Well it had to happen, eventually. I finally finished my four month 'cut' and decided to do another HST cycle with a few changes to my previous setup.
It's still a pretty abbreviated program but this time around I am going to do less TUT as the loads go up and see how I get on. Previously, I have attempted to keep my TUT (ie. rep count) pretty constant throughout the cycle and thus my volume level has been increasing over the course of the cycle along with the loading. If it turns out that I fair just as well as before then I will stick with this method for at least a few cycles in the hope that I can continue to push up my top loads. Technically, I will be doing less work as the cycle progresses, hopefully lessening the effects of cumulative fatigue and so allowing me to lift heavier as I move on past the end of 5s. We shall see...
I finished my cut at the end of April and had reduced to 187lbs from 215lbs, a 28lbs (2 stone) loss, which was my goal. I didn't do it very scientifically because I was too lazy to bother but it didn't go too badly at all although I am sure it could have gone better. I lost some size and strength, but not too much. I hope to get it back this cycle. Another, we shall see...
So, at the start of this cycle, after a 10 day SD, I was 189lbs (yeah, I ate a bit too much during my SD).
I am going to use the same loads that I used on my last bulking cycle. If I can match them and then push past by the end of 5s I will be pleased.
My intention is to do something like this:
week 1: 15 x 3/2.5
week 2: 15 x 2.5/2
week 3: 10 x 3/2.5
week 4: 10 x 2.5/2
week 5: 5 x 3/2.5
week 6: 5 x 2.5/2
week 7: 3 x 3/2
week 8: 3 x 2/1
(Which means: 1st week, 15 reps for 3 sets at start of week dropping to 2.5 sets at end of week, etc.)
Workouts will be three times weekly, split into alternating A & B sessions:
Workout A
Squats (or front squats)
Bench (maybe with dbs if AC joint gives me gyp)
Bent-over Row
Standing Press
Anything else I fancy (arms, calves, abs).
Workout B
Deads
Chins
Dips
Clean and press
Again, anything else I fancy (arms, calves, abs).
If I find that deads twice a week start to do me in then I'll do them on Wednesdays only. If I feel really good on any particular w/o I may cluster in a few more reps, but not too many.
Grip training on non-gym days.
That's it! Nice and simple.
It's still a pretty abbreviated program but this time around I am going to do less TUT as the loads go up and see how I get on. Previously, I have attempted to keep my TUT (ie. rep count) pretty constant throughout the cycle and thus my volume level has been increasing over the course of the cycle along with the loading. If it turns out that I fair just as well as before then I will stick with this method for at least a few cycles in the hope that I can continue to push up my top loads. Technically, I will be doing less work as the cycle progresses, hopefully lessening the effects of cumulative fatigue and so allowing me to lift heavier as I move on past the end of 5s. We shall see...
I finished my cut at the end of April and had reduced to 187lbs from 215lbs, a 28lbs (2 stone) loss, which was my goal. I didn't do it very scientifically because I was too lazy to bother but it didn't go too badly at all although I am sure it could have gone better. I lost some size and strength, but not too much. I hope to get it back this cycle. Another, we shall see...
So, at the start of this cycle, after a 10 day SD, I was 189lbs (yeah, I ate a bit too much during my SD).
I am going to use the same loads that I used on my last bulking cycle. If I can match them and then push past by the end of 5s I will be pleased.
My intention is to do something like this:
week 1: 15 x 3/2.5
week 2: 15 x 2.5/2
week 3: 10 x 3/2.5
week 4: 10 x 2.5/2
week 5: 5 x 3/2.5
week 6: 5 x 2.5/2
week 7: 3 x 3/2
week 8: 3 x 2/1
(Which means: 1st week, 15 reps for 3 sets at start of week dropping to 2.5 sets at end of week, etc.)
Workouts will be three times weekly, split into alternating A & B sessions:
Workout A
Squats (or front squats)
Bench (maybe with dbs if AC joint gives me gyp)
Bent-over Row
Standing Press
Anything else I fancy (arms, calves, abs).
Workout B
Deads
Chins
Dips
Clean and press
Again, anything else I fancy (arms, calves, abs).
If I find that deads twice a week start to do me in then I'll do them on Wednesdays only. If I feel really good on any particular w/o I may cluster in a few more reps, but not too many.
Grip training on non-gym days.
That's it! Nice and simple.
