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Cut and Heal: my HST journal

Guinness5.0

Guinness5.0

New member
It's time for a journal. For this stage of my lifting career I am planning to lean out while I let my back heal. I'm 25 and I'd like to get down to a reasonably attractive BF% (I'm thinking 10% would be a nice round number for a goal) and stay near it when bulking in the future. I plan to make DF 5x5-esque programs the mainstay of my training for the forseeable future and I see this phase as a way of facilitating that goal in the long run

I'm at approximately 17% at the moment (perhaps lower) so this is kinda long term. AAS may make an appearance, but I wanna push REALLY hard natty before I poke. I think there is something noble about being natural, though obviously I don't think AAS is evil :).

Anywho, this plan will evolve as I learn and change things up. I know a fair amount about nutrition but I've never really put much effort into dropping bodyfat so I guess you could say I'm book smart but not street smart in this regard.

For now, I'm going to address my weight training with HST. There are several reasons for this. Among them are:

-empirical evidence suggests it is effective

-it utilizes what I feel to be the most important characteristic of ANY weight training program: progressive resistance

-the rep ranges (particularly early on) should facilitate healing

-I have NEVER focused on the 15 or 10 rep range so there may even be some hypertrophy along with fat loss. I'm not holding my breath though.

-I have a hunch that high volume/workload per session (i.e. 5x5) is especially tough on an injured area. With HST you only do a couple sets for specific areas but the overall frequency is still somewhat high (at least for my experience level).
 
Test Week

MONDAY

Today I test my 15rm in the movements I've selected for my HST routine. Wednesday I test 10rm's and then Friday it's 5rm's. THen it's a week off, and finally the program starts. I will run two weeks of 15 rep sessions, starting light and working up to today's maxes on the friday of week two. Then week 3 starts the 10 rep phase.

I found that it's hard to peg the maxes perfectly when you're used to 5rm's, and if you get it wrong there's really no way to test again and get an accurate reading (I was pretty tired after the 15rm test on squat but I undershot it- testing it again wouldn't have told me much).

I'll type what I actually performed and an addendum based on whether or not it reflects an accurate max set:

Squat: 225x15
-I'm gonna peg this at 245

GM: 135x15
-Pegged at 145. I'm keeping these intentionally low just to be cautious. 135 was a joke.

Inc db press: 85'sx13
-I wasn't expecting to use this much weight so I did several aborted sets prior which may have affected this set. I'll peg it based on wednesday's tests, but I'm thinking 80's for now.

Dips: BWx15
- I was shocked that I only got 15 w/ bodyweight. I can usually crank these things out like nothing. I think the inc db marathon took a bit out of me

BB rows: 135x15
-145 as a max

Pulldowns:13 platesx 15
-perfect!

Standing OHP: 105x13
-These were brutal after all the other stuff. I'm thinking 100 will work- my conditioning will improve throughout the program and these won't be so tough by week 2

BB curls: 55x15
-Too easy. 65 is the target

Skullcrushers: 75x15
-Perfect!
 
Your back's still giving you grief?

What are you doing on the cardio / diet side and what do you weigh currently?

I'm beginning to question whether I'm trying to put on too much weight too fast. I've gone from nearly-abs to flab pretty quickly whilst putting on 1.5lb per week.
 
The 15's are ideal for letting the joints heal. You may want to try supplementing your 5x5 cycles with a week of 15's on compound movements from now on. In fact, I wouldn't bother with curls and skull crushers during the 15's. Add them in during the 10's, or even better, the 5's.

Doing this allows for greater load progression. If you start in the 15's, you won't stay ahead of RBE very long, and the weight lifted on the compounds is what's really going to stimulate the muscle during the early stages. The isolation work will be nearly useless, aside from a pump.

Of course, it's your call. This is just what I'd do, given what I've learned from the HST boards.
 
A-B
Yeah it still hurts. Back pain has been a nuisance for me since I was a kid. It is always the first thing to hurt.

As far as cardio and diet I'll keep a food journal linked to this one and I'll probably be jumping rope HIIT style first thing in the morning Tues. and Thurs. for now. I want to keep cardio minimal at first to get the diet right. It's worth noting that my pants fit looser fromjust plain eating less- nothing fancy yet. I started paying attention at 252.

EDIT: Weight is 240 at the moment. I took some measurements for reference as well. They are embarassing actually :):
Shoulders: 53"
Belly: 41.5"
Waist: 39" but my 36" jeans are hanging off of me :confused:
Right arm: 16 7/8"
Left arm: 16 3/4"


A I:
I'd hate to drop exercises if for nothing else than the calories they burn. The idea behind this run is just to maintain as much muscle as possible while dieting. Based on what you read you think the arm work during 15's will be detrimental? I do have to admit that the pump is very pleasant and I can see why people think it's important- I could tell an obvious difference in the mirror postworkout.
The more I read about HST the more I like it- it's definitely got some actual research behind it versus gym lore BS.
 
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Actually, using 15 reps on the compounds will be more than enough for calorie-burning anyway. The 15's are very metabolic, especially so with compound exercises that work the entire body. I think it could be detrimental if you were trying to eek out as much arm growth as possible, since doing compounds & isolations when the weights are still very light (15's correlate with lighter loads) would jump you ahead of the RBE and thus make the muscle less susceptible to the weights you're using for those two weeks.

That said, if you like the pumped feel, and you're trying to just maintain mass (maybe add some, depending) then it probably won't make much of a difference.

Careful of HIIT first thing in the AM, if by that you meant on an empty stomach. THAT will be detrimental, no doubt.
 
Anthrax Invasion said:
Careful of HIIT first thing in the AM, if by that you meant on an empty stomach. THAT will be detrimental, no doubt.
Click to expand...
Crap. That is what I meant. I guess that makes sense. I just HATE cardio and HIIT makes it bearable.

I suppose I can do it in the evening before dinner, or just do a longer, moderate session in the a.m.

Thanks bro
 
Well good luck with it. I've never tried HST but I've glanced through the program, looks pretty cool.

For my down time between 5 x 5/3 x 3's I did progressive resistance in 10-15 rep ranges for 2 week periods, compound moves only. My joints did feel better, especially my shoulder and knee.

Anyway, looking forward to seeing how you like it, especially since you've run the Starr program a couple times.

BTW, does HST specify a rep tempo? Low intensity/high rep/4-2-2 tempo was killer for me, after 1 set I was begging for 5 x 5 ;)
 
Thanks G5.0, I've been meaning to go read up on HST for months. Now I can just read your log.

Good luck and get well soon. How long is this scheduled for?
 
gjohnson5 said:
Itl's also not a progressive overload program either
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Huh? The weights go up each session. Isn't that the def. of "progressive overload"? BTW I thought progressive overload and progressive resistance were synonomous. No?
 
Guinness5.0 said:
Huh? The weights go up each session. Isn't that the def. of "progressive overload"? BTW I thought progressive overload and progressive resistance were synonomous. No?
Click to expand...


This isn't HST
http://www.hypertrophy-specific.com/hst_index.html

Please read this link strategic deconditioning is a lowering of the weights which also causes hypertrophy
4) Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has
 
gjohnson5 said:
Please look at this chart to get an idea of how to do HST
http://www.hypertrophy-specific.com/hst_II.html
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Perhaps my max test post was confusing- that is not a template as to exactly how this will be run, it's just a test of my maxes in the 15 rep range. I'm not doing 1 set of all of 'em. Some movements (yet to be completely nailed down) will get two sets.

