Lol's New HST Log

[TunnelRat]

<div>
(Lol @ Mar. 03 2010,6:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">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</div>
Whoa, you gotta be one tired puppy...!

Nice work, Lol. I hope it pays off for you.

 

[Lol]

Whoa, you gotta be one tired puppy...!

Nice work, Lol. I hope it pays off for you.

Thanks TR. It was a nice tiredness though. Everything feels good today except thumbs are a bit sore and low back is carrying some extra fatigue.

30 reps with 371lb (inc. collars) is a training volume for deads of 11,130.
(or ~1680N x 30 x ~0.5m = 25,200J - and that doesn't take into account the energy used lowering the weight.)

My main concern is to ensure that I don't strain too hard once the reps get hard. The Ernie repair is still healing and there is still some soreness internally; I can feel a nice long ridge of scar tissue underneath the visible line of the cut. It's reducing very slowly but surely. I expect it's a pretty good repair by now but I'm still going to be careful for a while longer.

It seems to be paying off already. Two weeks ago I could not have done what I did last night - certainly not without a great deal more difficulty and over a longer time. If I'm right, next week will also be possible - 6 x 6 x 167.5kg. That just seemed like pie in the sky when I started this peaking program. My bench is feeling stronger too. So far so good.

 

[Lol]

Fri 05/02/10

Worked out at my brother's tonight.

Dislocates & lunges plus some ring work for warmups.

Russian Peaking Program Week 3

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

5 x 140kg (308lb) @ RPE 7
5 x 140kg (308lb) @ RPE 8
5 x 140kg (308lb) @ RPE 8
5 x 140kg (308lb) @ RPE 8
5 x 140kg (308lb) @ RPE 8
5 x 140kg (308lb) @ RPE 8

Oly shoes, loose belt, ~1 sec pauses for first three sets, shorter pauses for last three sets. Resting up to 3 mins between sets.
Carrying a lot of low back fatigue into this session. It's starting to be a problem as the volume increases for deads and squats. Next week will be max volume week so if I can get through that I should be okay to make it through the rest of the cycle.

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
5 x 95kg (210lb) @ RPE 7 - just felt like doing a few extra reps

Nice and easy as it should be. Fairly short rest between sets. No wraps. I'm treating these like speed sets now, in the sense that I am lowering under control, pausing, and then blasting the weight up as fast as possible.

Cleans:
10 x 60kg
2 x 5 x 80kg

Good to do some cleans but only did a few because of lower back fatigue.

 

[Lol]

Sat 06/03/10

Spent the afternoon visiting my old school on the day of the annual cross-country races (in its 130th year). Some of the senior lads and gals put on very respectable performances for the brutal 10k. One of my nieces came 11th in her year in the junior race. If she can get a bit more determined she could be a good runner. Right now, when it starts to hurt, she backs off. She needs to learn to embrace the pain!

Anyway, the reason I mention this is because I may have a go at it myself next year. I was invited to race this year but felt it wouldn't be a good idea with so little prep. I just need to kick my lazy butt into doing more running this year and then I might feel like giving it a go next year. I noticed a fair number of the runners lost shoes along the way so I'd have to make sure that couldn't happen. The Vibram KSOs would probably be a good choice of footwear.

After the race I went back to my folks and did a row.

Metcon:
2k row on C2 rower.
Time: 7:37

I approached this as a medium-tempo session: not too hard and not too easy. Attempted to keep a steady pace of 1:55/500m for most of the time. Gave it a few more beans for the final 100m. Lungs coped very well. Nowhere near as demanding as a Fran attempt at that tempo but I was still pleased to get through it.

 

[Lol]

Originally posted by Tim in my old HST forum log

I would love to have someone else who trains so intently for strength, train for a 10K. I'm doing something of an experiment with my go at it; my colleague is also racing and has gone as far as saying that my training will be a detriment to my ability to finish. I cannot wait to prove him wrong.

Nice metcon work! 2K in under 8 minutes is outstanding!

 

[Lol]

Originally posted by TunnelRat in my old HST forum log

(Lol @ Mar. 07 2010,8:10)
One of my nieces came 11th in her year in the junior race. If she can get a bit more determined she could be a good runner. Right now, when it starts to hurt, she backs off. She needs to learn to embrace the pain!

