HST silliness deload - oh how I LOL'ed!

Day 3 of 10s

Warm ups excluded, 2 sets of 10 for each of the following:

Squat: 135kg
hack squat: 120kg
hip thrusts: 80kg
Bench: 100kg
DB Rows: 40kg
Seated DB Press: 30kg
EZ Bar Bicep: 32.5kg
EZ Bar Tricep: 32.5kg
Seated Calf Raise: 55kg

Volume: 12,500kg

Small amount of volume which is undoubtedly due to it being a slightly lighter session - we had moved some of the GHRs, Hacks and Hip Thrusts around so the volume is a little skewed. Still a painful sesh!

Weekly volume: 44,940kg

Total volume to date: 106,133kg

Average session volume: 11,800kg
 
Day 4 of 10s

Didn't have time for any arm work (boohoo), again 2 sets of 10 reps no warm ups included:

Squat : 140kg
Leg Press: 290kg
GHRs: 91kg (BW)
Bench: 102.5kg
BOR: 85kg
Seated DB Press: 30kg
Seated Calf Raise: 55kg

Session volume: 15,780kg

10 reps of 140kg squats was pretty amusing (not).

Just for ****s and giggles I pushed the leg press up to 475kg which felt okay despite having done much leg work.
 
Day 5 of 10s

I was still pretty ****ed from the session on Monday - but today I tried a new gym - IT IS AMAZING! Will post pics soon. It basically has 3 squat racks, all of which have lifting platforms. A separate lifting platform. Really good quality plates and bars. A prowler, rings, big tyre, lots of mobility stuff, lots of bands and lots of space, and it has limited amount of membership meaning that it'll never be busy - in fact it was "busy" last night, and there were 12 people in total.

It's a big converted warehouse, split level, so lots of conditoning stuff upstairs, like battle ropes, rings, dumbells, etc...

Going to join - a bonus is that it's less than a 10min walk from my house, so no longer need to drive to gym! :D Also it could mean that I could host a mini bro meet - nothing like the strongman meet, but there would be enough space for some training.


Right onto last night's session.

Deads: 170*10*2 - pure cardio, ridiculous that I'm repping this sort of weight for deads!
OHP: 60*10*2
Incline DB Press: 40*10*2
Cable rows: 85*10*2
Squats: 140*10*2 - can't believe I'm repping 140kg and actually not finding it too hard! :eek: :cool:
Chins: BW+10kg (101kg) *10*2
Dips: BW+25kg (116kg) *10*2

Volume: 14,240kg
 
Please aware me of this gym, my commercial gym is a pile of toss and I'm thinking of joining a 'proper' gym.

And serious that weight and volume on squats/deads :cool: bet it felt amazing day after.
 
Day 6 of 10s

Last day of 10s.

I tell you what - I'm ****ed. I don't know if it's the programme, or just because I've been tired recently but my body is basically telling me it wants more but it also isn't liking it either! :p

HST has been great though, and it's 5s this week - 3 sets of 5s which should be reasonably fun... he says.

Last set of 10s:

Squat : 145kg
Hack Squat: 110kg
Bench: 107.5kg - I failed the last rep on set 1, and failed after 7 reps. Just completely gassed :(
DB Rows: 42.5kg
Seated DB Press: 30kg failed last rep on second set. So not too unhappy with that.
Did some bicep and tricep work and some calf raises, but can't remember the weights :o

Volume approx: 14,000kg

Volume to date over 150 Tonnes! :D
 
Day 1 of 5s

Soooo, 3 sets of 5 reps. How hard can this be? As it happens, reasonably hard! :D

Squats: 162.5*5*3
Hip thrusts: 100*5*3
Bench: 120*5*3
BOR: 100*5*3
DB Shoulder press: 35*5*3
40" Box jumps: 5*3

Did some calf work (forgot the weight)

Well that was rather tough! :D

Volume: Only around 10,500kg I guess it'll be lower as the reps will be less high. Also there is no leg press machine in the new gym, so will have to think of something else for that. I guess 10.5T for higher weights is not to be sniffed at.
 
Why aren't box jumps any good? Keen to hear the reasoning - not having a go, genuinely interested. :)

I wanted something explosive. I normally do them as part of my warm up anyway, but added them to the end of the work out - I had a weighted vest on which I omitted to state - otherwise I do them vestless as part of my warm up and mobility routine anyway.

My gym is just on the other side of the blackwall tunnel - not really convenient for you. Have you looked at gym box?
 
Day 2 of 5s

Shed load of mobility work - was feeling tight and really not in a good state to do any training. However a bit of functional movements, box jumps, medicine ball slams and a few hip opening movements.

Onto the nitty gritty.

Excluding warm ups:

Deadlifts: 200*5*3
OHP: 65*5*3 - felt surprisingly good
Squats: 165*5*3
Incline DB Press: 45*5*3
T-bar rows: 95*5*3
Pull ups: 20(111kg)*5*3

Ran out of time and energy for anything else.

Volume: 10,215kg

Less volume than 10s, but bloody hell it feels harder!
 
Can't remember what I did for day 3 :o Thought I had written it down but I didn't! :o

Monday was day 4.

Again 3 sets of 5.

Squats: 170
Glute bridges: 130
Bench: 127.5
BORs: 110
Chin ups: 25kg
Tricep overhead cable extension: 40
Handstand shoulder press - I actually did 4 sets of these.
 
Freefaller said:
Why aren't box jumps any good? Keen to hear the reasoning - not having a go, genuinely interested. :)

I wanted something explosive. I normally do them as part of my warm up anyway, but added them to the end of the work out - I had a weighted vest on which I omitted to state - otherwise I do them vestless as part of my warm up and mobility routine anyway.

My gym is just on the other side of the blackwall tunnel - not really convenient for you. Have you looked at gym box?
Click to expand...

No I was just genuinely curious to why you did box jumps.

And yea did look at gym box but the cost is crazy.
 
Very tough today.

Deads: 205*5*3
OHP: 72.5*5*3 (had to push press the last rep)
Step ups: 100*5*3 // Box jumps @ 45"
Incline DB: 42.5*5*3
DB Rows: 50*5*3
Pull ups: 30*5*3
Dips: 40*5*3

Volume: Only 8,100kg but the effort was obscene
 
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