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Thread: Army Infantry Soldier trying HCT-12

  1. #1
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    Army Infantry Soldier trying HCT-12

    Well Im a 25 y/o solider in the Army, 5'10 235 lbs, recently had a cyst removed from my right pec in October, so haven't been lifting much as of late. Found this site during my two week stay home and heal up phase, and was pretty intrigued, so I'm trying it. I hope to gain strength and some size, just like everyone else on here using the program haha Gonna follow the 4 day a week plan, as I have a very busy schedule and I also run and do quite of bit of rucking (forced marches with weighted packs) during the week. Here goes:

    Monday "A" w/o 21 Nov
    Bench
    225x6
    235x6
    245x6
    255x6
    265x6
    265x5+2+1+2

    Barbell Rows
    185x6
    195x6
    205x6
    215x6
    220x6
    220x6+2+2+2

    Mil Press
    95x6
    105x6
    125x6
    135x6
    140x6
    140x6+2+1+2

    Pulldowns
    70x6
    85x6
    100x6
    100x6
    115x6
    115x6+2+2+2

    /Triceps Pushdowns
    35x6
    43x6
    50x6
    58x6
    58x5
    58x6+2+2+2 (this stack only has a single pully so weights aren't numbered as high, but weight feels heavier)

    Next day not really any soreness, which I liked, back a little sore, but I just chalk that up to not doing much for a month

  2. #2
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    Wed "B" w/o 23 Nov 2010

    Squats
    185x6
    205x6
    225x6
    245x6
    265x6
    270x6+2+2+2 (first time doing squats since leaving Iraq in Sep of last yr, just been too beat up from work to do them, but finally gonna commit to finding a way to do them and just suffer through Army runs)

    Rack Pulls
    225x6
    315x6
    365x6
    385x6
    395x6
    405x6+2+2+2 (never done these before, but I love deadlifting, so hoping these will help my full deadlifts)

    Barbell Curls
    70x6
    80x6
    90x6
    95x6
    95x6
    100x6+2+2+2(my bis are really weak, and I can't seem to get them to grow, however had great pumps from this and felt a little sore next day)

    All in all good workout, soooo sore next couple of days though, but then again haven't done much lately, so Ill see how next week is.

  3. #3
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    Fri "A" w/o Nov 25 2010
    [U]Incline bench[/U
    165x6
    185x6
    205x6
    215x6
    225x6
    235x6+2+1+1

    DBell OH Press
    60x6
    70x6
    75x6
    75x6
    75x4
    70x6+2+2+2

    Pulldowns
    70x6
    85x6
    100x6
    115x6
    115x6
    115x6+2+2+2

    Straight Bar Pushdowns
    35x6
    42x6
    50x6
    50x6
    50x4
    42x6+2+2+2

    Back was extremely sore, so I just skipped rows so as to be a little more fresh for deadlifts the next day

  4. #4
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    Sat "B" w/o 26 Nov 2010
    Deadlifts
    225x6
    315x6
    365x6
    375x6
    385x6
    385x6+2+2+2 (extrememly challenging on the cluster, almost passed out twice, I like the challenge tho!)

    Leg Press
    180x6
    270x6
    320x6
    360x6+2+2+2 (using weighted sled, didn't know the sled's weight so just listed actual weights loaded)

    DBell Curls
    30x6
    35x6
    40x6
    45x6
    40x6
    40x6+2+2+2

    Not listed calves and abs and forearms, as I don't see that as a big deal to post, but I'm doing calves on B w/o days and forearms and abs on Tues and Thursdays. Hopefully next week won't be so sore, as the B w/o's are killing me right now, super sore today still, but hoping I'll adapt over time.

  5. #5
    1 gimpy leg xtian's Avatar
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    Excellent work bro!

    Thank you for your service.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  6. #6
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    Thanks, I appreciate it

  7. #7
    Moderator Off Road's Avatar
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    Yes, thanks. And keep up the good work in the gym.. Strong stuff.
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  8. #8
    Skinny Feet Kiff's Avatar
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    Noble profession mate, im in the UK but firm anyhow.