EDIT: the addendums are my target weights for workout 6- the friday of week 2. I'll be working up from low weights aftr an SD week.
 
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Gjohnson I think you're misunderstanding me-

I've read the site you linked quite thouroughly and I'm running the program pretty much verbatim. I'm using slightly different exercises- I will never do lateral raises, hamstring curls or any other isolation movement (other than some arm stuff) without carryover to the heavy compound stuff. I'm cringing at using the pulldown station but 15 reps for pullups is a ways away for me:). I'm also using this thread as a reference:
http://www.elitefitness.com/forum/showthread.php?t=283460

These posts from the above thread are relevant to my setup:
http://www.elitefitness.com/forum/showpost.php?p=3160768&postcount=4

http://www.elitefitness.com/forum/showpost.php?p=3278456&postcount=16

If that's not right then I'm totally lost. This jives with the info on www.hypertrophy-specific.com.

I appreciate your suggestions, but I think I'm on the right track here.
 
Guinness5.0 said:
Crap. That is what I meant. I guess that makes sense. I just HATE cardio and HIIT makes it bearable.

I suppose I can do it in the evening before dinner, or just do a longer, moderate session in the a.m.

Thanks bro
Click to expand...

Or just have a meal beforehand if you want to do HIIT in the morning. The size and composition can vary; something like oats and whey protein or even whey alone would be good. It doesn't have to be big (and probably shouldn't be if you don't want it to end up on the road), but just make sure you aren't doing HIIT on a completely empty stomach.
 
Cynical Simian said:
Or just have a meal beforehand if you want to do HIIT in the morning. The size and composition can vary; something like oats and whey protein or even whey alone would be good. It doesn't have to be big (and probably shouldn't be if you don't want it to end up on the road), but just make sure you aren't doing HIIT on a completely empty stomach.
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Would that be beacause HIIT will cause the body to go very catabolic if there are few nutrients in the bloodstream?
 
Jim Ouini said:
Well good luck with it. I've never tried HST but I've glanced through the program, looks pretty cool.

For my down time between 5 x 5/3 x 3's I did progressive resistance in 10-15 rep ranges for 2 week periods, compound moves only. My joints did feel better, especially my shoulder and knee.

Anyway, looking forward to seeing how you like it, especially since you've run the Starr program a couple times.

BTW, does HST specify a rep tempo? Low intensity/high rep/4-2-2 tempo was killer for me, after 1 set I was begging for 5 x 5 ;)
Click to expand...
Thanks Jim

Here's a link to answer your q:
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=1
 
blut wump said:
Thanks G5.0, I've been meaning to go read up on HST for months. Now I can just read your log.

Good luck and get well soon. How long is this scheduled for?
Click to expand...
Thanks bro.

Here are the phases:
Weeks 1 and 2: Test maxes and rest (respectively)
Weeks 3 and 4: 15's: 6 workouts (mwf, mwf) progressing in weight at a set increment per exercise w/ the final workout's weights set at my maxes. Basically, you take your max for that rep range and work backwards to get your weights. My squat goes like this: 195, 205, 215, 225, 235 and finally 245. For the smaller movements I'm moving in 5 lb increments.
Weeks 5 and 6: 10's
Weeks 7 and 8: 5's

Normally weeks 9 and 10 would be negatives, but I'm not going to do them.
 
Guinness5.0 said:
I will never do lateral raises, hamstring curls or any other isolation movement (other than some arm stuff) without carryover to the heavy compound stuff. I'm cringing at using the pulldown station but 15 reps for pullups is a ways away for me:).
Click to expand...

LOL. Never say never ;)
 
Guinness5.0 said:
Crap. That is what I meant. I guess that makes sense. I just HATE cardio and HIIT makes it bearable.

I suppose I can do it in the evening before dinner, or just do a longer, moderate session in the a.m.

Thanks bro
Click to expand...

Why would you do a longer, moderate session? Eat something, then do HIIT. It's still going to burn a lot of calories. Just be wary of implementing it during the 15's and even 10's. I'd save the HIIT for the 5's, otherwise your legs will take a serious beating and the 15's and 10's won't accomplish their goal as well as they should.
 
Jim Ouini said:
Well good luck with it. I've never tried HST but I've glanced through the program, looks pretty cool.

For my down time between 5 x 5/3 x 3's I did progressive resistance in 10-15 rep ranges for 2 week periods, compound moves only. My joints did feel better, especially my shoulder and knee.

Anyway, looking forward to seeing how you like it, especially since you've run the Starr program a couple times.

BTW, does HST specify a rep tempo? Low intensity/high rep/4-2-2 tempo was killer for me, after 1 set I was begging for 5 x 5 ;)
Click to expand...

No rep tempo specified. The 15's are just supposed to burn like mad. It's not even important to get 15 reps. Just make sure you feel a deep burning in the muscle tissue. This is what you shoot for. If you hit it at 13 reps, stop there, or do the last two for good measure. If you don't feel it after one set, do another. If you do seven reps on the second set and get the feeling there, you can stop. The whole point is to build lactate and flush the muscles and connective tissues with it - this has rehabilitative properties.
 
gjohnson5 said:
HST causes hypertrophy by increasing or decreasing the weights. It's not just a high rep program. Itl's also not a progressive overload program either

I will look at this cause I think HST interests me and seems safer then 5x5
Click to expand...

Actually, HST isn't a program at all. HST is really a set of principles. The sample program on the website is simply one way to utilize those principles.

And yes, the given example program IS a progressive resistance program. It uses submaximal progressive loading and high frequency in order to maximize hypertrophy.

NOTE that this program is not very good for beginners - you need a decent strength base when you start, in order to make larger increments in weight from session to session. Bigger jumps in weight equates to more microtrauma, and thus, more hypertrophy.
 
Guinness5.0 said:
Thanks bro.

Here are the phases:
Weeks 1 and 2: Test maxes and rest (respectively)
Weeks 3 and 4: 15's: 6 workouts (mwf, mwf) progressing in weight at a set increment per exercise w/ the final workout's weights set at my maxes. Basically, you take your max for that rep range and work backwards to get your weights. My squat goes like this: 195, 205, 215, 225, 235 and finally 245. For the smaller movements I'm moving in 5 lb increments.
Weeks 5 and 6: 10's
Weeks 7 and 8: 5's

Normally weeks 9 and 10 would be negatives, but I'm not going to do them.
Click to expand...

So long as your joints aren't bothering you, extend the 5's as long as you want - no need for negatives. You can also do 3's, but they're not quite as conducive towards hypertrophy. Take your 5 RM, then try to bump it up if you can. If you can't, stick with it. Do this for an extra two weeks, adding weight to the bar whenever you can. This is a good way to implement a kind've strength training portion to the routine.

Just remember, if your joints begin to ache, stop, SD, and hit the 15's.

You also should be reminded - you can skip the 15's the next run through, if you decide to do the program again, so long as you feel so joint pain. They're mainly there for that. The hypertrophy is in the 10's and 5's.
 
Anthrax Invasion said:
I'm Tom T. -_- They never gave my old account back...
Click to expand...

