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

[anotherbutters]

I hadn't really thought about workload, but you're right. I wouldn't want to be doing just 2x3 at the end! I'll work out the total number of reps per weight as I go along then, tagging any spare reps on at the end.

I like your plan, though. It's almost like an "instinctive" HST cycle.

Thanks. It just seemed natural to lay it out the way I did. The program's beautiful in its simplicity.

 

[Anthrax Invasion]

Yes, but the best thing is, you can infinitely tweak HST. I'll link you to Vicious'/Jule's "Customizing HST" thread. There's a .pdf somewhere, an e-book called "Pimp My HST", but I can't find the link. The thread has the exact same info, though.

It's for those experienced with it though, so stick with your basic plan before you implement anything complex.

http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=ST;f=2;t=476

 

[anotherbutters]

Cheers. That thread'll give me plenty of reading over the next few days.

I've just done one set of bench, row and OHP from the first workout. Bench and rows felt a little light, OHP felt about right. But then I realised I should have been testing the weights from workout 3, because that's the heaviest 15 rep workout. Ne'er mind, I'm sure I'll get the heavier OHP. It looks like I'm all set. I can't believe the pump I got from just doing the above

 

[Anthrax Invasion]

Higher repped work will give you pump growth. Metabolic work & sarcoplasmic hypertrophy. For anyone looking to get maximal size gains, both higher and lower reps should be utilized, thus my current routine. God, I should be updating my log. See, this is why I don't keep them. I typically don't feel my day is that interesting, so I don't bother typing it all up.

When you get into the 5's, throw in one or two drop sets for bodyparts you want to specialize (arms and chest are always popular ones) for high reps. Works great to continue to give you the metabolic effect that 5's don't give.

Tension + Fatigue = Grizeatness

 

[anotherbutters]

HST Week 1, Monday: 15's

You could call it strategic deconditioning, but I really took last week off from lifting due to laziness and despondence at how slow my back was healing. I knew that I'd be starting a run of HST today anyway. My back actually felt a lot better last week, even though I did no core work or stretching, which is interesting.

But then I did a lot of labouring at the weekend and missed a few meals, so I'm back to feeling a bit run down

Bodyweight: 81.5kg/179lb (down about 4lb in 2 weeks - a bit too quick)

1. Bench (kg)
40 x 15
40 x 15
40 x 10 .... (88lb) ...... "was that it?"

I added the 10 rep sets to get me up to a reasonable level of volume, given that I'm not doing anything heavy like squatting or deadlifting. It works out to the same load as flat 5x5 sets once I get down to the 5's. I'm not sure if there's any benefit to this extra work, but I did it anyway. It's not my intention to load up, just to get enough work in.

2. Unsupported rows (kg) - to see how my back fares
30 x 15
30 x 15
30 x 10 .... (66lb) ....... easy

I thought I'd try rows unsupported, since my back generally feels good in the evenings (when I work out), even though it's ocasionally quite fragile in the mornings. My back was ok and it felt good to be rowing unsupported again.

3. Military press (kg)
26 x 15
26 x 15 .... (57lb) .... stopped

I didn't do any more after these because I could tell my back wasn't happy. This is getting annoying. I didn't do the planned hyper and core work either, for fear of aggravating it.

I guess carrying a cooker from the car into my house on my own wasn't a good idea yesterday Seriously, my back felt ok over the weekend. I've just picked up the keys to a house I'm refurbishing with a couple of friends, hence all the weekend work. That's why I thought unsupported rows and military press would be ok, and I'm surprised at having to stop today.

My back has felt better for a while, but it never quite feels fixed and it's always worse in the mornings. My evil hamstring is still an issue, and I still think it's pulling my hip out of alignment (still an issue according to the chiro), which in turn is stopping my back from healing. My final resort at getting fixed up is to get an x-ray of my hip to see if that shows up anything, as recommended by the chiro. I've requested one from the local hospital and I'm just waiting for an appointment.

I must be getting depressed. I'm not even pissed off at my lack of progress any more.

EDIT: I forgot to mention, but I'll switch back to supported rows and incline press. The show goes on.

 

[Introspective]

What the hell did you do to your back in the first place ? you was making some great gains until your back probs got in the way.

 

[anotherbutters]

I have a wierd problem with one of my hamstrings, which is permanently tight and painful, like it's badly bruised. For quick movements like squatting, it's inflexible, but if I hold it and stretch it, the flexibility is quite good. Just standing up and arching my back in the morning is enough for it to be quite painful. It's been like that for about 10 months.

So with the apparent inflexibility, it seems to be pulling my hip out of alignment, so one leg appears to be longer than the other when I lie face down. And if my hip's slightly tilted, that means when I squat, the weight isn't transferred straight down my spine. That's how I hurt it - doing too many sets of squats after a week off. I got tired, lost my form, probably rounded my back and it just 'went'. I suspect it was an accident waiting to happen though, because of the hamstring/hip.

The chiro resets my hip every week or two, by twisting my hip forwards and shoulder backwards and making all those popping sounds, but it doesn't seem to want to stay straight. I saw the doc, but she couldn't suggest anything. My final resort is to have it x-rayed to see if that shows up anything. That's what I'm trying now.

I've tried stretching it several times per day, which helps, but it never cures it. I think this is what's keeping my back from healing.

 

[Anthrax Invasion]

Could try somne postural experts. God damn, I can't remember the name of that little academy or whatever. Debaser used to advocate it a lot. You sent them pictures from side, front and back and they helped you with postural tilts and other problems - likely something similar to your own.

 

[anotherbutters]

Right now, if someone suggested rubbing herbs and spices into my hamstring, I'd try it.

Actually, they say thyme is a great healer

 

[Introspective]

Get an x-ray, a new doctor a new physio and a new chiropractor, must be something you can do. Maybe even 1 of those chineese guys that sticks thousands of pins in you.