Captains Log (a fat steamy one)

Thanks for the big-up, appreciated. Now if only someone who actually lifts would comment...

OOOOH.gif

I've come to the end of my HST 2nd cycle for this year. Gains were definitely had, despite the lacking diet. Feeling strong and loving squats and DL. I am now taking a period "off" with light weights, high reps and HIIT for 2 weeks.

 
Cardio reps and HIIT with a low calorie intake is torture!

Yesterdays routine went something like...

low-bar Squats
10x60
10x80
10x100
10x100
10x80
10x60

DL's
10x80
10x120
10x120
10x120
10x100
10x100

BB Bench
10x60
10x90
10x90
10x90
10x90
10x60

WG Pull ups
6x5xBW

Treadmill 15mins HIIT
Bike 15mins HIIT

Fortunately I had this in my ears the whole way to help me along :)


I'm going to drop the weights for now on until next HST cycle though.
 
HST 3rd Cycle has begun and this first week has reminded me, I friggin hate 15's!! They make me feel so weak! Dat pump though :) All you fanny's in the FB group whining about the temperature though... bitches, please! Granted I have SOME aircon in the gym but it's 45c+ outside, no aircon can keep it cool enough in what is effectively a tent!

Today went 15x2 for...
Squats 60
Deadlift 60
BB Bench Press 60
Pull Up BW
DB Front Raise 10
Lat Pull Down 45
DB Shoulder Press 15
DB Lat Raise 10
DB Curl 10
DB Row 20
Dip BW
Calf Press 100

Them 15reps of calf press! :( I dare say that my back feels like it is coming along quite nicely. It was my weakest point but now I am feeling stronger, wide grip pull ups are good and I believe I have put size on there. I'll let photos do the talking in a few weeks time though.



Music that helps!

Pantera, really loud in my ears today. Although I'm feeling weak this always helps me with that final few pushes.

Bruises indeed.

and some hardcore [**** the phaggot crap they play in every gym!!]...

Decided I ought to make my log a little more interesting too! Gents, I present my perfect 10. She is like a shiny football sticker when you were young, or that McDonalds Monopoly piece that you never find to complete your set for £5000 cash. Just, fantastic.

ZmmmxcCm
 
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Captain Planet said:
Dats because my goal is 200/200/200 innit!!!

/Nate Silvers
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You should just do heavy negatives until you can complete the concentric portion of the rep. [hello snapcity].

Tbh I was glad to see the back of 15's in this heat in a gym with aircon that wasn't and still isn't functioning. When I start my second cycle after the 1 week deload and 1 week calculations I'll be going right in at 10's and 5's and may well spend a week or two doing tripples/3's.

I do love HST though as I feel it really does give the best of both. I might toy with 12's/8's/5's next time as 15's are a little too aerobic and out of the hypertrophy range imo. Though I guess it depends where you're coming from as they're good for a recomp :cool:
 
I agree 12's would be much better for me also come to think of it. 15's are just a grind. Things like shoulder press, and front raises, I end up going to jelly. Some of this weakness is definitely attributable to my diet (lack there of), my work+sleep pattern and the climate. I'm going to stick with them for now though as it has given me results so far. I don't want to fix it if it isn't broken (yet).
 
^ makes sense.

12's would actually make completing the second set possible! Though the initial purpose of 15's applies if you've not done the routine or any proper periodisation before. The only silver lining is it makes everything (10's/5's) feel easier and you feel stronk as f00k.
 
Bro, also totes mirin your ratio, what even?

QUESTION. How are your feels regarding deadlift+squat in the same session 3 times per week? My initially thoughts are "no thanks jeff" and on googling around it seems to be an opinion held by many others, including in the HST FAQ book where he says
HST FAQ Book said:
There is no need to do squats and deadlifts during the same week, unless perhaps if you are training for a powerlifting event. Even then, you should alternate between squats and deads every other workout. These two exercises are essentially full body exercises. Unless you are chemically assisted doing both of these exercises with such frequency will lead to burnout.
Most people can only handle 2 exercises per week that stress the lower back. These include squat, deadlift, stiff leg DL, unsupported bent over rows.
If you are doing squats and SLDL 3 times per week during the 5s it's no wonder your back hurts. I can only do squats twice per week during the 5s, and I don't usually do a lot of SLDL.
I would highly suggest you either drop the SLDL all together during the 5s, and only do a major exercise like squats or deadlifts twice per week. You can hit the quads and hams with extensions and curls in-between.
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Now I don't know about you, but I'm pretty certain I and a lot of other people have survived doing SL 5x5 where squats x 3 and deads x 2 per week occurs. Obviously what he's saying there isn't entirely true, but I can't help but think deads/squats on the same day 3 times per week would make my poor weak frame snap like it's never snapped before. Here's where you tell me to stop being a phaggot and that you swap between deads/squats every workout - 3 times per rep range - which is what I'm leaning towards. Doesn't read like that from what I can see though.

