If I don't burn out or stuff myself up somehow then it's definitely on the cards. I'm going to try for it. I think my main difficulty will be getting in enough calories and enough sleep.
Lol's New HST Log
- Thread starter Lol
- Start date
24/09/12
Apart from a lot of snatches and clean & jerks for practice—I really need it—I did some deads and benching.
Deads:
Warmups: 10 x 60kg, 10 x 100kg, 10 x 120kg
Work set(!):
5 x 160kg (352lb) - Hellishly harder than I had hoped!
2 x 0 x 180kg (396lb)
All reps in Oly shoes.
On first attempt with 180kg, the bar only lifted a couple of inches. No sense in fighting it. I could tell it had stalled so let it go. Second attempt wasn't any better. At least I know I have a lot to do here. I'm not unduly concerned as I've had a long hiatus from doing any deads.
Although cleans are a quite different movement once the bar is above the knee, I still need lots of posterior chain strength which I have obviously lost. I look forward to getting some of it back.
Bench:
Warmups: 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg
Work Sets:
9 x 90kg (198lb) @ RPE 9
3 x 100kg (220lb)
4 x 100kg (220lb) @ RPE 9.5
Lots of warmups as I always feel tightness where my clavicle broke. Gradual improvement still being made so that's good.
I was intending to do two triples at 100kg but the second set felt better than the first so I did an extra rep. Might well have gotten 5 had I gone for it, but I'm in no rush.
Apart from a lot of snatches and clean & jerks for practice—I really need it—I did some deads and benching.
Deads:
Warmups: 10 x 60kg, 10 x 100kg, 10 x 120kg
Work set(!):
5 x 160kg (352lb) - Hellishly harder than I had hoped!
2 x 0 x 180kg (396lb)
All reps in Oly shoes.
On first attempt with 180kg, the bar only lifted a couple of inches. No sense in fighting it. I could tell it had stalled so let it go. Second attempt wasn't any better. At least I know I have a lot to do here. I'm not unduly concerned as I've had a long hiatus from doing any deads.
Although cleans are a quite different movement once the bar is above the knee, I still need lots of posterior chain strength which I have obviously lost. I look forward to getting some of it back.
Bench:
Warmups: 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg
Work Sets:
9 x 90kg (198lb) @ RPE 9
3 x 100kg (220lb)
4 x 100kg (220lb) @ RPE 9.5
Lots of warmups as I always feel tightness where my clavicle broke. Gradual improvement still being made so that's good.
I was intending to do two triples at 100kg but the second set felt better than the first so I did an extra rep. Might well have gotten 5 had I gone for it, but I'm in no rush.
Well you know how deads work. You'll regain your strength on them pretty quickly as long as everything goes good. Course the problem is life crap getting in the way.
How much do you think the shoes help? I typically lift in socks when I deadlift, do you think the shoes are better? Are they a worthwhile investment?
How much do you think the shoes help? I typically lift in socks when I deadlift, do you think the shoes are better? Are they a worthwhile investment?
I don't think the O-shoes help with deads at all; but I think it's good for me to get used to pulling off the floor in a heeled shoe, which I have to do for cleans and snatches. I guess it's similar to pulling from around a 1" high platform in flat-soled shoes, which is a little bit harder than if I pull from the floor in socks.
Did you get your heaviest dead in socks? How do you feel about arch support for heavy loads?
Did you get your heaviest dead in socks? How do you feel about arch support for heavy loads?
Well that's kinda why I was asking. My heaviest dead was indeed done in just socks, but I've gotten some criticism about it stating that I am going to destroy my feet. What do you think about it?
Yeah lifting in those shoes would definitely turn that into almost a deficit deadlift, wonder if that will translate over to increased strength breaking it off the floor?
Yeah lifting in those shoes would definitely turn that into almost a deficit deadlift, wonder if that will translate over to increased strength breaking it off the floor?
