whistle's training log
- Thread starter whistledixie
- Start date
whistledixie
New Member
Thanks man, I'll try that! I've been just weighing 3 times a week, but I like your idea of averaging 7 morning weigh-ins.
whistledixie
New Member
5s: Workout #4 (PM)
Standing Shoulder Press - warm up sets: 1*10 @ 35 lbs, 1*5 @ 65 lbs; work sets: 6*5 @ 85 lbs
Front Squat - warm up sets: 1*10 air squats, 1*5 @ 35 lbs, 1*5 @ 50 lbs; work sets: 6*5 @ 95 lbs
Dip - warm up set: 1*5 @ BW; work sets: 6*5 @ BW+20 lbs
Curl - 6*5 @ 75 lbs
DB Rear Delt Raise - 6*5 @ 30 lbs (total)
I kind of considered the delt raises as my cooldown because I was pretty gassed at that point. I did some light stretching, but quickly moved on to my protein smoothie and pizza - totally starving!!!
Shoulder press felt good. I feel much stronger on that and my front squat than I did prior to starting HST. 95 lbs on front squat was supposed to be my 5 RM, but I hit that load at the end of my 10 rep minicycle for a PB. I am hoping for at least a 105 lb front squat on Friday.
Dips felt amazing today too. I was going lower than I used to with heavier weight than ever before. In fact, I had never done weighted dips prior to HST.
Have I mentioned that I'm really pleased with my results on HST? This really is an awesome method, I'm surprised I never heard about it before.
Standing Shoulder Press - warm up sets: 1*10 @ 35 lbs, 1*5 @ 65 lbs; work sets: 6*5 @ 85 lbs
Front Squat - warm up sets: 1*10 air squats, 1*5 @ 35 lbs, 1*5 @ 50 lbs; work sets: 6*5 @ 95 lbs
Dip - warm up set: 1*5 @ BW; work sets: 6*5 @ BW+20 lbs
Curl - 6*5 @ 75 lbs
DB Rear Delt Raise - 6*5 @ 30 lbs (total)
I kind of considered the delt raises as my cooldown because I was pretty gassed at that point. I did some light stretching, but quickly moved on to my protein smoothie and pizza - totally starving!!!
Shoulder press felt good. I feel much stronger on that and my front squat than I did prior to starting HST. 95 lbs on front squat was supposed to be my 5 RM, but I hit that load at the end of my 10 rep minicycle for a PB. I am hoping for at least a 105 lb front squat on Friday.
Dips felt amazing today too. I was going lower than I used to with heavier weight than ever before. In fact, I had never done weighted dips prior to HST.
Have I mentioned that I'm really pleased with my results on HST? This really is an awesome method, I'm surprised I never heard about it before.
TheSeeker07
New Member
Why are you doing 6 sets?
whistledixie
New Member
To keep the volume consistent. 2*15, 3*10, 6*5 (30 reps total, equal 'time under tension' throughout). That is, until it gets to be too much (i.e. too heavy). Which is where I am presently. Today (5th workout of 5s), I only did 5*5. And I only did 20 reps the last workout of 10s (2*10) the week before last.
whistledixie
New Member
5s: Workout #5 (AM)
Warm-up: 10 minutes on treadmill, stretches/yoga poses
Bench Press - warm up sets: 1*10 @ 65 lbs, 1*5 @ 85 lbs, 1*5 @ 105 lbs; work sets: 5*5 @ 130 lbs
Leg Curl - warm up sets: 1*10 @ 30 lbs, 1*5 @ 50 lbs; work sets: 5*5 @ 75 lbs
Pullup - 5*5 @ BW+25 lbs
Shrug - 5*5 @ 130 lbs
Calf Raise - 5*5 @ 140 lbs
I cut the total reps on every lift down from 30 to 25 today. I've had a few people advise me to cut down the volume. Some have suggested I do less all throughout the 5s, some have suggested I cut down as I approach the final/max load workout. Since I alternate some stuff, I'll actually be hitting max on back squat and DB bent over rows later today (supported on bench to keep load off my lower back).
Even though I have felt great and had great gains doing 6*5 and feel like I could probably handle it, I'm not one to allow my ego to get me into trouble. I've cut the volume today and will cut it on Friday.
I'm still not sure exactly what I want to do after the next workout. Should I simply repeat the last workout of the 5s for 2 more weeks? Or do a 2 week minicyle of 3-reps at heavier weight. Or do max-stim m-time reps starting at my 5 rep max loads and increasing each workout.
