10s: Workout #3 (PM) Warm-up: Squats, Good Mornings, Shoulder Press *10 w/empty bar Standing Shoulder Press - 3*10 @ 70 lbs DB Bent Over Row - 3*10 @ 95 lbs (total) Back Squat - 3*10 @ 115 lbs Curl - 3*10 @ 60 lbs Dip - 3*10 @ BW+10 lbs Phew! The dips are getting tough. Having gained some bodyweight + 10 lbs on the weight vest made them a struggle - or else I'm just feeling particularly sluggish this afternoon. Everything else felt good. The squats were good, my knee feels great so I don't think there was anything wrong the other day besides a lack of proper warm-up.
I'm glad to have a rest day today. I asked a question a few weeks back on the other page about skipping the extra rest day (Sunday) each week and just alternating days throughout - I'm actually really glad to have that extra day because the program is getting harder now that I'm past the 15s. And I like hard workouts - the whole reason I lift is just to challenge myself, so I'm totally pleased.
good stuff mate. you'll enjoy the rest even more after 5s. i just started my 3rd week of 5s and i'm already doing new 5rep maxes. HST is awesome in that you train less per week and achieve more. i love the fact i have more time off during the week to do other stuff.
10s: Workout #4 Warm-up: 20 mins on treadmill (10 mins with 10 lb vest), incline press 1*10 @ 60 lbs, 1*10 @ 80 lbs Bench Press - 3*10 @ 115 lbs Calf Raise - 3*10 @ 120 lbs Pull-up - 3*10 @ BW+10 lbs Stiff Leg Deadlift - 3*10 @ 95 lbs Upright Row - 3*10 @ 60 lbs Short break - stretch, abs, air squats Standing Shoulder Press - 3*10 @ 75 lbs Front Squat - 3*10 @ 80 lbs Dip - 3*10 @ BW+10 lbs Curl - 3*10 @ 60 lbs DB Rear Delt Raise - 3*10 @ 30 lbs (total) Cool Down - Rep-out 60 lb incline press, abs, stretch I decided to do both am/pm workouts this morning so I could take care of some other things this evening. Today was a rare occasion where I had the day off, the house to myself, and plenty of time to lift. It was fun. I'm super pumped right now. Now I can go work in the studio the rest of the day and hopefully put together a sweet new song for my wife as a surprise birthday present!
10s: Workout #5 Had a bunch of stuff going on at home and haven't had time to post. This is from Thursday: AM: Warm-up: 10 minutes on treadmill, increase mph .5 every minute starting at 3 mph; 1*10 Bench Press @ 60 lbs, 1*10 Bench Press @ 80 lbs, 1*10 Leg Curl @ 25 Bench Press - 3*10 @ 120 lbs Calf Raise - 3*10 @ 125 lbs Pull-up - 3*10 @ BW+15 lbs Leg Curl - 3*10 @ 65 lbs Shrug - 3*10 @ 115 lbs (Personal Best: PB, although I think I could've gotten more) Cool down: Ab work, stretch PM: Warm-up: Air squats, good mornings, Shoulder press*10 w/2 15 lb DBs Standing Shoulder Press - 3*10 @ 80 lbs Back Squat - 1*10 @ 60 lbs, 1*10 @ 80 lbs, 3*10 @ 130 lbs (PB!) Dip - 3*10 @ BW+15 lbs Curl - 3*10 @ 65 lbs DB Bent Over Rows - 3*10 @ 110 lbs (total) The bench felt real heavy that morning, but it was my previous 10 RM. I was confident I could bring that number up so I adjusted and hit it one workout early. The PM workout was a killer. It was tough for me. I felt better during the squats than I expected and think I could've put another 5 - 10 lbs on there, but I knew I had done some good work with that weight and just played it safe. It's still a little higher than my tested RM. Shoulder press, bent over rows, and curls all felt like hell.
