Lol's New HST Log
- Thread starter Lol
- Start date
Mon 25/07/11
Warmup
500m C2 row @ 1:44/500m pace
PVC pipe shoulder dislocates
Back Squats
w-u: 10 x 60kg, 10 x 90kg
10 x 115kg (253lb)
10 x 125kg (275lb) @ RPE 8
Finding my way tonight. 10 x 125kg was ok. Will no doubt have a fair amount of DOMS tomorrow though.
Dips
w-u: 10 x bw, 10 x bw+15kg
5 x bw+25kg
5 x bw+30kg
5 x bw+40kg (88lb)
1 x bw+50kg
1 x bw+55kg
1 x bw+65kg (143lb) @ RPE 10
The load for that last rep was spot on for a 1RM attempt. So, my dipping strength is higher than my chinning strength: 76% of bw for dips compared to 62% bw for chins. Considering I always feel my pecs are my weak point (one of!) I can only suppose that my lats need a ton of work as, by my reckoning, the amount of work done per rep is about the same for each movement if the load is the same.
Toes-to-bar
10, 10
@Grunt11: My tendons are doing remarkably well at the moment. I'm wondering if the explosive nature of cleans is toughening up all my connective tissue? Something has made a difference. Can't think what else could be helping? Diet might be a part of the reason, I guess. I'm eating well.
@Tim: I didn't seem like a great deal to me: 51 bw reps plus the heavier singles stuff. Is that a lot? The deadlift/burpee workout I did a few weeks ago seemed like murder by comparison. That was a lot of work in a 'short'ish time.
Warmup
500m C2 row @ 1:44/500m pace
PVC pipe shoulder dislocates
Back Squats
w-u: 10 x 60kg, 10 x 90kg
10 x 115kg (253lb)
10 x 125kg (275lb) @ RPE 8
Finding my way tonight. 10 x 125kg was ok. Will no doubt have a fair amount of DOMS tomorrow though.
Dips
w-u: 10 x bw, 10 x bw+15kg
5 x bw+25kg
5 x bw+30kg
5 x bw+40kg (88lb)
1 x bw+50kg
1 x bw+55kg
1 x bw+65kg (143lb) @ RPE 10
The load for that last rep was spot on for a 1RM attempt. So, my dipping strength is higher than my chinning strength: 76% of bw for dips compared to 62% bw for chins. Considering I always feel my pecs are my weak point (one of!) I can only suppose that my lats need a ton of work as, by my reckoning, the amount of work done per rep is about the same for each movement if the load is the same.
Toes-to-bar
10, 10
@Grunt11: My tendons are doing remarkably well at the moment. I'm wondering if the explosive nature of cleans is toughening up all my connective tissue? Something has made a difference. Can't think what else could be helping? Diet might be a part of the reason, I guess. I'm eating well.
@Tim: I didn't seem like a great deal to me: 51 bw reps plus the heavier singles stuff. Is that a lot? The deadlift/burpee workout I did a few weeks ago seemed like murder by comparison.
That was a lot of work in a 'short'ish time.
_tim
Well-Known Member
Will no doubt have a fair amount of DOMS tomorrow though.
Toes-to-bar
10, 10
@Tim: I didn't seem like a great deal to me: 51 bw reps plus the heavier singles stuff. Is that a lot? The deadlift/burpee workout I did a few weeks ago seemed like murder by comparison.
Good luck through the DOMS, Lol. Mine finally started to subside on Sunday - hope yours aren't as nasty.
Are you a fan of the Toes-To-Bar movement? I don't notice as much of a strain on my abs as compared to a knees-to-chest movement. The toes-to-bar movement is definitely more of a full-body movement, so overall energy output is much higher.
On the chins - seeing as I can do maybe 25 total bw chins over umpteen sets, 51 is high to me, especially considering that you were doing loaded singles too. My biceps are back to being fairly wimpy at the moment, so with my current bw at about 202, chinning is a challenge to say the least.
Maybe I will have to give them a try. I experimented a little with some power cleans a couple cycles ago but didn’t end up incorporating them into a full cycle. I’d have to go light to start since I don’t want to be dropping the bar onto the floor w/o better cushion than the carpet.
Right now the exercise that seems to cause me the most problems are Chins when I start progressing above my body weight. Maybe I’ll also just have to drop chins for a while and see if I can get my tendons fully healthy while still doing Deads, Rows and Curls. Or switch and make the Row my primary lat exercise while continuing to do lighter Chins.