It's really about the slight improvement in mechanical advantage that you get from being nearer to the floor (because there's no shoe sole to raise you up at all) along with the slightly reduced distance that the bar has to travel to lockout (because you're not as tall without shoes). If you try deadlifting in your regular shoes but with the bar slightly raised from standard height (eg. by putting thick pieces of rubber matting under the weight plates) you can test this for yourself.
I can't see how it will destroy your feet but if you ever had a tendency towards being flat-footed then I suppose there is more of a chance that deadlifting without any arch support could give you problems in that area. I can't be sure, but I think that unless you are doing lifts with >= 3 x bw (obviously with good form) that you'll be ok. Have you ever felt any ankle twinges? Without arch support, my biggest worry would be that I might cause my ankle to roll inwards. Steve Jones broke the bottom of his tibia (I think it was) doing his heavy deads but he was up in the 800+lb zone. I can't remember if he said he was in shoes or not? Might be worth doing a search.
I suppose it would but my problem seems to be quad strength at the moment. I haven't done any heavy back squatting in ages and it really shows. I can break the bar off the floor ok but then there's nothing left in my quads. If my shoulder/clavicle allows me to get back to some heavier low-bar back squats soon then I should see some improvement. The fact that 160kg deads felt really hard also tells me that my whole posterior chain is much weaker than it was. Low-bar back squats should help with that too.
Yes, I remember when Steve did that. He was wearing sneakers and his foot rolled or shifted. It kind of blew my mind that he was in the 800 club and had never thought that maybe a squishy sole wasn't the best support for deadlifting loads of that magnitude. I'm not personally too worried about it. I think the people I was lifting with are just alarmists. One guy who I am good friends with would deadlift with me a lot and insisted I quit using mixed grip and start using double overhand with straps because he was sure I was going to tear something doing that.
Well let's hope you can back squat safely. I know you are not the type to push it too hard and reinjure yourself. That would be horrible. But you were squatting a ton before, I'm sure once you can do squats, you'll gain strength back relatively quickly. Squats seem to have a highly neural component to them, which isn't a surprise. Whenever I quit doing squats, I lose a lot of strength in them quickly and I also gain it back pretty quickly when I start again.
As for the rest, have you thought about doing rack pulls?
Well let's hope you can back squat safely. I know you are not the type to push it too hard and reinjure yourself. That would be horrible. But you were squatting a ton before, I'm sure once you can do squats, you'll gain strength back relatively quickly. Squats seem to have a highly neural component to them, which isn't a surprise. Whenever I quit doing squats, I lose a lot of strength in them quickly and I also gain it back pretty quickly when I start again.
As for the rest, have you thought about doing rack pulls?
26/09/12
General Warmup
500m C2 row, 2:04
Hang Split-Snatches
Warmups: 5 x 20kg, 3 x 30kg, 3 x 40kg
Work Sets:
3 x 50kg
3 x 55kg
3 x 55kg
2 x 1 x 60kg
1 x 62.5kg
1 x 65kg
1 x 67.5kg (PR) - nothing to write home about but it gives me something to beat next time.
2 x 0 x 70kg - think I was a bit too fatigued by now to really go for these. I didn't quite get under the bar properly.
First time I've ever tried split-snatching. These were lots of fun but much more tiring than I thought they would be considering the loads. By the time I got to 70kg I was fried. My traps were already sore.
I figured I would have a go at these while I work on my ankle and hip flexibility for the catch in the squat snatch. Apparently, that's a good idea. It certainly is a lot easier for me to get under the bar using a split technique—it allows me to maintain a more upright torso which is a whole lot kinder on my shoulders. The first and second-pull are the same so there's plenty of carry-over to a squat-snatch.
My goal is to get to 80kg by the end of the year.
Front Squats
Warmups: 10 x 45kg, 5 x 60kg, 5 x 80kg, 5 x 90kg (198lb)
Work Sets:
5 x 100kg
5 x 100kg
6 x 100kg (220lb) @ RPE 9
Immediately followed by metabolic set…
Low-bar Back Squats
10 x 100kg (220lb)
Wow! I haven't done back squats for a wee while and I could really tell. As soon as I got the bar on my back it actually felt heavier than when I had it on my shoulders for the front squats! Just shows how much conditioning plays a part in our perception of load. It wasn't as awkward to get my left hand on the bar, so all my stretching seems to be doing the trick.
