HST silliness deload - oh how I LOL'ed!

Freefaller

Freefaller

Freefaller

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So I've calculated my 15rms and other RM progressions for the programme as below:

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The exercises I've chosen (in no particular order) as as below:

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The items in blue are the major 4 exercises, taken from my 15rm sheet - with a simple progression in weight day on day / week on week. I've been VERY modest in my calcs - and manually tweak the weights each sesh based on the previous one to make sure I get the best volume out of it.

I will be doing the following:

Week 1: 1 set x15 reps
Week 2: 1 set x15 reps
Week 3: 2 sets x10 reps
Week 4: 2 sets x10 reps
Week 5: 3 sets x5 reps
Week 6: 3 sets x5 reps


I have 5 sessions to catch up on here:

All these are excluding warm ups - I normally do 2-3 sets of 8ish.

Day 1 - 15 reps:

Squat s: 100
Leg Press: 223
Hip Thrust: 60
Bench: 75
BOR: 60
Seated DB Press: 17.5
Bicep Cable: 18.1
Tricep Cable: 20.4
Seated Calf Raise: 20

Volume: 8,910kg

Day 2 - 15 reps:

Squat: 102.5
Hack Squat: 94.5
Deadlift: 122.5
Incline DB: 25
Cable Rows: 60
OHP: 42.5
Pull up: 91
Dips: 91
Standing Calf Raise: 40

Volume: 10,035kg

Day 3 - 15 reps:

Squat : 105
Leg Press: 240
GHRs: 91
Bench: 80
DB Rows: 32.5
Seated DB Press: 20
Bicep: 20
CGBP: 60
Calf Raise: 30

Volume: 10,178kg

Day 4 - 15 reps:

Squat: 110
Leg Press: 250
Hip Thrust: 70
Bench: 85
BOR: 70
Seated DB Press: 20
Bicep Cable: 20.4
Tricep Cable: 22.7
Calf Raise: 40

Volume: 10,322kg

Day 5 - 15 reps:

Squat: 115
Hack Squat: 105
Deadlift: 130
Incline DB: 30
Cable Rows: 68.1
OHP: 50
Pull up: 91
Dips: 101
Calf Raise: 50

Volume: 11,102Kg

Phew!

I'll be updating this as I go along for now - it'll be a short log as it's only a 6 week programme before I go back to my usual strength training. :)
 
I'm thinking of doing the 3*3 week then do a week off. But I'll see how I feel when I get to the end of the programme.

I'm finding recovery tough, but okay, upped calories a little, and have made up a pre-work out mix to help keep me going. With RMSR the recovery is key and it is pretty tough going.
 
At the moment, doable - I was a little modest on my weights. I think the 2*10s will be a LOT tougher.

However, yes, major pump, calories up, fatigue up, intensity up, feel good factor up. It's been AGES since I've done any volume to this extent. The fact it is full body every day does mean that you get completely battered. However, I like it.

As a break from a strength programme, it's really good.
 
Yes this second week has been pretty tough - but I love the intensity, the advantage of training with someone means your rest time is dictated by the other person. However we go straight into it.
 
Last day of 15s - such pump very wow.

All excluding warm up sets (usually 2-3x 15s why not? :D)

Squats: 120kg
Leg Press: 260kg
GHRs: BW
Bench: 87.5kg
DB Rows: 35kg
Seated DB press: 20kg
EZ Bar curls: 22.5kg
CGBP: 60kg
seated Calf raise: 50kg

Volume: 10,646kg

10s this week - yay. :o
 
Day 1 of 10s

Things have started to get more interesting! :cool:

All 10 reps for 2 sets. Excluding 2-3 warm up sets.

Squat : 130kg
Leg Press: 270kg
GHRs: Bodyweight (91kg)
Bench: 95kg
BOR: 80kg
Seated DB Press: 25kg
Bicep Cable: 22.7kg
Tricep Cable: 22.7kg
Calf Raise: 50kg

Volume: 15,728kg :D
 
Day 2 of 10s

Well this was tough! :D

All the below are 2 sets of 10 reps.

Squat: 132.5kg
Hack Squat: 110kg
Deadlift: 155kg
Incline DB: 32.5kg
Cable Rows: 78.1kg
OHP: 52.5kg
Pull ups: 101kg (BW+10kg)
Dips: 106kg (BW+15kg)
Calf Raise: 68kg

Volume: 16,712kg
 
I just copied and pasted from my spreadsheet which I have now amended to chins and dips :p

I don't have a section for bw and a section for belt weight - so it's just the combined figure - which is perfectly accurate :p
 
IT's just easier to write 150kg pull up than BW+60kg. :p

Edited the posts for your mofos.

