Back At It

Discussion in 'Hypertrophy-Specific Training (HST)' started by Mojo77, Oct 11, 2017.

  1. Mojo77

    Mojo77 Member

    Hi guys, been awhile since I last posted here. Thought I make a fresh start, as I am doing with lifting. I haven't touched a weight and lost about 2 kg ever since my daughter was born. That was 3 month ago. I have tried, but I simply could not recover from anything I did due to lack of sleep. Now that things are settling down, daughter sleeps through the night now so I thought I give it a go again. I need to keep things light tho and fittable in daily life.

    So, I cooked up a dan John one lift a day meets pavels russian bear hybrid.
    I do 1 lift a day, 5 days a week following russian bear sets and reps. Meaning I work up to around 85% of a 5 rm in sets of 5. Then I use 80% of that weight and start banging out sets of 5 until I can do no more. I use 30 seconds rest intervals here.
    My lifts are,
    Incline bb bench press
    Bb bent over row
    Hang clean and press
    Rack pull

    Workouts only take a good 15 minutes.
    Whish me luck guys and tell me what you think. If Im on my way to size and strength gains again?!

    If any it's better than nothing at all. Currently 2 days in and feeling great!

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  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    Anything works for a while but frequency tops intensity, especially after a layoff. And working to failure after a long layoff could lead to injury and more time off. My advice would be to be more conservative.
    adpowah likes this.
  3. adpowah

    adpowah Active Member

    To go a long with O&G, I think you will find that each lift will have it's own recovery profile using this work structure. I could be way off but I would guess it will workout like this:
    • Incline BB: Will probably adapt pretty fast and then plateau one of the fastest and you will out recover the work you can do 1 a week
    • BB Row: Probably fair the best, will be able to get a lot of volume once a week and see growth
    • Squat: Good progress at the start due to the intensity but may be a bit injury riddled due to the high intensity and duration in a single session
    • Hang clean: Probably the hardest to get a weeks worth of fatigue in a single session due to the increased technique requirement of the lifts
    • Rack pull: Will likely accumulate too much fatigue due to the number of reps and could result in overtraining/injury
  4. Mojo77

    Mojo77 Member

    Maybe I need to be more precise. It is only one set at 85% for 5 reps. For example you squat 100 kg for 5 but you keep a rep or 2 in the tank. That would be around 85% i guess. After this set, you drop the weight to 80 kg and start doing sets of 5 until you can do no more while keeping good form, that I should add. Frequency is twice a week for pull and push, volume is pretty high and intensity is moderate to me.

    I can no longer do full body at this point, no time and I would not recover. The only alternative would be to do a week of pulling, a week of pushing, legs and repeat but that would not make a lot of sense I guess

    Also getting done in 15 to 20 minutes is perfect.

    How would you organise things in this time frame? Setting up exercises included.

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  5. Bryan Haycock

    Bryan Haycock Administrator Staff Member

    I think the only issue with organisation would be to take care of the low back. Two or more movements requiring a lot of low back input could be too much. I might alternate squat with leg press if you have access to the equipment.
  6. Old and Grey

    Old and Grey Super Moderator Staff Member

    Frequency also tops volume.
  7. Mojo77

    Mojo77 Member

    I got your point. So you basically mean as in power to the People, deadlift and bench press every damn day, 5 days a week motherfuckers! but only 2 sets of 5, one at workweight and the second at 90% of that.

    I am reading ptp right now, and I get more and more excited to start doing russian bear in its original form. Dl and bench 3 to 4 days a week for sets of 5 like I said above. 1 tonne of weight per session at the dl would be already awesome at this point.

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  8. Mojo77

    Mojo77 Member

    My final thoughts regarding this, taking frequency more into account would be to take the original russian bear but spreading the volume over 6 days instead of 3. Thus alternating dl and bp 3 times a week and rest on Sunday.
    That looks pretty solid to me and doable in 20 minute workouts, don't you think?

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