Lol's New HST Log

Thurs 31/01/08

Upright Rows: 10 x 51kg (112lb), 2 x 10 x 56kg (123lb) - shoulders first for a change

Pull-ups & Chins: 22(MS) x bw+5kg (11lb) - decided to alternate from one to the other, each rep

Dips: warmups then 2 x 10 x bw+40kg (88lb) - second set pretty hard

I might try a MaxStim set incorporating chins, pull-ups and neutral-grip chins all in one long set of say 21 reps (7 reps each). I could do this by alternating each rep or by doing 7 reps of each in turn, saving my strongest movement, chins, till last.
 
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(Lol @ Jan. 31 2008,20:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I might try a MaxStim set incorporating chins, pull-ups and neutral-grip chins all in one long set of say 21 reps (7 reps each). I could do this by alternating each rep or by doing 7 reps of each in turn, saving my strongest movement, chins, till last.</div>
Before I blew out my shoulder I used to Max-Stim my chins and dips, alternating between the two exercises. It worked great!
 
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(TunnelRat @ Feb. 01 2008,04:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Before I blew out my shoulder I used to Max-Stim my chins and dips, alternating between the two exercises. It worked great!</div>
TR, that's a good time saving idea if you can use the same load for both. However, I'd have to keep changing the weights on my dip belt each rep which would be a pain, to say the least. Now, if I can just get my chinning loads on a par with my dips I'll be giving it a shot.  
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Fri 01/02/08

Abbreviated workout again as had a really busy day of screen staring and mousing. I badly need some sleep after a few very short nights but wanted to get something done - I hate to leave my weights idling about for too long!

ATG Squats: warm ups then 5 x 110kg (242lb), 10 x 125kg (275lb), 10, 5 x 130kg (286lb) - New 10RM

Right, time for a snack and then bed. I'll finish up tomorrow.
 
Sun 03/02/08

Didn't manage to train yesterday after all. Legs still sore from Friday's squats.

Bench: warm ups then 2 x 10 x 90kg (198lb), 5 x 90kg (198lb)

One-arm db Rows: 10 x 36kg, 5 x 46kg, 2 x 10 x 56kg (123lb)

Standing Press: 10 x 30kg, 5 x 40kg, 2 x 10 x 55kg (121lb) - very slight push on last rep of second set

Show me the way to go home, I'm tired and I want to go to bed...
 
I forgot to mention that I did some overhead squats last night - nothing heavy, just the bar + 10kg. I haven't done them in ages, not since my previous wrist/forearm problems so I thought I would give them another shot.  The main problem I have is with my right shoulder flexibility; it's much worse than my left. I get some impingement on the nerves and blood vessels passing across my right glenohumeral joint when the joint is in transverse adduction and extension. This is pretty much the position that overhead squats force your shoulders into if you use a wide snatch grip on the bar. I find I have to put my hands right out to the sleeves/bearings on the Oly bar in order to be able to rotate my shoulders back far enough to allow me to keep my balance when squatting. It's much easier for my left shoulder to do this.

I'll be careful but I'm hoping I can improve the flexibility in my right shoulder over the next few months. I'm not going to rush it and I'm not going to start piling on the weight; it'll be a slow and gradual progression. My wrists were in a certain amount of discomfort just holding the bar in that position so they'll need to toughen up too.

If anyone else is doing OHSs I'll be interested to hear any advice and/or experiences.
 
This is a different issue to rotator cuff problems. I think my rotator cuff muscles are all pretty good. It's more a flexibility issue. My right shoulder has been a nuisance for years, possibly caused by a lot of fast bowling and stone throwing when I was younger. It may be that I can't do much about it now that I am so long in the tooth but I will work at it and see if I can improve the situation.
 
Week 4

Mon 04/02/08

Had to fix something on the car which took longer than I had hoped
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  so just front squats tonight. Wanted to do power cleans as well so might do them tomorrow.