I’m also pretty sure I’ve got my diet down, except for the occasional foray to Taco Bell. And if I take any more fish oil I’m going to grow gills. I just coming to think that my muscles have grown faster than my tendons can keep up and I’ve got to adjust some to balance it out until they can heal.
Wed 27/07/11
Warmup
500m C2 row @ 1:50/500m pace
PVC pipe shoulder dislocates
Hang Cleans
w-u: 5 x 35kg, 5 x 55kg, 5 x 65kg
3 x 80kg
3 x 85kg
3 x 90kg
Deads
5 x 145kg
10 x 145kg (320lb)
Tired tonight. Short workout. Just glad to get through the work.
Warmup
500m C2 row @ 1:50/500m pace
PVC pipe shoulder dislocates
Hang Cleans
w-u: 5 x 35kg, 5 x 55kg, 5 x 65kg
3 x 80kg
3 x 85kg
3 x 90kg
Deads
5 x 145kg
10 x 145kg (320lb)
Tired tonight. Short workout. Just glad to get through the work.
Last edited:
Thur 28/07/11
Visiting family. Trained in my brother's shed.
Warmup
Air squats
PVC pipe shoulder dislocates
Bench
w-u: 10 x 40kg, 10 x 50kg, 10 x 60kg, 5P x 90kg
5 x 107.5kg (237lb)
5 x 107.5kg (237lb)
5 x 107.5kg (237lb)
Front Squats
Plenty of warmups.
Worked up to sets of 10 x 70kg for good leg pump.
Hang Cleans
w-u: 5 x 35kg, 5 x 55kg, 5 x 60kg
5 x 80kg
Chins
10 x bw
Ring Dips
10 x bw
Only intended to do bench but then got carried away with some other stuff.
Pleased with my bench effort tonight. This is moving in the right direction.
Visiting family. Trained in my brother's shed.
Warmup
Air squats
PVC pipe shoulder dislocates
Bench
w-u: 10 x 40kg, 10 x 50kg, 10 x 60kg, 5P x 90kg
5 x 107.5kg (237lb)
5 x 107.5kg (237lb)
5 x 107.5kg (237lb)
Front Squats
Plenty of warmups.
Worked up to sets of 10 x 70kg for good leg pump.
Hang Cleans
w-u: 5 x 35kg, 5 x 55kg, 5 x 60kg
5 x 80kg
Chins
10 x bw
Ring Dips
10 x bw
Only intended to do bench but then got carried away with some other stuff.
Pleased with my bench effort tonight. This is moving in the right direction.
Sun 31/07/11
Attempted to watch the CF Games via a live stream. It meant staying up more than half the night, leaving me very tired all day. Still, I wanted to do something.
Warmup
500m C2 row @ 1:50/500m pace
PVC pipe shoulder dislocates
Front Squats
w-u: 10P x 45kg, 5P x 55kg, 5P x 80kg
7 x 100kg
7 x 100kg
7 x 100kg
As one of the workouts in the 2011 CF Games was:
Three rounds for time of:
225 pound Front squat, 7 reps
Bike 700 meters
100 foot Monkey bar traverse
I decided to try the front squats, but without the biking and monkey bar traverse. Ha!
Attempted to watch the CF Games via a live stream. It meant staying up more than half the night, leaving me very tired all day. Still, I wanted to do something.
Warmup
500m C2 row @ 1:50/500m pace
PVC pipe shoulder dislocates
Front Squats
w-u: 10P x 45kg, 5P x 55kg, 5P x 80kg
7 x 100kg
7 x 100kg
7 x 100kg
As one of the workouts in the 2011 CF Games was:
Three rounds for time of:
225 pound Front squat, 7 reps
Bike 700 meters
100 foot Monkey bar traverse
I decided to try the front squats, but without the biking and monkey bar traverse. Ha!
Mon 1/8/07
Started a trainee on Ripp's Starting Strength program. I'm going to get him to do it for the next 2 months. To keep things easy to manage, I've decided to do likewise but with a few variations added in for good measure.
Still tired from all the recent late nights.
