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DanOz
04-07-2007, 07:39 AM
Hello all,

I also keep a log elsewhere but I thought since I am going to give HST a go, where better to get advice than the official site.

I can't help myself in that I have made some modifications to the program, only to areas which I know my body responds best.

I have decided to do 2 alternate Workouts.

Workout 1

Primary exercises (1x12, 2x8, 3x4)

UB Squats
DB Incline Bench
EZ Pendlay Row

Secondary Exercises (1x12/8/4)

UB BTN Seated Press
BB CG Bench Press
EZ WG Curl
Trap Bar Farmers Walk (60m distance, 60 second hold)

Others (1x20/15/10)

Hyper Extensions
Standing Calf Raise

Workout 2

Primary Exercises (1x12, 2x8, 3x4)

BB Bench Press
Trap Bar Deadlift *
CG Pull Ups

*These are the exception to the stated rep ranges. Deads will be done in the 5/3/1 ranges.

Secondary Exercises (1x12/8/4)

BB Seated Shoulder Press
Parallel Bar Dips
EZ CG Preacher Curl
Leg Press

Others (1x20/15/10)

Roman Chair Sit Ups
Seated Calf Raise

I am looking to establish all max's over the next week, take a week off for SD, and then start my 1st HST cycle. Any comments, advice, criticism, support always welcome.

scientific muscle
04-07-2007, 01:30 PM
You seem to know what you are doing, and the rep ranges are only suggestions, I don't follow them either. What you are doing is still HST as long as you are progressing the load throughout the cycle and following the principles.

Keep us posted. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

DanOz
04-07-2007, 04:40 PM
Thanks mate. Any suggestions on progression weights, that is, how much to go up each time before hitting max's? Or is this a purely individual thing?

scientific muscle
04-07-2007, 05:12 PM
A good rule of thumb is to start at 75% of your rm and then progress 5% each workout. So if you are in the 10 rep phase, you are doing a 2 week period of 10rep sets, then your start with 75% of your 10 rm and by workout 6, you are doing 100% of your 10 rm.

What I do (and I am weird), is to use my 1rm as a measuring stick and do percentages. I am about to start a 10 week cycle, where I start at 60% of my 1 rm and progress 1% each workout unitil the last workout I will be using 89% of my 1rm. This is a linear progression variation of HST. The workouts slowly and constantly get heavier throughout the cycle.
I don't do rep ranges, I cluster. Clustering is when you pick a total target number of reps/exercise and do that many reps in as many sets as you need to. SO my target is 20 reps. I can reach it by 2x10, 4x5, 5x4, or even 8, 7, 5.
There are alot of variations, but the key to HST is doing fullbody workouts frequently and progressing the loads as you go along.

Read all you can here:
HST FAQ (http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=SF;f=13)

DanOz
04-08-2007, 06:54 AM
Thanks again. I'll get reading.

DanOz
04-08-2007, 09:58 PM
I modified my program by removing a secondary back exercise out of both workouts in the less is more principal. My only other thought is - Do I need a secondary hamstring exercise or will they get enough work with the squat/dead/leg pressing? Hams are a weaker area for me, that is why I thought I should probably do it. Any thoughts from those that have done this program?

scientific muscle
04-08-2007, 10:09 PM
In my experience deadlifts tear up my hamstrings plenty. But some guys only do deadlifts once/week. If you squat real deep, you can hit the hams hard. Or you can do leg curls or lighter straight-leg deadlifts on days you aren't deadlifting.

DanOz
04-09-2007, 03:04 AM
I am quite new to squatting, and my hips go well below parallel, but the weight is still light at this time. I only got my cage / starting squatting 6 weeks ago, and am still concentrating on correcting a few form issues (knees move slightly inwards for a second coming out of the hole before I drive them back out again) So my squat will be around 70-90kg over the rep ranges for the 1st cycle I think.