10s: Workout #6 Today: Warm-up: 1K on C2 Rower in 4:14, 45 lb Ground to Overhead*10 Standing Shoulder Press - 2*10 @ 85 lbs (PB) Calf Raise - 2*10 @ 135 lbs (PB) Front Squat - 2*10 @ 95 lbs (PB) Upright Row - 2*10 @ 65 lbs Bench Press - 2*10 @ 125 lbs (PB - although I was hoping I could get 130, but 125 was really tough and didn't push it) Stiff Leg Deadlift - 1*10 @ 115, 1*10 @ 125 Curl - 1*10, 1*7, 1*3 @ 70 lbs Pull-up - 2*10 @ BW Dip - 2*10 @ BW Cool down: Rep out bench: 65 lbs*30 Couldn't do the am/pm split, so I dumped rear delt raises and only did 2 sets each. Tough workout. I was thoroughly whipped. I don't think I could've done a 3rd set of most of the stuff I got new PBs on.
Thanks man! I'm pretty psyched about the strength gains. And I'm up to 154 now, so I've put on about 12-14 lbs - everything seems to be going right!
good stuff mate keep going. hope you are looking forward to the 5s, they are my favourite. you get to do some heavy weights finally!
5s: Workout #1 (AM) Warm-up: 10 minutes of 8 mph/4 mph intervals on treadmill Bench Press - 1*10 @ 65 lbs, 6*5 @ 95 lbs Calf Raise - 6*5 @ 105 lbs Pull-up - 6*5 @ BW+5 lbs Leg Curl - 6*5 @ 55 lbs Shrug - 6*5 @ 95 lbs Cool-down: Bench Press - 1*25 @ 65 lbs, stretch Saturday's final workout of the 10s really kicked my @$$! I was tore up yesterday. But with this being Thanksgiving week, I couldn't take the extra day off. I've had to adjust my workout schedule for the holiday week and I will be on a Mon-Tues-Fri now. I figured the 1st day of 5s wouldn't be that tough. I did everything as slow as I could with pauses at the bottom and top. This was awesome. It felt great, especially on the pull-ups. I repped out every lift on the last set, which put me somewhere around 12 - 15, but I didn't write them down. As far as upper-body goes: I'm seeing the most gains in my shoulders. I can see overall growth and a lot of definition there. I don't know if this means I'm hitting the shoulders too much or not hitting the other stuff enough? I feel my traps a lot after every session, so I feel like my shoulders and traps are getting plenty of stimulus. I wish I was getting the same response from my chest and triceps.
5s: Workout #1 (PM) Warm-up: 10 Burpees with weighted vest, 10 Overhead Squats w/empty bar Standing Shoulder Press - 6*5 @ 70 lbs Back Squat - 6*5 @ 100 lbs Dip - 6*5 @BW+5 lbs Curl - 6*5 @ 60 lbs DB Bent Over Row - 6*5 @ 100 lbs (total) Repped out to somewhere in the ballpark of 10 reps on the last set of each exercise Good workout, even though it's a bit light at the moment. Still worked up a little sweat.
Reading your log so far have been a pleasure. Keep up the good work! I really liked the cool-down baby-swings! It made my day brighter!
5s: Workout #2 (AM) Warm-up: 10 minutes on treadmill - 3 mph to 9 mph; 60 lb Ground-to-Overhead*10 Bench Press - 1*10 @ 60 lbs, 6*5 @ 105 lbs Stiff Leg Deadlift - 6*5 @ 105 lbs Pull-up - 6*5 @ BW+10 lbs Calf Raise - 6*5 @ 115 lbs Upright Row - 6*5 @ 65 lbs Cool down - Bench Press - 1*30 @ 65 lbs, stretch Repped out the last set of each - somewhere around 10 - 12 reps - except pullups. The pullups felt good, but my lats were beat by the 6th set. Felt a little clumsy this morning, maybe not enough sleep. The calf raises didn't give me much. I felt off-balance or something and couldn't go as slow as I'd like. The last set, where I did 12 reps felt good tho.
5s: Workout #2 (PM) Standing Shoulder Press - 6*5 @ 75 lbs Front Squat - 6*5 @ 85 lbs Dip - 6*5 @ BW+10 lbs Curl - 6*5 @ 65 lbs DB Rear Delt Raise - 6*5 @ 25 lbs (total) Did warm-up sets on press, squat, dip before worksets as my only warm up. I usually like to get a 10 minute cardio session in prior to, but I'm trying to get out of town before rush hour as I travel to the mountains to spend Thanksgiving with family. I have a lot to be thankful for, so I plan to eat as much as possible tomorrow!
