Lol's New HST Log

Wed 17/02/10

I think I have my new program sorted. It's a Russian peaking cycle. I'm basing the numbers on my recent 1RMs and it'll run for the next 9 weeks, hopefully ending in some PRs. We'll see...

Tonight I should be starting off with just deads and some ancillary work but I'm going to do some bench too and then I'll squat and bench again on Friday.

Ordinarily, I'll be working Bench and Squat on Monday and Friday (reversing the order/focus each day) and deads on Wednesday.

I'll add ancillary work according to how I feel on the day - I'll judge this by my RPE for the primary lifts. Plus I want to do some metcon each week (at least my Fran attempt on the weekend) and hopefully bit of running or rowing. This may be asking too much.

Tonight's deads are set at 6 x 3 x 167.5kg (369lb) and bench is 6 x 3 x 90kg (198lb).

I went into this have worked through last night and getting 4.5 hours kip this afternoon. Not really firing on all cylinders.

Dislocates and lunges for warmups plus some light cleans and front squats.

Russian Peaking Program Week 1 (RPP wk1)

Deads:
5 x 80kg, 3 x 130kg, 1 x 160kg WU

3 x 167.5kg (369lb) @ RPE 8.5
3 x 167.5kg (369lb) @ RPE 8.5
3 x 167.5kg (369lb) @ RPE 8.5
3 x 167.5kg (369lb) @ RPE 8.5
3 x 167.5kg (369lb) @ RPE 9
3 x 167.5kg (369lb) @ RPE 9

Oly shoes, no belt, hook grip for all reps.

First set was a warning that these were going to be harder than I thought. It took a few sets to get fired up enough. No touch and go reps and all lowered under control. Sets three and four were the best. Last two got hard for the third rep so I gauge them at RPE 9. I hope to do/feel better about these next time.

Between sets of deads I did loads of dislocates, building up speed and with full ROM from touching front to touching behind!

Paused Bench:
10 x 40kg, 5 x 60kg, 3 x 80kg WU

3 x 90kg (198lb) @ RPE 8
3 x 90kg (198lb) @ RPE 8
3 x 90kg (198lb) @ RPE 8
3 x 90kg (198lb) @ RPE 8
3 x 90kg (198lb) @ RPE 8
3 x 90kg (198lb) @ RPE 8

Wrist wraps for all work sets.

Easy compared to deads, but then what isn't?

Although the RPE didn't change for the work sets, as I got into them they didn't get any harder even though I was more tired. RPE 8 allows for an estimated 2-4 reps still in the tank but if I think I only have two left I use 8.5. That gives me a better idea of how I felt at the time if I need to look back in my log.

Jump Rope:
3.5 mins at @ >100 rpm

Thought I'd risk a short but intense session. Fronts of shins didn't hurt. Calves were cramping up a bit at the end. Lungs coped quite well.

Feeling good and tired.
 
<div>
(Lol @ Feb. 17 2010,5:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's a Russian peaking cycle</div>
Now there is a thought to make shivers run down the spine...  
ghostface.gif
 
<div>
(TunnelRat @ Feb. 17 2010,10:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Feb. 17 2010,5:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's a Russian peaking cycle</div>
Now there is a thought to make shivers run down the spine...  
ghostface.gif
</div>
Too true! I want to see how I cope with it as well as some metcon. If I can get through the whole 9-week cycle without having to drop reps I will be quite surprised. If I make it, I'll have a +400lb squat and a new deadlift PR by a few pounds. My bench will, of course, still suck.
 
Now that is cool. I love the setup, Lol - I hope your body is able to handle the peaking and metcon work. Your results are going to be insane!
 
<div>
(_tim @ Feb. 19 2010,1:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Now that is cool.  I love the setup, Lol - I hope your body is able to handle the peaking and metcon work.  Your results are going to be insane!</div>
I hope so too Tim. I am fully aware that it's very hard to increase all three lifts at once but I am going into this after a long period without heavy work, so in a way I'm just trying to get back what I had plus a bit more (albeit at a reduced bodyweight). The fact that the program runs for 9 weeks, rather than a more specialised and higher volume Smolov type routine, should give me a better chance of adjusting things as I go along.