Also, I don't know if this affects ham involvement, it might even increase it, but I deadlift with a trap bar. So based on this information, does this change your advice on a secondary hamstring exercise?

the_dark_master
04-09-2007, 09:37 AM
If your knees are "dipping" in when squatting, get a loop of rope/bungee cord; position just above the knee caps - and consciously push against. This will train the abductors to fire and also strengthen the neural link "so your legs know they should be workin' when you're a squattin" http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

DanOz
04-09-2007, 09:09 PM
I am sorry if I am not understanding you correctly, but are you saying to squeeze my knees inwards against something while I squat? My problem is that the knees already come inwards for a second coming out of the hole before I drive them out and correct it.

scientific muscle
04-09-2007, 09:16 PM
No, he is saying the opposite. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Totentanz
04-09-2007, 09:16 PM
No, you will have a cord or something around your knees that is squeezing your legs inward, you have to push your knees outward against it.

DanOz
04-09-2007, 09:26 PM
Ah, thank you all. I've just come off a 15 hour nightshift, so I guess the brain was a little foggy! Will put that into practise and try and correct my problem.

Totentanz
04-09-2007, 09:50 PM
I know how that feels.

Anyway, let us know if that works. I might try it with my brother. He tends to do the same thing.

DanOz
04-11-2007, 10:40 AM
Going to play around tomorrow trying to establish the max's before SD. I will try squatting with a hockey strap around the knees and let you know how it goes.

Also decided to remove secondary ham exercise. Can always add it next cycle if needed.

DanOz
04-19-2007, 10:48 AM
Thurs 19/4/07
12 Reps, 1A

(End Program Target Weights in brackets)

UB Squat
67kg-12 (90kg)

DB Incline Bench Press
30kg-12 (42kg)

EZ Pendlay Row
57kg-12 (80kg)

UB BTN Seated Press
32kg-12 (55kg)

BB CG Bench
47kg-12 (70kg)

EZ WG Preacher Curl
27kg-12 (50kg)

Trap Bar Farmers Walk
77kg-60m/60secs (100kg)

Hyper Extensions
10kg-20 (20kg)

Standing Calf
97.5kg-20 (120kg)

Strategic Deconditioning made this session feel tougher than it looks on paper. Not being used to the 12 rep range also made a difference I think. My last program as a modified Rippetoe, predominantly in the 5 rep range, so 12 feels like a lot extra.

Made a little change to my program with the Rep Ranges. I am now going to use 12/10/8/6/4/4+SS etc
for most exercises. The smaller differential will make the progressive load easier IMO.

DanOz
04-22-2007, 05:53 AM
Fri 20/4/07
RPM bike class

DanOz
04-22-2007, 05:53 AM
Sat 21/4/07
RPM Bike class

DanOz
04-22-2007, 05:58 AM
Sun 22/4/07
12 Reps, 1B

(Target Weights in Brackets)

BB Bench Press
82kg-12 (105kg)

Trap Bar Deadlift
127kg-5 (150kg)

CG Pull Ups
2kg-12 (13.5kg)

BB Seated Overhead Press
47kg-12 (70kg)

Parallel Bar Dips
5kg-12 (20kg)

EZ CG Preacher Curl
27kg-12 (50kg)

Leg Press
165kg-12 (210kg)

Roman Chair Sit Ups
15kg-20 (25kg)

Seated Calf
62.5kg-20 (85kg)

DanOz
04-24-2007, 08:37 AM
Tue 24/4/07
12 Reps 2A

UB Squat
70kg-12

DB Incline Press
32kg-12

EZ Pendlay Row
60kg-12

UB BTN Seated Press
35kg-12

BB CG Bench Press
50kg-12

EZ WG AB Curl
30kg-12

Trap Bar Farmers Walk
80kg-60m/60secs

Hyper Extensions
10kg-20

Standing Calf Raise
100kg-20

BB CG Bench Press & EZ Curls were quite easy. Everything else was sufficiently challenging by the end of the set.

