My training log

T

Tryingtologin

Member
Thought I would start a log just to keep track of things.

Quick intro: I’ve been training for a few years without much gain in terms of size, probably due to crappy diet. I’ve only just stumbled upon HST and I like it so far.

My routine is an A, B split, training Mondays, Wednesdays and Fridays. (Unless life gets in the way.)

A

Squat
DB Bench
Chins
High pull
Hammer curls
CGBP
Calves

B

Pendlay rows
Dips
DL
High pull
Hammer curls
Tri pull down
Calves

When I started, I guestimated my RMs, some where accuarate, some where waay off.
I’ve done 15x2, 10x2 and now doing 5x3.

I’m in my 3rd week of 5’s and will continue pushing on for another 4 weeks when I go on holiday, which will be a 10 day SD.

Thu 21/3/13

B

Pendlay row – 60kgx5, 85kgx6, 85kgx5, 85kgx4

Dips – BWx5, BW+17kgx9, BW+17kgx6, BWx12

DL – 110kgx5, 150kgx5,5,5

High pull – 15kgx5, 27.5kgx5,5,5, 15x12

Hammer curl – 15kgx5, 20kgx6x2

Tri pull down – 4x5, 7+1x5,5,5, 5x12 (plates, not sure on weight)

Standing calf raise – 110kgx10, 150kgx15

The high pull aren't pretty, more like a standing upright croc row/clean. Will stay on this weight or maybe drop to save form.
 
Last edited:
Sat 23/3/2013

A

Squat - 40kgx5, 60kgx5, 90kgx3, 115kgx5,5,3,2

Flat DB bench - 15kgx5, 20kgx5, 35kgx5,5,5, 25kgx12

Chins - BWx5, 15kgx8,7, BWx10

High pull - 15kgx5, 27,5kgx5,5,5, 15kgx12

Hammer curl - Skipped

CGBP - 60kgx5, 75kgx5,4,4,2, 60kgx10

Standing calf raise - Skipped


Squats killed me today. Approaching my true 5RM. The last cluster was more of a deep squat with a Good Morning coming up of the hole. Everything else felt heavy afterwards and took what felt like forever.


The flat DB bench is also getting a bit wobbly. One day I'll end up with a DB implanted in my face :eek:. I just bought a incline/decline bench, so I'll try and add a incline BB bench instead, pending on whether my left shoulder/triceps approve.
 
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Mon 25/3/13

B

Pendlay row - 60kgx5, 90kgx5,5,5

Dips - BWx5, 20kgx8,7, BWx11

DL - 110kgx5, 155kgx5,5,5

High pull - 15kgx5, 27.5kgx5,5,5, 15kgx12

Hammer curl - 15kgx5. 20kgx7,6

Tri pull down - 4x5, 7+1x5,5,5, 5x12

Standing calf raise - 110kgx10, 160x15


Late session tonight, started at 9pm. All felt pretty good. Will continue to increase on most lifts.
The standing calf raises feel a bit *scary*. Not used to unrack and hold that weight as there is no way I'll be doing squats with this weight any time soon.

On a side note, I think I have one of the most dangerous gyms in the world. Cleaned up the garage today and found 3 Red back spiders. One on my daughter's toy pushie... Caught two, but one got away!
 
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Tryingtologin said:
On a side note, I think I have one of the most dangerous gyms in the world. Cleaned up the garage today and found 3 Red back spiders. One on my daughter's toy pushie... Caught two, but one got away!
Click to expand...
Better check under that bench before your next session! :)
 
Wed 27/3/13

A

Squat - 40kgx5, 60kgx5, 90kgx3, 118kgx5,5,5

Flat DB bench - 15kgx5, 20kgx5, 35kgx7,6,2, 25kgx12

Chins - BWx5, 18kgx7,6,2, BWx10

High Pull - 15kgx5, 28kgx5,5,5, 15kgx12

Hammer curl - 20kgx7,6

CGBP - 60kgx5, 75kgx5,4,6, 60kgx8

Standing calf raise - 110kgx10, 165kgx15


All lifts felt good today. About 39*C in garage today, sweated up a storm.
 