Awesome. Welcome back :)

Actually I was wondering, I know HST is very well thought out, but how is it different from standard periodization i.e, most have an 'adaptation phase' of high rep/low intensity to prepare the tendons and other connective tissue, then hypertrophy phase of moderate rep/moderate intensity and then strength phase with low rep/high intensity. HST seems pretty similar...

Not bagging on HST, I know a lot of people have had success with it, just curious. I guess I could look it up on their site but I'm lazy :)
 
Jim Ouini said:
Awesome. Welcome back :)

Actually I was wondering, I know HST is very well thought out, but how is it different from standard periodization i.e, most have an 'adaptation phase' of high rep/low intensity to prepare the tendons and other connective tissue, then hypertrophy phase of moderate rep/moderate intensity and then strength phase with low rep/high intensity. HST seems pretty similar...

Not bagging on HST, I know a lot of people have had success with it, just curious. I guess I could look it up on their site but I'm lazy :)
Click to expand...

I'm too lazy to explain it myself. Just showered and am gonna run to see the girlfriend now so uh, here's a link - http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=17

All good info there, but the bottom post has info on Periodization vs. HST. Enjoy! ;)
 
JL_204 said:
Good luck G5.0. This should be an interesting thread as Ive been contemplating HST.
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Thanks bro. I think this is an ideal type of program to throw in now and again to do something slightly different. In fact I'd venture a guess that if one's goal was pure hypertrophy, HST being the mainstay of one's training with the occasional 5x5-esque program thrown in might be ideal. That's obviously just a gut feeling though.

As I see it, it's pretty adaptable to the individual's needs (seems like a good way to learn a new strength movement and get it fully dialed in before running an intensity laden program) and is a bit of a change of pace from always using the 5 rep range. I like that the important aspects (IMO anyway) of 5x5-esque programs and this are the same- managing frequency, intensity, volume and workload. HST is big on higher frequency but lower overall volume (as far as I can tell) so I'll still be learning how minipulating the big variables affects me as part of my program.

And welcome back Tom. Glad I've got someone to bounce questions off of :)
 
Guinness5.0 said:
Thanks bro. I think this is an ideal type of program to throw in now and again to do something slightly different. In fact I'd venture a guess that if one's goal was pure hypertrophy, HST being the mainstay of one's training with the occasional 5x5-esque program thrown in might be ideal. That's obviously just a gut feeling though.

As I see it, it's pretty adaptable to the individual's needs (seems like a good way to learn a new strength movement and get it fully dialed in before running an intensity laden program) and is a bit of a change of pace from always using the 5 rep range. I like that the important aspects (IMO anyway) of 5x5-esque programs and this are the same- managing frequency, intensity, volume and workload. HST is big on higher frequency but lower overall volume (as far as I can tell) so I'll still be learning how minipulating the big variables affects me as part of my program.

And welcome back Tom. Glad I've got someone to bounce questions off of :)
Click to expand...

Yeah, it's good to be back. Kind've a brain dump for me every once in awhile, especially when I get on threads like this.

HST is great because it can work for the masses, but in order to optimize the routine, you can tinker with numerous variables to find out what will be best. You can you isolations to bring up some weak points in symmetry and such - a program like 5x5 wouldn't be as useful for something like that.

I've had the same feeling, that HST + 5x5 is one of the better ways to go, if your goal is functional strength and hypertrophy. Something like WSB could work too, but it's more geared towards PLing and finding 1 RMs isn't really necessary for functional strength. The dynamic work would be nice.

My goal is to use HST and 5x5 until I reach the size I want and hit a good strength base, then work in cycles of training for reactivity, explosive ability, and more limit strength. Basically, raise the bar for my base strength, then learn to use that stretch explosively and absorb more force, then once that explosive ability is brought up to the point where I'm utilizing almost all of my base strength, push the bar up again. ;)

If you have any more questions, feel free to ask. Honestly, there are a lot of knowledgable guys over on the HST boards. You may want to join up and ask some stuff there, as well.
 
I registered at www.hypertrophy-specific.com so I could do searches. I imagine I'll post here and there.

Funny you mention WSB as I meant to mention it in my future plans. I have never worked on dynamic movements specifically and I think I'm probably leaving a lot of strength on the table until I address them. Plus there are plenty of great assistance movements that I'd like to try that are mainstyas of most of the WSB programs I've seen.

What do you think about doing some powercleans on tues/thurs? I was thinking that if I kept my form strict (I'm still perfecting them- I'm fine at light weights but I revert to my old habits when it gets heavy) and kept the volume low they might still have some benefit for me without comprimising my HST routine.
 
Test week

WEDNESDAY- 10 rep maxes

Today's tests went a lot better. I was able to guess what my weigths would be much more accurately. Same format as last time- the actual set performed followed by comments:

Squat 315x10
-I put 3 plates on thinking that there was a very good chance I wouldn't get 'em all. I may have been able to handle a little more but I'll stick with this. I've narrowed my stance just a touch and have been squatting in wrestling shoes versus my standard boots. I think I'm sold on my new method as the ever elusive heel drive comes naturally when I'm flat footed.

GM 185x10
-Cake

Inc DB press 100'sx10
-If these were a couple ounces heavier I wouldn't have gotten 'em. My arms were wobbling on the way up on rep 10. I think this is my most surprising 10rm since I haven't used a dumbbell OR an incline bench at all in months.

Dips (forward lean) BWx10
-I'm not sure what to make of this. I've done tricep dips for 5 reps with a 100 pound db hanging from me AFTER close-grip bench back when I had an "arm day" :rolleyes:. I think it's a conditioning issue and this "max" will be irrelevant once I get accustomed to the routine. I was dog tired after the db pressing and squats.

BB rows 185x10
-Pegging it at 195.

Lat pulldowns 15 platesx10
-right on

Standing OHP
-had a brain fart and forgot to do it!!!!!!! I'm fairly sure 135 is a good guess. I'll see what happens on friday.

BB curls 80x10
-85 would be perfect. I thought I'd be a lot stronger on these b/c I was curling teh 110 lb. bb for 8-9 during my last 5x5 run. At least these aren't that important to me :)

Skullcrushers 90x8
-surprised by this as well. Pegged at 85 and chalked up to fatigue.

I did 25 minutes of moderate cardio after this as well.
 
Nice 10RM's G5.0. You've kind of got me interested in doing an HST cycle soon.

I've always wanted to try DFHT too.
 
Jim Ouini said:
Nice 10RM's G5.0. You've kind of got me interested in doing an HST cycle soon.

I've always wanted to try DFHT too.
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There are so many good programs out there. it'll be years before I've tried everything I want to do at least once.
 
I'm starting to feel like a kid in a candy shop. DFHT, Westside, 5x5, another run at the Korte, Smolov still waiting in the wings.

I'm not yet attracted by HST but maybe your log will change that and I think you found an excellent time to take a run at the program.
 
blut wump said:
I'm not yet attracted by HST but maybe your log will change that and I think you found an excellent time to take a run at the program.
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It's all about goals, and this (I think) fits mine for the time being.

One thing I think you could take from this is the idea of doing the 15's for a couple weeks. The whole idea behind 'em is that you refresh your joints by flushing them with lactic acid, which has rehab benefits. Something like that could be very useful for a strength-minded trainee (BTW that's still the way I see myself, but I gotta switch gears for now :)).
 