5s: Workout #3 Epic workout today. Did both AM & PM in one session: Warm-up: 1 mile run, 10 65 lb cleans Bench Press - 1*10 @ 65 lbs, 6*5 @ 115 lbs DB Bent Over Row - 6*5 @ 115 lbs (total) Back Squat - 1*10 air squats, 1*5 @ 50 lbs, 1*5 @ 80 lbs, 6*5 @ 120 lbs Dip - 1*5 @BW, 6*5 @ BW+15 lbs Calf Raise - 6*5 @ 125 lbs Standing Shoulder Press - 6*5 @ 80 lbs Shrug - 6*5 @ 115 lbs Leg Curl - 6*5 @ 65 lbs Pull-up - 6*5 @ BW+15 lbs Curl - 6*5 @ 80 lbs Cool-down - Stretch, Bench Press - 1*25 @ 75 lbs I know I'm kind of asking for it with such a beast of a session, but I've got a lot to do and can't hit it twice today. Plus, I'm young and I've done both at once already a few other times and managed to recover well enough. I expect the next two days to be a very welcomed rest!
how do you feel doing 6 sets of 5s? seems like a hell of a lot to me especially when you hit your maxes.
I'll be honest, I don't know what my maxes are on any lifts. In the past, I've failed reps - but I rarely workout with a partner and hardly ever put myself in a position where I might fail. The mental aspect of lifting that heavy is a big obstacle for me. At the weight I'm currently lifting, for me, 6 sets feels good. I warm up with a few lighter sets, then hit the target weight for the day - the first 2 working sets of 5 feel heavy, the middle two feel great (I feel strongest during these), and the last 2 sets feel heavy. I sort of play it by ear, really - see how I feel. I've been repping out the last set of everything (to somewhere around 10 reps), up until the most recent workout of the 5s (above your reply). The weight was too heavy for that, especially without splitting it am/pm. But this morning, I was able to rep out my bench press and calf raise on the 6th sets to 11 or so reps and still felt like I could handle more. As far as recovery goes, I have felt ready for every session as scheduled. I get sore/stiff, but it usually only lasts a day (I take a lot of fish oil/protein and creatine/get plenty of sleep/eat a lot and get massages regularly - maybe all those contribute to quick recovery). I actually planned on doing just 1/2 volume during the 2nd half of the 10s and 5s, but I actually felt stronger during the 2nd half of the 10s and set PBs that week - this week I feel even stronger. All that said, I did cut the volume down on the last session of the 10s, from 30 total reps to 20. And I plan to do something like that again on the last session of the 5s - 15 to 20 reps total for each.
5s: Workout #4 (AM) Warm-up: 10 minute mile, stretch, coffee Bench Press - 1*10 @ 75 lbs, 1*5 @ 90 lbs, 5*5 @ 120 lbs, 1*10 @ 120 lbs Stiff Leg Deadlift - 6*5 @ 120 lbs Pull-up - 6*5 @ BW+20 lbs Calf Raise - 5*5 @ 130 lbs, 1*12 @ 130 lbs Upright Row - 6*5 @ 70 lbs Cool-down: Bench Press - 1*21 @ 70 lbs, Pull-up - 1*12 @ BW Everything felt good. The weighted pull-ups started feeling really heavy by the 5th set. I've gained 16 lbs since I tested my RMs so I'm pulling-up more than I ever have before for 5 reps. My weight gain slowed a bit the past week. I borrowed my mother-in-law's scale and started weighing myself every morning that I train and I only put on 2 lbs since last week, which is odd considering how much I ate for Thanksgiving (plus all those leftovers over the weekend) - but I'm not too disappointed. I'm only 4 lbs away from my goal and still have over 2 weeks to go. And I've gained a lot of size everywhere - but my pants all still fit well, so my waistline is still in check (a good sign, indeed!)
Ideally for weighing yourself, you should weigh at the same time every day. Sounds like you are basically doing that already. I calibrate it by doing it first thing in the morning after going to the bathroom. Then I track it on a daily basis using a spreadsheet and average out the week to see weekly gain. This can help you account for water weight fluctuations which can either mimic or mask gains sometimes.
