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View Full Version : From weak to STRONG!!! (part 2)



ELmx479
05-11-2010, 05:33 AM
Hey guys, decided to jump on the HTC-12 program to see what kind of strength and size gains it will spark for me. I really like the idea of the cluster sets and understand how it could work well. I am coming from 8 months of Wendler's 5/3/1 program so this will be a nice change of pace.

Stats:
Age: 26
Height: 5'11
Weight: 200

Current PR's (raw)
ATG Squat: 275
Bench Press: 245
Dead Lift: 355

I like the examples given for the program but I know my body pretty well and decided to tweak it a bit to my liking. Here is what I am going to follow at the moment...

Day 1
Squat
Dead Lift accessory (GM, Pull Through, RDL)
Calf exercise
Abs

Day 2
Horizontal pull
Horizontal push
Biceps (compound)
Triceps (single joint)

Day 3
Dead Lift
Squat accessory (Bulgarian Split Squat, Lunge, Front Squat)
Calf exercise
Abs

Day 4
Vertical pull
Vertical push
Triceps (compound)
Biceps (single joint)

I will be training 3-4 days a week depending on my schedule and how my body is feeling.

ELmx479
05-11-2010, 05:37 AM
Monday
foam rolling, warm ups

Squat
95x6
135x6
165x6
190x6
215x6 +2 +2 +2

Cable Pull Through
5x10

Smith Machine Calf Raise
75x6
95x6
115x6
135x6
155x6 +2 +2 +2


First day was great, it's a different experience for sure but I really like it already. Looking forward to the next session.

AKMass
05-11-2010, 05:52 AM
First to reply! Wo0t. Lookin forward to seeing a lot of calf and ab exercizez in here bro! ;)

Off Road
05-11-2010, 06:50 AM
Welcome aboard, I knew you couldn't resist :)

Looks like a good start. Nice choice with the pull-thrus. How come you didn't cluster them?

Joe Black
05-11-2010, 09:04 AM
Good to see you start it - good luck with the program I'll be following your progress!

Daniel Roberts
05-11-2010, 10:11 AM
I like the way you've put it together, good luck.

ELmx479
05-11-2010, 05:30 PM
First to reply! Wo0t. Lookin forward to seeing a lot of calf and ab exercizez in here bro! ;)

LOL, you know it! Need to get rid of these chicken legs.


Welcome aboard, I knew you couldn't resist :)

Looks like a good start. Nice choice with the pull-thrus. How come you didn't cluster them?

Thanks, what can I say? Change is good sometimes. I don't use much weight with them so I didn't see the benefit with that movement. I focus mainly on hamstring and glute activation.


Good to see you start it - good luck with the program I'll be following your progress!

Thanks man, I can't wait to see how it works.


I like the way you've put it together, good luck.

Thanks for the support.

ELmx479
05-11-2010, 05:37 PM
Tuesday

Barbell Row
75x6
95x6
115x6
135x6
155x6
165x6 +2 +2 +2

Flat Bench Press
95x6
135x6
155x6
175x6
195x6 +2 +2 +2

Chin Up
BWx6
BWx6
+25x6
+35x6 +2 +2 +2
BWx6

Dumbbell Skull Crusher
15's x6
20's x6
25's x6
30's x6 +2 +2 +2


Really enjoyed this workout. Haven't done barbell rows in awhile so they felt good. The extra volume on the bench caught up with me as I almost didn't hit the 6th rep on the final set which in return made the 2nd rep on the two's rough as well. Did chins for biceps and loved using the cluster method for chins. Added some tricep work to finish up.

Off Road
05-11-2010, 06:01 PM
Dang...nice job on everything.

ELmx479
05-12-2010, 05:08 PM
Dang...nice job on everything.

Thanks man!

I was actually doing some thinking and since the program is all about the final set I may cut down the volume on the ramping sets so I am fresh for the cluster set. Mainly for the main lifts like Bench Press, Dead Lifts, Squats. What does anyone else think about this?

Example if using 315 as the 6RM.
135x5
185x4
225x3
275x2
315x6 +2 +2 +2

Off Road
05-12-2010, 06:16 PM
I think that's fine, as long as you feel properly warmed up. I am using 5 or 6 ramping sets on the first lift, then only about 3 on the other lifts since the muscles are already pretty well warmed up from the first exercise.

Daniel Roberts
05-13-2010, 12:08 AM
You've got it fellas.

iwealth
05-13-2010, 10:47 AM
Thanks man!

I was actually doing some thinking and since the program is all about the final set I may cut down the volume on the ramping sets so I am fresh for the cluster set. Mainly for the main lifts like Bench Press, Dead Lifts, Squats. What does anyone else think about this?

Example if using 315 as the 6RM.
135x5
185x4
225x3
275x2
315x6 +2 +2 +2

Daniel, this is of particular interest to me as well as I'm also concerned about not being fresh for that last set. So the above approach falls within the principles of growth you outlined?

I wouldn't want to lose growth potential by lowering the method's overall volume with less reps in the ramp-ups. That is, unless the ultimate goal is simply to lift as heavy as possible in the final 6+2+2+2 set with the ramp-ups purely being there for warm-up purposes.

JarrettS
05-13-2010, 11:04 AM
Daniel, this is of particular interest to me as well as I'm also concerned about not being fresh for that last set. So the above approach falls within the principles of growth you outlined?

I wouldn't want to lose growth potential by lowering the method's overall volume with less reps in the ramp-ups. That is, unless the ultimate goal is simply to lift as heavy as possible in the final 6+2+2+2 set with the ramp-ups purely being there for warm-up purposes.

Answered your own question :)

AKMass
05-13-2010, 11:44 AM
Wha??? Chin-ups? Where are the lat pulldowns at brah? Lol jk, nice work so far. Bench press kicks @$$.

ELmx479
05-13-2010, 06:32 PM
Wha??? Chin-ups? Where are the lat pulldowns at brah? Lol jk, nice work so far. Bench press kicks @$$.

Pulldowns are for chicks brah! LOL. I was going to just do some curls for biceps but couldn't resist some weighted chins to destroy them. I can't wait to do some pull ups on Saturday.


Thursday

Dead Lift
135x5
135x5
185x5
225x3
275x2
315x6 +2 +2 +2

Bulgarian Split Squat
20's x6
25's x6
30's x6
35's x6
40's x6 +2 +2 +2

Smith Machine Calf Raise
75x6
95x6
115x6
135x6
155x6 +2 +2 +2

Hanging Leg Raise
5x10

Wow, these cluster sets are brutal and I love it. I did touch n go deads today for a change from resetting each rep. Will have to get a vid up next week to check on my form. Glad I used less volume on the warm up sets for DL's too because I felt good for the final set.

ELmx479
05-13-2010, 07:05 PM
Since this is a new journal I figured why not post my diet up for anyone wondering. I eat pretty close to the same thing everyday except for Saturday evenings and Sundays depending on what I'm doing.

Food from today..

Breakfast- 4 eggs, 4 egg whites, 1 cup oatmeal, Mega Men Sport
Snack- Tuna sand which on Arnold bread, Almonds, Apple
Lunch- Chicken, sweet potato, broccoli, cottage cheese, piece of dark chocolate
Pre workout- Nitrean, banana, greek yogurt
During workout- grape juice with Creatine 500
Post workout- Opticen
Dinner- Salmon, rice, peas, glass of 1% milk
Before bed- Nitrean, natural peanut butter, fish oil

I track my calories once in awhile and it's usually between 3500-4000 calories. I have a pretty fast metabolism which is good because I love to eat.

Off Road
05-13-2010, 10:12 PM
That was a nice session. Big weights and nice job ramping up. You can tell the guys that have experience, they can take right off with the new routine.

AKMass
05-14-2010, 05:20 AM
Pulldowns are for chicks brah! LOL. I was going to just do some curls for biceps but couldn't resist some weighted chins to destroy them. I can't wait to do some pull ups on Saturday.

Pfffft....NO. Lat pulldowns are the second most important lift in any lifters repertoire. The list goes lyke this, no0b:

Lifts (In order of importance)-
1. Trycept K1kcbacKz
2. L4t pulLdOwNz
3. Bench

All teh other lifts that people do are just for show. You should definitely obey the above list if you want to git Jakt and HEYOOOGE.

Nice deadlifts. :)

Pure Water
05-14-2010, 10:13 AM
pfffft....no. Lat pulldowns are the second most important lift in any lifters repertoire. The list goes lyke this, no0b:

Lifts (in order of importance)-
1. Trycept k1kcbackz
2. L4t pulldownz
3. Bench

all teh other lifts that people do are just for show. You should definitely obey the above list if you want to git jakt and heyoooge.

Nice deadlifts. :)

lmao!!

StLRPh
05-14-2010, 10:27 AM
Doing great El, keep it up (and keep the commentary going to :))

TUEFELHUNDEN
05-14-2010, 12:52 PM
EL, Long time Bro!! Looking strong in here man. It's funny because I was just looking at starting this program in August through January after my 1/2 ironman. Keep up the good work.

ELmx479
05-15-2010, 09:14 AM
That was a nice session. Big weights and nice job ramping up. You can tell the guys that have experience, they can take right off with the new routine.

Thanks, ramping up with less volume will work much better on the big lifts for sure. I love volume, just not on warm ups.


Pfffft....NO. Lat pulldowns are the second most important lift in any lifters repertoire. The list goes lyke this, no0b:

Lifts (In order of importance)-
1. Trycept K1kcbacKz
2. L4t pulLdOwNz
3. Bench

All teh other lifts that people do are just for show. You should definitely obey the above list if you want to git Jakt and HEYOOOGE.

Nice deadlifts. :)

I have to go ahead and disagree with that list and stick with this one...

1. Wrist curls with heavy weight for size
2. Wrist curls with medium weight for pump
3. Wrist curls with light weight to "get ripped"

Those are the only 3 things you need to know about "exercise"

Oh, thanks, the deads felt awesome!



Doing great El, keep it up (and keep the commentary going to :))

Thanks man, will do.


EL, Long time Bro!! Looking strong in here man. It's funny because I was just looking at starting this program in August through January after my 1/2 ironman. Keep up the good work.

Wow! it has been awhile man, whats new? Doing any riding this season? Glad to see ya back around the site.

ELmx479
05-15-2010, 09:23 AM
Saturday

Pull Up
BW x 6
BW x 6
+25 x 6
+ 35 x 6 +2 +2 +2
BW x 10

Seated DB Press
20's x 6
25's x 6
30's x 6
35's x 6
40's x 6 +2 +2 +2

Dips
BW x 6
BW x 6
+25 x 6 +2 +2 +2
BW x 10

Seated DB Curl
20 x 10
25 x 10
30 x 6 +2 +2 +2

And that wraps up the first week. This workout was pretty quick, everything was smooth and not too taxing. I like to use a decent amount of volume with chins and pull ups so I added the extra set of 10.

Kiff
05-15-2010, 09:41 AM
Saturday

Pull Up
BW x 6
BW x 6
+25 x 6
+ 35 x 6 +2 +2 +2
BW x 10


Dips
BW x 6
BW x 6
+25 x 6 +2 +2 +2
BW x 10


And that wraps up the first week. This workout was pretty quick, everything was smooth and not too taxing. I like to use a decent amount of volume with chins and pull ups so I added the extra set of 10.


Mate good stuff on the ramping of Bodyweight i found that using two sets with just bodyweight is good for ramping sets, for pull ups and dips :)

Looking good mate

Off Road
05-15-2010, 10:41 AM
Holy Pull Ups Batman--strong stuff.

ELmx479
05-15-2010, 10:51 AM
Mate good stuff on the ramping of Bodyweight i found that using two sets with just bodyweight is good for ramping sets, for pull ups and dips :)

Looking good mate

Thanks, I agree with you on that. I did 2 light sets of lat pulldowns before the pull ups just to get some blood going.


Holy Pull Ups Batman--strong stuff.

Thanks bud, they actually weren't too bad. I never followed any type of progression with pull ups and chins in the past so I really plan on stepping it up with them on this program.