The metcon work isn't heavy but it is taxing and I really don't know how much it will impact on the heavy stuff. I'm pretty much expecting that working the big three @ 80+% 1RM as well as metcon sessions will get to be too much to adequately recover from as the volume increases for the heavy lifts. I'll just have to suck it and see. I'm going to use RPE to help prevent pushing my CNS too far.
 
Fri 19/02/10

Dislocates, lunges and jump rope for warmups.

Russian Peaking Program Week 1

Paused Low-bar Squat:
10 x 60kg, 5 x 90kg, 3 x 110kg WU

3 x 140kg (308lb) @ RPE 8
3 x 140kg (308lb) @ RPE 8
3 x 140kg (308lb) @ RPE 8
3 x 140kg (308lb) @ RPE 8.5
3 x 140kg (308lb) @ RPE 8.5
3 x 140kg (308lb) @ RPE 8.5

Oly shoes, no belt, ~1 sec pauses. Resting up to 3 mins between sets.

Low back was still fatigued from Wednesday's deads but it wasn't a problem. Knees feeling a little stiff from deads too. This is the first sign that I probably need to get back on the fish oil.

Paused Bench:
10 x 40kg, 5 x 60kg, 3 x 80kg WU

3 x 90kg (198lb) @ RPE 8
3 x 92.5kg (204lb) @ RPE 8
3 x 92.5kg (204lb) @ RPE 8
3 x 92.5kg (204lb) @ RPE 8
3 x 92.5kg (204lb) @ RPE 8
3 x 92.5kg (204lb) @ RPE 8

Wrist wraps for all work sets. Resting about 2 mins between sets.

I'm only supposed to do 6 sets of doubles for Friday's bench session but, as I started mid-week and so missed the first bench session and because I wanted to experiment with a slightly wider grip, I opted for triples. I also upped the load a little after the 1st set as 90kg seemed a bit easy. I take this as a good sign that my left shoulder is continuing to improve. I'll stick with 6 sets of doubles with 92.5kg for the rest of the Friday sessions while on this program.

Handstands:
Practiced holding handstands away from wall for as long as possible. I'm getting better at these but I still have a long way to go.
 
Sun 21/02/10

Two demi-Frans again; first one with a few more reps than last time.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Fran session from two weeks ago:
Combined total reps: 96
Combined total time: 3:38
Overall average time per rep: 2.27s

Fran session from last week:
Demi-Fran 1:
12-9-6 reps
Total Reps: 54
Time: 2:02
Average time per rep: 2.25 sec

Short rest and then...

Demi-Fran 2:
11-8-5 reps
Total Reps: 48
Time: 1:45
Average time per rep: 2.19 sec

Combined total reps: 102
Combined total time: 3:47
Overall average time per rep: 2.23s
</div>

Today's Session:

Demi-Fran 1:
13-10-7 reps
95lb O-bar Thrusters (full extension of arms [overhead] and hips into below-parallel front squat)
Pull-ups (chin over bar)
Total Reps: 60
Time: 2:03
Average time per rep: 2.05 sec

Wore Oly shoes which helped to keep my balance for the thrusters.
Very hard. Bit tight chested afterwards and felt a bit queasy but didn't lie down. Best av. rep time so far.

Rest

Demi-Fran 2:
11-8-5 reps
95lb O-bar Thrusters (ditto)
Pull-ups (ditto)
Total Reps: 48
Time: 1:45
Average time per rep: 2.19 sec

Same time as last week for the second demi-Fran. Absolutely knackered and felt queasy for a good 20 mins afterwards. Didn't lie down; sat down for a few moments and then walked around. Lungs were clear again which was great.

Combined total reps: 108
Combined total time: 3:48
Overall average time per rep: 2.11s

I'm still a way off a full Fran but I am increasing the reps each time whilst improving my average rep time.

The good: Av. time per rep slightly improved again; didn't get the tight asthmatic-lung effect afterwards.

The not-so-good: Felt much more pukey than last time and more drained.
 
