OpethLover or PH46607's HST Trunk.

[Zefan]

As someone who did their first 15s only a couple of months ago and is doing them again now, I see what you're saying and yeah 15s do take it out of you. I don't think not being conditioned for 15s would account for that big a difference however, so it jumps out to me as a red flag for other problems, my first guess being form. If it was only a 15% of 1RM increase instead of the 10% increase you'd expect from then yeah I'd say it's not important, but it's quite wildly different. A 15RM of 60KG would make your estimated 1RM 92.5KG - so a 100KG 1RM would be pushing the limits - whereas a 10RM of 90KG puts the estimated 1RM at 120KG! Makes me wonder what the guesstimated 5RMs are.

Yeah I'll stop obsessing over it now

 

[JoeF1]

Had two weeks off the gym due to work and Open Uni starting again and getting sorted.

First session back yesterday on the 5rms. Weights as follows:

All x 3 Sets.


Since some of you like it typed out.

Spoiler

								RM	1RM
	Exercises		inc	1	2	3	4	5	6	
1	Back Squat*		2.5	92.5	95.0	97.5	100.0	102.5	105.00	
2	RDL			2.5	90.0	92.5	95.0	97.5	100.0	102.50	
3	Bench*			2.5	62.5	65.0	67.5	70.0	72.5	75.00	
4	Dips			2.5	bw	bw	bw	bw	bw	bw	
5	Chin Ups		2.5	bw	bw	bw	bw	bw	bw	
6	BB Rows*		2.5	67.5	70.0	72.5	75.0	77.5	80.00	
7	Seated Shoulder Press*	2.5	22.5	25.0	27.5	30.0	32.5	35.00	
8	Lateral Raise		2.5	12.0	12.0	15.0	17.5	17.5	20.00	
9	Seated Delt Raise	2.5	17.5	17.5	17.5	17.5	17.5	17.50	
10	Shrugs			2.5	47.5	50.0	52.5	55.0	57.5	60.00	
11	DB Curls		2.5	20.0	22.5	25.0	27.5	30.0	32.50	
12	Rope Pushdown		2.5	67.5	70.0	72.5	75.0	77.5	80.00	
13	Calf Press/Raise	2.5	37.5	40.0	42.5	45.0	47.5	50.00

Them squats are feeling awesome. Feel theres still juice in the tank and could add on the weight in the future which is terrific and i think the form is coming on.

To say i started on SL before this with just the weight im quite happy about it. Not as much as being able to do proper chin ups and dips with no assistance

Really enjoying this routine going to be a shame when it comes to an end in 2 weeks.



Replies - Sorry Bro's about the delay.

Bro, it doesn't seem like you're guesstimating your RMs very well. The jump from a 15RM of 60KG to a 10RM of 90KG looks real freaky to me, and after consulting my handy book of dreams it seems I'm correct to be freaked. Your 15RM should be around 65% of your 1RM, and your 10RM about 75%. Yours are definitely not that! Unless your body simply starts to fall apart when doing 11 reps or more, I'd be willing to bet either you haven't estimated your RMs correctly or your form is all kinds of ****ed up.

But bear in mind being this being his first HST cycle and his first experience of 15's chances are the 15's weight is lower due to not being conditioned for the strength endurance required rather than miscalculating. If that makes any sense.

Yeah totally agree with both of you. When i did the first week guessing my RMs i haven't done some of the exercises before so im guessing i was cutting really short the weight to make sure i could complete. Example the RDL's. Never done one before this routine and as it progressed i realised i could attempt a little better weights. This first time around i have learnt a lot and hopefully ill have better working outs than this routine.

 

[opethdisciple]

Gif's of pure epicness!

 

[BennyC]

Definitely do the strategic deload and do another 6 week cycle. Pick some different exercises but leave the main corner stones or add in an A/B workout for variation.

If you fancied the 7th 5's session (if it were scheduled) can be used to test some 1rm's, then decondition (don't lift) until the following week and begin calculating your new Rm's.

 

[JoeF1]

Definitely do the strategic deload and do another 6 week cycle. Pick some different exercises but leave the main corner stones or add in an A/B workout for variation.