Cool Guinness, good luck. I am gonna try the HST once I finish my 5x5. I am on my 6th week of 5x5, so almost there. I really wanted to build my strength up and its working good, but my joints are really feeling it. I am gonna need to take it easy after this 5x5, so the HST looks perfect. Looking foward to see how it works for you.
 
blut wump said:
I'm starting to feel like a kid in a candy shop. DFHT, Westside, 5x5, another run at the Korte, Smolov still waiting in the wings.

I'm not yet attracted by HST but maybe your log will change that and I think you found an excellent time to take a run at the program.
Click to expand...

Like Guinness said I think it's good to stick in a low intensity/high rep phase somewhere during the year for joint/tendon health, whether it's HST or something else.

Anyway, I'm glad you mentioned those programs since I too have had all of them on my radar. WSB seems like you need some apparati, though, I think for DE day. And Smolov kind of scares me.

I think I will let you run them first :p
 
I said I'd post my diet, so here goes:

Wednesday

1: 1c oats, 2 scoops whey, 1c skim milk
2: Omelet w/ 4 whole eggs, 4 whites, sauteed veggies in olive oil/butter
Train
3: recovery drink (normally I have this before and after, but I was pressed for time) of 110 grams sugars and 40 g whey
4: snack- handful of walnuts, glass of skim milk
5: big salad w/ tuna (too much stuff to list)
6: same as 4

Note- probably not enough food IMO

Thurs.

1: 1c skim milk, 2 scoops whey
2: Omelet like yesterday
3: snack like yesterday
4: snack like 3
5: 8-10 ounce chicken breast, lots of brussels sprouts cooked in bacon/olive oil, steamed cauliflower
6; probably my standard snack again

Figures i start this part of the journal on my two worst days :) I don't think this is enough food for me to hang on to muscle. Hopefully the log will keep me accountable.
 
That seems like very little food, man. You're bigger than I am too. Then again, I work a job that burns 1000+ calories a night, five times a week.

You need some red meats in there. I get these sirloin burgers from Costco, throw 'em on the George Foreman got 6 minutes, they're done. Down two of those a day on buns, 16 oz. 1-2% milk, with some lemon juice on it - beats the hell out of ketchup, to be honest.

A burger + bun for me equates to 550 calories. Throw in 16 oz. 1% milk and you have 750. Add in one serving of brown rice (however much it is) for another 150 calories, some carbs, and much needed fiber. Bam, 900 cals. Should you choose to be a fatass and "bulk" even more, toss in some pickles, lettuce, tomato, maybe some chips and ketchup - an east 1000-1100 calories.

'course you can also beef up those morning whoat shakes. :FRlol: Add in a banana for flavor and the extra carbs (no, fructose is NOT bad), and another glass of milk. 2 parts whey, milk, and oats is how it's done. Quit skimping on the dairy! ;)
 
My future entries will be more representative of the way I generally eat. Trust me, there's NO shortage of red meat in my diet. These are two odd days with the exception of the omelets- I go through at LEAST 5 dozen eggs a week depending on the ratios of whites to whole eggs used.

I'm still going over my long term diet plan- I think I'll just keep cals moderate and do some cardio and see how long I can ride that out. My thinking is that I've got some "newbie losses" to use up before diet/cardio has to be complicated. Beyond that I'll probably try some more exotic things like CKD or cycling cals or whatever looks solid. There's LOTS for me to learn beyond the basics as far as diet plans go.
 
Test week

FRIDAY- 5rm's

Squat 365x5
-OMG these were tough

GM 225x5
-tougher than I thought they'd be

Inc db press 120'sx3
-I've done 120'sx7 in the past. I suspect fatigue in my tris to be the culprit here.

Dips BW+75x5
-Still think this should've been higher.

BB rows 225x5
-lower than expected

pullupsx5
-about right

Standing military 165x5
-tricep fatigue limited

BB curls 115x5
-perfect

skullcrushers 90x5
-I was toasted by tis time

Overall I think that I hit a wall after inc db presses. My conditioning seems to be miserable for now. My tris in particular were not pulling (or rather pushing :)) their weight today.

I'll stick with these weights but my hunch is that my conditioning will improve and these weights (the ones after the inc db's) will be easy as I get further into the program. I suppose that'll mean I'll hit the cardio harder. I was hoping to feel more confident after today but I'm actually more confused. Oh well. Time to eat.
 
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Well you hadn't gone for 5RM's in awhile, correct? So I'd expect these to be tough, especially all in the same workout.

Anyway, so now you back out your starting weights for the respective rep phases? Is there any setting of records or just hit these exactly?
 
You go through two weeks of 15's, 10's, and 5's. If you SD well enough (14 days or more) you'll see growth in the 15's. What the 15s are really for, though, is creating a short "prevention" mini-phase whereby you can condition the joints, start up your overall metabolism and conditioning, ingratitate your adrenal glands to a more advantegeous cortisol response, etc.

The 10's and 5's are where you'll see hypertrophy. You nail your RMs for those reps on the sixth and final workout of the two week blocks. In short - there's no record setting during the program. However, a second run through allows you to skimp on the testing week, and possibly the 15's if you so choose, and jump back into the 10's, but this time bumping up each session about 5-10 lbs., depending on the exercise.

So from cycle to cycle you have PRs. What you can also do (and I recommend) is extend the 5's into "post-5's" where you try and increase the weight each workout. If you can't up the weight, just hit the same one again. This can go on for up to three weeks (or nine workouts) total. After that, you'll pretty much get caught by the RBE, and will need to condition to see further growth.

Of course, you may get joint pain doing this, so it's advised that you either cease the routine once your joints hurt and start over after a fresh SD and a phase of 15's, or you cut the frequency down during the post 5's to 2x a week rather than 3x, to accomodate the excessive load.
 
For some reason, the first thing I thought of when I saw the first pic was a BBer doing "Camera Squeezes" because Flex said it would target his inner pecs.

Very good call on tracking progress with pictures. If you don't already have one, I'd recommend investing in a BF caliper (AccuMeasure makes a good digital one). Between that, a scale (obviously) and some solid photodocumentation, you should be able to judge fat/muscle loss with quite a bit of accuracy and fine-tune your diet/training accordingly.
 
Cynical Simian said:
For some reason, the first thing I thought of when I saw the first pic was a BBer doing "Camera Squeezes" because Flex said it would target his inner pecs.

Very good call on tracking progress with pictures. If you don't already have one, I'd recommend investing in a BF caliper (AccuMeasure makes a good digital one). Between that, a scale (obviously) and some solid photodocumentation, you should be able to judge fat/muscle loss with quite a bit of accuracy and fine-tune your diet/training accordingly.
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LOL at camera squeezes. I could see some numbnuts doing them!

I have some calipers but I can't seem to get repeatable readings from them. Plus I'm pretty much on my own for this so I'm not able to measure as many sites as I'd like to.

I've tape-measured my belly, my waist, my shoulders and arms for tracking (I got this great tape measure called Myotape and I hihgly recommend it). Between those areas, the scale and the pics I should be able to see where I'm going :).
 
Check out the Fat Track Gold by AccuMeasure. It only requires three sites (chest, stomach, thigh). Calipers aren't always reliable for absolute accuracy, but once you get a bit of practice and are consistent with your sites, they're excellent for tracking relative changes.
 