DanOz
04-27-2007, 09:25 AM
Fri 27/4/07
12 Reps 2B

BB Bench Press
85kg-12

Trap Bar Deadlift
130kg-5

CG Pull Up
2kg-12

BB Seated Shoulder Press
50kg-12

Parallel Bar Dips
7kg-12

EZ CG Preacher Curl
30kg-12

Leg Press
170kg-12

Roman Chair Sit Ups
15kg-20

Seated Calf Raise
65kg-20

Leg Press was too easy. Increase weight more than planned for next session.

DanOz
04-30-2007, 07:32 AM
Sun 29/4/07
RPM Bike class

DanOz
04-30-2007, 07:34 AM
Mon 30/4/07
10 Reps 1A

UB Squat
72kg-10

DB Incline Bench Press
35kg-10

EZ Pendlay Row
62kg-10

UB BTN Seated Shoulder Press
37kg-10

BB CG Bench Press
55kg-10

EZ WG Standing AB Curl
32kg-10

Trap Bar Farmers Walk
82kg-60m / 1 minute hold

Hyper Extensions
12kg-17

Standing Calf Raise
102.5kg-17

DanOz
05-07-2007, 02:20 AM
Wed 2/5/07
10 Reps 2A

BB Bench Press
87kg-10

TB Deadlift
135kg-4

CG Pull Up
3.5kg-10

BB Seated Shoulder Press
55kg-10

Parallel Bar Dips
8.5kg-10

EZ CG Preacher Curl
32kg-10

Leg Press
180kg-10

RC Sit Ups
17kg-17

Seated Calf Raise
67.5kg-17

DanOz
05-07-2007, 02:23 AM
Sat 5/5/07
10 Reps 1B

UB Squat
75kg-10
(Leg Extension 40kg-10)

DB Incline Bench Press
35kg-10
(Pec Deck 70kg-10)

EZ Pendlay Row
65kg-10
(CG Cable Row 50kg-10)

UB BTN Shoulder Press
40kg-10

BB CG Bench Press
60kg-10

EZ WG AB Curl
35kg-10

TB Farmers Walk
85kg-60m walk / 1 min hold

Hyper Extension
12kg-17

Standing Calf Raise
105kg-17

liegelord
05-07-2007, 11:24 PM
Looking good mate. What's your bodyweight at?

DanOz
05-08-2007, 07:44 AM
Thanks mate. Dropped down to 81kg prior to starting, damn flu, back up around 83kg at the moment trying to get back around 85kg as the 1st goal without too much additional bodyfat.

DanOz
05-08-2007, 07:48 AM
Tue 8/5/07
10 Reps 2B

BB Bench Press
90kg-10
(BB Decline Press 80kg-10)

TB Deadlift
140kg-4
(BB Rack Pull 150kg-4)

CG Pull Up
5kg-10
(WG Lat Pull Down 60kg-10)

BB Seated Shoulder Press
57kg-10

Parallel Bar Dips
10kg-10

EZ CG Preacher Curl
35kg-10

Leg Press
190kg-10

RC Sit Ups
20kg-17

Seated Calf 70kg-17

PB on Deadlifts today. I have done 140kg for a single before but to get all 4 reps out was hard as hell but very nice. 3 reps next session, so up we go again.

DanOz
05-10-2007, 10:22 AM
Thur 10/5/07
1a - 8 Reps

UB Squat
80kg-8
(Leg Ext 45kg-8)

DB Incline Bench Press
37kg-8
(Pec Deck 75kg-8)

EZ Pendlay Row
67kg-8
(CG Cable Row 55kg-8)

UB BTN Shoulder Press
42kg-8

BB CG Bench Press
65kg-8

EZ WG AB Curl
37kg-8

Trap Bar Farmers Walk
87kg - 60m walk / 1 min hold

Hyper Extensions
15kg-15

Standing Calf Raise
107.5kg-15

DanOz
05-13-2007, 08:50 AM
Sun 13/5/07
2a - 8 reps

BB Bench Press
92kg-8
(BB Decline 85kg-8)

