il_dottore
New Member
Hi,
I'm finishing my 3rd cycle and planning the 4th.
On August I'll be 37 years old, 66Kg about 14% BF.
The problem is i'm increasing weights on deads and squat not on upper body, especially bench and row.
exericise for all 3 cycles:
a) Squat - Bench - Bent over row - Military press - (Abs only 1st & 2nd cycles)
b) Deadlift - DIP - Chin up - Military press (1st cycle) / Up right row (2nd & 3rd cycle) - (Abs only 1st & 2nd cycles)
1st cycle was
1x15 2x10 3x5 1-2x5 negs/partials (3x5 stripping bench/row)
2nd cycle was
2x15 2x10 3x5 1-2x5 negs/partials (bench/row repeated 3x5 loads)
3rd cycle was
2x15 2x10 3x5 M/W;2x5 F/M;1x5 W/F; 5x5x5 Tsatsouline (4 weeks)
Max 5@RM 1st cycle & 3rd cycle
BW: 62,5Kg 12% 1st cycle 66Kg 14% 3rd cycle
Squat 80Kg - 90Kg
Deadlift 115Kg - 129Kg
Bench 62Kg - 65Kg very hard
Row 76Kg too much - 70Kg very hard
DIP 80Kg - 90Kg (bw+overload)
Chin up 78Kg - 80Kg (bw+overload)
Military press 42Kg - 45Kg
Up right row ? - 35Kg
What do you think about my weight increases during the 3 cycles?
For me Deadlift is going well, Squat so so and all the upper body is not going well
Today I'll finish my 2nd week of 5x5x5 with:
Squat 92Kg (+2Kg next week)
Row 72Kg with cheating (+2Kg next week)
Bench 64Kg with cheating (+1Kg next week)
Deadlift 129Kg (not increase for my choise)
Military press 45,5Kg (+0,5Kg next week)
I'm thinking my upper body need more rest or lower volume and for my 4th & last HST cycle I would like to try this:
M/F: Squat
W: Deadlift
other exercises alternated M/F/W
2 series the 1st week
1 serie (may be 2 for Squat only) the 2nd week
hoping to increase the strength & mass
.....any comments are wellcome
I'm finishing my 3rd cycle and planning the 4th.
On August I'll be 37 years old, 66Kg about 14% BF.
The problem is i'm increasing weights on deads and squat not on upper body, especially bench and row.
exericise for all 3 cycles:
a) Squat - Bench - Bent over row - Military press - (Abs only 1st & 2nd cycles)
b) Deadlift - DIP - Chin up - Military press (1st cycle) / Up right row (2nd & 3rd cycle) - (Abs only 1st & 2nd cycles)
1st cycle was
1x15 2x10 3x5 1-2x5 negs/partials (3x5 stripping bench/row)
2nd cycle was
2x15 2x10 3x5 1-2x5 negs/partials (bench/row repeated 3x5 loads)
3rd cycle was
2x15 2x10 3x5 M/W;2x5 F/M;1x5 W/F; 5x5x5 Tsatsouline (4 weeks)
Max 5@RM 1st cycle & 3rd cycle
BW: 62,5Kg 12% 1st cycle 66Kg 14% 3rd cycle
Squat 80Kg - 90Kg
Deadlift 115Kg - 129Kg
Bench 62Kg - 65Kg very hard
Row 76Kg too much - 70Kg very hard
DIP 80Kg - 90Kg (bw+overload)
Chin up 78Kg - 80Kg (bw+overload)
Military press 42Kg - 45Kg
Up right row ? - 35Kg
What do you think about my weight increases during the 3 cycles?
For me Deadlift is going well, Squat so so and all the upper body is not going well
Today I'll finish my 2nd week of 5x5x5 with:
Squat 92Kg (+2Kg next week)
Row 72Kg with cheating (+2Kg next week)
Bench 64Kg with cheating (+1Kg next week)
Deadlift 129Kg (not increase for my choise)
Military press 45,5Kg (+0,5Kg next week)
I'm thinking my upper body need more rest or lower volume and for my 4th & last HST cycle I would like to try this:
M/F: Squat
W: Deadlift
other exercises alternated M/F/W
2 series the 1st week
1 serie (may be 2 for Squat only) the 2nd week
hoping to increase the strength & mass
.....any comments are wellcome