_tim's Log

Thanks Lol - it was a nice goal reached.

5/20/2013 late

OHP: 95, 115 x 10; 125 x 5; 105 x 5
Truth be told, I was not in the zone last night. Nutrition had been awful through the day in terms of caloric deficit and the gym itself felt like an oven. The last time I tested OHP 10's, I clustered 115 for a sub-10 set. In that sense, I was happy as this lift is one of my most difficult to develop.

DB Row: 95 x 25; 110 x 5; 120 x 3
These were not Kroc rows - the 95 set was clustered. Right arm was 16-4-5 and Left 15-6-4. As I said above, I was not at all in the groove. I got a reply from Matt (Kroc himself) in reply to my Twitter question; he alternates high-rep weeks with high load weeks. I may do that; next WO that calls for rows I'll make sure I have my straps and see where I can push the loads. Next week will be a 95 re-do for true Kroc high-rep work.

That was it last night. I was a soupy mess and called it a WO.
 
Squats: 205, 225, 265, 285 x 6; 195 x 1
Vibrams.

GM: 135 x 10; 165 x 4

WGPU: BW x 7, 5, 3 + SH

Medicine Ball Exchangers: 10 x 10(2), Twist x 5

K2C: 15, 15

NGPD: 130 x 12; 150 x 10; 170 x 3

Cable Curl: 70 x 20, 20, 10

Well guys, time for a deload. It's been a very long time since my CNS presented fatigue and I totally missed it when I worked out last. Today - it was undeniable, though I pushed through to get it done. So - given the holiday weekend, the next workout possibility is 5/28 and for any workout next week, I will seek to flood every part of my body with blood and see how things feel as we get to June. I love the results from the program, and this is the first time that I've been in the gym consistently enough to truly incur CNS fatigue.

Jay is a great friend of mine, and he wrote a book detailing the system that I've used of late. I was part of the test group he used when exploring the system with different body types - and I would be completely remiss not to share a link to the book. So - check it out here. There are elements of HST and SST throughout - and if nothing else I recommend this as a tool to add to the repository for anybody who trains.
 
Well - the deload turned into an unintended SD. So - first one back today....

Bench: 155, 175, 185, 185 x 10
Second 185 set was clustered 7-2-1. I think for both the 10's and 6's I'll do a second set at whatever the top load ends up being, whether its clustered or not. In addition - I'm going to drop ISO movements in favor of another compound of some kind. I'm thinking that incorporating pieces of my other favorite setups may be quite advantageous in terms of overall results. I've always been one to experiment with lifting methodologies, and this is no different.

Kroc Rows: 80 x 25
These will be alternated week to week as Kroc had indicated to me before. Seemed right to stay with higher volume first today.

F/B Press: 2 x bar x ?
Didn't count - just went until I was too fatigued to continue. Both sets were north of 10 reps for sure, bit no idea where both sets landed. It was more about the feeling than a rep count.

Cable Row: 145, 150, 157.5 x 6
I love 6's.

Complex (95 lbs):
Romanian Deadlift: 6, 6
Bent Row: 6, 6
Hang Clean: 6, x
Push Press: x, 6
BB Rollout: 6, 6
Confirmation that my CNS is no longer angry at me; made it through and felt great. Schedule likely dictates that next lifting is next week, but I'm happy with the start.
 
Schedule has been a mess lately; hoping the worst is over and things are back on track in the gym.

Deads: 185, 215, 245, 265, 265 x 10
Last set was done with mixed grip; all others DOH grip. Chalk exclusively, and Vibrams were the only equipment used. The second set at 265 was challenging from a cardio perspective, but I think strength-wise I could have gone higher.

Leg Raper: 135, 155 x 10

Pullups: BW x 5, 5, 2

Hanging Windshield Wipers: 4

Hang K2C: 7

Grip was a big factor in the ab work. Otherwise - not unhappy with the session based on the recent absence.
 
Happy fun time!

OHP: 115, 125, 135, 135 x 6
135 sets were clustered 5-1; 3-1-1-1 respectively using the rest-pause method. One way or another, my OHP will improve this cycle.

DB Press: 55's, 65's, 75's x 10

Heavy Kroc (DB Row) Work: 85 x 4; 105 x 3; 115 x 2; 125 x 2; 135 x x/1
Straps used for 105 sets forward. 135 set was a fail on the single with the left, but success with the right.

Dips: BW + 25 x 10, 9; BW x 6
Second +25 set was clustered 8-1.

Cable Row: 145, 157.5 x 12

BB Rollout: 95 x 8, 5

Hang Side (Oblique) Leg Lift: 4, 3
1 rep = left/right movement.
 
Squat: 225 x 6; 185 x 8; 245 x 6; 275 x 6; 300 x 2; 185 x 10
I worked out with a dude who had a different approach due to the fact that all the racks were taken. So - I sorta did what he did, and sorta what I had planned. It'll be interesting to see how I feel in a couple days.

