Lol's New HST Log

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(quadancer @ Oct. 09 2009,12:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You tryin' ta kill me off? After the lowrep Korte strength month, that probably would!
One neat thing I've been playing with is a 1 sec pause just off the floor. It feels really good and you can use much more weight than you'd think. I've even done them off of a box.</div>
Ha! Just thought it would be something fun for you to try before your op, and because I know you also have the mild-insanity gene!

I will try the pause-off-the-floor technique. Really looking forward to being able to get back into deadlifting again once I'm sorted. I can hear 500 calling!
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Fri 09/10/09

Went to see Pixar's 'Up' tonight (only just out in the UK this week). I really enjoyed it. Haven't had such a good laugh in ages. The opening short was a peach. Main feature was pretty emotive for a Pixar offering but with lots of levity. Thoroughly enjoyable. Now, there's a company I actually wouldn't mind working for.

Pull-ups:
10 x 5 x bw

Performed these as speed sets: concentrics as fast as possible; eccentrics totally controlled; pause for one second at full hang between all reps, and for a short time with chin over bar.

Low-bar Squat:
10 x 60kg
5 x 110kg
3 x 5 x 140kg (308lb)

Hams still sore from Monday's dead session which may be why these felt harder than I would have liked. Mind you, I haven't squatted for 10 days, which is a bit unusual for me.

Might repeat that squat session again tomorrow as it's quite quick.

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Totz, I have no doubt you'd get all 50 reps with 300+, if you felt like pushing yourself. Ninth set of 5 was really tough for me. For the last five reps I had to do singles; just couldn't risk straining for the last rep to get all 50 in 10 mins. I will do it one day. I'm wondering whether approaching it as 25 doubles might be a better way to reduce fatigue build up?
 
Sat 10/10/09

Warmups: lunges and dislocates

Low-bar Squat:
10 x 60kg P
5 x 110kg (242lb) P
5 x 120kg (264lb) P
5 x 140kg (308lb)
5 x 142.5kg (315lb)

(P - all reps paused for 1 sec in hole)

Flat Bench:
warmups
10 x 60kg
5 x 80kg
5 x 90kg (198lb) P
5 x 90kg (198lb) P
5 x 95kg (210lb) P

(P - all reps paused, bar on chest)

Chins:
17+3,3,3,2,2,2,1 (M-R) x bw

10 breaths between myo-sets

Accessory lifts:
Toes-to-bar
High-pulls
 
We've been discussing pauses over on the RAW forum, and the consensus is that if you practice pauses, the gap between them and T&amp;G diminishes or actually disappears, so that's my mode now - all paused.
I may take your 50rep test, but with no cardio I'll drop dead at rep 35. Gotta run out the Korte first...and I've allready hit my maxes early, so I gotta add more.
 
Quad,

Re practicing paused reps: interesting. If you are going to compete, it makes sense to practice what you will be expected to do at a meet. I also like the idea of making the lift a bit harder without increasing the load and without sacrificing lift speed.

So far, my left AC joint is coping quite well with paused-reps and with Myo-reps for bench, probably because I am not having to increase the loads as I would for a regular-rep HST cycle. When I do T&amp;G for a set, I try to pause the last rep.

Have you been doing paused reps for squats as well as for bench?

Re 50-rep test: I really don't think I ran out of puff, just strength. Fatigue kicked in big time at around 40 reps. Sure I was breathing hard but I wasn't gasping; I just found each rep took more and more out of me strength wise, and I found it harder to maintain back extension. Actual lifting time wasn't that high, probably less than 4 mins.
 
On squat maintenance days, I've been just using a 12&quot; box. The 365 double was with wraps and a belt - heeding advice of others. Occasionally I'll double the bottom of a squat if I'm feeling strong. Mind you, this is only with 245-255lbs. Just following the program - except for the added weekly chins, shrugs and tri work.
This is a whole new world.
I'm surprised you could pause the LAST rep of a t&amp;g...unless you're working very submaximal. I'm usually fairly tapped by the last rep.
Oh, uh, I mean &quot;knackered&quot;...
 
