HST question

[necr0potenc3]

lately I've been planning my new periodization after my army physical exams are over (that should happen in a week or so, if they dont prolong with more exams =//)

I read a lot about madcow's 5x5 and I liked it. a good variation of the original 5x5 (which I had already done using the basic compound exercises). understood it ok, although it took some time for me to understand that on fridays I should get records

anyway, my HST question. the weeks in which I'm supposed to do negatives, are they the first two weeks? so the cycle would be: negatives, 15, 10, 5, rest

the rest period (strategic deconditioning) is it a full week with NO training at all?

thanks

 

[cmdubs]

No the nagatives are the last 2 weeks of the cycle. I've never done them though since I rarely have a spotter. I usually just continue adding weight to the fives if I can or work at my max for a week or two.

SD is usually around 9-14 days of no training, light cardio only, before you begin your cycle. Suppose to decondition your muscles so they respond to the lighter loads during the first week of 15's. I can usually only last a week though because I hate being out of the gym.

 

[cwc73]

amen to only lasting a week. I have that problem too. I have a question though to add.

If you are deconditioned for say 1.5 weeks, then find rep maxes, and then SD for another week, would you still be quite deconditioned? What if the initial decondition was an entire summer? Just wondering because of me and my roommate.

 

[cwpick]

I would say you are fine. Basically its just taking off on a Friday and starting up the following Monday.

 

[cmdubs]

Sometimes I wonder if there is too much emphasis placed on the deconditioning phase. There is no deconditioning period between the transition from 15's to 10's or 10's to 5's and the 10's is when I usually start seeing gains. And usually the loads I'm using to start the 10's are lighter than the last 2 workouts of 15's. So the first couple workouts of 10's and 5's I'm using weights my muscles are already accustomed to but still making gains. IMO the frequency and progressive resistance are more important than anything.

 

[cwc73]

Anytime I have zig zagging though, I up the sets

 

[cmdubs]

Anytime I have zig zagging though, I up the sets

Yeah I do that too. I also slow the rep speed. Even with an additional 2 sets of sub-max weights and a slower tempo my muscles are still more fatigued from the 15 rep max I did 2 days before.

 

[Lestat]

my deconditioning phases are 7-10 days and that seems to work fine.

I also don't do negatives.. I do 2 weeks at 10 reps, 2 weeks at 5 reps, then another week of adding weight or more 5 reps.. then a week off.. then start over.

 

[JL_204]

I think the deconditioning should depend on what your training was like before. If your coming straight from the MC2 5x5, a week or two wouldnt hurt.