TOTAL EXHAUSTION IN SD

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I'M 59-LOVE HST-SEEN QUICK RESULTS-HERE'S WHAT I DID-SET MY MAXES-DID 2 WKS. OF 15's BEFORE I STARTED PROGRAM-DID CYCLE1 WITH 2 WKS. OF 5's INSTEAD OF NEGS.-RESET MAXES & WENT IN SD-NOW I'M COMPLETLY EXHAUSTED IN SD-NO ENERGY AT ALL-CAN SLEEP ALL DAY.                                                                                                                                                              CYCLE#1-2 SETS                                                             LEG PRESS-15RM 260#,10RM 300#,5RM 340#                 LEG CURLS-15RM 95#,10RM 110#,5RM 125#         BENCH PRESS-15RM 100#,10RM 125#,5RM 160#         DB FLYS-15RM 20#,10RM 25#,5RM 30#                       WG PULLDOWNS-15RM 50#,10RM 55#,5RM 65#         CG  PULLDOWNS-15RM 70#,10RM 95#,5RM 110#       UH PULLDOWNS-15RM 80#,10RM 100#,5RM 120# SHRUGS-15RM 190#,10RM 225#,5RM 285#                 MIL PRESS-15RM 85#,10RM 115#,5RM 130#         ARNOLD PRESS-15RM 15#,10RM 20#,5RM 25#                                                                                                                                                                        DB CURLS-15RM 10#,10RM 15#,5RM 20#                                                                      HAMMER CURLS-15RM 10#,10RM 15#,5RM 20#         TATE PRESS-15RM 15#,10RM 20#,5 RM 25#                   TRI PUSHDOWNS-15RM 50#,10RM 60#,5RM 65#       CALF RAISE-15RM 265#,15RM 275#,15RM 285#         LEG LIFTS 2X15                                                       SCIZOR KICK 2X15                                             CRUNCHES  2X20                                                       NOTE: ALL DB'S ARE SET # THROUGHOUT CYCLE OTHERS ARE 5# INC.                                                                                                                                                                         RESET MAXES AFTER CYCLE1                                       LEG PRESS-15RM 340#,10RM 370#,5RM 390#           LEG CURLS-15RM 125#,10RM 145#,5RM 390#             BENCH PRESS-15RM 150#,10RM 190#,5RM 205#         DB FLYS-15RM 25#,10RM 30#,5RM 35#                       WG PD-15RM 80#,10RM 100#,5RM 120#                     CG PD-15RM 100#,10RM 125#,5RM 140#                     UH PD-15RM 110#,10RM 135#,5RM 155#             SHRUGS-15RM 245#,10RM 290#,5RM 325#                 MIL PRESS-15RM 100#,10RM 135#,5RM 155#     ARNOLD PRESS-15RM 25#,10RM 30#,5RM 35#             DB CURLS-15RM 20#,10RM 25#,5RM 30#             HAMMER CURLS-15RM 20#,10RM 25#,5RM 30#         TATE PRESS-15RM 20#,10RM 25#,5RM 30#                 TRI PUSHD-15RM 50#,10RM 60#,5RM 75#                 CALF RAISES-15RM 285#,295#,305#                         LEG LIFTS, SCIZORS, CRUNCHES STAYED THE SAME.                                                                       NOTE: I'M I DOING TO MUCH TO FAST FOR MY AGE? ANY ADVICE WILL HELP-THANKS
 
This is a tough post to read.

You are doing about 14 or so exercises which is a lot if you want to concentrate extra volume on an exercise such as bench press.
 
From your post I figure your exhaustion is because you don't breath between your sentences.
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The routine looked well rounded. I would do more back work with barbell or dumbell and not so much cable work. I have the same concern in my routine that colby noted, I too have setup with 14 exercises as described in the sample on the HST site. I think it is doable for me but I have many years of training under my belt. I would not setup such a routine for somebody new or returning to the sport. You will need a higher level of conditioning present to be able to handle such volume. Perhaps reducing your work load would be all you need to do and add back some of the load as you gain greater fitness. Maybe go down to one exercise for major muscles. Maybe nine exercises in all would be better for you at this point?