PROGRESS. Outstanding work, Lol. Feeling pukey at the end of metcon is a given - the improved rep time is a definite sign that you are adapting to the stress. Great work!
 
Mon 22/02/10

Dislocates, lunges and jump rope for warmups.

Russian Peaking Program Week 2

Paused Bench:
15 x 40kg, 15 x 50kg, 5 x 60kg, 5 x 80kg WU

4 x 95kg (210lb) @ RPE 8
4 x 95kg (210lb) @ RPE 8
4 x 95kg (210lb) @ RPE 8
4 x 95kg (210lb) @ RPE 8
4 x 95kg (210lb) @ RPE 8
4 x 95kg (210lb) @ RPE 8

No wraps today. Right wrist was fine.

I mistakenly used 95kg instead of 92.5kg. Seems I've been doing HST for so long that I can't help incrementing the load each session. ;) No problem with the reps though. Nicely fatigued afterwards.

Paused Low-bar Squat:
10 x 60kg, 5 x 90kg, 5 x 110kg WU

2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8.5
2 x 140kg (308lb) @ RPE 8.5

Oly shoes, no belt, ~1 sec pauses. Resting about 1-2 mins between sets.

Yesterday's metcon definitely impacted on today's squats; legs felt a little more tired than I would have liked. I shouldn't really have hit an RPE of 8.5 for any of these sets of doubles, although I did reduce the rest between sets a much as possible. Low back fatigue made itself known again too.

Monday's squat session repeats for the whole cycle (ie. 6 x 2 x 140kg), so I'll have to keep an eye one my RPEs as the cycle progresses. I may drop the metcon during the last few weeks (peaking phase) if it turns out to be very hard to make the lifts at that time - but I hope to keep it going.
 
<div>
(Lol @ Feb. 22 2010,10:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Yesterday's metcon definitely impacted on today's squats; legs felt a little more tired than I would have liked. I shouldn't really have hit an RPE of 8.5 for any of these sets. Low back fatigue made itself known again too.</div>
Crap. I really hope you can keep up the Fran work - it really sounded like (at least in the beginning) your asthma seemed to respond favorably to the metcon stuff.
 
<div>
(_tim @ Feb. 23 2010,3:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Feb. 22 2010,10:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Yesterday's metcon definitely impacted on today's squats; legs felt a little more tired than I would have liked. I shouldn't really have hit an RPE of 8.5 for any of these sets. Low back fatigue made itself known again too.</div>
Crap.  I really hope you can keep up the Fran work - it really sounded like (at least in the beginning) your asthma seemed to respond favorably to the metcon stuff.</div>
Even though I'm only using ~100lb for the thrusters in the metcon session, because I am aiming for max speed (for over 50 reps) I do get some quad soreness and some fatigue the following day. The whole of my back is sore from all the pull-ups too.

Post-Fran asthma has improved hugely these last two weeks so I don't think it's going to cause any problems with the strength stuff.

I'll keep at it as long as I'm still making progress with the peaking cycle. If I stop my Fran sessions for a few weeks I'll get right back to them after the peaking cycle  is completed.
 
Thu 25/02/10

Couldn't train last night so worked out this morning instead.

Russian Peaking Program Week 2

Deads:
5 x 60kg, 5 x 80kg, 3 x 130kg, 1 x 160kg WU

4 x 167.5kg (369lb) @ RPE 8
4 x 167.5kg (369lb) @ RPE 8
4 x 167.5kg (369lb) @ RPE 8.5
4 x 167.5kg (369lb) @ RPE 8.5
4 x 167.5kg (369lb) @ RPE 9
4 x 167.5kg (369lb) @ RPE 9

Socks , no belt, hook grip for all reps.

Had to gradually increase my rest between sets from about 3 mins to 5 mins. I probably should have called it quits after set 5 as I hit an RPE of 9 but decided to stick with the plan and hope that my CNS recovers enough for tomorrows squats. At this point, I can't see how 6 x 6 with this loading in a couple of weeks time is going to be possible. But then I thought that about the Smolov cycle too.

I managed to keep my lower back in extension better this week. The last set got a bit ugly but not overly so.

Didn't really want to do anything else after that but decided on a few quick sets of chins.