Trap Bar Deadlift
145kg-3
(Rack Pull 160kg-5)

CG Pull Up
7kg-8
(WG Lat Pull Down 65kg-8)

BB Seated Shoulder Press
60kg-8

Parallel Bar Dips
12kg-8

EZ CG Preacher Curl
37kg-8

Leg Press
200kg-8

Roman Chair Sit Ups
25kg-15

Seated Calf Raise
75kg-15

liegelord
05-13-2007, 01:05 PM
Congrats on the deadlift PB mate!

DanOz
05-13-2007, 10:24 PM
Thanks mate - 1st one was fairly easy, 2nd was ok, 3rd felt heavy - I got more in me. 150kg next session for a triple is the plan.

DanOz
05-16-2007, 08:07 AM
Wed 16/5/07
1b - 8 reps

UB Squats
85kg-8 PB!
(Leg Ext 47.5kg-8)

DB Incline Bench Press
37kg-10
(Pec Deck 80kg-10)

EZ Pendlay Row
70kg-8
(CG Cable Row 60kg-8)

UB BTN Shoulder Press
45kg-10

BB CG Bench Press
70kg-12

EZ WG AB Curl
42kg-8

Trap Bar Farmers Walk
90kg - 60m walk / 1 min hold

Hyper Extensions
15kg-15

Standing Calf Raise
110kg-15

Very happy - PB on squats with good ATG form, only a slight inward movement of 1 knee on the last rep, exceeded the 8 rep target on a few exercises, lifted higher weights than originally planned on other exercises, and nailed the Farmers Walk even though it almost beat me. Don't know if this is the creatine kicking in, its been about 3 weeks on it now, or whether it was just a good session, but either way I will take it.

liegelord
05-18-2007, 01:08 AM
Congrats on another PB mate! The average gym rat would get buried doing full ROM squats with more than bodyweight.

DanOz
05-18-2007, 06:53 AM
I've only had my squat cage for 8 weeks or so - very new to squatting so I'm happy with how they are coming along considering.

DanOz
05-18-2007, 06:56 AM
Fri 18/5/07
2b - 8 Reps

BB Bench Press
95kg-8
(BB Decline Press 90kg-8)

Trap Bar Deadlift
150kg-3
(BB Rack Pull 175kg-5)

CG Pull Up
8.5kg-8
(Lat Pull Down 67.5kg-8)

BB Seated Shoulder Press
62kg-8

Parallel Bar Dips
13.5kg-8

EZ CG Preacher Curl
40kg-8

Leg Press
210kg-12

Roman Chair Sit Ups
27kg-15

Seated Calf Raise
77.5kg-15

Very happy with Deads - another PB, & still got more in me. Bench is on track to break PB by end of program. Good session.

liegelord
05-19-2007, 12:06 AM
Congrats again mate. You'll be pulling 2x bodyweight soon

BigJohn5150
05-19-2007, 12:10 AM
Very impressive numbers!

DanOz
05-21-2007, 06:02 AM
Thanks guys - I must admit I am liking HST.

DanOz
05-21-2007, 06:06 AM
Mon 21/5/07
1a - 6 Reps

UB Squats
90kg-6 PB! All progress from here is PB territory.
(Leg Ext 55kg-6)

DB Incline Bench Press
40kg-8
(Pec Deck 85kg-8)

EZ Pendlay Row
75kg-6
(Lat Pull Down 70kg-6)

UB BTN Shoulder Press
50kg-7

BB CG Bench Press
80kg-8

EZ WG AB Curl
45kg-6

Trap Bar Farmers Walk
92kg-55m walk / 54 second hold
Dropped it with 5m / 6 seconds to go - not happy, but if something is too heavy, there is only 1 solution - get stronger.