My fatigued quads really started to burn nicely by the last few reps. I could also feel the muscles in my lower-legs fighting hard to stabilise me (peroneus longus?). Never felt that before. Slightly disconcerting.
Called it quits there as I needed food.
General Warmup
500m C2 row, 2:04
Hang Split-Snatches
Warmups: 5 x 20kg, 3 x 30kg, 3 x 40kg
Work Sets:
3 x 50kg
3 x 55kg
3 x 55kg
2 x 1 x 60kg
1 x 62.5kg
1 x 65kg
1 x 67.5kg (PR) - nothing to write home about but it gives me something to beat next time.
2 x 0 x 70kg - think I was a bit too fatigued by now to really go for these. I didn't quite get under the bar properly.
First time I've ever tried split-snatching. These were lots of fun but much more tiring than I thought they would be considering the loads. By the time I got to 70kg I was fried. My traps were already sore.
I figured I would have a go at these while I work on my ankle and hip flexibility for the catch in the squat snatch. Apparently, that's a good idea. It certainly is a lot easier for me to get under the bar using a split technique—it allows me to maintain a more upright torso which is a whole lot kinder on my shoulders. The first and second-pull are the same so there's plenty of carry-over to a squat-snatch.
My goal is to get to 80kg by the end of the year.
Front Squats
Warmups: 10 x 45kg, 5 x 60kg, 5 x 80kg, 5 x 90kg (198lb)
Work Sets:
5 x 100kg
5 x 100kg
6 x 100kg (220lb) @ RPE 9
Immediately followed by metabolic set…
Low-bar Back Squats
10 x 100kg (220lb)
Wow! I haven't done back squats for a wee while and I could really tell. As soon as I got the bar on my back it actually felt heavier than when I had it on my shoulders for the front squats! Just shows how much conditioning plays a part in our perception of load. It wasn't as awkward to get my left hand on the bar, so all my stretching seems to be doing the trick.
My fatigued quads really started to burn nicely by the last few reps. I could also feel the muscles in my lower-legs fighting hard to stabilise me (peroneus longus?). Never felt that before. Slightly disconcerting.
Called it quits there as I needed food.
I definitely agree with your observation re squats. Same for deads too. I'm hoping my back squats will help bring my deads back on-line.
I'll get back to some rack pulls once I'm happy that my bone has healed a bit more. It still gets pretty sore after a good workout. The snatches I did last night started to take their toll but it seems ok again today. All good.
28/09/12
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
10 x 3 x 40kg
All for form practice from below knee. Some good, some not so good. I have figured out a way to get lower in the hole but I'm still working on joint flexibility.
Muscle Snatch
1 x 62.5kg
Push Press
Warmups: 10 x 40kg, 5 x 50kg
Work Sets:
5 x 60kg
5 x 60kg
5 x 62.5kg
5 x 65kg
Thought I would try some pressing to see how my shoulder would fare. A few twinges. Not great but at least I can start from here and hopefully build back up again.
Deads
Warmups: 5 x 65kg
Singles
1 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg (374lb)
0 x 180kg (396lb)
1 x 170kg
1 x 170kg
All reps in socks. Funny, made no difference being in socks. Still missed the 180kg. It is possible that I might have had a bit more oomph for the 180kg attempt if I'd been fresher; even though all the snatches were light, they still take their toll. I'll give it another go next week and do my work set(s) afterwards.
Pull-ups
BW x 12 @ RPE 8.5
BW x 15 @ RPE 10
Both sets with wide-grip
Dips
BW x 20
BW+25 x 10 @ RPE 8
BW+30 x 12 @ RPE 9
BW+30 x 12 @ RPE 10
Quite pleased that I got through these ok having done push-presses beforehand. Last set was a max effort. Form was good. No grindy reps; bit of a slow down on the very last two.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
10 x 3 x 40kg
All for form practice from below knee. Some good, some not so good. I have figured out a way to get lower in the hole but I'm still working on joint flexibility.
