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Yeah the diet almost relies on the fact that you are going to lift in the afternoon. I was trying to see if I could rearrange that but I don't think I can without making it exceedingly difficult.
 
Hectic day today so I didn't get to eat much until I got home. I had a shake with 1 cup greek yogurt, scoop of whey isolate, 1 cup kefir, 2 tbsp of olive oil and drank that for breakfast along with taking six fish oils. Ate nothing after that until dinner. Dinner, I had 4 cups of pasta with marinara sauce on it then I was still hungry so I ate three cups of white rice with 1 cup of milk, some sugar, cinnamon, raisins mixed in. Got plenty of carbs for dinner, protein was probably pretty low, minimal fat during dinner. I'm sure calories were well under 3000 though I didn't count them.

Going to do some full deadlifts tomorrow... Starting off light for my first session with deads so only planning to work up to 405 for my working sets. I haven't done full deads regularly in a long time, so we will see how it goes. Flat Bench, Pulldowns, miltary press are also on the agenda. Only planning on doing maximum of 15 reps on my working sets still.
 
Got 405 for 3 sets of 5, ****ing missed a 465 single after that. Got pissed off, waited 5 minutes then picked up the bar for a complete rep finally. 465 shouldn't feel this damn hard.
 
Well, you exhausted yourself with 405 3x5 before attempting more. I know for me, 3 heavy sets of deads, and I am toast...very weak after that.
 
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At least I know you're human!

I suspect that after a few sessions things will start falling back into place. My hunch is that it's a bit like how 100kg feels heavy to squat with for me after I SD for a week.
 
Yes, unfortunately... my back is pretty tight still, so I'll have to be careful. 100kg is actually what I'm planning to start with on squats Friday. I haven't squatted in forever, we will see how hard that load is.
 
Definitely overdid it a bit. Low back feels real tight today. Hard to bend. It is getting better as the day goes on but doesn't help that I've been in the car for almost 10 hours. Went looking at places today where I'm moving, settled on a place in Howell. Then I went gym shopping, they have a Golds which I didn't care for ($500 up front to join, bitch please...) but another one that looks real nice. The other gym is some non-franchise gym. Looks like they are geared toward normal people but they have a section of the gym for powerlifters. They even have a monolift. The lady who owns it showed me around, told me that I don't look like I need it but they do have free personal training sessions if I'm ever interested. I laughed. One nice thing about being a little bigger is they take you more seriously when you go gym shopping and don't try to dick you around. The bad part is that most people (for some reason) assume you are partially retarded and treat you like you can't understand what they are saying.

So anyway, I have a week free at the good gym once I move over there, so I probably won't have to take an extended SD, just a week or two off. I have to be in the new place by October 2nd, so that does push my timetable up a bit, if I want to hit maxes before SD, I will have to push the loads up a little more aggressively since I will be starting SD probably September 24th.
 
3 sets of 405x5 is a lot if you haven't deadlifted in a while, I don't care how much you've pulled in the past. I'm sure you'll gain most of your DL strength back quickly.
 
I fully plan to force my body back to it's former deadlift strength through sheer willpower if it comes to that.
 
My current gym is doing a powerlifting competition on September 21st. I'm somewhat considering doing it, not sure if I will have enough time to get ready though. That's barely a month away and obviously I would want to set my training up to peak around that time. They have three divisions: bench only, ironman and full power, which apparently full power is just a different way of saying that you will be doing the standard three lifts. Clearly I would do the full power division.

I have no idea where they plan to do this at the gym since they have zero squat racks, only one power rack and two flat benches. Maybe someone is bringing in equipment. I don't know. I wish they had announced this a month or two back. Also, it's sanctioned by the USAPL so I'd have to get a membership first and figure out their rules for what I can wear. I would be competing raw, but apparently you have to wear certain clothes even if you aren't using equipment. Anyway, just seems like it might be something fun to do. I'm definitely considering it.
 
I'd run a truncated Russian peaking program for a month and then take a few days off to recover before the comp. (ie. definitely do the comp! ;))
 
The gym I'm going to join after I move is much better suited for training for powerlifting. There are a lot more opportunities to compete over on that side of the state as well. So, I'll definitely be going to this one on Sept 21st but not sure if I will compete yet or not. Considering that is only a few days before my move, I may not be able to afford to pay the fees and such either. Spectating should give me enough information though for when I eventually do decide to compete, which I would really like to do at some point.
 