Aware me on your thoughts.
 
I never knew people did as you say and alternate them! I have always done both exercises every session without fail. You will notice though that for my 15s I am considerably light for both exercises and I crank them up towards the end of my 5's. I'll be honest though, the actual weight figures don't worry me too much, so long as they are going up every session. I hope I'm right in the thinking that, well my muscles don't "know" what I'm lifting and the whole idea of HST and progressive overload is to just "trick" your muscles to grow to compensate for this progressive overload. This is also why your 1-2 week de-conditioning is important at the end of the cycle.

The routine is very flexible and you can reconfigure it to your requirements, so if you need to alter things up don't be afraid that you will miss out all kinds of gains. You won't, so long as you subscribe to the progressive load mantra. See how you feel buddy, you will know what your body is telling you :)

Oh, and always do both squats and DL before anything else. I save dips for last too, that always makes me cry like a little girl at the end of a good hour in the gym :)
 
That feel when you write a post out and then close the page.

That feel when I'm the only one who posts in your log.

Question - what's the deal with doing BW pullups and dips with HST? The idea of progressive load goes out the window does it not?

For example with pullups, if you too weak to do at least 15 at BW+ some weight then surely they don't work within HST's guidelines because you're not adding load each time, in fact you're reducing it as you're doing less reps?! Same goes for dips, if your 15RM is BW, then there are no increments and as a result no progressive overload until you reach 10s or 5s, where you drop down from your 10RM and 5RM to BW....

Inb4 "Stop thinking too much, it isn't that important you phaggot".
 
Use an assisted machine to effectively reduce your bodyweight or use a pull down. Can't really get away with Dips sub bodyweight without substituting the exercise entirely. (Try some trice style press ups or diamond and have someone pop a plate on your back or raise your feet progressively.

My HST log is knocking about.

I squat every workout and also use a hamstring variation. In the past I have Squatted & SLDL'd throughout each 6 week cycle.

More recently I have alternated squats & leg press. I think the original template on HST alternates squats & deads as one movement. On my current program I progress over the course of the week. Monday - SLDL, Wednesday - RDL's, Friday - Full deadlift. For Fridays weight I just aim for 3 sets of 5 as heavy as I can comfortably manage but bear in mind the following Friday I will need a reasonably significant increase so hold back a bit.

If you understand the principles you can be as creative with it as you like but too much variation isn't going to work. Bit of a contradiction as DC (Doggcrapp) relies on total exercise variation and doing your most taxing lifts last!

Don't forget that as most of these workouts are submaximal DOMS generally tend to be non existent, for me anyway. You'll get the usual tightness etc so keep up the mobiity but you're no where near as shattered as you think you'll be/probably are currently CNS wise.
 
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At least someone posts in my log I guess :( :D

Ya, you're right to question the BW/Pullups and Benny has the best answer with the assisted. It's difficult for me to do assisted so I just keep going at the non-assisted. If I can't finish my set of 15 PU's fully I will go ahead and finish them for negatives instead. I've found them to come along quite well as a result and Im hoping I can start adding weight to a belt come my 10's and 5's (o'lawd).

I really do love/hate the 15's. 15 DL & squat reps just destroy me, but at the end, that pump!! Once I'm on 5's I'm loving it and feeling STRONG. Keep at it mate :)
 
Not wanting to teach you to suck eggs, but your priority is in progressing the weight of the "big 3" exercises and eating LOTS. Hypertrophy will be had if you do that.
 
So that is week 2 of HST done, and the 15s out of the way again. So glad that is over!

I keep saying it, but the sheer heat and lack of air in the gym in Afghan is a killer. I do my squats then DLs (or vice versa) and then I'm pretty much shagged. The session before last I had to scrub off, after doing those two exercises I nearly threw up and had to lay down for a good hour. Not nice. I also seem to have aggravated something in my chest/rib area. The doctor suspects it is some muscular-skeletal damage and I'm on a month prescription of anti inflammatory tablets. Was told to take it easy in the gym whilst it mends... yeah right. That will conflict with my gains plan!!

So 10's next week and time to crank the weight up. Here is my log for 15's.
9VOVMpsR


Music that I have almost died in the gym to. Hnng

Also I know Stoodles et al will like this...
jzrVcYKv
 
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