Muscle Snatch
1 x 62.5kg
Push Press
Warmups: 10 x 40kg, 5 x 50kg
Work Sets:
5 x 60kg
5 x 60kg
5 x 62.5kg
5 x 65kg
Thought I would try some pressing to see how my shoulder would fare. A few twinges. Not great but at least I can start from here and hopefully build back up again.
Deads
Warmups: 5 x 65kg
Singles
1 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg (374lb)
0 x 180kg (396lb)
1 x 170kg
1 x 170kg
All reps in socks. Funny, made no difference being in socks. Still missed the 180kg. It is possible that I might have had a bit more oomph for the 180kg attempt if I'd been fresher; even though all the snatches were light, they still take their toll. I'll give it another go next week and do my work set(s) afterwards.
Pull-ups
BW x 12 @ RPE 8.5
BW x 15 @ RPE 10
Both sets with wide-grip
Dips
BW x 20
BW+25 x 10 @ RPE 8
BW+30 x 12 @ RPE 9
BW+30 x 12 @ RPE 10
Quite pleased that I got through these ok having done push-presses beforehand. Last set was a max effort. Form was good. No grindy reps; bit of a slow down on the very last two.
29/09/12
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
3 x 40kg
3 x 40kg
3 x 45kg
Bit more practice from below knee. Still got to work on pulling myself under the bar. As soon as I got to 45kg I kept wanting to power snatch. :-/
Clean & Jerk
Warmup: 3 x 40kg
1 x 60kg - three jerks
3 x 60kg
3 x 65kg
3 x 70kg
3 x 75kg (165lb)
Weights lowered back to floor under control each rep.
Hang Clean
2 x 75kg - stopped after 2 reps as I got a twinge in my right biceps from lowering the bar.
Front Squat
10 x 70kg
10 x 80kg
10 x 90kg @ RPE 9
All reps as deep as possible. Belted up for last set as it helps me to focus on keeping my back tight.
Tonight's session was meant to be for a bit of practice. Nothing heavy. Even then I managed to tweak my right biceps lowering the bar. Stopped right away as I'm an old bloke now and I don't heal as fast as I used to. Better not to make anything worse if at all possible. Day off tomorrow.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
3 x 40kg
3 x 40kg
3 x 45kg
Bit more practice from below knee. Still got to work on pulling myself under the bar. As soon as I got to 45kg I kept wanting to power snatch. :-/
Clean & Jerk
Warmup: 3 x 40kg
1 x 60kg - three jerks
3 x 60kg
3 x 65kg
3 x 70kg
3 x 75kg (165lb)
Weights lowered back to floor under control each rep.
Hang Clean
2 x 75kg - stopped after 2 reps as I got a twinge in my right biceps from lowering the bar.
Front Squat
10 x 70kg
10 x 80kg
10 x 90kg @ RPE 9
All reps as deep as possible. Belted up for last set as it helps me to focus on keeping my back tight.
Tonight's session was meant to be for a bit of practice. Nothing heavy. Even then I managed to tweak my right biceps lowering the bar. Stopped right away as I'm an old bloke now and I don't heal as fast as I used to. Better not to make anything worse if at all possible. Day off tomorrow.
01/10/12
General Warmup: lots of dislocates and shoulder rotations; air squats.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg, 3 x 35kg
3 x 40kg
3 x 40kg - best form yet
3 x 42.5kg
3 x 45kg
3 x 47.5kg
2 x 50kg - third rep sucked
3 x 50kg - better
2 x 50kg - third rep sucked again
A bit better again tonight. Everything just felt a bit smoother.
