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rdearmond573
05-15-2010, 12:57 AM
Okay so I started this on Monday but I was I've been pretty lazy with posting it, half of the reason because I have a sprained wrist (I assume that's what it is) and I couldn't do the entire workout. My goal by the beginning of next school year (late August) is to be able to rep 225 five times. I am at 2 reps as of 2-3 weeks ago.

Stats
--------------
Age: 20
BW: 168
Height: 6 ft

Best Lifts
---------------
Bench: 235x1
Squat - 205x1
Dead - 255x1

Monday May 10
----------------------
Bench
Barx6
95x6
115x6
135x6
155x6
175x6
195x6+2+2+2

DB Rows
20x6
40x6
60x6
80x6+2+2+2

Tuesday May 11
------------------------
Box Squat
Barx6
95x6
115x6
135x6
155x6
175x6
185x6+2+2+2

Calf Raises
Don't remember the weight but I did the entire set regiment

Friday May 14
----------------------
Bench
barx6
95x6
115x6
135x6
155x6
175x6
200x6+2+2+2 PR

DB Rows
25x6
45x6
65x6
75x6
85x6+2+2+2

Close Grip
135x6
155x6
165x6+2+2+2

OH Press
barx6
65x6
85x6
105x6+2+2+2

Lat Pulldowns
Don't remember the weight again but did the entire regiment

The wrist still hurt but it felt good enough to do everything. Hopefully I'll be back to normal soon. I feel bad that I couldn't complete the entire workout on Monday and Tuesday but best believe I'm set to be on track now. Sorry for the long post!

AKMass
05-15-2010, 12:50 PM
Off to a good start there. Are you on a 3-day split? Not going to throw in deads or a dead variation? Or did you just leave them out b/c of the wrist?

rdearmond573
05-17-2010, 12:57 AM
forgot to mention that part. im doing program 2. the wrist has given me time to figure out how I want to incorporate deads with squatting. im thinking about squatting one day and deads the next. on each off day do an accessory workout for the other.

rdearmond573
05-17-2010, 10:45 PM
Couldn't have asked for a better workout. Every exercise went up by 5 pounds so I'm extremely excited about how things are going. The best part was that my wrist only hurt a little on close grip which doesn't surprise me because it puts more stress on it.

Monday May 17, 2010
Bench
95x6
115x6
135x6
165x6
185x3
205x6+2+2+2 PR << only did 3 reps of 185 to prepare myself for this

DB Rows
25x6
40x6
60x6
75x6
90x6+2+2+2 PR

Close Grip
135x6
155x6
170x6+2+2+2 PR

DB Shoulder Press
25x6
35x6
45x6
55x6+2+2+2 PR << Could have done 60x6, they felt so easy

Pull Ups
I just did a few sets of 6 and then the 6 rest pause sets. Check my thread in the bodybuilding thread because I need some advice.

Off Road
05-18-2010, 12:27 AM
Nice work.

AKMass
05-18-2010, 05:19 AM
Nice job on the bench bro!

rdearmond573
05-18-2010, 11:53 AM
Thanks guys, I'm pretty excited about the bench. Do you think it's a good idea to do squats and deads on their own day? For example, on B1 I'll do squats and rack pulls for help on deads. On B2, I'll do deads and leg press or something to help squats. Sound like a good idea?

Off Road
05-18-2010, 12:09 PM
Do you think it's a good idea to do squats and deads on their own day? For example, on B1 I'll do squats and rack pulls for help on deads. On B2, I'll do deads and leg press or something to help squats. Sound like a good idea?
It's entirely up to you. However, I wouldn't serve too many maters, there's time down the road to hit everything. Simple is better.

Daniel Roberts
05-18-2010, 03:07 PM
Here's what I wrote in the FAQ and OffRoad is also correct but you have a choice -

Making changes to the training splitsQ. I plan on doing the 4-day routine. Can I do Mon/Tues, Thurs/Fri or does that leave too many rest days over the weekend? Also, should ĎA1í and ĎA2í have the same exercises or should each one have its own blend?

A. Keeping it to weekdays is fine. A1 and A2 donít necessarily have to have the same exercises, but I suggest initially seeing how you get on with keeping them the same. The fewer variables you need to keep track of the better.
However, it is your routine. We have given you the outline and the plan to follow. It is up to you to make it work best for you. If you want different variations of the same movement, go for it. I have no issues with using a variation on a theme. A dumbbell bench and a Hammer Strength bench are both going to work the horizontal pressing muscles after all, which is all youíre really after.

Astreocclu
05-18-2010, 03:57 PM
Man good job, youll hit your goals easy!

rdearmond573
05-18-2010, 04:26 PM
Thanks to the two of you for answering my question.

