Lol's New HST Log

Fri 30/11/12

General Warmup
Dislocates with broom handle
Naked bar C&J's
Push-ups

Floor Press
15 x 40kg
15 x 60kg
15 x 70kg
10 x 80kg
10 x 85kg (187lb) @ RPE 10

Finding my way with these. Trying to figure out what works for me. Used hips to help get bar in position. Tried different hand spacings. Settled on pinkies just inside the rings. Bar just touches my chest in the bottom position if I arch my back as much as I can. The first rep always seemed the hardest as there's no stretch reflex to help. I held a short pause at the bottom position between each rep.

Dips
15 x bw @ RPE 10!

Wow! Good test. Floor presses definitely removed my dipping strength.

Chins
10 x bw - sternum to bar
6 x bw+20kg
5 x bw+20kg
5 x bw+20kg @ RPE 10
5 x bw - immediately following previous set; completely wasted

Handstand-against-wall
35 sec - 35 sec rest
35 sec - 60 sec rest
35 sec

These were really tough tonight. No way I could keep to my normal rest intervals.

Other thoughts

When I was doing the floor presses, I discovered that my 'good' York bar is now bent. Not good at all. It seems to be a smooth bend rather than a kink, almost as if it's bent from deadlifting a heavy weight (ha!) rather than because I slammed it down hard. So, it looks as if I'll have to invest in a high-quality training bar. Not cheap!

A pile of bumpers and a Pendlay Oly-bar are going to set me back a fair chunk of cash. Hmm. But I guess it'll be less than a few years gym membership, plus the bar has a lifetime guarantee against bending. I'll also be paying for the convenience of being able to train at home and for the time I save travelling to and from a suitable gym.
 
Yeah after hard benching, I can't do much for dips. I can only do one or the other in one workout.
 
Sat 01/12/12

Only this month for me to nail a 70kg snatch!I hope to get a PR in my C&J too.
Had to train very late tonight; found it hard to get psyched up.

General Warmup
Dislocates
Lunges
OHS with wooden pole

Hang Snatch
All reps from high hang at hips
WU: 5 x 20kg, 5 x 30kg

3 x 40kg
3 x 45kg
3 x 45kg
3 x 50kg
3 x 52kg
3 x 52.5kg - not great
3 x 52.5kg - better
3 x 55kg
0 x 56kg (123lb) - failed all three reps to front
2 x 56kg (123lb) - PR first rep good; second rep P-Sn

Not a particularly satisfying session but that last double was a PR by 1kg, even thought the second rep was more of a power snatch.

High-bar Back Squat
WU: 10 x 70kg, 5 x 100kg, 3 x 120kg

Work Sets
5 x 142kg (313lb) @ RPE 9 - got a bit forward on the first rep which made the whole set harder than it should have been.
5 x 142kg
3 x 142kg
3 x 142kg @ RPE 8.5

Good depth but these were all hard so instead of a third set of 5, I did two triples. I didn't do my usual higher-rep set to finish up either because I was tired and hungry.

Other thoughts

My 6' O-bar (which is now bent) doesn't have any center knurling. This means that the bar has a tendency to move around on my back a bit. It's enough to strip the skin off my back at the point of contact. So, I cut a short length off my latex resistance band, wrapped it around the middle of the bar and taped it in place. It worked a treat! Bar felt much more snug on my back after that. No skin removed during tonight's squats.

After training, I watched the 2012 American Open Weightlifting live on YouTube. Brilliant, except I'm in the UK so it kept me awake until 4:30am! The judging was a bit harsh but the MDUSA team did really well, with firsts in three of the weight categories.
 
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Mon 03/12/12

Bit rushed for time tonight.

General Warmup
1km C2 Row: 4:00 @ ~2:00/500m - nice gentle pace
Dislocates
Lunges
OHS with wooden pole

Hang Snatch
All reps from high hang at hips
WU: 5 x 20kg, 2 x 30kg, 5 x 30kg

3 x 40kg
2 x 45kg
2 x 50kg
3 x 52kg
0 x 55kg - oth reps FF; HEELS, HEELS, HEELS!!!
1 x 55kg - first rep good; second FF
1 x 55kg - first rep P-Sn; second FF
1 x 55kg - first rep FF; second rep good
1 x 55kg - first rep good; second FF
4 x 55kg PR - all reps good!