Warmup
500m C2 row @ 1:55/500m pace
PVC pipe shoulder dislocates
Low-bar Back Squats
w-u: 10P x 40kg, 10P x 65kg, 5P x 90kg
5P x 105kg
5P x 130kg
5 x 140kg (308lb) @ RPE 10
Pleased to finally be squatting with 140kg again. Paused reps with 130kg but not paused with 140kg.
Bench
w-u: 10 x 45kg, 10 x 60kg, 3P x 85kg
5 x 110kg (242lb) @ RPE 10
3 x 110kg (242lb) @ RPE 9
4 x 110kg (242lb) @ RPE 9 - slightly messed up form so stopped after 4th rep.
5 x 242lb is the most I've benched for a little while.
Pull-ups
15 x bw
Chins
5 x bw + 25kg
5 x bw + 25kg
5 x bw + 26.25kg (58lb)
Started a trainee on Ripp's Starting Strength program. I'm going to get him to do it for the next 2 months. To keep things easy to manage, I've decided to do likewise but with a few variations added in for good measure.
Still tired from all the recent late nights.
Warmup
500m C2 row @ 1:55/500m pace
PVC pipe shoulder dislocates
Low-bar Back Squats
w-u: 10P x 40kg, 10P x 65kg, 5P x 90kg
5P x 105kg
5P x 130kg
5 x 140kg (308lb) @ RPE 10
Pleased to finally be squatting with 140kg again. Paused reps with 130kg but not paused with 140kg.
Bench
w-u: 10 x 45kg, 10 x 60kg, 3P x 85kg
5 x 110kg (242lb) @ RPE 10
3 x 110kg (242lb) @ RPE 9
4 x 110kg (242lb) @ RPE 9 - slightly messed up form so stopped after 4th rep.
5 x 242lb is the most I've benched for a little while.
Pull-ups
15 x bw
Chins
5 x bw + 25kg
5 x bw + 25kg
5 x bw + 26.25kg (58lb)
That's quite a good effort on bench. I imagine you're going to be capable of surpassing your max soon enough at this rate. Have you tried dislocates as a warmup prior to benching? I've been toying with it and just wondering if anyone else has done it. I can't decide whether it helps or hinders yet.
Cheers Totz. A 300lb (hopefully, 140kg) bench is my goal for this year. My form is the best it's ever been which is why my shoulder health is staying good.
I haven't used dislocates immediately prior to benching. They cause a pretty big pec stretch, so they might well reduce stretch reflex. I guess for paused reps, that's not an issue, but they could work against you for a max attempt. Truth is, I don't know whether their effect is noticeably detrimental or not.
I try to always do dislocates before low-bar back squats. If I don't, my right shoulder feels very uncomfortable.
I haven't used dislocates immediately prior to benching. They cause a pretty big pec stretch, so they might well reduce stretch reflex. I guess for paused reps, that's not an issue, but they could work against you for a max attempt. Truth is, I don't know whether their effect is noticeably detrimental or not.
I try to always do dislocates before low-bar back squats. If I don't, my right shoulder feels very uncomfortable.
Wed 3/8/07
Second session of Ripp's Starting Strength program. I have two trainees doing this: one is 17 the other 21. If I can only get them to eat enough I think they will both make some good gains over the next 8 weeks.
My reasons behind using SS rather than an HST program are that I feel both lads need to learn good form in all the main compound movements. I have found that it is much easier to get someone to correct faults when doing lower reps sets. Starting them off with HST and 15 rep sets when their form is not ideal just seems like a good way to reinforce incorrect form. Sets of 5 also allow for a reasonable pace when several of us are taking it in turns to lift.
Both lads were suitably tired afterwards and pleased that they got through the work as quickly as they did. So far so good!
Warmup
500m C2 row @ 1:45/500m pace
PVC pipe shoulder dislocates
Hang Cleans
w-u: 5 x 35kg, 5 x 45kg
5 x 60kg
5 x 70kg
For practice and as warmup for deads
Deads
10 x 90kg
10 x 100kg
5 x 140kg
5 x 165kg (364lb) @ RPE 8
I could have managed a few more reps with 165kg if I had felt so inclined.
Front Squat
10 x 65kg
3P x 90kg
5 x 105kg (231lb) @ RPE 9 - last rep paused
5 x 105kg (231lb) @ RPE 9 - last rep paused
These were definitely harder following deads and cleans.