My Number One Daughter used to run cross-country. She was actually very good at it. Unfortunately, when she was in school, several of her classmates were all-time state record holders. So she didn't get a lot of credit, standing in their shadow.

My Number Three Son ran 5k and 10k races. He has long since learned "to embrace the pain".

Pete had a difficult, sickly, and uncomfortable childhood. He used to say, "I am happy. See? I am not crying". It really paid off for him in his long-distance running.

 

[Lol]

Mon 22/02/10

Dislocates, lunges and jump rope for warmups.

Russian Peaking Program Week 4

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

6 x 95kg (210lb) @ RPE 8
6 x 95kg (210lb) @ RPE 8
6 x 95kg (210lb) @ RPE 8
6 x 95kg (210lb) @ RPE 8.5
6 x 95kg (210lb) @ RPE 8.5
8 x 95kg (210lb) @ RPE 9

Wrist wraps.
Two more reps on last set just for kicks. Pauses were ~0.5 sec. Fairly tired 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
2 x 140kg (308lb) @ RPE 8

Oly shoes, no belt, ~0.5 sec pauses.
These always seem to be quite hard considering they are only doubles. Felt strong coming out of the hole for all reps.

Chins:
2 x 5 x bw - strict, chest to bar

Deads:
1 x 150kg (330lb)
1 x 150kg + 63kg son on back!
1 x 150kg + 72kg friend of son on back!!

The lads were doing some deads and having worked up to a max of 150kg, I jokingly told my lad that I would deadlift the 150kg with him on my back. So he called my bluff and jumped on! I managed to bend down, set-up, grab the bar and lift it. Strange experience: it was as if the bar suddenly became light but the person on my back became very heavy.

Then one of the other lads thought I should try to do the same with him. So he jumped on board and I tried to repeat the process. On my first attempt, I lost my balance and toppled forward a bit. Matey was hanging on too high up on my back so I got him to drop down a little and then I gave it another shot. This time the bar went up.

A bit nuts really and not something I would recommend anyone else trying. I've never done anything like it before and probably won't do it again. Back now feels a little strained because of the different loading but I hope after a good night's rest it will be good to go in time for Wednesday's deads.

Finished up with...

Handstand against wall:
1 x 1 minute - still as hard as hard can be.

==================

@TR: I guess sometimes knowing that you tried your best has to be the consolation prize.

It's similar for many of us here: we'll never be elite level lifters or make any kind of splash, but we can always make improvements, however small, buoyed by the knowledge that we gave it our best shot.

 

[Lol]

Originally posted by electric in my old HST forum log

(Lol @ Mar. 08 2010,9:16)
@TR: I guess sometimes knowing that you tried your best has to be the consolation prize.

It's similar for many of us here: we'll never be elite level lifters or make any kind of splash, but we can always make improvements, however small, buoyed by the knowledge that we gave it our best shot.

It is really, really hard to be the absolute best at something and it is IMPOSSIBLE to be the best at everything. So trying your best is not the consolation prize, but the prize itself.
Or something like that

 

[Lol]

Originally posted by TunnelRat in my old HST forum log

See? This is why I read here.

This site has far and away the finest accumulation of lifting knowledge of any available website. Plus there is a remarkably friendly atmosphere -- so missing on so many of the bro sites.

Yet it is the personal encouragement we receive from one another that makes browsing here so worth the while.

 

[Lol]

Tue 09/03/10

I've been doing a little bit of running to try to alter/improve my technique. So far so good. Lower legs are still sore from the jump rope so I'm only doing short 5 minute sessions.

After my less than great attempt last night, I thought I'd do a bit of handstand practice.

Handstand against wall:
1 min
1 min 15 sec
1 min 15 sec

For the first handstand, my hands were shoulder width apart as per usual. For the other two, I placed them wider than shoulder width which definitely made it easier to hold my elbows locked. It also made it slightly easier on my wrists. Think I'll practice using both hand spacings.

Just three handstands was enough to feel generally tired so I stopped there. High volume, heavy deads tomorrow.

