TG´s HST ***Give it Hell*** LOG

At your age and level of training, your joints are fine. The work they get from the 15s and 10s is plenty. Don't over-complicate things. Just lift and eat, it's so straightforward and it works.
 
1st session of 5´s

Bench: 60x5/5
Cable Row: 55x5/5
Dumbbell shoulder Press: 22.5x5/5
Pulldown: 57.5x5/5
Cable Curl: 42.5x5/5
Pushdown: 55x5/5
Leg Press feet high: 110x5/5
Leg Curl: 25x5/5
Hyperxtension:+9kgx12
Ball crunch 3xmax
-------------------------
comments:

- Nah. Pushing felt a bit akward,pulling was ok.
-I was still a bit sore from the cold.
-During the last week i ate not much. Surprisingly i gained bodyfat,nearly 1% why is that?
-Not really motivated to finish the 5´s but i will do it because of the support of lol,Totentanz,Alex and Sci;)
 
I have forgotton to log the workout from last friday. here it is:

2nd workout of 5´s

Bench: 65x5/5
Cable Row: 60x5/5
Dumbbell shoulder Press: 25x5/5
Pulldown: 62.5x5/5
Cable Curl: 45x5/5
Pushdown: 65x5/5
Leg Press feet high: 120x5/5
Leg Curl: 27.5x5/5
Hyperxtension:+9kgx12
Ball crunch 3xmax
 
3rd workout of 5´s

Bench: 70x5/5
Cable Row: 60x5/5
Dumbbell shoulder Press: 25x5/5
Pulldown: 62.5x5/5
Cable Curl: 47.5x5/5
Pushdown: 65x5/5
Leg Press feet high: 120x5/5
Leg Curl: 27.5x5/5
Hyperxtension:+9kgx12
Ball crunch 3xmax
-------------------

Comments:
-This was the first workout which really worked well. I was through in 60 minutes total. Was not sore and felt not beaten up at all. I felt great afterwards. Perhaps i have adopted finally to the demands who knows.

-Still not sure of getting Prs. This will be an indicator if I will do another HST cycle or not. 3 more sessions to go.
 
4rd workout of 5´s

Bench: 75x5/5
Cable Row: 65x5/5
Dumbbell shoulder Press: 27.5x5/5
Pulldown: 67.5x5/5
Cable Curl: 50x5/5
Pushdown: 70x5/5
Leg Press feet high: 130x5/5
Leg Curl: 27.5x5/5
Hyperxtension:+12.5kgx10
Ball crunch 3xmax
------------------------
Comments:

-Well the 5´s will end soon. How should I proceed after the 6th session? Switch to 3x3 or 5x2 and increase the weight further?
 
If you aren't able to do negatives, then keep trying to progress the weight on the fives for as long as you're able. Then take one day each to retest your 15RM, 10RM, & 5RM weights, 9-14 day SD and start a new cycle based on your new RM's.
 
T-man said:
If you aren't able to do negatives, then keep trying to progress the weight on the fives for as long as you're able. Then take one day each to retest your 15RM, 10RM, & 5RM weights, 9-14 day SD and start a new cycle based on your new RM's.
Click to expand...

thx man. So you mean staying at this weight till I get stronger and then raise it again? Because that idea will difer from the weeks before were you just increase the weight independent of "getting stronger".
 
Ok thx. How much are the reps allowed to drop? And should I shoot for a total of ten reps?

Example:
Last session of 5´s:
80x5x5

Next session:
85x3x2
leave it there and try more reps next time?
 
thegentleman1981 said:
thx man. So you mean staying at this weight till I get stronger and then raise it again? Because that idea will difer from the weeks before were you just increase the weight independent of "getting stronger".
Click to expand...

If you can continue adding weight after you've completed the fives, do so until you can't to lengthen the cycle, especially if your joints aren't bothering you. When you can no longer add weight to the bar, or if your joints are complaining, find new RM's for each rep range, SD, then start a new cylce based on the new RM's.
 
It is worth noting that by extending the fives as described, you will end up finding your 5 RM for each lift while doing this.
 
Did you finish the cycle?

I have to admit judging by your other loong threads about training principles I was expecting quite a detailed training log! lol
 
;)

Currently training sucks. i have a new job in a psychological health center for men and always longer working hours and currently again the flue.
Not my training year at all at the moment.
 
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