Lol's New HST Log
- Thread starter Lol
- Start date
Week 2:
Mon 20th August '07
Short on time so will have to catch up tomorrow.
Front Squats: 10 x 40kg, 10 x 50kg, 5 x 60kg, 4 x 10 x 75kg (165lb)
Hang Cleans: 10 x 40kg, 10 x 50kg, 3 x 10 x 55kg (110lb), 2 x 10 x 60kg (132lb)
Nice pump in the old quads after the squats. Left forearm took a bit of a beating doing the hang cleans. I shouldn't have pushed for 10 reps with 60kg really but I just love 'em. I'll pay for it tomorrow no doubt. If I can just remember to hold back and let it heal up properly I'm sure I'll be able to get a power clean PR at the end of this cycle.
Mon 20th August '07
Short on time so will have to catch up tomorrow.
Front Squats: 10 x 40kg, 10 x 50kg, 5 x 60kg, 4 x 10 x 75kg (165lb)
Hang Cleans: 10 x 40kg, 10 x 50kg, 3 x 10 x 55kg (110lb), 2 x 10 x 60kg (132lb)
Nice pump in the old quads after the squats. Left forearm took a bit of a beating doing the hang cleans. I shouldn't have pushed for 10 reps with 60kg really but I just love 'em. I'll pay for it tomorrow no doubt. If I can just remember to hold back and let it heal up properly I'm sure I'll be able to get a power clean PR at the end of this cycle.
21/08/07
Dips: 35 x bw+10kg, 30 x b+15kg, 23 x b+20kg, 20 x b+20kg, 10 x b+20kg (44lb)
Pendlay Rows: 3 x 15 x 60kg, 1 x 5 x 60kg (132lb)
Standing Press: 15 x 40kg, 12 x 45kg, 2 x 7 x 45kg
Presses were hard. Traps were sore from yesterday and anterior delts were fried from dips so that's probably why. Forearm still sore but better than expected after yesterday's blamming.
Dips: 35 x bw+10kg, 30 x b+15kg, 23 x b+20kg, 20 x b+20kg, 10 x b+20kg (44lb)
Pendlay Rows: 3 x 15 x 60kg, 1 x 5 x 60kg (132lb)
Standing Press: 15 x 40kg, 12 x 45kg, 2 x 7 x 45kg
Presses were hard. Traps were sore from yesterday and anterior delts were fried from dips so that's probably why. Forearm still sore but better than expected after yesterday's blamming.
22/08/07
Pushed for time again so just deads tonight.
Deads: Warm-ups then 15 x 140kg (308lb), 2 x 10 x 140kg (308lb)
That'll do nicely! Now I'm off for a feed. Will do the rest tomorrow.
I thought 15 reps with 308 was a PB but it turns out it wasn't; I did 16 reps with 308 last cycle. Rats. I should have checked my notes. I definitely think I could have made 318lbs for 15 reps but that'll have to wait for next cycle now.
Pushed for time again so just deads tonight.
Deads: Warm-ups then 15 x 140kg (308lb), 2 x 10 x 140kg (308lb)
That'll do nicely! Now I'm off for a feed. Will do the rest tomorrow.
I thought 15 reps with 308 was a PB but it turns out it wasn't; I did 16 reps with 308 last cycle. Rats. I should have checked my notes. I definitely think I could have made 318lbs for 15 reps but that'll have to wait for next cycle now.
23/08/07
Second part of what should have been Wednesday's workout.
Standing Press: 15, 12, 10, 8 x 45kg (99lb)
Parallel grip chins: 15 x bw+5kg, 3 x 10 x bw+5kg
Flyes: 15, 15, 20 x 18.5kg (40lb)
One-legged calf raises: 2 x 15 bw+18.5kg (40lb), 2 x 10 x bw+18.5kg (40lb)
Second part of what should have been Wednesday's workout.
Standing Press: 15, 12, 10, 8 x 45kg (99lb)
Parallel grip chins: 15 x bw+5kg, 3 x 10 x bw+5kg
Flyes: 15, 15, 20 x 18.5kg (40lb)
One-legged calf raises: 2 x 15 bw+18.5kg (40lb), 2 x 10 x bw+18.5kg (40lb)
25/08/07
ATG Squats: 3 x 15 x 105kg (231lb) Not a PB for a single set but definitely my best effort over three sets.
Seated DB Press: 2 x 15 x 18.5kg, 1 x 20 x 18.5kg (40lb)
Bent-over DB rows: 3 x 15 x 36kg (79lb)
Dips: 2 x 20 & 1 x 15 x bw+25kg (55lb)
Current bodyweight just under 200lbs
ATG Squats: 3 x 15 x 105kg (231lb) Not a PB for a single set but definitely my best effort over three sets.