Chins:
10, 9, 6, 5 x bw

Short rests. Just wanted to bang out 30 reps and be done with it.

Forearms pumped and thumbs sore.

Hey folks, I'd like some advice on belting up for deads. Do you find you have to wear your belt tighter for deads than for squats? I find that my belt rides up when I deadlift if I leave it at the same setting as for squats. I like a loose'ish' belt for squats so that when I take a deep belly breath it feels snug. Keeping it set the same, I don't seem to be able to push my belly out as much when setting up for deads.
 
I haven't used a belt for deads or squats for a long time. I'm not entirely sure you need it given the loads you're able to throw around, unless you feel as though your core is starting to fail you as you get deeper into the sets. Maybe use a loose belt if your core is responsible for compromising form? Dunno Lol - I just really don't think you need it at this point.

I love seeing someone else who does their deadlift work in their socks!
 
You're probably right about not needing to use a belt Tim, but I'd like to learn to use one properly as I'm sure that for ME sessions it will help me squeeze out an extra rep or two or add a few more pounds to the bar. I guess I'm using it, at least in part, as a form guide - contact with the belt provides a bit of extra proprioceptive feedback to lock onto.

I feel pretty confident about using a belt for squats but because of my past experience with using a tight belt for deads,which seemed to lead to my hernia, I don't want to repeat that experience. I certainly won't use a tight belt again but I may need to go one notch tighter than for squats.

The belt I have is one of those lever arm devices so I can't just tighten it like I would a regular belt with a buckle. I don't really want to be messing with a screwdriver every time I change exercise but maybe that's what others do? Perhaps I should just get another belt for deadlifting?

Socks rock!
smile.gif
 
Check out the Schiek belts. That's the last brand that I bought and it's very versatile. Plus, it contours to your body, so it's not quite as intrusive when doing squat or deadlift movements.

If you must...

I actually bought my dip belt from these guys that I use for my chins. Aside from the chain being a bit wimpy (I replaced it as soon as I got it), I love the belt.

All the best - I hope this helps.
 
Fri 26/02/10

Dislocates &amp; lunges for warmups.

Russian Peaking Program Week 2

Paused Low-bar Squat:
10 x 60kg, 5 x 90kg, 5 x 110kg WU

4 x 140kg (308lb) @ RPE 8
4 x 140kg (308lb) @ RPE 8
4 x 140kg (308lb) @ RPE 8
4 x 140kg (308lb) @ RPE 8
4 x 140kg (308lb) @ RPE 8
4 x 140kg (308lb) @ RPE 8

Oly shoes, loose belt, ~1 sec pauses. Resting up to 3 mins between sets.
First work set felt heavier than I would have liked and low back fatigue from yesterday's deads didn't help either, but by the last set things had improved a little.

Paused Bench:
10 x 40kg, 5 x 60kg, 5 x 80kg WU

2 x 95kg (210lb) @ RPE 7
2 x 95kg (210lb) @ RPE 7
2 x 95kg (210lb) @ RPE 7
2 x 95kg (210lb) @ RPE 7
2 x 95kg (210lb) @ RPE 7
2 x 95kg (210lb) @ RPE 7

Fairly short rest between sets. No wraps. All sets felt easy but then that's as it should be for Friday's doubles.

Wall Handstand:
45 seconds
45 seconds
50 seconds
45 seconds

These just don't get any easier. Had to have a couple of minutes rest between each handstand.

Jump Rope:
5 min session

Sore shins again afterwards.

@Tim: thanks for the belt info. Interesting looking designs.

In other news:
Wales lost to France in the Six Nations Rugby tonight 27:20; it was a patchy game but there were some outstanding plays by Wales in the second half. England are playing Ireland tomorrow which should be an awesome match. Great excuse to veg in front of the telly and consume large quantities of calories.  
smile.gif
 
<div>
(Lol @ Feb. 26 2010,9:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">England are playing Ireland tomorrow which should be an awesome match. Great excuse to veg in front of the telly and consume large quantities of calories.  
smile.gif
</div>
I've gotta stand with my heritage. Go Irish!
 
