Week 8 workout 4: Workout B Reps: 3 Sets: 5 Workload: 90% Fatigue Review: Fresh Workout was full on. I was exhausted by the end, just from being out of breath mostly. I know 5's and 3's are suppose to require allot of rest time. But i figure if i can still complete the planned workout with rest times below a minute then why not. Notes: Got to the gym and hour before close and realized i forgot my workout plan. I was intending to just reschedule it a day forward but it's a public holiday tomorrow meaning the gym would be closed. After being fairly annoyed at the situation i decided to just do my best to remember the weights i was suppose to use. Worked out pretty well, I was either dead on or slightly heavier then what was scheduled. So it's not a major issue, although i still wish i had remembered it. Workout: Dead Lifts 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 Weighted Dips (BW + 17.5kg) x 3 (BW + 17.5kg) x 3 (BW + 17.5kg) x 3 (BW + 17.5kg) x 3 (BW + 17.5kg) x 3 Was suppose to be 13.75kg, woops Chinups BW x 3 BW x 3 BW x 3 BW x 3 BW x 3 weighed in at 87kg last week, probably weigh about 90kg with the added food in my stomach, clothes and general weight increase Push Press 117.5lb x 3 117.5lb x 3 117.5lb x 3 117.5lb x 2 - Was suppose to be 107.5lb Triceps Push down 57.5lb x 3 57.5lb x 3 57.5lb x 3 57.5lb x 3 57.5lb x 3 DB Seated Curls 32.5lb x 3 32.5lb x 3 32.5lb x 3 32.5lb x 3 32.5lb x 3 each hand DB Side Laterals 20lb x 3 20lb x 3 20lb x 3 20lb x 3 20lb x 3 each hand BB Shrugs 176lb x 3 176lb x 3 176lb x 3 176lb x 3 176lb x 3 was suppose to be 167.5lb Ab Crunch Machine 140lb x 3 140lb x 3 140lb x 3 140lb x 3 140lb x 3 was suppose to be 145lb Incomplete: Push Press..................... Completed: Dead Lifts....................... Medium Weighted Dips................. Medium Chinups.......................... Medium DB Seated curls.............. Medium-Hard Triceps Push down.......... Medium-Hard DB Side Laterals............. Medium-Hard BB Shrugs..................... Hard Ab Crunch Machine........ Medium Clustered: N/A Rest time between sets: Weighted Dips 30 - 45 seconds Everything else: 15 - 25 seconds Workout Length: 50 minutes
oh gosh, how do u just rest 30 odd seconds? for ur 5s? r u doing this for strength or growth? thats a lot of exercises too X_X
I had longer rest periods for my 5's i think. I only realized i didnt need the long rest time when i entered my 3's due to my strength gains made. These last 2 workouts will most likely go back to standard resting periods though. I'm doing it for growth hence HST lol. Yeah it is alot of exercises, but i want to compete in a year of two. So i like to know that i've covered all my bases. My recoveries been pretty good throughout the entire program so the volume seems fine in specifics to me.
I've had to cut the routine short due to a stomach bug I got earlier this week, So i won't be completing my last 2 workouts of the program. I will however be retesting my max's this week and organizing my second HST cycle that's scheduled to start on the 7/11/2011 after SD. I'll be only be testing my 10 rep maxes and then using an online calculator to find my new rep range maxes. That way I can spend more time on SD. Things that i am looking to incorporate this time around (may change): - Dropping the 15's and instead aiming for a 12/8/5/5 cycle - The last microcycle of repeated 5's will not be identical. Instead it will be ramped up to 110% of my tested maxes found at the start. eg: 85%, 90%, 95%, 100%, 105%, 110% This change is being made after how easy i found the last micro-cycle of 3's in my first HST cycle. - I will also be looking at performing metabolic drop-sets on some exercises, that will be aimed primarily towards the lower percentage workouts (75% - 85%). This will be performed to increase blood flow into the muscles (recovery) and perhaps increase muscle breakdown slightly. 1) I will not drop set more then twice in a row 2) These drop sets will never push close to fatigue (2 - 3 reps short). 3) They will only be performed after i have completed the last set on any given body part. 4) I won't be logging these sets as I will only be using them when i feel their applicable. - Exercises (in order) planned for next routine: Workout A BB Squats BB Incline Bench V-Bar Row Standing Military Press (What differences could I expect if i changed it to seated?) BB Standing Curls DB Standing Side Laterals Triceps Push Down Plate Loaded Machine Shrugs (Having handles at my sides this time, hoping it will stop the back pain that BB Shrugs gave) Machine Standing Calf Raises Ab Crunch Machine Workout B Dead lifts Weighted Dips / Machine Dips Weighted Chin ups / Close-Grip Pull Downs Standing Military Press BB Standing Curls DB Standing Side Laterals Triceps Push Down Plate Loaded Machine Shrugs Machine Standing Calf Raises Ab Crunch Machine You will notice that i've included 1 more additional exercise since my first cycle. Totaling at 10 total exercises per workout. I feel that i have a decent grasp on my fatigue levels to be able to add this, also helps being young. Things may change as i go depending on how quickly I recover.
