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Fausto
03-16-2007, 10:24 AM
Here is my current program, so far it has worked well, however it has been interrupted quite a bit, my tendency has been to get back into it from the 5's onwards, carefully.

I have had at least two 7 day breaks and decided it was worth "milking" the 5's a little longer!

Deadlifts/Squats
15 B/B benchpress/Dips
Chins (UHCGrip)/Pendlay Rows (BB)
Military press/Lateral raises + Bent over superset
Incline Curls + Pushdowns (have been using this one occasionally, when I am up to it)

The set up is A/B, 2 x week.

15's x 1/ 10's x 2/ 5's x 3 (sometimes more specially for squats, deadlifts and bench) where I warm up considerably.

Squats sometimes ends up being 6 sets, with 3 work sets, sometimes 2 work sets dependding on the feel of the day. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

Lifting N Tx
03-16-2007, 01:04 PM
<div>
(Fausto @ Mar. 16 2007,09:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The set up is A/B, 2 x week.</div>
Fausto, is that 2x A and 2x B, ie 4 workouts per week? Or 1xA and 1xB, working out twice a week?

Looks like a good setup. I tried 4x per week once when doing Max-Stim but found that it&#39;s too high a frequency for me when loads get high unless I&#39;m doing an upper/lower or similar split.

style
03-17-2007, 10:18 AM
I&#39;m working out 2x weekly too, as Micky D might say, I&#39;m lovin&#39; it.

Fausto
03-18-2007, 08:55 AM
LNT

Its twice per week,once A and once B.

AS I said I am milking the 5&#39;s as far as they go, till my joints start complaining. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

Fausto
04-02-2007, 05:19 PM
Hey,Guess its time for an update&#33;

This is my last week, because of the easter break, I&#39;ll take an 11 day SD and then re-start from 15&#39;s again, don&#39;t know quite yet what i am about to do.

Guess I&#39;ll browse and pick something,most likely it will be very similar to the one I just finished.

Might even try Mikey&#39;s weekly HST variant&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

colby2152
04-02-2007, 06:02 PM
Mikey&#39;s weekly HST variant? Dual-factor? I may try that come June.

What were the results of your cycle?

Fausto
04-03-2007, 06:16 AM
Colby I haven&#39;t tracked results for a while, bodyfat is a little better than it was, weight +/- the same. Build though is looking better&#33; Check pictures.

colby2152
04-03-2007, 11:36 AM
<div>
(Fausto @ Apr. 03 2007,06:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby I haven&#39;t tracked results for a while, bodyfat is a little better than it was, weight +/- the same. Build though is looking better&#33; Check pictures.</div>
I saw the pictures... pretty good results Fausto. Now you need to start bulking? Possible try a slow bulk to keep the lean look through the summer months - then again, you live in the southern hemisphere.

Fausto
04-03-2007, 02:41 PM
Colby

IMO I need to lean up the mid section still, not quite happy with almost 17% BF.

Will bulk at another time,what i might try is to see whether Berardi is right or not regarding G-flux&#33;

Fausto
04-15-2007, 01:06 PM
Ok,I have decidede to use Mikeys dual factor variant, if that is what you call it, O &amp; G also uses it, it is the variety where all 3 rep schemes are used within the same week.

I&#39;ll use the exact same set of exercises, possibly as supersetssdo as to save time and will only alternate the deads&#92;squats for obvious reasons, having to decide alone whether to do the deads with 15/10 or 5&#39;s I have decided to go for the 10&#39;s for now.

They will be done once weekly for 10&#39;s as opposed to the squats which are done 2x week.

Another thing I am considering is to perhaps do SLDL&#39;s instead and not alternate anything but use all exercises in a perfect split (eg: 2 x squats +2 x SLDL&#39;s during 5&#39;s or 1 x bench + 1 x dips during 15&#39;s).

That&#39;s my ramble.

Lifting N Tx
04-16-2007, 05:03 AM
Fausto, it will be interesting to see how this method goes for you.