I got really cheesed off after failing to get so many doubles with 55kg. I knew I didn't have long so I got mad and pulled off 4 good reps! :) So much of this is mental. I know the load isn't heavy, yet I struggle to get myself to commit to getting under the bar. Getting mad really helped and I beat my best triple by a rep.

Handstand Push-ups Against Wall

12 x BW - RPE 9.5
10 x BW - RPE 10

Left shoulder complained a bit.

Short and not that sweet. Will have to try to fit some squats in tomorrow.
 
Tue 04/12/12

Just the squats I missed doing last night. However, as I have to front squat tomorrow night, thought I'd work up to a few heavier singles and keep volume low.

General Warmup
Lunges
Dislocates
Air squats

High-bar Back Squat
WU: 10 x 60kg, 5 x 70kg, 3 x 90kg, 3 x 110kg

Work Sets
1 x 130kg (286lb) - no belt
1 x 140kg (309lb) - no belt
1 x 150kg (331lb) @ RPE 8.5- belted
1 x 155kg (342lb) @ RPE 9 - belted
1 x 160kg (353lb) @ RPE 9.5 - belted PR

Oly shoes throughout.

Wasn't sure if I would get the 160 lift but it went up without a hitch; slightly slower but not grindy. Fairly certain that must be a high-bar PR for me.

Left shoulder complaining a bit once the load gets over 130kg, but it's holding up. I just do lots of trigger point stuff on it with a hard ball after a squat session and when I get up in the morning.

General Musings

Not sure what the expected difference in 1RM would be between a high-bar and low-bar squat, for someone who trained both? My best low-bar squat was 190kg, but at that time I was heavier and obviously stronger. Getting a solid 160kg high-bar squat—which is a deeper, less posterior-chain, less 'hip-drivey' kind of squat—surely means I should to be able to get over 160 for low-bar, if my shoulder was up to it. Dunno. Can't test it out until my shoulder is better.
 
Wed 05/12/12

General Warmup
Lunges
OHS with broom handle
Dislocates with broom handle
Naked C&J's!

Hang Cleans (& Jerks)
All reps from high-hang. Because of jerks, dropped bar between reps and then lifted back to high-hang.
5 x 35kg + 5 x 2 jerks - ie. jerked, then lowered back to shoulders, then jerked again
3 x 55kg + 3 x 2j
3 x 65kg + 1 x j
0 x 80kg - messed up clean; decided to drop back down again.
3 x 65kg + 2 x 2j
1 x 75kg + j
1 x 75kg + j
2 x 80kg + 2 x j
2 x 80kg + 2 x j
2 x 85kg + 2 x j PR from high-hang
10 x [1 x 87kg (192lb) + j] - all good jerks
1 x 90kg (198lb) + j
1 x 90kg (198lb) - racked bar ready for squats

So I got a PR for a double with 85kg from the high hang. Think I could get a double with 86 or 87 but saved it for next time.

Front Squats
5 x 105kg (231lb)
5 x 110kg (242lb)
4 x 115kg (254lb) - I was so close to getting 5 reps but I started getting a cramp in my arm so I racked the bar!

Belted for all reps; Oly shoes.

Front squats are such a great movement when you get them right, but it's very easy to let your form go just a little bit and then they suddenly get much harder. I didn't tighten up enough before that 4th rep with 115 and I paid the price: elbows dropped a bit and it was hard to get them back up and then right biceps started to cramp. Still, four reps with 115kg is the best I've done this year.
 
You are a squatting machine! Well done on the high-bar and front squats. Quads must be coming along nicely.
 
Thurs 06/12/12

Sci said:
Quads must be coming along nicely.
Click to expand...

I wish! They'll never be the wheels I'd like them to be. :)

I had been intending to do some kind of squat everyday to help with my bottom position flexibility: 3 x weekly with heavier loads and on other days doing front squats or overhead squats with lighter loads and pauses to practice being in a deep squat with a more upright torso. Haven't managed that yet though. I'm not doing a lot of volume so these old legs are recovering well enough to maintain 3 x weekly squatting. My knees are feeling good; I thought they might start to give me trouble. Not going to complain about that!

Brief session tonight.

General Warmup
Push-ups
Dislocates

Floor Press
15 x 45kg,10 x 65kg

6 x 85kg (187lb) - left shoulder popping!
7 x 90kg (198lb) PR - still popping!
6 x 90kg (198lb) - left arm struggling
6 x 90kg (198lb) @ RPE 10

I used the low rack pins to support the bar tonight. It was different because each rep started at the top like regular bench. I'm not sure which I prefer yet? Left shoulder started popping with 85kg so I had to mess with my scapulae a bit during the set which was annoying. Things seemed to improve as I went along, so I'll stick with this method for a few more sessions and see how I get on.

