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HST the sequel
- Thread starter Guinness5.0
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Guinness5.0
New member
Workouts 2 and 3, week one
I did workout 3 today (sunday instead of friday) because monday and wednesday kicked my ass. I will probably only do 5 workouts for this phase -- it is kicking my ass and I'm not even at the hard part yet. I may try subbing out the bb rows for t-bar rows and saving the squats for last. I think this will save my tender back and allow me to hit the smaller lifts with intensity without hurting my squats.
Today, I got my inclines fine, then did squats (see the first post for the workout's progression). Even though there was never even a shadow of a doubt that I would get all my reps, it is still incredibly taxing for me to do these high reps. I was miserable during the rows (felt like I could have puked) and everything else was just brutal even though I got all the reps no problem.
Or maybe I just need to nut up and quit bitching
I did workout 3 today (sunday instead of friday) because monday and wednesday kicked my ass. I will probably only do 5 workouts for this phase -- it is kicking my ass and I'm not even at the hard part yet. I may try subbing out the bb rows for t-bar rows and saving the squats for last. I think this will save my tender back and allow me to hit the smaller lifts with intensity without hurting my squats.
Today, I got my inclines fine, then did squats (see the first post for the workout's progression). Even though there was never even a shadow of a doubt that I would get all my reps, it is still incredibly taxing for me to do these high reps. I was miserable during the rows (felt like I could have puked) and everything else was just brutal even though I got all the reps no problem.
Or maybe I just need to nut up and quit bitching
Guinness5.0
New member
Week 2 -- Wednesday
Inc BB press
Week 1: M-165x12x2; W-175x12x2; F-185x12x2
Week 2: M-195x12x2; W-205x12x2; F-215x12x2
Pendlay Rows
started to warmup, then aborted; back pain flared up
CGBP
Week 1: M-185x12x2; W-195x12x2; F-205x12x2
Week 2: M-215x12x2; W-225x12x2; F-235x12x2
Lat Pulldown
1 set of 12 with an appropriate weight (pretty pointless to list it since it's not gonna be the same as any other lat pulldown station)
Squat
Week 1: M-235x12x2; W-255x12x2; F-275x12x2
Week 2: M-295x12x2; W-315x12x2; F-335x12x2
I'm glad I moved the squats to last. Everything felt pretty much as it should for the second to last workout of this phase -- tough, a tiny bit of form breakdown on the very last reps, but nothing too ugly. I think I may have to drop rows as the twinge in my back that has caused me to drop any sort of shrug/pull was kinda nasty when I tried the rows. I was nice and warm by the time I got to squats, and I did a longer-than-normal warmup. Then I sttretched and left.
Outside the gym, I am going through a pretty stressful time that could be a[nother] major turning point for me. I will spare the details but I am being pulled in different directions and while it's exciting, it's scary, too.
Inc BB press
Week 1: M-165x12x2; W-175x12x2; F-185x12x2
Week 2: M-195x12x2; W-205x12x2; F-215x12x2
Pendlay Rows
started to warmup, then aborted; back pain flared up
CGBP
Week 1: M-185x12x2; W-195x12x2; F-205x12x2
Week 2: M-215x12x2; W-225x12x2; F-235x12x2
Lat Pulldown
1 set of 12 with an appropriate weight (pretty pointless to list it since it's not gonna be the same as any other lat pulldown station
)Squat
Week 1: M-235x12x2; W-255x12x2; F-275x12x2
Week 2: M-295x12x2; W-315x12x2; F-335x12x2
I'm glad I moved the squats to last. Everything felt pretty much as it should for the second to last workout of this phase -- tough, a tiny bit of form breakdown on the very last reps, but nothing too ugly. I think I may have to drop rows as the twinge in my back that has caused me to drop any sort of shrug/pull was kinda nasty when I tried the rows. I was nice and warm by the time I got to squats, and I did a longer-than-normal warmup. Then I sttretched and left.
Outside the gym, I am going through a pretty stressful time that could be a[nother] major turning point for me. I will spare the details but I am being pulled in different directions and while it's exciting, it's scary, too.