I got some great news from my brother-in-law. He has taken notice of my gains and wants to start working out with me come the 1st of the year! I'm pretty psyched about that because I like having a workout partner and he is in really bad shape and I've been trying to get him to do something about it for years. Maybe I can get him to start a log on here as well.
Warm-up: 10 minutes on treadmill, stretches/yoga poses
Bench Press - warm up sets: 1*10 @ 65 lbs, 1*5 @ 85 lbs, 1*5 @ 105 lbs; work sets: 5*5 @ 130 lbs
Leg Curl - warm up sets: 1*10 @ 30 lbs, 1*5 @ 50 lbs; work sets: 5*5 @ 75 lbs
Pullup - 5*5 @ BW+25 lbs
Shrug - 5*5 @ 130 lbs
Calf Raise - 5*5 @ 140 lbs
I cut the total reps on every lift down from 30 to 25 today. I've had a few people advise me to cut down the volume. Some have suggested I do less all throughout the 5s, some have suggested I cut down as I approach the final/max load workout. Since I alternate some stuff, I'll actually be hitting max on back squat and DB bent over rows later today (supported on bench to keep load off my lower back).
Even though I have felt great and had great gains doing 6*5 and feel like I could probably handle it, I'm not one to allow my ego to get me into trouble. I've cut the volume today and will cut it on Friday.
I'm still not sure exactly what I want to do after the next workout. Should I simply repeat the last workout of the 5s for 2 more weeks? Or do a 2 week minicyle of 3-reps at heavier weight. Or do max-stim m-time reps starting at my 5 rep max loads and increasing each workout.
I got some great news from my brother-in-law. He has taken notice of my gains and wants to start working out with me come the 1st of the year! I'm pretty psyched about that because I like having a workout partner and he is in really bad shape and I've been trying to get him to do something about it for years. Maybe I can get him to start a log on here as well.
whistledixie
New Member
5s: Workout #5 (PM)
I did a lot of warm up sets before the squats. Don't remember each increment, so I'll leave out the warm up info this time around.
Back Squat - 5*5 @ 140 lbs
Standing Shoulder Press - 5*5 @ 90 lbs
DB Bent Over Row - 5*5 @ 130 lbs (total)
Curl - 5*5 @ 85 lbs
Dip - 5*5 @ BW+25 lbs
I was going to try and add 5 - 10 more lbs on my squat during this session if it felt right. I didn't fail any attempts, nor did I have to cluster, but I decided to play it safe and left it at 140.
I think I'm stalling on the curls. After the 1st set, most were cheat curls. The rows were really tough. Dips were really tough today too, actually. But I don't usually put those at the end like that. I may have simply been drained from the rows and curls.
Today's PM workout was definitely the hardest so far.
I did a lot of warm up sets before the squats. Don't remember each increment, so I'll leave out the warm up info this time around.
Back Squat - 5*5 @ 140 lbs
Standing Shoulder Press - 5*5 @ 90 lbs
DB Bent Over Row - 5*5 @ 130 lbs (total)
Curl - 5*5 @ 85 lbs
Dip - 5*5 @ BW+25 lbs
I was going to try and add 5 - 10 more lbs on my squat during this session if it felt right. I didn't fail any attempts, nor did I have to cluster, but I decided to play it safe and left it at 140.
I think I'm stalling on the curls. After the 1st set, most were cheat curls. The rows were really tough. Dips were really tough today too, actually. But I don't usually put those at the end like that. I may have simply been drained from the rows and curls.
Today's PM workout was definitely the hardest so far.
_tim
Well-Known Member
whistledixie - I think you stalled in your curls because of the tough rows. Granted - it's a different movement and different parts of the biceps are hit between the movements, but the fatigue that would have been present in your biceps should have made the curls tough. This is a big reason why in the 5's - and beyond if you're extending - that iso movements are almost always dropped. If you're doing your compounds heavy, you almost assuredly shouldn't be doing iso movements on fatigued fibers. The risk of injury from bad form is reason enough. Be careful, man.
Regardless of anything else - outstanding progress this cycle.
Regardless of anything else - outstanding progress this cycle.