Re pausing last rep for bench: if I get to four reps and still feel strong, I'll pause the next rep, knowing that this will send me to an RPE of ~ 9.5-10. (If I didn't pause I might get a 6th rep, but not necessarily.) If I get to rep four and feel unsure about rep 5, I'll T&amp;G. Seems to work most times but, you are right, it is knackering!  
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For some sets I get my set-up better than others, which helps a lot. Some reps I mess up my lowering form which then takes more energy to recover and press out.

I really need to keep working on my bench form. I can't get that 'powerlifter' arched-back look yet but I'm going to keep working on it.
 
I've cheated by using the rubber shelf pad...you know, like mechanics put in their toolbox bottoms? It sticks me to the bench and I can really push hard with the legs. My bench at home I don't need it, not being so slippery. My biggest problem is losing the tuck at the traps a few reps into the set. That seems to usually happen when my shoulder joint bugs me.
 
Mon 12/10/09

Really didn't feel like doing much today. Trained the three lads and then did a few bits myself. One of them managed a 117.5kg (259lb) deadlift tonight; that's 17.5kg (39lb) heavier than last week! How I envy that kind of progress.

A few deads with 259lb for general warmups. I also did two single-arm deads with 100kg. Not easy to balance the bar.

Flat Bench:
warmups
10 x 60kg
5 x 80kg
5 x 100kg (220lb) P
3 x 102.5kg (226lb) P
3 x 102.5kg (226lb) P
3 x 102.5kg (226lb) P
3 x 105kg (231lb)

P - paused reps.
Last set was T&amp;G but all the reps were good. No bounce.

Better set-up tonight. Legs actually felt fatigued at the end of each set. My left arm/shoulder is still noticeably weaker than my right but I am not allowing the bar to stray from horizontal.

Inverted Face-pulls:
2 x 15 x bw

Forehead to bar, feet on bench.

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Quad: Any idea what kind of bench surface you're going to come across at a meet? I don't suppose it'll always be the same.

I guess differences in equipment would explain why some folks do badly at one comp and then much better at another.
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Not sure about surfaces, since it's only recently that I changed to PL style lifting and have to push with legs and arch like a bridge in a hurricane. My 2 Bodysolid benches at home are 16&quot; and 17-1/2&quot; respectively and very sticky with deep padding on the tall one. At this gym where I'm training the benches are actually shiny all around the head area. Cheap naugahyde I think.
There was some discussion on the 100%RAW forums about bench heights - some of the Forza benches were ungodly high and guys were allowed to use blocks under the feet. Some were over 50cm. This from a BB.com article:
     Optimum dimensions for bench height will be influenced by your stature. Ideally, you need to be able to have an acute knee angle (less than 90 degrees) with your feet flat on the ground. If the bench is too high, you won't be able to achieve this acute knee angle and still be able to have your feet flat on the ground, which is necessary so that you can exert force through the feet.

     If the bench is too low, your knee angle will be too acute, and you'll be mechanically disadvantaged when it comes to driving through the ground with your feet. Most competition bench presses are about 45 cm off of the ground. This is for a person of average height. If the bench is way off, compared to your height, it could make at least a 10% difference to your 1RM.
Personally, I found this to be wrong for me, as I like 43cm best and I'm 5'11&quot; (185cm). I know this because I have a tape in my hands...
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I may build some rubber coated planks for myself when I go compete: hard enough going RAW as it is, let alone have a mountain to mount up on.
 
Hmmm. I can only achieve an acute knee angle if the bench is less than 16&quot; above the foot rest (maybe I have a bigger squat butt than I thought?!). My bench is 17.5&quot; including padding. That means I have fully open hips when I bench. I can still drive towards my shoulders pretty well but I do get a lot of fatigue in my quads during a set. It's a bit like doing an isometric sissy squat while lying down.