The biggest difference for me is less chance to cheat by turning it into a push press and by keeping my back flat against the seat it stopped the urge to arch bringing the chest in more to make the lift easier. Also I do them on a slight incline since I find it lessens the strain on my shoulders and helps work my upper chest a little more.
So my strength results from my first HST cycle are attached in a jpeg. For my second HST cycle instead of taking my generic monthly measurements due on the 18th of each month. I'm going to record my measurements this time around to a; before,halfway and after scenario type format. Just so it's easier to gauge the true results of each cycle. Edit: Triceps pushdown is 55lbs not 155lbs. Just miss entered it lol.
Week 1 workout 1: Workout A Reps: 12 Sets: 1-2 Workload: 75% Fatigue Review: Fresh although the past week I haven't been eating and sleeping 100% Notes: Made sure to take the reps slower in order to increase time under tension. Very controlled. Felt wrecked by the end of the workout. Was feeling a little bit sick. Workout: BB Squats 47.5kg x 12 47.5kg x 12 Incline BB Bench 42.5kg x 12 42.5kg x 12 Seated V-bar Row 90lb x 12 90lb x 12 Seated Military Press 57.5lb x 12 57.5lb x 12 BB EZ Curls 6.25kg x 12 6.25kg x 8 (weight on each side of the bar) DB Side Laterals 12.5lb x 12 12.5lb x 12 (each hand) Triceps Push down 40lblb x 12 40lblb x 12 BB Shrugs 110lb x 12 Standing Machine Calf Raise 102.5lb x 12 Ab Crunch Machine 95lb x 12 Completed: BB Squats............................ Hard Incline BB Bench................... Hard Seated V-Bar Row................. Hard Seated Military Press............. Hard BB EZ Curls.......................... Hard DB Side Laterals.................... Hard Triceps Push down................ Hard BB Shrugs............................ Hard Standing Machine Calf Raise.... Hard Ab crunch machine................ Hard Rest Time: Around 1 minute Workout Time: not sure
Week 1 workout 2: Workout B Reps: 12 Sets: 1-2 Workload: 80% Fatigue Review: Fresh although the past week I haven't been eating and sleeping 100% Notes: Made sure to take the reps slower in order to increase time under tension. Very controlled. - Probably shouldn't of used drop sets on machine dips considering i still had push down to go. Workout: Dead lifts 70kg x 12 70kg x 12 Machine Dips 70lb x 12 70lb x 12 - Triple drop sets with descending weight Close Grip Pull Down 137.5lb x 12 137.5lb x 12 Seated Military Press 62.5lb x 12 62.5lb x 12 - Triple drop sets with descending weight Triceps Push down 42.5lb x 11 BB EZ Curls 7.5kg x 12 (weight on each side of the bar) Triceps Push down 42.5lb x 9 BB EZ Curls 7.5kg x 9 - Triple drop sets with descending weight (weight on each side of the bar) DB Side Laterals 12.5lb x 12 12.5lb x 12 (each hand) BB Shrugs 115lb x 12 115lb x 9 Standing Machine Calf Raise 107.5lb x 12 107.5lb x 12 Ab Crunch Machine 100lb x 12 100lb x 12 Completed: Dead lifts............................. Hard Machine Dips........................ Hard Close Grip Pull Down.............. Hard Seated Military Press............. Hard BB EZ Curls.......................... Hard DB Side Laterals.................... Hard Triceps Push down................ Hard BB Shrugs............................ Hard Standing Machine Calf Raise.... Hard Ab crunch machine................ Hard Rest Time: Around 1 - 2 minutes Workout Time: not sure