Hyper Extensions
17kg-12

Standing Calf Raise
115kg-15

Lol
05-21-2007, 08:39 AM
Hey DanOz, great log. You are seeing some great progress. Many congrats on all the PBs. Keep up the good work. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

UFGatorDude30
05-21-2007, 02:13 PM
I wish I knew metrics so I knew how heavy you were lifting... but looking great progress wise!

liegelord
05-21-2007, 11:21 PM
Congrats on the PB on the squat mate.

UFgator, just multiply the kilos by 2.2 for pounds. Dan's 90kg squat is 198 pounds.

DanOz
05-22-2007, 06:30 AM
Thanks very much guys - I appreciate all your support. A question for you, on the days where I have a target rep range but I can exceed it, do you agree that its better to get a few more out than to stop just because you reached your target? Seems stupid to me to stop if there is more in the tank.

I think you have another HST convert here - BW is up another kg to around 84kg, body fat is slightly less thanks to the cardio, strength is looking like being at an all time high for me, and while I will not take measurements until the end of the program, pretty sure size is going well also.

DanOz
05-24-2007, 05:47 AM
Thur 24/5/07
2a - 6 reps
BW 84.1kg

BB Bench Press
97kg-8
(BB Decline Press 95kg-8)

Trap Bar Deadlift
155kg-3
(Leg Press 220kg-12)

CG Pull Up
10kg-8
(CG Cable Row 65kg-6)

BB Seated Shoulder Press
65kg-7

Parallel Bar Dips
15kg-10

EZ CG Preacher Curl
45kg-6

Trap Bar Farmers Walk
92kg - 55m walk / 53 second hold

Roman Chair Sit Ups
32kg-15

Seated Calf Raise
82.5kg-20

DanOz
05-26-2007, 09:00 AM
Sat 25/5/07
1b - 6 reps

UB Squats
92kg-6
(Leg Ext 60kg-6)

DB Incline Bench Press
42kg-7 PB by 3 reps
(Pec Deck 90kg-6)

EZ Pendlay Row
77kg-6
(Lat Pull Down 75kg-6)

UB BTN Shoulder Press
52kg-6

BB CG Bench Press
85kg-6

EZ WG AB Curl
47kg-6

Trap Bar Farmers Walk
92kg-60m in 42 secs, 1 minute hold PB

Hyper Extensions
20kg-12

Standing Calf Raise
120kg-15

Slapshotz
05-28-2007, 08:01 AM
How do you like doing the farmer's walk? Always wanted to try that one!

DanOz
05-29-2007, 09:45 AM
Farmers has improved my grip strength alot. I find it mentally challenging as well as physically. I have hit about my limit of strength for the 1 minute continuous holds, so from here on I am going to do some speed work, giving myself 1 minute to move the weight 60m (up my driveway and back) and allowing myself the option of putting it down if necessary so long as I move the weight the whole distance within 1 minute.

DanOz
05-29-2007, 09:48 AM
Tue 29/5/07
2b - 6 Reps
BW: 83.8kg

BB Bench Press
100kg-8
(BB Decline 100kg-6)

Trap Bar Deadlift
160kg-5
(Leg Press 230kg-12)

CG Pull Ups
12kg-6
(CG Cable Row 67.5kg-6)

BB Seated Shoulder Press
67kg-6

Parallel Bar Dips
17kg-8

EZ CG Preacher Curl
47kg-6

Trap Bar Farmers Walk
95kg-60m/37 secs

Trap Bar Shrugs
95kg-15

Roman Chair Sit Ups
37kg-15

Seated Calf Raise
87.5kg-12

DanOz
06-01-2007, 05:52 AM
Fri 1/6/07
1a - 4 reps

Squats
97kg-4
(Leg Ext 60kg-4)

DB Incline Bench Press
45kg-5
(Pec Deck 95kg-6)

EZ Pendlay Row
82kg-4
(Lat Pull Down 77.5kg-6)

