Lol's New HST Log

Week 4:

Well, I've had a helluva week. Hardly any sleep and hours of concentrated screen staring and mouse clicking in order to meet a deadline. Thankfully, that has now been met. I grabbed a few hours sleep late this afternoon and then decided I ought to do something physical as I haven't been able to do anything much this whole week.

So at 1:00am I went in to my weight room and decided to do a few squats. I couldn't be bothered to unload the bar so I left it as it was the last time I used it.

ATG Squats: bodyweight warmups then 1 x 10 x 115kg, 1 x 15 x 115kg  (253lb) - That's a NEW 15RM for me!

Pretty pleased with that. Got to 10 on the second set and thought 'What the heck! Might as well try for 15.' I made it with gas in the tank. So I've broken the 250lb barrier for 15 reps. Now I'll have to aim for 15 x 275lb.

I'll try to get in a proper workout tomorrow. I need to do some deads.
 
Fri 07/09/07

I haven't caught up on my sleep deficit yet so I'm feeling a bit drained plus my PB for squats last night has left me feeling a bit sore today. However, I must do something...

Deads: Warm-ups then 2 x 10 x 160kg (352lb) and then decided to up the ante: 1 x 10 x 165kg (363lb) New 10RM

That last effort nearly killed me. That's all tonight folks!

Seeing that I only managed one set of 10 with 160kg last cycle, the extra volume this cycle doesn't seem to be stopping me making good headway. I am certainly feeling more energised after the first set.

For the next few weeks I will try to get 30 reps per exercise with the first set hitting the target reps and the others will depend on how close to failure I get. As I build towards my 5RM I'll probably have to drop down to 20 reps depending on the level of CNS involved in the exercise. For deads I expect I will drop down to just one top set but I might cluster a few extra reps if I think I'm up to it.
 
Seeing that I now train at home I'm thinking of doing my heaviest compounds on separate days if I have the time. So, that'll mean doing front squats, back squats and deads on separate sessions to the other stuff.

With the higher volume I have been doing this cycle, it has been working really well when I have been too short of time to get my whole workout in and have had to just do squats or deads one day and then finish up the rest the next day. I haven't been feeling as drained as I thought I would so I'm going to do this whenever possible.

I'm already feeling like I could do some more deads again!
biggrin.gif
 
Sat 08 Sept 07

Press: warmup then 1 x 10 x 60kg, 1 x 8 x 60kg (132lb)

Bent-Over DB Row: 3 x 10 x 36kg (79lb) each db

Seated DB Press: 2 x 10 x 26kg, 1 x 8 x 26kg (55lb)

Lower back killing me after yesterday's deads! Forearm complained a bit doing standing presses so did some seated ones too as no pain from those.
 
Week 5:

Mon 10 Sept 07

Had to workout late again tonight. Not a good day for food so will try to make up for that afterwards.

Front Squats: 7 x 5 x 90kg (198lb)

Hang Cleans: 10 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 70kg, 2 x 3 x 80kg (176lb)

Front squats were okay but hang cleans suddenly got hard at 80kg. I wanted to get 10 reps with my top load but I just felt completely whacked and sore; my left forearm took a bit of a beating and my thumbs got sore from the hook grip. Wrists are much better so far this cycle.

Rest of workout will have to follow tomorrow.
 
"Suddenly got hard"? Wow, front squatting before cleans will do that.
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Congrats on the deadlift PB there mate.
 
Tues 11 Sept 07

Another late one.

Pendlay Rows: 4 x 10 x 80kg (176lb)

Dips: bw only - 30,25,15 - Experimented with a wider grip.
 
Weds 12 Sept 07

Deads: 1 x 10 x 60kg, 1 x 5 x 90kg, 1 x 3 x 140kg, 3 x 5 x 170kg, 2 x 3 x 170kg (374lb)

Press: 1 x 10 x 40kg, 1 x 5 x 50kg, 3 x 5 x 60kg (132lb)

Only managed 21 total reps with 170kg for deads. My form started to suffer so I called it quits.
 
Sat 15/09/07

Just a quick blat. Lower back still sore from deads.