Press
15 x 35kg - I need to do plenty of reps to warm up my shoulders
9 x 55kg (121lb) @ RPE 9.5 - not sure I would have made 10 reps
5 x 60kg
5 x 60kg (132lb) @ RPE 9
Toes-to-bar
10
Good session. I will be getting the lads to push up their loads faster than me but I will be looking to make some progress too. I'm going to focus on my bench, front squat and cleans.
Second session of Ripp's Starting Strength program. I have two trainees doing this: one is 17 the other 21. If I can only get them to eat enough I think they will both make some good gains over the next 8 weeks.
My reasons behind using SS rather than an HST program are that I feel both lads need to learn good form in all the main compound movements. I have found that it is much easier to get someone to correct faults when doing lower reps sets. Starting them off with HST and 15 rep sets when their form is not ideal just seems like a good way to reinforce incorrect form. Sets of 5 also allow for a reasonable pace when several of us are taking it in turns to lift.
Both lads were suitably tired afterwards and pleased that they got through the work as quickly as they did. So far so good!
Warmup
500m C2 row @ 1:45/500m pace
PVC pipe shoulder dislocates
Hang Cleans
w-u: 5 x 35kg, 5 x 45kg
5 x 60kg
5 x 70kg
For practice and as warmup for deads
Deads
10 x 90kg
10 x 100kg
5 x 140kg
5 x 165kg (364lb) @ RPE 8
I could have managed a few more reps with 165kg if I had felt so inclined.
Front Squat
10 x 65kg
3P x 90kg
5 x 105kg (231lb) @ RPE 9 - last rep paused
5 x 105kg (231lb) @ RPE 9 - last rep paused
These were definitely harder following deads and cleans.
Press
15 x 35kg - I need to do plenty of reps to warm up my shoulders
9 x 55kg (121lb) @ RPE 9.5 - not sure I would have made 10 reps
5 x 60kg
5 x 60kg (132lb) @ RPE 9
Toes-to-bar
10
Good session. I will be getting the lads to push up their loads faster than me but I will be looking to make some progress too. I'm going to focus on my bench, front squat and cleans.
Fri 05/08/11
SS Week 1: Session 3
Warmup
500m C2 row @ 1:48/500m pace
PVC pipe shoulder dislocates and OHS's
Low-bar Back Squats
w-u: 10 x 35kg, 10 x 65kg, 5P x 85kg, 3P x 115kg
5P x 135kg (298lb) @ RPE 9
5P x 135kg (298lb) @ RPE 9
Oly shoes throughout; belted for last two sets as lower back was a bit sore from Weds' front squats and deads.
Bench
w-u: 10 x 35kg, 10 x 65kg, 3P x 85kg
3 x 115kg (253lb) @ RPE 9.5
3 x 115kg (253lb) @ RPE 10
7 x 105kg (231lb) @ RPE 9.5
5 reps with 115kg is my short-term goal
Pull-ups
10 x bw
10 x bw+10kg
8 x bw+20kg
Dips
30 x bw
SS Week 1: Session 3
Warmup
500m C2 row @ 1:48/500m pace
PVC pipe shoulder dislocates and OHS's
Low-bar Back Squats
w-u: 10 x 35kg, 10 x 65kg, 5P x 85kg, 3P x 115kg
5P x 135kg (298lb) @ RPE 9
5P x 135kg (298lb) @ RPE 9
Oly shoes throughout; belted for last two sets as lower back was a bit sore from Weds' front squats and deads.
Bench
w-u: 10 x 35kg, 10 x 65kg, 3P x 85kg
3 x 115kg (253lb) @ RPE 9.5
3 x 115kg (253lb) @ RPE 10
7 x 105kg (231lb) @ RPE 9.5
5 reps with 115kg is my short-term goal
Pull-ups
10 x bw
10 x bw+10kg
8 x bw+20kg
Dips
30 x bw
Mon 8/08/11
Having spent the day in London, I returned to the West Country to train at my brother's. Simple workout as I was already tired. The only thing that I had to remember was that his O-bar is a non-standard weight at 17.5kg (38.5lb). It's also a slightly smaller diameter.
General Warmup
50 x air squats
OHS's with empty bar
Low-bar Back Squats
w-u: 10 x 57.5kg, 10P x 87.5kg, 5P x 110kg, 3P x 120kg
5P x 140kg (308lb)
5P x 140kg (308lb) @ RPE 9
Oly shoes; no belt.
