_tim's Log

New Cycle Details...

Based on: http://www.wannabebig.com/hypertrop...phy-cluster-training-hct-12-training-program/

 My own adaptation will be a 3-day per week A/B oriented program based almost solely on the 6-2-2-2 model set forth in the link. The 2 off days will focus on cardio, CF, Oly and any make-up work, which given my schedule unfortunately come into play too often. Weeks will alternate between 2 push and two pull WO's. The 6-2-2-2 model will be taken until CNS strain is first noticed. At that point, singles testing will begin with rest-pause work concluding the cycle with 95% of the 1-RMs that are found.

 In this model, all lifts will be alternated in terms of order per workout, and whatever lifts aren't done first may be worked submaximally, but still within the 6-2-2-2 convention. The last lift in the trio will include a drop set intended to induce a metabolic reaction; the set itself will be noticeably lighter than the last load - maybe 25-30% or so, and will be consistent as time goes on such that it implicitly progresses load-wise through the cycle.

 Assistance work will be done time-permitting on the last workout of the week , or on off days. At times, a bicep or tricep sequence, or maybe even a calf sequence will be added in.

On the caloric side, this will be a slow bulk nutritional approach. I actually have a goal of improving my body composition further with the cycle, so the metabolic work will be much more frequent and markedly more intense - but caloric intake will accommodate the efforts when appropriate.
 
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HCT-12 Begins!

Pause Bench: 185 x 6; 205 x 6,2,2,2
I tried to keep the clusters to within a 10-breath RP. Most clusters were kept to a 5-breath RP.

Pause Squats: 205 x 6; 225 x 6,2,2,2
Same thing - 10 breath RP's max. All reps ATG + low bar. New rack - took some getting used to; the pins are big hooks so the bar kinda sinks when racked.

BB Row: 115 x 6; 135 x 6; 155 x 6; 165 x 6,2,2,2; Drop: 115 x 15
OK - this was how the first two should have gone. I didn't ramp the bench or squat sets nearly enough; this went exactly as it should have. The 165 set pump was amazing. The drop set finished the first session very nicely.

First impression - if I do this right, it's going to be crazy, crazy fun.
 
Fat loss....

Tabata, elliptical - 4:00 (8 cycles)

Treadmill - 12:00 (1.07 mi)

"Complex" (done without breaks between exercises):
Air Squats: 2 x 12
Spiderman Pushup: 2 x 12
Jumping Lunge: 12, 6
Pushup to Plank: 12, 7
Mountain Climbers: 12

OK! First - the cardio stuff. I've been reading Dan (Moore), Blade and Lyle's articles for a long time about the mechanics of fat loss. I tried to find the last one I read and for some reason can't find it in the forum. Basically, the gist is that you forcefully detach the fat cells from their host, and then burn them like the demons they are. The article suggested 5:00 of HIIT followed by 30:00 of cardio to accomplish that feat. My goal for this cycle is to make it through such a thing - so that means changing from Tabata intervals to some other kind of interval work that I'm nowhere near conditioned to attempt yet. I was astounded that I got through all the Tabata cycles - and was DEAD on the treadmill. I think I probably could have done the full 30:00 physically, but mentally I didn't have the focus. So, I transitioned to the next part of the fun... Complexes.

Read about the logic here: http://www.wannabebig.com/training/complexes-for-fat-loss/

I did the bodyweight version in light of the cycle. The goal there is 3 rounds with 90 second breaks in-between each round. I got through one and a half rounds, roughly. By the end of the cycle, I'm hoping to get through all 3 rounds.

If nothing else, I'm upping the intensity noticeably this cycle. I'm not one who finds fat acceptable; as I age this seems to become a stronger feeling - and something I plan to fight as long as I am able. Today was a good step in the right direction.
 
Pause Chins: BW x 6; +10 x 6; +20 x 6,2,2,2
I should have incremented by 5 - I wasn't nearly warm enough by the time the RP work began.

