My training log

Thanks mate! Slowly but surely...


Mon 8/7

Wave 1 - week 3

Pushpress - 25kgx5, 35kgx5, 40kgx3 (wu) 45kgx5, 50kgx3, 60kgx10

Bench press - 42.5kgx5, 52.5kgx10,10,10,10,10

Chins - BWx10,10,10,10,10

Hammer curls - 17.5kgx10,10,10

Dips - BWx10,10,8,2

DB lateral raise - 7.5kgx10, 5kgx10

Shrugs - 2x20kg plates x100 (one each hand)


Another tough training day today at work with a lot of running with heavy gear. My legs are already seizing up and will be sore tomorrow. Trained after work. Again supersetted the chins with the bench, all unbroken (only just).

This is the 5/3/1 week. I obviously started the pushpress too light, however, this is probably good for my shoulder. I have not had any dramas with it yet.
 
Thu 11/7

Wave 1 - week 3


DL - 70kgx5, 90kgx5, 110kgx3 (wu) 135kgx5, 150kgx3, 170kgx7

Squat - 70kgx10,10,10,10,10

Ab wheel BWx10,10


DL felt good. Nothing to report.
 
Fri 12/7

Wave 1 - week 3


Bench press -35kgx5, 45kgx5, 55kgx3 (wu) 65kgx5, 75kgx3, 85kgx6

Landmine press - 10kgx10, 20kgx10,10, 30kgx10,10

One-arm BB row - 20kgx10, 30kgx10,10, 40kgx10

Hammer curl - 17.5kgx10,10,10

Dips - 10kgx10,10, BWx10

DB lateral raise - 5kgx12,12

Shrugs - 2x20kg plates x100 (one each hand)


Landmine press - tried it for the first time. Felt good. Experimented with different stances. Ended up with a split stance with the foot on the same side as the pressing arm at the rear. I'll keep using this as a substitute for the 5x10 press.

One-arm bb row - Tried this for the first time instead of db rows. I think it's safe to say I'm not the sharpest tool in the shed... It took me three attempts to work out I should probably stand BEHIND the plates and not IN FRONT of them, whilst grabbing the actual bar and not the collar. Ah well... Once that was sorted it felt good.
 
Last edited:
Oh brother, yup, definitely BEHIND and not front. It's just like doing a DB Row but (for my $$) a lot better.
 
Sat 13/7

Wave 1 - week 3

Squat - 45kgx5, 60kgx5, 70kgx3 (wu) 90kgx5, 100kgx3, 110kgx10

DL - 60kgx5, 100kgx10,10,10,10,10

K2E - BWx10,10


Next week will be back to 5's. So far so good.
 
Tryingtologin said:
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.
Click to expand...

Very solid routine for an A-B split, with lots of compound movements. I might try it one day if it gets hard for me to go to the gym more than 3x a week!
 
Tue 16/7

Wave 2 - week 1

Pushpress - 25kgx5, 30kgx5, 40kgx3 (wu) 40kgx5, 50kgx5, 55kgx8

Bench press - 50kgx5, 55kgx10,10,10,10,10

Chins - BWx10,10,10,10,10 (mixed grips)

Hammer curls - 17.5kgx12,10,10

Dips - BWx10, 10kgx10,10

DB lateral raise - 5kgx12,12,12

Shrugs - 2x20kg plates x100 (one each hand)


Pushpress - Fuaaarrk! Left shoulder pain came back with a vengeance tonight. That's the end of any kind of over-head pressing for me. Lasted 3 weeks completely pain free, but not tonight. I hate chopping and changing mid program, but I have no choice. So, seeing that the landmine press I did for my 5x10 set last week felt good, I'll try to incorporate them in the 5/3/1 weight programming too. Dunno yet if they'll lend themselves well for heavy sets, but time will tell. Anywho, adapt and overcome!

Despite this minor setback, the rest went well. Supersetted bench with chins again, all sets unbroken. I'm starting to see results from this setup. Shoulders and back are growing, no doubt. Thicker neck as well.
 
Wed 17/7

Wave 2 - week 1

DL - 70kgx5, 90kgx5, 110kgx3 (wu) 120kgx5, 135kgx5, 155kgx10

Squat - 60kgx5, 75kgx10,10,10,10,10

K2E - BWx12,12,12
 
Fri 19/7

Wave 2 - week 1

Bench press - 35kgx5, 45kgx5, 55kgx3, (wu) 60kgx5, 70kgx5, 75kgx10

Landmine press - 20kgx10, 30kgx10,10,10,10,10

BB one-handed row - 30kgx10, 40kgx10,10,10,10

Hammer curls - 20kgx10,10,10

Dips - BWx5, 15kgx7,7,7

Shrugs - 2x20kg plates x100 (one each hand)


You guys only record the weight added to the bar with the landmine press? That's what I've been doing. No pain or discomfort at all in the shoulder doing these.
 
Pfft, you're doing 10s, I'm doing 4-5s. Once I can out DL you, then we'll talk.

Those shrug sets must take forever!
 
Haha yeah I'm getting nervous. You're fast approaching my weight, and I've been dl'ing much longer.

Not really on the shrugs. Feel the burn! Mainly doing them as a strengthening tool for the neck. In a wrestle, you control the head, you control the body. The added hypertrophy is a nice bonus though.
 
Sat 20/7

Wave 2 - week 1

Squat - 50kgx5, 60kgx5, 75kgx3, (wu) 80kgx5, 90kgx5, 105kgx10

DL - 60kgx5, 105kgx10,10,10,10,10

Ab-wheel - BWx12,12,12


Funny/strange thing happened at start of 3rd set of DL. Weight suddenly felt very easy and it was a lot more explosive than the usual grind. This continued through the 4th and 5th set as well. Rest time was the same as usual.
 
Mon 22/7

Wave 2 - week 2


Landmine press - 10kgx5, 20kgx5, 30kgx3, (wu) 45kgx3, 50kgx3, 55kgx3

Bench press - 40kgx5, 57.5kgx10,10,10,10,10

Chins - 5kgx10,10,10,8+2,6+4

Hammer curls - Skipped

Dips - Skipped

DB lateral raise - Skipped

Shrugs - 2x20kg plates x100 (one each hand)


As per usual, when I'm finally on a roll training wise, something happens. My family had the flu all last week and this morning I woke up with fever. Felt ok during the day and decided to only do the main lifts.

Landmine press was ok. A few balancing issues with the heavier weight. No pain in shoulder though.
 
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