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Fri 29/3/13

B

Pendlay row - 60kgx5, 95kgx5,5,5, 60kgx12

Dips - BWx5, 23kgx7,5,3, BWx12

DL - 70kgx5, 110kgx3, 140kgx1, 160kgx5,5,5

High pull - 15kgx5, 28kgx5,5,5, 15kgx12

Hammer curl - 15kgx5, 20kgx6,6

Tri pull down - 4x5, 7+1x5,5,5, 5x12

Standing calf raise - 110kgx10, 165kgx15


Another late one, 9pm start. All in all, pretty good. But I'm getting a bloody cold. Sore throat and runny nose all day. I'll blame the kids for that one... Two days off now to recover.

The pendlay row are getting hard to pull all the way to chest. Form is starting to break, I'll stay on this weight for next time and we'll see.
 
Pendlay should be more to middle abs than chest. I'm not sure if "chest" means 'torso' though.

Those DL #'s are pretty impressive.

I'm inclined to want a BB press for your 'A' workout, as I'm sceptical that the DB bench will 'match' the strength of your pulling chain stuff; chins, rows, deads etc. But then I favour heavier back compared to chest-delt-tri's, so I'm in two minds anyway :p
 
AlexAustralia said:
Pendlay should be more to middle abs than chest. I'm not sure if "chest" means 'torso' though.

Those DL #'s are pretty impressive.

I'm inclined to want a BB press for your 'A' workout, as I'm sceptical that the DB bench will 'match' the strength of your pulling chain stuff; chins, rows, deads etc. But then I favour heavier back compared to chest-delt-tri's, so I'm in two minds anyway :p
Click to expand...

Thanks mate, yeah I did mean the abs. Never done these before HST, but found this video I thought explained it well.

http://m.youtube.com/#/watch?v=ZlRrIsoDpKg&desktop_uri=/watch?v=ZlRrIsoDpKg

DL are slowly going up but I might have to invest in a pair of straps soon. Left grip is always going first, so for the coming triples straps might be good. Never tried it though.

I'm gonna try to do a incline BB bench for my 'A' workout next cycle. I've got soreness/weakness still in the left shoulder/triceps which is slowly getting better. Same reason I don't do MP.

Long story short, a while ago I did a 3 day strength routine with both BB bench and MP. I also did what was called 'the frequency method' with push ups and pull ups. Very similar to Pavel's 'grease the groove'. I worked up to 5x30 push ups and 5x8 pull ups spread out during the day, on most days of the week. I saw some awesome results and my chest 'exploded'. But, I suspect the volume was too much and a niggling soreness started in the left shoulder/triceps. Smart as I am, I pushed through and a short time later, I couldn't do one push up without significant pain. That was about 6 months ago.

The pain is no longer but I feel weaker in the left arm on the DB bench. So we'll see. Been thinking of adding them again though for pull ups. Made a big difference in both strength and size. But if I do, I'll won't go as hard and only on rest days. Or maybe I should just learn from this lesson...:rolleyes:
 
Wed 3/4/13

B

Pendlay row - 70kgx5, 95kgx5,5,5

Dips - BWx8, 25kgx5,5,5, BWx11

DL - 70kgx5, 110kgx3, 140kgx1, 165kgx5,5,3,2

High pull - 15kgx5, 28kgx5,5,5, 15kgx12

Hammer curl - 15kgx5, 20kgx7,7

Tri pull down - 4x5, 7+1x5,5,5, 5x12

Standing calf raise - Skipped


Late one tonight again. Pendlay row stayed the same weight as last time, ROM much better this time though. Will probably go up next time.

I'm at my 5rep max now for dips I think. Will increase slightly next time.

