2nd Cycle

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rattle104

New Member
Some of you may rememebr from a month or so ago. I was on the 6th workout of my 5's when i hyperextended a rib with weighted dips. I was on a doctor imposed 26 day SD but I started back working out and on cycle number 2 of HST last week. No pain but I am afraid there is a mental block that I have to get past on my chest workouts. I am scared to hurt myself again and be out as long or longer. I think as time goes on I should be able to get past this pyschological effect. Doubt I'll do dips anytime soon, or ever.

I have done four workouts in the 15's so far. The biggest issue with my 26 day SD is endurance. There is some strength loss but enduarnce is where I really struggle. 15 reps of either deadlifts or squats almost causes collapse. I am getting better, that first day was absolutely brutal.

Workouts:

1st Workout:
Squat 2x15x175
Bent Over Row 2x15x120
Press 1x15x65
Bench 1x15x115
Chins 1x15x-30
Straight Bar Curls 1x15x65

2nd Workout:
Deadlifts 1x15x185
Shrugs 1x15x185
BO Row 1x15x125
Press 1x15x75
Bench 1x15x135
Pullups 1x15x-54

3rd Workout:
Squat 1x15x185
BO Rows 1x15x130
Press 2x15x80
Bench 2x15x140

4th Workout:
Deadlifts 1x15x195
Shrugs 2x15x195
BO Rows 2x15x135
Press 1x15x85
Bench 1x15x145
Pulldowns 1x15x140
 
It's hard to put that out of your mind, usually once you get injured it's always in the back of your mind. How did your injury occur? was it from the weight pulling down on you?
 
I was near the end of my 5's so i had 65 lbs hanging from a belt and i was leaning way forward and doing deep dips. Just went down to far. Heard and felt something pop. I always loved dips but not sure I'll ever feel comfortable doing them again.
 
Today's workout:
Squat 1x15x195
Row 1x15x140
Press 1x15x90
Bench 1x15x150 Clustered
Pullups 1x12x-40
Pulldowns 1x15x165
Hammer Curls 1x15x25/arm
 
I did my sixth session in the 15's today. It was two days in a row but I'm going to be unable to workout until Sunday so I thought doubling up wouldn't hurt. I may do a seventh day of 15's because I think I can continue to add weight to my deadlifts and squats. Plus, I think I can get 15 reps on the exercises that I had to cluster if I do them earlier in my workout. I think fatigue was causing me to crap out a little early.

6th workout:
Dealifts 1x15x205
Shrugs 2x15x205
Rows 1x15x150 Cluster-12 and 3
Press 1x15x95 Cluster-12 and 3
Bench 1x15x150 Cluster-12 and 3
Pullups 1x15x-40
Hammer Curls 1x15x30/arm
 
I haven't put my last four workouts on here so here goes.

7th Workout:
Squats 1x15x200
Deadlifts 1x15x210
Shrugs 1x15x210
Bench 1x15x150
Rows 1x15x150
Press 1x15x95 Clustered

8th Workout
Squats 2x10x180
Rows 2x10x130
Bench 2x10x130
Press 2x10x75
Pulldowns 1x10x140

9th Workout
Squats 1x10x185
Deadlifts 2x10x195
Shrugs 2x10x195
Rows 2x10x135
Press 2x10x85
Chinups 1x9xBodyweight

10th Workout
Squats 1x10x195
Deadlifts 1x10x205
Shrugs 2x10x205
Rows 2x10x145
Bench 1x10x135 2x10x145
Press 2x10x95
Chinups 1x7xBodyweight
 
11th Workout
Squats 2x10x205 1x10x215
Deadlifts 1x10x225
Shrugs 2x10x245
Rows 2x10x155
Bench 2x10x165
Press 1x10x105

Good Workout............
 
I did my 12th workout, or 5th day of 10's today. I felt tired and weak the entire time. I wasn't feeling very strong or energetic before my workout so I did upper body only today and skipped squats and deadlifts since I knew, from experience, that when I feel like this either one of those would have taxed me to the point of not being able to do anything else.

Even with just doing upper body is a subpar workout.

12th Workout
Bench 1x6x185 1x10x170
Press 1x10x105 7 Strict Mil Press, 3 Push Press 1x10x95 strict mil press
Row 2x10x160 1x10x135 all the way down
 
I did my 12th workout, or 5th day of 10's today. I felt tired and weak the entire time. I wasn't feeling very strong or energetic before my workout so I did upper body only today and skipped squats and deadlifts since I knew, from experience, that when I feel like this either one of those would have taxed me to the point of not being able to do anything else.

Even with just doing upper body is a subpar workout.

12th Workout
Bench 1x6x185 1x10x170
Press 1x10x105 7 Strict Mil Press, 3 Push Press 1x10x95 strict mil press
Row 2x10x160 1x10x135 all the way down

WEAK!
 
I felt tired before my workout today but once I got in to it I ended up having a better workout than I anticipated. However, I was spent and didn't get to my bench. I was afraid that I'd end up doing a lot less weight than I need to be doing so i decided to end without benching and go back tongiht to finish bench and do some ab work.