It is different and I'm really enjoying it actually - it's hard, but not impossibly hard which is nice. If you choose a decent selection of exercises it makes it really quite challenging,
 
Day 3 of 10s

Warm ups excluded, 2 sets of 10 for each of the following:

Squat: 135kg
hack squat: 120kg
hip thrusts: 80kg
Bench: 100kg
DB Rows: 40kg
Seated DB Press: 30kg
EZ Bar Bicep: 32.5kg
EZ Bar Tricep: 32.5kg
Seated Calf Raise: 55kg

Volume: 12,500kg

Small amount of volume which is undoubtedly due to it being a slightly lighter session - we had moved some of the GHRs, Hacks and Hip Thrusts around so the volume is a little skewed. Still a painful sesh!

Weekly volume: 44,940kg

Total volume to date: 106,133kg

Average session volume: 11,800kg
 
Day 4 of 10s

Didn't have time for any arm work (boohoo), again 2 sets of 10 reps no warm ups included:

Squat : 140kg
Leg Press: 290kg
GHRs: 91kg (BW)
Bench: 102.5kg
BOR: 85kg
Seated DB Press: 30kg
Seated Calf Raise: 55kg

Session volume: 15,780kg

10 reps of 140kg squats was pretty amusing (not).

Just for ****s and giggles I pushed the leg press up to 475kg which felt okay despite having done much leg work.
 
Day 5 of 10s

I was still pretty ****ed from the session on Monday - but today I tried a new gym - IT IS AMAZING! Will post pics soon. It basically has 3 squat racks, all of which have lifting platforms. A separate lifting platform. Really good quality plates and bars. A prowler, rings, big tyre, lots of mobility stuff, lots of bands and lots of space, and it has limited amount of membership meaning that it'll never be busy - in fact it was "busy" last night, and there were 12 people in total.

It's a big converted warehouse, split level, so lots of conditoning stuff upstairs, like battle ropes, rings, dumbells, etc...

Going to join - a bonus is that it's less than a 10min walk from my house, so no longer need to drive to gym! :D Also it could mean that I could host a mini bro meet - nothing like the strongman meet, but there would be enough space for some training.


Right onto last night's session.

Deads: 170*10*2 - pure cardio, ridiculous that I'm repping this sort of weight for deads!
OHP: 60*10*2
Incline DB Press: 40*10*2
Cable rows: 85*10*2
Squats: 140*10*2 - can't believe I'm repping 140kg and actually not finding it too hard! :eek: :cool:
Chins: BW+10kg (101kg) *10*2
Dips: BW+25kg (116kg) *10*2

Volume: 14,240kg
 
Day 6 of 10s

Last day of 10s.

I tell you what - I'm ****ed. I don't know if it's the programme, or just because I've been tired recently but my body is basically telling me it wants more but it also isn't liking it either! :p

HST has been great though, and it's 5s this week - 3 sets of 5s which should be reasonably fun... he says.

Last set of 10s:

Squat : 145kg
Hack Squat: 110kg
Bench: 107.5kg - I failed the last rep on set 1, and failed after 7 reps. Just completely gassed :(
DB Rows: 42.5kg
Seated DB Press: 30kg failed last rep on second set. So not too unhappy with that.
Did some bicep and tricep work and some calf raises, but can't remember the weights :o

Volume approx: 14,000kg

Volume to date over 150 Tonnes! :D
 
Day 1 of 5s

Soooo, 3 sets of 5 reps. How hard can this be? As it happens, reasonably hard! :D

Squats: 162.5*5*3
Hip thrusts: 100*5*3
Bench: 120*5*3
BOR: 100*5*3
DB Shoulder press: 35*5*3
40" Box jumps: 5*3

Did some calf work (forgot the weight)

Well that was rather tough! :D

Volume: Only around 10,500kg I guess it'll be lower as the reps will be less high. Also there is no leg press machine in the new gym, so will have to think of something else for that. I guess 10.5T for higher weights is not to be sniffed at.
 
Why aren't box jumps any good? Keen to hear the reasoning - not having a go, genuinely interested. :)

I wanted something explosive. I normally do them as part of my warm up anyway, but added them to the end of the work out - I had a weighted vest on which I omitted to state - otherwise I do them vestless as part of my warm up and mobility routine anyway.

My gym is just on the other side of the blackwall tunnel - not really convenient for you. Have you looked at gym box?
 
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