Pendlay Row
8 x 90kg (198lb) @ RPE 10
8 x 90kg (198lb) @ RPE 10

Second set immediately followed by...
5 x BW pull-ups @ RPE 10! Haha.

All reps started from floor. To save time, thought I'd try using the same bar I'd been using for floor press. Didn't make 10 reps on the first set which was a bit disappointing. Jumping straight into pull-ups was fun and left me with a feeling of deep tiredness. :)

Skipped handstands as traps and shoulders sore from yesterdays C&J's.
 
Fri 07/12/12

Haven't had chance to eat much today so I wasn't feeling strong going into tonight's session. A double-strength coffee with honey definitely required to kick things off!

General Warmup
Dislocates
Lunges
OHS with wooden pole

Hang Snatch
All reps from high hang at hips
WU: 10 x 15kg, 5 x 20kg, 3 x 30kg, 3 x 35kg

3 x 40kg
3 x 45kg
3 x 50kg
2 x 55kg - 3rd rep failed behind
3 x 55kg
5 x 55kg PR

No straps.

Better session. Tweaked my technique again tonight. Better hip thrust and speed under the bar resulted in a better catch. Don't mind missing a rep behind because it means I overshot rather than undershot. Got two extra reps for the final set for a PR.

High-bar Back Squat
WU: 10 x 20kg, 10 x 60kg, 5 x 90kg, 5 x 110kg

Work Sets
5 x 140kg (308lb) @ RPE 8
5 x 142.5kg (314lb) @ RPE 8.5
5 x 142.5kg (314lb) @ RPE 9

Oly shoes; belted for work sets; all reps good.

Skipped my usual metabolic set as I decided to conserve a bit of energy.

Handstand-against-wall
35 sec - ok
35 sec - ok
35 sec - fatigue kicking in
35 sec - fairly brutal but made it past the time

35 sec rest interval between each h/s.

A PR of sorts. Much better than last h/s session. Got to make 5 x 35s and then I'll move up to 40 seconds.

General Musings
Not a lot of work but better than nothing. Overall, I did better than expected. Small improvement in snatch technique which I hope to be able to carry forward to next session.
 
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Good job on the PR!

Interesting you mention technique, which I’ve always understood is extremely important in Oly lifting. I’m coming to understand how much more important to powerlifting it is than I realized. I’d estimate that about 75% of my failed PR attempts are due to technique and not that I wasn’t strong enough that day.
 
grunt11 said:
Good job on the PR!

Interesting you mention technique, which I’ve always understood is extremely important in Oly lifting. I’m coming to understand how much more important to powerlifting it is than I realized. I’d estimate that about 75% of my failed PR attempts are due to technique and not that I wasn’t strong enough that day.
Click to expand...

Thanks Grunt! What you say is so true. Even for a heavy set of five squats, if I mess up my form on an early rep, I've pretty much blown the set due to the extra energy I've wasted having to rescue the bad rep. Dialling in technique for the power lifts and the O-lifts is vital. I think when you are trying for a new 1RM in the O-lifts, if you mess up your technique in any way, you are going to fail that lift. There is so little you can do to rescue things; there just isn't time. With the power lifts, the same is true except it's not the time as much as the wasted energy from using an inefficient bar path.

I watched the 2012 American Open Weightlifting last weekend and witnessed some fairly light-weight girls lifting what I can lift in the snatch and C&J. I know I can out-deadlift and out-squat them (that's what I'm telling myself anyway!) so I know that the reason they can out-Oly-lift me is technique, speed and flexibility, not strength. I'm hoping that by sticking with it, I'll eventually get to some reasonable numbers. A body-weight snatch should be possible and a 115-120kg C&J should be possible if I don't get injured along the way. We'll see. :)
 
Sat 08/12/12

I thought I'd have a go at straightening my York O-bar today. I read some good advice on bars on the Ivenko website (here's one good article.

First I put a chalk line along the outside of the bend in the bar so I could tell the bar wasn't moving as I applied force to it. I then applied steady pressure in the opposite direction to the bend. I used some clamps and some strong straps with ratchets to pull the bar towards a strong, mahogany timber support. I got it as tight as I dared and then released the tension to see if there was any change. Seemed like it was a little better so I cranked it up again, this time a little tighter, and left it for a while.

