Max's Training Log - 2014

Hit both sets of squats, the 15s of front squats that followed were gruesome :p

Bench I got the first 15 then 12 on the second set.

Same goes for OHP but squeezed out 3 push press reps.
 
Weight Update:

Monday: 88.7
Tuesday: 89.0
Wednesday: 88.9
Thursday: 89.0
Friday: 88.7
Saturday: 89.0
Sunday: 88.1 (new low)

No complaints there :)

Macros still @

Training days: 200P/250C/60F
Rest days: 200P/90C/90F

Onto 2 weeks of 10s then I have a week off for holiday and back into the 5s when I get back.

So If I can keep up the 0.5kg a week loss, when I finish this cycle of HST I *should* be around the 85kg mark which would tie in really well.

80kg would be nice so a 3rd cycle of HST should bring me right down to that, possibly lower!

Just got to keep focused when I'm away and resist being a fatty at the Strongman meet :p

Plan after that? Stronglifts + food, fed up of not hitting the numbers I wanted to hit by the end of the year.
 
Mirin.

As we mentioned, but just for other readers benefits, a 7 day moving average for tracking weight loss/gain is a more accurate measure of weight loss/gain imo. Rather than just comparing the same two days weeks apart as this won't account for an fluctuations caused by food choices/meal timings etc.

Would be good to see a 12/8/4 cycle of HST in a calorie surplus, or at least maintenance and then transition in to something more intense and strength focused :cool:
 
Yeah this moving average looks a good system to me, If I ever sort myself out will adopt it. I'm pretty sure I'd forget at least half the time though! I really liked HST, apart from the first session @ 15 back from 5's, such cardio, very sweat, wow.
 
God 10s feel good compared to 15s, crazy how much difference it makes.

HST + maintenance leading to bulk is a possibility but I realllllly want:

100kg bench
130kg squat
180kg dead

I tend to think 5x5 will be the most efficient way of getting there?

inb4 weak phaggot.
 
I found RSR has produced most gains for squatting, then a strength→2*dropset for bench, and strength taper with very heavy (85%+) deadlifts gave me the most gains I have experienced beyond noob phase...

5*5 just became too hard for me to maintain after a certain amount of progression (doesn't mean it wouldn't have worked, just that I was lazy, I guess).
 
I personally favour 3 sets of 5's, I always found the final 2 sets to be too much.

That said when I started out deadlifting I just pulled heavy tripples, doubles and singles week on week.

You could look over the Coan Deadlift programme and strip it down a bit so you have a small volume phase, some speed work and heavier pulls, then a minor drop back in weight and then a final ramp up to a PB at the end?

5 x 5 works well for a lot of people but for me :/
 
I did another run of HST but 3's at the end, that was fun. I tend to like 5x5 until you get stuck, then 3x5. After that if you wanna keep chasing strength go to 5x3 for all the gains.
 
I just find that using my 5rm for 5 sets isn't possible. I'd have to use slightly lower weight which then defeats the purpose. Just can't hit the volume at 5rm sets.

Hasn't held me back :p
 
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