*** The 2010 Gym Rats Thread ***

BennyC said:
I can't remember who it was that's just finished their 15's for their HST cycle but I'd be interested to hear how you found the volume (same goes for anyone that's done it before too).

I'm trying to decide weather 1 set will be sufficient or 2 would be better. Obviously the idea is to help protect tendons/joints etc so I'm thinking 2 sets might be better but I don't want to have too much volume.
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Yeah that was me, so has icecold but he has the flu :(.

In my routine it was 2 sets which at first, if I'm honest, didn't sound like much although I take it back now :). When I first started I was really glad of the volume as I had been doing a Powerlifting split previously so that was low rep ranges. I don't have much experience with HST because this is my first cycle but I think it's best to do 2 sets, to me it just sounds better and also feels it when you are doing it, after the first set you aren't exactly tanked. Not really sure what else I can add...

The set up for the cycle is:
2 weeks of 2x15
2 weeks of 2x10
some weeks (keep going and increasing untill you cant increase the weight anymore) of 3x5 or 5x5

I'll get my brother to post because he knows more about HST.

I hope that was some help Benny :)

I had my first session of the 10 reps on monday, it was horrible :). Absolutely knackered by the end of it :). I'm really annoyed because I can't go tonight, it's my sixth-form christmas dinner all night so there is no time for gym :(

Never done a Power Clean in my life ;D
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You are missing out :P
 
I'm going to be doing a test and taking 5 capsules of EAA's before and after training so i'm working out on an empty stomach, but i'm reducing the risk of using muscle as fuel, hope it works and the fat starts to shred quicker, as i usually take energy drinks during training, now i'm only going to be drinking water.

Motivation and willpower i'll be using.
 
Djdom56 said:
Yeah that was me, so has icecold but he has the flu :(.

In my routine it was 2 sets which at first, if I'm honest, didn't sound like much although I take it back now :). When I first started I was really glad of the volume as I had been doing a Powerlifting split previously so that was low rep ranges. I don't have much experience with HST because this is my first cycle but I think it's best to do 2 sets, to me it just sounds better and also feels it when you are doing it, after the first set you aren't exactly tanked. Not really sure what else I can add...

The set up for the cycle is:
2 weeks of 2x15
2 weeks of 2x10
some weeks (keep going and increasing untill you cant increase the weight anymore) of 3x5 or 5x5

I'll get my brother to post because he knows more about HST.

I hope that was some help Benny :)
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Cheers. Yeah looking at the volume side of things I think 2 sets will work well. When I come upto the 5's I might have to drop a few exercises, or so I read it's recommended, due to the volume being too taxing with the frequency. Though I'll have to play this by ear.

I'm looking foward to the high frequency and hoping it'll help perfect my form doing the ROM's so much so often.

Squat
Press
B.O.R
SLDL
Bench
Pull-up
Lateral Raise
Dips
BB Curl
Standing Calf Raise
BB Shrug
Lying EZ Skullcrusher

These are the exercises I've set and would drop the isolations if I struggle with the volume on the 5's.

Going to combine my back, hammys, shoulders, biceps and traps workout and do this on Saturday (Chest today, rest Friday). Then crack on working out my RM's on Mon,Weds,Fri next week and start my first HST on the 26th :cool:

I've got a few big nights out during the duration of the cycle but will still be eating cleanly and rest well when I can. I'll probaly start a journal should anyone else become interested in HST.
 
Managed my 55kgx1 OHP (no push!) today at last. Have been trying the last couple of weeks to get it. Operation 60kg is now under way :cool:

Also tried front squats today for the first time - me likey. Definitely places more emphasis on the quads. It felt weird for the first couple of sets but I am going to add them into legs day more often I think.
 
BennyC said:
Cracking exercise and will help with power (focusing) on your lower body lifts. Also very cardiovasculary taxing too!

Want to learn to powersnatch :)
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x2, don't do them often but chucked them in the odd workout and it really screws you for two lol, sorta like the feeling after doing heavy deadlifts that tired out, feel dizzy have to sit down feeling. Has me out of breath to.

Great exercise and works all aspects so pretty beneficial.
 
got my MRI for my knee today, hopefully it comes out not too bad. hoping its an easy fix.

also im stoked to be going inside the same machine House and his team always go on about and is worth millions.

anybody else love watching House?
 
Not watched House but had an MRI for my shoulder :)

Pritty kool experience, though lying on my arm with my hand up behind my back meant it was numb for a good 30 minutes after. I also had this sort of capsule fixed to the bed of the machine which 'cupped' my shoulder (like am american football shoulder pad). Bloody uncomfortable! and it's a noisy machine too so you'll be given ear plugs too.

There's also not a great deal of room once you're slid in there but you're going in the other way around to me :p
 
Been getting so many hours at work lately due to xmas with bare minimal to no breaks for eating. I've lost half a stone already :( There goes my xmas bulk and 100KG bench press target.
 
powercleans my favorite exersize i think, feels awesome :D love to clean then shoulder press as well for the 5th rep of powercleans if doing at lighter weight. Wish i could feel the same about squats due to being where i was lifting limited to twice a week and on those days can't bring myself to do them.
 
Hey Darkshadow? You there? I know you're lurking...

Guess what, 200kg deadlift mofo!:cool:

Also followed by a full set of dips +50kg on the belt :D

Now I'm going to relax this holiday and feast gloriously on kingly South African food and play World of Warcraft to my heart's contempt. :D :p
 
N19h7m4r3 said:
Hey Darkshadow? You there? I know you're lurking...

Guess what, 200kg deadlift mofo!:cool:

Also followed by a full set of dips +50kg on the belt :D

Now I'm going to relax this holiday and feast gloriously on kingly South African food and play World of Warcraft to my heart's contempt. :D :p
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Congrats dude :) 200kg is my next milestone, what was your plan of attack for getting to that number?
 
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