Deads: 225 x 6; 245 x 6; 265 x 6; 275 x 6,2,2,2
Felt SO good to be lifting heavier deads again for reps. I think heavy deads are the very definition of "oxygen depletion" - and yes, I know that when said phrase is used in regard to strength training, it's focused at the cellular level. But still, heavy deads leave me huffing and puffing about as much as a 10K.

Pause Standing Press: 95 x 6; 105 x 6; 115 x 6,2,2,2; Drop: 85 x 10
I'm looking forward to seeing where I can take this lift this cycle.

I'm liking this - a lot.
 
I'm glad things have been going well for you tim. Looks like you have a good string of workouts going. Hope all is well with you!! Jeff
 
BB Row: 135 x 6; 150 x 6; 165 x 6; 175 x 6,2,2,2
+10 - happy.

Pause Bench: 175 x 6; 190 x 6; 200 x 6; 210 x 6
+5 - happy for this being the second lift, especially because the BB Row sets were max effort.

Pause Squats: 1958 x 6; 215 x 6; 215 x 6,2,2,2; Drop: 185 x 12
Even - happy for this being the last lift. Thing is, I had more in the tank strength-wise but was 100% over time. I got to the gym late (very late) and selfishly did the workout anyway. I figured I'd spend whatever energy I had left on the drop set, and that's just what I did. It didn't fully hit me until I racked the bar - I started walking around to start unloading the bar and had to stop to catch my breath. Nice way to finish the week.

One note - drop sets aren't ever going to be paused, just like the repetition work from the 5/3/1 cycle.

Good first week.
 
Brutal week so far.

Pause Standing Press: 95 x 6; 105 x 6; 115 x 6; 125 x 5-1,2,2,2
I shouldn't have done the 95 set as a work set. My warmup sets range from 1-4 reps - I should have done the 95 set as a warmup. My main problem with 125 was energy; my triceps got way too fatigued.

Pause Chins: BW x 6; +10 x 6; +15 x 4-1-1,2,2,2
The new gym has presented a few challenges. One of them being that there are no straight bars to do chins - they only have angled pullup bars that are a decent width apart. My wrists took a major beating today. Because of this, I talked to the manager, who I've known for a long time. He walked me to a different part of the gym and some of the old equipment was there - including a straight bar for chins. In fact, I hopped up and did a set of 10.

Deads: 245 x 6; 265 x 6; 285 x 6,2,2,2; Drop: 225 x 10
Happy with the work - but I'm a little nervous for squats tomorrow. I'll see how the low back is and rest a day if necessary. These were done in socks without a belt (as always) and straps were used for the two heavier sets and the drop set.
 
nice pressing tim. I always love the way it feels after doing some heavy sets of OHPS. Does it ever feel like your feet are going to slip when your lifting in socks? Just curious, i always lift barefoot no socks but I'm at home and not at the gym.
 
Thanks Bax! I like the fatigue that sets in after heavy OHPS at about 6 hours post WO. The delt stress is phenomenal - always makes my upper back feel twice as wide.

I actually find lifting in socks to be more stable than lifting in shoes - so no, no slipping. That said, I've never actually had a pair of lifting shoes, so that may be the difference.
 
Absolutely brutal week last week. I worked more than I have in a long time. Hopefully back on track this week; I'm considering doing a 4 day split as opposed to 3 but we'll see how it goes.

Pause Squats: 195, 210, 225 x 6; 230 x 6,2,2,2
+5 - I'll take it.

BB Row: 145, 155, 165 x 6; 180 x 6,2,2,2
Another +5...

Pause Bench: 185, 195, 205 x 6; 215 x 6,1,1,2,2; Drop: 155 x 10
Another +5; I'm going to count it despite to 2 singles after the primary work set. I rushed that first set, and I knew it as soon as I unracked the bar.