Off Road
05-15-2010, 11:12 AM
I never followed any type of progression with pull ups and chins in the past so I really plan on stepping it up with them on this program.
I can't wait to see you adding some serious weight to them--Set of 6 with +100 lbs would be cool!!!

AKMass
05-15-2010, 12:41 PM
I have to go ahead and disagree with that list and stick with this one...

1. Wrist curls with heavy weight for size
2. Wrist curls with medium weight for pump
3. Wrist curls with light weight to "get ripped"

Those are the only 3 things you need to know about "exercise"

Oh, thanks, the deads felt awesome!

Crap! How could I forget wrist curlz?!?


Holy Pull Ups Batman--strong stuff.

I also agree with this.

ELmx479
05-17-2010, 05:58 PM
I can't wait to see you adding some serious weight to them--Set of 6 with +100 lbs would be cool!!!

Me too, I don't about 100lbs. Man that would be crazy. We'll see what happens in the next few months.


Crap! How could I forget wrist curlz?!?



I also agree with this.

Thanks bro!



Week 2

Monday
Squat
45x10
95x5
135x4
165x3
195x2
210x1
220x6 +2 +2 +2
135x15

Good Morning
65x8
85x8
95x8
105x8
115x8

Smith Machine Calf Raise
45x10
95x6
115x6
135x6
155x6
165x6 +2 +2 +2
95x15


Worked out this morning, had a rough time getting moving but got a solid session in. Before anyone asked about why I didn't cluster the GM's is I just don't feel the benefit of doing that with them along with a few other movements. I don't focus on weight at all with GM's so I don't have a 6 rep max. I focus on very strict form with each rep hitting my hamstrings hard.

AKMass
05-18-2010, 05:01 AM
Nice job moving the weight up on the squats. Are the x15s supersets?

Off Road
05-18-2010, 06:57 AM
It's definitely different than how HCT-12 is laid out, but if it works good for you...Nice effort.

ELmx479
05-18-2010, 07:12 AM
Nice job moving the weight up on the squats. Are the x15s supersets?

Thanks man, 225 next week! I just did an extra set of 15 as a back down set. I've always liked to add a back down set on certain lifts if I'm feeling good that day.


It's definitely different than how HCT-12 is laid out, but if it works good for you...Nice effort.

Thanks, ya it's not the exact layout they have for the program but I like they way I have it set up.


Tuesday

Bench Press
45x10
95x5
135x4
155x3
180x2
200x6 +2 +2 +2
155x10

Dumbbell Row
45x10
55x10
65x10
75x12
75x15

Chin Up
BWx6
BWx6
+25x6
+40x6 +2 +2 +2
BWx10

Dumbbell Skull Crusher
15's x6
20's x6
25's x6
30's x6 +2 +2 +2

Bench felt better this week, 200 went up better than 195 last week. I have been having some issues with the right side of my lower back the last few weeks and it was a bit sore this morning so I did DB rows instead of using the bar. The biggest DB I have is 75's so I couldn't cluster those either.

Off Road
05-18-2010, 07:16 AM
Glad the bench is adjusting fast. Nice job.

AKMass
05-18-2010, 11:59 AM
Ahhhh. Joining the 200 bench club I see. Nice work!

ELmx479
05-18-2010, 06:34 PM
Glad the bench is adjusting fast. Nice job.

Me too, thanks!


Ahhhh. Joining the 200 bench club I see. Nice work!

Thanks man, my bench hasn't moved too much in the past few months so I really hope this style of training changes that.

StLRPh
05-18-2010, 07:15 PM
Doing very well with the new program!

brihead301
05-20-2010, 08:34 AM
What's up man....as a former 5/3/1'er who was basically at the same level of strength as me, how would you compare the 2 programs?

ELmx479
05-20-2010, 09:09 AM
Doing very well with the new program!

Thanks for checking up.


What's up man....as a former 5/3/1'er who was basically at the same level of strength as me, how would you compare the 2 programs?

Well as you can see I'm not doing the exact layout they give for the program. I basically took what I was doing and turned it into 5/3/12. The main reason this style of training caught my attention is I have already been doing it on some lifts without knowing it was called cluster training. Mainly pull ups, dips, calves, and some arm work I would push it to failure, wait a bit and hit a few more reps. So, I figured why not give it a try on the main lifts also. I am only on my 2nd week of the program so it's too early to tell as far as size or strength but I really enjoy the cluster sets. I will give it a few months and see what happens because other than squats my lifts were barely going anywhere. I love everything about the entire 5/3/1 program I just feel the progression might be too slow for me but I could be wrong.

Thanks for stopping in Bri.

brihead301
05-20-2010, 09:23 AM
That's a cool hybrid that you are doing. I also like the sounds of the clusters too. Personally, I like the slow progression from the 5/3/1 though. I just know through experience that doing things like the Texas Method or Madcow's 5x5, that I simply can't increase my lifts that quickly without sacrificing form and therefore injuring myself.

But that's cool, I'll keep an eye on your progress to see how things are going. Keep at it!

Daniel Roberts
05-20-2010, 09:40 AM
Elmx479 has a nice set-up there, but this is not a linear progression model like 5x5 etc, it is autoregulating and progression is as fast or slow as your body allows, so in that respect you have nothing to worry about - progression isn't forced. I too like the progression model for 5/3/1, in fact I like all Wendler's writing, don't think he's said or written anything I disagree with.

ELmx479
05-20-2010, 03:27 PM
That's a cool hybrid that you are doing. I also like the sounds of the clusters too. Personally, I like the slow progression from the 5/3/1 though. I just know through experience that doing things like the Texas Method or Madcow's 5x5, that I simply can't increase my lifts that quickly without sacrificing form and therefore injuring myself.

But that's cool, I'll keep an eye on your progress to see how things are going. Keep at it!

Thanks man, hopefully good things are to come.


Elmx479 has a nice set-up there, but this is not a linear progression model like 5x5 etc, it is autoregulating and progression is as fast or slow as your body allows, so in that respect you have nothing to worry about - progression isn't forced. I too like the progression model for 5/3/1, in fact I like all Wendler's writing, don't think he's said or written anything I disagree with.

Thanks, I agree with you. I feel I'm ready for a program that takes reading your body and taking it one workout at a time instead of a chart.

ELmx479
05-20-2010, 03:35 PM
Thursday

Dead Lift
135x5
135x5
185x5
225x3
275x2
300x1
320x6 +2 +2 +2 (video below)

Bulgarian Split Squat
20's x6
25's x6
30's x6
35's x6
40's x6
45's x6 +2 +2 +2 PR (this was brutal)

Smith Machine Calf Raise
45x10
95x6
115x6
135x6
155x6
165x6 +2 +2 +2


Great workout, the dead's and BSS's destroyed me! I have been a bit unsure about my dead lift form so I got a video of my cluster set today for any feedback.

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Off Road
05-20-2010, 05:08 PM
Looks like a great session. You sure do like holding onto that weight at the top, don't you? Like rest/pause/pause training -- lol

ELmx479
05-20-2010, 05:32 PM
Looks like a great session. You sure do like holding onto that weight at the top, don't you? Like rest/pause/pause training -- lol

Thanks, I never noticed how long I held each rep at lockout until I watched the video. It's funny the things you find out your doing after seeing it from another view.

detroiter
05-20-2010, 06:48 PM
Nice job with everything! Especially the pull-ups, our numbers are about the same but that is some weight for pullups... great job. Deadlifts look good man, looks like me last night and I bet you feel about like I do today! Keep up the good work! Must be nice to have a setup at home, when I deadlift at the gym people tell me things like, "I'm gonna get flat feet if I deadlift without shoes, and I'm going to blow out my knees the way I squat"... to that, I fart in their bicep curling area as I walk through.:evillaugh:

Liftersize
05-20-2010, 06:51 PM
it looks like you could be doing more weight, they look easy for you, plus like said before you are pausing at the top quite a long time.

AKMass
05-20-2010, 07:41 PM
Very nice deads elmo! Made em look easy!

ELmx479
05-22-2010, 01:56 PM
Nice job with everything! Especially the pull-ups, our numbers are about the same but that is some weight for pullups... great job. Deadlifts look good man, looks like me last night and I bet you feel about like I do today! Keep up the good work! Must be nice to have a setup at home, when I deadlift at the gym people tell me things like, "I'm gonna get flat feet if I deadlift without shoes, and I'm going to blow out my knees the way I squat"... to that, I fart in their bicep curling area as I walk through.:evillaugh:

Thanks man, I love pull ups. It is very nice be able to train at home. Some people don't like to lift alone but I like it. Allows me to really focus on what I'm doing without all the distractions you get in a gym.


it looks like you could be doing more weight, they look easy for you, plus like said before you are pausing at the top quite a long time.

It may look that way but trust me, every rep was tough. I will work on not pausing as long at the top.


Very nice deads elmo! Made em look easy!

Elmo, lol, listen to you. Thanks brah!

ELmx479
05-22-2010, 02:02 PM
Saturday

Pull Up
BWx6
BWx6
+25x6
+40x6 +2 +2 +2
BWx10

Seated DB Press
20's x6
25's x6
30's x6
35's x6
40's x6
45's x6 +2 +2 +2

Dips
BWx6
BWx6
+30x6 +2 +2 +2
BWx10

DB Curl
20x6
25x6
30x6
35x6 +2 +2 +2

Steady State Cardio
treadmill, inclined, 3.5mph for 30mins


Overall good workout, the seated DB press is an ego check for sure vs. standing OH Press with the bar. I will switch them up in a few weeks. Pull ups felt strong today, hopefully I can keep bumping the weight up on them.

Off Road
05-22-2010, 02:18 PM
Freakin' crazy pull-up strength. Wow!

Joe Black
05-24-2010, 01:04 AM
Too right, doing pull ups with +40 is awesome - good job!

Your diet looks nice and solid too - what are your goals with respect to bodyweight?

ELmx479
05-25-2010, 06:59 PM
WEEK 3

Monday

Squat
45x10
95x6
135x6
165x4
195x2
215x2
225x6 +2 +2 +2
185x10

Good Morning
75x8
85x8
95x8
105x8
115x8 +2 +2 +2

Decline Sit Up (arms behind head, have not done these in years so I was just getting a feel for them)
BWx6
BWx6
BWx6 +2 +2 +2

Smith Machine Calf Raise
45x10
95x6
115x6
135x6
155x6
165x6 +2 +2 +2



Tuesday

Barbell Row
45x12
95x6
115x6
135x6
155x6
175x6 +2 +2 +2

Flat Bench Press
45x10
95x6
135x4
160x3
185x2
205x6 +2 +2 +2
155x8

Chin Up
BWx6
+25x3
+25x3
+45x6 +2 +2 +2
BWx10 +3 +3 +3 (just for fun)

Dumbbell Skull Crusher
15's x6
20's x6
25's x6
30's x6 +2 +2 +2


Both of these workouts felt really good. Decided to cluster the GM's and it went ok. The bench was tough today. Not sure if I can move up next week but we'll see what happens. Chins felt really good, hope I can keep moving them up.
Might do some light cardio tomorrow morning.




Freakin' crazy pull-up strength. Wow!
Thank you sir!


Too right, doing pull ups with +40 is awesome - good job!

Your diet looks nice and solid too - what are your goals with respect to bodyweight?

Thanks a lot, as for bw, I don't really set bw goals because I realized just because a person hits a certain weight dose not mean they will look like they want. I was actually going to lean down a bit for summer but started this program and don't want my diet to limit my strength, recovery, etc... I checked my weight today and was exactly 200 and has been for a few weeks now. My calories have been in the 3500-4000 range to maintain this weight. I am a pretty active person and I am moving around all day at work, nothing taxing, just always moving. My abs are visible but I bet if I weighed 190 I would be pretty lean looking. Maybe I will get some pics up here some day...

Off Road
05-25-2010, 07:08 PM
Some good sessions "Elmo" haha.
I hear you about the nutrition. I've stepped up the calories myself so I can take advantage of any growth.

StLRPh
05-25-2010, 07:17 PM
Great sessions EL!