I did 10 rep deadlifts (sumo style) in my current HST run, but mainly because I wanted to do them for 5s and hadn&#39;t done sumo much, so decided to do some before I got to heavy weights. The most I did was 2 x 10 x 240, but that was enough for me. I usually consider 3 reps high reps when it comes to regular deadlifts. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

In the future I&#39;ll probably save regular deadlifts for the 5s, and opt for hyperextensions, good mornings, or SLDL for higher rep ranges.

scientific muscle
04-16-2007, 05:13 AM
High-rep deadlifts are fun&#33; NOT&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif 240x10 IS brutal I admit.

lcars
04-16-2007, 10:55 AM
<div>
(scientific muscle @ Apr. 16 2007,05:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">High-rep deadlifts are fun&#33; NOT&#33; *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif *240x10 IS brutal I admit.</div>
once i got to 300lbs i stopped doing 15&#39;s they just got too much.

that looks like a nice tidy workout fausto.although again squats and deads ooch&#33;

faz
04-16-2007, 11:53 AM
faust you could try the workout i did last cycle which was a 6x a wk A,B,C, fullbody i gained 3lbs and dropped a trouser size.

colby2152
04-17-2007, 01:57 PM
<div>
(scientific muscle @ Apr. 16 2007,05:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">High-rep deadlifts are fun&#33; NOT&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif 240x10 IS brutal I admit.</div>
I was doing 200 x 15 and that was brutal, and I have to agree that the 240 x 10 is tough as well&#33;

Hamrc51
04-18-2007, 07:46 AM
Fausto,

A question about your A / B routine workout.
Typically with HST the protocol is to complete 6 workouts over a two week period at each rep range, and then continue with the 5&#39;s. With the twice weekly A / B routine, are you sticking with the 6 workouts thus a 3 week cycle, or are you reducing each mesocycle to 4 workouts and retaining the 2 week cycle?

Fausto
04-18-2007, 09:15 AM
Hi Hamrc51

Here&#39;s what it looked like, I very much kept the cycle as it should be, only difference is that I used it 2 x week.

So to answer your question yes, the 6 workouts worked out over 3 weeks instead of 2 per rep range.

I am changing things now though, going 3 x week again.

Faz

I am told I am making working out my god, goodness...me? Idolatinzing? Nooooo.

Yeah, I know...one I start there is no going back...its called discipline, what to do...agree to disagree? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

Guess I can only push so much. I&#39;ll stick to 3 x week

As far as 10&#39;s for deads if it gets too much, I&#39;ll just o start doing 5&#39;s instead.

Lifting N Tx
04-18-2007, 12:48 PM
<div>
(Fausto @ Apr. 18 2007,08:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Here&#39;s what it looked like, I very much kept the cycle as it should be, only difference is that I used it 2 x week.

So to answer your question yes, the 6 workouts worked out over 3 weeks instead of 2 per rep range.

I am changing things now though, going 3 x week again.</div>
Fausto, what did you think were the pluses and minuses for you of 2x / week frequency versus 3x / week? I went to 2x / week in post-5s for a HST cycle that I just finished but still only made it one week past the end of the 5s. I was thinking of doing an upper/lower split 2x/week each for a full cycle and would be interested in your thoughts and experiences there.

On the high rep deadlift thing, I&#39;m thinking of keeping squats in every workout and adding some good mornings for lower back and posterior chain work until I get to the 5s. It might be another option to consider, although GMs aren&#39;t necessarily all that easy an exercise either.

Fausto
04-19-2007, 01:42 AM
LNT

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Fausto, what did you think were the pluses and minuses for you of 2x / week frequency versus 3x / week? </div>

I must say I thouroughly enjoyed the extra rest, 2 day/3day thing, it allowed my body to recover well from the beating one gave it during 5&#39;s sessions, essentially it gave one a feel that it could go on for a very long time before having to pack in and going on SD&#33;

The focus was there as I had a good partner, the only two variables I am not too good at keeping tabs on are:

1 - Diet, eating more than I need and keeping track of what I eat.

2 - Rest - Usually get 5 - 6 hours sleep except weekends, man...just don&#39;t seem to be able to get this one wrapped up, 7 - 8 hours would have been a blessing and the results would be better I am positive of that.

The positive thing, I still got results from it albeit minimal. The 3 x week thing, well I could argue that my body responds a little better to higher frequencies, but then...I do like the extra rest I get.

An upper/Lower split would be better I think as you could load volume a little better, try it I&#39;d say&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

Lifting N Tx
04-20-2007, 01:21 AM
<div>
(Fausto @ Apr. 19 2007,00:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">An upper/Lower split would be better I think as you could load volume a little better, try it I&#39;d say&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif</div>
You read my mind http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif . That&#39;s exactly what I was thinking.

