Lol's New HST Log

Yeah, Quad, you've got me in bench by a long shot. My bench has always sucked eggs but I intend to give it a shot now as long as the old AC joint holds out. How does your dipping strength compare to your benching? Are you able to do 3 plates for dips? And I agree with Sci, if you had a log I could quickly check to see how much I had to lift in order to beat your present record!
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Aw, I only follow about 3 guys logs here. I find keeping one for myself to be somewhat meaningless, and I'm a post hog anyway! I do pop in my new thread now and then when something significant is happening though.
Haven't been working dips much lately, focusing more on bench this cycle, but can easily do two plates for a long set. I think 3 is the most I've ever done, but also consider width. I dip pretty wide on one of my machines, but my dip stand is narrower, using more tricep, which I'm strong in. I sort of graduated to it because of my shoulders not loving the 36" grip. I suppose that puts us comparing the same things then.
And you're welcome to try and beat all my OTHER lifts too, ya pup!
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<div>
(quadancer @ Dec. 28 2007,20:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have the same AC joint issue, as you know, and I've made it back to 315lbs. - hoping to hit my old 350PB someday.
Isn't it just fun, living with pain?</div>
Whereas my right shoulder is such a mess right now that I cannot bench or military press at all. I even have a bit of trouble doing curls...! I'm in rehab three days each week for my AC joint (but I still make it to the gym for squats and deads).

Congrats, Lol on that 205 kg deadlift.
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Thanks for the congrats folks. SD for me right now. I'll be back at it soon enough though. Worlds Strongest Man on TV this week is good for a bit of extra encouragement.

My pop offered me a few dress shirts that he no longer needs when I was visiting the other day. I tried a few on and actually ripped one under the arm!  
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 I could hardly get my arms in them. Pretty funny seeing that he is 6' 3&quot; and I am just a sprout at 5'10&quot;.  My brother told me my hand felt fat when he shook it, so there's definitely some thickening up going on from all the lifting and gripper training. Result!  
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Went for a family walk and got told off by mother for running along with my young lad on my back - &quot;You'll do your back in!&quot; Ha. He's only 90lb. Good job she hasn't seen me deadlifting.  
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Back to lifting: I'm going to be attempting to change my squat technique this coming cycle. After reading some of Rippetoe's Starting Strength 2nd Ed. it is now clear that I have been doing more of an Oly squat, with the bar high on my traps. If I can improve my shoulder flexibility I should be able to drop the bar down lower onto my scapulae. I think this will be a good combination with front squats which I intend to continue on with. Also, once I get to the 5s I think I'm going to alternate deads with RDLs so that I am only lifting really heavy loads (for me) every other week. I may make a few other changes too but haven't decided on them yet. I want to add cleans back in somewhere if I can as my forearm seems to be a lot better now.
 
Well, I'm supposed to be starting a new cycle today but I still have the remnants of a stinking cold so I'll probably wait until tomorrow or Wednesday. I feel as weak as a stick. Why do I always seem to get ill when I have a holiday?
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(Lol @ Jan. 07 2008,12:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, I'm supposed to be starting a new cycle today but I still have the remnants of a stinking cold so I'll probably wait until tomorrow or Wednesday. I feel as weak as a stick. Why do I always seem to get ill when I have a holiday?  
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Me, too, with the holiday thing. Christmas &amp; New Years was crap b/c we were all sick.

But congrats on excellent progress so far. So very few are able to develop a plan....and stick to it. Well done!
 
Darnit man, you weren't supposed to drop out now! I just hit 435 for a double dead and 335 for a sloppy bench single ...and you drop out of the race, just like that, not a word to us!
See if you're on MY Christmas card list next year!
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Get well soon bro, you got liftin' ta do!
 
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(Lol @ Jan. 07 2008,12:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, I'm supposed to be starting a new cycle today but I still have the remnants of a stinking cold so I'll probably wait until tomorrow or Wednesday. I feel as weak as a stick. Why do I always seem to get ill when I have a holiday?
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You and most of us here. I think more than half of us have come down with something lately, sinus infections, stomach bugs. It's almost like the diseases have learned how to transmit themselves over the internet and we've all infected one another. Hah.

Anyway, I wish you a speedy recovery.

I actually find your idea of alternating RDLs with DLs intriguing. I'll have to watch and see how it works for you.
 
So it's time for a new cycle. I'm not feeling great yet but thought I ought to do something before I waste away!

Week 1

Tues 08/01/08

Front Squat: 15 x 60kg, 20 x 60kg (132lb)

Bench Press: 15 x 60kg, 30 x 60kg (132lb) - just kept going till I got a good burn on the second set

One-arm db Row: 15 x 46kg (101lb)

Standing Press: 2 x 15 x 40kg (88lb)

All reps performed in a pretty speedy but strict fashion. Glad I did something.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Back to lifting: I'm going to be attempting to change my squat technique this coming cycle. After reading some of Rippetoe's Starting Strength 2nd Ed. it is now clear that I have been doing more of an Oly squat, with the bar high on my traps. </div>

I have the same sentiments, and I have been finding it tough to lower the position of the bar on my back.
 