Also, what's with all the metric cm stuff? I thought you were a chippy?!
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<div>
(Lol @ Oct. 13 2009,10:51)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also, what's with all the metric cm stuff? I thought you were a chippy?!
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Chippy? I thot we were 'Yanks' to you guys! I gave metrics because that's what I know you're familiar with; speaking your language, mate, to convey an idea, wot?

I know Blackstone; we're on the RAW forum. He's a beast, no doubt, and very acknowledgable.
 
Tue 13/10/09

Chins:
2 x 10 x bw
All reps paused for two seconds at full hang; fast as possible concentrics; controlled eccentrics.
Surprisingly tough.

Bench:
15+5,5,3,3,2 (M-R) x 60kg P
All reps paused for 1 sec touching chest.

EZ-bar Curls:
15+5,3,3 (M-R) x 41kg (90lb)
I benched again today mainly to work on my set-up. I'm trying to learn to do this as it feels better for my shoulder:
http://blackstonesbenchtips.blogspot.com/2009....g2.html

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Quad,

Chippy=Carpenter  
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Blackstone's bench numbers are insane. Does he squat and dead with equal insanity or is he a specialist bencher?
 
Wed 14/10/09

Warmups: lunges and dislocates

Chins:
10 x 5 x bw P

All reps paused for at least 1 sec at at full hang; fast as possible concentrics; controlled eccentrics.

Low-bar Squat:
(P - all reps paused for 1 sec in hole)
10 x 60kg P
5 x 110kg (242lb) P
5 x 130kg (264lb)
5 x 145kg (320lb) @8
5 x 145kg (320lb) @8.5 - fourth rep went a bit off groove.
5 x 145kg (320lb) @9

Slight scent of ammonia following the last set. That means I tried!

Flat Bench:
(P - paused reps, bar touching chest)
warmups
10 x 60kg P
5 x 80kg P

4 x 100kg (220lb) P2.2 @10
4 x 100kg (220lb) @9
5 x 100kg (220lb) @9.5
4 x 105kg (231lb) @10

NB. new notation, P2.2 = 2 x paused reps then 2 x t&amp;g reps. For first set with 100kg I realised I was not going to get all 5 reps if I paused so I switched to T&amp;G and still didn't get the last rep!
Bad start but better finish as I got one more rep with 105kg than I expected. That last rep was a real grinder for the final press out. Glad I got it.

Accessory work:
Shrugs
EZ-bar Pull-overs
Hyper-extended Sit-ups
 
Nice squatting Lol. The bench info was quite interesting. Maybe now I know why my bench struggles. I measured mine and got 19&quot;. Being a short little guy, the blocks would come in handy for a little leg drive. Thanks!!
 
Thu 15/10/09

Had to have a root canal treatment completed today so feeling a bit spaced out and not inclined to lift anything much. Decided to do a little experiment:

EZ-bar rows:
warmups
5 x 91kg (200lb) - Pendlays
5 x 91kg (200lb) - Pendlays
5 x 91kg (200lb) - Pendlays
5 x 91kg (200lb) - not quite to floor
10 x 91kg (200lb) - not quite to floor

Interesting that for the final set (when I was more fatigued) I managed 10 &quot;not quite to floor&quot; reps compared to only 5 good Pendlay reps (when I was fresh). What a difference the extra ROM and the stretch reflex make for rows!

I'm going to treat Pendlays as if they were paused reps and try to keep my Pendlays and paused bench fairly evenly matched.
 
Fri 16/10/09

Decided to squat tomorrow as a bit pushed for time.

Bench Press:
warmups
5 x 90kg (198lb) P
6 x 100kg (220lb) P
0 x 120kg (264lb) P - so close but couldn't lock out.
5 x 100kg (220lb) P

Bench is creeping back up again. Continuing to work on my form. I thought I had 120 but it just eluded me tonight - probably because I pushed for 6 reps with 100kg.

Chins:
5 x bw P
5 x bw P
10 x bw P

Note to self: get more chalk! Benching and chinning, heck everything, sucks without it!
 
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