Didn't you call me fat pants in another thread the other day? :rolleyes: ;)

Looking forward to seeing your progress G5.0. Just a question though - why bother with calipers? Your changes ought to be pretty obvious to the eye and isn't tracking your weight going to give you a weekly indication of progress?
 
anotherbutters said:
Didn't you call me fat pants in another thread the other day? :rolleyes: ;)

Looking forward to seeing your progress G5.0. Just a question though - why bother with calipers? Your changes ought to be pretty obvious to the eye and isn't tracking your weight going to give you a weekly indication of progress?
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I don't think that was me... I suggested tapering the cals down though. Cutting from 20% is not going to be fun :).

I'm not messing with calipers. Like I said, measurements, the scale and the mirror are enough for me. The bf% number is nice to know but not necessary. I just threw out 10% as a goal but really I should choose a decrease in belly circumference to shoot for.
 
anotherbutters said:
Didn't you call me fat pants in another thread the other day? :rolleyes: ;)
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That was me :p

And I didn't call YOU 'fat pants', I called the pants that one has to buy to accomodate bulking 'fat pants' ;)
 
You look thick, guinness. I'm guessing you're standing up straight in the pictures, only because you don't seem to have much pectoral mass, yet you're thick all over. I don't know if anyone else has noticed this, but people will have more "man-cleavage" when they're standing with improper posture. Not even horribly pronounced, slouching entirely forward but just standing without shoulders pulled back. Once you pull them back, you need a whole lot more mass to make your chest look "swole". :FRlol: Either way, you look good.
 
Anthrax Invasion said:
You look thick, guinness. I'm guessing you're standing up straight in the pictures, only because you don't seem to have much pectoral mass, yet you're thick all over. .
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My chest and bis are my worst parts aesthetically. Thanks a lot mom and dad :).

In the first pic I'm just a bit hunched over but all the others are fully upright (evolution at its pinnacle :lmao: )
 
I got lucky with my chest - I have a naturally barrel-shaped chest. My arms are lacking, though. My legs, on the other hand, dominate.
 
Could be worse, you could be shopping in the boys section for your pants.

Just saw the pics and you're looking thick bro, nice size on you and you look strong.. hope the HST thing works out for ya.. you have the same relatively smaller chest that I do, traps overpower it :)

you cutting naturally?
 
Tweakle said:
you cutting naturally?
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For now yes. Since I've never really tried to cut I figure I should at least learn what works for me first. Then if it stalls, if I'm losing too much muscle or if I just get too frustrated I'll poke.

I already have the tren (to which I'd add prop and maybe clen) so I guess it's just a matter of time ;)

I went with HST 'cause of the higher rep phases, lower volume per bodypart per session, and to see what increased frequency will do for me. My back's been hurting and I hope this will allow it to heal a bit before I go balls out weight-wise. Plus I like to try new stuff when it looks valid.
 
interesting.. the way I look at it, it takes less AAS to build muscle than to keep it - the reason being food is so anabolic in huge doses and when you're starving yourself (cutting) the body is gonna strip away non-essential tissues first.

Last time I cut I ran a very light 75mg ED of tren only, held some muscle and got very lean but I think I would have held a lot more on double that. First time I cut I went natural, right after a cycle, and after the first 4 weeks I started losing size bigtime despite no intense cardio and lots of protien :(
 
Tweakle said:
interesting.. the way I look at it, it takes less AAS to build muscle than to keep it - the reason being food is so anabolic in huge doses and when you're starving yourself (cutting) the body is gonna strip away non-essential tissues first.

Last time I cut I ran a very light 75mg ED of tren only, held some muscle and got very lean but I think I would have held a lot more on double that. First time I cut I went natural, right after a cycle, and after the first 4 weeks I started losing size bigtime despite no intense cardio and lots of protien :(
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I remember your old black and white av pic... is that the condition you're referring to? You were not as big as now but def. lean as hell. The first time I saw one of your DL vids I thought "oh that's not him in the av" but then saw the tat :).

That sounds logical about needing more gear to cut, but I wonder if it holds true in my specific case. I suspect it would have to do with where one is in relation to "natural limits" (I hate that phrase but I don't know how to word it better).

Since I haven't juiced in a while I wonder if I'd still do well to use just a little versus someone who had recently added 30 (or whatever) pounds with AAS - my guess would be that someone who's been 100% natty for several months would be more apt to hang onto muscle while dieting.

Thoughts?
 
Guinness5.0 said:
Thanks Jim

Here's a link to answer your q:
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=1
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It does seem possible that fast movements could reduce the contraction.

I know I "feel" it a lot more if I slow down. I get a big burn and pump.

I can't actually look inside the muscle and "see" what is going on, but I do wonder about the factor of time. I feel like time and speed does really matter.

So I also wonder if concentrating on contracting the muscle can change recruit more fibers. I can focibly flex my biceps more than necessarywith 25lb dumbells and get a big pump and be really sore using a 2-1-2 tempo. I'll get more sore than if I went for the 35lb dumbells but moved faster and didn't conciously try to squeeze hard, say a tempo of 1-0-1 (or faster).

So I wonder, if my experience training and mentall trying to work the muscle as hard as possible (by concentrating on squeezing it) is going to be counterproductive to progressive overload. I mean, if I'm doing light weight, but making it "seem" heavier by concentrating, I think I may be setting myself up so that I won't get progressively greater muscle damage, so when I get to the heavier wieghts, they won't be as effective due to my concious contracting of the muscle with the lighter weights.

It is my doubt.
 
Singleton-

I interpreted that post (EDIT: "that post" meaning the link in the post you quoted above) above as saying, in a nutshell, that you make the light weeks tougher by playing with the rep tempo but you keep the weights moving upward. As the resistance increases over the course of the program the tempo will be dictated by the difficulty of the weight. Overall, progressive resistance is the backbone.

Also the whole point of the 15's (as I understand it) is purely to condition the joints by flushing them with lactic acid. So you do whatever you need to do to increase the lactic acid burn and rep tempo is one factor.
 
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PIC UPDATE

I know it's a little quick but I'll be coinciding my pic updates with the new phases of the HST program. Since I start 15's today I took some pics last night. Not much to say but I'm happy that there appears to be a bit of fat loss:

http://www.elitefitness.com/forum/showpost.php?p=5423495&postcount=8

Measurements at time of pics:
Shoulders: 53" (no change :) )
Right arm: a shade under 16 7/8" (down a little)
Belly: 41" (down a half inch :) )
Waist: 39" (no change :confused: )

EDIT: weight is at 237 (down 4 pounds :) )
 
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Jim Ouini said:
Nice, you'll be shopping in the 'petite' section in no time. You gonna post up your diet at all?
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I've intended to post diet/cardio but it's arduous. I need to do it.

For now I don't count cals or anything- I just plain eat less and skip stuff like desserts and bread. I've upped protein and lowered carbs overall. I've been eating more frequent, small meals- nothing groundbreaking yet.
 
15 rep phase: Workout 1 of 6

OMG this workout was MUCH tougher than I thought it would be. Then again I flew through it -- probably 45 minutes total. One week off and I can barely make it through a light workout. Geez...

I'm gonna list every set/rep I did.

Squat: 135x15, 195x15, 195x15
- not too bad really. Got the blood flowing and my quads were PUMPED :p

GM 120x15
- again, not bad yet. I was beginning to breathe hard though

Inc DB press 60'sx15, 60'sx15
- the sets were fine but I was huffing and puffing by now

Dips (assisted: 4 plates in weight stack)x13
- I really think this was a result of my huffing/puffing rather than fatigue in my pecs/delts/tris. I racked the db's, walked to the dip station, waited a couple seconds and started.