Decided to just do a chest/triceps/shoulders day today, not feeling the greatest. My son had an awful stomach bug when I picked him up from his mother's on friday, my stomach is not feeling right today either, so I didn't want to do squats or deads or anything.

Incline Bench 135x10 (warmup) 180x5, 220x5, 270x5, 310x5, 330x5, 340x3
Military Press 175x15x2
Flat Bench 185x15x2
CGBP 115x15x2
Pushdowns 100x15x2
 
Another abbreviated workout yesterday before work. Lower back is still kinda something something from that deadlift attempt over a week ago. I guess that was a bad idea.

Flat Bench 135x10 185x5 225x5 265x5 285x5 315x3
Incline Bench 195x15x2
Military Press 185x15,10
CGBP 120x15x2
Pushdowns 100x15x2

So looks like my 1 RM for flat bench is no longer 315. I'm pretty sure I could eventually work my way up to 405 for a single in a few months if I increase calories. I'm not going to push it right now though, going to take it easy.
 
So your Incline Bench is actually stronger than your flat bench (340lb x 3 vs 315lb x 3)?

I can see what you were talking about when you said incline bench is the easier movement to progress on.
 
I've only recently started flat benching so I imagine once I get back into the swing of things, it will exceed my incline. Possible that my technique needs some work.
 
Putting together a serious HST routine for October after I'm settled in at my new place and new gym. I think I'm going to do negatives at the end of the cycle this time. I generally advocate extending the 5s as long as possible but this is, admittedly, primarily a result of my interest in gaining significant strength during a cycle as well as size. So I'll go back to the roots of HST and do negatives on whatever lifts I can and continue using 5 RM on the lifts that I cannot. I will also be doing squats, bench and deads during this routine.
Most likely will be a four day a week upper/lower split just for ease of programming. I think I will alternate between two different upper and two different lower days as well. Essentially it will look like this:
Monday / Upper A
Tuesday / Lower A
Weds / OFF
Thurs / Upper B
Fri / Lower B
Sat / OFF
Sun / OFF

I can't finalize my lift choice until I get familiar with the new gym, which I'm still four weeks away from the move. I will do standard 15/10/5s and then proceed with negatives. But here are my tentative choices, along with the plan for negatives:

Upper A:
Flat Bench (during negatives, will instead continue with 5s or 3s)
Military Press (push press during negatives)
Seated Row (continue with 5s or 3s during negatives)
Pulldown (going to try negatives, will use both arms for concentric, one for eccentric)
Close Grip Bench (switch to max-stim during negatives)

Upper B:
Incline Bench (will swap out for dips during negatives)
Hammerstrength Rows (for negatives, will use both arms for concentric, one for eccentric)
Hammerstrength Shoulder Press (during negatives, will instead continue with 5s or 3s)
Weighted Chins (negatives)
BB Curls (max-stim)

Lower A:
Back Squat (continue with 5s or 3s during negatives)
RDL (continue with 5s or 3s during negatives)
Leg Ext (for negatives, will use both legs for concentric, one for eccentric)
Something for Calves (for negatives, will use both legs for concentric, one for eccentric)
Incline DB Curl (max-stim)

Lower B:
Deadlift (max stim during negatives)
Leg Press (for negatives, will use both legs for concentric, one for eccentric)
Leg Curl (for negatives, will use both legs for concentric, one for eccentric)
Something for Calves (for negatives, will use both legs for concentric, one for eccentric)
Skullcrushers (max-stim)

Diet will be planned accordingly, sticking as closely as possible to the recommendations outlined in the HST Ebook.
Starting bodweight will be roughly 220 (currently 215) or 100kg
100 x 24 = 2400 x 1.4 = 3360 calculated maintenance + 500 calories = 3860 calories
So I will start my bulk at ~3860 calories a day and will increase as bodyweight goes up

Macros:
3860 calories x .2 = 772 caloires divided by 9 = ~86 grams of fat daily
220g protein = 880 calories
3860 - 772 - 880 = 2208 caloires divided by 4 = ~550 grams of carbs daily

For every kg of bodyweight added, I'll increase calories by roughly 50 a day. This will be covered by carbs and protein primarily.

I'll give it a fair run of two - three cycles to gauge effectiveness before I make a final call on it.
 
That looks like an awesome HST program for someone of your training level. I am mighty tempted to do a similar split, but have settled for fullbody for now.

I really like the entire plan, you should really be able to push your genetic limits on a program like that.
 
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