Lol's New HST Log
- Thread starter Lol
- Start date
Wednesday 28/09/16
Afternoon session
Paused Bench (kg)
60/10, 70/5, 80/3, 90/1
100/1
110/1
120/1 RPE 10
Belted for last three singles
Notes
Right upper-back/shoulder still tight and sore so I was careful and after warmups only did a few singles up to a reasonable load.
120 felt much heavier than it did last time so I'll put that down to fatigue from Monday plus the right shoulder issue.
Afternoon session
Paused Bench (kg)
60/10, 70/5, 80/3, 90/1
100/1
110/1
120/1 RPE 10
Belted for last three singles
Notes
Right upper-back/shoulder still tight and sore so I was careful and after warmups only did a few singles up to a reasonable load.
120 felt much heavier than it did last time so I'll put that down to fatigue from Monday plus the right shoulder issue.
Thursday 29/09/16
Afternoon session
LBBS (kg)
Paused
60/5, 90/3, 110/3, 130/1
145/3
147.5/3
150/5 - RPE 9
140/5
Press (kg)
60/9,5
Notes
Was only planning on a triple at 150 so getting five reps was a bonus. Hopefully I'll be able to hit a 170 max single at the meet.
So close to getting 10th rep @60kg for press. Next time.
Afternoon session
LBBS (kg)
Paused
60/5, 90/3, 110/3, 130/1
145/3
147.5/3
150/5 - RPE 9
140/5
Press (kg)
60/9,5
Notes
Was only planning on a triple at 150 so getting five reps was a bonus. Hopefully I'll be able to hit a 170 max single at the meet.
So close to getting 10th rep @60kg for press. Next time.
Last edited:
Saturday 01/10/16
Evening session
Sumo DL (kg)
Over-over grip
60/10, 110/5, 140/1, 160/0
Hook grip
160/1, 180/1, 195/1 PR
Straps
180/5,4 - new 5RM
Belted from 180
Landmine Row (kg)
Load on one end of bar.
20/10 Right hand, then left
35/10 R, L
45/10 R, L
55/10 - strap, R, L
Notes
So, 195 went up. Not easy but a bit of a confidence boost. 200 is now a possibility for two weeks time. 180 x 5 is a new 5RM too. Almost managed a 160 without a hook too. I think if my hands were fully on the knurling it would be doable but half on-half off just makes it that bit harder.
Was going to do floor press after deads but decided against it to allow right shoulder one more night to recover.
Went for some landmine rows instead for a bit of grip work and a good lat pump.
Evening session
Sumo DL (kg)
Over-over grip
60/10, 110/5, 140/1, 160/0
Hook grip
160/1, 180/1, 195/1 PR
Straps
180/5,4 - new 5RM
Belted from 180
Landmine Row (kg)
Load on one end of bar.
20/10 Right hand, then left
35/10 R, L
45/10 R, L
55/10 - strap, R, L
Notes
So, 195 went up. Not easy but a bit of a confidence boost. 200 is now a possibility for two weeks time. 180 x 5 is a new 5RM too. Almost managed a 160 without a hook too. I think if my hands were fully on the knurling it would be doable but half on-half off just makes it that bit harder.
Was going to do floor press after deads but decided against it to allow right shoulder one more night to recover.
Went for some landmine rows instead for a bit of grip work and a good lat pump.
Sunday 2/10/16
Evening session
Floor Press (kg)
60/15,10
80/10
100/10
110/5,5,5
Dips
Bw (91kg)/40
Notes
Short session to catch-up on what I should have done yesterday.
100 for a set of 10 matches my previous 10 RM for floor press.
Dips done quickly. Not super strict. Just banged them out until failure for a good pump.
Evening session
Floor Press (kg)
60/15,10
80/10
100/10
110/5,5,5
Dips
Bw (91kg)/40
Notes
Short session to catch-up on what I should have done yesterday.
100 for a set of 10 matches my previous 10 RM for floor press.
Dips done quickly. Not super strict. Just banged them out until failure for a good pump.
Wednesday 5/10/16
Evening session
Bench (kg)
60/10 - paused
80/5 - paused
90/5 - paused
100/8 - touch'n'go
100/5,5 - paused
100/7 - touch'n'go
110/1 - paused
115/1 - paused
Belted for 100 and up
Ring pull-ups
BW(91kg)/5,8,8
Notes
Stupid right rhomboid area still in spasm which made right arm feel much weaker than left. Shrugging on my right side is pretty unpleasant too so I stuck at 100kg for a few work sets.
Followed bench with ring pull-ups to work the spasming area and to give it a really good stretch.
Evening session
Bench (kg)
60/10 - paused
80/5 - paused
90/5 - paused
100/8 - touch'n'go
100/5,5 - paused
100/7 - touch'n'go
110/1 - paused
115/1 - paused
Belted for 100 and up
Ring pull-ups
BW(91kg)/5,8,8
Notes
Stupid right rhomboid area still in spasm which made right arm feel much weaker than left. Shrugging on my right side is pretty unpleasant too so I stuck at 100kg for a few work sets.
