Contest Prep: HST meets Leangains

Discussion in 'Training Logs' started by Philo, Dec 18, 2012.

  1. Philo

    Philo New Member


    Deleted thread
    Last edited by a moderator: May 10, 2013
  2. Sci

    Sci Well-Known Member

    Sounds like a great plan. Good luck, keep us posted.
  3. Totentanz

    Totentanz Super Moderator Staff Member

    Have you been a member here in the past? Or on some of the other boards? You sound familiar.
  4. Lol

    Lol Super Moderator Staff Member

    Hey, Philipp, all the best with your prep. Thanks for taking the time to keep a log here. I'll be very interested to see how you get on.

    Is 185lb the heavy-weight class or are you going in lighter this time? Have you used Martin's IF plan prepping for your previous shows?

    Interesting that you will still do 15s when cutting. Did this work for you in 2009? If I am cutting, I tend to skip 15s at the start of the cycle but add them in as a pump set during 5s and 3s. So, I'd start a cycle with 10s (when on a cut); for the first few sessions I'm going to be using a load that I could probably get 15 reps with if I pushed myself hard. I guess I've always been worried that 15s would be too light to maintain lean mass on a calorie deficit.
  5. grunt11

    grunt11 New Member

    Good luck this year on you contests. Please keep posting your results I’m quite interested in how it works out for you since I’m about the same build as you are, only a bit on the fatter side by comparison.
  6. Totentanz

    Totentanz Super Moderator Staff Member

    It is doable but I found it hard to eat enough to gain when on that high of frequency.
  7. Lol

    Lol Super Moderator Staff Member

    Hi Philipp, looking at your pic, you have long humeri which has the effect of making your tris appear smaller than they really are in the front double biceps pose. As the long head of the triceps is biarticulate it would make sense to me to include some kind of stretch point movement in your routine that will hit that head of your tris harder.

    So, instead of triceps push downs, something like lying or standing try extensions might be a good idea. I think the lying ones might be better as you can lower the bar (EZ-curl bar is my favourite) behind your head for a really big stretch and then use the stretch reflex to power the bar back up. This is not the same as a pullover as you use more elbow flexion and extension like a regular skull-crusher, and include shoulder flexion and extension. Think of it being like a skull-crusher only you allow the bar to travel close to, but past your skull and then down as far as you comfortably can before powering the bar back up and extending your elbows.

    You are already doing dips so adding in a stretch-point movement for a few cycles might really help to add some extra mass to your tris. I think that'll be good for your overall symmetry. :)

    Just out of interest, how much load are you dipping with for sets of 5?
  8. grunt11

    grunt11 New Member

    I’ve used 6-times per week upper/lower split with great success. I’m not sure if the reasons are physiological or psychological in that I find I focus on each rep of each exercise more with the lower volume per session doing the six day split. Plus I just like to exercise so doing a split lets me train more often.

    There are some indications that exercising every 24 hours can help with nutrient partitioning but I’m not sure that’s going to matter while cutting, and like Tot mentions you have to eat more to grow doing this.
  9. Lol

    Lol Super Moderator Staff Member

    Haha. You are going to suffer after your first session. Don't go at it too hard!
  10. Philo

    Philo New Member

    Happy New Year Everyone!

    2013 started for me with another lower body workout:

    Front squats - 3 sets of 15 @ 155 (+23lbs)
    Leg extension - 2 sets of 15 @ 120 (+10lbs)
    SLDL - 3 sets of 15 @ 265 (+20lbs)
    Leg curl - 2 sets of 15 @ 80 (+15lbs)
    Standing calf raise - 3 sets of 15 @ 440 (+45lbs)
    Seated calf raise - 2 sets of 15 @ 195

    Was a nice workout. Felt light during the first 1-2 sets and moderate to light heavy for the last set of each exercise. I think I have started well with these weights.
  11. Philo

    Philo New Member

    Another workout days is done, another step of my journey, too.

    Current body-weight: 206lbs

    Upper-body workout:
    DB incline bench press - 2 sets of 15 @ 60lbs (+5lbs)
    Weighted dips - 2 sets of 15 @ +10lbs
    DB flys - 1 set of 15 @ 45lbs (+7lbs)
    BB bent over row - 2 sets of 15 @ 155lbs (+12lbs)
    Pull-ups - 2 sets of 15 @ body-weight (+/-0)
    DB pull-over - 1 set of 15 @ 65lbs
    Seated lateral raise - 2 sets of 15 @ 40lbs (+7lbs)
    DB shoulder press - 2 sets of 15 @ 50lbs (+/-0)
    BB Upright row - 1 set of 15 @ 88lbs
    Seated DB curls - 1 set of 15 @ 40lbs (+7lbs)
    Lying triceps extensions - 1 set of 15 @ 88lbs (+11lbs)

    Duration: 35 minutes

    Was an absolutely nice workout. Later the day, I went for a 5K brisk walk. My general feeling is awesome and I am looking forward how I can progress during the next weeks!
  12. thegentleman1981

    thegentleman1981 New Member

    Hi Phillip,

    Whats your exact cycle breakdown? And what did your last nonlinear cycle looked like?

    PS: Hast Du früher cluster hst a la zyko gemacht? Gruß nach Deutschland;)
  13. thegentleman1981

    thegentleman1981 New Member

    Alles klar. Ich find der nachteil am HSt oder cluster die fehlenden Prs.
    Sicher wenn man einen zyklus nach dem anderen macht und nach jedem einfach so gewicht draufpackt kommts aufs gleiche aber es macht halt überhaupt keinen fun.
    hst schon den neuen artikel auf t-nation gelesen?:

    BTW: Dein pic schaut gut aus!
  14. thegentleman1981

    thegentleman1981 New Member

    Alles klar. Also was mich stört ist, dass Gewichte die eigentlich "leicht" sein sollten sich sehr schwer und "kalt" anfühlen. Habs heute eh in meinem log gepostet.
    Eh wurscht so lang man mehr drauf packt. Und wenns trotzdem nicht geht halt clustern oder ähnliches.

    Allerdings würde es mich SEHR interessieren wo der Unterschied liegt wenn man die Gewicht steigert weil man es "kann" also stärker geworden ist-oder unabhängig davon konstant gewichte draufzuschmeißen wie bei HST.
    Hast Du dazu ne Meinung?

Share This Page