Seated DB Press: 2 x 15 x 18.5kg, 1 x 20 x 18.5kg (40lb)
Bent-over DB rows: 3 x 15 x 36kg (79lb)
Dips: 2 x 20 & 1 x 15 x bw+25kg (55lb)
Current bodyweight just under 200lbs
I
imported_fearfactory
Guest
nice squatting!
Week 3
Tues 28th August '07
Short on time again. Away for bank hol yesterday so not able to hit weights. Up at 5:30am and now it's almost 1:00am the following morning and I've only just managed to get a quick workout in! Better than nothing though.
Front Squats: 10 x 40kg, 10 x 70kg, 3 x 10 x 80kg (176lb)
Hope to catch up with the rest tomorrow.
Tues 28th August '07
Short on time again. Away for bank hol yesterday so not able to hit weights. Up at 5:30am and now it's almost 1:00am the following morning and I've only just managed to get a quick workout in! Better than nothing though.
Front Squats: 10 x 40kg, 10 x 70kg, 3 x 10 x 80kg (176lb)
Hope to catch up with the rest tomorrow.
Wed 29th August '07
Hang Cleans: 5 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 5 x 70kg, 1 x 10 x 70kg (154lb)
Pendlay Rows: 4 x 10 x 70kg (154lb)
Standing Press: 3 x 10 x 50kg, 1 x 8 x 50kg, 1 x 5 x 50kg (110lb)
Hey Fausto, I think I'm a fair bit taller and heavier than you so I think you are probably ahead of me relative to bodyweight.
Hang Cleans: 5 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 5 x 70kg, 1 x 10 x 70kg (154lb)
Pendlay Rows: 4 x 10 x 70kg (154lb)
Standing Press: 3 x 10 x 50kg, 1 x 8 x 50kg, 1 x 5 x 50kg (110lb)
Hey Fausto, I think I'm a fair bit taller and heavier than you so I think you are probably ahead of me relative to bodyweight.
<div>
(Lol @ Aug. 30 2007,16:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thurs 30/08/07
Tired again and a deadline pressing at work so just this tonight:
Deads: Warm-ups then 2 x 10 x 150kg (330lb), 4 x 5 x 150kg (330lb) - 40 total reps</div>
When you have one exercise to do, the Deadlift is a no-brainer!
(Lol @ Aug. 30 2007,16:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thurs 30/08/07
Tired again and a deadline pressing at work so just this tonight:
Deads: Warm-ups then 2 x 10 x 150kg (330lb), 4 x 5 x 150kg (330lb) - 40 total reps</div>
When you have one exercise to do, the Deadlift is a no-brainer!
Legs nicely sore from yesterday's squats. The extra volume is definitely having more of an effect and, so far, my strength hasn't dropped off noticeably.
I should be front-squatting tonight but it looks like I'll be working really late tonight so I doubt I'll have time for anything else.
I should be front-squatting tonight but it looks like I'll be working really late tonight so I doubt I'll have time for anything else.
Work is really getting in the way this week. However, thought I'd make an observation now I've got to the end of my first week of 10s. The increased volume is definitely having an effect. I'm feeling much bigger on non-training days, like I've been puffed up. My legs are getting a really good hammering and they feel like they are growing again - which they haven't felt like in a while now. This is all very subjective I know but I'm very positive about how this cycle is going so far.
I will have to be careful not to do too much volume now I'm approaching the 5s. Getting the balance right will be a bit tricky.
I will have to be careful not to do too much volume now I'm approaching the 5s. Getting the balance right will be a bit tricky.
I
imported_fearfactory
Guest
excellent work w/ the standing press. have you been long at this exercise?
also - generally, do you list the exercises in order they were performed? 'cause I struggle like a little girl w/ this exercise (assuming this is a BB OH press) & I'm hoping it's partly because I tack them on at the end....
also - generally, do you list the exercises in order they were performed? 'cause I struggle like a little girl w/ this exercise (assuming this is a BB OH press) & I'm hoping it's partly because I tack them on at the end....
Hey Fear, I've been doing standing presses for over a year now although I had to give them up for an extended period earlier this year because of a forearm injury: it is still healing some six months after I injured it lifting some heavy building stuff for a friend. I could do presses with a parallel grip but using a bb was out of the question.
Anyway, it seems to have improved enough now to get back into pressing again. It's holding out during the lighter part of the cycle so I will keep pushing up the loads and see how it goes.
I always list exercise in the same order I do them. Note that on one day a week I put presses ahead of chest and back work so I get to see what I can really do before much fatigue has set in. Give that a try. You might find that all the chest work you do really fatigues your delts giving you a false impression of your shoulder strength when you hit presses.
Anyway, it seems to have improved enough now to get back into pressing again. It's holding out during the lighter part of the cycle so I will keep pushing up the loads and see how it goes.
I always list exercise in the same order I do them. Note that on one day a week I put presses ahead of chest and back work so I get to see what I can really do before much fatigue has set in. Give that a try. You might find that all the chest work you do really fatigues your delts giving you a false impression of your shoulder strength when you hit presses.