A Semi-Newbie's Training Log - HST/Stronglifts Hybrid

[TangoDown]

Was at another gym today so I didn't have any magnetic weights. Also had to move fast because I was on the clock.

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Squat: 2x5 115lb (don't think I put the 5lb on each side I planned on...oh well, will do it next time)

Bench: 1x15 55lb dumbbells

Pullups: 3x5 + 15lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 1x15 35lb dumbbells

Dumbbell Curls: 1x15 25b dumbbells + 1.25lb

Sumo Deadlift: 2x5 (did an extra set without thinking) 155lb

[TangoDown]

Squat: 3x5 125lb

Bench: 1x15 57.25lb dumbbells

Pullups: 3x5 + 20lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 1x15 40lb dumbbells

Dumbbell Curls: 1x15 30b dumbbells + 1.25lb

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Everything went fine except for OHP. 13 reps. What the...better be nervous system catching up to new movement.

[TangoDown]

Squat: 3x5 135lb

Bench: 1x15 57.25lb dumbbells

Pullups: 3x5 + 20lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 1x15 40lb dumbbells

Sumo Deadlift: 1x5 165lb

Dumbbell Curls: 1x15 30b dumbbells + 1.25lb

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Everything went fine today. I fear squat might start to slow down a bit but we'll have to see.

Got 1 more rep on Dumbbell Military Press than I did last session.

[TangoDown]

15 rep maxes today

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Squat: 3x5 145lb

Bench: 1x15 62.25lb dumbbells

Pullups: 3x5 + 25lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 1x15 40lb dumbbells

Dumbbell Curls: 1x15 35b dumbbells + 1.25lb

[TangoDown]

Posting this one day late.

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Squat: 3x5 155lb

Bench: 1x15 62.25lb dumbbells

Pullups: 3x5 + 25lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 1x15 40lb dumbbells

Sumo Deadlift: 1x5 175lb

Dumbbell Curls: 1x15 35b dumbbells + 1.25lb

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Squat continuing to rise, though it might be slowing down a bit. Sumo Deadlift felt much easier than the last time I pulled 175lb. Bench and pullups feel hard; felt like 25lb for pullups is my 5 rep max whereas I maxed out with 35 last cycle...and I missed 2 more reps on bench (got 12 reps instead of 14 like last time). Luckily it's time to zig zag so let's hope they rise up.

Ironically I got all reps for the first time on mil press, though it's still lower than where I want it (1 arm OHP I could do more weight).

[TangoDown]

Didn't have my from-home equipment today so didn't have my 1.25lb magnet weight set and didn't have my dip/pullup weight belt.

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Squat: 3x5 160lb (nearing my max)

Bench: 2x10 57.25lb dumbbells

Pullups: 3x5 @ BW

Dumbbell Standing Strict OHP: 2x10 35lb dumbbells

Dumbbell Curls: 2x10 32.5b dumbbells

[TangoDown]

Squat: 3x5 170lb (nearing my max)

Bench: 2x10 57.25lb dumbbells

Pullups: 3x5 + 15lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 2x10 35lb dumbbells + 1.25lb

Sumo Deadlift: 1x5 190lb

Dumbbell Curls: 2x10 32.5b dumbbells

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New PR on Sumo DL, still working on form. When I put the bar almost flush at my shins like a lot of guys do with sumo, I find I have too much forward lean, whereas Sumo DL is supposed to be an more upright movement than the conventional DL.

Squat is rising. 170lb for 5 and felt very strong on the first set. I might be able to pump out 180lb but I'm still afraid of not having a power rack, and from the looks of the guy I asked to spot me today (no offense to him), and most of the people who work out in my gym, they would fail at spotting and I'd tear an ACL lol.

Second set of bench, the 2.5lb magnet weight on the left dumbbell fell off on the first or second rep and hit me in the face. Lol city .

Shoulders feel meh. All crackly on pullups. Need to start some mobility drills/myofascial release and maybe throw in a rowing movement.

Everything else was self-explanatory.

[nativetroutbum]

Shoulders feel meh. All crackly on pullups. Need to start some mobility drills/myofascial release and maybe throw in a rowing movement.

Shoulder injuries are the worst... One thing that works for me is shoulder "pre-hab"... that is, re-hab type exercises that you do in order to prevent injury. Basically, with rubber bands you work your rotator cuff: internal rotations, external rotations at a minimum. Couple sets take minutes and since the muscles are small, you don't need much to get them burning nicely.

When I was doing these regularly, at least 3x weekly, I never had any shoulder issues. It is only when I stopped doing them, right around when I started HST (and included overhead presses) that i injured my rotator cuff... If I would have just kept doing my pre-hab, I probably never would have injured my rotator.

I've been working these pre-hab exercises back into my workouts, 3x weekly, and in only a couple weeks I can already feel a big difference. Hopefully will be back to 100% in another week or so.

Also, on your chinups or pull ups, make sure you are pulling your shoulder blades together throughout the movement, but especially at the bottom of the movement, don't just relax at the bottom thus putting an awkward strain on your shoulder capsule.

[TangoDown]

I know what prehab is; I just haven't done it.

I'll take your advice and throw in some band work. Do you do your prehab during off days or before/after workout sessions?

[nativetroutbum]

On workout days, before and after workout.