BB rows 110x15
- easy

Wide pulldowns 8 platesx15
- pretty easy. Felt 'em in my bis more than back

Narrow pulldowns 8 platesx15
- really tried to focus on my lats here. It was odd- this set went from cake to brutal in one rep it seemed. I got through 7-8 easy, then they started to hurt/burn. A.I. -- is this what 15's should be like?

Standing OHP 90x 13, 90x12
- I didn't hit failure but I'd have had to rest-pause these sets to hit 15. I wonder if I should just stick to this weight next workout.

I skipped the arm stuff. My arms were fried by this.

I feel like a sissy for being beat down by these weights. This workout was tougher than my 15rm day, which makes no sense to me. Could a week off really hit me that hard? I'm actually supposed to do 5 more workouts w/ increasing weights :worried: .

I was thinking that maybe dips, inc. db presses and OHP are a bit much. Thoughts?

Before I sound too negative, I should mention that my low back feels fantastic. Also, I think I made a big mistake by drinking a shake w/ raw oats about an hour before working out. I generally drink a shake w/ 1c skim milk, 1c of oats and 50g protein powder upon waking, but I think that having it soon before training was a bad idea as I was feeling pretty bloated throughout the session. I still feel full and it's been over three hours since I had it. I actually thought there was a chance I'd puke on my second set of OHP :).
 
After you adjust to the shakes, you should be able to take them an hour before a workout with little issues. The only problem I could see is that you're in the 15's right now - that could lead to problems. A lot of byproducts built up in the muscles from the marathon sets you have to do.

Yes, a week is enough to decondition someone that much. You deconditioned well, it seems. This is a good thing. The first week of the 15's should kick your ass more than you'd expect.

Also, you don't need to hit 15 reps. I believe I stated that before, but I'm not sure if you saw - the goal is a deep burning sensation in the muscle tissue. If you get that deep burning feeling, then you don't have to worry about rest-pausing or anything to hit 15 reps. Just food for thought.

Your lower back feels fantastic, you say? From what I recall, you had lower back pain prior to this, which is what drove you to give it a shot, correct? If so, that's wonderful. The 15's are going to serve you well, I'm sure. Keep us updated on not only the routine and your progression, but how you feel physically along the way. It'll be a good source of data.

I'll also note you don't need any warmup sets for the 15's, although I guess you may have felt uneasy about hopping right into 195 lbs. with squats. A dynamic warmup to get enzymes working, the CNS alert, and the body temperature up should be enough to ready you for something like that. In short, if you can do it for 15 reps, you probably don't need to warm up for it. You know your body better than I, though, and if it helps you mentally, then keep it up.

Don't worry about having skipped the arm stuff. Toss it in during the 5's, and make larger jumps in weight from start to finish. That should cover you pretty well.

Oh, and dips, inc. db presses and OHP can be a bit much. You're utilizing the same muscles there. The whole goal in the 15's is to condition the joints and tissues, remember. You don't need three exercises hitting the same areas. Honestly, I'd stick to just dips or something, but if you insist on picking two, I'd use dips and OHP. It's a matter of personal preference.
 
Anthrax Invasion said:
After you adjust to the shakes, you should be able to take them an hour before a workout with little issues. The only problem I could see is that you're in the 15's right now - that could lead to problems. A lot of byproducts built up in the muscles from the marathon sets you have to do.
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I'm just gonna have the shake for breakfast from now on. I always regret feeling full while I train and frankly I was expecting to breeze through this.

Anthrax Invasion said:
Yes, a week is enough to decondition someone that much. You deconditioned well, it seems.
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Agreed :)

Anthrax Invasion said:
Also, you don't need to hit 15 reps. I believe I stated that before, but I'm not sure if you saw
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Yeah I read it. But I guess I'm stuck on the progressive resistance thing - should I be? Do you think I should keep the weight constant but increase reps on the movements I missed 15? I'd feel better if each workout was improved upon, 15's or no. Maybe I need to get over that?

Anthrax Invasion said:
Your lower back feels fantastic, you say? From what I recall, you had lower back pain prior to this, which is what drove you to give it a shot, correct?
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Yup. That's the beauty of this journal's title. Clever eh? :rolleyes:

Anthrax Invasion said:
I'll also note you don't need any warmup sets for the 15's, although I guess you may have felt uneasy about hopping right into 195 lbs. with squats. A dynamic warmup to get enzymes working, the CNS alert, and the body temperature up should be enough to ready you for something like that. In short, if you can do it for 15 reps, you probably don't need to warm up for it. You know your body better than I, though, and if it helps you mentally, then keep it up.
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Yeah I do like to warmup for the squats. My knee's been acting up. I saw System of a Down in concert a couple weeks ago and went buck wild in the mosh pit for hours. It aggravated an old injury (some torn cartilage - no biggie) slightly, but it hasn't affected me thus far. My 5rm test on squat was tougher for my hips/back than my hurt knee. One more notch for the "deep squats are good for knees" argument.

Anthrax Invasion said:
Don't worry about having skipped the arm stuff. Toss it in during the 5's, and make larger jumps in weight from start to finish. That should cover you pretty well.
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I aim to put arm work in during the 10's but we'll see...

Anthrax Invasion said:
Oh, and dips, inc. db presses and OHP can be a bit much. You're utilizing the same muscles there. The whole goal in the 15's is to condition the joints and tissues, remember. You don't need three exercises hitting the same areas. Honestly, I'd stick to just dips or something, but if you insist on picking two, I'd use dips and OHP. It's a matter of personal preference.
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I may go with dips and OHP. That's probably plenty. You think I could add stuff later (like during 10's or 5's) if I removed it now? The basic HST template doesn't show this but that could be simply to avoid confusing newbs.

Thanks a million for the input bro.
 
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If you're not already doing so, try grinding up the (dry) oats in a blender or coffee grinder. Also, if you're even mildly lactose intolerant, the combination of skim milk and a couple scoops of protein powder could be contributing quite a bit to bloating. You don't necessarily need that much protein powder in a pre-workout shake; making sure you have adequate carbs to get you through the workout is more important.
 
Cynical Simian said:
If you're not already doing so, try grinding up the (dry) oats in a blender or coffee grinder. Also, if you're even mildly lactose intolerant, the combination of skim milk and a couple scoops of protein powder could be contributing quite a bit to bloating. You don't necessarily need that much protein powder in a pre-workout shake; making sure you have adequate carbs to get you through the workout is more important.
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My normal pre-workout drink is a light scoop of gatorade powder (~50 g sugar) and a scoop of protein powder. I have the same drink upon setting the weights down after my last set. Today was an anomaly in that I ran out of oats yesterday, went to the store this afternoon, then made my "breakfast" shake for dinner and worked out afterwards.

My blender annihilates the oats on its own- they just leave me feeling really full for so damn long!
 
Yeah I read it. But I guess I'm stuck on the progressive resistance thing - should I be? Do you think I should keep the weight constant but increase reps on the movements I missed 15? I'd feel better if each workout was improved upon, 15's or no. Maybe I need to get over that?
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The weights should be moving up each session. Even if you only hit 13 reps, if you get that deep burning sensation, you're fine. Just up the weight next time and keep repping until you get that burn. That's what we're looking for. Avoid going to failure, or you could screw the later weeks of the routine.

