Cycle #11 - HST for Upper Body & 5 x5 for Legs

Workout B - 8/23/07

HIT Warmup:
Side Bends: 50 - 15, 70 - 10, 90 - 5
Seated Calf Raises: 50 - 15, 100 - 10, 150 - 5

HST Workout:
Bench Press: WU, 115 - 10 (2 sets)
Push Press: 45 - 10 (2 sets - OH and UH grip)
Chins: BW-140 - 10 (2 sets)

HIT Exhaustion:
Farmer's Walk: 40 - 100 paces (twice)

Comments:
I am playing it safe by holding off 5x5 for a week due to the heel of my left foot being bruised. In the mean time, I will still do calves and all upper body work.

I think I like the OH grip on Push Press must better. However, sometimes I put too much spring in the motion, and I end up losing balance near the end of the rep.
 
Colby, you may (or may not) remember my inquiry regarding your appendectomy not too long ago...I had been having pain in my upper left abdomen and was freaking out. according to my dr, the pain was originating from my spleen. I had Mononucleosis and this was a symptom.

though I just recently tested positive, I believe the illness has run its course.
 
The doc is obviously right, upper left points towards your spleen meaning one or two things. Mono is the better two of the beasts for your body to take on.

Best of luck with that.
 
Nothing that notable today. All I did were a few light sets of Romanian Deadlifts.

Unfortunately, the brakes on my POS car blew out, so I have no access to the gym.
 
Workout A - 8/28/07

HIT Warmup:
Side Bends: 50 - 15, 70 - 10, 90 - 5
Seated Calf Raises: 50 - 15, 90 - 10, 110 - 5

5x5 WO:
Deadlift: 135 - 5, 155 - 5, 165 - 5, 175 - 5, 205 - 3, 165 - 8

HST Workout:
Bench Press: 120 - 10 (2 sets)
One Armed DB Row: 50 - 10 (2 sets)

HIT Exhaustion:
Reverse Curl Cuban Press: 25 - 15, 35 - 10, 45 - 5

Comments:
I am restarting the 10's and the related 5x5 weights. I had an ear infection and a weekend vacation to Maine through one week. Last week, when everything was coming back together, my brakes blew out on my car. I'm back on the wagon now. BF% has gone down a bit more into the mid13's and my weight is now at 243.

I am still working on my form at the regular deadlift. I am used to the Romanians. I have to keep my back straighter with the regular deads.
 
Workout B - 8/29/07

HIT Warmup:
Pulley Crunches: 180 - 10 (2 sets)
Seated Calf Raises: 45 - 15, 90 - 10, 135 - 5

5x5 WO:
Back Squat: 110 - 5, 120 - 5, 130 - 5, 130 - 5

HST Workout:
Push Press: 40 - 10 (3 sets)
CG Chins: BW-105 - 10 (2 sets)

HIT Exhaustion:
Farmer's Walk: 45 - 100 steps (2 sets)

Comments:
I'm back on a roll now. Chins are tougher than normal, but I have finally settled on a gym, so I should probably recalibrate my strength with the machine.

I tested my grip strength by hanging from a chin-up bar in a power cage, and the results were not that good...
Two-Hands: 45 seconds
One-Hand: nil

I'll try it again on Friday.
 
<div>
(UFGatorDude30 @ Aug. 29 2007,17:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How are you liking 5x5? I am highly considering using it for my DL's next cycle.</div>
I am enjoying it, but I fear the frequency may be a bit too high for me. I am trying to limit muscle growth in my legs. I may look into the Dynamic/Max Effort SST scheme next go around. My original thoughts was that the frequency wouldn't be too bad since there were light, medium, and heavy load days.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">how are you liking regular deads so far?</div>

I am getting better at my form each and every time I do them. I bend my knees as much as I can at the bottom of the movement, but to get the bar down, I eventually have to angle my back. I find it impossible to keep my back in the same position the entire movement. It's a work in progress.

That video Totentanz showed in regards to the three major DL styles was good. Tot, if you're reading this -- could you please post a link again?

Thanks!
 
Workout A - 8/30/07

HIT Warmup:
Seated Calf Raises: 50 - 15, 100 - 10, 150 - 5

5x5 WO:
Deadlift: 135 - 5, 155 - 5, 165 - 5, 185 - 5, 205 - 5

HST WO:
Bench Press: 150 - 10 (2 sets)
One Armed DB Row: 65 - 10

HIT Exhaustion:
Reverse Curl Cuban Press: PR's (30 - 15, 40 - 10, 50 - 5)

Comments:
It was a quick 35 minute WO, but I got a lot done when time was of the essence!
 
Workout - 9/5/07

HIT Warmup:
DB Side Bends: 50 - 15, 70 - 10, 90 - 5

5x5 WO:
Back Squat: 135 - 5, 135 - 5, 145 - 5, 145 - 5, 165 - 3, 135 - 8

HST WO:
Bench Press: 135 - 10, 165 - 10
One Armed DB Row: PR 70 - 10

HIT Exhaustion:
Reverse Curl Cuban Press: PR's (35 - 15, 45 - 10, 55 - 5)

Comments:
My WO schedule has been rather erratic throughout this cycle. The summer membership that I had has ended, and I am back to trying some local gyms out. My fiance' and I are going to buy some DB's in a few weeks, so I'll end my cycle early and start a new routine at that time.
 
Random thoughts about 5x5...

First off, I like the scheme for what it's worth. However, I chose it for strength training purposes, and not for hypertrophy. It mirrors HST in too many ways: week-to-week linear progression and high frequency (3x/week). Next cycle, I am definitely going to devise some strength training repertoire of my own.
 
After I cut the grass, I decided to do one of my old caveman workouts. Unfortunately, the storage container that I used to hold my various weights was smelly foul. Inside was two inches high of brown and blue liquid. Culprits? The slowly leaking Pepsi cans in the bottom of the cube as well as a slight leak in the 55lb sit can full of paint. I tossed the junk out, and all I am left with is two regular DB's that go up to 25lbs a piece max and two paint cans weighing an aggregate 22 lbs.

Moral of the story? It was a temporary solution, and now I need to figure something out. I may invest in some Olympic DB handles and some light iron (2.5, 5, 10, and 25 lb plates).
 
You must log in or register to reply here.
Back
Top