Zorachus
05-25-2010, 08:09 PM
I like how you have added a higher rep warmup set of like 12 reps to start off most exercises. That seems like it should be standard in this program ?

brihead301
05-26-2010, 07:42 AM
Excellent volume in here man. I'm very interested to hear what your thoughts are in a few months....did this program make you blow up? I think it will with the increased amount of volume....and with the 'hypertrophy potential' as I call it that you have built up from the 5/3/1, I see some major results coming!

J.C.
05-26-2010, 08:20 AM
Interesting how you warmed up for the bench press.

Do you prefer pyramiding down like that to doing 6s across? I'm not pushing much weight at the moment so I only need maybe 1-3 warmup sets to get to my 6+2+2+2. But I keep seeing people talking about volume so I'm trying to see what other people are doing for their ramping sets.

ELmx479
05-27-2010, 08:37 PM
Some good sessions "Elmo" haha.
I hear you about the nutrition. I've stepped up the calories myself so I can take advantage of any growth.

Haha, Thanks man. Ya, I wouldn't mind cutting down to 185-190 but just don't feel like eating less. I already find myself hungry pretty often eating like I do.


Great sessions EL!

Thanks bro!


I like how you have added a higher rep warmup set of like 12 reps to start off most exercises. That seems like it should be standard in this program ?

Well, I have always done 10-15 reps with just an empty bar to get my joints warmed up and some blood moving no matter what program I am following. I know what it takes to get myself ready for the working sets.


Excellent volume in here man. I'm very interested to hear what your thoughts are in a few months....did this program make you blow up? I think it will with the increased amount of volume....and with the 'hypertrophy potential' as I call it that you have built up from the 5/3/1, I see some major results coming!

Thanks brotha! Time will tell on that one. I am not really doing more volume than I was on 5/3/1. Pretty much the same warm ups then one all out cluster set. I actually want to add some volume on some things like chins. I am used to doing 50-100 a week. I will let you know what I think after at least 3 solid months of doing the cluster sets.


Interesting how you warmed up for the bench press.

Do you prefer pyramiding down like that to doing 6s across? I'm not pushing much weight at the moment so I only need maybe 1-3 warmup sets to get to my 6+2+2+2. But I keep seeing people talking about volume so I'm trying to see what other people are doing for their ramping sets.

Well, it's very simple. The more you do before your cluster set the less weight you will be able to manage for the final set. For the big lifts like squat, bench, dead lift I care more about increasing the top set so I do just what I need to prepare myself for the final cluster set. Then if I feel the need for more volume I will add a back down set of 8-10 reps. Now with accessory lifts like Rows for example I focus on the movement not the weight so I will use ramping sets of 6 for more volume.

ELmx479
05-27-2010, 08:43 PM
Thursday

Dead Lift
135x5
135x5
185x5
225x4
275x2
300x1
325x6 +2 +2 +2
185x10 touch n go

DB Bulgarian Split Squat
25's x6
30's x6
35's x6
40's x6
45's x6 +2 +2 +2

Hanging Leg Raise
4x10


Didn't have anything left in me so I didn't even bother doing calves. Might hit them Saturday when I'm fresh. It was very hot and humid today so that made things pretty tough. Still felt like a quality session.

Daniel Roberts
05-28-2010, 03:06 AM
Well, it's very simple. The more you do before your cluster set the less weight you will be able to manage for the final set. For the big lifts like squat, bench, dead lift I care more about increasing the top set so I do just what I need to prepare myself for the final cluster set. Then if I feel the need for more volume I will add a back down set of 8-10 reps. Now with accessory lifts like Rows for example I focus on the movement not the weight so I will use ramping sets of 6 for more volume.

Here's a man that 'gets it'. Good job and good luck.

ELmx479
05-29-2010, 09:29 AM
Here's a man that 'gets it'. Good job and good luck.

Thanks man. It is pretty easy to understand compared to some stuff out there.


Saturday

Smith Machine Calf Raise (it was nice to do these fresh for a change)
45x10
95x6
115x6
135x6
155x6
170x6 +2 +2 +2

Pull Up (body weight was at 200.5lbs today)
BWx3
BWx3
+25x3
+35x2
+45x6 +2 +2 +2 (video below)
BWx12
BWx8 (neutral grip)

Seated DB Press
20x6
25x6
30x5
35x4
40x3
45x6 +2 +2 +2

Close Grip Floor Press
45x10
95x6
135x6
155x6
175x6 +2 +2 +2
135x10

Concentration Curl
20x6
25x6
30x7 +2 +2 +2
25x7 +5


This was a great session, did the close grip floor press for the first time and I really liked it for triceps work. Dips have been bothering my shoulders lately so I switched it up. Haven't checked my form on pull ups in awhile so I got a video of the cluster set. I have a bunch of cookouts to hit for the holiday weekend so now it's time to relax, eat, and swim.

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ELmx479
05-31-2010, 10:24 AM
Week 4

Monday
No work today so I got up made a nice big breakfast, did a few things around the house then did a bunch of foam rolling, warm ups, bw squats.

Squat
45x6
95x6
135x6
165x4
195x3
215x2
230x6 +2 +2 +2
185x10

Good Morning
75x8
85x8
95x8
115x8
125x8 +2 +2 +2

Decline Sit Up
6
6
6
6 +2 +2 +2

Smith Machine Calf Raise
45x6
95x6
115x6
135x6
155x6
170x6 +3 +3 +3


Squats felt solid today. My best squat was 240x7 before starting this program so I am creeping up on that but I hope to smash those numbers and never look back. I will only be lifting 3 days this week so I will tweak a few things around for Tuesday and Thursday. Then I will deload next week and hit it again.

Off Road
05-31-2010, 10:28 AM
Nice squat session El.

StLRPh
05-31-2010, 01:46 PM
Doing really well building on your previous hard work.

brihead301
06-01-2010, 07:28 AM
Nice consistent work in here. I've been out of the gym for 1 week now because of my kitchen remodeling project, but luckily it was a deload week. But I'm jealous anyway at reading all your journals. I'm looking forward to hearing your 3 month review of this program.

rdearmond573
06-01-2010, 01:39 PM
Killin' it on those pull ups

sean.peters
06-01-2010, 02:53 PM
Man, very impressive. Good work here!

ELmx479
06-01-2010, 07:13 PM
Nice squat session El.

Thanks, I really hope they keep climbing.


Doing really well building on your previous hard work.

Thanks bud, good to see ya stopping by.


Nice consistent work in here. I've been out of the gym for 1 week now because of my kitchen remodeling project, but luckily it was a deload week. But I'm jealous anyway at reading all your journals. I'm looking forward to hearing your 3 month review of this program.

Thanks, if anyone needs a week out of the gym it's you for sure with all your hard ass work.
Me too, it's only week 4 but I am already seeing some minor changes. Good things are coming...


Killin' it on those pull ups

Thanks, They are one of my favorite lifts.


Man, very impressive. Good work here!

Thanks for the support!

ELmx479
06-01-2010, 07:24 PM
Tuesday

Bench Press
45x12
95x6
135x4
160x3
185x2
205x6 +2 +2 +2

BB Row
45x12
95x6
115x6
135x6
160x6
180x6 +2 +2 +2
135x10

Standing OH Press
45x6
75x6
95x3
105x6 +2 +2 +2
80x8

Chin Up
BWx3
BWx3
+25x3
+35x2
+50x6 +2 +2 +2 PR
+25x8
BWx8

Dips
BWx6
BWx6
+25x6
+35x6
+45x6 +2 +2 +2
BWx10


I'm glad I rolled my ass out of bed this morning to lift because I ended up working 10 hours today. Decided to stay at 205 for the bench again, it was still tough but went up slightly easier than last week. Chins felt really strong today and to my surprise the dips didn't bother my shoulders as much. I think I was going too low in the past so today I made sure my upper arm was just hitting parallel. I have not done OH Pressing for about 6 weeks because the last 2 times I pulled something in my neck / traps so I was just happy to do them injury free today.

Off Road
06-01-2010, 08:21 PM
Liking those drop sets, I may have to throw some in periodically. Your Super Ninja Chinning Power is amazing.

Keith
06-01-2010, 09:30 PM
Really solid work in here, bud! Everything is looking great and your numbers are up. You've got some great pulling strength for a 200 lber! What are your goals with regards to weight?

ELmx479
06-03-2010, 07:06 PM
Liking those drop sets, I may have to throw some in periodically. Your Super Ninja Chinning Power is amazing.

I love drop sets. I would much rather do less volume on warm ups and then hit a drop set after the cluster set for added volume. Thanks, I really feel the cluster method is working for chins.


Really solid work in here, bud! Everything is looking great and your numbers are up. You've got some great pulling strength for a 200 lber! What are your goals with regards to weight?

Thanks man, I don't have a weight goal, just going by the mirror for now. Trying to build a balanced physique will staying as lean as possible. (like everyone else) LOL



Thursday

Walk- 10mins
Light Squat (to warm up)
BWx12
45x10
95x6
135x6

Dead Lift
135x6x2
185x5
225x4
275x2
300x1
330x6 +2 +2 +2
205x10 touch n go

DB Bulgarian Split Squat
20x6
25x6
30x6
35x6
40x6
45x6 +2 +2 +2

Concentration Curl
15x10
20x8
25x8
30x7 +3 +3 +3
25x8 +5

Calf Raise
45x6
95x6
115x6
135x6
155x6
170x6 +2 +2 +2
95x15

Hanging Leg Raise
4x10


Man there is just something about deads and BSS's that I love and hate. I was completely destroyed after them but managed to do the little stuff to finish the workout. I am getting eye surgery tomorrow morning so I will most likely be taking the next 3 days off then will deload next week. I am not feeling too beat up at this point but know my lower back could use a break.

Keith
06-03-2010, 07:24 PM
Haha, dude, the first half of the workout looks just like mine. Squatting to warm-up for pulling, then deads, then BSS. I'm ****ing done after that ****! Love-hate for sure! Huge respect to you for doing more **** at the end. I always stick ab work at the beginning because I know I wouldn't do it at the end but also because KTEs are a great way to warm-up for pulling, too. Looks to me like some wicked DOMS is going to be headed your way in the next 2 days. Solid work, man. Good luck with the surgery. Laser? If so, it's a breeze from what I've heard.

Off Road
06-03-2010, 08:21 PM
Split squats with 45 lb dumbbells are no joke.

ELmx479
06-03-2010, 08:58 PM
Haha, dude, the first half of the workout looks just like mine. Squatting to warm-up for pulling, then deads, then BSS. I'm ****ing done after that ****! Love-hate for sure! Huge respect to you for doing more **** at the end. I always stick ab work at the beginning because I know I wouldn't do it at the end but also because KTEs are a great way to warm-up for pulling, too. Looks to me like some wicked DOMS is going to be headed your way in the next 2 days. Solid work, man. Good luck with the surgery. Laser? If so, it's a breeze from what I've heard.

Thanks dude, I was thinking about doing the hanging leg raises earlier in the workout but to be honest they take a good bit out of me. I trained this morning and put down over 300 grams of protein today so I shouldn't be too sore. Also did a bunch of foam rolling and stretching when I got home from work.
Yep, Lasik eye surgery. I have been saving up for it so I hope it's worth it.


Split squats with 45 lb dumbbells are no joke.

I agree!! BSS's are very hard and require a ton of focus to complete the set. You get done with the cluster set and it's like THANK GOD but then you have to do the other leg :cry:

Keith
06-03-2010, 09:14 PM
It should be worth it. I've heard nothing but great things from multiple people who've had it done. Oh, I also consumed 300+g of protein, stretched, made out with my foam roller for hours, and I still had to miss my squat session 4 days later because of them. Blasphemy!

ELmx479
06-06-2010, 10:37 AM
It should be worth it. I've heard nothing but great things from multiple people who've had it done. Oh, I also consumed 300+g of protein, stretched, made out with my foam roller for hours, and I still had to miss my squat session 4 days later because of them. Blasphemy!

Well the bad news is that I went to get my eyes done Friday morning and they did a few test again to find out my eyes have changed a lot in 2 weeks from not having my contacts in so they want to wait 2 more weeks to retest them for anymore changes before the surgery is done. Sooo... needless to say I was pretty bummed about that.

