Results 1 to 3 of 3

Thread: How screwed am I?How should I proceed?

  1. #1
    Join Date
    Apr 2012
    Posts
    19

    Unhappy How screwed am I?How should I proceed?

    This is my first time doing a HST cycle and I'm on my third week (ninth session) and I miscalculated my 10s RM for some exercises (tricep pulldowns, barbell curls, chin-ups) and I ended up doing my RMs for those 3 exercises today (third day of 10s cycle). In short, I did the weights of the 4th, 5th and 6th day of the 10RM cycle the first 3 days instead. Am I fuxed big time? Should I just keep using the same weight? Should I deweight? My solutions for chin-ups would be to drop the weight and do BW in the 7-8 rep, I don't know, or I could just go back to lat pulldowns.

    Also, something has been bugging me for a while. In the last 2 weeks after the 5RM cycle I plan on working within 5 reps instead of doing negs. Should I just use my already set 5RM for the whole 6 days, or should I increase weight if I can? Should I train within 2 or 3 sets the last month of the 2-week cycle?
    Last edited by Myrrhman; 05-19-2012 at 04:25 PM.
    Reply With Quote Reply With Quote Share with Facebook

  2. #2
    Join Date
    Jan 2012
    Posts
    422

    Default

    If you miscalculated, just drop the weight a bit your next workout and make sure your 5 rep mesocycle is correct as the 5 rep mesocycle is going to be the most important IMO. Heck, dropping the weight might even lend to some CNS recovery, though your CNS shouldn't be too taxed at the moment seeing as you're only a few days into your 10 rep max cycle.

    Now you don't want miscalculated 5 rep numbers because your 5 rep mesocycle is where you lift the most weight and thus can lead to more CNS fatigue if you start going to failure early in the mesocycle. So again, make sure those are correct.

    If you do a 2nd 5 rep mesocycle, it'd be a good idea to try and push for a new rep max. On the second week I usually take the submaxes and max from the first 5 rep mesocycle and push them up 5-10lb (it's going to depend on how much weight you're lifting). Really try to go all out that last week. If you start to burn out, you know you're about to SD so you'll be good to go for the next cycle.

    The set program calls to train 3 sets for the 5 rep mesocycle but if you start to burn out you can drop the volume to 2 sets as you near your max. At the end of the day it's about keeping volume the same throughout the entire cycle while progressing in load, but if you know you can't hit all the reps for the third set and you're only starting the 5 rep mesocycle, then you can reexamine how much volume you feel you can do as opposed to the weight you're lifting. But if you have long enough rest periods then you should be able to crank out at least 4, if not all of the reps on the 3rd set by the time you hit you hit your max day.
    Last edited by TangoDown; 05-19-2012 at 04:49 PM.
    Reply With Quote Reply With Quote Share with Facebook

  3. #3
    Join Date
    Jan 2005
    Location
    Michigan, USA
    Posts
    5,706

    Default

    Quote Originally Posted by Myrrhman View Post
    This is my first time doing a HST cycle and I'm on my third week (ninth session) and I miscalculated my 10s RM for some exercises (tricep pulldowns, barbell curls, chin-ups) and I ended up doing my RMs for those 3 exercises today (third day of 10s cycle). In short, I did the weights of the 4th, 5th and 6th day of the 10RM cycle the first 3 days instead. Am I fuxed big time? Should I just keep using the same weight? Should I deweight? My solutions for chin-ups would be to drop the weight and do BW in the 7-8 rep, I don't know, or I could just go back to lat pulldowns.

    Also, something has been bugging me for a while. In the last 2 weeks after the 5RM cycle I plan on working within 5 reps instead of doing negs. Should I just use my already set 5RM for the whole 6 days, or should I increase weight if I can? Should I train within 2 or 3 sets the last month of the 2-week cycle?
    The first issue really isn't as big of a deal as you might think. Just keep using the same weight. Or just do the loads you were supposed to use for the 4th, 5th and 6th days even though you already did them. It won't really make that much of a difference. We've all done something like this before. Just keep going.

    For the last 2 weeks, attempt to increase the weight each session until you find new 5 RMs for each lift. Record those new 5 RMs and use them to plan out your next cycle.
    PRs:

    Squat - 485 lbs
    Bench - 315 lbs
    Deadlift - 635 lbs
    Total - 1435 lbs
    Reply With Quote Reply With Quote Share with Facebook

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •