1st cycle - verdicts

J

James1050

New Member
It went awesome, I basically followed the vanilla HST, my lifts are very small and I had to use very small increments, especially for shoulders - to my surprise that's where I got the most growth! I'm looking to make my next cycle more efftective, etc. and am looking for some help, I went from 73 to 77 kilo's in 6 weeks, my friend who said he would do negatives with me is now saying he wants to take some time of because of exhaustion and "lack of motivation", so I'm not sure whether to do my SD now or? My split went something like this:

Squats (1 set):
15: 60, 60,55,55,50,50,
10: 85.85,80,80,75,75,
5: 105.105,100,100,95,95,

Stiff Legged Deads (2 sets):
15: 90, 90,85,85,80,80,
10: 90, 90,85,85,80,80
5:125.125,120,120,115,115,

Incline Bench (2 sets):
15: 60, 60,55,55,50,50,
10: 65, 65,60,60,55,55,
5: 88, 88,78,78,68,68,

Flat Bench (1 set):
15: 65, 65,60,60,55,55,
10: 80,80,75,75,70,70, 80,70,60,55,50,40
5: 95,95,90,90,85,85,

Chins (1 set) (numbers):
15: 7,6,5,4,3,2
10: 9,8,7,6,5,4
5: Full Chins, 15, 14, 13, 12, 11

Reverse Grip Pulldown (1 set):
15: 120,120,115,115,110,110,
10: 150, 150,145,145,140,140, 150,140,130,120,110,100
5: 170,170,165,165,160,160,

Seated Row (2 sets):
15: 75, 75,70,70,65,65,
10: 90, 90,85,85,80,80, 85,75,65,60,55,50
5: 110, 110,105,105,100,100,

Shrugs (1 set):
15: 35, 35,30,30,25,25,
10: 40, 40,35,35,30,30,
5: 50,50,45,45,40,40,

Shoulder Press (1 set):
15: 20, 20, 20, 15, 15, 15
10: 25, 25, 20, 20, 15, 15
5: 35, 30, 30, 25, 25, 20

Lateral Raise (1 set):
15: 15, 15 15, 10, 10, 10
10: 20, 20, 20, 15, 15, 15
5: 25 pounds

Rear Delt Row (1 set):
15: 30, 30, 25, 25, 20, 20
10: 35, 35, 30, 30, 25, 25
5: 45, 40, 35, 30, 30, 25

Calf Raises (2 sets):
15: 230, 230,225,225,220,220,
10: 280, 280,275,275,270,270,
5: 370, 370,365,365,360,360,

Pulley Crunches (2 sets):
15: 100, 90, 80, 70, 60, 50
10: 130, 120, 110, 100, 90, 80
5: 160, 150, 140, 130, 120, 110

How can I make this more effective, any help will be really appreciated. thanks as always.
 
well done on the gains,id sd now and come back fresh for your next cycle.only one thing is it looks like your weights are moving down each day not up?not sure what the numbers mean,ie:

your weights are for cavles

15: 230, 230,225,225,220,220,
10: 280, 280,275,275,270,270,
5: 370, 370,365,365,360,360,

but should be

15: 220,220,225,225,230,230 and so on.
 
James

I would just revise some of the exercises and keep going after SDying the recommended time (9 days).

Squats/Full on Deadlifts - alternate but do more than one set
Incline Bench/Flat Bench - alternate
Chins/Seated Row - alternate
Shrugs
Shoulder Press/Lateral Raise + Rear lateral Raise - alternate
Calf Raises - every day
Pulley Crunches - every day

Create two workouts and alternate the exercises, do 1 set 15's/2 sets 10's and 3 sets 5's.

That should streamline things a bit.

Oh...and I cars is right, progression is positive not negative, the weight go up each workout in two week blocks to the rep max for that particular scheme.

Hope this helps, and...good gains there, I have used this combo for shoulders and it is awsome.

GO AS HEAVY AS YOU CAN for each rep scheme!
 