Pleased with the paused reps with 140kg. Strength is returning. Just the two work sets but definitely a lot more TUT than regular reps and a good feeling of stress deep in my legs.
Bench
w-u: 10 x 47.5kg, 5P x 57.5kg, 5P x 90kg
5 x 110kg (242lb)
7 x 110kg (242lb)
Wrist wraps for all reps.
7 x 110kg is another improvement for me in benching.
Chins
15 x bw
P=paused reps
Having spent the day in London, I returned to the West Country to train at my brother's. Simple workout as I was already tired. The only thing that I had to remember was that his O-bar is a non-standard weight at 17.5kg (38.5lb). It's also a slightly smaller diameter.
General Warmup
50 x air squats
OHS's with empty bar
Low-bar Back Squats
w-u: 10 x 57.5kg, 10P x 87.5kg, 5P x 110kg, 3P x 120kg
5P x 140kg (308lb)
5P x 140kg (308lb) @ RPE 9
Oly shoes; no belt.
Pleased with the paused reps with 140kg. Strength is returning. Just the two work sets but definitely a lot more TUT than regular reps and a good feeling of stress deep in my legs.
Bench
w-u: 10 x 47.5kg, 5P x 57.5kg, 5P x 90kg
5 x 110kg (242lb)
7 x 110kg (242lb)
Wrist wraps for all reps.
7 x 110kg is another improvement for me in benching.
Chins
15 x bw
P=paused reps
Essential for me. My wrists are generally pretty small and weedy (even thought they have beefed up a fair bit with heavy lifting).
I play guitar and get a type of RSI and some inflammation in my right wrist. Heavy lifting seems to exacerbate the situation if I don't use wraps. Wraps keep things under control. I use them for presses and cleans too, and sometimes front squats.
I've been wondering about getting some knee wraps for squats as I'm now using over 300lb again. My knees are generally good, but my right knee does tend to get a little internal soreness if my form is not spot on. I'm not sure whether knee wraps will do much to help this or not? Any thoughts?
One of my friends was a big guy moving 300+ regularly and he swore by them. Every workout he would do his warmups then once he was going to do his working load, he would wrap up. He said it made a huge difference. I've been considering wrist and knee wraps myself.
Well, I think I'll look into getting some. I have no clue about knee wraps. My guess is that there is a wide variety to choose from and a bit of researching will be a good idea.
Wed 10/08/11
Warmup
500m C2 row @ 1:38/500m pace
PVC pipe shoulder dislocates and OHS's
Squat Cleans
w-u: 5 x 35kg, 5 x 45kg, 5 x 55kg
3 x 65kg
3 x 75kg
3 x 85kg
3 x 85kg (187lb)
I still have a way to go to really nail my form.
Deads
w-u: 10 x 85kg, 10 x 105kg
6 x 165kg (364lb) @ RPE 8.5
5 x 175kg (385lb) @ RPE 9
These are moving in the right direction. I am purposefully keeping the volume low to see how my lower-back fares.
Press
w-u: 10 x 35kg, 10 x 45kg
5 x 65kg (143lb)
3+2PP x 65kg (143lb)
4+1PP x 65kg (143lb)
PP = push press.
Last two work-sets with 65kg were very tough. I twinged something in my neck doing that last rep. Stoopid! I've now got some sort of muscle spasm pain going on. Tennis ball massage is helping a bit.
Warmup
500m C2 row @ 1:38/500m pace
PVC pipe shoulder dislocates and OHS's
Squat Cleans
w-u: 5 x 35kg, 5 x 45kg, 5 x 55kg
3 x 65kg
3 x 75kg
3 x 85kg
3 x 85kg (187lb)
I still have a way to go to really nail my form.
Deads
w-u: 10 x 85kg, 10 x 105kg
6 x 165kg (364lb) @ RPE 8.5
5 x 175kg (385lb) @ RPE 9
These are moving in the right direction. I am purposefully keeping the volume low to see how my lower-back fares.
Press
w-u: 10 x 35kg, 10 x 45kg
5 x 65kg (143lb)
3+2PP x 65kg (143lb)
4+1PP x 65kg (143lb)
PP = push press.
Last two work-sets with 65kg were very tough. I twinged something in my neck doing that last rep. Stoopid! I've now got some sort of muscle spasm pain going on. Tennis ball massage is helping a bit.