Good news is I only had some slight soreness from the deads and BSS's. I used to do squats and BSS's on the same day and had some major soreness from that in the past.


Saturday
Was not planning on training but a good friend of mine was in town this weekend and wanted to lift so I couldn't pass that up. He just started 5/3/1 a few months ago and is doing pretty well with it. Weighs 10lbs less than me and got 135x5 fairly easy on the OH Press with text book form.

OH Press
25x10
45x6
75x6
95x3
115x6 +2 +2 +2
80x12

Pull Up
BWx3
BWx3
+25x3
+35x2
+45x6 +2 +2 +2
BWx14

Dumbbell Skull Crusher
15's x10
20's x6
25's x6
30's x6 +2 +2 +2

Nothing crazy, just a fun, quick session.

Keith
06-06-2010, 10:41 AM
Bummer to hear about the delay. Never thought your eyes could change that much but it makes sense. Good to hear you have a friend that trains, too. I'm pretty ****ing sore from pulling and BSS from Friday! Glad to hear you're not experiencing the same thing! Good session, brah.

Liftersize
06-06-2010, 05:58 PM
DB skullcrusher are the ****. Just started doing them and i feel like they are helping my bench alot already. I couldn't really do bb skullcrushers because they bother my elbows.

ELmx479
06-06-2010, 08:09 PM
Bummer to hear about the delay. Never thought your eyes could change that much but it makes sense. Good to hear you have a friend that trains, too. I'm pretty ****ing sore from pulling and BSS from Friday! Glad to hear you're not experiencing the same thing! Good session, brah.

Ya, contacts change the shape of your eye. I had toric contacts so you have to leave them out longer. They said the good news is my eyes changed for the better. They showed me the graphs after they scanned my eyes so I could see what was going on.
It is nice having a training partner for a change. At the moment he is the only friend I have that knows what the hell is going on and lifts the right way.



DB skullcrusher are the ****. Just started doing them and i feel like they are helping my bench alot already. I couldn't really do bb skullcrushers because they bother my elbows.

They are a good triceps lift. I do them with dumbbells only too because I had surgery on my right elbow last summer and don't want my left arm helping the right one. Hopefully they will give my bench a boost too.

On another note I really need to get my overhead strength up. Dumbbells or Barbell it just sucks for my size. I know it is one of the hardest lifts to make progress on but damn am I weak on them.

Off Road
06-06-2010, 08:26 PM
Sneaky...nice session...and I hope you don't have to wait too long on the eyes.

Kiff
06-07-2010, 03:26 AM
Nice work mate, i hear you on the 3 days off before starting deload, i am goign to do the same thing, i feel destroyed at the moment :P

brihead301
06-07-2010, 09:26 AM
Nice session man. Damn is that OH press a b**** of a lift to get stronger....I struggle with that one majorly. Interesting selection of lifts you've got goin on here too. I like it!

J.C.
06-07-2010, 10:31 AM
Nice session man. Damn is that OH press a b**** of a lift to get stronger....I struggle with that one majorly.

Yup!

sean.peters
06-07-2010, 02:50 PM
I managed to screw up my left shoulder a while back and it took FOREVER to recover from that. I'm not sure what the issue was with it, but it must have taken a year to completely heal up. For a while it was so bad I could barely get my coat on and off without help. So I hear ya on the shoulder thing - mine are starting to come along again, but it is a struggle.

good luck with the eyes. My wife had it done and was really pleased, although she found the surgery itself very traumatic. If you're paranoid about them messing around with your eyes, take the whole dose of Valium they offer - my wife only took half of it and she was a mess.

ELmx479
06-08-2010, 05:02 PM
Sneaky...nice session...and I hope you don't have to wait too long on the eyes.

Thanks man, me either!


Nice work mate, i hear you on the 3 days off before starting deload, i am goign to do the same thing, i feel destroyed at the moment :P

Thanks, I planned on taking 3 days off but ended up lifting on Saturday.


Nice session man. Damn is that OH press a b**** of a lift to get stronger....I struggle with that one majorly. Interesting selection of lifts you've got goin on here too. I like it!

Thanks bro, yes it is. My bench is decent but anything overhead is weak.

Yup!


I managed to screw up my left shoulder a while back and it took FOREVER to recover from that. I'm not sure what the issue was with it, but it must have taken a year to completely heal up. For a while it was so bad I could barely get my coat on and off without help. So I hear ya on the shoulder thing - mine are starting to come along again, but it is a struggle.

good luck with the eyes. My wife had it done and was really pleased, although she found the surgery itself very traumatic. If you're paranoid about them messing around with your eyes, take the whole dose of Valium they offer - my wife only took half of it and she was a mess.

Thanks, I am not too worried about it. I have talked to a few people that got it done at the same place so I hope all goes well.



Week 5

Monday

Squat
BWx20
45x15
95x15
135x15
135x15

Lying Leg Curl
25x15
35x15
35x15

Calf Raise
BWx15
BWx15
45x15


Tuesday

Bench Press
45x20
85x15
115x15
115x15

Dumbbell Row
30x15
45x15
45x15

E-Z Bar Curl
35x15
45x15
45x15

Narrow Grip Push Up
2x15


Well, I decided to follow what the program says about the so called deload week but it sure as hell don't feel like a deload with the high reps. I must have no endurance because whatever body part I was working was on fire!

Keith
06-08-2010, 07:27 PM
LOL, yeah I was going to say, that doesn't really look like a de-load. Squatting 135x15 and benching 115x15 for 2 sets isn't giving your body that much of a break, lol. HCT-12 is teh ghey.

ELmx479
06-08-2010, 08:53 PM
LOL, yeah I was going to say, that doesn't really look like a de-load. Squatting 135x15 and benching 115x15 for 2 sets isn't giving your body that much of a break, lol. HCT-12 is teh ghey.

Ya, I didn't feel too refreshed like my usual deload workouts. More like a horrible burn / pump.
I asked about it and here was my answer...

It's a 'deload' week in the sense that the intensity is reduced dramatically, however we still want a training effect and the higher reps give us one albeit more fatigue based than tension based.

The idea is to deload the connective tissue, increase capillarization etc ease up slightly whilst still getting a stimulus for growth.

If it helps think of it not as a deload more as periodisation. Makes no difference, the effect is stil the same.

Off Road
06-08-2010, 09:39 PM
I was the same way with the upper body lifts, my triceps were absolutely SCREAMING!!!

J.C.
06-09-2010, 11:29 AM
Ha! I'm actually kind of looking forward to the "deload" now. Some high-rep work might be an interesting change. As another person with weak shoulders I think my new goal is to catch you on the overhead press. I'm including skull-crushers next cycle too. You've got a lead on me so this will be a good challenge.

ELmx479
06-10-2010, 09:54 AM
I was the same way with the upper body lifts, my triceps were absolutely SCREAMING!!!

Haha, I don't know how people always train this way. I am going to need a true deload after this stuff. LOL


Ha! I'm actually kind of looking forward to the "deload" now. Some high-rep work might be an interesting change. As another person with weak shoulders I think my new goal is to catch you on the overhead press. I'm including skull-crushers next cycle too. You've got a lead on me so this will be a good challenge.

Yes, it is an interesting change and as much as I hate high reps it should be done from time to time. However, I will be taking a true deload week at some point when needed. As for the Press, other than a few rep PR's while on 5/3/1 my press has not moved in over a year so you should be able to catch me and pass me right up. LOL. Skull crushers are great, just don't get carried away with the weight and focus on the movement keeping tension on the triceps during the entire set. Good Luck!



Thursday

Warm ups, Light squats BWx15, 45X15, 95x10, 135x5

Dead Lift
135x15
175x15
175x15

Bulgarian Split Squat
BWx15
20's x15
20's x15

Single Leg Calf Raise
3x10


Feel the BURN!!!! Out of all lifts the BSS's destroy me worse than any. I have never done them for 15 reps and my legs have never felt like this, even for a 20 rep set of squats. Tried some calf raises using one leg at a time today and they are pretty hard if done slow. Might hit the chiropractor today to get everything adjusted.

Off Road
06-10-2010, 10:02 AM
My legs hurt just thinking about those BSS's Ouch.

Deja
06-10-2010, 03:47 PM
Haha, I don't know how people always train this way. I am going to need a true deload after this stuff. LOL



Yes, it is an interesting change and as much as I hate high reps it should be done from time to time. However, I will be taking a true deload week at some point when needed. As for the Press, other than a few rep PR's while on 5/3/1 my press has not moved in over a year so you should be able to catch me and pass me right up. LOL. Skull crushers are great, just don't get carried away with the weight and focus on the movement keeping tension on the triceps during the entire set. Good Luck!



Thursday

Warm ups, Light squats BWx15, 45X15, 95x10, 135x5

Dead Lift
135x15
175x15
175x15

Bulgarian Split Squat
BWx15
20's x15
20's x15

Single Leg Calf Raise
3x10


Feel the BURN!!!! Out of all lifts the BSS's destroy me worse than any. I have never done them for 15 reps and my legs have never felt like this, even for a 20 rep set of squats. Tried some calf raises using one leg at a time today and they are pretty hard if done slow. Might hit the chiropractor today to get everything adjusted.I'm only a week behind you.:) My deload comes next week. I see you're changing all your exercises with almost every workout? I find that hard as it took a few workouts to find a comfortable ramp set for some of my exercises which I don't know their 1RM. Also, I thought he (D.R.) suggested that we change excercises after each cycle which I interpreted to mean every 5 weeks (or on the deload week)? Still, I like how you change some things to best fit your workout plan. I usually like volume so I try to add 6 sets for every excercise but that takes more than 1hr which most agree is the base amount of time to spend lifting. I don't want to take over your thread. so, great job. Also, I use a excel spreadsheet, & noticed that could probably help you log your stats/ progression better.

brihead301
06-11-2010, 07:00 AM
I like this kind of deload personally. You said it exactly - it reduces the intensity, but you're still getting the training effect from the higher reps. Personally, I like high reps, so I'd enjoy this deload for sure!

Good consistent work man!

ELmx479
06-13-2010, 07:53 AM
My legs hurt just thinking about those BSS's Ouch.

Ya, it wasn't the best feeling at the time but my legs were not sore at all. Actually I didn't get any soreness this week from the high reps. They just burn like hell at the moment.


I'm only a week behind you.:) My deload comes next week. I see you're changing all your exercises with almost every workout? I find that hard as it took a few workouts to find a comfortable ramp set for some of my exercises which I don't know their 1RM. Also, I thought he (D.R.) suggested that we change excercises after each cycle which I interpreted to mean every 5 weeks (or on the deload week)? Still, I like how you change some things to best fit your workout plan. I usually like volume so I try to add 6 sets for every excercise but that takes more than 1hr which most agree is the base amount of time to spend lifting. I don't want to take over your thread. so, great job. Also, I use a excel spreadsheet, & noticed that could probably help you log your stats/ progression better.

I don't change everything each workout. Just a minor change with some things. For example that workout you quoted has not changed in 5 weeks. (Dead Lifts, Split Squats, Calf work) If I do change something there is always a reason. Coming from 5/3/1 I had a really good idea what I can get 6 reps on for most lifts so it didn't take me any time to figure that out. Thanks for stopping in.


I like this kind of deload personally. You said it exactly - it reduces the intensity, but you're still getting the training effect from the higher reps. Personally, I like high reps, so I'd enjoy this deload for sure!

Good consistent work man!

Thanks man, I know your into the higher reps. I am too but I like to work up to something heavy then do a back down set with higher reps. Doing sets of 15 across just sucks! And makes you feel like a woman.


Saturday

OH Press
25x15
45x15
70x15
70x15

Pull Up
15
12

DB Skull Crusher
2x15 with 15's (big weight here!!! LOL)


Well, I am glad this 15 rep crap is over because I hate it! I could live with sets of 10 or maybe 12 but not 15. It's really strange how light the weight feels then all of the sudden it's like hitting a wall. Must be the different muscle fibers being worked with high reps.

As for the next few weeks I will be using pretty much the same thing I've been unless my body or schedule says otherwise.

