flooring down. It will be a low clearance regardless if the ceiling is finished or not, but that should only stop me from standing presses.

LOL, it would be mighty impressive to see you hit 400 lbs on squats before years end, but that's quite a task. You may hurt yourself trying to jump up a whole 40 lbs worth of weight within three weeks! I'm sure you can do it by February though!
 
Tues 11/12/07

Week 7

Schedule has been messed up a bit recently due to work. I have hardly eaten anything today (one bowl of porridge and two slices of toast, jam and cottage cheese) as I have been preparing for a meeting tomorrow, so I was feeling less than enthusiastic about my workout plus it's freezing. Darn!

Front Squats: warm-ups then 5 x 80kg (176lb), 5 x 90kg (198lb), 4 x 5 x 110kg (242lb) - that was really hard but I was determined to get a fourth set. Much harder than last cycle so I will put it down to my poor nutrition over the last couple of days. Still, I did manage 20 total reps with 110kg.

Standing Press: 10 x 40kg, 1 x 5 x 60kg (132lb) 4 x 5 x 70kg (154lb)*, 4,3 x 75kg (165lb), 5 x 60kg

*Push press on all sets with 70kg and above. Not too much of a push but definitely out of my reach without a bit of help tonight. I really focussed on making the most of the negatives. Dropped down to 60kg after the last set with 75kg to see how many strict reps I could get... not even one! Waited a few minutes and then managed 5 strict reps. Result: shoulders fried.

Note to self: I must do some calf work again soon as I have completely neglected them so far this cycle.
 
what sinister plans do you have in store for Pendlay Rows? last session was awesome...
 
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