Genghis' First Hst Cycle

Discussion in 'Training Logs' started by Genghis, Jul 13, 2015.

  1. Genghis

    Genghis New Member

    I'm 38 and have been lifting a long time. My lifts don't currently show it. I'm now much weaker and smaller than my peak in my late 20s. I got to 185 at 13-15%. I attribute most of that injuries and bad programming. I'm 161 and 5'11. I have a stressful job and two small kids. I'm looking for a program that will allow me to progress with minimum time and less than perfect workout conditions. I train at home usually after the kids go to bed around 9:00 p.m.

    After reading about HST, I believe it may be optimal for someone in my position.

    I'm currently above 15% body fat. I'd guess 18%. I'm bulking because I'm skinny as a rail. I just got off of a cut after 6 months. I'm good at following Macros and tracking. My diet is currently Protein: 171, Carbs 310; Fat 110. I'm gaining .5 pounds per week.

    I did my First HST workout on Saturday:

    07-11-2015

    --SSB Wide -- (SSB = Safety Squat Bar)
    85.0 x 15.0
    85.0 x15
    I figured out my squat has been awful because of some hip impingement. I've experimenting with going wide which seems to alleviate the problem.

    --Swiss Bar Press--
    70.0 x 15.0
    70.0 x 15.0

    --Supinated Cable Row--
    105.0 x 15.0
    105.0 x 15.0

    --Romanian Deadlift--
    150.0 x 15.0
    150.0 x 15.0

    --Landmine Press--
    45.0 x 8.0
    I lack full overhead rom so I do landmine presses. This is the empty bar in the landmine. I'm building up ht reps to 15 as I can't go lighter.

    --Underhand Grip Lat Pulldown--
    70.0 x 15.0

    --Cable Face Pull--
    10.0 x 15.0

    --EZ Curl--
    20.0 x 15.0

    --Straight Bar Tricep Press Down--
    20.0 x 15.0

    --External Rotation—Arm on knee 4-1-1 Tempo
    2.5 x 10
     
  2. Genghis

    Genghis New Member

    Just read I'm supposed to take a SD before staring. Back in two weeks.
     
  3. Genghis

    Genghis New Member

    Err its been longer than two weeks. I'm going to keep a log here. Just started 5's.


    03-19-2016

    --Front Squat--Have a hip issue I'm trying to find a squat that doesn't bother it.
    70.0 x 5.0
    70.0 x 5.0

    --Ramanian Deadlift--
    165.0 x 5.0
    165.0 x 5.0

    --1 Board Press--
    95.0 x 5.0
    95.0 x 5.0

    --Underhand Grip Lat Pulldown--
    85.0 x 5.0

    --Supinated Cable Row--
    90.0 x 5.0
    90.0 x 5.0

    --Shoulder Horn --
    8.0 x 5.0
    8.0 x 5.0

    --Single Arm Triceps Push Down 8--
    12.0 x 15.0

    --EZ Curl--
    45.0 x 10.0

    --Landmine Press--
    45.0 x 5.0



    --Reverse Crunch--performed as myo reps.
    0.0 x 11.0
    0.0 x 1.0
     
  4. Genghis

    Genghis New Member

    03-24-2016
    --
    --Front Squat--
    80.0 x 5.0
    80.0 x 5.0

    --Ramanian Deadlift--
    No Sets Performed

    --1 Board Press--
    105.0 x 5.0
    105.0 x 5.0

    --Underhand Grip Lat Pulldown--
    95.0 x 5.0

    --Supinated Cable Row--
    100.0 x 5.0
    100.0 x 5.0

    --Shoulder Horn --
    8.0 x 6.0
    8.0 x 6.0

    --Single Arm Triceps Push Down 8--
    12.5 x 15.0

    --EZ Curl--
    47.5 x 10.0

    --Landmine Press--
    50.0 x 5.0

    --Lying Leg Curls--
    55.0 x 5.0
    55.0 x 5.0

    --Reverse Crunch--MYO
    11-1-1
     
  5. Genghis

    Genghis New Member

    03-26-2016
    --Front Squat-- I accidentally jumped too much last time so I repeated the load. Hip felt pretty good. I went with a bit wider stance.
    80.0 x 5.0
    80.0 x 5.0

    --Ramanian Deadlift--
    195.0 x 5.0
    195.0 x 5.0

    --1 Board Press--
    115.0 x 5.0
    115.0 x 5.0

    --Underhand Grip Lat Pulldown--
    110.0 x 5.0

    --Supinated Cable Row--
    110.0 x 5.0
    110.0 x 5.0

    --Shoulder Horn --I'm using reps instead of load as the variable here.
    8.0 x 7.0

    --Single Arm Triceps Push Down 8--
    13.0 x 15.0

    --EZ Curl--
    50.0 x 10.0

    --Landmine Press--
    55.0 x 5.0

    --Lying Leg Curls--
    No Sets Performed

    --Reverse Crunch--Myos
    0.0 x 13.0
    0.0 x 2.0
    0.0 x 1.0
     
  6. Genghis

    Genghis New Member

    03-28-2016
    --Front Squat—hip felt fine last night. Hurts slightly today.
    85.0 x 5.0
    85.0 x 5.0



    --1 Board Press--
    125.0 x 5.0
    125.0 x 5.0

    --Underhand Grip Lat Pulldown--
    115.0 x 5.0

    --Supinated Cable Row--
    120.0 x 5.0
    120.0 x 5.0

    --Shoulder Horn --
    8.0 x 8.0
    8.0 x 8.0

    --Single Arm Triceps Push Down 8--
    13.5 x 15.0

    --EZ Curl--
    52.5 x 10.0

    --Landmine Press—I jumped 5 lbs too heavy on this one.
    65.0 x 5.0

    --Lying Leg Curls--
    65.0 x 5.0
    65.0 x 5.0

    --Reverse Crunch--
    0.0 x 13.0
    0.0 x 2.0
    0.0 x 1.0
     
  7. Lol

    Lol Super Moderator Staff Member

    Hey Genghis, at 38 you still are a spring chicken! :)
    As we get older it gets even more important to regularly work on mobility. Some of your lifting movements will help with that and some will highlight where you have issues.
    Check out some of Kelly Starett's early mobility WOD videos on YouTube, particularly those for squatting and shoulder work. Most of us have hips and shoulders that are ROM restricted. Freeing them up over time will help with stable positions in many training movements and allow for the use of heavier loads and more efficient bar paths.
    All the best.
     
  8. adpowah

    adpowah Active Member

    I would suggest as long as you feel healthy, progressing weekly and you mentally feel up to it, you can skip the SD. SDs will help when you start running into those three walls and allow you to get back onto the gainz train, but if you aren't facing those difficulties the SDs will overall just slow your progress.
     
  9. hamish05064

    hamish05064 New Member

    Willing skipping SD create panic to physique weight and increase its size? I am fearing to skip my SD now
     
  10. mickc1965

    mickc1965 Well-Known Member

    @hamish05064, there is nothing to fear in skipping SD as @adpowah stated "as long as you feel healthy, progressing weekly and you mentally feel up to it, you can skip the SD" but I believe he means in terms of extending the length of the cycle (so continuing with the 5s or adding in 3s or negative reps) rather than going back to the 15s at the end of 5s.

    Once you find that you are lacking motivation to train, are no longer progressing or worst case scenario loads start to drop then it is time for you to SD, I personally do not SD that often but tend to deload for a week or so with loads at 50% of my actual (or projected) 1 rep max for one set of 10 reps for all my exercises on a daily basis and then start a new cycle.
     
    adpowah likes this.

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