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PostPosted: Sat Nov 04, 2006 12:54 pm 
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Elephant
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pelicanAndrew wrote:
Haha crap you're repping my crazy huge max i did on my deadlift. :lol:

Ahhhh i got lots of work to do. Crazy lifts man.

:) Thanks man. I guess we both have a lot of work to do, i'm not really strong (yet) ;)


Today:

Officially the last workout of the cycle.

Squat: 130kg x5. Was hard, but no pain 8)
Bench: 102.5kg x5. Yes! Quite easy :D
Barbell row (overhand): 112.5kg x5.
Barbell press: 55kg x5.
Chin-ups: 35kg x4. Simply too heavy, i'll use this weight for 2x3 on monday.
Deadlift: 160kg x5. Solid 8)
CGBP: 82.5kg x 5.
Incline bench dumbell curls: 22.5kg x 6.
Dips: 45kg x 5.
Calf raises with 42.5kg, 12 reps each side.
Thickbar dumbell static holds: 40kg x20 sec, 45kg x8s, 40kg x20s.

Results:
5kg over target on squats.
7.5kg over target on bench.
7.5kg over target on rows.
Reached target on overhead press.
Missed target by 2.5kg on chins.
5kg over target on deads.
Reached target on close grip bench.
Reached target on incline curls.
10kg over target on dips.
Overall: success 8)

Next week i'll go heavy and max out on friday.
Looking forward to the strongman session on sunday as well :D

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PostPosted: Sat Nov 04, 2006 2:24 pm 
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Manatee
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Daywalker wrote:
Results:
5kg over target on squats.
7.5kg over target on bench.
7.5kg over target on rows.
Reached target on overhead press.
Missed target by 2.5kg on chins.
5kg over target on deads.
Reached target on close grip bench.
Reached target on incline curls.
10kg over target on dips.
Overall: success 8)

:shock: Damn! I need to do that too! Was that HST?


Daywalker wrote:
10kg over target on dips.

Your trizeps :D - never fails you :-)
My favorite excercise of yours :lol:


Keep it up. Awesome results! :notworthy:


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PostPosted: Mon Nov 06, 2006 10:35 am 
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Congrats on the success! I look forward to seeing how your max's have progressed. Especially since I have been training vicariously for the last month through other people's training logs (haven't touched a weight since the first week of October, ugh.).

Regards,

Sensless

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PostPosted: Mon Nov 06, 2006 12:49 pm 
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Manatee
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I was pretty interested in this threat I have never written in "HST - highly shity training" :lol:

But.. surprise. :idea:
How were you able to chance the topic's name?


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PostPosted: Mon Nov 06, 2006 12:56 pm 
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You can "edit" any topic you start and change the name. Daywalker on the pea........yeah buddy!

Glad to hear all the training is going well. I am still in good shape too. I'd like to see photos sometime :wink: But I think it is good if we both remain hidden for a while, until we get really big :) Luckily it is cold, so we can both cover up with jackets, coats and sweatshirts until spring and summer when we are large and in charge :)

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PostPosted: Mon Nov 06, 2006 2:36 pm 
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Manatee
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robert wrote:
...until spring and summer when we are large and in charge :)

I take your work for it, I expect to see some good pictures the coming summer :D


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PostPosted: Mon Nov 06, 2006 3:28 pm 
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Elephant
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Thank you my friends! :D


I'm pretty excited about the nice gains myself :lol:


Sensless, why couldn't you train for a month?
Just busy with other stuff or an injury?


K-oz wrote:
I was pretty interested in this threat I have never written in "HST - highly shity training" :lol:

Is that a spelling mistake? :shock:
It's highly SHINY training my dear! :lol:

I liked the old name, but Jonathan keeps referring to HST as highly shiny training, and we all use the term now :lol:
I'm not sure why - to me doing DL, bench and squats 5 times per week is pretty hardcore :P


robert wrote:
Glad to hear all the training is going well. I am still in good shape too. I'd like to see photos sometime :wink: But I think it is good if we both remain hidden for a while, until we get really big :) Luckily it is cold, so we can both cover up with jackets, coats and sweatshirts until spring and summer when we are large and in charge :)

Okay man! I'm all in for the hiding idea :lol:
But don't forget the rest - grow and post pictures next summer ;)



Today's session:

Plan was to do 2x3 today. I had a hard time deciding the weights :lol:
Too heavy isn't good, because i don't want to wear myself out for friday, but too light is bad as well, because i want to be prepared for the heavy singles.

Squat: 135kg 2x3. Really hard. I was weak today. Excuses: i slept really bad this night and the day after a day off i'm always weaker :?
Bench: 105kg 2x3. Easy 8)
Barbell row (overhand): 115kg 2x3.
Barbell press: 57.5kg 2x3. Failed first time on the second set, though the first was easy. Psyched myself and did the 2nd easy as well :D
Chin-ups: 35kg 2x3.
Deadlift: 165kg x3, 2. First set was solid. 2nd rep on 2nd set was close to max, couldn't do a 3rd.
Calf raises with 45kg, 11 reps each side.