BTN Seated Shoulder Press
57kg-5

CG Bench Press
87kg-5

EZ WG Curl
50kg-5

Trap Bar Farmers Walk
100kg-60m / 35 secs

Hyper Extensions
22kg-10

Standing Calf Raise
125kg-15

DanOz
06-03-2007, 09:23 AM
Sun 3/6/07
1b - 4 reps

BB Bench Press
102.5kg-8 PB!
(BB Decline 102.5kg-4)

Trap Bar Deadlift
165kg-3
(Leg Press 240kg-10)

CG Pull Ups
15kg-6
(CG Cable Row 70kg-5)

BB Seated Shoulder Press
70kg-5

Parallel Bar Dips
20kg-7

EZ CG Preacher Curl
45kg-5 (Loaded wrong weight...)
50kg-4

Trap Bar Shrugs
110kg-12

Roman Chair Sit Ups
42kg-10

Seated Calf 92.5kg-10

Very happy with the PB Bench. Previous best was 102kg-4, so to get 8 reps was great. 105kg next session. Deadlifts continue to go up - haven't stalled yet.

Slapshotz
06-03-2007, 08:18 PM
<div>
(DanOz @ Jun. 03 2007,09:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts continue to go up - haven&#39;t stalled yet.</div>
Ride that wave as long as it lasts...it&#39;s an awesome feeling&#33;

liegelord
06-05-2007, 02:33 AM
<div>
(DanOz @ May 22 2007,06:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks very much guys - I appreciate all your support. A question for you, on the days where I have a target rep range but I can exceed it, do you agree that its better to get a few more out than to stop just because you reached your target? Seems stupid to me to stop if there is more in the tank.

I think you have another HST convert here - BW is up another kg to around 84kg, body fat is slightly less thanks to the cardio, strength is looking like being at an all time high for me, and while I will not take measurements until the end of the program, pretty sure size is going well also.</div>
Congrats mate, good lifting. I would say continue lifting past the target rep range, just don&#39;t go to failure, still stay a rep or two short.

DanOz
06-06-2007, 05:40 AM
I know what you mean Slapshotz - deads are starting to get heavy for me now, but so far the lifts keep going up. Hope it continues&#33;

Thanks Liege. I probably went close to failure on my last bench effort - but seeings as it was a PB weight / attempt, I wanted to see how many I could get.

Is it just a 1st cycle thing that I am exceeding most of my previously established max&#39;s? Like I said, 102kg-4 was my previous best max for 4&#39;s, and to push 8 reps out has exceeded my expectations.

DanOz
06-06-2007, 10:55 AM
Wed 6/6/07
2a - 4 reps

Squats
100kg-4

DB Incline Press
50kg-1/1
47kg-3/2

Wasn&#39;t happening for me today - could not find the rhythm of it if that makes sense. You have those days I guess.

EZ Pendlay Row
85kg-4

BTN Seated Shoulder Press
60kg-4

BB CG Bench Press
90kg-4

EZ WG Curls
52.5kg-4

Trap Bar Farmers Walk
110kg-60m/57 secs

Sniggel
06-06-2007, 11:36 AM
I feel almost nothing in my hams when doing deadlifts or SLDL. I feel mostly that my spine erector is working. I donīt know why. I know that hams are working I just donīt feel much. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

UFGatorDude30
06-06-2007, 12:00 PM
Lookin good Dan, keep up the good work.

liegelord
06-07-2007, 10:22 PM
<div>
(DanOz @ Jun. 06 2007,05:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks Liege. I probably went close to failure on my last bench effort - but seeings as it was a PB weight / attempt, I wanted to see how many I could get.

Is it just a 1st cycle thing that I am exceeding most of my previously established max&#39;s? Like I said, 102kg-4 was my previous best max for 4&#39;s, and to push 8 reps out has exceeded my expectations.</div>
I think with each cycle, if you&#39;ve eaten and trained right, you&#39;ll be stronger. I improved every cycle, nothing like a cycle focused on strength though. Good lifting mate, just keep doing what you&#39;re doing.

