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Thread: AKMASS' MASSive super happy time feel good journal! (HCT-12)

  1. #1
    Lifting junkie. AKMass's Avatar
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    AKMASS' MASSive super happy time feel good journal! (HCT-12)

    Well, it's time for a break from the old 5-3-1....For how long? Only time will tell. I'll most likely return to 5-3-1 months down the road, but, who knows, I might fall in love with HCT-12. As long as I don't drop off in strength a lot, I don't mind staying on the program. Anyway, a little about me for those who never read my 5-3-1 journal (shame! ):

    Age: 26
    Height: 5'10"
    Weight: 173 lbs as of about ten seconds ago.
    Bodyfat %: 10-15%, rough estimate.

    PRs:
    Bench- 235
    Squat- 275
    Deadlift- 375
    OH Press- 140

    Well then, let's get started:

    DB bench-
    25x1
    35x6
    45x6
    50x6
    60x6 (felt really awkward so I switched to BB bench)

    BB bench-
    135x6
    155x6x2x2x2

    Lat pulldowns-
    60x6
    80x6
    100x6
    120x6
    130x6
    140x6x2x2x2

    OH Press-
    Barx6
    55x6
    65x6
    85x6
    95x6x2x2x2

    Assisted dips-
    BW minus60x6
    BW minus50x6
    BWx6
    BW+5x6
    BW+10x6x2x2x2


    So my lifting partner couldn't make it today... Started out on DB bench since I had no spotter, but since it's national bench day (Monday), I was quickly cramped by over-zealous benchers. So I switched up to BB bench. I was intentionally keeping the weight light, but damn if it wasn't hard. I'm definitely not used to volume, and I wear out quick. On 5-3-1 I think I hit 185x6, so I was expecting I"d be able to get around 170 or 175x6 for my final set, but even 155 was tough. We'll see how things go on Friday when I have a spotter I suppose.

    The workout itself is pretty interesting. My average rest period between sets was about a minute and a half, whereas I'm used to 3 or 4 minutes between sets. Also, when hitting the sets of 2, I kept rest to under 30 seconds. It's tough, but it'll be interesting to see the results if I stick with it. I already noticed after I got back that I had a bigger pump than I've had in a loooong time. But then again, I haven't trained for hypertrophy in a looong time. Well that's it for now. I'm on the 3-day split, so I'll be back at it Wednesday.
    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

  2. #2
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    Nice man, I know what you mean some days weights just feel heavier than other days. Keep up the good work.

  3. #3
    Moderator Off Road's Avatar
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    AK...really glad to have one of the 5/3/1 regulars here with me. Nice first session, you seem to be feeling it out well. Keep up the good work and let's see where this will take us.
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  4. #4
    Senior Member ELmx479's Avatar
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    Wow, this program is really catching on. Me and you have pretty close stats so it will be interesting watching your progress. BUT, if you expect me to support this journal you best be ditching those Lat Pulldowns for some chins and pull ups my friend.

  5. #5
    Moderator Off Road's Avatar
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    Quote Originally Posted by ELmx479 View Post
    you best be ditching those Lat Pulldowns for some chins and pull ups my friend.
    Hahaha...laying the smack down.

    AK has the best thread title over here (so far).
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  6. #6
    Soon to be lean... Joe Black's Avatar
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    Hey AKMass, good luck with the HCtT-12 program!

    I can certainly relate to having to take the weight down in order to up the rep ranges. I used to train with quite low reps, big rests inbetween sets and then when you switch to higher reps and less rest you realise just how bad your working capacity is! Stick with it though and your strength will go consistently up and you'll definately notice better body composition changes and I bet when you go back to a strength focused program you'll be in a good place!
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    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

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  7. #7
    Senior Member Drew92's Avatar
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    We have pretty similar stats I'll be stopping by.

  8. #8
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Pure Water View Post
    Nice man, I know what you mean some days weights just feel heavier than other days. Keep up the good work.
    Thanks for stopping by Pure! Yeah it might just have been an off day, but I've been dropping weight like crazy recently too. I was 188 lbs not too long ago(~2 months), believe it or not. A chunk of that weight was muscle, unfortunately.

    Quote Originally Posted by Off Road View Post
    AK...really glad to have one of the 5/3/1 regulars here with me. Nice first session, you seem to be feeling it out well. Keep up the good work and let's see where this will take us.
    Heck ya bro...And thanks. We need to convince Keith, Jed, and the others to come over to the dark side now. If not, we can just GiT sWoLe, and leave them behind! Lol (jk Jed and Keith if you're reading this).

    Quote Originally Posted by ELmx479 View Post
    Wow, this program is really catching on. Me and you have pretty close stats so it will be interesting watching your progress. BUT, if you expect me to support this journal you best be ditching those Lat Pulldowns for some chins and pull ups my friend.
    Whatevs bro. I know the only reason you come to my journal is to check out the latest kickback and crunch variations so you can make sure to hit your beach muscles from every angle. :P

    Quote Originally Posted by Off Road View Post
    Hahaha...laying the smack down.

    AK has the best thread title over here (so far).
    And I will not be topped! (today [maybe])

    Quote Originally Posted by Daniel Clough View Post
    Hey AKMass, good luck with the HCtT-12 program!

