Lol's New HST Log

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(Lol @ Jul. 12 2009,12:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sun 12/07/09

Back Squats: 10 x 70kg, 2 x 10 x 110kg (242lb), 10 x 120kg (264lb) - fairly easy day on these but I really focussed on depth and quality, and tried to drive out of the hole as fast as possible. Last set really got the old blood pumping.

Unilateral DB Deadlift: 1 x 76kg (167lb), 1 x 81kg (178lb), 1 x 86kg (190lb) - just for fun.

I couldn't manage 190lb without using a hook grip. That's as much weight as I can add to my db handle in 5kg plates. I could add more if I use large plates but I won't have to bend down so far to pick it up. I suppose I could build a small platform to stand on.

Cheers Quadman. If my shoulder continues to heal like it is now I may give URs a shot again. Always liked them but my left AC joint issue meant I had to stop them. I don't think they caused the problem or added to it, it's just that they felt really uncomfortable.</div>
Because your log is long, I'm lazy, and theoretically supposed to be studying, have you tried anything like ART for the shoulder to get yourself fixed?
 
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(mikeynov @ Jul. 13 2009,2:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Because your log is long, I'm lazy, and theoretically supposed to be studying, have you tried anything like ART for the shoulder to get yourself fixed?</div>
Mikey, I'm not familiar with ART. Are you referring to tens machines?

If I'm on the right track, this company's products seem pretty good:

http://www.artrehab.com/Products.html

I haven't tried a tens machine for muscle pain relief. Thanks for the suggestion; I'll look into it. Do you recommend this kind of thing to clients? If so, how helpful do they usually turn out to be?
 
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(Lol @ Jul. 12 2009,10:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(mikeynov @ Jul. 13 2009,2:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Because your log is long, I'm lazy, and theoretically supposed to be studying, have you tried anything like ART for the shoulder to get yourself fixed?</div>
Mikey, I'm not familiar with ART. Are you referring to tens machines?

If I'm on the right track, this company's products seem pretty good:

http://www.artrehab.com/Products.html

I haven't tried a tens machine for muscle pain relief. Thanks for the suggestion; I'll look into it. Do you recommend this kind of thing to clients? If so, how helpful do they usually turn out to be?</div>
I'm talking about active release technique. Surely you've heard of it?
 
Mikey, that's really helpful. I know nothing about ART. I may have come across it in the past but I don't have any links or notes amongst my PT stuff. So, lots to find out about.

This site seems to have some helpful info:

http://www.activerelease.com/what_patients.asp

WikiP's page about it is brief and marked for deletion:

http://en.wikipedia.org/wiki/Active_Release_Techniques

Does that mean it's a pseudo-scientific type technique? I guess if it's linked to Chiropractic techniques that might be why?
 
<div>
(Lol @ Jul. 13 2009,6:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Mikey, that's really helpful. I know nothing about ART. I may have come across it in the past but I don't have any links or notes amongst my PT stuff. So, lots to find out about.

This site seems to have some helpful info:

http://www.activerelease.com/what_patients.asp

WikiP's page about it is brief and marked for deletion:

http://en.wikipedia.org/wiki/Active_Release_Techniques

Does that mean it's a pseudo-scientific type technique? I guess if it's linked to Chiropractic techniques that might be why?</div>
Hmm, if I were being completely honest, it probably does at least border on pseudoscientific at times. In that there isn't a big base of research justifying its use as far as I know.

That said, the anecdote surrounding ART is hugely positive, and comes from a wide array of sources I'd trust about this sort of thing. E.g. people on Lyle's board, including Lyle himself, folks who are normally hyperskeptical.

If you could find somebody in the area who does ART at some point, I would very, very much recommend giving it a go. I suspect it will be extremely helpful.
 
Does it hurt?
I got too much stuff hurtin' as is.
Impact massage? Not bloody likely.
Deep tissue massage? You better be nice.
Acupuncture? Probably wouldn't feel it.
 
Mon 13/07/09

Some light snatch work for warmups.

Weighted Supine Rows: 3 x 10 x bw+10kg - feet on bench, 10kg plate on lower chest/abs.

Chins: 10 x bw; 6,5,5 x bw+20kg (44lb) - no pain at all in my right arm. Full ROM for all reps.

Calf Raises: 10 x 110kg, 4 x 12 x 125kg (275lb) - plus pulses for last two sets.

Calf raises seem to be progressing quite well. My calves are probably my weakest bodypart, size-wise at any rate, so it'll be interesting to see whether there is any sign of growth after this cycle or if strength increases are mainly due to better recruitment patterns through regular practice from the fairly high frequency.
 
Tue 14/07/09

EZ-bar Press: 15 x 41kg (90lb), 10 x 51kg (112lb), 4 x 5 x 61kg (134lb)

Hernia didn't feel too bad today and so decided to give these another shot - with my extra padding in place of course! Yup, not so bad. Not easy though.

...
 
Wed 15/07/09

FF, I found that using the EZ-bar helped two of my injuries (my shoulder and my forearm strain) to not feel so bad compare with a regular bar. My forearm is now a lot better but my shoulder is still an issue. Annoyingly, my left AC joint was pretty sore all day today so the EZ-bar is not a complete solution to the problem. I may go back to using my Oly bar for presses if there's no obvious benefit to using the EZ-bar.