Last edited:
Good post, Tim. I would add that you might also want to drop curls (or at least keep them lighter/more reps) to try and keep your elbows healthy, or possibly drop the frequency down to once a week. Definitely don't do negatives on curls. I've done that before and got good results but after a while it started to hurt real bad. What I would prefer to doing negatives, if you want to keep doing heavy curls, is to do them max-stim style and drop the frequency to once a week. Otherwise you can drop the load and do them myo-reps style. It's up to you, but definitely something to consider in my opinion.
TheSeeker07
New Member
Never heard of that before, or did I read that in the original HST information. Whatever though.
whistledixie
New Member
thanks!
Thanks for the valuable advice, guys. I have thought about this a bit and decided to take your advice. I'm going to cut the remainder down to 6 lifts: Bench Press, Shoulder Press, Squat/Deadlift (alternating), Rows, Dips, and Pullups. That way I can avoid possible injury and keep from spending more than an hour per workout.
I have been doing stiff-leg deadlifts all along, but I think I'm going to start alternating squats and standard deadlifts.
Do you think I should spend the last 2 weeks doing 5s (repeating the last workout of the 5s for 2 weeks) or go to 2 or 3 rep loads?
Thanks for the valuable advice, guys. I have thought about this a bit and decided to take your advice. I'm going to cut the remainder down to 6 lifts: Bench Press, Shoulder Press, Squat/Deadlift (alternating), Rows, Dips, and Pullups. That way I can avoid possible injury and keep from spending more than an hour per workout.
I have been doing stiff-leg deadlifts all along, but I think I'm going to start alternating squats and standard deadlifts.
Do you think I should spend the last 2 weeks doing 5s (repeating the last workout of the 5s for 2 weeks) or go to 2 or 3 rep loads?
TunnelRat
Active Member
Yup, I've always considered the very end of a cycle to be the most fun -- slinging around some heavy iron and setting new PBs. Keep in mind that, once you SD, you're gonna be working with sub-maximal weights again. Take the opportunity now to reach higher.
whistledixie
New Member
5s: Workout #6
Split these up and had pretty incredible sessions both times today:
AM:
Bench Press - warm up sets: 1*10 @ 65 lbs, 1*5 @ 95 lbs, 1*3 @ 120 lbs, 1*5 @ 135 lbs; work sets: 3*5 @ 145 lbs (PB)
Pull up - warm up set: 1*5 @ BW; work sets: 3*5 @ BW+30 lbs (PB)
Dip - warm up set: 1*5 @ BW; work sets: 3*5 @ BW+30 lbs (PB)
PM:
Standing Shoulder Press - warm up set: 1*10 @ 65 lbs; work sets: 3*5 @ 95 lbs
Deadlift - warm up sets: 1*5 @ 105 lbs, 1*3 @ 135 lbs, 1*1 @ 155 lbs; work sets: 3*5 @ 170 lbs (PB?)
DB Bent Over Row - 3*5 @ 140 lbs (total) (PB)
Felt really strong today. Back in October I tested bench 5 RM at 130, so +15 lbs there; pull-up and dip 5RM at BW+25, so +5 lbs there. I've never tested 5RM on deadlift, but my previous 1RM was 185 lbs (back in August), so I consider this a new personal best. And I pushed that DB bent over row up +10 lbs.
I still felt like I could go heavier on some of those, but chose to play it safe. I'm still lifting heavier weight than I ever have before. I really like this selection of exercises. I think when I start my next cycle, I'll do these lifts (alternating deadlifts and back squats).
Split these up and had pretty incredible sessions both times today:
AM:
Bench Press - warm up sets: 1*10 @ 65 lbs, 1*5 @ 95 lbs, 1*3 @ 120 lbs, 1*5 @ 135 lbs; work sets: 3*5 @ 145 lbs (PB)
Pull up - warm up set: 1*5 @ BW; work sets: 3*5 @ BW+30 lbs (PB)
Dip - warm up set: 1*5 @ BW; work sets: 3*5 @ BW+30 lbs (PB)
PM:
Standing Shoulder Press - warm up set: 1*10 @ 65 lbs; work sets: 3*5 @ 95 lbs
Deadlift - warm up sets: 1*5 @ 105 lbs, 1*3 @ 135 lbs, 1*1 @ 155 lbs; work sets: 3*5 @ 170 lbs (PB?)
