Sci's HST Log

Discussion in 'Training Logs' started by Sci, Nov 9, 2012.

  1. Jester

    Jester Well-Known Member

    Figured, it has Starr-Pendlay-Rippetoe written all over it ...
     
  2. thegentleman1981

    thegentleman1981 New Member

    But thats what SCI is currenty doing:

    1x5 is heavy, 2x10 is light and 5x5 is medium.
     
  3. Jester

    Jester Well-Known Member

    I think your distinction between 1x5 and 5x5 is inaccurate, but if we just settle on agreeing to disagree it doesn't bother me. So far, Sci has pretty much just done a simple SST program.
     
  4. Jester

    Jester Well-Known Member


    HLM and 5x5 (which is what Texas Method is an extrapolation of) are not really anything alike. Although one could categorise 5x5//Starr//TM as having 'H', 'L' and 'M' days, I personally think that's a fairly liberal use of the English language. SST is better categorised as volume-assistance-strength. The volume, more so than the load determines what you're lifting. Only after you can hit 5x5 do you increase the volume. Only after you get the 1x5 (after warm up of course) do you increase the load. If you can't get your volume done, the load is reduced, etc etc.

    SST programs, which is what Sci is doing, are volume intensive, basically to shore up strength gains. HLM tends to work in the rep ranges of 3-5, 10-15, 8-10 and I just can't see how the hell you're building muscle with so minimal load.



    @Sci - was backtracking your log, congrats on the daughter :).
     
  5. thegentleman1981

    thegentleman1981 New Member

    I understand what you mean. It depends on the view.
    Sure workload wise a 5x5 is harder than 1x5. Nevertheless 1x5 will be "heavier" regarding load on the bar.
    So it depends out of which factor you structure the days.

    I think HLM will mainly build sarcoplasmatic hypertrophy. And the heavy day a bit sarcomer. Comparable with wendlers 531 day and assistant days (3-5x10)
     
  6. Sci

    Sci Well-Known Member

    It doesn't really matter what you want to call it by name. It is just a classic form of weekly periodization.

    Day 1, 5x5 day is High-Volume/ High-Intensity Day, and the most important day to maximize hypertrophy adaptations. To make this program pure HST, just repeat the 5x5 workout every session, but progress the loads, as in classic 2x15, 3x10, 5x5 type of setup.

    Day 2, 2x10 day is Moderate-Volume/ Moderate-Intensity Day, this day is also for hypertrophy adaptations, but lower in both volume and intensity than day 1, so as to allow for some recovery from the high demands of day 1.

    Day 3, 1x5 day is Low-Volume/ Peak-Intensity Day, which is obvious an SST day, aiming for peak strength production.

    Obviously, none of this is really all that original, as I pieced it together using the HST principles as well as SST principles as outlined in "Practical Programming" by Rippetoe and Kilgore.
     
  7. Jester

    Jester Well-Known Member

    5-3-1 has an awful lot of nonsense within it.

    You aren't increasing sarcomere mass with HLM. There just isn't enough stimulus.



    @Sci - I wouldn't go for 5x5 across the board thrice weekly. You'll just be exhausted,

    Anyway, enough hijacking of your log :p
     
  8. Sci

    Sci Well-Known Member

    Weighed in @ 205 lb.s, 17% bodyfat. I look more muscular in the mirror, so that is good. Cutting is always easy in the beginning, its deeper into it when it gets challenging.

    Body is sore all over.
     
  9. Sci

    Sci Well-Known Member

    5x5


    Dips: 240
    Chins: 193
    Leg Press: 450 (10 Plates)

    I probably won't log much any more since I'm cutting. Will post post-cut pics though. I don't expect any PRs while cutting, but will post those of course.
     
  10. Sci

    Sci Well-Known Member

    I lost a bunch of water weight so far. Weird. I guess that is normal at the start of a cut. Hovering around 202 lb.s, but haven't really lost any muscle or fat visually for the last week, it seems to just be water weight according to the bodyfat analyzer scale. Haven't even bothered to count calories yet, but may have to resort to that if i want to get my weight in the low 180s.
     
  11. Totentanz

    Totentanz Super Moderator Staff Member

    Yep, I usually drop up to 10 lbs my first week in a cut. Especially if you are restricting carbs at all.
     
  12. Sci

    Sci Well-Known Member

    I fell into a kind of Intermittent Fasting cycle recently, going really well so far. Down to 15% bodyfat already. At first I just dropped water, but now the fat is coming off. Noticed some fat came off my chest and thighs already. Still along ways to go.
     
  13. Sci

    Sci Well-Known Member

    Oops , went offs diet, gained back some fat. No big deal, back on the wagon today.
     
  14. Sci

    Sci Well-Known Member

    Rough week at work, I injured my ribs at work, after brutalizing my abs in a soccer game with the neighborhood kids.
    Haven't been to the gym in 5 days, so today I just lifted as heavy as possible for everything. Lost a little strength. Weighed in at 197, so at least I am losing weight though slowly.

    2 warm-ups, 2x3
    Dead Lift: 295

    All exercises 2 warmups,
    3x5
    Chins: 190
    Dips: 235
    Leg Press: 450 (no go, hurts ribs)
    Cable Rows: 160
    Incline Press: 160

    2x10- shoulders
    DB Upright Rows: 40s
    Laterals: 12.5s
     
  15. Lol

    Lol Super Moderator Staff Member

    Heck! I'm heavier than you now by a couple of pounds. :) When are you gonna quit fat stripping?
     
  16. Sci

    Sci Well-Known Member

    I will stop when I get to 180, which will hopefully put me in the lean state I am looking for.
     
  17. Sci

    Sci Well-Known Member

    Well, I seem to have fractured a rib. There is no pain at all in most positions. But certain movements of the abdominals pulls on the rib in such a way as to cause pain, and pushing on the rib with anything causes pain. It looks like I won't be doing any deep hip flexion such as leg press or squats, as this causes pressure from the thigh pushing on the rib....I'll have to stick with SLDLs and Leg extensions and leg curls for a little while. All other exercises seem unaffected.
     
  18. Totentanz

    Totentanz Super Moderator Staff Member

    That really sucks. ETA on how long you won't be able to do those things? How long does that usually take to heal?
     
  19. Sci

    Sci Well-Known Member

    4-6 weeks, to fully heal the fracture.

    I can still do deadlifts, so I will do those to keep my glute strength, and leg extensions to keep the quads strong. I might even be able to do hack squats on a machine, since there is less hip flexion than a regular squat or leg press.
     
    Last edited: Feb 3, 2013
  20. Sci

    Sci Well-Known Member

    Dips and Chins at the playground with my 4 year old.
     

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