Overall, pretty happy with the work. I tried to keep the clusters to within a 6-breath window. That was the problem on the bench sets - I should have waited at least a couple more breaths before starting the clusters.
 
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Hey Tim!

Just realized you are doing HCT-12... just started this myself after my week off. I'll be following closely. Good luck!
 
iwealth said:
Hey Tim!

Just realized you are doing HCT-12... just started this myself after my week off. I'll be following closely. Good luck!
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Yep iwealth - the whole idea really intrigued me so I wanted to give it a shot. So far, so good. I hope that you enjoy it as well!

I decided against the 4-day split and instead chose to beat the snot out of myself.

Tabata a-la Elliptical: 4:00
Not at all fun.

Treadmill: 15:00, 1.3 mi
OK - improvement over last time. I'll shoot for 20:00 next time, although the target is always 30:00.

Complex: 2 x 12
I cut out the air squats - my lower body was pretty tired. So, it was 2 x 12 of each:
Spiderman Pushups
Jump Lunges
Pushup to Planks
Mountain Climbers
Last time I attempted this I did about 1 1/2 cycles. Happy I got through 2 this time - it literally took everything I had. I had to sit for a few minutes after the second cycle. The goal is still 3.

All in all, a fair punishment for last week.
 
Deads: 255, 275, 295 x 6; 305 x 6,2,2,2
This is +20 compared to the last ME attempt. Pretty happy about that - I put a ton of effort into these sets, and the other lifts reflected that...

P. Standing Press: 105, 115 x 6; 125 x 5+1+1+.5
Yeah - not the best pressing work ever.

P. Chins: BW, +10 x 6; +15 x 3
Looking forward to really pushing my chins later this week.

OK - so last week pretty much turned out like the week before - insane. I have my fingers crossed that I can get in 3 strength wo's and a cardio day (tomorrow) this week. My low back is going to need the rest tomorrow - that I know already.

Happy with the wo regardless - it was good to lift again.
 
Pause Bench: 185, 195 x 6; 205 x 6,2,2,2
Pretty much what I expected after the past couple weeks. (-10)

Crunches: 40,10,10,10,10
The 40 were straight, and the remaining 4 sets were alternated left-right to hit the obliques. I didn't take a break between any of the sets.

Over the past couple weeks I've been doing more work on the house and as such have very sore knees and lower back. I needed another day before adding stress to either one; hence the very short workout.

I'm hoping that this week will bring a full week of gym time - but thus far this cycle hasn't gone that way. We'll see.
 
I prefer to do my squats in a paused ATG fashion (calves touch hamstrings each rep); I'd much rather sacrifice load for form any day.
 
WU: 10:00 run @ 6.5 mph. 1.02 mile(s)

BW: 206

Pause Chins: BW+10 x 6; +15 x 6,2,1.5,1.5
I suppose I shouldn't be too upset about today's max being 221 (total weight). Granted, I have a long, long way to go before I'm happy with my chin strength but I'll get there.

Pause Standing Press: 105, 115 x 6; 125 x 6,1.5,2,2
This ties the current 6-rep max - and given my workout difficulties of late that's to be expected.

Low Back Hyper: 25 x 15,15,7
I did a couple deadlift warmup sets and it was very apparent that my low back needs more time to heal. So - the theory with the hypers was simple - bloodflow.
 
Nice work Tim! Is there a specific reason you always do pause style when training? I realize it's for eliminating any use of momentum, but does it result in better gains in strength and hypertrophy then doing reps the regular way? Just curious brother!
 
fredh da star said:
Nice work Tim! Is there a specific reason you always do pause style when training? I realize it's for eliminating any use of momentum, but does it result in better gains in strength and hypertrophy then doing reps the regular way? Just curious brother!
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Pausing results in more muscle recruitment in the change from concentric to eccentric movement; basically it does result in much better strength gains over the long term and by extension, hypertrophy. Thanks, fredh.
 
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