Mojo Logging

It is indeed ambituous. However, while this is the initial setup, it is auto-regulated as well. If the coping gets too close to failure at maximum loads I will drop the increments in half.

Bad days or exercises might also see set scheme's of 5-2-2-2-1 for instance in stead of 5-3-3-2-2. It is just an example but you see what I mean right.
 
I get what you are saying regarding the later weeks but you are still working sub max loads for up to four weeks unless of course you do the myo reps as recommended and the activation set is one to two reps from failure rather than an arbitrary 5 or 10 reps
 
Yes but by the end of each 2 week block you are at max loads whereas what you are proposing you are not at max loads until beginning of week 5 then you are at max loads every training session for 4 continuous weeks unless I am misunderstanding what you are proposing

EDIT

My understanding is as follows

Week 1

Mon & Tues - 80% of 5rm
Wed - AMRAP of at least 15 reps @ 15rm OR is it AMRAP @ 80% of 15rm
Thurs - Rest
Fri & Sat - 80% of 10rm
Sun - Rest

Week 2

Mon & Tues - 85% of 5rm
Wed - AMRAP of at least 15 reps @ 15rm OR is it AMRAP @ 85% of 15rm
Thurs - Rest
Fri & Sat - 85% of 10rm
Sun - Rest

Week 3

Mon & Tues - 90% of 5rm
Wed - AMRAP of at least 15 reps @ 15rm OR is it AMRAP @ 90% of 15rm
Thurs - Rest
Fri & Sat - 90% of 10rm
Sun - Rest

Week 4

Mon & Tues - 95% of 5rm
Wed - AMRAP of at least 15 reps @ 15rm OR is it AMRAP @ 95% of 15rm
Thurs - Rest
Fri & Sat - 95% of 10rm
Sun - Rest

Week 5

Mon & Tues - 100% of 5rm
Wed - AMRAP of at least 15 reps @ 15rm OR is it AMRAP @ 100% of 15rm
Thurs - Rest
Fri & Sat - 100% of 10rm
Sun - Rest

Week 6

Mon & Tues - 100%+ of 5rm
Wed - AMRAP of at least 15 reps @ 15rm OR is it AMRAP @ 100%+ of 15rm
Thurs - Rest
Fri & Sat - 100%+ of 10rm
Sun - Rest

etc..................
 
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Yes, you understand correctly. I see no other way to do this in a daily undulated program. I also feel the progression is much more natural with the weights for all rep ranges moving up in sync. In standard hst you will work up your block of 15 to a max and the next week start with a 10 weight lighter than that. It feeks weird.
I do not have this zigzagging.

Also, after two weeks SD the weight feels sufficiently heavy. Any lack in challenge can be overcome by shortening rest between sets for example or by holding the weight longer at the top in a isometric hold if you like.
 
I think I will change this log into an injury and illness log instead:

Last week I came down with a cold, sore throat and runny nose.
Did resume training anyway.
Been beating it with aspirine, nose and throat spray and last but not least propolis chewables, these are great.

Mid last week also discovered a strain in my right upper tricep.
Did not drop any exercise, but lowered the volume a bit.
Been killing it with triggerpoint therapy and perskindol warmth gel since.

Funny how I never train to failure, alwaus leave two, three or even four reps in the thank and still have a knotted up muscle somewhere every other week.
 
So far so good. Still going at it. Reaching previous cycle max loads next week.

Weight is up from 70,4kg (156,4 lbs) to 73.4kg (163,1 lbs) since 8/2/2016.
Will stop the bulk and switch to maintenance for the next 3 weeks to avoid too much fat gains. Max allowed weight for march is 73.5kg (163.3 lbs)

So far, girth is stable at around 81.5 cm

Arm-size increased around 1 cm
 
I have reached the last week of this trainingcycle. So I am in week 8, but I am planning to extend it longer, hopefully for another month. I feel there is still room in my squat and a bit in my bench press.

Stats so far:
Weight is 74,1 kg still no visible fat gains
Girth is Stable around 81,5 cm
Arm size increased 1,5 cm
Shoulder circumference increased 4 cm

The plan is now also to continue gaining 0,5 kg per week as long as I don't see fat gains.

Current stats for 5 on most important lifts:

Squat: 72,5 kg
Rack pull: 86 kg
Bench press : 41 kg

I know still weak but there was a time I could not squat more then 35 kg, rack pull more then 40 or bp more than 10 so I am proud of where I am already
 
Mojo77 said:
Current stats for 5 on most important lifts:

Squat: 72,5 kg
Rack pull: 86 kg
Bench press : 41 kg

I know still weak but there was a time I could not squat more then 35 kg, rack pull more then 40 or bp more than 10 so I am proud of where I am already
Click to expand...

@Mojo77,

Are these figures loads on the bar or including the bar weight?
 
A 20kg olympic barbell is included in those weights.

I started bench pressing an empty 10kg curl bar I have here.
 