Front Squats: warmups then 10 x 70kg (154lb), 2 x 10 x 90kg, (198lb)
 
Wed 06/02/08

Power Cleans (and some jerks):
5 x 60kg
1, 1, 1, 1+, 1+ x 80kg - all singles rather than consecutive reps
1, 1+, 1+ x 85kg
1+, 1+ x 90kg (198lb)
1+ x 95kg (209lb) (PB)

+ means I did a jerk as well.

Romanian Deadlifts: 2 x 15 x 100kg (220lb) - First time I have ever done these so just taking it nice and easy.

Chins/Pull-ups: 5 x bw, 21(MS) x bw+10kg (22lb), 10 x bw (neutral grip)

I did the MS set alternating between chins, pull-ups and neutral grip chins, one after the other. For me, pull-ups feel the hardest. With the final set of ten I did a bit of kipping after the first five reps.

Weighed myself with the 10kg load =&gt; 244lb

Dips: 5 x 10 x bw+20kg (44lb) - lighter than I should have gone but more volume. I want to see if I can get my bench up a bit on Friday so didn't want to overdo it tonight.

Upright Rows: 10 x 31kg, 10 x 51kg (112lb), 10 x 58.5kg (128lb)


I'm pretty pleased that I cleaned and jerked 95kg. 100kg is in my sights. First time I have ever tried jerking the bar. I'm sure my form sucked. One thing that was interesting was that once the psychological barrier had been broken I actually found the jerk much easier than the clean. I must reread Rippetoe's chapter on Power Cleans and do lots of practice with these babies.

I used a hook grip during cleans and RDLs. Thumbs pretty sore now; I hope I didn't do too much too soon.

OK, time to eat!
 
sweet work w/ the jerks. that's an athletic move!

do you change your grip after the clean (before jerking)?
 
Fear, thanks (although I'm not sure how athletic they were the way I did them!), and yeah, I change from a hook grip to a regular grip. I kind of reset my grip width a little bit too. I'm really feeling the effects of the clean &amp; jerks now. I should sleep well tonight.  
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Fri 08/02/08

ATG Squats: warm ups then 5 x 110kg (242lb), 10, 8, 5 x 135kg (297lb) New 10RM

Woohoo! Pleased with that. Next cycle I'll have to go for 10 x 140kg.

Promised to take my lad to see National Treasure II tonight so I'll have to finish up tomorrow.
 
Sat 09/02/08

Bench: warm ups then 2 x 10 x 95kg (209lb), 2 x 5 x 95kg (209lb)

One-arm db Rows: 3 x 10 x 56kg (123lb)
 
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(quadancer @ Feb. 09 2008,00:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Just a thought amigo, from the back pain thread going on...this &quot;fix&quot; sounded kind of useful to me, so I've started doing the sets with face pulls, since the 7-minute RC solution didn't work. http://strengthmill.net/forum/showthread.php?t=700
The lactic buildup at the end of the sets is pretty good.</div>
Very useful rehab info from Mr Rippetoe, Quad. I hope I don't have to use it anytime soon. All the best with your shoulder fixing. Mine is still OK although yesterday's bench wasn't without some discomfort. It's definitely under control though.

Legs are fried from Friday's squats and from the light RDLs on Wednesday. I miss doing something for my hams so I think I will add RDLs back in permanently.

I will now try alternating deadlifts with power cleans and RDLs. I'll probably do a few cleans as warmups on deadlift day as I need to practice them.
 
Week 5

Mon 11/02/08

I'm going to do a week of 10/5s before hitting just 5s as I'd like to try for a few PBs.

Front Squats: warmups then 5 x 60kg (132lb), 10 x 100kg, (220lb), 5 x 102.5kg (225lb), 10 x 102.5kg (225lb) PB – damn hard!

For my first work set I matched my PB from last cycle. Then just didn't have the stuffing to get 102.5kg on the second set. Waited 5 mins and got psyched and then went for 10 and just got there.

Standing Press: warmups then 3 x 10 x 60kg (132lb) – slight push on last rep of last two sets. Think that's my best pressing for sets of 10.

Chest and back will have to wait until tomorrow as it's late and I'm in need of sleep. Every inch of my body is now tired. Man, those front squats are devils.
 
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