Today is supposed to be my last day of 10's. I think I can still add to my deads, shrugs, and squats so i may do one more day. After my injury I am way ahead on weight from my last round of 10's on deadlift, shrugs, rows, and squats but lagging, pretty badly, on bench and push press. I guess this would make sense since it was a chest injury. Oh well, I'll get there.

13th Workout
Deadlift 2x10x245
Shrugs 2x10x265 No gloves or straps, i am not going to be able to progress without them
Bent Over Rows 2x8x165 Couldn't get 10 either time
Standing Press 2x10x105
13th Workout
 
Friday night I went to the gym to finish up workout 13. Mostly chest and few extra things thrown in. I also did dips for the first time since i hurt myself. No weight added and I didn't go as low as I had been going but I did it and it was fairly easy. Might try to start throwing it in here and there but I am making good progress and don't want to injure myself again.

13th Workout Part 2:
Bench 2x10x170
Straight Bar Curls 1x20x95 Max Stim
Dips 2x10xBW
 
Great workout today though I feel like the first day of 5's are the easiest of all the workouts. Volume is down. Weight is a little heavy but there aren't enough reps to really start feeling it. Though I did have a good sweat going today so it was doing something to me.

14th Workout
Squats 2x5x215 1x5x225
Deadlifts 2x5x255
Shrugs 3x5x265
Bent Over Rows 3x5x165
Bench 2x5x165 1x5x175
Press 3x5x105
Pullups 2x5xBW
Dips 1x10xBW
 
Another good solid workout. Did another set of dips at the end of my workout, for psychological reasons mostly. Still didn't add any weight and not sure I will. I can feel some pull in the chest area so best not to risk another injury. Everything else is going great.

2nd workout in my 5's. I was afraid I was progressing too quick in my bench but I got 185 up no problems on all 3 sets so I think I should be fine with progression as long as I back down to maybe 5 lbs increments. At 5 lbs increments, I should have another 5 workouts in me before I hit the wall, I hope.

Workout:
Squats 4x5x225
Rows 3x5x170
Bench 3x5x185
OH Press 3x5x115
Shrugs 3x5x275
Dips 1x10xBW
 
16th Workout:
Deadlifts 1x10x135 1x8x225 1x5x275
Shrugs 4x5x295
Rows 2x5x175
Push Press 3x5x120
Bench 1x5x190
Dips 2x10xBW
Pullups 1x5xBW
Chins 1x5xBW
Lateral Raise 1x6x30/arm
 
<div>
(rattle104 @ Jul. 18 2008,3:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Shrugs 2x10x265 No gloves or straps, i am not going to be able to progress without them</div>
Get yourself a pair of Versagrips. Both Quad and I use them (when necessary).

They don't cost all that much and they're a lot handier to work with than straps.
 
Good workout though it's amazing that on the first day of my 5's I did three sets of everything but today, on my 4th set, i could hardly do 2 sets and only did one on my push press. The order below is the order i did my exercises in so next workout i am going to do bench and push press first because i feel they got shorted today because i was already exhausted when i got to them. I clustered my bench but I think i can get 195 and more if more rested.

Squats 2x5x235
Deadlifts 1x5x295 1x3x295
Shrugs 1x5x315
Row 2x5x175
Push Press 1x5x125
Bench 1x5x195 Clustered
Dips 1x10xBW
Pullups 1x5xBW
Chins 1x5xBW
Lateral Raise 1x5x32.5/arm
 
Bad workout. I started with bench since I have been doing bench near the end and I have been too tired to do more than set. I got my first set of 295 with 5 reps up, waited two minutes and tried to do another set. I got 4 reps up and thought I could get the fifth but I ended up struggling and since I didn't have a spot it took almost 30 seconds for someone to see me and come over to help lift the weight off my chest. I think that wore me out because after that I was worthless. I couldn't even get one rep on my push press at 130 lbs though i had no problem doing 125 on Monday after a rather lengthy workout.

At that point I abandonded my program and ended up doing a number of loose end exercises with mostly machines. I guess it's better than nothing.

Bench 1x5x195 1x4x195
Straight bar curls 3x10x75
Pullups 2x5xBW
Dips 1x10xBW
Upright fly press 2x12x180
Cable Rows 2x5x180
T-Bar 2x8x105
 
Today's Workout

Squats 2x5x240 I am still prgressing. Might be able to get to 275 or so.
Rows 2x5x185 Can still progress a little
Push Press 1x5x130 Then I took off 5 lbs and tried to do 125 but I couldn't get a single rep. 130 is my max. i will continue to push for 2 to 3 sets and then see if i can get 135
Bench 2x5x195. I probably have 205 in me as long as I am rested
T-Bar Rows 1x8x110 1x6x120
Cable Row 1x5x185
Chins 1x5xBW
Pullups 1x5xBW
Dips 1x15xBW
 
Yesterday's Workout:

Bench 3x5x195 1x4x195 1x4x185
T-Bar Row 1x5x115 4x5x125
Deadlift 2x5x295
Push Press 1x5x95 1x5x125 1x3x125 1x3x115
Lateral Raise 2x5x30/arm
 
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