Repair and prepare - my journal on the road back to 5x5

[Anthrax Invasion]

I wouldn't do deadlifts or SLDLs. They load the spine - a lot! Anything overhead, on shoulders, or in your arms while standing will load the back (load transfers up the arm, to the shoulders and the back).

You got it with HST. You ramp up in two weeks blocks up to a 15 RM, 10 RM and 5 RM. I know all about it, so I can easily help you set it up. To be honest, many people have managed to add mass during HST while cutting. I believe this is 'cause of the metabolic work involves, so sarcoplasmic hypertrophy occurs. I doubt there's much sarcomere - but I could be off. Either way, it works. Very fucking well. Let me know if you need help.

 

[Guinness5.0]

maybe there's something to HST and cutting - I recomped more during my HST run than I did while on cycle afterward, and food intake was similar on both.

 

[Anthrax Invasion]

maybe there's something to HST and cutting - I recomped more during my HST run than I did while on cycle afterward, and food intake was similar on both.

I'd love to run HST again. Gained 13 lbs. on it, what, two years ago? T'was awesome. Strength is supposedly pretty easily gained on it as well, but it's not the prime focus. Strength and size really do go hand in hand, for the most part.

 

[blut wump]

AB, your profile page is under attack...

AB's profile page

 

[anotherbutters]

Argh!!! What was it? Up, up, down, down, left, start, er...

 

[Anthrax Invasion]

Argh!!! What was it? Up, up, down, down, left, start, er...

Too late orb, they've taken over.

 

[anotherbutters]

Week 6, Friday


1. Hip Squats (kg)
It's finally arrived! But it's absolutely unusable!

2. Bench (kg)
warmup: bar x 9, 40 x 5
45 x 3
49 x 3
53 x 3
57 x 3
61 x 3
65 x 3 ............ up 1.5
69 x 3 ............ up 1.5
73 x 3 ............ up 0.5 ............ (161lb) ..... should've done 74kg
76 x 1 ............ playing with a single. wasn't as hard as I thought
80 x 0 ............ damn, lol. missed 1.5 plates

3. Supported rows (kg)
43 x 5
45 x 3
48 x 3
50 x 3
53 x 3
55 x 3
58 x 3
63 x 3 ............... up 3 .......... (139lb)

4. Hypers
2.5kg x 15
2.5kg x 15

5. Reverse hypers
2kg x 15
2kg x 13 ................ knackering


Comments

I just don't have the knack for the hip belt squat. I thought I'd be able to lift a lot more than in a regular back squat for some reason, so I started off with 'just' a plate on each end. I started from the bottom, without an eccentric movement, and I just couldn't budge it! I must have spent an hour messing with different things, trying to figure out a way of using it, but I gave up in the end. Nice idea, but useless in practice.

Bench was ok. I threw in a couple of singles, just out of curiosity, but 1.5 plates for the better of me

Rows were hard. I concentrated on retracting my shoulders this time, but it's difficult when you're doing them supported because you can't pull the arms any further back once the bar hits the bench.

I did my hypers and reverse hypers today as I missed them yesterday. Just 2 sets of each. I completely forgot the gripper work and I was so knackered after the reverse hypers, I skipped the core work. I'll do it later tonight.

Alas, my CoC #1 arrived with the hip squat belt! It's easier than I thought, although I can't close it completely with either hand. I can get it parallel with the left hand and 1/4 inch away from closed with the right. I haven't tried the Ivanko gripper on that setting yet, but I think it's going to be similar. The knurling on the CoC is pretty rough, so I'm going to have to file it down as it's taking the skin off when my fingers slide round as I close it.

 

[Jim Ouini]

Too bad about the hip belt...it does look like a cool thing. Did you try lighter just to get the feel?

Oh well weighted dips and pullups are always waiting in the wings

 

[anotherbutters]

Yeah, I dropped down to 40kg/88lb and managed a few reps. The instructions suggest loading the bar whilst it's on some supports (e.g. external pins on a power rack), then hooking yourself up to it, stepping away from the supports, doing the reps, then walking the bar back again. It also suggests using smaller plates for a better ROM, or standing on a small platform. And then it goes on about using a 2" support under the heels because "this change in geometry is what results in such extraordinary development of the thigh muscles just above your knees".

Don't get me wrong, it's well made, albeit expensive for what it is. It's just a shed-load of messing around for such little gain.

 

[Anthrax Invasion]

"this change in geometry is what results in such extraordinary development of the thigh muscles just above your knees".

Yeah, but your other thighs won't grow without a variety of leg extensions, presses and smith squats.

Wait, thighs elsewhere?