Followed bench with ring pull-ups to work the spasming area and to give it a really good stretch.
Thursday 6/10/16
Evening session
Sumo DL (kg)
60/10, 110/5
140/5
150/5
160/5
No belt; hook grip for 150 & 160
Press (kg)
60/11 - PR
Notes
Heavy dead session on Sun so this was a low-volume maintenance session.
Intended to do a couple of sets of 5 @ 60 for press to finish up, but at 5 reps I felt like I had plenty left in the tank so I went for 10 and ended up with an 11 rep PR! Happy about that, especially as my right shoulder/upper-back is still giving me gyp.
Spent ages on the lacrosse ball last night. It helped a bit. More required.
Evening session
Sumo DL (kg)
60/10, 110/5
140/5
150/5
160/5
No belt; hook grip for 150 & 160
Press (kg)
60/11 - PR
Notes
Heavy dead session on Sun so this was a low-volume maintenance session.
Intended to do a couple of sets of 5 @ 60 for press to finish up, but at 5 reps I felt like I had plenty left in the tank so I went for 10 and ended up with an 11 rep PR! Happy about that, especially as my right shoulder/upper-back is still giving me gyp.
Spent ages on the lacrosse ball last night. It helped a bit. More required.
Friday 7/10/16
Evening session
Landmine Row (kg)
(Right arm, then left)
20/10,10
35/10,10
45/10,10
55/12,12,15,15 - straps
Notes
For these rows, I'm starting out with a barbell loaded with a 20kg plate at each end and then I add extra plates only to the end I'm lifting. I'm only counting the weight of the plates, not the bar. I stand astride the bar.
This was uncomfortable on my right side but I'm hoping the stretch and the pump will facilitate, rather than prolong, rhomboid healing.
Evening session
Landmine Row (kg)
(Right arm, then left)
20/10,10
35/10,10
45/10,10
55/12,12,15,15 - straps
Notes
For these rows, I'm starting out with a barbell loaded with a 20kg plate at each end and then I add extra plates only to the end I'm lifting. I'm only counting the weight of the plates, not the bar. I stand astride the bar.
This was uncomfortable on my right side but I'm hoping the stretch and the pump will facilitate, rather than prolong, rhomboid healing.
Saturday 8/10/16
Evening session
LBBS (kg)
60/10, 90/3, 110/1, 140/1
160/1 - belted from here on
170/1
175/1
160/3
140/8
Knee sleeves throughout
Notes
Was going to save 175 for the meet as I obviously don't have any spotters training home alone. However, 170 went up with decent speed so I figured 175 was worth a shot. I planned how I'd bail but didn't need to worry as it went up ok. Not easy though.
Reps at 160 were harder than last time so the 175 took something out of me. Then 8 reps at 140 was a 2-rep improvement over last session.
Think I'm going to bench a bit tomorrow to see how my right side feels and then try one last heavy dead session on Monday night. I'd like to pull 200 on Monday night so I know it's in the bag.
I'll probably do one last low volume ME bench session on Weds and maybe 2-3 sets of tripes for squats and deads @~80% 1RM. Other than that, I'll be eating and trying to do only light physical activities. I don't think I'll need to be that careful to make weight as I'm currently around 91kg.
@Totz: I'm hoping to hit 500kg total. My bench is the weak link, especially if my right shoulder area stays like it is now. 175 squat, 125 bench and 200 DL would do it, but a sucky shoulder might mean I only manage 115 for bench. I sincerely hope that isn't the case.
Evening session
LBBS (kg)
60/10, 90/3, 110/1, 140/1
160/1 - belted from here on
170/1
175/1
160/3
140/8
Knee sleeves throughout
Notes
Was going to save 175 for the meet as I obviously don't have any spotters training home alone. However, 170 went up with decent speed so I figured 175 was worth a shot. I planned how I'd bail but didn't need to worry as it went up ok. Not easy though.
Reps at 160 were harder than last time so the 175 took something out of me. Then 8 reps at 140 was a 2-rep improvement over last session.
Think I'm going to bench a bit tomorrow to see how my right side feels and then try one last heavy dead session on Monday night. I'd like to pull 200 on Monday night so I know it's in the bag.
I'll probably do one last low volume ME bench session on Weds and maybe 2-3 sets of tripes for squats and deads @~80% 1RM. Other than that, I'll be eating and trying to do only light physical activities. I don't think I'll need to be that careful to make weight as I'm currently around 91kg.
@Totz: I'm hoping to hit 500kg total. My bench is the weak link, especially if my right shoulder area stays like it is now. 175 squat, 125 bench and 200 DL would do it, but a sucky shoulder might mean I only manage 115 for bench. I sincerely hope that isn't the case.
