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jmccown
06-02-2010, 10:47 AM
I have followed a low rep powerlifting routine for the last couple years. I liked the looks of this routine because it combines both strength and endurance. As a rook to the PL sport I already hold two state records and am very close to a national record that I may eclipse this fall. Just done a push/pull meet and totaled 1020 lbs. So here's my HCT-12 program.

Age 30
Weight 235
Height 5'11''

May 17th was sick with flu on day I started so weight felt really heavy.

Pullups
BW 6x6+2+2+2 tough for a fat boy

Flat Bench
135x1
185x1
225x1
240x6
270x6
300x6
320x6+2+2+2 (planned on making it farther than this, not sure if it was because i was sick or because I'm not use to doing reps)

OH Press
95x6
135x6
155x6
185x6
205x6+2+2+2

Calves 6x6

jmccown
06-02-2010, 10:49 AM
May 21 felt much better today

Neutral grip chins 6x6

Flat Bench
135x1
185x1
225x1
240x6
270x6
300x6
320x6 (felt really easy this time)
350x6+2+2+2

OH Press
95x6
135x6
155x6
185x6
205x6+2+2+2

Calves 6x6

So had a 30 pound jump on bench this time, which is closer to what I was expecting on Monday but was sick.

jmccown
06-02-2010, 10:52 AM
May 26

Wide grip chins 6x6

Flat Bench
135x1
185x1
225x1
240x6
270x6
300x6
320x6
340x6
365x6+2+2+2


OH Press
95x6
135x6
155x6
185x6
205x6+2+2+2 Not seeing any increases on OH press yet but I can tell a visual difference in my shoulders.

Calves 6x6

Off Road
06-02-2010, 11:05 AM
Strong pressing for sure.

jmccown
06-02-2010, 11:09 AM
May 19

Squat
135x6
185x6
205x6
225x6
275x6
315x6+2+2+2

My squat is horrible in comparison to my other lifts. I have a pinched nerve in my lower part of my neck that nearly causes me to pass out if I have alot of weight on my back so my squats are not that great.

Deadlift
135x6
225x6
315x6
365x6
405x6
495x1 (thought I was feeling stronger that day but I wasn't)
back down to 405 x 6+2+2+2

Bent over rows

135x6
155x6
175x6
195x6
205x6
225x6+2+2+2

crunches for ab assistance

jmccown
06-02-2010, 11:18 AM
Today is my Group A day where I will do bench work again. I can tell a tremendous difference on my bench work. With my old routine I would work up to heavy singles or triples for example 405x3 and then go 425 or 430 for a single. My best ever 6 rep set was 375 a few months ago. I feel like my body is responding much better to this routine but my joints are having a hard time adjusting to the additional reps. But this week I only bench once so it gives me more recovery time. I can handle deadlifting twice a week better than benching 2x. But I'm psyched about getting home and doing bench. I really want to hit a 405 for my last set of x 6+2's. Just got finished eating about a pound and a half of leftover steak from the holiday so I have my protein covered for the day, lol. I think I'll crawl under my desk and take a nap till time to go home and work out :)

jmccown
06-02-2010, 11:21 AM
Will try to get some videos up of my lifts for my log to make it more interesting.

jmccown
06-03-2010, 07:22 AM
last night's session went like this:

Wide grip chins 6x6

Flat Bench
135x1
185x1
225x1
240x6
270x6
300x6
320x6
350x6
385x6 felt really easy so decided to attempt to go up
405x3 (stopped at 3 cause I sensed I couldn't get to 6)
dropped back for the +2's
385x2x2x2

OH Press
95x6
135x6
155x6
185x6
205x6
225x6x2x2x2 (finally made a jump on the OH's)

bent over rows
bar x 6
135x6
155x6
185x6
225x6
225x6x2x2x2

DB extensions
45x12
70x10
70x10
70x10
70's were the heaviest DB's I have in my gym so I had to step up the reps

Calves 6x6

Kong
06-16-2010, 04:11 PM
Strong as hell in here mate.

Off Road
06-16-2010, 05:26 PM
You are a pressing monster with that overhead and bench.