Thanks astreocclu, I'm hoping that easy is how it goes!

rdearmond573
05-19-2010, 10:03 PM
Wednesday May 18,2010
Squats
95x6
115x6
135x6
155x6
185x6
190x6+2+2+2 << did box squats

BB Curls
barx6
55x6
65x6
75x6+2+2+2

Calf Raises on Leg Press Machine
90x6
140x6
180x6
230x6
270x6
290x6+2+2+2

Rack Pulls
95x6
135x6
165x6
185x6
205x6+2+2+2 <<< First time doing rack pulls....kinda weird lol. Doesn't feel like I'm doing a lot of work that would help anything

Good workout....As squat weight increases, I hate em more and more. Reminds me why I hate legs but I am hopeful I will enjoy them one day.

Off Road
05-19-2010, 10:05 PM
Nice job...squats suck no matter how you look at it--lol

rdearmond573
05-19-2010, 10:26 PM
Nice job...squats suck no matter how you look at it--lol

Yeah. I've never been a legs type of guy so making myself get into it is a challenge, but it's nothing that I can't accomplish.

AKMass
05-20-2010, 05:09 AM
Nice job getting the squats in there. I get nervous pretty much every squat day, I never know how much weight I'll hit, and it's ALWAYS hard. Crap....I have to squat tonight.

rdearmond573
05-20-2010, 10:13 PM
Nice job getting the squats in there. I get nervous pretty much every squat day, I never know how much weight I'll hit, and it's ALWAYS hard. Crap....I have to squat tonight.

Have fun!

Thursday May 20, 2010
Bench
95x6
115x6
135x6
155x6
175x6
190x6
210x6+2+2+2 PR << The last rep of every set was absolutely brutal to get up, but I got em all on my on will

OH Press
65x6
85x6
105x6
115x6+2+2+2

DB Rows
30x6
50x6
70x6
80x6
90x6+2+2+2

Close Grip
135x6
155x6
165x6
175x6+2+2+2

Pulldowns
105x6
120x6
135x6
150x6+2+2+2

Was planning on working out tomorrow but some bodies from out of town were visiting so we went ahead and lifted tonight. Another PR on bench! Since they were tough as hell, I think I'm going to use this same weight next session.

ELmx479
05-20-2010, 10:27 PM
Solid efforts in here. We did the same weight on the first 2 bench workouts and I hope I can hit 205 and 210 like you did.


Thanks guys, I'm pretty excited about the bench. Do you think it's a good idea to do squats and deads on their own day? For example, on B1 I'll do squats and rack pulls for help on deads. On B2, I'll do deads and leg press or something to help squats. Sound like a good idea?

As for this, check out the first post in my journal to see how I'm doing the program. It may interest you.

rdearmond573
05-20-2010, 10:31 PM
I've actually taken a look at it already, I'm going to start doing squats one day with a deadlift accessory lift and then deadlifts and a squat accessory lift on the other day. I hope it all works out. As for the bench, you'll get it just keep pusin hard.

rdearmond573
05-22-2010, 10:56 PM
Saturday May 22, 2010
Deads
95x6
115x6
135x6
155x6
175x6
185x6+2+2+2

Calf Raises on Leg Press Machine
90x6
140x6
180x6
230x6
270x6
300x6+2+2+2

BB Curls
barx6
55x6
65x6
75x6
80x6+2+2+2

Bulgarian Split Squats << First time I've ever done these and they were hard as hell. Didn't do the clusters b/c my g/f was ready to leave.
20x6
25x6

ELmx479
05-23-2010, 06:11 AM
Nice session, I see you gave the good old Bulgarian Split Squats a try. IMO they are one of the hardest lifts to do. It will take you a few workouts to get the hang of them but they are well worth it.

rdearmond573
05-23-2010, 12:47 PM
Nice session, I see you gave the good old Bulgarian Split Squats a try. IMO they are one of the hardest lifts to do. It will take you a few workouts to get the hang of them but they are well worth it.

Yeah, I thought 20's would be somewhat light, but they proved to be a struggle. I'm going to keep working on them though.

Joe Black
05-24-2010, 12:49 AM
Bulgarian Split Squats are pretty tough if you have never done them before.

I have an issue with my foot whereby it;s hard to do lunge type movements, so I use the bench and do an elevated single leg squat and man they can be tough...Particularly to hold your balance and maintain form, but they do get easier each week as you do more of them.

Good luck with the HCT-12 program!

Pure Water
05-24-2010, 09:35 AM
Bulgarian Split Squats << First time I've ever done these and they were hard as hell. Didn't do the clusters b/c my g/f was ready to leave.
20x6
25x6

Gotta hate it when you're with someone and they want to leave but you're not finished your workout yet :swear:

rdearmond573
05-24-2010, 12:33 PM
Bulgarian Split Squats are pretty tough if you have never done them before.