 

[Lol]

Wed 10/03/10

Russian Peaking Program Week 4

Shoulder dislocates, 2 x 10 x 40kg press, OHS with O-bar for warmups

Cleans:
5 x 60kg, 5 x 75kg

Deads:
10 x 60kg, 5 x 110kg, 3 x 140kg, 1 x 160kg WU

6 x 167.5kg (369lb) @ RPE 8.5
5 mins rest
6 x 167.5kg (369lb) @ RPE 8.5
5 mins rest
6 x 167.5kg (369lb) @ RPE 9
5 mins rest
6 x 167.5kg (369lb) @ RPE 9
10 mins rest!
6 x 167.5kg (369lb) @ RPE 9
10 mins rest!
4 x 167.5kg (369lb) @ RPE 9 :angry:
~ 1 min rest
1 x 167.5kg (369lb) @ RPE 9
~ 1 min rest
1 x 167.5kg (369lb) @ RPE 9

Socks, no belt, hook grip for all reps.

Chins:
10 x bw
Felt like I needed to stretch my back out a bit.

I knew tonight's session was going to be hard but it was even harder than expected. I was almost as nervous about getting started as I am before a Fran attempt.

36 reps took a fair bit of life out of me. Back fried and thumbs took a beating as usual.

Had to increase my rest time to 10 mins between sets after the fourth set. Even then, my form dropped off quickly for the sixth set. I didn't want another injury, so after 4 reps I called it quits and then did two final singles for the sake of completeness.

Not a great performance tonight but at least I got through the work. Now I have Friday's squats to look forward to.

 

[Lol]

A few thoughts on this Russian Peaking Program during the first four-week volume phase:

Because it doesn't take day-to-day variations in strength into account it makes it less than optimal. For me, 6 x 6 at my pre-cycle 80% intensity was very different for bench than it was for deads.

I think one reason I had such a hard time last night is because my 1RM for deads is with less than optimal/ideal form. The bar goes up but I am definitely losing some back extension so, yeah, I'm round-backing to some degree. As such, my 1RM is artificially high and not really a good basis for calculating other intensity %ages from. My form for 1RM squat and bench attempts is much closer to my regular form with lighter loads.

So, I think if I did this cycle again, I would work with 75% loads for deads during the volume phase and keep my form as close to ideal as possible for all reps. I still think it would be hard to get 6 x 6 @ 75% intensity. It would allow my lower back to recover a little better between Wednesday's deads and Friday's squat session.

I think the same will be true for the Peaking phase but I will try to do it as programmed:

5 x 5 x 85%
4 x 4 x 90%
3 x 3 x 95%
2 x 2 x 100%
1 x 1 x 105%

Right now, as far as deads are concerned and bearing in mind how things panned out last night, it seems like a tall order.

 

[Lol]

Originally posted by TunnelRat in my old HST forum log

(Lol @ Mar. 11 2010,6:46)
So, I think if I did this cycle again, I would work with 75% loads for deads during the volume phase and keep my form as close to ideal as possible for all reps. I still think it would be hard to get 6 x 6 @ 75% intensity. It would allow my lower back to recover a little better between Wednesday's deads and Friday's squat session.

I think you may have put your finger on the weak point in many of the contemporary heavy lifting systems. It is hard on paper to allow for day to day variations in strength in practice. Illness, lack of sleep, lack of time, accumulated fatigue, personal distractions, and many other such things can and does affect our functional abilities.

Perhaps it is in recognition of this that, in his 5/3/1 program, Wendler recommends basing all lift percentages on only 90% of your 1RM.

 

[Lol]

Perhaps it is in recognition of this that, in his 5/3/1 program, Wendler recommends basing all lift percentages on only 90% of your 1RM.

Yes, and what helps with 5/3/1 is that you are only pushing one main compound hard each session for only one all out set. The goal is to set PRs regularly but if you have a bad day then you still know you pushed as hard as you could that session.

Using RPE is the way to go. If you look at my RPEs for yesterday's deads it's clear that by set 3 I'm close to maxing out with RPE 9. Ordinarily one (or perhaps 2) more set(s) of 6 at that level would have been plenty for my CNS to deal with. I only pushed past this because I want to try the program as written this one time.