Monday- Squat, GM, Calves
Tuesday- Bench, Row, Biceps
Thursday-Dead Lift, Split Squat, Calves
Saturday- OH Press, Pull Up, Triceps

Off Road
06-13-2010, 08:19 AM
Deload over...time to kick some butt :)

detroiter
06-13-2010, 09:32 AM
Well, I am glad this 15 rep crap is over because I hate it! I could live with sets of 10 or maybe 12 but not 15. It's really strange how light the weight feels then all of the sudden it's like hitting a wall. Must be the different muscle fibers being worked with high reps.

I think the burn comes from depletion of cellular energy within the muscle, and of course the buildup of metabolic waste (lactic acid, ammonia, etc)...

Like the article says, 15 rep range won't recruit as many motor units as a 5-8 rep range of course, but trains the muscle in a different way (strength endurance, removal of metabolic waste). Looking forward to my deload... curious to see what my body can handle for 15 reps since I've never done 15 reps of anything besides squats and pushups. I have benched 135 for 14 reps so I know this is going to suck.

ELmx479
06-14-2010, 06:35 PM
Deload over...time to kick some butt :)

Yaaaa Buddyyyyy.... Light weight!!


I think the burn comes from depletion of cellular energy within the muscle, and of course the buildup of metabolic waste (lactic acid, ammonia, etc)...

Like the article says, 15 rep range won't recruit as many motor units as a 5-8 rep range of course, but trains the muscle in a different way (strength endurance, removal of metabolic waste). Looking forward to my deload... curious to see what my body can handle for 15 reps since I've never done 15 reps of anything besides squats and pushups. I have benched 135 for 14 reps so I know this is going to suck.

Ya, first time I had ever done 15 reps also. Hopefully I can manage the higher reps better next time.


WEEK 6

Monday Legs

Squat
45x10
95x6
135x6
165x4
195x3
220x2
235x6 +2 +2 +2
185x10
135x10

Seated Leg Extension
45x20
90x15
90x15

Good Morning
75x8
85x6
95x6
105x6
115x6
125x6 +2 +2 +2
95x10

Calf Raise
45x10
95x6
115x6
135x6
155x6 +2 +2 +2


This workout was not that great. Energy and intensity was low. I almost went back to bed after foam rolling and warming up. That happens pretty often on Mondays so maybe I will switch up my order in the future. I am going to the beach in 5 weeks so I plan to keep my calories in check to lean down a few pounds. I have been eating near 4000 a day so I plan on staying between 3000-3200 this week and possibly a few hundred lower in the next few weeks.

Off Road
06-14-2010, 07:28 PM
You could write a book...5 weeks to a beach body :)
Nice start to the new cycle.

ELmx479
06-14-2010, 07:41 PM
You could write a book...5 weeks to a beach body :)
Nice start to the new cycle.

Haha, more like a year and a half of busting my ass plus 5 weeks beach prep. :nod:
Thanks man!

StLRPh
06-14-2010, 07:59 PM
Doing a lot of really good work EL! Enjoy the beach body :clown:

ELmx479
06-15-2010, 07:12 AM
Doing a lot of really good work EL! Enjoy the beach body :clown:

Thanks man, we'll see what happens with lower calories...


Tuesday

Bench Press
45x10
95x6
135x4
160x3
185x2
210x5 +2 +2 +2

Low Incline DB Bench
35x8
45x6
55x6
65x6
75x6 +2 +2 +2

DB Rows
45x10
55x6
65x6
75x6
85x6
100x6 +2 +2 +2
75x15

Chin Ups
8
8
8 +3 +3 +3

Curl
65x6
75x6
80x6 +2 +2 +2
50x15

Had a better session this morning. The 5th rep on the bench was pretty tough so I didn't want to go for 6 and fail because it would make the clusters even worse so I racked it at 5 which I was satisfied with. No weight for the chins today, the rows smoked me.

StLRPh
06-15-2010, 07:25 AM
Really good looking workout. Best of luck with the diet and the calorie deficit. At least you know its coming :)

ELmx479
06-15-2010, 07:53 PM
Really good looking workout. Best of luck with the diet and the calorie deficit. At least you know its coming :)

Thanks for the support.


Calories for yesterday and today were right at 3000 with 300 grams protein, 300 carbs, and 67 fat. (Of course give or take a few calories) Tomorrow will just be some steady state cardio so I will lower my carbs by cutting out the banana, orange, 8oz grape juice which will put me at roughly 2700 calories with about 75 grams less of simple carbs.

Off Road
06-15-2010, 08:18 PM
Smart move with the bench. It's fun watching somebody do this that knows how to regulate themselves.

Brian C
06-15-2010, 09:30 PM
Great work brotha! Kikn ass in here

Joe Black
06-16-2010, 02:58 AM
Agree with Offrad, smart call on the bench.

So how are you finding this compared to 5-3-1?

brihead301
06-16-2010, 07:04 AM
Agree with Offrad, smart call on the bench.

So how are you finding this compared to 5-3-1?

I'm wondering the same thing.

I know the primary goal of HCT is hypertrophy, but as we all know hypertrophy come from heavy lifting! So in regards to hypertrophy, what are your thoughts of the comparison of the two?

ELmx479
06-17-2010, 11:30 AM
Smart move with the bench. It's fun watching somebody do this that knows how to regulate themselves.

Thanks for the wise words :bow:


Great work brotha! Kikn ass in here

Thanks for stopping by!


Agree with Offrad, smart call on the bench.

So how are you finding this compared to 5-3-1?

Thanks, so far I like it better. I feel that I have enough experience to read my body and know my limits on that given day vs. following a "chart" for the weights I am using that day. However, some people need to follow a chart or they will be jumping all over the place leading no where.


I'm wondering the same thing.

I know the primary goal of HCT is hypertrophy, but as we all know hypertrophy come from heavy lifting! So in regards to hypertrophy, what are your thoughts of the comparison of the two?

Well, you already know I like this style of training better but I still want to wait until I have 3 solid months in before I state the facts on what it did for me looks wise. I am also learning hypertrophy is not all just heavy lifting but working the muscle during the entire set not just moving the weight. I have really been focusing on that with this routine as well. I think you would really like what you see if you gave it a try with the way you train for sure.


Thursday

Squat
Air x10
45x10
95x6
135x6
165x6
195x6
225x6 +2 +2 +2

Rack Pull (bottom of knee)
135x6
185x6
225x6
275x6
315x6
355x6 +2 +2 +2
225x10 (from the floor)

DB Bulgarian Split Squat
25's x10
30's x10
35's x10

Calf Raise
45x10
95x6
115x6
135x6
155x6
175x6 +2 +2 +2
95x12


This was a great session, I was not really happy with Monday's squats so I wanted to squat again today and glad I did because they felt great. Didn't even worry about the weight, every rep was nice and controlled with text book form. I see a good bit of people doing Rack Pulls so I wanted to give them a try for the first time today. They are fun but seem to take the lower body out of the movement compared to pulling from the floor. Didn't cluster the split squats, wanted to hit some higher reps to destroy my legs.

Off Road
06-17-2010, 01:36 PM
Sometimes the squat feels much better after having done it recently. Glad you had a good session with it.

StLRPh
06-17-2010, 01:46 PM
Looks like a very good session EL. Heavy weight and good selection of lifts

J.C.
06-17-2010, 05:15 PM
Rack pulls look good. It must be really satisfying to have one lift where you can move some properly heavy weight.

ELmx479
06-19-2010, 04:45 AM
Sometimes the squat feels much better after having done it recently. Glad you had a good session with it.

I agree, must be why Starting Strength works so well for squats. I am thinking about doing squats for both lower body days to get my numbers up.


Looks like a very good session EL. Heavy weight and good selection of lifts

Thanks, it did feel great.


Rack pulls look good. It must be really satisfying to have one lift where you can move some properly heavy weight.

Thanks man, that is the only "one" lift I can actually move a decent amount of weight.


Saturday

OH Press
25x10
45x6
65x6
85x6
100x6
115x6 +2 +2 +2

Chin Up
BW x6
BW x6
+26x6
+45x6 +2 +2 +2
BW x10

DB Skull Crusher
15's x10
20's x6
25's x6
30's x6 +2 +2 +2
20's x10


Should have stayed in bed this morning. Tweaked something in my neck/traps AGAIN!!! on the Press. What a PERFECT way to start the weekend!!! :swear:

StLRPh
06-19-2010, 06:14 AM
Tough luck, foam rolling helped me when I did something similar. Maybe a massage would help?

Off Road
06-19-2010, 06:49 AM
Sorry to hear you tweaked your neck again. I wonder why that happens?
Anyway, getting close to pressing the big plates...cool.

ELmx479
06-20-2010, 09:11 PM
Tough luck, foam rolling helped me when I did something similar. Maybe a massage would help?

Tough luck is right, I used the foam roller a few times and had my gf massage it but the damage is done.


Sorry to hear you tweaked your neck again. I wonder why that happens?
Anyway, getting close to pressing the big plates...cool.

I really wish I knew why myself. It would be very understandable if I was on the last set, last rep, grinding it out and my form slipped a bit. This happened on the warm up set of 85x6. Nice and controlled, lowering the bar and felt the same tweak in my left trap into my shoulder blade. VERY frustrating to say the least. I am thinking that by using the bar it is just not as natural of a motion that dumbbells allow. Then again I did the OH Press for months on 5/3/1 without many issues.

So, to sum it up. I have been foam rolling like usual, iced the area a few times, been taking Ibuprofen, and just taking it easy. It was horrible yesterday because I could barely move my head but slightly better today. Doubt I will be doing much, if any lifting this week.

Keith
06-20-2010, 09:34 PM
Dude, I don't strict overhead press anymore because of the injuries that have come along with doing them, lol - only push press. You should NOT be foam rolling an injury! That's one of the worst things you can do. Everything else you're doing for it sounds great, but do not try to deep tissue that **** out. Rest, ice and rest is about all you can do. Sorry to hear, injuries are never fun but apart of heavy lifting.

ELmx479
06-20-2010, 09:44 PM
Dude, I don't strict overhead press anymore because of the injuries that have come along with doing them, lol - only push press. You should NOT be foam rolling an injury! That's one of the worst things you can do. Everything else you're doing for it sounds great, but do not try to deep tissue that **** out. Rest, ice and rest is about all you can do. Sorry to hear, injuries are never fun but apart of heavy lifting.

Ya, I have been searching around and it seems like the OH Press has caused a fair amount of injuries. It really sucks that I wasn't even on my heaviest set. I know you really shouldn't foam roll an injury but it feels much better when I do and helps loosen up the muscle so I can move my head more. Looks like I will just stick to dumbbell pressing.

J.C.
06-21-2010, 08:18 AM
Why shouldn't you foam roll an injury? If it's only a muscular strain why wouldn't that help?

NUCadet97
06-21-2010, 09:33 AM
Why shouldn't you foam roll an injury? If it's only a muscular strain why wouldn't that help?

IMO sounds like you may have strained either a trap or rhomboid. This is fairly common in both OH press and shrugs because you turn your head to either side or hyperextend it upwards while under strain. I do this once about every six-eight months and it kills. My LMT has told me that since it is a muscle strain to use the foam roller and ice/heat rotation she told me to stop on the tender area for a couple of seconds until you can feel it release. It saved me some $ as I would ususlly go see her for a deep tissue massage when I got one.

Here's how I generally do it I lie with my arms are straight over my head with my palms facing each other like a pencil dive then roll from the base of my shoulder blades up to the base of my head.

Hope this helps

detroiter
06-21-2010, 10:13 AM
I'm going to drop the "C" word here (chiropractor). Neck misalignments are easy to get fixed, don't suffer unnecessarily. Strained muscles and misalignments go hand in hand, so there is a good bet that you are out of alignment. Which came first isn't important, the muscles has a greater capacity to heal than the joint.

NUCadet97
06-21-2010, 02:35 PM
I'm going to drop the "C" word here (chiropractor). Neck misalignments are easy to get fixed, don't suffer unnecessarily. Strained muscles and misalignments go hand in hand, so there is a good bet that you are out of alignment. Which came first isn't important, the muscles has a greater capacity to heal than the joint.