Bench
Warmups: 10 x 40kg, 10 x 50kg, 10 x 60kg, 5 x 80kg (176lb)
Work Sets
3 x 100kg (220lb) @ RPE 8.5
3 x 100kg @ RPE 9
3 x 100kg @ RPE 8.5
3 x 100kg @ RPE 9
4 x 100kg @ RPE 9.5
1 x 105kg (231lb)
1 x 110kg (242lb) - it felt heavy but it went up ok; not grindy.
Had to keep massaging the sore area of muscle around my left clavicle between sets as it's still all very tight. Massaging helps a lot, even if it isn't particularly pleasant. Making that last single with some to spare means I'm probably good for 250lb right now. I'm pleased with that.
Chins
Warmup: 10 x BW with legs tucked - very strict; goal is to get 10 L-sit chins; tucked chins are a step along the way.
Work Sets
5 x BW+25kg
5 x BW+25kg
5 x BW+25kg @ RPE 10
10 x BW - got rid of weight then carried on; horrid!
Handstand Against Wall
3 x 30 seconds with 30 second rest intervals.
These are actually very hard. By the third interval, 30 seconds seemed like a long time.
General Warmup: lots of dislocates and shoulder rotations; air squats.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg, 3 x 35kg
3 x 40kg
3 x 40kg - best form yet
3 x 42.5kg
3 x 45kg
3 x 47.5kg
2 x 50kg - third rep sucked
3 x 50kg - better
2 x 50kg - third rep sucked again
A bit better again tonight. Everything just felt a bit smoother.
Bench
Warmups: 10 x 40kg, 10 x 50kg, 10 x 60kg, 5 x 80kg (176lb)
Work Sets
3 x 100kg (220lb) @ RPE 8.5
3 x 100kg @ RPE 9
3 x 100kg @ RPE 8.5
3 x 100kg @ RPE 9
4 x 100kg @ RPE 9.5
1 x 105kg (231lb)
1 x 110kg (242lb) - it felt heavy but it went up ok; not grindy.
Had to keep massaging the sore area of muscle around my left clavicle between sets as it's still all very tight. Massaging helps a lot, even if it isn't particularly pleasant. Making that last single with some to spare means I'm probably good for 250lb right now. I'm pleased with that.
Chins
Warmup: 10 x BW with legs tucked - very strict; goal is to get 10 L-sit chins; tucked chins are a step along the way.
Work Sets
5 x BW+25kg
5 x BW+25kg
5 x BW+25kg @ RPE 10
10 x BW - got rid of weight then carried on; horrid!
Handstand Against Wall
3 x 30 seconds with 30 second rest intervals.
These are actually very hard. By the third interval, 30 seconds seemed like a long time.
Broke my left clavicle back in April (I think it was). It's still sore to the touch and I also have lots of issues with my left shoulder now. I'm attempting to force it to do what I want it to do. Lots of warmups really help.
http://thinkmuscle.com/forum/showthread.php?17504-Lol's-New-HST-Log&p=230853#post230853
When I looked back at that post, I was surprised to see that I actually broke myself back at the end of March! That's just over six months ago now. Apparently, bone remodelling should continue for at least another six months so I'm hoping that the discomfort and soreness that I still have will continue to diminish. Benching and overhead pressing are definitely the most uncomfortable exercises. Dips now feel better than benching. I haven't really got back to low-bar back squats yet. They still put quite a strain on the area. I might try high-bar for a while and see how I get on with them.
02/10/12
General Warmup
500m C2 row in 1:57
Front Squat
Warmup: 10 x 60kg, 5 x 80kg
Work Sets
5 x 102.5kg (225lb)
5 x 102.5kg (225lb)
6 x 102.5kg (225lb)
Oly shoes; belted for all work sets.
Just a quick leg session tonight. I'm doing lots of quad and hip flexor stretches at the moment which are working out well. My position in the hole is feeling more stable and comfortable. I have a way to go though.
This is one stretch I'm working on:
http://www.youtube.com/watch?v=WLh0jF5M_gY
My right knee is better than it has been in ages following only three days of doing this. It's almost miraculous! I can lie back on the floor now when stretching my left side; my right side is a little tighter but it's improved a lot too.