DL finally broke... Could not get 5 on the last 'set'. After all this talk on the forum today about straps, I ordered some online and will hopefully get them before next DL. Gonna be fun to see if I can squeeze out an extra rep or two.
 
If they don't pay off ... my bad. All the same, I'll be extremely surprised if they don't.

What's your BW, for Dips context?

I like the Hammer Curls, I find them much more useful than bicep curls.

Have you tried a CG bench press in place of the tricep pull downs (rope?) ... ?

Solid DL #'s.
 
AlexAustralia said:
If they don't pay off ... my bad. All the same, I'll be extremely surprised if they don't.

What's your BW, for Dips context?

I like the Hammer Curls, I find them much more useful than bicep curls.

Have you tried a CG bench press in place of the tricep pull downs (rope?) ... ?

Solid DL #'s.
Click to expand...

Hahaha no worries mate. Been thinking of purchasing some for a while, so perfect timing. The Power gripps (Versa gripps clone) were only $30.00 so no biggie.

I've got the CG bench on my 'A' workout. I like them so far. The pull downs I do with a short straight handle. Might invest in a rope pulley too one day.

I'm about 190cm tall, 92kg skinny fat...:( I can see the top two abs. I'm on a slight caloric deficit during this cycle to slowly melt away some lard for the upcoming holiday in about three weeks (ah vanity...). Then I'll change to slow 'bulking' after SD.
 
Fri 5/4/13


A

Squat - 40kgx5, 60kgx5, 90kgx3, 120kgx4,3,3,3 - PR

Flat DB bench - 15kgx8, 20kgx5, 35kgx7,7,3, 25kgx13

Chins - BWx5, 20kgx7,6,2, BWx10

High Pull - 15kgx5, 28kgx5,5,5, 15kgx12

Hammer curl - Skipped

CGBP - 60kgx5, 75kgx4,5,6, 60kgx10

Standing calf raise - 110kgx10, 170kgx15


Was hungry before I started and felt weak today. Had to choose between eating lunch or to train due to time constraint as I'm off to work.

Squat PR is from two years ago when I squatted 120kg for a triple. I think I have a bit more in the tank considering I got 5,5,5 on 118kg a week ago. Looking forward to pushing these next cycle when I'm on a bit more calories.
 
Mon 8/4/13

B

Pendlay row - 60kgx5, 90kgx3, 100kgx5,5,5, 60kgx12

Dips - BWx8, 27kgx5,5,5, BWx12

DL - 70kgx5, 110kgx3, 140kgx1, 170kgx5,5,5 gripps

High pull - 15kgx5, 28kgx5,5,5, 15kgx15

Hammer curl - 15kgx5, 20kgx7,7

Tri pull downs - 4x5, 7+1x5,5,5, 5x15

Standing calf raise - 110kgx10, 170kgx15


Despite coming off a night shift, having 4 hours sleep, far less than optimal nutrition, nasty DOMS in my calves from yesterdays run, it felt good today.

Increased on the Pendlay rows. Kept good form. Dips felt easier than last session despite a slight increase. Will go up again next time.

After I had done the pendlay rows and the dips, I was warming up for the DL. As I had just finished the first warm up set, I heard the beautiful sound of a postie bike. Like a kid at Christmas, I almost ran to the letter box. And there they were, the gripps.:D Psychological or not, it made a big difference for the DL. First 'set' was hard, second was murder, but the third felt good. Could really concentrate on keeping good form instead of feeling the bar slipping further out along the fingers.
 
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Wed 10/4/13

Had a crazy intense training day at work today. Whole body is smoked. Nothing beats a muddy water filled obstacle course. Good fun. Will do my workout tomorrow instead.
 
Hmm, thanks mate. So it's legal to own and consume. But you 'may' need a script to import. Well, from reading other aussie bb forums, there would be next to no risk to import. A bit of a gamble. Gotta read up a bit more on this.
 
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