Unfortunately it is hard to diagnose with any certainty the problem, given so little information. It does sound like you might have overtrained that first cycle given your description. This could be too much volume or it could also be a poor diet as well. Diet and recovery are the keys in the sport IMO. The work done in the gym is only the stimulous needed to force the body to adapt. Without enough good food you will never be able to handle a high volume workout and expect to recover fully. Perhaps you could post for us (In some other format than the zig zag crazy text
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) some information about your diet? I normally shoot for about 40% protein, 40 % carbohydrates and 20% fat in my diet and have great luck with that for decades now as far as recovery and growth. I firmly believe that you have to eat at a surplus of calories to gain muscle and properly recover from your labors. I hear the term slow bulk being used but I personally do not want to monitor my intake that closely to make it work. But I come from the old school. I have eaten as much as 7000 calories a day in my early years of training to ready for my PL meets. I do not think that you need to eat that much but a surplus of 500 - 100 calories above maintenace levels should be enough. The protein should come from reasonably lean sources and your carbohydrates should come from fruits and vegetables. This will give you plenty of macro nutrients and flavinoids. You dont really have to measure things as closely as a science experiment either. Some guys do and kudos to them for the dedication. If you are in the ballpark for most of the days with what I described then you will make progress and have the fuel needed to recover.

I have been eating six meals a day now for decades and highly suggest that for anyone wanting to train seriously. Keeps the metabolic rate high and blood sugar levels even throughout the day.

So take an extra SD week to recover. In the mean time figure out your diet and maybe reduce the volume on your routine a bit. Get yourself into the habit of eating right and each new phase maybe add back some of the exercises that you have cut from your routine.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm 59 - love HST - seen quick results. Here's what I did - set my maxes. Did 2 wks. of 15's before I started program. Did cycle 1 with 2 wks. of 5s instead of negs. Reset maxes &amp; went in sd. Now I'm completly exhausted in SD - no energy at all - can sleep all day.

Cycle #1,  2 Sets:
15RM, 10RM, 5RM
Leg Press - 260, 300, 340
Leg Curls - 95, 110, 125
Bench Press - 100, 125, 160
Db Flys - 20, 25, 30
Wg Pulldowns - 50, 55, 65
Cg Pulldowns - 70, 95, 110
Uh Pulldowns - 80, 100, 120
Shrugs - 190, 225, 285
Mil Press - 85, 115, 130
Arnold Press - 15, 20, 25
Db Curls - 10, 15, 20
Hammer Curls - 10, 15, 20
Tate Press - 15, 20, 25
Tri Pushdowns - 50, 60, 65
Calf Raise - 265, 275, 285
Leg Lifts 2x15
Scizor Kick 2x15
Crunches 2x20

Note: All db's are set # throughout cycle others are 5# inc.

Reset Maxes After Cycle 1:
15RM, 10RM, 5RM:
Leg Press - 340, 370, 390
Leg Curls - 125, 145, 390
Bench Press - 150, 190, 205
Db Flys - 25, 30, 35
Wg Pd - 80, 100, 120
Cg Pd - 100, 125, 140
Uh Pd - 110, 135, 155
Shrugs - 245, 290, 325
Mil Press - 100, 135, 155
Arnold Press - 25, 30, 35
Db Curls - 20, 25, 30
Hammer Curls - 20, 25, 30
Tate Press - 20, 25, 30
Tri Pushd - 50, 60, 75
Calf Raises - 285, 295, 305
Leg Lifts, Scizors, Crunches stayed the same.

NOTE: I'm I doing too much too fast for my age? any advice will help-thanks</div>

I rejigged your post a bit in the quote above so I could figure out what's going on - hope that's okay.

