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Thread: From weak to STRONG!!! (part 2)

  1. #1
    Senior Member ELmx479's Avatar
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    From weak to STRONG!!! (part 2)

    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.
    Last edited by ELmx479; 05-23-2010 at 06:54 AM.

  2. #2
    Senior Member ELmx479's Avatar
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    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.

  3. #3
    Lifting junkie. AKMass's Avatar
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    First to reply! Wo0t. Lookin forward to seeing a lot of calf and ab exercizez in here bro!
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  4. #4
    Moderator Off Road's Avatar
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    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?
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  5. #5
    Soon to be lean... Joe Black's Avatar
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    Good to see you start it - good luck with the program I'll be following your progress!
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  6. #6
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    I like the way you've put it together, good luck.

  7. #7
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by AKMass View Post
    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.

    Quote Originally Posted by Off Road View Post
    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.

    Quote Originally Posted by Daniel Clough View Post
    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.

    Quote Originally Posted by Daniel Roberts View Post
    I like the way you've put it together, good luck.
    Thanks for the support.

  8. #8
    Senior Member ELmx479's Avatar
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    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.
    Last edited by ELmx479; 05-11-2010 at 05:40 PM.

  9. #9
    Moderator Off Road's Avatar
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    Dang...nice job on everything.
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  10. #10
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Off Road View Post
    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

  11. #11
    Moderator Off Road's Avatar
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    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.
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  12. #12
    Senior Member
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    You've got it fellas.

  13. #13
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    Quote Originally Posted by ELmx479 View Post
    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.

  14. #14
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    Quote Originally Posted by iwealth View Post
    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

  15. #15
    Lifting junkie. AKMass's Avatar
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    Wha??? Chin-ups? Where are the lat pulldowns at brah? Lol jk, nice work so far. Bench press kicks @$$.
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  16. #16
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by AKMass View Post
    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.

  17. #17
    Senior Member ELmx479's Avatar
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    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.

  18. #18
    Moderator Off Road's Avatar
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    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.
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  19. #19
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by ELmx479 View Post
    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.
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  20. #20
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    Quote Originally Posted by akmass View Post
    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!!

  21. #21
    Garage Lifter
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    Doing great El, keep it up (and keep the commentary going to )
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  22. #22
    Who you callin' Clown? TUEFELHUNDEN's Avatar
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    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.
    Goal = IM 70.3 Racine 2010 (Sub 5 hour)
    LOG----->http://www.wannabebigforums.com/show...58#post2079858

  23. #23
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Off Road View Post
    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.

    Quote Originally Posted by AKMass View Post
    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!


    Quote Originally Posted by StLRPh View Post
    Doing great El, keep it up (and keep the commentary going to )
    Thanks man, will do.

    Quote Originally Posted by TUEFELHUNDEN View Post
    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.

  24. #24
    Senior Member ELmx479's Avatar
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    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.

  25. #25
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by ELmx479 View Post
    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

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