DanOz
06-09-2007, 12:35 AM
Sat 9/6/07
2b - 4 reps

BB Bench Press
105kg-7 PB&#33; I love HST.

Trap Bar Deadlift
170kg-2 PB&#33;

CG Pull Ups
17.5kg-5

BB Seated Shoulder Press
72.5kg-4

Parallel Bar Dips
22.5kg-6

EZ CG Preacher Curl
52.5kg-3 (+1, had to finish it and do the 4&#33;)

Trap Bar Shrugs
125kg-12 (+3 limited ROM ones at the end...)

Roman Chair Sit Ups
45kg-10

Seated Calf Raise
95kg-10

Damn happy with the bench. 107.5kg next time, and pretty confident I&#39;ll get the 4 reps. Deadlifts are now going to be singles for me - 170kg went up very slowly.

liegelord
06-09-2007, 07:34 PM
Congrats on the PB&#39;s mate. I hope to hit some PB&#39;s in bench and deadlift soon.

DanOz
06-10-2007, 05:02 AM
Thanks mate - the way your training is going, I reckon you will do it. There is no better feeling than a PB, especially with something like bench where I had been stuck for so long around the 100kg-5 / 102kg-4.

DanOz
06-11-2007, 07:37 AM
Mon 11/6/07
3a - 4 reps

ATG Squats
102.5kg-4

DB 15 degree Incline Press
47.5kg-Fail
45kg-1 (I did this for 5 reps not long back...)
40kg-5

Reached my limit of strength for this one I think. For the last session of this workout, I&#39;m going to increase the incline to 30 degrees and try 40kg at that angle.

EZ Pendlay Row
87.5kg-4

BTN Seated Shoulder Press
62.5kg-4

BB CG Bench Press
92.5kg-4

EZ WG Curl
55kg-3 (+1)

Trap Bar Farmers Walk
115kg-60m / 34 secs

Hyper Extensions
25kg-10

Standing Calf Raise
130kg-12
160kg-10

DanOz
06-17-2007, 05:50 AM
Thur 14/6/07
3b - 4 reps

BB Bench Press
107.5kg-6 PB

Trap Bar Deadlift
175kg-2 PB

CG Pull Ups
20kg-6

Seated Shoulder Press
75kg-4

Parallel Bar Dips
25kg-6

EZ CG Preacher Curl
57.5kg-1
55kg-1
52.5kg-2

Trap Bar Shrugs
135kg-11 (+3 reduced ROM)

Roman Chair Sit Ups
47.5kg-10

Seated Calf
97.5kg-10

DanOz
06-17-2007, 05:54 AM
Sun 17/6/07
4a - 4reps

ATG Squat
105kg-3

Injured back on rep 3 - leaned forward and had to good morning it, did not attempt rep 4.

DB Incline Bench (30 degrees)
40kg-5

EZ Pendlay Row
90kg-4

Still feeling the back pain so I cancelled the session. Disappointing considering its the last one for Workout A, hope I can get through Workout B with some pain killers / anti inflams, and then SD could not come at a better time.

Lol
06-17-2007, 07:26 AM
Hey Dan, hope your back isn&#39;t hurt too badly.

It&#39;s very easy to keep pushing the load up but not so easy to keep your form good once it&#39;s heavy. That&#39;s why I think it&#39;s a good idea to cluster your reps once you go above your 5RM. If your form drops off when it&#39;s heavy (as fatigue sets in fast) the situation is much harder to remedy than when you get fatigued with a lighter load. It&#39;s very easy to strain a smaller muscle group in this situation which is probably what you have done.

Doing just a couple of reps at a time or using Dan&#39;s Max Stim style reps means that your fatigue levels stay as low as possible which can really help you to keep good form.

Get an ice pack on that back (watch your skin though: wrap it in a towel).