Totally agree, I love my chiro almost as much as my LMT

ELmx479
06-22-2010, 07:59 PM
Appreciate the suggestions, as for the chiropractor. I just went about 2 weeks ago to get everything adjusted. It seems to help my lower back or hip if I have some pain but don't care for the neck cracking. Never seems to make matters better, sometimes even worse. I tweaked the same spot a week before starting this program and went to the chiro and it didn't help at all. I plan on sticking with dumbbells for overhead pressing in the future and hope this don't happen again.

Also, I am feeling much better today. Did a bunch of foam rolling, squats with an empty bar, and 30mins of steady state cardio. However, I still plan not to lift until next week just to be safe. July is going to be a very busy month for me so I will be using the 3 days a week program outlined for HCT-12 until things calm down after summer.

brihead301
06-24-2010, 08:17 AM
What would a weekend be without something tweaked????

Eh, you'll be okay!

I have killer tendonitus in my elbows right now from my increased volume on my pressing movements....so stuff is sucking for me right now too!!!

Maybe I will take you up on your suggestion to give this program a shot. For some reason, I've been more interested in hypertrophy and looks lately then strength...but I'm afraid to make the conversion from 'powerbuilding' to 'bodybuilding'.

ELmx479
06-28-2010, 08:31 PM
What would a weekend be without something tweaked????

Eh, you'll be okay!

I have killer tendonitus in my elbows right now from my increased volume on my pressing movements....so stuff is sucking for me right now too!!!

Maybe I will take you up on your suggestion to give this program a shot. For some reason, I've been more interested in hypertrophy and looks lately then strength...but I'm afraid to make the conversion from 'powerbuilding' to 'bodybuilding'.

I here ya, it's been almost 2 years of serious lifting for me, (aside from elbow surgery) and I am finding myself more and more interested in looks instead of strength. For more than just the simple fact of looking better. Once summer is over I really plan on taking things to a new level.

Getting back into the swing of things this morning....

Monday
Squat
45x12
95x6
135x6
165x6
195x6
225x6 +2 +2 +2
135x15

Dead Lift
135x10
185x6
225x6
275x6 +2 +2 +2
185x10

Calf Raise
45x10
95x6
115x6
135x6
155x6
175x6 +2 +2 +2
95x15

E-Z Bar Curl
45x6
55x6
65x6
75x6
85x6 +2 +2 +2
55x15

Decline Sit Up
6
6
6
6 +2 +2 +2


Feels good to lift again. Nothing crazy today, didn't want to go to heavy on the deads because of the injury. Hope everything goes ok on Wednesday with the upper body stuff. Body weight is down to 197.

Off Road
06-28-2010, 10:12 PM
Nice job El. I think as people start bumping their head against their current strength limits, the hypertrophy side of the fence starts looking more doable. But, I'm still a firm believer in building muscle through strength. That's why this program should work very well with it's strength progression.

StLRPh
06-29-2010, 06:00 AM
Very good session. HCT looks like something that you can get pretty strong at while still getting your pump on :)

brihead301
06-29-2010, 09:43 AM
I've been considering switching to the hypertrophy side of things personally. I've been getting bad elbow tendonitus lately from all the heavy training mixed with the hypertrophy assistance work mixed with the Jiu-jitsu.....I'm thinking that I need to drop something, and focus on just one aspect of training along with the BJJ. The only thing is that I just don't feel right going to the gym and not lifting progressively heavier and heavier each session. I'm not saying that HCT-12 doesn't have progressive lifting in it, it's just that it's focus is not based purely on the numbers, but rather on the hypertrophy aspect.

Anyway, ya I've been wondering why exactly I have been training for strength and not looks....I'm gonna do another cycle or two of 5/3/1, and make my decision of whether or not to switch. It has been exactly 1 year for me that I have been on the program.

ELmx479
06-30-2010, 08:15 PM
Nice job El. I think as people start bumping their head against their current strength limits, the hypertrophy side of the fence starts looking more doable. But, I'm still a firm believer in building muscle through strength. That's why this program should work very well with it's strength progression.

Thanks man, I am just finding less satisfaction in training for strength. Even if I hit a PR on a certain lift it feels great at the moment but the feeling is short lived. Training for hypertrophy is much better off in the big picture I feel. The strength will still come it but is not my main focus anymore. Learning to train the muscle and not the movement is something I'm very interested in getting better at also.


Very good session. HCT looks like something that you can get pretty strong at while still getting your pump on :)

Thanks bud, your right. It's a fun program.


I've been considering switching to the hypertrophy side of things personally. I've been getting bad elbow tendonitus lately from all the heavy training mixed with the hypertrophy assistance work mixed with the Jiu-jitsu.....I'm thinking that I need to drop something, and focus on just one aspect of training along with the BJJ. The only thing is that I just don't feel right going to the gym and not lifting progressively heavier and heavier each session. I'm not saying that HCT-12 doesn't have progressive lifting in it, it's just that it's focus is not based purely on the numbers, but rather on the hypertrophy aspect.

Anyway, ya I've been wondering why exactly I have been training for strength and not looks....I'm gonna do another cycle or two of 5/3/1, and make my decision of whether or not to switch. It has been exactly 1 year for me that I have been on the program.

That's how I felt. Asked myself, why am I training? If I can bench 315 or squat 405 does that mean I will be happy with the way I look and feel? No, not at all. 1 year is a really long time to be on a program and you've done an awesome job sticking with it so I'm sure your body is ready for something different. You can always go back to training for strength. I mean it's just a hobby for us so we can do whatever makes us happy.


Wednesday
Low Incline DB Bench
25x10
35x8
45x6
55x6
65x6
75x6 +2 +2 +2
45x12

One arm DB Row
45x10
55x8
65x6
75x6
85x6
100x6
110x6 +2 +2 +2

Seated DB Press (was very careful with these)
15x10
20x8
25x6
30x6
35x6 +2 +2 +2

Chin Ups
BW x6
BW x6
+25x6
+35x6 +2 +2 +2
BW x8

Dips
BW x6
BW x6
+25x6
+35x6 +2 +2 +2
BW x8


Pretty good session, it was early this morning and I already have some soreness in my chest now so I know whats coming the next 2 days. It was pretty tough doing all these lifts in one session but only doing 3 days a week is nice for recovery.

StLRPh
06-30-2010, 08:40 PM
Very impressive with the chins and dips

Off Road
06-30-2010, 09:26 PM
That's funny, I'm having the exact opposite thoughts. I want to get back to strength training because I'm just not into the whole body image thing. Strength is something I can be proud of accomplishing for myself. A bodybuilding type physique, while a great accomplishment, means very little to me. I'm more of a flannel shirt guy and not prone to showing off my muscles (if I actually have any). I just want to be the big, strong old guy that can out-lift all the high school kids :)

ELmx479
07-01-2010, 11:18 AM
Very impressive with the chins and dips

Thanks, I can usually do a bit more but the other lifts taxed me pretty good. I will put chins first on Monday.


That's funny, I'm having the exact opposite thoughts. I want to get back to strength training because I'm just not into the whole body image thing. Strength is something I can be proud of accomplishing for myself. A bodybuilding type physique, while a great accomplishment, means very little to me. I'm more of a flannel shirt guy and not prone to showing off my muscles (if I actually have any). I just want to be the big, strong old guy that can out-lift all the high school kids :)

I understand that, whatever keeps us going right? I am still going to work on getting stronger but my main focus is looks at this point.

Body weight was at 196 this morning so that's down 4lbs in 2 weeks since I cut a few things out (mainly sugar and creatine)

J.C.
07-01-2010, 01:09 PM
Good work on everything. Seems like you're really getting into the program now.

Although I'm with Off Road about strength training. I saw this:


That's how I felt. Asked myself, why am I training? If I can bench 315 or squat 405 does that mean I will be happy with the way I look and feel? No, not at all.

And thought "Yes! Absolutely!" I would only be satisfied with myself by having quantifiable achievements. To each his own, but that's how I see it.


That's funny, I'm having the exact opposite thoughts. I want to get back to strength training because I'm just not into the whole body image thing. Strength is something I can be proud of accomplishing for myself. A bodybuilding type physique, while a great accomplishment, means very little to me. I'm more of a flannel shirt guy and not prone to showing off my muscles (if I actually have any). I just want to be the big, strong old guy that can out-lift all the high school kids :)

Damn right. You should check out this old man lifting a fridge. (http://www.70sbig.com/?p=2073) I'd love to do that in my 50s.

What I like about HCT-12 is that it seems to emphasize both strength and hypertrophy. I desperately need some more upper-body mass and I think this could be the ticket. My long term plans are to run this till about September then lower the reps and go for pure strength.

ELmx479
07-02-2010, 07:26 PM
Good work on everything. Seems like you're really getting into the program now.

Although I'm with Off Road about strength training. I saw this:



And thought "Yes! Absolutely!" I would only be satisfied with myself by having quantifiable achievements. To each his own, but that's how I see it.



Damn right. You should check out this old man lifting a fridge. (http://www.70sbig.com/?p=2073) I'd love to do that in my 50s.

What I like about HCT-12 is that it seems to emphasize both strength and hypertrophy. I desperately need some more upper-body mass and I think this could be the ticket. My long term plans are to run this till about September then lower the reps and go for pure strength.

Well, I have been lifting serious for almost 2 years now and my numbers are far from impressive. I have even bulked up from 185 to 220 last winter for my squat to only go up a few pounds. I could bench 225x5 which is nothing to brag about but had a small gut. That made me realize that just because I hit X amount of weight X amount of reps that does not mean I will feel or look good. I just feel that I will be much more satisfied with a lean, balanced physique than a 1000lb plus total.


Friday

Squat
Air x20
45x12
95x6
135x6
165x6
195x3
220x2
235x6 +2 +2 +2
155x15

Romanian Dead Lift
45x12
95x8
135x6
155x6
175x6
185x6 +2 +2 +2
95x10 GM
95x10 GM


Had no energy at this point so that was it. Tried RDL's and felt like a waste of time compared to GM's for hamstring activation. I have been kicking a few idea's around for my training in the future and might do some trial and error with a body part split. I may even start working with Allen Cress using a custom routine.

Off Road
07-02-2010, 08:14 PM
I may even start working with Allen Cress using a custom routine.
Wow, you are getting serious. Whatever you decide, I wish you luck.

ELmx479
07-02-2010, 08:30 PM
Wow, you are getting serious. Whatever you decide, I wish you luck.

Thanks, I am pretty serious about training at this point as it's the only hobby I have going on. However, I don't want to burn myself out and give it all up one day.

StLRPh
07-03-2010, 06:57 AM
Great job EL

Keith
07-03-2010, 11:07 AM
I may even start working with Allen Cress using a custom routine.

Dude, that's ****ing awesome. He seems very intelligent and I'm sure whatever program he gives you, you'll see progress.

ELmx479
07-08-2010, 10:04 AM
Great job EL

Thanks man!


Dude, that's ****ing awesome. He seems very intelligent and I'm sure whatever program he gives you, you'll see progress.

That's what I would hope for. However, I'm afraid of spending the money and it be a program I could have made myself. For the time being I am just going to keep training hard using an upper/lower split like usual. I need to get some pics up for some opinions from you guys.

Also, other than checking E-Mail on my phone I have not been online at all so I haven't been able to check up on anyone's journal but I'm sure you guys are still busting your ass.
I have a lot going on in the summer but will update my journal at least once a week.

Monday

Seated DB Press (flat bench, no back support)
15x10, 20x6, 25x6, 30x6, 35x6, 40x6 +2 +2 +2, 20x12

Chin Up (50 reps total)
BW x6, BW x6, +25x6, +35x3, +45x6 +2 +2 +2, BW x10, BW x7

Dips (50 reps total)
BW x6, BW x6, +25x6, +35x3, +45x6 +2 +2 +2, BW x10, BW x7

I was impressed that I could match the dips with chins, they have always been a weak area for me.


