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imported_drpierredebs
Guest
Hello Ladies,
I am now in the last throws of my first HST cycle, third week of 5´s.
This morning I weighed in at 95.5 kilograms. I started around 90 kilo at 6 feet 2 inches. I ain´t getting taller. My clothes are getting tight in the legs, arms, back and shoulders, but continue to get looser around the waist where I have most of my remaining fat!!!!!!!I went down a notch on my Belts!
When I started I couldn´t do 5 pullups without assistance.
Now, I am doing 4 x 5 x Bodyweight + 5 kilos.
My Bench 1RM went from 100 kilos to 115.
1RM Standing Overhead press went from 50 to 75 ( this has astounded me!!!!!!!)
1RM Squat went from 105 kilo to 110 ( this befuddled me?
??)
This all in spite of the fact that I did n´t determine my RM before hand but winged it as I went along as I was very familiar with my strength limits.
I also only increased the weights once a week for the 15´s and 10´s
I did too many sets, too many reps and too many exercises for the 15s and 10s.
I did double workouts ( AM/PM).
I NEVER went to failure and this is a important.
I ate about 300 grams protein a day and in some of my other posts discussed the caloric intake problem.
My overall strength is the biggest result, more than size, except my legs which exploded in spite of the fact that my Squat max did not go up that much. Maybe the biggest reason is the growth of my Gluts as I switched to Full squats and with the dead lifts trained, probably for the first time in my life, hard core "Core" muscles.
For the 5´s I have been doing 4 sets of 5 reps for all movements and only 8 exercises every workout in this order with todays weights in Kilograms (lbs x 2.204)
Squats: 4 x 5 x 95 kg
Bench: 4 x 5 x 102,5 kg
Bentover Rows hip angle 90 degree: 4 x 5 x 77,5kg
Chin: 4 x 5 x (Bodyweight + 5kg)
Dips: 4 x 5 x (Bodyweight + 15kg)
Standing Overhead Press : 4 x 5 x 65kg
Deadlifts: 4 x 5 x 95 kg
Power cleans plus overhead press (PCPs): 10 x 3 x 55 kg
I have forgone the negatives and just kept goining with the 5´s.
I have 14 day SD plus a 80 kilometer Marathon in the italian alps.
F0r HST cycle 2 I will do the following exercises for all the 15, 10, ynd 5´s.
Mondays:
Squats
Flat Bench
Bentover Rows
Deadlifts
Standing Overhead Press
Weighted Dips
Weighted Chins
Wednesdays:
Squat
DB Bench Presses
Standing Overhead Press
Weighted Dips
Weighted Chins
Bent Rows
PCPs
Fridays:
Squat
Incline Bench Presses
Standing Overhead Press
Weighted Dips
Weighted Chins
Bent Rows
Deadlifts
Pics will be taken before HST cycle 2 and posted after the second cycle has ended.
Rock on HST!!!!!!!!!!!
I am now in the last throws of my first HST cycle, third week of 5´s.
This morning I weighed in at 95.5 kilograms. I started around 90 kilo at 6 feet 2 inches. I ain´t getting taller. My clothes are getting tight in the legs, arms, back and shoulders, but continue to get looser around the waist where I have most of my remaining fat!!!!!!!I went down a notch on my Belts!
When I started I couldn´t do 5 pullups without assistance.
Now, I am doing 4 x 5 x Bodyweight + 5 kilos.
My Bench 1RM went from 100 kilos to 115.
1RM Standing Overhead press went from 50 to 75 ( this has astounded me!!!!!!!)
1RM Squat went from 105 kilo to 110 ( this befuddled me?
This all in spite of the fact that I did n´t determine my RM before hand but winged it as I went along as I was very familiar with my strength limits.
I also only increased the weights once a week for the 15´s and 10´s
I did too many sets, too many reps and too many exercises for the 15s and 10s.
I did double workouts ( AM/PM).
I NEVER went to failure and this is a important.
I ate about 300 grams protein a day and in some of my other posts discussed the caloric intake problem.
My overall strength is the biggest result, more than size, except my legs which exploded in spite of the fact that my Squat max did not go up that much. Maybe the biggest reason is the growth of my Gluts as I switched to Full squats and with the dead lifts trained, probably for the first time in my life, hard core "Core" muscles.
For the 5´s I have been doing 4 sets of 5 reps for all movements and only 8 exercises every workout in this order with todays weights in Kilograms (lbs x 2.204)
Squats: 4 x 5 x 95 kg
Bench: 4 x 5 x 102,5 kg
Bentover Rows hip angle 90 degree: 4 x 5 x 77,5kg
Chin: 4 x 5 x (Bodyweight + 5kg)
Dips: 4 x 5 x (Bodyweight + 15kg)
Standing Overhead Press : 4 x 5 x 65kg
Deadlifts: 4 x 5 x 95 kg
Power cleans plus overhead press (PCPs): 10 x 3 x 55 kg
I have forgone the negatives and just kept goining with the 5´s.
I have 14 day SD plus a 80 kilometer Marathon in the italian alps.
F0r HST cycle 2 I will do the following exercises for all the 15, 10, ynd 5´s.
Mondays:
Squats
Flat Bench
Bentover Rows
Deadlifts
Standing Overhead Press
Weighted Dips
Weighted Chins
Wednesdays:
Squat
DB Bench Presses
Standing Overhead Press
Weighted Dips
Weighted Chins
Bent Rows
PCPs
Fridays:
Squat
Incline Bench Presses
Standing Overhead Press
Weighted Dips
Weighted Chins
Bent Rows
Deadlifts
Pics will be taken before HST cycle 2 and posted after the second cycle has ended.
Rock on HST!!!!!!!!!!!