If you fancied the 7th 5's session (if it were scheduled) can be used to test some 1rm's, then decondition (don't lift) until the following week and begin calculating your new Rm's.

Thinking of doing this mate. Although i am wanting to cut and waiting to start the CBL. So i could do the decondition while doing the prep phase?

I do think i will do the 1rm tests for my 7th. THis would be a good idea since im a little used to the exercises now, i shouldnt get such random RMs for next time.

Negs, can i do maybe drop sets in stead? really cba asking for spots all session to strangers.

Gif's of pure epicness!

As your personal Groupie, i am glad you approve.

 

[BennyC]

Thinking of doing this mate. Although i am wanting to cut and waiting to start the CBL. So i could do the decondition while doing the prep phase?

Might tie in nicely. I would wait until the day after the 7th workout though. And then try and fit in those 6 days, if you do HIIT every other day with some circuit work it should be fine. Are you planning on strength accumulation or density bulking was it?

I do think i will do the 1rm tests for my 7th. THis would be a good idea since im a little used to the exercises now, i shouldnt get such random RMs for next time.

Negs, can i do maybe drop sets in stead? really cba asking for spots all session to strangers.

I've never done the negatives though they would be beneficial but you really need a TP or someone around to spot you the entire workout, if not two people.

No! Drop sets and negatives are very different things.

Negatives will overload the muscle and tie in with the progressive overload principle.

Drop sets will exhaust a muscle which is not what you want and will not be beneficial in this instance.

The principle HST touches on mildly but doesn't really enforce is variation. DC training uses this as a key theme so I would encourage you to get as much variation as possible. Whether that be entirely different exercises for a 6 week phase or an A/B workout. E.g pull ups switched to chins. BOR's to T-bar, (dare I say it) squats to hack squats/leg press etc.

My squat increased pretty quickly when sessions alternated between leg press & squats.

 

[JoeF1]

I've never done the negatives though they would be beneficial but you really need a TP or someone around to spot you the entire workout, if not two people.

No! Drop sets and negatives are very different things.

Negatives will overload the muscle and tie in with the progressive overload principle.

Drop sets will exhaust a muscle which is not what you want and will not be beneficial in this instance.

Argh, good job i asked dude, would have been a waste of time.

So all in all

Finish 6th and final 5rm
7th session will be having a play with my 1Rms
6 day prep phase for the CBL.

(I need to read up on CBL fully so if i missed your question out, im not being an ignorant phaggot. I just dont know what route im going to go for yet. I have heard good things about 30 bananas a second. Might look into that.

Whether that be entirely different exercises for a 6 week phase or an A/B workout. E.g pull ups switched to chins. BOR's to T-bar, (dare I say it) squats to hack squats/leg press etc.

My squat increased pretty quickly when sessions alternated between leg press & squats.

Think i will pick your brains about the new routines this time next week when im getting ready to start a new cycle. Would you keep the 2nd cycle to 15,10,5s or change the reps down? Like your doing/have done.

 

[Zefan]

Brah, read up on CBL fully before planning on doing it! It can be a genuine pain in the ass at the best of times let alone when your lifestyle actually fits it.

You ideally need to be doing some sort of activity in the prep phase like BennyC says to completely torch your glycogen, so if you do want to do it during your stretegic deconditioning period you'll need to do something like HIIT sprints (goes over this in the ebook) or unless you have quite an active lifestyle you're unlikely to complete the prep fully.

 

[JoeF1]

Brah, read up on CBL fully before planning on doing it! It can be a genuine pain in the ass at the best of times let alone when your lifestyle actually fits it.

You ideally need to be doing some sort of activity in the prep phase like BennyC says to completely torch your glycogen, so if you do want to do it during your stretegic deconditioning period you'll need to do something like HIIT sprints (goes over this in the ebook) or unless you have quite an active lifestyle you're unlikely to complete the prep fully.

Thanks dude. Yeah i have the ebook thanks to the FB Group. Was going to start it after the 7th, didnt even consider a Strategic Decondition before Mr Benny suggested it. Kind of thrown me off a little although these muffin tops won't last much longer at around 105kg now.

This weekend will be mostly reading.