Guinness5.0
New member
Phase 2: 8-reppers
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8x2; W-255x8x2; F-265x8x2
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8x2
Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown
Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2
I had planned to do 3 sets of each for this phase. However, I'm pretty sure that I was deep into overreaching at the end of the twelves due to doing 2 sets each (and I skipped two workouts, including the last one), so I'll stick to two sets here. I had little appetite (VERY strange for me) and a little trouble sleeping. Plus I was tired all the time. I think I just snapped out of it today, thanks to sleeping in a bit, then leaving work early to come home and take a nap
Today's workout was great -- I needed to get back in the gym but I needed to take it a bit easy. I think the stress from life in general right now contributed heavily to my overreaching. Unfortunately there's not much I can do about it; I'm afraid it's only going to get worse from here.
Oh BTW, I'll be lifting Tu, Th, Sat for now, but I don't feel like going through and changing all the days in my plan above
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8x2; W-255x8x2; F-265x8x2
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8x2
Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown
Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2
I had planned to do 3 sets of each for this phase. However, I'm pretty sure that I was deep into overreaching at the end of the twelves due to doing 2 sets each (and I skipped two workouts, including the last one), so I'll stick to two sets here. I had little appetite (VERY strange for me) and a little trouble sleeping. Plus I was tired all the time. I think I just snapped out of it today, thanks to sleeping in a bit, then leaving work early to come home and take a nap
Today's workout was great -- I needed to get back in the gym but I needed to take it a bit easy. I think the stress from life in general right now contributed heavily to my overreaching. Unfortunately there's not much I can do about it; I'm afraid it's only going to get worse from here.
Oh BTW, I'll be lifting Tu, Th, Sat for now, but I don't feel like going through and changing all the days in my plan above
Guinness5.0
New member
--------------------------------------------------------------------------------
Phase 2: 8-reppers
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8x2; W-255x8x2; F-265x8x2
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8x2
Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown
Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2
Good day. I felt like this was just what I needed. Though not exactly tough, the weights were not a walk in the park either (OK, squats were, but they are ramped rather aggressively and will be death by this time next week).
Phase 2: 8-reppers
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8x2; W-255x8x2; F-265x8x2
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8x2
Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown
Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2
Good day. I felt like this was just what I needed. Though not exactly tough, the weights were not a walk in the park either (OK, squats were, but they are ramped rather aggressively and will be death by this time next week).
Guinness5.0
New member
Phase 2: 8-reppers
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8; W-255x8x2; F-265x8x2
Not a typo; I was rushed today. It seems I set these a bit high so I'll do the same weight next time for two sets.
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8x2
Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown
Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2
It's gettin' tougher With the possible exception of CGBP I'm pretty sure I'll get all the sets/reps for the last workout this Saturday. Squats are gonna be murder though.
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8; W-255x8x2; F-265x8x2
Not a typo; I was rushed today. It seems I set these a bit high so I'll do the same weight next time for two sets.
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8x2
Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown
Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2
It's gettin' tougher
With the possible exception of CGBP I'm pretty sure I'll get all the sets/reps for the last workout this Saturday. Squats are gonna be murder though.
Guinness5.0
New member
Phase 2: 8-reppers
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8; W-255x8; F-265x8x2
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8; F-275x8x2
OK, this journal is officially a mess -- the workout is listed above as wednesday's, I intended to do it on thursday, and actually did it on sunday I've been busy but there's really no excuse. I've been finding ways to wase time and not get to the gym when I should, which is strange for me.
I grabbed a spotter for the last set of inclines and the set of CGBP, but I didn't need him. I highly doubt I'd have been able to get another rep on either of the sets, so I hope I can manage 8 again next workout.
Anywho, today's workout went well, other than being cut short. I thought the gym closed at 8 on sundays but it closes at 6. It might be best this way as I may be better able to get my reps on my heaviest sets on tuesday (well...I hope it'll be tuesday, but given how this week went I'm not too sure
)
Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2
Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8x2
Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8; W-255x8; F-265x8x2
CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8; F-275x8x2
OK, this journal is officially a mess -- the workout is listed above as wednesday's, I intended to do it on thursday, and actually did it on sunday
I've been busy but there's really no excuse. I've been finding ways to wase time and not get to the gym when I should, which is strange for me.I grabbed a spotter for the last set of inclines and the set of CGBP, but I didn't need him. I highly doubt I'd have been able to get another rep on either of the sets, so I hope I can manage 8 again next workout.
Anywho, today's workout went well, other than being cut short. I thought the gym closed at 8 on sundays but it closes at 6. It might be best this way as I may be better able to get my reps on my heaviest sets on tuesday (well...I hope it'll be tuesday, but given how this week went I'm not too sure
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