First observation: You've made some great strength gains this cycle! Good job!
My first question is: Did you not feel exhausted during the 5s or has the tiredness only come on after you finished the cycle?

My best advice would be to get plenty of rest and calories during SD and then start another cycle with fewer exercises, keeping in as many compounds as possible. Just do one or two exercises per muscle group per session. So instead of wide-grip pull-downs, close-grip pull-downs and under-hand pull-downs all in the same session just do one or possibly two. You can then alternate movements each session. If you choose to do two exercises, you could try doing two sets of one and just one set of the other rather than two sets of each.

Maybe drop down to a single set for bis and tris if you are feeling burned by then.

Sticking with mainly your exercise choices, I think I'd go with something like this:

A: (Mon &amp; Fri)
Leg Press
Leg Curls
Bench Press
Db Flies
Rows
Pull-downs
Press
Db Curls
Tri Pushdowns
Calf Raise

B: (Wed)
Deads - if you can't do these do squats, or failing that, just go with the A session choices (ie. your leg press and leg curls)
Dips - same as above - same as above
Chins
Shrugs
Tate Press
Hammer Curls
Calf Raise
 
LOL---THANKS 4 YOUR HELP. I TRIED TO MODIFY SEVERAL TIMES BUT IT KEPT COMING UP ALL MESSED UP.I DON'T KNOW WHAT I WAS DOING WRONG. I AM A DIABETIC AND MY DIET CAN GET COMPLICATED. I DIDN'T GET TIRED UNTIL I RESET MY MAXES INSTEAD OF JUST ADDING 5 OR 10 POUNDS TO MY 1ST CYCLE. I DO DRINK WHEY PROTEIN AFTER WORKOUTS,BUT MY DIET IS AROUND 2000 CALORIES TO KEEP MY SUGAR IN CHECK. ALL MY EXERCISES HAVE TO BE DONE LYING OR SEATING BECAUSE OF CERVICAL SPINE DAMAGE C3-T1,1 FUSION 2 RUPTURES AND 2 BULDGES. I HAVE TO REALLY WATCH HOW I DO THINGS. ALSO THEY WANT TO OPERATE ON MY LOWER BACK BUT I WON'T LET THEM AS OF NOW. MY RT LEG GOES NUMB AND LT LEG HALF NUMB BUT I BEEN DOING INVERSIONS AND IT SEEM TO HELP. THANKS AGAIN LOL
 
I've found after quite a few HST cycles, as my maxes have increased, I can get the same way.

 One thing I have to watch is pushing a bit too hard.

 Not that you shouldn't work hard to progress, that's pretty much a necessity, but I came from a HIT/Blow your eyeballs out of the socket with intensity background (before I knew better), and it's easy for me to slip into that frame of mind, esp in the 5's.

 Now, if I feel anywhere near failure, for example, at 4 reps, when I'm in the fives, I will stop at 4 and 'cluster' the one I didn't get.

 I do 3 sets of 5's usually and have had times where I get 5, 4, 4 instead, so I do another set of 2 to get the total reps in. This has helped me quite a bit. Going to failure will wear your CNS out, then you are fighting it till the next SD.

 It's also easy to get excited by progress, and a little &quot;drunk&quot; with it. What I mean is, you see jumps in strength and/or size and you can get a bit carried away and might push yourself more than you can recover from. CNS fatigue builds up and you get worn out by the end of the 5's (or sooner).

 You might need to make some adjustments to volume or choose exercises a little more carefully to prevent it next time.

 I'm diabetic as well, and believe me, you will have to make some changes in diet with HST. It can tend to cause blood sugar lows if you typically stay pretty close to a normal level (on the days you workout, even hours later). You didn't say if you take insulin or not, but just be aware of this.
 
 You will also need to up the calories and adjust your medication accordingly to add lean mass and to keep your energy levels from dropping too low. It will take attention to detail, but it is very important.
 
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