Tuesday

Squat
45x10, 95x6, 135x6, 165x4, 195x3, 220x2, 235x6 +2 +2 +2

Bulgarian Split Squat (dumbbells)
25x10, 30x10, 35x10, 40x8

Lying Leg Curl
4x10

Calf Raise
45x10, 95x6, 115x6, 135x6, 155x6, 175x6 +2 +2 +2, BW x20

The Split Squats murdered my legs and glutes, they are still sore today. That has to be the best leg movement for me. No back strain like squats can give you, keeps constant tension on the quads during the entire set, and you don't even need a lot of weight.

Thursday

Low Incline DB Press
25x10, 35x8, 45x8, 55x6, 65x6, 75x6, 75x6, 45x12

One Arm DB Row
45x12, 55x12, 65x12, 75x12, 85x12, 100x8 +4

EZ-Bar Curl
45x6, 55x6, 65x6, 75x6, 85x6 +2 +2 +2, 55x15

Felt really good today, I am really liking the low incline DB press for hitting chest, seems to work much better than just flat bench with a bar. However, I don't like doing the clusters with them because it sucks flipping those 75's up every 30 seconds with no spot so I just did an extra set. Bumped up the reps on the rows because I wasn't getting much from low reps with that lift.

StLRPh
07-08-2010, 11:10 AM
great work with all sessions!

Off Road
07-08-2010, 12:04 PM
Holy update Batman...Nice going man.

Keith
07-08-2010, 01:09 PM
Yeah, get some pics up! Great chins and dips, dude. I ended up wasting a lot of money on Phil Hernon. He gave me a stupid ****ing split, literally one of the dumbest things I've seen, and no it's not something that I may not know about. Online training is one of those things... it's a gamble that may or may not be what you expected and put into it.

ELmx479
07-09-2010, 12:26 PM
great work with all sessions!

Thanks for checking in.


Holy update Batman...Nice going man.

Haha, busy week, no time for the computer but always time to train. Thanks!


Yeah, get some pics up! Great chins and dips, dude. I ended up wasting a lot of money on Phil Hernon. He gave me a stupid ****ing split, literally one of the dumbest things I've seen, and no it's not something that I may not know about. Online training is one of those things... it's a gamble that may or may not be what you expected and put into it.

Thanks for the info, I do remember you saying about that being a total waste of money and time in your journal awhile back. Maybe I am just getting too ahead of myself expecting fast gains while being natural and having crappy genetics.


Friday Birthday workout!!!! :birthday:

Squat
45x12
95x6
135x6
165x4
195x3
220x2
240x6 +2 +2 +2
135x25

Dead Lift
135x10
185x6
225x4
275x2
300x1
315x6 +2 +2 +2
185x12

Hanging Leg Raise
4x10

Single Leg Calf Raise
4x10

I didn't like the idea of pulling after doing rows and curls yesterday but I really felt like dead lifting today. Squats felt really good today, I have been going barefoot lately after using chucks for a few months. Now it's time to enjoy a steak on the grill for my birthday followed by a weekend of relaxing :cool:

StLRPh
07-09-2010, 01:12 PM
Happy birthday and great workout.

As far as online stuff, it can work both ways. The one time I did it, I didn't really get much personalized info BUT he did give me some direction as to where to look and what to read to learn how to do some of these thing myself.

Another bonus was that I stuck to the program for the 3 months of consultation better b/c I paid for it.

Off Road
07-09-2010, 01:23 PM
Happy Birthday. Enjoy the steak...Yummy.

J.C.
07-09-2010, 03:38 PM
Good work with the chin-ups. I'm tempted to do some density work like that at some point; maybe at the end of this cycle to push through a plateau.

More importantly, Happy Birthday!

ELmx479
07-12-2010, 07:36 PM
Happy birthday and great workout.

As far as online stuff, it can work both ways. The one time I did it, I didn't really get much personalized info BUT he did give me some direction as to where to look and what to read to learn how to do some of these thing myself.

Another bonus was that I stuck to the program for the 3 months of consultation better b/c I paid for it.

Thanks! The more I think about it the more it seems like a waste of money but who knows. I mean as much as some people make it out to be smoke and mirrors it's really not. There is no secret program or diet. It's all trial and error for each person.


Happy Birthday. Enjoy the steak...Yummy.

Thanks, it was awesome! My diet went down hill from that point on..well maybe by my standards.


Good work with the chin-ups. I'm tempted to do some density work like that at some point; maybe at the end of this cycle to push through a plateau.

More importantly, Happy Birthday!

Thanks bud, it was a good one.



Monday

Pull Ups (straight bar, slightly wider than shoulder width)
10, 10, 8, 7, 7, 7 +3 +3 +3 +3

Seated DB Press
15x10, 20x6, 25x6, 30x6, 35x6, 40x6 +2 +2 +2, 25x10

Dips
10, 10, 10 (shoulder was hurting so I stopped here)

DB Skull Crusher
20x10, 25x6, 30x6 +2 +2 +2


This is my final week of lifting and work before the BEACH :clap: I can not wait to get away, relax, and eat a bunch of bad (good tasting food)

ZMoberg
07-12-2010, 08:55 PM
Great work on the pull ups EL, have fun at the beach man and enjoy it. (it's coming down to the wire for us to enjoy it down here)

StLRPh
07-13-2010, 06:34 AM
Great job and enjoy the down time

brihead301
07-13-2010, 07:24 AM
Killin it in here man!!!! Happy belated B-day.

Enjoy the beach man, you deserve a break after all this training. I'm also going to the beach for a few days, but I just got off a deload last week....so I kinda don't feel right skipping another whole week....but f*** it, it's da beach so I'm gonna live it up!!!!

Have fun!

J.C.
07-13-2010, 07:32 AM
You're really good at pull-ups and chins. Enjoy the beach.

Off Road
07-13-2010, 08:58 AM
That's CRAZY pull-up power.

ZMoberg
07-13-2010, 09:51 AM
Looks like it's time to invest in a dip/chin belt! Add some weight to those babies.

ELmx479
07-13-2010, 07:10 PM
Thanks for the support, you guys keep me going for that extra rep!

ZMoberg- I have a chin/dip belt and always add weight but it was Monday morning and I was having a rough start after along weekend. Check a few of my past pull up workouts.



Tuesday

Squat
45x12
95x6
135x6
165x6
195x6
220x3
240x6 +2 +2 +2
185x10

Good Morning
75x10
95x10
105x10
115x10
115x10

Calf Raise
45x10
95x8
115x6
135x6
155x6
175x6 +3 +3 +3
95x15


Decent session, I'm slowly grinding my way up with the squats. 275x6 would be really nice. GM's felt awesome, by far my favorite lift to destroy my hamstrings.

StLRPh
07-13-2010, 07:20 PM
good session EL, 275 x 6 probably isn't that far away

ELmx479
07-16-2010, 07:37 AM
good session EL, 275 x 6 probably isn't that far away

Thanks, it seems like every time I work into 250+ on squats I end up hurting something so hopefully things will go better this time since I am using heavier weight more often with HCT-12 vs. once a month on 5/3/1.


Thursday

Low Incline DB Press
20x10 warm up
25x10 warm up
35x8
45x8
55x6
65x6
75x6
75x5
45x12

One Arm DB Row
55x10
65x10
75x10
85x10
100x8 +4

Push Up
3x12

DB Curl
20x10
25x6
25x6 +2 +2 +2

Chin Ups (did a set of 5 between every set from the beginning of the workout to the end)
20x5

Really good session, I felt like doing alot of chins so I did them between every set for a total of 100 reps. By the time I did the curls I could barely curl the 25's. It made for an awesome pump and kept my heart rate up the entire session.


Friday

Squat
45x12
95x6
135x6
165x6
195x6
225x6 +2 +2 +2

DB Split Squat
25x8
30x8
35x8
40x8
20x12

Single Leg Curl
4x10

Single Leg Calf Raise
4x10


Dropped back a few lbs on the squats and didn't do a drop set so I could destroy my legs with the BSS's. I actually started to get sick in the stomach during them but they are awesome.
I am getting ready for the beach today then going to the chiropractor to get everything adjusted before taking next week off. I will be back next Sunday and depending how I feel I might take 2 weeks off from lifting just to give me body a really good break before hitting it hard again. Plans are to gain some weight since I have been leaning down a bit, sitting at 193-195 in the mornings now with my abs being fully visible. It feels pretty damn good to be honest!

I'lllllll be baaaackkk :strong:

Off Road
07-16-2010, 08:05 AM
I really like what you did with the chins. I am going to have to try that from time to time.
Everything else looks great too. Except visible abs scare me, I don't ever want to be that thin again -- Ha

StLRPh
07-16-2010, 08:42 AM
in the mornings now with my abs being fully visible. It feels pretty damn good to be honest!


Except visible abs scare me, I don't ever want to be that thin again -- Ha

I go back forth myself, great job with everything EL

Off Road
07-22-2010, 08:13 AM
Waiting for an update...:)

brihead301
07-22-2010, 08:14 AM
All leaned out and ready to hit the beach....that's the way to do it!

I know abs are ghey around a lot of forums, but I'll admit, that it is always a good feeling to look in the mirror and be all cut up being able to see that all the hard training has built some good amounts of muscle!!

ELmx479
07-27-2010, 07:24 PM
Thanks for checking up on me guys. Vacation was great, didn't lift for 9 days but I rode my bmx bike about 10-15 miles a day while at the beach so I was pretty active. My body and mind needed a break from training and the foods I always eat. Had some really good food which felt great to just let loose and eat whatever I want. I wanted to get some pics up after a training session but haven't had time yet so I will post 1 or 2 from vacation. Body weight was actually down at 192.5 yesterday morning. Plans are to put on some quality size in the next few months.

Also, I was going to split up my training into body parts but decided to stick with the upper / lower split to hit my legs twice a week.

Current training set up
Monday- Lower
Tuesday- Upper (horizontal push, pull, triceps)
Thursday- Lower
Friday or Saturday- Upper (vertical push, pull, biceps)

Monday
Squat 45x12, 95x6, 135x6, 165x6, 195x6 +2 +2 +2, 135x12
Seated Leg Extension 3x15
Good Morning 75x10, 85x10, 95x10, 105x10
Leg Curl 3x15
Calf Raise 4x15

Tuesday
Low Incline DB Press 35x8, 45x8, 55x8, 65x8, 65x8
DB Row 45x12, 55x12, 65x12, 75x12
Close Grip Bench Press 95x6, 135x6, 150x6, 165x6 +2 +2 +2
Rope Push Downs 3x15


Felt great to get back into it. I cut the weight back on everything to prevent injury and severe DOMS for the first week back so I didn't cluster too much. I feel good and can't wait to hit it again Thursday.

ELmx479
07-27-2010, 07:37 PM
Pic from vacation, making a couch for my girlfriend in the sand...
http://i236.photobucket.com/albums/ff299/ERL05Nismo/beach2010.jpg

Keith
07-27-2010, 09:26 PM
Holy **** I didn't know you were that jacked!?! Damn, if I saw you on a beach I'd take a second look at you. *no homo*

You can never go wrong with a 2 upper, 2 lower split. They're always most fun and usually hit everything fairly equally. Glad to hear you had fun on your trip!

StLRPh
07-28-2010, 06:13 AM
great work EL. Can really tell the effort you've put into this. Glad you enjoyed the vacation, now back to work!

Off Road
07-28-2010, 06:53 AM
You kind of remind me of that warewolf dude from Twilight. You know, the one that all the teenage guys have been drooling over on the BB forum. You better not let them see that picture, they won't leave you alone :)

brihead301
07-30-2010, 07:05 AM
Elmx, will you go to the prom with me?

Haha, looks like all the hard work is paying off....You're definately one jacked mofo!

J.C.
07-30-2010, 07:45 AM
Ya, I was surprised too. Big arms. No wonder you're good at chins and pull-ups.

ELmx479
07-30-2010, 08:43 AM
Thanks for the feedback guys, didn't think I would get responses like that because I don't feel big at all. Well, unless I have a mega pump after a good session. My upper legs are pretty decent but my calves just plain suck! My pull up strength is decent because of my back for sure, after all the years of racing mx on a quad my back always got a good workout. I will have to get some flexed pics up when I get a chance.