I&#39;d like to use more volume, higher for me though maybe not for some others. A split would help with that. I might have to cut back a bit when the loads get high, but I&#39;m also thinking it&#39;s worth a try.

Fausto
04-20-2007, 01:41 AM
LNT

Its not a bad idea, what you might wanna do is a repeat workout as simple as could be, kinda doubling up the volume for each day, then towards the very heavy lifts cut back to even half of the initial volume.

You will still have a lot of doubled up volume in any case, if this works we&#39;ll have to give it a bash too won&#39;t we? Gtta be done during the holidays though, that is the only time.

The only thing I don&#39;t like about this programs is if you have set up squats and/or deadelifts for the morning shift, baaaaad idea, your spine is rather relaxed in the morning, meaning that your vertebrae are further apart in the early morning than they would be say at mid day, but this applies to early morning only.

Well that&#39;s my ramble&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

Fausto
04-25-2007, 10:09 AM
Started off on Mikeys HST variant.

Going well so far, ended up just doing all exercises as sopersets except for squats and deadlifts.

Deads just once p/week as 10&#39;s for now.

For 15&#39;s we doing 2 sest squats + 1 sets each as a superset of this list:

Deadlifts (1 x week)
Squats (2 x week)

15 B/B benchpress/Dips
Chins (underhand close grip)/Pendlay Rows (BB)
Military press/Lateral raises/Bent over superset
Incline Curls/Pushdowns

All above are supersets:

15 x 1 each/10&#39;s x 2 each/5&#39;s x 2 each may ramp to 3 each

Hopefully this will work http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

colby2152
04-25-2007, 10:48 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Started off on Mikeys HST variant.</div>

Dual-Factor?

Fausto
04-26-2007, 02:46 AM
Colby

Yes, the variant that uses 15/10/5 within one week, similar to what O&amp;G uses.

Joe.Muscle
04-26-2007, 09:14 AM
Dual Factor is fun&#33;

Lifting N Tx
04-26-2007, 03:21 PM
I think that Colby was referring to Mikey&#39;s Dual Factor HST (http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=ST;f=14;t=12942;hl=mikeynov) post, rather than the 15/10/5 all in one week post.

It has explicit dual factor consideration, going from many sets to few in the rep ranges. Just another interesting idea that he posted.

colby2152
04-26-2007, 03:26 PM
<div>
(Lifting N Tx @ Apr. 26 2007,15:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I think that Colby was referring to Mikey&#39;s Dual Factor HST (http://www.hypertrophy-specific.info/cgi-bin/ib314/ikonboard.cgi?act=ST;f=14;t=12942;hl=mikeynov) post, rather than the 15/10/5 all in one week post.

It has explicit dual factor consideration, going from many sets to few in the rep ranges. Just another interesting idea that he posted.</div>
Yes, that was the one I mentioned&#33;

Fausto
04-29-2007, 04:25 PM
Colby

TheoneI am currently trying is the one that has all three rep schemes within a week, so far it is OK, but I&#39;ll kreep the feedback going&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

Fausto
05-25-2007, 06:54 AM
Experiment fell flat due to compromises and family life.

But...I can&#39;t just give up...so I decided to give up a day, and am back to twice p/week, all alone.

Now, what i decided to use is this:

A
squats
bench + weighted dips
weighted chins + Pendlay rows
Military press + Lateral raises
Incline d/b curls + Tricep pushdowns

B
Deadlifts
bench + weighted dips
weighted chins + Pendlay rows
Military press + Lateral raises
Incline d/b curls + Tricep pushdowns

The only difference between them is squats and deadlifts, these I do 2 sets for 15&#39;s/ 2 x 10&#39;s and 4 x 5&#39;s

The others are supersets:
1 x 15&#39;s / 2 x 10&#39;s and 3 x 5&#39;s

Straight HST only twice a week.

Going well so far&#33;

Fausto
05-28-2007, 10:06 AM
Due to a mistake on my part whilst re-doing the calculator I will end up doing 3 weeks for each mesocycle, taking me to an effective 12 week cycle instead of the normal eight.

Whilst I realize this was a mistake I am going to leave it as is and try to complete it nevertheless, as i have a slightly reduced training frequency (twice p/week), so it should be fine.

So far I am rearing to go, but am keeping to the schedule.

Will keep you all updated with progress.