I was looking at your log and thinking, &quot;first day of new cycle, 15s, light weights, makes sense.&quot;  Then I saw this:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">One-arm db Row: 15 x 46kg (101lb)</div>
that is what you did for the first day of 15s!!!  Holy crap I wish I had your back strength you beast!
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 Whats your 5 rm like 100 kg.!?
 
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(scientific muscle @ Jan. 09 2008,03:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I was looking at your log and thinking, &quot;first day of new cycle, 15s, light weights, makes sense.&quot;  Then I saw this:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">One-arm db Row: 15 x 46kg (101lb)</div>
that is what you did for the first day of 15s!!!  Holy crap I wish I had your back strength you beast!
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 Whats your 5 rm like 100 kg.!?</div>
Yeah, I know!
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I couldn't be bothered to unload the db and I couldn't be bothered to get the bar out of the rack after benching so I just used the db as it was. It didn't feel that bad so I just blasted away but I only did the one set unlike the other exercises. I would have done two sets if I hadn't been feeling a bit washed out.

I haven't found out what my 5RM is for one-arm db rows yet but I expect it's around 150lb and extrapolating from that I guess I'm starting 15s with about 60% of my estimated 1RM. That seems about right. The other exercises were too light really but I have plenty of time to sort that out.
 
I really like the log section, especially reading the impressive workouts that you experienced guys are doing. Its good to have the extra motivation while I am doing my heavy max-stim bulk. You and Quad especially are motivating me to get my back on! Your rowing numbers are nuts! I am currently focusing all my lat work on weighted neutral-grip chins and so far its going pretty good. I lean back, the grip bars are shoulder width apart so I am basically rowing my bodyweight plus the dumbell. My 1rm is probably only 250 lb.s or so, while you and quad can row or chin over 300!
 
You're a bit smaller, so you're doing fine. My heaviest DB is 120lbs. and I can row that thing to death, which is why I had to switch to just Pendlay's prior to falling in love with them. (hey, DB's don't 'clank' when you drop 'em down!) Pullups are hard beasties when you start adding 1/2 your BW. One thing that helped me is a straight bar; I can pull much more than the curved ones at the gym. Try it in your rack and maybe you'll add some elbees.
 
Just tried to see how much I can put on one of my Oly DBs. Here's the result:

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That's 86kg (189lb) and the spring fasteners have only just got enough bar to grab onto. I can one-hand deadlift it with my right hand but my left hand can't keep hold of it securely enough so more grip work required for that hand. I can't row with it yet with either hand.
 
Thurs 10/01/08

Deadlift: warmups then 15 x 145kg (319lb), 10 x 145kg (319lb) - I decided not to push too hard for the second set and stopped at 10 reps.

Dips: 18 x bw+30kg (66lb), 12 x bw+30kg (66lb), 15 x bw - thought I would get 20 reps with the first set but started to stall at 17 and 18 was enough.

Parallel Grip Chins: 2 x 5 x bw! - these just seemed so hard tonight, probably because I am still under par... or perhaps I am getting heavier!

Chins: 10 x bw

Upright Rows: 2 x 15 x 51kg (112lb)

Apart from chins everything else was pretty much OK but it all felt a bit harder than I had hoped. I think deads just took too much out of me tonight so soon after my bug.
 
Sun 13/01/08

Squats: warm ups then 2 x 15 x 110kg (242lb) - second set was hard after 10 reps!

Bench: warm ups then 15 x 80kg (176lb), 12 x 85kg (187lb)

Pendlay Rows: 15, 10 x 80kg (176lb) - second set hard

Standing Presses: 15, 12 x 50kg

Yesterday, I experimented with lowering the bar on my back for squats and I think I have now found the ideal position for me on my scapula spine. There is noticeably less torque on my lower back during the movement. I really like the feel of this and will continue with the bar in this lowered position from now on. I feel very stable and strong driving out of the hole and who knows?, I might be able to increase my RMs squatting this way. It'll certainly save the skin on my neck which usually gets stripped off during 5s.

Oh, I'll just add that those aren't breathing squats - I'm doing them at a steady pace with just time for a quick breath between reps and driving up as hard and fast out of the hole as possible. My lungs were on fire at the end of the second set and even the nerves in my teeth were tingling! Next week is going to be hell.
 
Legs got really sore from those squats on Sunday. Brilliant!
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I have a sucky week of tax form preparation and accounts to get through and then I'm away for a week so I won't be around here much. I'll try to get a few workouts in though but won't start back up again properly until I'm back. Whilst I'm away I'm going to be doing a lot of swimming and cycling but will try to get one heavier day of training in somehow and keep my calories up too.
 
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