I have an issue with my foot whereby it;s hard to do lunge type movements, so I use the bench and do an elevated single leg squat and man they can be tough...Particularly to hold your balance and maintain form, but they do get easier each week as you do more of them.

Good luck with the HCT-12 program!

Yeah balance was definitely key, especially since I have never done them before. I think I had good foot placement. I kinda learned how to do them by watching several videos. It's funny because they were easier on my right leg than my left leg. Maybe because that's my dominant leg in terms of skill and movements. Good luck to you as well!


Gotta hate it when you're with someone and they want to leave but you're not finished your workout yet :swear:

Yeah, it can be a bit of an annoyance because you tend to speed your workouts up. She's a member of anytime fitness so she sneaks me in at night so I have to try and match her time so we can finish about the same time.

rdearmond573
05-24-2010, 11:47 PM
Okay, I'm going on a huge rant. I was coming into tonight without a spotter so instead of pushing for another 5lb increase on bench, I was going to just go with 210 and prepare myself for the next session. I was feeling good about this workout too, bench had increased in weight 5lbs so I couldn't be happier. Now let me make it clear I understand 100% that we all have out days where we just aren't feeling it and what not, but I have never had anything happen to me like this. As I work up to my 6RM, 175 felt so heavy and 6 reps felt tough. I get to 210 and I felt like I was testing out a new max or something. I could only muster out 2 reps!! I honestly have no answer for what happened. I don't wanna be a drama queen or anything, but that gave me a huge shot to my confidence that had been building up since I started this program. The rest of the workout was alright....

OH Press
65x6
85x6
105x6
120x6+2+2+2

DB Rows
45x6
65x6
80x6
95x6+2+2+2

Pull Ups
BWx10
BW+10x6
BW+15x6

DB Bench < Did these just because
60x6
70x6
80x6 << Don't know what that converts to for BB bench

Off Road
05-25-2010, 06:48 AM
Don't sweat the Bench Press. Bad days happen, especially when you are working at or near you max weight. Just make sure you are eating and resting, I'm sure it will come right back up again. You are doing good, keep your head up.

Daniel Roberts
05-25-2010, 08:12 AM
This will happen especially if you grind out a new 6RM and struggle on the clusters too. I advise against failure. Either way, I've seen this happen again and again, and you'll bounce back next session.

rdearmond573
05-25-2010, 11:15 AM
Yeah, that's what I'm hoping. I just figured since I had gotten it before, it'd be cake to get last night. I guess I will find out later this week.

ELmx479
05-25-2010, 07:42 PM
Bad days make the good days that much better! Just keep at it. I have had the same thing happen to me on a few different lifts in the past. Even on days when I was feeling good with the idea of setting a PR until I start my warm up sets and they feel like work sets.

rdearmond573
05-26-2010, 09:20 PM
Squat
95x6
115x6
135x6
155x6
180x6
195x6+2+2+2 << Box

Calf Raise
90x6
140x6
180x6
230x6
270x6
320x6+2+2+2

BB Curls
55x6
65x6
80x6+2+2+2

Rack Pulls
95x6
135x6
160x6
195x6
215x6

Tomorrow is my next bench workout so I'm hoping and praying that it goes better than Monday did. Say a prayer lol!

rdearmond573
05-28-2010, 12:20 PM
Bench
95x6
135x6
155x6
185x6
205x6+2+2+2 << Felt good after coming off that off workout

Pull ups
BWx6
BWx6
BW+10x6
BW+15x6
BW+20x6+2+2+2

Close grip
135x6
155x6
175x6+2+2+2

DB Rows
40x6
60x6
75x6

OH Press
65x6
85x6
105x6
125x5

rdearmond573
05-29-2010, 04:40 PM
Deads
95x6
135x6
155x6
175x6
195x6 << Was 10lbs more than last week so was gonna be my 6rm....cake
205x6+2+2+2 << Could do more, maxing 225x6 next week

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

Split squats
15x6
20x6
25x6
30x6

Calf raises
90x6
140x6
180x6
230x6
270x6
340x6+2+2+2

Honestly, I've never been so motivated to do legs. In my mind I killed this workout and enjoyed it a lot. I think mainly because my deads are getting back up to where they were last year. Plus, I found my groove on the split squats. Can't wait for next week!

ELmx479
05-31-2010, 10:40 AM
Our Bench, Close Grip bench, and OH Press is like exactly the same. Nice work man.