Monday 10/10/16
Afternoon session
Final week before meet on Sunday
Sumo DL (kg)
No hook
60/10, 110/3, 140/1
Hook
160/1
180/1 - belted from here on
190/1
200/1 - PR for sumo!
180/3
Floor Press (kg)
60/10, 80/10, 90/10
100/13 - PR
Notes
So, 200 sumo is in the bag. It wasn't at all easy but it came off the floor and then I knew I had it. Thankfully, nothing seemed to break. Left glute was a bit tweaky after the 180 and 190 so I was aware of that (I think that was from my 175 squat the other day) but I really wanted to try for 200 today.
For floor press, I decided to do a last-minute higher-rep rehab session so as not to mess up my right chest/upper-back area any more. I will try a few heavier singles on Weds and see how it feels then. It's annoying that I'm having to do this so late in the day as I was hoping to match my previous best of 130 by the meet. That really isn't likely now but if I can make 125 I will be pleased enough.
Afternoon session
Final week before meet on Sunday
Sumo DL (kg)
No hook
60/10, 110/3, 140/1
Hook
160/1
180/1 - belted from here on
190/1
200/1 - PR for sumo!
180/3
Floor Press (kg)
60/10, 80/10, 90/10
100/13 - PR
Notes
So, 200 sumo is in the bag. It wasn't at all easy but it came off the floor and then I knew I had it. Thankfully, nothing seemed to break. Left glute was a bit tweaky after the 180 and 190 so I was aware of that (I think that was from my 175 squat the other day) but I really wanted to try for 200 today.
For floor press, I decided to do a last-minute higher-rep rehab session so as not to mess up my right chest/upper-back area any more. I will try a few heavier singles on Weds and see how it feels then. It's annoying that I'm having to do this so late in the day as I was hoping to match my previous best of 130 by the meet. That really isn't likely now but if I can make 125 I will be pleased enough.
Browner
Well-Known Member
Good work on the PR! I found once I broke the 200 barrier things started to progress quickly, so I reckon you'll get 220 in the meet at least. How are you finding Sumo?
For your meet something that helped me on my first meet was an attempt calculator, you can get it in excel form from. It also has a warm up calculator on there too.
http://thestrengthathlete.com/freebies/
@Browner: Thanks for the link. I will check it out and see if my plan is close to what experienced people do.
This is what I'm intending as of now:
Openers and following lifts
150, 165, 175
110, 120, 125(130)
180, 190, 200
2nd lifts total 475
3rd lifts total 500(505)
It is possible that I could add 2.5kg to my squat and dead for the meet but I'm going to stick to my plan because I'd rather get a 500 total if possible. Missing a final attempt will immediately make that impossible.
I am quite expecting that meeting all the IPF rules for what constitutes a good lift will be bad enough, especially for bench.
If I were to go for 200 on my second deadlift attempt and get it then I would have the luxury of a higher third attempt without compromising my target total of 500. However, I don't know how long I will have between lifts? I do know that 200 will take something out of me and so a subsequent higher lift may well not come off the floor.
I think if my bench is down 5kg on the day, I may try to get it back on the deadlift.
This is what I'm intending as of now:
Openers and following lifts
150, 165, 175
110, 120, 125(130)
180, 190, 200
2nd lifts total 475
3rd lifts total 500(505)
It is possible that I could add 2.5kg to my squat and dead for the meet but I'm going to stick to my plan because I'd rather get a 500 total if possible. Missing a final attempt will immediately make that impossible.
I am quite expecting that meeting all the IPF rules for what constitutes a good lift will be bad enough, especially for bench.
If I were to go for 200 on my second deadlift attempt and get it then I would have the luxury of a higher third attempt without compromising my target total of 500. However, I don't know how long I will have between lifts? I do know that 200 will take something out of me and so a subsequent higher lift may well not come off the floor.
I think if my bench is down 5kg on the day, I may try to get it back on the deadlift.
Wednesday 12/10/16
Evening session
Paused Bench (kg)
Warmup
40/10, 60/10, 70/3, 80/3, 100/1
Comp lifts
110/1 Belted from here
120/1
125/1
110/3 @RPE 8
Notes
Spent a good while warming up shoulders. Right shoulder still not right but got through all the lifts ok. Self lift-off for all attempts tonight too.
So, 127.5, or even 130, may be on the cards on Sunday if I decide to take the risk.
Evening session
Paused Bench (kg)
Warmup
40/10, 60/10, 70/3, 80/3, 100/1
Comp lifts
110/1 Belted from here
120/1
125/1
110/3 @RPE 8
Notes
Spent a good while warming up shoulders. Right shoulder still not right but got through all the lifts ok. Self lift-off for all attempts tonight too.
So, 127.5, or even 130, may be on the cards on Sunday if I decide to take the risk.