York-bar-rebend.jpg

When I released it again, it didn't seem to have improved any more. Hmm...

So, I decided to use a more dynamic method. This was going to be more hit-and-miss with more risk of messing it up. I made a stack of wood with a 3x2 piece at the top to support the centre of the bar. The stack was high enough so that regular plates would clear the floor by a few inches once I sat the bar on the 3 x 2. I then put a 20kg plate on either end of the bar, rotated the bar until the bend was towards the floor and marked the inside of the bend with chalk. Then I lifted the bar up about 6" and allowed it to drop while keeping hold of it to ensure that the chalk mark stayed uppermost. I saw the bar flex quite a bit. Wow! It worked. The bar was almost perfectly straight again!

York-bar-rebend2.jpg

I'm not sure whether I've weakened the bar more by straightening it out this way. I'll have to keep an eye on it. It may just bend again as soon as I use it for O-lifts. We'll see.

Time for a quick test...

General Warmup
Dislocates
25 x Push-ups

Floor Press
W/U: 15 x 55kg, 15 x 75kg

10 x 85kg (187lb)
7 x 90kg (198lb)
8 x 90kg (198lb) @ RPE 10, PR - faster reps

20 x Push-ups

Wrist wraps for work sets. Left shoulder complained a bit.

No problems with the bar. The real test will come with the Oly work or heavy squats or deads.
 
Mon 10/12/12

General Warmup
Dislocates
OHS with wooden pole

Hang Snatch
All reps from high hang at hips
WU: 10 x 15kg, 5 x 20kg, 3 x 30kg, 3 x 35kg

3 x 40kg
3 x 45kg
3 x 50kg
3 x 55kg - Brain went to mush; did 2 x P-Snatch then one good rep
2 x 60kg - Failed 3rd rep to front
1 x 60kg - lost grip on 2nd rep
2 x 60kg - P-Sn, good rep
2 x 62kg PR - got both reps but not my best form
3 x 55kg - last rep not great
3 x 55kg - all good reps!

No straps.

When I remember to use my technique improvement (from last Friday), the bar flies up. Really had to push for 60kg tonight as I'm running out of month before my 70kg attempt. That will be from the floor though. The reps for my PR with 62 weren't pretty but they still count. :)

High-bar Back Squat
WU: 10 x 65kg, 5 x 95kg, 3 x 120kg

Work Sets
5 x 145kg (320lb) @ RPE 8.5 PR for high-bar
5 x 145kg (320lb) @ RPE 9
3 x 145kg (320lb) @ RPE 8.5
3 x 145kg (320lb) @ RPE 8.5

Oly shoes; belted for work sets; all reps good.
Skipped metabolic set (again) to conserve energy. Load increased by 2.5kg (5.5lb) over Friday.

Pull-ups
10 x BW

Chins
3 x BW+25kg @ RPE 8
3 x BW+25kg
3 x BW+25kg
3 x BW+26kg
3 x BW+26kg @ RPE 9
15 x BW - had a longer rest than normal before doing this set, hence 15 reps.

All triples were spot on and felt good.

Handstand-against-wall
70 secs - hard

Back fatigued quickly having just done chins but I got more than a minute so that's ok.
 
It looks like you’re really doing something right with all the PRs you’ve been hitting lately. Is there anything particular that you attribute it to?
 
grunt11 said:
It looks like you’re really doing something right with all the PRs you’ve been hitting lately. Is there anything particular that you attribute it to?
Click to expand...

Yeah, either working on new movements or working on movements that have a high carry-over from other more familiar movements. :) So my high-bar squat PRs are still below my former low-bar PRs but I count them as different PRs because the movement really is quite different: I'm much more upright and go deeper in the hole in high-bar.

The snatch and its variants are so technique dependent that I always hope to make a PR of some kind every session. I have fractional plates to allow me to add small increments which helps. Smallest one's are 0.25kg so I can add 0.5kg (1.1lb) to the bar and count it as a PR. :)

The other thing that helps is that I'm clawing back former strength levels, although I was much heavier when I was stronger a few years ago. I'm also controlling my calorie intake reasonably well and my sleep is not too bad. I guess it all helps.
 