Sat 27/02/10

A change is a good as a rest... unless it's a metcon!

3 rounds for time of:
Deadlift: 15 x 80kg (176lb) - touch-and-go for speed.
Thrusters: 10 x 21kg (46lb) - ATG front squat to full arm extension press.
Pull-ups/Chins: 5 x bw - strict, no kip, full ROM.

Round 1: 1:04
Round 2: 1:22
Round 3: 2:32
Total Time: 4:58

(Pull-ups were meant to be chest-to-bar but there were a few of us doing this workout and I forgot to specify this at the outset so chin-over-bar was what happened.)

Major lower back burnout on round 3 as is evidenced by my third round time which was more than double my first round time. Had to break the deadlifts into 3 sets of 5 and had to pause during the thrusters. Lungs were good but my lower back was totally fried. Thighs were burning up during the thrusters too even though they would normally seem light. All the heavy work this week has taken its toll but I will have a break tomorrow and hope that I can get through next weeks increased workload.

Six Nations Rugby was a blast. England v Ireland match final score 26:20 to Ireland. TR, you should be proud! Overall, that puts France in 1st, England in 2nd position, just ahead of Ireland and then Wales, Italy and finally Scotland who have yet to win a game.

Some amazing stuff happening at the Winter Olympics too.
 
Mon 01/03/10

Dislocates, lunges and jump rope for warmups.

Russian Peaking Program Week 3

Paused Bench:
15 x 40kg, 10 x 60kg, 5 x 80kg WU

5 x 95kg (210lb) @ RPE 8
5 x 95kg (210lb) @ RPE 8
5 x 95kg (210lb) @ RPE 8
5 x 95kg (210lb) @ RPE 8
5 x 95kg (210lb) @ RPE 8.5
5 x 95kg (210lb) @ RPE 8.5

Wrist wraps.

Used 95kg instead of 92.5kg again. All reps felt strong. Left shoulder no problem thus far.

Paused Low-bar Squat:
10 x 60kg, 5 x 90kg, 5 x 110kg WU

2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8
2 x 140kg (308lb) @ RPE 8 - loose belt
2 x 140kg (308lb) @ RPE 8.5 - loose belt
2 x 140kg (308lb) @ RPE 8.5 - loose belt

Oly shoes, at least 1 sec pauses. Resting about 2 mins between sets.

Probably held the pauses for too long tonight but it somehow made the doubles seem more worthwhile. Monday is supposed to be my low-fatigue squat day, however, so if Wednesday's deads really suck I'll only have myself to blame for not sticking to the program as closely as I should. Same RPEs as last week though.

Weighted Chins:
5 x bw - chest to bar
3 x 5 x bw+20kg - chin over bar

Dips:
34 x bw - hit a wall at 30

Felt tired going into this tonight but seemed to do quite well considering.

I'm drinking milk like it's going out of fashion but I'm still not making any noticeable weight gains yet.

Feel like I'm missing out on cleans at the moment. Haven't done any for a few weeks but I don't think I have the energy to add in a clean session to my current program unless I do it instead of the weekend metcon. Not inclined to skip that so I think Oly lifts will have to wait until the peaking program is done. It's just possible I might feel able to add some in after Wednesday's deads. That remains to be seen...
 
Wed 03/03/10

Really, really didn't want to do this tonight. Oh well...

Russian Peaking Program Week 3

Deads:
10 x 60kg, 5 x 110kg, 3 x 140kg WU

5 x 167.5kg (369lb) @ RPE 8
5 x 167.5kg (369lb) @ RPE 8.5
5 x 167.5kg (369lb) @ RPE 8.5
5 x 167.5kg (369lb) @ RPE 8.5
5 x 167.5kg (369lb) @ RPE 9
5 x 167.5kg (369lb) @ RPE 9

Socks , no belt, hook grip for all reps.

Rested about 5 mins between sets. With a little extra rest this was no harder than last week. Form only dropped off a little for the last couple of reps of the last two sets. I'm thinking the last two sets were RPE 9 but I might have still managed a double for each only form would have been less than great.

Feeling pretty good after that but I decided to call it quits there. No cleans today. I need some food.
 
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