Yes I read the things backwards so I didn't screw that up! I've never quite understood this workout a/b stuff, I still just max out once a week? I will continue with the SD, thankyou guys, I just need to get a grasp on this, time to head of , I'll be here:)
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I've never quite understood this workout a/b stuff, I still just max out once a week?</div>

It just makes life a lot easier, two similar workouts one for each workout day (eg: A - Monday/B - Wednesday/A - Friday).

Your progression is the same for all exercises, but you don't do them all on the same day, that is the only difference, this allows you to do more volume per workout per exercise and will definitely produce even better hypertrophy notwithstanding the fact that it allows for more focus!
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Oh...and you don't max out every week, in fact you only max out at the end of every two weeks.
biggrin.gif
 
Is that the way youd recommend to do it now? i see lots of people suggesting that. So for example say you have 8 exercises, split them into A &amp; b workouts and alternate between those every few days instead. I mean would this produce more hypertrophy because you can do more work on each exercise even though you do each one less frequently? I guess the increments could be larger for a beginner using lighter weights like me aswell doing it that way.
 
could you expalin this:
Chins (1 set) (numbers):
15: 7,6,5,4,3,2
10: 9,8,7,6,5,4
5: Full Chins, 15, 14, 13, 12, 11

i think i get the other parts
....sorry for the stupid question..
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Is that the way youd recommend to do it now? i see lots of people suggesting that. So for example say you have 8 exercises, split them into A &amp; b workouts and alternate between those every few days instead. I mean would this produce more hypertrophy because you can do more work on each exercise even though you do each one less frequently?</div>

JohnnyH

You will notice that often people have in their workouts more than one exercise for each body part, splitting the w/o will then allow you to use mnore volume per exercise per bodypart, so in th eend you may be doing each a little less frequent but you still hitting that same body part with an exercise (a good example is bench/dips).

On the other hand you will tend to loose both focus and strength if doing them together butseparatley you can really hit them well, so if th exercises are real good as in the example in brackets, then you stand to win in the hypertrophy department
biggrin.gif


However when specialising one can do say 2 sets of bench and one of d/b flyes with either pulse stretches or loaded stretches, thus emphasizing metabolic stress to that muscle, provoking extra growth stimuli!

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I guess the increments could be larger for a beginner using lighter weights like me as well doing it that way.</div>

You can control the increments, if you are doing 10% increases, then each workout would have a 5% increase so the one &quot;missed&quot; on one workout would have a 10% increment next time around and so forth.

Hope this helps!
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The chinup's question: I can only JUST do 5 chinups, I use an assisted machine that I rest on and I can counteract sort of thing my own weight.. I'm not to good at explaining things as you guys might of guessed:)

I know I still max out once every two weeks, but if I do this workout A/B stuff I can't max out on one major thing eg:

it's my last week, workout a squats, monday and friday
workout b stiff legged deads, wednesday

I can't max out on deadlifts. I don't understand the increments I will need to use with these alternating workout things, sorry I'm REALLY bad at explaining these things.. Thanks as always:)... sorry about my explaining skills:(
 
James: It doesn't matter that you are using your sub-5RM for Wednesday's SLDLs because once you get to the post-5s you will be using your 5RM the whole time or even pushing it up a bit. I never fail on things like deads and squats anyway. Good idea to stop a rep short of failure (ie. where you can't lift the weight up). Once the loads are heavy and you get close to failure, I feel it would be too easy to lose form which might lead to an injury.
 
<div>
(James1050 @ Aug. 01 2006,06:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The chinup's question:  I can only JUST do 5 chinups, I use an assisted machine that I rest on and I can counteract sort of thing my own weight.. I'm not to good at explaining things as you guys might of guessed:)

I know I still max out once every two weeks, but if I do this workout A/B stuff I can't max out on one major thing eg:

it's my last week, workout a squats, monday and friday
workout b stiff legged deads, wednesday

I can't max out on deadlifts.  I don't understand the increments I will need to use with these alternating workout things, sorry I'm REALLY bad at explaining these things..  Thanks as always:)... sorry about my explaining skills:(</div>
hmmm....if I understand it right you do 2 sets then 3 then 4 and so forth for the 15RM cycle...is that right?
 
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