GM: 135, 155, 155 x 10

Pullups: BW x 10, 9, "static hold bounce" x 4
BW x 10 is a goal that I've been chasing for a while (pathetic, I know). The bounce thing was just for some extra constant tension on my lats and biceps.

Medicine Ball Exchangers: 10 x 7, 3

Chins: BW x 5, 3
These were insanely hard on my wrists. I haven't felt pressure like this in a while. I'm gonna try moving my grip in next time and see what happens.
 
Squats @ 300x2, especially considering all of the work you did leading up to that, is very impressive!

Congrats on the pullups x 10!

Do you find chins harder than pullups? Or were you only able to do 5,3 due to the wrist issue?
 
nativetroutbum said:
Squats @ 300x2, especially considering all of the work you did leading up to that, is very impressive!

Congrats on the pullups x 10!

Do you find chins harder than pullups? Or were you only able to do 5,3 due to the wrist issue?
Click to expand...

Thanks NT! The chins at 5 and 3 reps were due primarily to wrist discomfort and secondarily to bicep fatigue. I tried to push through as best I could but the second set was downright painful. And - of late, I'm finding that pullups are a more natural movement than are chins, and that is a vast change from the past.
 
My workout yesterday was more of a life-functional one; I scrubbed a deck that hadn't been treated in 3 years. Needless to say, it was 6 hours of intense, intense work that hit my back and core like crazy. I was still pretty spent for the following, but I eked it out...

Bench: 225, 245, 255, 265 x 2; 225 x 5; 185 x 11
The 265 set was 1 by my lonesome and 1 spotter assisted about a third of the way through the lift. The remaining work was something of a test; I know that drop sets are nothing new, but they are a bit interesting given the setup I'm using, especially with the lower rep ranges.

Kroc Rows: 85 x 25
Both arms cleanly made it to 25, but I knew I didn't have enough in the tank to do a second round.

F/B Press: bar x ?, 85 x 6
I count one rep as both the front and back movement. The first set was just fast movement to get blood moving; the second was humbling.

Supinated Grip Cable Row: 130 x 10; 150 x 5 + SH

Hang TTB (Toes To Bar): 8, 5

As I said - kinda eked out this one.
 
Man, that's some nice pushing there Tim! That set must have had your chest painfully pumped! I used to LOVE drop sets, but I have abandoned them since starting HST. I especially loved them for smaller muscle groups like biceps.

Hmmm... Would a "drop set" HST-style progression simply increase the high-end weight every workout??
Example, BB Bicep curls:
Day 1: 65x15, 55x15, 45x15
Day 2: 70x15, 55x15, 45x15
Day 3: 75x15, 60x15, 50x15 and so forth...

Seems similar to one adding in "metabolic work" after the main work-sets; and this would be at the end of my workout, so no concern about leaving anything in the tank. Honestly, I need to do a little research into the science behind the drop set, but anecdotally, my biceps and delts reacted quite well to drop sets; admittedly, I'm not really sure why.
 
Hey NT -

Given the examples in your post, if you program your 15's to be a single set, you achieve the progressive load that we're after across the days - but you'd have to be conscious of the amount of damage you're incurring given the extra loading. The last thing you'd want to do is flame out because you're incurring too much stress/fatigue CNS-wise for the rest of the cycle. There is absolutely a way to do it - but I'd almost think doing a work set + a single drop set for more reps works better. That way, you absolutely stay within the bounds of HST and will incur appropriate stress/fatigue throughout. So -

Day 1: 65 x 15, 45 x (rage out! failure - 1 or 2)
Day 2: 70 x 15, 50 x (rage out! failure - 1 or 2)
Day 3: 75 x 15, 55 x (rage out! failure - 1 or 2) and so forth...

Make sense?

In other news - while the kids played a t a park I tested out chin hand positions. Close grip induced no stress on my wrists at all, and a mixed-grip orientation at shoulder-width worked nicely too. Fun variations to play with going forward.
 
Late one, but fun.

Deads: 225, 275, 315, 365, 405 x 2; 265 x 6
Chalk n' Vibrams y'all. 365 and 405 were mixed grip sets and all others were DOH grip.

Pause Squats/Leg Rapers: 135 x 10 / 165, 175 x 10
I screwed up the first set and went all the way up after a pause in the hole. Realized the error of my ways and corrected.

CG Chins: BW x 10; +15 x 4; + 25 x 3, 2
No idea where strength came from tonight - could be that the Krocs are workin' I suppose. The BW set was a shock, and considering a +10 set about a month ago was so ugly I didn't log it, the fact that I stopped the second +25 set due to grip issues alone shows that something is going right.

K2C: 20, 15

Happy across the board.
 
