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

**TangoDown** · 08-12-2012, 10:59 PM

Squat: 3x5 175lb

Bench: 2x10 62.25lb dumbbells

Dumbbell Standing Strict OHP: 2x10 40lb dumbbells + 1.25lb

Dumbbell Curls: 2x10 37.5b dumbbells

Internal/External Rotations Super Set: 3x10 10lb dumbbells

Bent over Rear Delt Row: 35lb dumbbell

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Got all reps on 2 out of the 3 sets for squat. Luckily I asked someone for a spot on the 3rd set because I only hit 3 reps before failure. Gonna microload and see if I can't increase a bit more, and if I can't, I'll deload the lift.

Bench was fine, save for the fact that my left shoulder is pop pop pain pain city. Full ROM means probably a grade I sprain or some tendinosis since I had a similar issue back when I did dips a month ago. Tis why I refrained from pullups today and added in the prehab/rehab stuff.

Everything else went as expected.

**TangoDown** · 08-14-2012, 09:59 PM

Bench: 2x10 62.25lb dumbbells

Squat: 3x5 135lb

Pullups: 1x5 + 20lb plate hanging from chain on weight belt.

Dumbbell Standing Strict OHP: 2x10 40lb dumbbells + 1.25lb

Sumo Deadlift: 1x5 200lb

Dumbbell Curls: 2x10 37.5b dumbbells

Internal/External Rotations Super Set: 3x10 10lb dumbbells

Bent over Rear Delt Row: 35lb dumbbell

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Deloaded squat. Pullups hurt my shoulder. I might switch to a barbell row, though I don't think I should do it mid-cycle. Everything else went as expected.

**TangoDown** · 08-16-2012, 10:08 PM

Bench: 2x10 67.25lb dumbbells

Squat: 3x5 145lb

Dumbbell Standing Strict OHP: 1x10 45lb dumbbells + 1.25lb

Dumbbell Curls: 2x10 42.5b dumbbells

Internal/External Rotations Super Set: 2x10 15lb dumbbells

Bent over Rear Delt Row: 2x10 40lb dumbbell

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Today went well. Left shoulder felt less bad. Still holding off on the back work though (besides deadlift). Hit 10 reps with 67.5lb dumbbells with ease. Second said went at it with 70lb dbs and got 8 reps...possibly could have hit 10 if it was my first set. We'll see how I do next session.

Military Press felt weak though my shoulders/triceps were fatigued from benching so we'll see how they feel when I throw deadlift between the lifts instead of just curls (will put curls after DLs next time, but DL does take a lot more time than curls so I'll have more rest for tris and shoulders).

**TangoDown** · 08-18-2012, 08:48 PM

Bench: 2x7 70 dumbbells

Squat: 3x5 155lb

Sumo Deadlift: 1x5 210lb

Dumbbell Curls: 2x10 42.5b dumbbells

Internal/External Rotations Super Set: 2x10 15lb dumbbells

Bent over Rear Delt Row: 2x10 40lb dumbbell

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Got 7 reps this time on bench, 1 less than last time. Weird. Still I knew I was pushing higher than what I was going for to begin with so I should hopefully be able to hit 10 reps with this weight by the end of the first 5 rep mesocycle, which is starting next week. Used 65lb dbs and only for 9 reps, and gave ample rest, so maybe the zig zag for the next mesocycle will help a bit.

Squats were fine. Skipped OHP.

Deadlift, I got, but I don't know about my back angle. I need someone to record me, though some Chinese kid who was watching me said it looked fine when I asked him later. I'll probably push to 225lb for 5 reps if I can and then deload.

**TangoDown** · 08-22-2012, 12:56 AM

Starting 5s. I better get a PR with bench or I'ma explode.

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Squat: 2x5 165lb

Bench: 3x5 65lb dumbbells

Dumbbell Curls: 3x5 37.5b dumbbells

Internal/External Rotations Super Set: 2x10 20lb dumbbells

Bent over Rear Delt Row: 2x10 45lb dumbbell

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Squat felt harder than last time. I hope I can hit a new PR or I might need to switch to a new program completely. I was hoping to hit at least 200lb for 5 reps but I might be south of that this time around (maybe 185-190lb for 5 reps). I'd like a 300lb squat (about 2x my BW) to feel strong but that probably won't come for at least another 6 months to a year. At some point I think I'm going to completely switch everything over to Wendler's 5/3/1 because I want some variety and I could give **** all about aesthetics short of being scrawny or overweight. I want big lifts. If I do do it, I'll probably make my core lifts bench, squat, deadlift, and then make my assistance stuff rows, OHP, curls, rear delt rows, planks or leg lifts or some ****, and maybe some shoulder prehab - that is, if I do any assistance work at all.

In another news, saw the first really strong guy in my gym doing something other than curls. Some Chinese guy who was doing 95lb db bench press without too much trouble. Possibly could have knocked out 15 reps. But then he jumped up on the pullup bar and started doing 1/2 pullups (from the bottom, which meant his chin only went up to the point where his arms were 90 degrees and thus his chin wasn't even close to clearing the bar).

**TangoDown** · 08-22-2012, 08:10 AM

I think I need to up the caloric intake. I'm still 155lb last time I checked, and am consuming 3000 cals a day without much strenuous physical activity save for the hour lifting weights every other day and some brisk walking for short distances from class to class and bus stop to bus stop. Maybe that's why the strength gains aren't coming.

It's just hard to get in the cals and protein when I barely have a window to eat at my community college campus and the food there is garbage.

**_tim** · 08-22-2012, 10:34 PM

Try tuna. It's a super compact and very protein rich food to carry with you and gobble down whenever you can crack the can and stick a fork in it. Also invest in Altoids so as not to offend other college folk.

**TangoDown** · 08-23-2012, 12:32 AM

I like Tuna, but I can't be scarfing down pounds of it because of the mercury content.

**_tim** · 08-23-2012, 08:23 AM

True - but I honestly think you'd be crazy surprised what just a single can a day in between meals will do for you. I eat albacore tuna - no more than a can a day - when I lift heavy and the recovery assistance is amazing. I hear you on the mercury content, but give it a go as a test and I think you'll see what I mean. When you're hit for time, a tiny, power-packed meal with a bunch of water as often as you can have it usually can supplant "normal" eating. Good luck regardless - nutrition is a tricky pickle (bad pun intended).

**TangoDown** · 08-24-2012, 12:14 AM

Squat: 2x5 170lb

Bench: 3x5 65lb dumbbells

Sumo Deadlift: 1x5 220lb

Dumbbell Curls: 3x5 37.5b dumbbells

Internal/External Rotations Super Set: 2x10 20lb dumbbells

Bent over Rear Delt Row: 2x10 45lb dumbbell

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Squat seems almost max. wtf. I better get a PR.

Deadlift, I feel like I could go to 235lb for 5 or more but we'll see.