EZ-bar Pendlay Row: 10 x 61kg (134lb), 5 x 91kg, 4 x 5 x 101kg (222lb), 2 x 3 x 111kg (245lb), 1 x 113.5kg (250lb)

These were all pretty strict. The last few sets were just to see how I fared with a bit more weight. I'd like to try for a 1RM soon so I wanted to see if these were uncomfortable. Well, they seemed fine so that means I should be OK to try for a max single in a few day's time.

EZ-bar RDL: 15 x 111kg (245lb), 15 x 113.5kg (250lb) - not heavy, but I still have to be careful with these.

Standing Calf Raises: 10 x 110kg, 4 x 12 x 125kg (275lb) - plus pulses for last two sets.
 
you had me all geeked out in my garage @ 6:30 am loading up the EZ bar and trying OHP...

be careful with the Pendlays. that made me think of Rippetoe's quote on barbell rows: &quot;My opinion about barbell rows is as follows... (censored)&quot;
 
Thur 16/07/09

Standing Calf Raises: warmups then 5 x 10 x 130kg (286lb) - plus 20 pulses for last two sets for a mega burn.

Hey FF, that's pretty cool checking out EZ-bar presses at 6:30 in the morning. I can barely stand at that time! How did you find them?

In the 2nd Ed. of SS he provides a whole section on useful assistance exercises; bb rows get four pages of coverage in which he gives them a pretty detailed analysis. I try to follow the method he explains there. When I say 'Pendlay' row, I'm just referring to the fact that all reps start and stop on the floor.

What was the gist of the problem he had with Pendlays in the quote you mention?
 
I genuinely liked the EZ bar OHP. That may have something to do with the fact that I wasn't lifting too heavy! just messed around with them. I think they gave me a good angle and were very easy to keep the elbows forward.

re: rippetoe quote. I just happend to be looking at the starting strength wiki about same time I read your post. That guy makes me chuckle, sorry for being so random.

http://startingstrength.wikia.com/wiki/Wit_and_Wisdom_of_Mark_Rippetoe
 
That's a great link. Cheers FF. I had a good laugh.

&quot;I recommend against a wooden squat rack, for much the same reason that I recommend against a wooden car.&quot;

Always wondered why my copy of SS was missing pages 206-207. Now I know!
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Fri 17/07/09

Finally got a date for my first op: 24th July, next Friday a.m.

Back Squats: 10 x 70kg, 10 x 110kg (242lb), 3 x 10 x 115kg (253lb) - maintenance lifting with focus on depth, quality, and speed out of the hole.

Standing Calf Raises: warmups then 5 x 10 x 130kg (286lb) - plus pulses for last three sets.

A bunch of shrugs too. Pain in traps has diminished. I noticed that it was there a bit during the first set of squats with 242 but eased off during the following sets; I always keep my traps really tight when squatting so the pain I was getting may have been linked to that rather than to any direct shoulder work.
 
Sat 18/07/09

Power Cleans: 6 x 10 x 135lb, 10 x 155lb

As I can't push the poundages at the moment, I thought I'd go for a bit of a metcon/speed type workout.

Each of first six sets set was performed in 30 seconds or under. My technique improved as the sets went on so they didn't get much harder even though I was getting more fatigued. Last set took a little longer, maybe 45 seconds. Technique wise, I think the last heavier set was the best. It felt a lot more than 20lb heavier though and my thumbs are sore now.
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Sun 19/07/09

Just about everything is nicely sore from yesterday's cleans: traps, forearms, lats, glutes, hams, quads. Right wrist is unpleasantly bruised. Thumbs aren't too bad at all.

Standing Calf Raises: warmups then 5 x 12 x 130kg (286lb) - plus pulses for last two sets.

Managed a few extra reps for each set today. Nice.
 
FF's link was hilarious in places. Rippetoe must be a real character! It gave me a new insignia:
&quot;There is no such thing as “firming and toning.” There is only stronger and weaker.&quot;
 
Thurs 23/07/09

Right wrist is still sore so I'll have to watch that the next time I do cleans.

Busy last few days prepping for the arrival of some pals. I was supposed to be going to a convention this weekend with them but my op has scuppered that. So tonight, after they were all sorted and off to bed I decided to get a quick workout in:

Low-bar Squats: 10 x 90kg, 10, 10, 6 x 130kg (286lb) - felt good and strong for all reps.

I'm pretty sure I could have made 10 reps on that last set but, as everyone else in the house was asleep, I decided to stop before I had to try too hard! I managed all the reps without making a grunt, a hiss or a clang; and I huffed and puffed as quietly as possible after each set.  Definitely my quietest sets ever!
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Standing Calf Raises: warmups then 2 x 12 x 135kg (297lb), 3 x 10 x 135kg (297lb) - plus pulses for last two sets.

Heaviest sets yet for these and I think there is still a fair bit more to come. I'm managing between 15 and 20 pulses for the last two sets.

Grip work: grippers and static holds.

I risked a protein shake after that because I'm starving and I find it hard to believe that it won't have passed out of my stomach by 7:30am (I'm not supposed to eat after midnight cos of the anaesthetic, but it was only half-an-hour after). Feels like it's gone already.

Time for a few hours kip and then I'm off for me op first thing in the morning.
 
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