DB Bent Over Row - 3*5 @ 140 lbs (total) (PB)
Felt really strong today. Back in October I tested bench 5 RM at 130, so +15 lbs there; pull-up and dip 5RM at BW+25, so +5 lbs there. I've never tested 5RM on deadlift, but my previous 1RM was 185 lbs (back in August), so I consider this a new personal best. And I pushed that DB bent over row up +10 lbs.
I still felt like I could go heavier on some of those, but chose to play it safe. I'm still lifting heavier weight than I ever have before. I really like this selection of exercises. I think when I start my next cycle, I'll do these lifts (alternating deadlifts and back squats).
whistledixie
New Member
Thanks for the suggestions, all. I will start Monday on 3s and see how I feel after maxing those out. I will definitely start a new HST cycle after I finish this one either way.
TunnelRat
Active Member
Your deads are coming along nicely enough. I think you'll enjoy alternating deads and squats next cycle.
You don't have to play it too safe with deads. If the bar is too heavy, it won't hurt you. It's just gonna sit there and not move off the floor while you huff and puff. Then you know to use a bit less weight the next time...
whistledixie
New Member
This is a really great point, TR - much appreciated. On my max days, I'll start trying to see just how much I have in me.
whistledixie
New Member
3s: Workout #1 (AM)
Warm-up: 1 mile on treadmill in 10 minutes, stretch, bench - 1*5 @ 65 lbs, 1*4 @ 85 lbs, 1*3 @ 105 lbs, 1*1 @ 120 lbs
Bench Press - 5*3 @ 130 lbs
DB Bent Over Row - 5*3 @ 125 lbs (total)
Pull-up - 5*3 @ BW+15 lbs
I sort of guessed about where I should start on the 3s since I didn't plan out 2 weeks of 3s initially and didn't have time over the weekend to really think about what max loads I'm going to shoot for on the 6th workout. I took off 15 lbs from the maxes I reached at the end of the 5s.
It was really cold in the garage this morning! I had to move my equipment out of the house to make space for a playroom downstairs for little Whistle Jr. I think I'm going to have to get a space heater or something because the bar was really cold in my hands and that will probably hurt my ability to hold a good grip (especially on deads).
I made a bobo-squat rack and power cage this weekend with my brother-in-law in anticipation of his 1st cycle starting January 2011. For the power cage, we took an industrial shelf system that my bro got from his job which is 7 ft tall, 4 feet wide, 3 feet deep, steel, heavy as crap, and bolted it to the floor of my garage. It really is just like the power cage at the L.A. Fitness that I used to use - except it doesn't have the adjustable hooks that you can set the bar on - it does have safety bars though.
We made a poor man's squat rack - per Mike Burgener's specs - out of 4X4s, 5 gallon buckets, and an 80 lb bag of concrete. It is quite a sight. And it beats what I was using - which wasn't bad, it would hold the weight fine, but it was about a foot shorter at full extension than I need .
Warm-up: 1 mile on treadmill in 10 minutes, stretch, bench - 1*5 @ 65 lbs, 1*4 @ 85 lbs, 1*3 @ 105 lbs, 1*1 @ 120 lbs
Bench Press - 5*3 @ 130 lbs
DB Bent Over Row - 5*3 @ 125 lbs (total)
Pull-up - 5*3 @ BW+15 lbs
I sort of guessed about where I should start on the 3s since I didn't plan out 2 weeks of 3s initially and didn't have time over the weekend to really think about what max loads I'm going to shoot for on the 6th workout. I took off 15 lbs from the maxes I reached at the end of the 5s.
It was really cold in the garage this morning! I had to move my equipment out of the house to make space for a playroom downstairs for little Whistle Jr. I think I'm going to have to get a space heater or something because the bar was really cold in my hands and that will probably hurt my ability to hold a good grip (especially on deads).
I made a bobo-squat rack and power cage this weekend with my brother-in-law in anticipation of his 1st cycle starting January 2011. For the power cage, we took an industrial shelf system that my bro got from his job which is 7 ft tall, 4 feet wide, 3 feet deep, steel, heavy as crap, and bolted it to the floor of my garage. It really is just like the power cage at the L.A. Fitness that I used to use - except it doesn't have the adjustable hooks that you can set the bar on - it does have safety bars though.
We made a poor man's squat rack - per Mike Burgener's specs - out of 4X4s, 5 gallon buckets, and an 80 lb bag of concrete. It is quite a sight. And it beats what I was using - which wasn't bad, it would hold the weight fine, but it was about a foot shorter at full extension than I need .