Lol's New HST Log

Saw a utube vid of that guy in the Smith machine; got pinned by the bar, hehheh.
biggrin.gif

Most of us don't think out the abort sequence until it happens, and then the weight is in control. Hitting the pins of the slanted squat racks is harder than you'd think when you've failed a rep; I found out once. I'd think a rear dump would be safer, if we're not in a forward lean (as often we are) during failure, in which case the pins are the better route.
You have to step forward quickly.
 
<div>
(Lol @ Mar. 07 2008,16:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Fri 29/02/08

1 x 170kg (374lb), 1 x 180kg (396lb) PR , 0 x 182.5kg (401.5lb)!</div>
well, it seems that Colby's prediction of you hitting 400 by February turned out pretty accurate.

great dedication and awesome lifting!
 
Sat 08/03/08

Bench Press: 10 x 60kg, 5 x 90kg (198lb), 5 x 100kg (220lb), 3 x 5 x 105kg (231lb), 3 x 110kg (242lb)

One-arm db Rows: 2 x 10 x 56kg (123lb)

Lateral Raises: 10, 15 x 10kg (22lb) - holding two 5kg plates in each hand

One-arm lateral raise: 10 x 21kg (46lb) - other arm holding onto rack.

Arm got sore during bench again so decided to skip presses today and didn't go heavy on rows. I think squatting actually aggravated it again last night too. Just shows how much of a full body exercise heavy squats are! I have DOMS in my back and abs today too.

Thought I'd do some lateral raises instead of presses. Couldn't be bothered to make up two dbs and then I miscalculated the weight on the one I did make up anyway! 46lb was a bit too heavy for 10 reps and I had to use a bit of momentum to get all 10. OK for 5s though.

FF: Thanks mate. Just over two years ago I hoped I might one day make it to a 400lb squat. I figured it might be possible but didn't hold out a lot of hope because I was a bit of a weedy chap at the time. I'm about 50lbs heavier now though.

Colby was pretty much spot on but I don't want him to predict anything else as it makes me nervous!  
biggrin.gif
 
Week 9

Tues 11/03/08

Storms have been lashing our coast here over the last few days and have caused a fair amount of damage round about. Thankfully, the only thing that sustained damage at my place was a climbing rose whereas my brother had his glorious old apple tree uprooted.

Anyway, maybe it's the low pressure system that has given me a headache today? And maybe that's why my sleep has been rubbish over the last few nights. Whatever, I didn't fancy doing anything tonight so had to kick my butt and do something:

Front Squats: 10 x 60kg, 5 x 80kg (198lb), 5 x 100kg (220lb), 4 x 5 x 110kg (242lb)

I still want to try for a 300lb squat before the end of this cycle IF I feel up to it one night.

Edited to add: I wrecked another pair of training pants tonight; my a$$ must be getting huge!
biggrin.gif
 
Really nice job LOL. No doubt 400 is going to happen soon. I think 300 is well within your reach for front squats. Good job man!
 
Wed 12/03/08

Some mates popped over tonight so I didn't get to the weights. However I just sneaked in some bodyweight stuff before turning in for the night with my bowl of tuna salad and a protein drink.

Dips: 45, 30, 20 - it was fun to go to failure with these especially as I hardly ever do this nowadays. Not much rest between sets meant that last set was a killer.

Parallel grip chins: 12, 8 + lots of max-stim singles with 5s m-time.

I am definitely feeling heavier! Didn't make 50 dips although I really wanted to. Probably should have started off a bit quicker. My chin numbers suck by comparison but at least they were really good form reps.
 
45 dips in a row... and you know a lot of guys who lift weights can barely even do one. How long did that take? I'm surprised you didn't get bored and stop before you hit that actual failure. But if you assume each dip takes maybe 3 seconds or so, that's just over two minutes of continuous dipping, just for one set.

Anyway, a 300 lb front squat should be attainable. I just read on Lyle's site today that supposedly your front squat will be roughly 80% of your back squat.
 
<div>
(scientific muscle @ Mar. 13 2008,00:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Once you can bench 300, squat 400 and pull 500,(raw) you are officially JACKED.
That should be the next title after HST expert....&quot;JACKED&quot;.
laugh.gif
</div>
In Lol's case, that would be Union Jacked...

British07-07-05.gif
 
Tot: Yeah, and next you'll be telling me that if I can front squat with 300lb I should jolly well be able to clean it too!  
biggrin.gif


Sci:
laugh.gif
Yeah, those numbers have a nice roundness to them and also seem to be good goals for an average sized lifter. I think a 500 dead is going to be hardest but maybe it'll be the bench that eludes me for a fair while.

TR:
laugh.gif
 
laugh.gif
 
Thurs 13/03/08

Decided to go back on what I said and try some cleans again. Just won't go too heavy.

Cleans: 10 x 60kg, 10 x 80kg (176lb)

I did several jerks too. Left arm started complaining so stopped there. Hopefully I did just enough to stress it but not too much.

RDLs: 10 x 145kg (320lb), 2 x 5 x 145kg (320lb) - double overhand hook grip.

First set felt pretty darn good (ie. hard!). I think that's probably my best effort with those to date.

Might get time for some other stuff later...

Later...

Shrugs: 20 x 145kg (320lb), 15 x 155kg (341lb), 15 x 160kg (352lb) - with straps.
 
Fri 14/03/08

Not much time for anything tonight.

Pendlay Rows: 10 x 60kg, 5 x 90kg (198lb), 7 x 3 x 110kg (242lb) + 4(MS) x 110kg (242lb) - for 25 total reps @ 110kg

Gave up on a 10 x 3 as my lower back was screaming at the end of seven sets due to yesterday's RDLs.
 
Sat 15/03/08

Did this last thing before bed cos I ate a whole bar of choccy whilst watching a film and felt a bit guilty; now I'm wide awake again!
biggrin.gif


Dips: 15 x bw, 20 x bw+25kg (55lb), 5 x bw+50kg (110lb), 5 x 3 x bw+50kg (110lb), 10 x bw+25kg (55lb)

Quad: Yeah, I think you are right. I should have done Pendlays the day before.
 
I'm sorry. I meant to say I was thinking of adding in good mornings. My erectors get sore still when I squat and I'm thinking of directly attacking them, since squats and deads (and faith) virtually cured my back pain; it's just these dang erectors that nag me now. But it's something I can easily live with if I have to.
A forever tip of the hat to Dr. Sarno.
 
Just for a bit of fun decided to do a few arm isos tonight. I don't think I've done any this cycle so far.

EZ-bar Curls: 9 x 51kg (112lb), 12 (MS) x 51kg (112lb)

Definitely got weaker at these so must reintroduce them again.
 
Cheesed off about last night's curls so tried again this morning.

EZ-bar Curls: 2 x 10 x 51kg (112lb)

That's a bit better. I think it was just too late for my CNS last night!
 
Week 10

Tues 17/03/08

Bis are sore for the first time in ages.  
smile.gif


Front Squats: 10 x 60kg, 5 x 90kg (198lb), 5 x 110kg (242lb), 5 x 120kg (264lb) New 5RM, 5 x 3 x 120kg (264lb) - 20 total reps @ 120kg

Pleased with the new 5RM. The third reps of the last 5 sets were tough but at least I managed to keep my hands on the bar for every rep and didn't have to resort to crossed arms. That means my wrist flexibility is improving. Who said you can't teach an old dog new tricks?!

Chest pretty sore still so decided to do just one set of body-weight dips to get some blood flushing around the area.

Dips: 30 x bw
 
You must log in or register to reply here.
Back
Top