Yeah I do like to warmup for the squats. My knee's been acting up. I saw System of a Down in concert a couple weeks ago and went buck wild in the mosh pit for hours. It aggravated an old injury (some torn cartilage - no biggie) slightly, but it hasn't affected me thus far. My 5rm test on squat was tougher for my hips/back than my hurt knee. One more notch for the "deep squats are good for knees" argument.
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SOAD is awesome. Still, the worst pit I've ever been in was probably Converge. I got my ass handed to me many a time at that show. DownTheSun was good too - friend got knocked the fuck out during one of their breakdowns. And yes, full olympic backsquats kick ass for the knees. Avoid rounding at the bottom to help protect your back from injury.

I aim to put arm work in during the 10's but we'll see...
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It's your call - see how you feel. I'd still wait until the 5's.

I may go with dips and OHP. That's probably plenty. You think I could add stuff later (like during 10's or 5's) if I removed it now? The basic HST template doesn't show this but that could be simply to avoid confusing newbs.
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Sure could. The 15's usually have less exercises overall, due to the lack of necessity for isolations. Compounds will cover your entire body well enough to condition the tissues. The 10's can implement some more stuff, and you should go all out during the 5's. Of course, the sets should be kept minimal for isolations even during the 5's. Make sure you watch yourself - don't overtrain. It's very possible once you get into the 5's, doing heavy compounds & isolations 3x a week unless you manage volume properly.

The basic template is made for the masses. It will work for them, sure, but things can always be optimized. It was made that way to avoid confusion, yes.
 
15 rep phase: workout 2 of 6

I changed up the workout today. I think it was a good move. Plus I wasn't stuffed to the gills.

Squat 135x15, 205x15, 205x13
-stopped short b/c the burn was there by #13

GM 125x15

Standing OHP 95x15, 95x12
-I'm either gonna drop Inc DB presses or rotate 'em week-by-week w/ OHP; not sure yet. Either way OHP is more important really.

BB row 115x15
-easy

Wide lat pull 9px15

Narrow lat pull 9px15

Dips BWx15, x12
- next time I'll do bith sets x15, then add weight from there

Hanging leg raises 2x15

I liked this better for sure. Tough but not ridiculous. I MAY add curls next time. Also, I'm gonna make an excel spreadsheet to see what this looks like in terms of workload differences. It may prove interesting.

With regard to cutting, I'm hungry all the time but I eat constantly (small portions). That's good, right? Means the metabolism's humming but I'm not starving myself?
 
Eating more often yet in smaller portions has no effect on metabolism.

Figure out your maintenance calories, then eat 500 or so below that. Make sure you get about 25% of your total calories from protein (at least 1 gram per pound, prefarably 1.5/lb.). Hunger is just a psychological thing. Don't pay it any mind.
 
15 rep phase - workout 3 of 5

I had to skip Friday's workout. I helped someone move on Thursday and I was beat through most of the weekend. Not exactly conducive to lower back healing either. Hey, ya gotta do watcha gotta do.

MONDAY

Squat 135x15, 215x15, 215x13
- quite tough. I coulda done 15 on both but I want to be sure to get 235x15 for both sets on friday.

GM 130x15
-my back was tired from moving so these were a challenge

Standing OHP 100x15,100x12
-I could have done more on the second set but probably not 15. I seem to lack endurance on OHP big time. The first set wasn't bad really. It felt like there was more weight on the bar on the second set, right from the first rep. My 5x5 run was like this too- the first set or two would be cake, then it was brutal from there.

BB row 130x15, 130x15
- I decide to do two BB row sets and 1 set of wide pulldowns instead of one set of rows, one set of wide pulldowns and one set of narrow pulldowns. Def. a good move. My bis were on fire by rep 13 on the second set.

Widegrip pulldons 10px15

Dips BWx15, BW x15
-I'm not missing chest pressing one bit

Hanging leg raises x25, x 22

All in all a great workout. I stretched my low back and hams afterwards for a few minutes. My hams seem to be loosening up but my low back doesn't seem to change. It is always tensed up throughout the day. The affected area feels like it's bruised in between the vertebrae. Does that indicate any particular injury?
 
Guinness5.0 said:
15 rep phase - workout 3 of 5

I had to skip Friday's workout. I helped someone move on Thursday and I was beat through most of the weekend. Not exactly conducive to lower back healing either. Hey, ya gotta do watcha gotta do.

MONDAY

Squat 135x15, 215x15, 215x13
- quite tough. I coulda done 15 on both but I want to be sure to get 235x15 for both sets on friday.

GM 130x15
-my back was tired from moving so these were a challenge

Standing OHP 100x15,100x12
-I could have done more on the second set but probably not 15. I seem to lack endurance on OHP big time. The first set wasn't bad really. It felt like there was more weight on the bar on the second set, right from the first rep. My 5x5 run was like this too- the first set or two would be cake, then it was brutal from there.

BB row 130x15, 130x15
- I decide to do two BB row sets and 1 set of wide pulldowns instead of one set of rows, one set of wide pulldowns and one set of narrow pulldowns. Def. a good move. My bis were on fire by rep 13 on the second set.

Widegrip pulldons 10px15

Dips BWx15, BW x15
-I'm not missing chest pressing one bit

Hanging leg raises x25, x 22

All in all a great workout. I stretched my low back and hams afterwards for a few minutes. My hams seem to be loosening up but my low back doesn't seem to change. It is always tensed up throughout the day. The affected area feels like it's bruised in between the vertebrae. Does that indicate any particular injury?
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Awesome workout man, Nice lifts.
I gotta catch up on your journal
 
15 rep phase - workout 4 of 5

WEDNESDAY

Helluva workout.

Squat 135x15, 225x15, 225x13
-good times. I left some in the tank for Friday as I intend to get 15 reps on two sets w/ 235.

-It was hilarious to watch as two seperate sets of numbnuts used the power rack next to mine (one pair was finishing as I started, followed by an equally stupid pair) performing quarter squats w/ more weight than me. They kept glancing over while I did my sets, presumably thinking "gosh we're doing more weight than that guy". They tried to go lower after watching but gave up quick :) It was funny b/c each pair did the exact same thing - did some warmups, then heavy quarters, then tried 'em deep and almost fell, then reverted back to quarters :lmao:

Deadlift 225x10
-As much as I hate to admit it, I think the GMs are doing me more harm than good. I think my lack of hamstring flexibility is the culprit. The DLs felt great. My back felt better than it has in a long time upon completing this set, and I got a bit of gripwork in by holding the bar double overhand for ten reps. I may do deads during the ten rep phase as a replacement for GMs. If I use a double overhand grip I'll be grip-limited enough to keep my back safe, thereby making progress in grip strength and back rehab. Sounds win-win to me.

Standing OHP 105x15, 105x13
-Again, coulda got 15 on set two but I'm saving it for Friday. Set two was still quite tough.

BB rows 135x15, 135x13
-I bumped these a bit more than planned 'cause they've been too easy. I'm glad I did.
EDIT: whoops - 135 was what I was supposed to do anyway :)

Wide grip pulldowns 11px15
-Ehh. I almost feel like a hypocrite (sp?) doing these.

Dips (BW+25)x15, (BW+25)x13
-Took a pretty hefty jump on these but it was appropriate. I had some guy set a 25 pound plate on my calves after I set up b/c this damn gym doesn't supply the belts w/ teh chains for attaching db's/plates.

