Sci
Well-Known Member
Exactly. Which is why "slow bulks" aren't very efficient. Obviously training, and proper nutrition affect p-ratio, but as to how much slowing the bulking process down does, or the "lean gains" approach, I am not as convinced.
Gamechanger: Gain 30, Pull 500.
- Thread starter Sci
- Start date
Exactly. Which is why "slow bulks" aren't very efficient. Obviously training, and proper nutrition affect p-ratio, but as to how much slowing the bulking process down does, or the "lean gains" approach, I am not as convinced.
Sci
Well-Known Member
Last week of cycle. My joints are beginning to ache, and at this point I look forward to an SD and starting again with sub maximal loading.
I will do two more workouts before my SD, this time I am only going to do one Max set of 5 reps and see where strength levels are at now. Monday, I will do one max set for each exercise for my current 5RM, then on Thursday, I will push for new Personal Records for everything.
I will do two more workouts before my SD, this time I am only going to do one Max set of 5 reps and see where strength levels are at now. Monday, I will do one max set for each exercise for my current 5RM, then on Thursday, I will push for new Personal Records for everything.
nativetroutbum
Member
Sci
Well-Known Member
No, I am using a plate-loaded machine. Kind of like hammer-strength, but another brand. Its actually better than the hammer-strength brand imo.
http://www.technogym.com/us/products/muscle-workout/plate-loaded-machines/pure-strength/low-row/657
The commercial gym i go to is constantly crowded, and a bit expensive, but they have a huge selection of bodybuilding equipment, best I have ever seen. Probably similar to "gold's gym".
_tim
Well-Known Member
It's all in how you structure it, Sci. No matter what, this approach has seen me through sizable gains through the years with minimal fat gain. To each their own - but fundamentally there is a way to see the body progress other than the bulk/cut approach. I've proven that for me, but it may not work for all. Like in training, genetics plays a part in everything we do; I completely agree with Tot on his p-ratio comment. To that end - bulking and cutting is insanely hard on me personally, which is why I am opposed to it.
Nice PR's - enjoy the time away.
Damn. I wish I had access to a piece like that. All the seated row machines around here top out in the 130kg range (stack-tension style), which is near useless for me.
Slow bulks by definition ARE inefficient. That doesn't mean they're not effective though.
Sci
Well-Known Member
Yeah, my buddy turned me on to it. Definitely the best rowing machine I have tried yet. Incredible soreness of upper back afterwards.
Bodyweight is still climbing nicely. Hovering around 209 lately.
Sci
Well-Known Member
HST
PRs
DeadLift: 365x3
Wasn't feeling like a 1 rm today, too many setbacks this cycle with my lower back. 365x3 is a PR, so that's cool.
Pulldowns: 210x5
45 Incline Bench: 215x5
Supported Row: 320x5
Dips: 280x5 (+70)
Leg Press: 560x5
Leg Curl: 150x5
Uni-calf Raise: 350 (+140) 3x12
All records, except calves. Great finish to this cycle.
PRs
DeadLift: 365x3
Wasn't feeling like a 1 rm today, too many setbacks this cycle with my lower back. 365x3 is a PR, so that's cool.
Pulldowns: 210x5
45 Incline Bench: 215x5
Supported Row: 320x5
Dips: 280x5 (+70)
Leg Press: 560x5
Leg Curl: 150x5
Uni-calf Raise: 350 (+140) 3x12
All records, except calves. Great finish to this cycle.
nativetroutbum
Member
Nice work on the 365x3 and everything else! Great finish to a great cycle!
Sci
Well-Known Member
Thanks. I'm feeling really good about my progress. At this rate, I should easily hit my goal of 220 pounds by the end of my next HST cycle. My thighs, chest and back have been growing nicely these past few weeks. I am definitely far bigger and stronger than ever before.
After seeing your progress on deadlifts, and having problems with my lower back, I think I might do my deadlifts HST style, just like you do. Start out with lower loads and higher reps, and then ramp up the loads, just like I do with everything else. At this stage I still need to hypertrophy all my Deadlift muscles quite a bit, before I focus on absolute strength (1rm type training). I think the higher volume, higher frequency and lower loads will do more for my Deadlift than my previous style of heavy lifting infrequently. We'll see. For now, I am going to just enjoy my SD, and time to rest and recuperate.
Nice deads, Sci. Congrats. Enjoy your SD.
One thing that you'll have to watch with higher rep deads is losing form and throwing more load on your lower spinal erectors as fatigue sets in. It's easily done. And there's always the temptation to do "touch 'n' go" reps which tends to mess with your set-up at the start of each pull, causing the same problem.
One thing that you'll have to watch with higher rep deads is losing form and throwing more load on your lower spinal erectors as fatigue sets in. It's easily done. And there's always the temptation to do "touch 'n' go" reps which tends to mess with your set-up at the start of each pull, causing the same problem.
Sci
Well-Known Member
Thanks Tot,
The strength and size gains have been very satisfying!
We'll see how HST works for deads for me, I have never tried them that way. The only "tweak" is I will be working out twice/week instead of 3x/week. If anyone noticed, I have been doing that for the past several weeks and it has been working great. I basically hit the gym every 72 hours, and I feel it allow better recovery for my joints and such.
With deadlifts, I couldn't help but notice how the heavy loads were taking a toll on my back and kept me overtrained. Then I'd stroll over to nativetroutbum's log and there he was, slowly bumping along doing deads with his HST style progression, and yet in the end, he passed me!
Classic tortoise and the hare story! Plus I figure a 6 week cycle between maxing out, will give me plenty of time to get some practice and volume in, and HST is working so well for my other lifts, I have to try it for deads.
If I stall out or run into problem, I'll message you and we can hammer out another plan next cycle. Deads have always been a struggle for me to program. I am excited to try them in a HST program, I have a feeling it will work well.
Last edited:
nativetroutbum
Member
FWIW, I trained Deads 3x week (M, W, F), 2 sets of 10's and 3 sets of 5's until I was nearing my 5RM, then I only did 2 sets of 5. Also, nothing else in my life taxes my lower back. I sit in a chair most of the day, typing on a keyboard, so my time between workouts was pure rest for my low back. I'm sure that makes a pretty big difference, and is a key reason I can train deads 3x week.
Also, I think my cardio sessions between workouts (T, T) did a lot of good for my lower back. Rowing, especailly, the rowing sprints I've been doing went a LONG way to speeding my recovery by bringing a lot of blood and nutrients to those tired muscles.
Also, I think my cardio sessions between workouts (T, T) did a lot of good for my lower back. Rowing, especailly, the rowing sprints I've been doing went a LONG way to speeding my recovery by bringing a lot of blood and nutrients to those tired muscles.
Sci
Well-Known Member
Thanks Native,
I have always responded well to twice/week training. Maybe my physical job/ active lifestyle is a factor. Maybe it's just my poor recovery ability, but 72 hours between full-body workouts seems to ideal for me.
You obviously have great recovery ability, as you've proved in your last cycle! Doing all that heavy pulling three times/week and yet you kept getting stronger! I am curious to see your strength increases this next cycle, as your last one was awesome.
I have always responded well to twice/week training. Maybe my physical job/ active lifestyle is a factor. Maybe it's just my poor recovery ability, but 72 hours between full-body workouts seems to ideal for me.
You obviously have great recovery ability, as you've proved in your last cycle! Doing all that heavy pulling three times/week and yet you kept getting stronger! I am curious to see your strength increases this next cycle, as your last one was awesome.