Great dead session, Tim! :cool:

I must get back to some deads again. Maybe a session once a fortnight won't leave me too fatigued to get everything else done. I know I should be doing them but I am also very aware that they are tough on the body like nothing else.
 
Thanks guys! It was nice to be in the 400's again.

6/27/2013

OHP: 95, 115, 125 x 10; 135 x 3; 105 x 7
OHP's are hands down the toughest lift for me to develop - they always have been. So - I tried an "up set" and a single drop set. Dunno - playing around with different stimuli is a fun game, so we'll see. Clusters: 125 (7-2-1); 135 (2-1 RP).

DB Bench: 60's, 70's, 80's x 10
Up to this point I've referred to these as "DB Press" - but they have always been DB Bench. The last set was tough - triceps were pretty cooked.

50% Krocs: 90 x 25
Why 50%? Left arm had to be clustered (20-3-2). I'll repeat 90 until no clusters are present.

Floor Press: 135, 185 x 10
A few guys in the gym love these for tricep development and for a nice bench transfer. I dunno - it was a nice changeup from dips, but I don't get the tricep aspect over the pec aspect of the press. I felt much more tension in my pecs than I did in my tri's.

Cable Rear Delt: 35, 45 x 10
 
Squats: 185, 225, 255 x 10; 265 x 7
Raw - Vibrams only. The 265 set was a 7-1 cluster, and I knew before I started that it was a stretch. I was way more aggressive with the load progression today, especially at the higher rep range. Not sure where my PR lies, but I believe that the 255 set may be really close to it.

GM: 155 x 10; 175 x 3
Lumbar back was very fatigued for the 175 set. No reason to push further than I felt comfortable.

Pullups: BW x 10; +20 x 3, 3

Shrugs: 225 x 10, 10

Medicine Ball Exchangers: 10Kg x 7, 4
Still consider one rep to be both the arm to leg and leg to arm exchange. Notations going forward will be simplified.

NG Chin: BW x 8, 3 + 3 P-ROM
I knew I was cooked at the end of the 3rd rep in the second set, so I did the partial-ROM movement 3 times to truly make the end of the workout meaningful.
 
Bench: 175, 195, 215, 235 x 6
Last set was spotter assisted on the last rep. No matter what, happy that my recent absence from the gym didn't disaffect things too much.

Kroc-Inspired DB Rows: 80, 90, 105, 115 x 5; 125 x 3; 135 x 2
Straps used from the 105 set forward.

Landmine Press: 90, 115 x 10
Thanks Mike - took your advice and did these in a split stance. Hit the delts nicely.

Cable Row: 130, 150, 170 x 10

BB Rollout: 125 x 6 + SH, 3 + SH, Negative + SH
The negative was unreal hard, especially with the static hold appended to the middle of the rep.
 
_tim said:
Late one, but fun.

Deads: 225, 275, 315, 365, 405 x 2; 265 x 6
Chalk n' Vibrams y'all. 365 and 405 were mixed grip sets and all others were DOH grip.

Pause Squats/Leg Rapers: 135 x 10 / 165, 175 x 10
I screwed up the first set and went all the way up after a pause in the hole. Realized the error of my ways and corrected.

CG Chins: BW x 10; +15 x 4; + 25 x 3, 2
No idea where strength came from tonight - could be that the Krocs are workin' I suppose. The BW set was a shock, and considering a +10 set about a month ago was so ugly I didn't log it, the fact that I stopped the second +25 set due to grip issues alone shows that something is going right.

K2C: 20, 15

Happy across the board.
Click to expand...

Sorry I'm late on the congrats, but damn, nice deads! No straps, no belt, great pulling!!

I haven't tried mixed grip in a while; last I tried with a heavy load, I felt like I introduced just a bit of twist into the motion with my lower back due to lack of flexibility in my shoulders; which led to a low back tweak and no deads for a few weeks. Maybe I'll give it a shot again, because I'm sure I could mix-grip and hold 300+; just can't raw DOH grip more than say 275... my DOH grip w/o straps is indeed "DOH!!!"
 
Thanks NT!

7/12/2013

Kind of a different approach yesterday....

3 Mile (total) Run

4 Hill Sprints

5 Pullups

Hill Sprints are the devil.

The run was split up a bit; the hill sprints and the pullups were in the middle of the whole thing. The pullups were the result of testing to try and do muscle-ups kinda like this guys do on the bars in this vid:



New goal. I did ring-based muscle ups many, many times but the concept of doing so from a pronated grip is really strange to me. So - this has become a new, fun goal of mine.
 
Last edited by a moderator:
Another non-gym, Spartan WOD inspired, bit of fun....

WU: 1/2 mile run/jog/walk
2 Hill Sprints
25 Pushups
2 Hill Sprints
25 pushups
1 Hill Sprint
1/3 mile walk
6 Chins
1/2 mile jog/walk

The hill in question is an adult sledding hill.... Fun, brutal, effective - in 90+ degree heat.
 
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