    Also some very good numbers concisdering you have had some time off, great to see some new faces around in here! It is such a good routine!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

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  9. #9
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    Yeh I'm glad I found this site, I got so de-motivated lately from being in the gym, like I couldnt wait for the Army day to end to get in the gym, but once I was there I was tired and just not mentally into it, this allows me to lift heavy and hard, but rest a good bit too during the week, which I love! I don't have trouble gaining weight or size at all, think ectomorphic, it's the staying lean I have trouble with. When I was stationed in Alaska from 2006-2009, 08-09 being in Iraq, I was easily at 260-270lbs benching 425, but it kinda worked against me in Iraq being so heavy, so I'm hoping to find a happy medium with this plan, liking it so far, just hoping my legs and spinal erectors adapt to the brutality of the "B" workouts! haha

  10. #10
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    "A1" w/o as I've now dubbed it Mon 29 Nov 2010

    Bench
    235x6
    245x6
    255x6
    265x6
    265x6
    265x6+2+2+2 *up a total of 2 reps on cluster from last week, next week gonna try for 270

    Barbell Rows
    185x6
    195x6
    205x6
    215x6
    225x6+2+2+2 *up 5 lbs on cluster this wk, skipped 5th set, back and hams still sore from Sat

    Mil Press
    95x6
    115x6
    125x6
    135x6
    140x6+2+2+2 *got all reps on cluster, hoping that HCT-12 strengthens my delts, as they've always been weak imo

    Pulldowns
    70x6
    85x6
    100x6
    115x6
    130x6
    130x6+2+2+2 *very impressed with this actually, a whole 15 lbs on 5th and cluster set

    Triceps Pressdowns
    35x6
    42x6
    50x6
    57x6
    57x6+2+2+1 *pretty beat at the end of this, surprised I was weaker than last week, usually pretty strong on these

  11. #11
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    K I got a question that's really bothering me, maybe I'm overthinking, but the working sets; does it matter how many you do, b/c obviously if I only do 3, I can be much stronger on my clusters, however I fail to see where only 3 working sets and one cluster can really stimulate large muscle groups. I guess what I'm asking is what is the happy medium here? Where is the point that you're able to put good effort into clusters, but also have had stimulated the muscle as much as possible without overtraining?
    Last edited by InfantryMuscle; 11-29-2010 at 09:03 PM.

  12. #12
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by InfantryMuscle View Post
    K I got a question that's really bothering me, maybe I'm overthinking, but the working sets; does it matter how many you do, b/c obviously if I only do 3, I can be much stronger on my clusters, however I fail to see where only 3 working sets and one cluster can really stimulate large muscle groups. I guess what I'm asking is what is the happy medium here? Where is the point that you're able to put good effort into clusters, but also have had stimulated the muscle as much as possible without overtraining?
    How many sets should it take to hit my 6RM for the day?

    This is the autoregulation aspect of the training. Some days will be easy while others will feel tougher for the same weights and increments. This is the autoregulation aspect, the bio-feedback, the working to your strengths and hitting a higher 6RM on a good day, or hitting the same as you did last time, or even falling short on a bad day and working with whatever 6RM you hit so as not to grind out a session when your body is obviously not up to the task.

    This is how each exercise is performed. It is a case of feeling out and working with your absolute best for that training session, working with your body to give it the greatest possible stimulation for growth when it can take it.

    Once past a certain amount of training experience, strength gains are not linear, so all you are looking for is a trend upwards. So, over the course of four weeks, you may experience all of the above, but the cumulative result will still be upwards progress.

    With that said, the aim is still to attempt to break your records every session. Autoregulation isnít an excuse to quit when it gets tough. Autoregulation allows your body to make the decisions, not you. So if your bodyís ready to hit a PR that session, make sure you put in the effort so that it can. If it is not ready then there will be no PR, but it wonít be for lack of trying. You canít force progression, but you have to give it a chance to happen. If you are not willing to push for a record every time you hit the gym, this program is not for you.

    Do not work your way up in tiny micro-increments. If you are particularly strong, youíll be there all day going up in five-pound steps, but by the same token donít jump up too quickly. Just feel your way up. So some days, you could be more, the same or fewer sets. I know this is open to interpretation, but it is easier in practice than on paper, which is why youíll need to play around with it, and get a feel for how to train this way, before settling in to the program properly. We are with you every step of the way. Donít panic!
    Personally, I have been doing about 3 working sets lately. Don't think there is a right or wrong answer, as you should be listening to your body (autoregulation)
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  13. #13
    Skinny Feet Kiff's Avatar
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    I average about 3 sets ish
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  14. #14
    Moderator Off Road's Avatar
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    I do about 5 ramping (warm-up) sets and then the one work-set and clusters on my first lift. After that, I only get about 3 ramping (warm-up) sets because the body is ready to lift at that point.

    Nice weight being used in the workouts.
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  15. #15
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    K I appreciate the feedback, so the whole goal is more beating the previous weeks cluster, not so much feeling it the next day, which usually means doing about 6 or 7 hard working sets for me personally. I dunno I think I'm gonna stick to what I'm doing so far, maybe only do 5 working sets and then the cluster, but I just think mentally I need to feel like I'm doing enough. I honestly have a hard time leaving the gym, it usually takes an angry phone call or two from the wife to get me to head home haha

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