Yeah, either working on new movements or working on movements that have a high carry-over from other more familiar movements. So my high-bar squat PRs are still below my former low-bar PRs but I count them as different PRs because the movement really is quite different: I'm much more upright and go deeper in the hole in high-bar.
Click to expand...
The carry-over phenomenon sounds just like the Westside method, advocating using other exercises than the “big three” in order to train them while avoiding plateaus and burnout. Having just recently started doing High Bar Squats and Conventional Deadlifts because of a hip issue I now have to agree that they are very different exercises.
 
Wed 12/12/12

Had to train really late tonight. Didn't want to slam any bars and upset my neighbours so no heavier snatches and no cleans.

General Warmup
Dislocates
OHS with wooden pole
Lunges
25 x push-ups

Hang Snatch
All reps from high hang at hips
WU: 10 x 15kg, 5 x 20kg, 5 x 30kg, 3 x 35kg

3 x 40kg

That was it for these tonight. I'll try to get a chance to do some heavier reps tomorrow. They served as an extra warm-up.

Floor Press
W/U: 15 x 40kg, 15 x 60kg, 5 x 80kg

10 x 90kg (198lb) @ RPE 9.5 PR
8 x 92.5kg (204lb) @ RPE 9.5 PR
6 x 92.5kg (204lb) @ RPE 10

Front Squats
W/U: 10 x 60kg, 5 x 80kg, 3 x 100kg

4 x 120kg (265lb) @ RPE 9.5 PR (for this year)
3 x 120kg (265lb) @ RPE 9
3 x 120kg (265lb) @ RPE 9

First workset was going to be a triple but once I got to three I decided I should try for five. Form broke down a bit on the fourth rep so I called it quits. Think I would have made the fifth rep if I had really needed it. That's a marked improvement over the past few weeks so my squat work is paying off. I will try for 300lb at the end of the year. I definitely would have bagged 130kg (287lb) tonight, maybe for a double.

Chins
W/U: 10 x BW
3 x BW+27.5kg (60lb) @ RPE 8.5 - 2 mins rest between all triples
3 x BW+27.5kg (60lb)
3 x BW+27.5kg (60lb)
3 x BW+27.5kg (60lb)
3 x BW+27.5kg (60lb) @ RPE 10
15 x BW - faster tempo; had about 5 mins rest from last set before this one.

All good reps.

38 x Push-ups - love the pump I get from a high-rep set of these.
 
Fri 14/12/12

Very short on time today but managed to do some sets of chins while I was packing to leave for weekend.

Chins
W/U: 10 x BW
3 x BW+30kg (66lb) @ RPE 9 - 3 mins rest between all triples
3 x BW+30kg (66lb)
3 x BW+30kg (66lb)
3 x BW+30kg (66lb)
4 x BW+30kg (66lb) @ RPE 10
15 x BW - faster tempo; had about 5 mins rest from last set; hard.

Deep feeling of strain in bis after these. Brilliant.
 
Sat 15/12/12

Rushed workout.

Quick warmup
Lunges
Dislocates

Hang Snatch
All reps from high hang at hips
WU: 10 x 15kg, 5 x 20kg, 5 x 30kg, 3 x 35kg

3 x 40kg
3 x 45kg
3 x 50kg
3 x 55kg - rushed these; rubbish reps.

No straps. No time! On to squats...

High-bar Back Squat
WU: 10 x 70kg, 5 x 100kg, 3 x 120kg

Work Sets
5 x 147.5kg (325lb) @ RPE 9 PR for high-bar
5 x 147.5kg (325lb) @ RPE 9

Oly shoes; belted for work sets; all good reps.
No time for any more sets. Another increase of 2.5kg (5.5lb) over Monday.

Not much volume but pleased with the PR.
 
Tue 18/12/12

Back at base but really pushed for time tonight so wanted to catch up on yesterday's missed squat session.

High-bar Back Squat
WU: 10 x 40kg, 10 x 70kg, 5 x 100kg, 3 x 120kg

Work Sets
5 x 150kg (330lb) @ RPE 9 PR for high-bar
5 x 150kg (330lb) @ RPE 9
3 x 150kg (330lb) @ RPE 8.5
2 x 150kg (330lb) @ RPE 8.5

Oly shoes; belted for work sets; all good reps.
No metabolic set as I'm front squatting tomorrow night. Load increased by 2.5kg (5.5lb) over Sat.

Very pleased that my squat loads are still going up consistently because my cals haven't been very consistent for the last few days. Must have been better than I thought.
 
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