ATG Squats: warmup then 1 x 10 x 120, 1 x 7 x 130
 
<div>
(Lol @ Sep. 15 2007,09:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Lower back still sore from deads.</div>
Is the soreness injury-related in any way, Lol? Or did you just beat the snot out of EVERYTHING when you did your deads?

Your numbers are looking great!
 
Week 6:

Tues 18 Sept 07

Front Squats: 1 x 5 x 90kg (198lb), 3 x 5 x 100kg (220lb)

Hang Cleans: 10 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 80kg, 5 x 85kg, 1 x 90kg (198lb) PR

Pendlay Rows: 5 x 5 x 90kg, (198lb)

Fewer front squats definitely helped with the hang cleans.
 
<div>
(_tim @ Sep. 17 2007,14:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Sep. 15 2007,09:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Lower back still sore from deads.</div>
Is the soreness injury-related in any way, Lol?  Or did you just beat the snot out of EVERYTHING when you did your deads?

Your numbers are looking great!</div>
Thanks Tim. Yeah, just thoroughly beaten up. All fine again now though.

21 total reps for deads with 374lb was a bit too much volume. Everything else was nicely sore but my spinal erectors were totally hammered. I think because my form dropped off from fatigue (towards the end of each set) I wasn't able to keep my lower back as tight as I should have which threw extra strain on that area.

The following few days were unpleasant; jobs like yard sweeping, weeding and lawn mowing were really difficult to get through. I needed to take constant breaks to stretch and massage my back, after which it would be fine again for a few minutes before a feeling of intense fatigue would come sweeping back again. Right royal nuisance!

Interestingly, 30 reps with 160kg (352lb) had much less of an effect than 21 total reps for with 170kg (374lb).

Deadlifting again only 5 days after the previous session may also have added to the problem.
 
20/09/07

Got a head cold and a stinky headache so I'm taking a few days off to get over it.
 
Fri 21/09/07

Didn't feel too bad today so decided to hit the weights tonight.

ATG Squats: warmup then 1 x 10 x 90kg, 1 x 5 x 130kg, 3 x 5 x 140kg (308lb)

Dips: 20, 15, 10 x bw+25kg (55lb) - haven't done these for a while so didn't go heavy.

Chins: 5 x bw+10kg, 4 x 5 x bw+15kg (33lb); + 3 negs at the end of the last set.

Seated DB Presses: 10 x 26kg, 10 x 28.5kg, 2 x 5 x 31kg (68lb)

Not too bad seeing I had a cold yesterday. I don't think I have ever squatted 3 x 5 with 140kgs, certainly not without a spotter anyway. They were good, deep reps too.
 
Sat 22/09/07

A few bits and bobs:

EZ-bar curls: 1 x 10 x 40kg, 3 x 5 x 51kg (112lb)

Tri Extensions: 15 x 40kg, 5, 10 x 48.5kg (107lb)

Calf Raises:  3 x 10 x 140kg (308lb)

One-legged calf raises: 2 x 10 x bw+31kg
 
Week 7:

Mon 24 Sept 07

Front Squats: 10 x 40kg, 5 x 80kg (176lb), 3 x 5 x 110kg (242lb) PB

Dips: 15, 10, 12 x bw+35kg (77lb)

Pendlay Rows: 3 x 5 x 100kg, (220lb)

Standing Press: 5, 3 x 65kg (143lb)

Push Press: 5, 7 x 65kg (143lb) - just a slight push to help things along

I think my shoulders were pretty shot from the dips so switched to push presses and really focussed on the negative.

Very pleased with the front squats. I only managed 110kg for one set of 3 reps last cycle. Note to self: Must try to get 5 x 115kg this cycle.
 
Front squats are looking real good there mate, congrats on the PB. they're particularly difficult for more than 3 reps too. I've been doing 3x5 also, always go home with bruised collarbones.
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Thanks Liege. Hey, I'm in so much pain everywhere else that I'm not even aware of any collarbone pain.
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This cycle is going to be cut short again too as I have yet another op on Monday 1st October. Another lump has come up and needs removing and checking. Not a good sign but at least my head and body scans showed all was clear for my brain and organs. I'm starting to feel like a patchwork quilt.
 
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