Thursday

Squat
45x12
95x8
135x6
165x6
185x6
205x6 +2 +2 +2

Dead Lift
135x10
185x6
225x6
255x3
275x6 +2 +2 +2
175x12

Calf Raise
45x12
95x6
115x6
135x6
155x6
165x6 +3 +3 +3
95x15


Nice session, nothing too heavy but everything felt great. Wish I had some more choices for calf work. Maybe I will join a gym this fall. Looking forward to some pull ups tomorrow.

StLRPh
07-30-2010, 09:01 AM
Excellent session for getting back into it all

Keith
07-30-2010, 03:07 PM
You should definitely get some mandatory posing pics up in here. I need a new wallpaper, anyway. You actually enjoy pull-ups? It may be a strong suit of mine, but I can't ****ing stand them. About your calves, high reps always seem to be the best rep range to train with from what I've read. Because they're used so frequently on a daily basis from walking, you should train them in the same manner just with heavier loads, of course. Anywhere from 15-30 if I remember correctly. I wish I remembered the science behind that, but that's basically it in lamens terms.

ELmx479
07-31-2010, 10:56 AM
Excellent session for getting back into it all

Thanks man!


You should definitely get some mandatory posing pics up in here. I need a new wallpaper, anyway. You actually enjoy pull-ups? It may be a strong suit of mine, but I can't ****ing stand them. About your calves, high reps always seem to be the best rep range to train with from what I've read. Because they're used so frequently on a daily basis from walking, you should train them in the same manner just with heavier loads, of course. Anywhere from 15-30 if I remember correctly. I wish I remembered the science behind that, but that's basically it in lamens terms.

Haha, you can't take Wendler off your wall paper just for me. Ya, I enjoy pull ups. Probably my favorite upper body movement. Feels like I get a lot out of them compared to some other lifts. I have used high reps for calves in the past with no luck so that's why I'm giving the cluster method a try with lower reps. I am using a slow rep speed with a pause at the top and bottom of the movement but I just prefer to hit them a few different ways.


Saturday

Seated DB Press
20's x6
25's x6
30's x6
35's x6
40's x6 +2 +2 +2
25's x10

Chin Ups
BW x6
+15x6
+25x6
+35x6 +2 +2 +2
BW x10

Curls
55x6
65x6
75x6
85x6 +2 +2 +2
55x15

Finished up with some rear and side lateral raises.

J.C.
07-31-2010, 02:08 PM
Nobody gives a **** about your calves. But you're upper-body looks good, you should be pleased!

I've heard running can increase calf size and after some dedicated running practice this year I'm inclined to agree. Another shock tactic is to do the heavy raises and then do some running on an incline treadmill - anything to increase the workload basically.

StLRPh
07-31-2010, 03:18 PM
Solid session. I'm with JC, who gives a **** about calves?!? :)

LuNa
08-01-2010, 02:19 AM
Me three, calve training is plain stupid. I have been trying to catch up with your journal. Really nice looking sessions. That 275 with squats will easily be yours before the year is over.

Kiff
08-01-2010, 06:12 AM
Good effort mate,

Just caught up with your journal, looking good man!

ELmx479
08-01-2010, 07:42 PM
Nobody gives a **** about your calves. But you're upper-body looks good, you should be pleased!

I've heard running can increase calf size and after some dedicated running practice this year I'm inclined to agree. Another shock tactic is to do the heavy raises and then do some running on an incline treadmill - anything to increase the workload basically.


Solid session. I'm with JC, who gives a **** about calves?!? :)


Me three, calve training is plain stupid. I have been trying to catch up with your journal. Really nice looking sessions. That 275 with squats will easily be yours before the year is over.


Good effort mate,

Just caught up with your journal, looking good man!


Thanks for the support guys, I actually care about calf development a good bit. Mainly because I'm lacking in that area and want a balanced physic. I don't see how calf training is stupid. Guys with big upper bodies and bird legs looks stupid in my opinion. Now, if I was blessed with big calves it wouldn't be such an issue.
Diet was not the best over the weekend but you'll have that. Back into the routine tomorrow.

ZMoberg
08-01-2010, 07:56 PM
Give sled drags (or drag a tire) a shot, preferably up an incline. Box jumps, jump rope, there are a million things. But I do agree with you, guys with huge upper body's and stick legs are pretty comical. Keep up your work man.

ELmx479
08-01-2010, 08:00 PM
Give sled drags (or drag a tire) a shot, preferably up an incline. Box jumps, jump rope, there are a million things. But I do agree with you, guys with huge upper body's and stick legs are pretty comical. Keep up your work man.

Thanks for the input. Dragging a tire or sled is a really good idea for calves and cardio. I have been jumping rope lately so that should help also.

ELmx479
08-02-2010, 08:58 PM
Monday

Squat
45x12
95x6
135x6
165x6
195x6
215x6 +2 +2 +2
155x12

Good Morning
85x10
95x10
105x10
115x10
125x10

Calf Raise
45x12
96x6
115x6
135x6
155x6
170x6 +3 +3 +3
95x15


Basic and to the point, just how I like it.

J.C.
08-03-2010, 05:06 AM
Looking good man. How do you find the good mornings? I'm very tempted to do the four day routine this time around. If I did, then I could do SLDL one day and good mornings the other.

ELmx479
08-03-2010, 06:55 AM
Looking good man. How do you find the good mornings? I'm very tempted to do the four day routine this time around. If I did, then I could do SLDL one day and good mornings the other.

I love them and hate them at the same time. I have not found a movement that destroys my hamstrings like GM's. You don't need much weight either. I started doing them on the 5/3/1 routine after reading what Wendler had to say about them.


Tuesday

Flat Bench Press
45x12
95x6
135x6
160x6
185x6 +2 +2 +2
135x12

BB Rows
45x12
95x6
135x6
155x6
175x6
185x6 +2 +2 +2
135x12

Dips
BW x6
BW x6
+15x6
+25x6
+35x6 +2 +2 +2
BW x10

Finished up with some light skull crushers. I haven't done barbell bench press or rows for over 2 months so I figured what heck, might as well do something different today. Everything felt good.

Off Road
08-03-2010, 07:11 AM
Nice one El, Drop sets look solid too.

StLRPh
08-03-2010, 09:27 AM
Doesn't look like you lost much (if anything) on the barbell work

ZMoberg
08-03-2010, 09:30 AM
Do you find the drop sets beneficial? And your GM's, do you do those standing or seated? I'm trying to get a handle on those. Seem like a great core workout....

ELmx479
08-03-2010, 06:36 PM
Nice one El, Drop sets look solid too.

Thanks for checking in. I will have to check out your new journal.


Doesn't look like you lost much (if anything) on the barbell work

No, not much. I believe 205 is highest I've made it on the bench so far on HCT-12. I might have been able to get 190 or 195 this morning. I will probably go back and forth from flat bench and the low incline DB Presses which I love for hitting chest.


Do you find the drop sets beneficial? And your GM's, do you do those standing or seated? I'm trying to get a handle on those. Seem like a great core workout....

I have always liked doing a back down set of 10-15 reps no matter what program I'm doing. The weight always feels light and gives ya that extra pump. I do the GM's standing, I believe doing them seated takes the hamstrings out of the movement which is my main focus. GM's are an awesome lift if done correctly. They are rather advanced and take some practice. I will get a video next time I do them.

Keith
08-03-2010, 08:15 PM
I love them and hate them at the same time. I have not found a movement that destroys my hamstrings like GM's. You don't need much weight either. I started doing them on the 5/3/1 routine after reading what Wendler had to say about them.

Ahh, really? Even more than BSS?! I've done GMs just like Jim does, and they don't even compare to BSS!

Great work in here, BTW. Always impressed with how well you carry your own body weight.

StLRPh
08-04-2010, 01:45 PM
Saw the title to this article and had to post it for you:
http://dangerouslyhardcore.com/?p=137&cpage=1#comment-557

I haven't read it but his nutrition stuff is very good.

ELmx479
08-05-2010, 10:08 AM
Ahh, really? Even more than BSS?! I've done GMs just like Jim does, and they don't even compare to BSS!

Great work in here, BTW. Always impressed with how well you carry your own body weight.

Thanks bro, the split squats destroy my entire upper legs and glutes for sure but just for hitting the hamstrings the GM's work very well.


Saw the title to this article and had to post it for you:
http://dangerouslyhardcore.com/?p=137&cpage=1#comment-557

I haven't read it but his nutrition stuff is very good.

Thanks, I checked it out. Gave it a try today. Well, I don't have a leg press or a seated calf machine so I did seated calf raises using my smith machine with a pad on the bar.


Thursday

Single Leg Squat
6x6 per leg

DB Bulgarian Split Squat
20's x8
25's x8
30's x8
35's x8
40's x6

Lying Leg Curl
4x15

Seated Calf Raise
100 reps

Standing Single Leg Calf Raise
4x10


I planned on doing squats and dead lifts today but my back is still a bit sore from the rows and my lower back is feeling a bit beat up so I did a few things different today and I must say it hit my legs pretty well without putting any weight on my back. The single leg squat is a humbling experience for sure and I suggest giving them a shot if you never tried them before. I have not done the split squats for a few weeks so I Know what to expect for the next 3 days, really bad DOMS!!!!!!

Off Road
08-05-2010, 01:10 PM
Looks like some good "boobybuilder" sets there.

ELmx479
08-05-2010, 05:10 PM
Looks like some good "boobybuilder" sets there.

Haha, I figured you'd like them leg curls and calf work. You should give the single leg squats a try sometime.

brihead301
08-06-2010, 10:36 AM
Definately some nice training here. You choose some interesting lifts. Single leg squats....never tried them before!

Maybe I'm weird, but I love DOM's!!!! It makes me feel like I was really productive in the gym in the past days (even though we all know that's not true!)

Good stuff as always man!

ELmx479
08-06-2010, 09:12 PM
Definately some nice training here. You choose some interesting lifts. Single leg squats....never tried them before!

Maybe I'm weird, but I love DOM's!!!! It makes me feel like I was really productive in the gym in the past days (even though we all know that's not true!)

Good stuff as always man!

Thanks bro, main reason I choose those lifts yesterday is to give my back a break while still getting in some leg work and wow did it hit my legs hard. My legs are so sore today but I love it. I'm with you on that one, feels like you really did something that day.


Friday (late night workout)

Chin Up
BW x6
BW x6
+25x6
+35x6
+45x6 +2 +2 +2
BW x10
BW x8 +3

Seated DB Press
20x6
25x6
30x6
35x6
40x6 +2 +2 +2
25x12

BB Curl
55x6
65x6
75x6
85x6 +2 +2 +2
55x15

Finished up with some rear lateral raises. I was planning on lifting tomorrow morning before work but there was nothing going on tonight so I put on some good tunes and hit the weights. Overall a pretty good session. Still feeling really weak on the OH Pressing like usual. Time to rest up for a good squat session on Monday. (hopefully)

StLRPh
08-07-2010, 07:54 AM
Great work on the chins

Off Road
08-07-2010, 07:56 AM
Dang dude...those chins are incredible.

Liftersize
08-07-2010, 02:35 PM
chins are sick!

whats the deal with the seated db press, you could do way more than that cant you?

ELmx479
08-09-2010, 08:44 PM
Great work on the chins


Dang dude...those chins are incredible.


chins are sick!

whats the deal with the seated db press, you could do way more than that cant you?

Thanks guys, I don't know what the deal is with my OH strength. It is embarrassing to say the least. My best standing press with a BB is 125x5 but I keep hurting myself doing them so I switched to seated DB Presses to avoid injury and I am really weak with them.


Anyway, I decided to go back to my old journal and change my training a bit. Basically the past 2 programs I have been on uses one final heavy set and now that I look back I seemed to make better gains on using sets across with the same weight. I felt more confident with heavier weight also. I will still be using the HCT-12 method with some of my training.

For any of you guys who want to check it out....
http://www.wannabebig.com/forums/showthread.php?128310-From-weak-to-STRONG!!!&p=2366991#post2366991

Behemoth
08-13-2010, 08:16 PM
Weighted chins are always tough. I'm new in here and it's probably been covered, but what's your height and weight?