DanOz
06-17-2007, 07:47 AM
Thanks for the good advice mate. The back is currently in some muscular spasm, but no serious issue. Ice, massage, fish oil, anti inflam, stretching, pain killers are all on the menu.

I&#39;ve only got one workout left, and I&#39;m chasing a PB best bench, and if the back is up to it, a PB deadlift as well, so I&#39;ll be doing everything I can to make sure I&#39;m ready to go. SD really couldn&#39;t come at a better time though.

For next cycle, I&#39;m going to start with 15&#39;s and cut back the 4 reps from 4 to 2 sessions per workout, using Max Stim techniques etc if required.

While the weight was heavy for me today, I think I lost concentration more than anything as the 1st 2 reps were perfect form, I just lost my way a little on the 3rd. Getting 4 reps at this weight should not have been a problem - sometimes the cards just don&#39;t fall your way I guess.

quadancer
06-17-2007, 07:57 AM
I don&#39;t know what kind of rack you&#39;re using, but it seems to me that we have a tendency in the bigger weights to want to push through when things go wrong, if there&#39;s any thought in our heads that we can make it up anyway.
It occurs to me that there usually isn&#39;t any thought as to an abort point. Since we don&#39;t prepare our heads for a failure (thinking only about getting it up), we have to make the decision right on the spot, when it&#39;s too late.
I would think that with a squat, one should meditate momentarily perhaps before the workout as to just what percentage &#39;out of line&#39; you would allow yourself before aborting to the the safety bars or pegs. Then you could focus on the lift itself just before doing it. I&#39;d bet that a lot of injuries could be prevented that way. I remember a disc &#39;squishing out&#39; on me some years back when I hit 430...haven&#39;t lifted that heavy since. (probably couldn&#39;t anyway)

DanOz
06-17-2007, 08:14 AM
There&#39;s definitely something in what you are saying.
No-one likes to fail, and when we set goals we certainly don&#39;t want to leave anything in the tank or walk away knowing we gave less than everything to achieve them.

As for my rack, I&#39;ve got the Powertec one, I am confident I can dump with safety. Coming out of the hole I got the lean forward. Maybe in hindsight I should have dumped it straight away, reracked and continued.

My old mindset to dumping it at this point would have been to treat this as a failed attempt at my set, ie set 1 105kg-2, and then started set 2 and tried again for the 4 continuous reps. This kind of attitude is part of the reason I would be reluctant to bail out - that word fail.

The result now is an injury however, so maybe its time to adjust my attitude and look at the bigger picture. Thanks for the input.

DanOz
06-19-2007, 09:21 AM
Tue 19/6/07
HST 4a - 4 reps
Final Session

BB Bench Press
110kg-4 PB&#33;
115kg-1
120kg-1
(Couldn&#39;t help myself)

Trap Bar Deadlift
180kg-1

CG Pull Ups
22.5kg-5

Seated Shoulder Press
77.5kg-3

Parallel Bar Dips
27.5kg-5

Trap Bar Shrugs
140kg-10

Roman Chair Sit Ups
50kg-10

Seated Calf Raise
105kg-10

Thats it for now. HST has taken my bench from 102kg-4 up 8kg to 110kg-4. I could not do 110kg for a single prior to starting, I took my single best to 120kg. While I have not been deadlifting and squatting much prior, in total I have added 65.5kg to all 3 lifts to 402.5kg.

No other program has given me results like this.

Lol
06-19-2007, 09:58 AM
Great results Dan&#33; Enjoy your SD and get that back healed.

DanOz
06-19-2007, 07:07 PM
Thanks mate - SD has definitley come at a good time. The back is getting better, the muscular spasm has stopped, but 10 days off will give everything some time to settle.

DanOz
12-26-2008, 05:09 AM
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DanOz
12-26-2008, 05:11 AM
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DanOz
12-26-2008, 05:13 AM
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DanOz
12-26-2008, 05:16 AM
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