Off Road
05-31-2010, 11:35 AM
The deadlifts are gaining big time.

rdearmond573
06-01-2010, 01:36 PM
Our Bench, Close Grip bench, and OH Press is like exactly the same. Nice work man.
Yeah they are. I'll be sure to check up on your journal from time to time to see how you're doing as well. This might serve as motivation lol.

The deadlifts are gaining big time.
I know and I'm really excited about it. Most of it has to do with gaining back what I used to have since I just got back into them. But I can''t wait to exceed the point that I was once at.

This was last nights work out

Bench
95x6
135x6
160x6
185x6
210x4 < Total failure. I really felt that after last week I would have a shot. My chest was quite sore from the previous days endurance challenge, so maybe that played a small part. However, I'm nailing this weight next session, I won't take less.

Pull ups
BWx6
BWx6
BW+5x6
BW+10x6
BW+15x6
BW+20x6+2+2+2

OH Press
55x6
75x6
95x6
120x6+2+2+2

Close grip
135x6
155x6
175x6+2+2+2

DB Rows
40x6
60x6
80x6
90x6+2+2+2

Not a bad workout, everything felt good. I posted a deadlift fail video last night and I think it got deleted, was it offensive or something?

Off Road
06-01-2010, 04:02 PM
Another good session...you are racking them up.

rdearmond573
06-03-2010, 01:07 AM
Squat
95x6
135x6
160x6
185x6+2+2+2 << No box squat this time, all me. Felt like the box height wasn't helping.

Calf raise on leg press machine
90x6
140x6
180x6
230x6
270x6
360x6+2+2+2

Rack Pull
95x6
135x6
160x6
185x6
205x6
225x6+2+2+2

BB Curls
55x6
65x6
75x6
90x6+2+2+2

rdearmond573
06-05-2010, 12:33 AM
210x4 < Total failure. I really felt that after last week I would have a shot. My chest was quite sore from the previous days endurance challenge, so maybe that played a small part. However, I'm nailing this weight next session, I won't take less.
Bench
95x6
135x6
160x6
185x6
210x6+2+2+2 Felt so easy. Explain that one to me, given my last few bench sessions lol.

Pull ups
BWx6
BWx6
BW+5x6
BW+10x6
BW+15x6
BW+20x6+2+2+2

BO Rows
95x6
115x6
135x6
155x6+2+2+2

Close grip
135x6
155x6
180x6+2+2+2

Seated DB Shoulder press
30x6
40x6
50x6
60x6+2+2+2

Ah. Felt so good to be back on top:)

rdearmond573
06-05-2010, 08:42 PM
Deadlift
95x6
135x6
160x6
185x6
205x6
225x6+2+2+2

BB Curls
55x6
65x6
75x6
85x6
95x6+2+2+2

Calf raise on leg press
90x6
140x6
180x6
230x6
270x6
320x6
360x6+2+2+2

Split squats
15x6
25x6
35x6+2+2+2

Deads were tough, but I had a pretty good workout

Off Road
06-05-2010, 08:44 PM
Everything looks good. Nice work.

rdearmond573
06-08-2010, 11:16 PM
Okay this is my deload week, but I leave for vacation sunday to Ireland for like 10 days, so I wanted to go high volume but still a good weight.

Bench
95x6
135x6
160x6
185x10 << This has always been a goal of mine so I figured I'd shoot for it
185x10 <<
225x1
235x1 << Tryin things out

Pull Ups
BWx6
BWx6
BWx10
BWx10

DB Shoulder press
20x6
30x6
40x15
40x15

DB Rows
40x6
60x15
60x15

DB Tricep presses
40x6
60x10
60x10

I've been wondering about the weight of theclips Anytime Fitness uses. I held one up with a 2.5lb plate and the plate felt heavier, so I looked em up online and they weigh 1.25lbs a piece for a total of 2.5lbs. That just seems so odd to me, so I've been doing a little bit more than what I've posted. Why 2.5lbs and not a total of 5lbs lol?

rdearmond573
06-13-2010, 09:29 AM
There are three more workouts I have not posted as I finished the deload week. I'm leaving for Ireland in about 4 hours so things have been hectic lately. I'm worried that when I get back in 10 days I will have lost a lot of strength, but I'm going to do my best to find ways to work out. See you all in 10 days! Lift Hard!

rdearmond573
06-23-2010, 10:03 PM
Just got back from Ireland and had to hit the gym up despite being up for like 20 hours lol.

Bench
135x6
165x6
185x10
205x6
225x1

Pulls ups
bunch of 6 rep sets

db shoulder press
30x10
40x10
50x8
60x6

close grip
135x6
155x6
175x6

db rows
40x6
60x6
70x6

Honestly, this workout was just to see where I stood after not really working out for 10 days. I was afraid of where my bench would be but the 185x10 and 205x6 were spot on so I'm happy. Legs tomorrow =)