Deadlifts :) 275x3 (double overhand grip), 315x3 (mixed), 365x1 (mixed), 405x1 (mixed)
-It felt SO good to put a little weight on the bar. 405 really ain't shit but it's a bunch more than anything I've used in ages, and today's workout was pretty taxing.. It felt really good going up - I pulled it smooth and fast. This bodes well as my back feels fuggin fantastic as I'm typing this.

I guess it's obvious that I type a shitload more when I've had a good day :)
 
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It was funny b/c each pair did the exact same thing - did some warmups, then heavy quarters, then tried 'em deep and almost fell, then reverted back to quarters
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Usually you see semi-deep warmups and as the weight goes up so does the squatting depth. Done it myself a few times ;)

Did you just throw those heavy deads in at the end? Nice work getting the 4 plates even though you hadn't trained heavy for awhile. Are you going to dead in the 5 rep phase?
 
Jim Ouini said:
Did you just throw those heavy deads in at the end? Nice work getting the 4 plates even though you hadn't trained heavy for awhile. Are you going to dead in the 5 rep phase?
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yeah they were randomly added b/c I was feelin' good. Maybe not the best move but I had more in me - I stopped short of really fatiguing myself.

I MAY dead for the five rep phase but I'm not sure. I'll have to figure something out for posterior chain work as GMs just aren't a good move right now. Maybe I'll power clean for triples.
 
I know the feeling. I keep wanting to do deads but try to wear myself out with other posterior chain work before the urge takes over.

How are you finding all this high-rep work? Is it something you could get used to or do you find your mind wandering?
 
How are you finding all this high-rep work? Is it something you could get used to or do you find your mind wandering?
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It's not my favorite thing, but it's a lot better this week as the weights are tougher. Plus the deads at the end yesterday made it more enjoyable. The squats are kinda fun - it's a real challenge to grind out more reps when you're tired. Even when the burn starts, you've got 3-4 reps left, whereas when you're doing 5's you KNOW that once you struggle, it's over (hope that makes sense :rolleyes: )

Besides, it oughta be worth some joint health. Plus, my weight's gone back UP to 240 but my belly's shrinking (albeit not much) so I seem to be adding muscle. Could be water fluctuation, but I think there's some hypertrophy. That's why I'm taking pics - if some crazy shit happens I got the proof!
 
15 rep phase - workout 5 of 5

FRIDAY

Well I can't say that I'm gonna miss 15's. Not the most fun I've ever had at the gym but still, it was necessary I guess.

Squat 135x5, 135x5, 235x15, 235x15
- Much easier than I thought - not easy mind you, but not as grueling as expected. I was careful to set the bars at an appropriate height in the rack (I've been tossing them to the side lately :)) 'cause I though I might have to bail on set two. I think I could have done 20 actually. I rest-paused on rep 13, then did the next two and racked it no problem.

Deads 235x12
-Worked the grip a bit. No trouble at all

Standing OHP 110x14, 110x13
-Really tough. Not sure why. I suppose the deads from weds. had something to do with this - haven't really done much trap-intensive stuff for a while.

BB row 145x15, 145x15
-Awesome. I went up ten pounds rather than five. I made a point of starting semi-slow, then really pulling hard and fast at the top - I was banging the bar off my ribcage through both sets. My lats are FRIED :)

Wide grip pulldowns 12px15
-Ugh. I can't wait to ditch these and do pullups. I feel like such a fairy doing these!

Dips (BW+35)x15, (BW+35)x14
-I put the weights in my gym bag since we don't have a dip/pullup belt. Kinda screwed up my forward lean, but not too much

Hanging leg rasies x21, x18

Overall I'm glad I ran this phase - my back feels better. I hope the pics look good for Sunday's update. I've lost a bit on my gut but the scale is moving up. I weighed in at 242 after my workout today, which makes no sense to me as I thought I'd be lighter from water loss. Gawd, I really don't want to count calories, but I don't want to cut forever either. I wanna push some fuggin' weight around and get some new PRs, dammit!
 
Nice workout. I actually thought as I was warming up with 225 today that you did these for 15 reps. Whew, glad it wasn't me ;)

I think your 10's will feel like money after these 15's.

Nice job on lat pulldowns too :rainbow:
 
Guinness5.0 said:
I've lost a bit on my gut but the scale is moving up. I weighed in at 242 after my workout today, which makes no sense to me as I thought I'd be lighter from water loss. Gawd, I really don't want to count calories, but I don't want to cut forever either.
Click to expand...

Dude, don't let whatever stigmas you associate with counting calories prevent you from doing something that could be good for your progress and health. Contrary to popular belief, you won't wake up the day after you start doing it with an irresistible urge to replace your squats and deads with machine ass squeezes and a hefty dose of Richard Simmons.

You don't have to be uber-anal about it if you don't want to. Simple stuff like measuring all quantities and being consistent (i.e. a "handful" becomes "1/4 cup" of walnuts) can make a big difference, and if your meals are similar from day to day, figuring out your caloric intake is pretty much a one-time effort.
 
Good to hear your back feels better for this. Flushing the muscles with lactate seems to have done the trick. I should try that some time. :)
 
Looking good Guinness, stomach looks flatter to me.

On some of the side pics, looks like you might have that anterior pelvic tilt, or maybe it's the angle of your shorts. Not diagnosing or anything, just sayin' :)
 
The 15's served their purpose. Now you should be set to go into the 10's and 5's. I think we're supposed to get an update tonight, in fact, right?
 
Nice progress-lifts and pics. We have similar builds. I don't know about you but it sucks to look at my own pics because it is always hard for me to see progress.
 
10 rep phase - workout 1 of 6

MONDAY

Squat 135x5, 135x5, 225x5, 265x10
-My fuggin back is tender again. I think I slept on it funny Sunday night (tossing and turning). If I sleep on my stomach at all I can expect to be in pain the next day.

Standing OHP 120x10
-Max is projected at 145

BB row 160x10, 160x10
-The more I do these, the more I like 'em. I've really started to focus on doing these like Pendlay says: accelerate as the bar comes up.

Wide-grip pulldown 14px10

Dips (BW+45)x10, (BW+45)x10

Double-overhand grip deads 225x10
-This puts my projected final weight at 275, which may be a stretch, but hopefully my grip will improve rapidly

Pretty good workout. I'm so sick of having a "glass spine". I slept great last night and it feels better, but it's two steps forward, one step back :rolleyes:.
 
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I love sleeping on my stomach. It never seems to bother my back.

Do you utilize a hook grip for deadlifts? If not, you may want to think about it. It's painful at first, but very effective.

Two steps forward, one step back is how it usually is, man. Progress is progress. ;)
 
Anthrax Invasion said:
I love sleeping on my stomach. It never seems to bother my back.

Do you utilize a hook grip for deadlifts? If not, you may want to think about it. It's painful at first, but very effective.

Two steps forward, one step back is how it usually is, man. Progress is progress. ;)
Click to expand...
I can only sleep on my stomach if I sleep on the floor.

The whole point of the deads is to increase my grip strength, and hopefully help my back a bit. So I just want to use a normal grip for this phase.

Yeah I guess :rolleyes:. I just want to be able to lift hard and feel great all the time. Is that asking so much ;)
 
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