Also, I'm pretty sure Wendler's recommendation to base numbers on 90% rather than 1RM for 5/3/1 cycles has a lot to do with 'bro' mentality, ie. thinking that you always have to be lifting super heavy to make strength (and size) gains. Generally speaking, people are still hung up on the idea that you need to utilise different rep ranges for different training effects. Thinking that you are lifting @ 85% intensity when in fact you are lifting @ just over 75% intensity (based on 1RM) might be enough to get some folks to lower the loads and train more effectively and with better form.

 

[Lol]

Originally posted by Tim in my old HST forum log

This is a very interesting point - our "humanness" can truly disaffect our training for a myriad of reasons. Lol, I really hope that your CNS will hold out long enough to see the peaking program through. All those sets of 369 had to just take everything that you had. The fact that you got through 5 complete sets is absolutely amazing.

 

[Lol]

Originally posted by Bax in my old HST forum log

Wicked deads Lol. Your handstand times are improving quite nicely too.

 

[Lol]

Okay, think I've managed to bring my 'all new' vBulletin log up to date with my old HST Log. I've reposted my and other members posts that were missing due to the changeover for the sake of continuity. There was almost a week's worth of posts missing from my log so I guess that will also be true of HST forums in general.

 

[Lol]

Wicked deads Lol. Your handstand times are improving quite nicely too.

Thanks Bax. My back has been very sore all over following those deads. I really expected my lower back would be suffering even more than it is because I really wasn't holding my back in extension very well for that last set.

After watching a recent Louie Simmons vid, where he recommends performing reverse hypers on a regular basis to help with deads, I really should get something sorted so I can do these in my rack. My lower back is the weak link in my deads right now and I need a way to work it through a decent ROM without adding much CNS fatigue.

My handstands aren't improving much yet. I need to spend more time upside down! I also need to make some parallettes to help with these and so I can go deeper for handstand presses.

 

[Lol]

Fri 12/03/10

Russian Peaking Program Week 4

Dislocates & lunges for warmups.

Before I started tonight I already felt tired and sore. Didn't get much sleep last night which didn't help.

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

6 x 140kg (308lb) @ RPE 8.5
5 mins rest
6 x 140kg (308lb) @ RPE 8.5
5 mins rest
6 x 140kg (308lb) @ RPE 8
6 mins rest
6 x 140kg (308lb) @ RPE 8.5
6 mins rest
6 x 140kg (308lb) @ RPE 9
7 mins rest
6 x 140kg (308lb) @ RPE 9

Oly shoes, loose belt.
Couldn't face pauses tonight. Just wanted to get the job done. Once again, felt like I was carrying a lot of lower back fatigue into this session so spent the time between sets massaging my lower back. First two sets felt hard but I got a bit more focussed for the third set. After that, things just got hard again but not as bad as Wednesday's deads.

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

2 x 95kg (210lb) @ RPE 8
2 x 95kg (210lb) @ RPE 8
2 x 95kg (210lb) @ RPE 8
2 x 95kg (210lb) @ RPE 8
2 x 95kg (210lb) @ RPE 8
2 x 95kg (210lb) @ RPE 8
plus
6 x 95kg (210lb) @ RPE 9.5

Wraps for all sets; short rest between sets. Pauses ~ 1 second. All reps lowered under control, paused, and then pressed as fast as possible.
The first set actually felt harder than I would have liked but I put that down to feeling generally tired. I added one extra set to see if I could actually make 4 more reps. Last rep wasn't grindy but the next one would have been.

Glad to get through tonight's session. Feeling tired and beaten up but I am determined to do some sort of metcon this weekend.

 

[Lol]

So I didn't do much over the weekend in the end. A mile or so run, some kipping pull-ups, push-ups and some jump-rope. Thought about a Fran attempt but decided against it.

My lower back is still beaten up this morning so I am now wondering about taking a week out of this peaking program. I may try for some maxes this week to see how things are going even though I realise I am carrying a fair amount of fatigue right now.

I may try bench tonight, deadlift on Wednesday and squat on Friday.