Cut out the curls, CGBP and dips, too high volume.

Tomorrow 2x2.

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PostPosted: Tue Nov 07, 2006 12:41 pm 
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I realised today that my approach to the one rep max on friday is not the best one. The strength gains from HST in the 5-15 rep range don't carry over that well to heavy singles.

I did the mistake to increase the weight on squats too fast.

Squat: 140kg 3x2. Did the third set because i wasn't pleased with the first two. Missed depth on most reps. I should have sticked to my plan and do 2x3 with 132.5 yesterday, and 2x2 with 135 or 137.5 today, but thewarmup weights felt so light :roll:
Bench: 107.5kg 2x2.
Barbell row (overhand): 115kg 2x4.
Barbell press: 60kg 2x1. What a huge difference a tiny little plate makes... :?
Chin-ups: 37.5kg 2x2. Easy 8)
Deadlift: 167.5kg 2x2. First set was easy. Jono said that the reason i'm slow off the ground (which i am) is that i let my hips move up too early,i should try to keep the hips low (as if he did :P ;) ). I did that the second set, and boy, the first rep was hard! :shock: It was so hard i thought i couldn't do the second, but i just concentrated on getting it up with a straight back and f**k about low hips :lol: Was quite solid, not even max, but i do feelmy lower back muscles now :lol:
Static holds with thickbar dumbell: 45kg x 20, 20, 15 seconds :D

Tomorrow rest!

Thursday prepare for friday, i'll cut out rows and overhead, and do the same weights as today for 2x2 again.

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PostPosted: Tue Nov 07, 2006 2:59 pm 
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Elephant
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Apologies for persuading you to go for 140kg on the squats! It isn't that you struggle that much with the weight, it is just that the heavier the weight, the higher you tend to squat. Nevertheless, good session :D

Jonathan

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PostPosted: Tue Nov 07, 2006 3:58 pm 
Isn't higher better than lower for most things


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PostPosted: Wed Nov 08, 2006 7:52 am 
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Elephant
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veganpotter wrote:
Isn't higher better than lower for most things

I don't know, is it?

:hiding:


I rethought my training plan for tomorrow. It doesn't make much sense to go heavy on the doubles.

I'll rather prepare for the heavy singles in friday.
Something like this:

Squat: 100x5, 110x4, 120x3, 130x2, 140x1. Maybe even less reps, do more easy singles.
Bench: 90x5, 100x3, 105x2, 107.5 3x1
Chin ups: 35x2, 37.5x2, 40x2
Deadlift: 140x3, 150x3, 160x2, 165 2x1, 170x1

All sets should be fairly easy (except the last on chins), so i save myself for friday while at the same time do something not too light and get in the groove for doing low rep stuff.

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PostPosted: Wed Nov 08, 2006 8:04 am 
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Looks good, and I think you were wise to re-think. Makes sense to have a light(er) day before maxing, rather than go balls to wall on doubles. Hope I get to see both these sessions, or at least the friday one. Need to get some videos too :)


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PostPosted: Wed Nov 08, 2006 11:15 am 
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I find that working heavy triples helps singles quite a bit without total burnout of the body. The other thing that VE and I have done that has helped is pick a heavy weight we can do for about 3 consecutive reps and declare we have to do 10 or 15 reps with it, regardless of how many sets it takes. Just another option to toss at you. The predetermined number of reps method is quite entertaining and brutal as the first two sets are usually grand in then it is a real grind to do the other 8 or 9 singles to get through 'em all.

Regards,

Sensless

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PostPosted: Wed Nov 08, 2006 12:57 pm 
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Thank you both for the input :)

Sensless, i like clustering reps, but not the day before maxing out! :shock: Maybe a week before ;) :lol:
It's similar to what i'll do, though, i'll keep the intensity low with moderate weights and do singles-triples, only i'll do it less heavy and less total volume :roll:

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PostPosted: Wed Nov 08, 2006 2:16 pm 
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I wasn't thinking about the fact you are maxing out the following day., I guess I was more just talking about a style to train to get used to heavy weights again. Why not just rest for the day?

I haven't been able to work out because I got married (missed one week for this) then went on a honeymoon (missed another week for this) and when I came back to work I was swamped because I had gotten a promotion my last day in the office before getting married so I've been trying to make up for the lost time and do my previous job responsibilities on top of the new job responsibilities. It is brutal, but this weekend I should be able to start training again. I think I may still have an outside shot at 600 by years end on the DL. We shall see though.

Good luck on the max attempts! What are you going to try for?

Regards,

Sensless

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