General Warmup
500m C2 row in 1:57
Front Squat
Warmup: 10 x 60kg, 5 x 80kg
Work Sets
5 x 102.5kg (225lb)
5 x 102.5kg (225lb)
6 x 102.5kg (225lb)
Oly shoes; belted for all work sets.
Just a quick leg session tonight. I'm doing lots of quad and hip flexor stretches at the moment which are working out well. My position in the hole is feeling more stable and comfortable. I have a way to go though.
This is one stretch I'm working on:
http://www.youtube.com/watch?v=WLh0jF5M_gY
My right knee is better than it has been in ages following only three days of doing this. It's almost miraculous! I can lie back on the floor now when stretching my left side; my right side is a little tighter but it's improved a lot too.
03/10/12
General Warmup: 500m C2 row in 1:45; lots of dislocates and shoulder rotations; air squats.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
3 x 40kg
3 x 40kg
3 x 42.5kg
3 x 42.5kg
3 x 45kg
3 x 50kg
Still greasing the groove. About as good as last time but no better. One or two good reps where everything felt right. Next session I will aim to do more reps with 50kg.
Clean & Jerk
3 x 60kg
3 x 70kg
3 x 80kg (176lb)
3 x 80kg (176lb)
Weights lowered back to floor under control each rep. Jerks were better tonight: more confident getting under the bar; faster arms and better lockout. Lowering 80kg back down to rack position was a good workout for my shoulders.
General Warmup: 500m C2 row in 1:45; lots of dislocates and shoulder rotations; air squats.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
3 x 40kg
3 x 40kg
3 x 42.5kg
3 x 42.5kg
3 x 45kg
3 x 50kg
Still greasing the groove. About as good as last time but no better. One or two good reps where everything felt right. Next session I will aim to do more reps with 50kg.
Clean & Jerk
3 x 60kg
3 x 70kg
3 x 80kg (176lb)
3 x 80kg (176lb)
Weights lowered back to floor under control each rep. Jerks were better tonight: more confident getting under the bar; faster arms and better lockout. Lowering 80kg back down to rack position was a good workout for my shoulders.
05/10/12
General Warmup
500m C2 row in 2:00; lots of dislocates; walking lunges
Front Squat
Warmup: 10 x 60kg, 5 x 80kg (176lb)
Work Sets
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb) @ RPE 9
3 x 110kg (242lb) @ RPE 9
3 x 110kg (242lb) @ RPE 9
Oly shoes; belted for all work sets.
That was fun! I intended to try 8 x 3 x 105 but figured I'd try one triple with 110. Once that was in the bag, I didn't want to drop back down.
I took vids of the last few sets to check my form. Knees not staying out coming up out of the hole so I'll have to work on that.
Press
Warmup: 10 x 30kg, 10 x 40kg, 5 x 50kg
Work Sets
4+2 x 60kg - added 2 push presses
60kg seemed very hard so decided to call it quits and do some other stuff tomorrow. Too long without food and I've run out of whey so I'm missing my pre-workout shake. It makes a difference.
General Warmup
500m C2 row in 2:00; lots of dislocates; walking lunges
Front Squat
Warmup: 10 x 60kg, 5 x 80kg (176lb)
Work Sets
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb)
3 x 110kg (242lb) @ RPE 9
3 x 110kg (242lb) @ RPE 9
3 x 110kg (242lb) @ RPE 9
Oly shoes; belted for all work sets.
That was fun! I intended to try 8 x 3 x 105 but figured I'd try one triple with 110. Once that was in the bag, I didn't want to drop back down.
I took vids of the last few sets to check my form. Knees not staying out coming up out of the hole so I'll have to work on that.
Press
Warmup: 10 x 30kg, 10 x 40kg, 5 x 50kg
Work Sets
4+2 x 60kg - added 2 push presses
60kg seemed very hard so decided to call it quits and do some other stuff tomorrow. Too long without food and I've run out of whey so I'm missing my pre-workout shake. It makes a difference.