I have completed this 8 week cycle but I will not extend it eventually. Fatigue really kicked in and my last two workouts of 10's did not go very well.
So I will leave it to that and start a 15 days SD period.
 
Mojo77 said:
Stats so far:
Weight is 74,1 kg still no visible fat gains
...
The plan is now also to continue gaining 0,5 kg per week as long as I don't see fat gains.

Current stats for 5 on most important lifts:

Squat: 72,5 kg
Rack pull: 86 kg
Bench press : 41 kg
Click to expand...

Some fat gain is inevitable if you are gaining mass. Don't be overly concerned about it. It's not hard to strip off any gained fat once you have added some muscle. If you get too hung up on fat gains you will hold back your progress.

Any reason why you are doing rack pulls and not deadlifts? I think deads (regular, not sumo) will give you a greater training effect at your current stage of training.

All the best for your next cycle.
 
Thanks Lol.

I started Rack pulls since I could not move enough weight to fit the big plates to accomodate for proper bar height. So I started rack pulls and stayed with them so far
 
I am thinking of making some nutritional changes as I am also a gerd sufferer.
I want to more towards Paleo, gluten free diet.

So far I changed regular dairy to goat dairy. Think it could be an improvement. I want to keep eating Bread and wanted to try gluten free. However I see my bakery of choice using soy in it. Would this be an issue? I read once of soy containing an enzyme inhibitor for muscle building
 
Soy typically contains phytoestrogen. Many studies say it has no effect, however I am not sure they are done on individuals that are training. If you start to notice any sort of effects you may want to limit it. Likely though you will see no effect even eating a decent amount of soy.

That being said you should make sure the things you are restricting have a positive effect on your health. The easiest way I find is to eliminate one for a month, by then you should know if it creates a meaningful difference. I'm fairly allergic to dairy and I can get a measure of acne from it, I've noticed little to no effect on my training however.
 
I would like to know how you have substituted dairy?

For me it is a large part of my caloric intake. The only plant based replacement that has sufficient protein is soy. But I don't like soy, looked it up, as it is a trypsin inhibitor and trypsin is the enzyme needed to break down and use protein. So bye bye muscle building in that case and it seems that with this enzyme shut off, it would probably cause a burden on the digestive tract as well?

Doesn't seem like a good idea to start downing 1,5l of soymilk daily as I do now with regular milk or goat milk.
 
Hmm, most of my dairy intake is cheese and butter, so it isn't hugely significant for my daily macros but I eat a very American diet which is meat heavy. Typically I have meat in every meal so protein isn't a challenge, (veggies are but that is another story) but if you don't live in America where meat is heavily subsidized it may be too expensive. Overall I avoid milk itself but will use heavy cream in my coffee occasionally.

However some people really love their milk , if that is you, then you may find some benefit in looking up different kinds of cow milk. I find personally that Jersey Cow milk (A2) is easier on me (but again I am not a huge dairy guy anyways). I don't know all of the specifics or if its all a lie but milk can be categorized as A1 or A2. Most milk is A1 but if you can find some A2 stuff (expect to probably pay some more) and it treats you well then you can skip the whole soy situation. A little Google-fu should get you going and allow you go give it a test run.

Now if it is just that you enjoy milk there are a lot of substitutes such as Rice and Almond that you could mix some protein powder with to hit your macros.

My last suggestion is to look at your gut bacteria, you may find just increasing your yogurt and/or acidophilus intake is sufficient. I also find increasing my chlorophyll intake to help too. With all three of those I do not find all brands to be equal so you may have to test them out a little before you commit. Finally you may find supplementing lactase to your diet enables you to digest lactose helping you with your GERD. I wish you the best, keep us posted.
 
Okay, I will stay on my position regarding soy and avoid it like the plague because of its trypsin inhibitor properties.

I have switched to goat milk because that is A2 as well and should be easier but I do not see much difference at all. Still comparing with skim milk. Goat cottage cheese is still pretty heavy. I will try some goat yoghurt alone later.

I take one probiotic pill daily for gut health. Could be in the end food choice does not make a lot of difference and it is just down to an out of service sphincter due to an hiatal hernia.

In the mean time I get ready for a new cycle on monday. Lost about 0,5kg during SD which I think is fine.
 
Okay, so here I am about halfway in my second cycle (will start week 4 tomorrow) of my hst dup myo routine and I've decided to make a few changes.

Since my shoulders are really looking small and even my smallish arms start to overpower them I've decided to add lateral raises back in. So probably a lateral landmine press and some lateral raises (maybe cable) will find their way back in. I will go heavier as well on the landmine press itself. It's been a little light feeling and this is probably a mistake so I will be bumping up the weight more aggressively there.

Having the same idea about my lower legs I will re-introduce the calf raise as well, probably pair them to my rack pulls so I can couple both movements.

Overall, for all my 5's exercises I will add one metabolic set after each exercise. I wonder if this is beneficial as well on the 10's, i'm unsure there?
 
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