    I can certainly relate to having to take the weight down in order to up the rep ranges. I used to train with quite low reps, big rests inbetween sets and then when you switch to higher reps and less rest you realise just how bad your working capacity is! Stick with it though and your strength will go consistently up and you'll definately notice better body composition changes and I bet when you go back to a strength focused program you'll be in a good place!
    Thanks for stopping by Daniel! And yeah, capacity is definitely pretty low. Hopefully it'll pop up quick, but I'm not too worried. Once my diet is back in place, I have a feeling results will come pretty quickly.

    Quote Originally Posted by famous636 View Post
    We have pretty similar stats I'll be stopping by.
    Cool, thanks for coming by! Are you going to start up a HCT-12 journal?? Or are you even doing HCT-12?


    Well since there's no workout today, I figure I might as well post up my diet.

    TeH Foods

    Meal 1-
    1 cup Post Shredded Wheat and Bran (YUM! ) w/1 cup skim milk, Results (AtLargeNutrition)

    Meal 2-
    1 cup brown rice, 5 oz. chx breast +salad dressing

    Meal 3-
    1 cup brown rice, 5 oz. chx breast +salad dressing, yogurt

    Meal 4-
    2 slices Double Protein Bread, Muscle Milk Protein Bar, Apple

    Meal 5-
    2 cups skim milk, ~10-15 oz lean meat, veggies, some type of carb

    Meal 6-
    Nitrean (AtLargeNutrition) shake in water

    Other supplements:
    Multivitamin
    Fish oil
    Caffeine (~80 milligrams pre-workout)

    Meal 5 will vary from week to week, with exception of the milk. On weekends I might even use that meal to go to a restaurant, or just eat out. Everything else is a constant though.

    Calories: ~3,100
    Protein: ~290 g (39%)
    Carbs:~260 g (32%)
    Fat:~ 100 g (29%)
    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

  9. #9
    Moderator Off Road's Avatar
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    Quote Originally Posted by AKMass View Post
    Meal 6-
    Nitrean (AtLargeNutrition) shake in water
    Is that not the best mixing, best tasting powder ever? Nitrean is the only protein powder I can stomach when mixed with water. Yummy...
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  10. #10
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Off Road View Post
    Is that not the best mixing, best tasting powder ever? Nitrean is the only protein powder I can stomach when mixed with water. Yummy...
    Absolutely. In water, vanilla Nitrean is the best tasting protein hands down. In milk, I had some berry-flavored protein a few years ago, it's probably not even sold any more, which is probably the best tasting protein (in milk) I've ever had. But if I took into account quality and price...Nitrean is king by far.
    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

  11. #11
    Soon to be lean... Joe Black's Avatar
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    I used to always use chocolate nitrean, but I am goddamn addicted to vanilla with water. I know people will think I am being biased but I actually look forward to drinking it as a treat! I'm literally using between 4-6 scoops a day seeing as I am on very low calories/carbs.. (probabl use it a bit too heavily if I am honest!)
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? – My Training Journal

  12. #12
    Lifting junkie. AKMass's Avatar
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    Squats-
    Barx1 (lol)
    95x6
    135x6
    155x6
    175x6
    205x6x2x2x2

    Rack pulls-
    Barx1
    135x6
    185x6
    225x6
    275x6
    315x4x2x2x2

    Bar curls-
    25x1
    35x1
    45x6
    55x6
    65x6
    75x6x2x2x2

    Cable crunches (abs)-
    20x1
    50x6
    100x6
    140x6

    Calves-
    70x12
    100x6
    130x6x2x2x2


    This workout was kind of messy. If you read my old journal, you know my grip SUCKS, and it showed today. Didn't bring chalk with me today, but that's no excuse. I'll try 315 again next workout I guess. I must've been doing the cable crunches wrong too, because they were ridiculously easy, even when I was using the entire stack of weight (140 lbs). Well, lots to improve on for next time...
    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

  13. #13
    Moderator Off Road's Avatar
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    Cable crunches? At least you redeemed yourself with some heavy squats
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  14. #14
    Get Some! KoSh's Avatar
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    Good work, AK. Reading this journals is definitely interesting.
    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
    Jim Wendler, 531 Method

  15. #15
    Senior Member ELmx479's Avatar
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    Nice session brother, I have never done rack pulls. Maybe I will give them a try one of these days.

    I bet this was epic...
    Bar curls-
    25x1
    35x1


  16. #16
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Off Road View Post
    Cable crunches? At least you redeemed yourself with some heavy squats
    Lol. I may ditch the crunches, they didn't seem to be doing anything... Decline sit-ups are pretty much the only ab iso exercise that I've ever found useful.

    Quote Originally Posted by KoSh View Post
    Good work, AK. Reading this journals is definitely interesting.
    Thanks bro, I'm here to entertain!

    Quote Originally Posted by ELmx479 View Post
    Nice session brother, I have never done rack pulls. Maybe I will give them a try one of these days.

    I bet this was epic...
    Bar curls-
    25x1
    35x1

    Lol, you should definitely try rack pulls. As for the curls, yeah all the ladies were swooning when I picked up the 35. But hey, at least I didn't take up a squat rack to do them.
    5'10"
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    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

  17. #17
    Lifting junkie. AKMass's Avatar
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    Fartacus-

    Bench Press-
    45x1
    95x5
    115x4
    135x3
    155x2
    165x6x2x2x2 +10 lbs from Monday

    Assisted pullups-
    BW - 120 x6
    BW-90x4
    BW-60x3
    BW-40x5x2x2x2 Did not do Monday

    OH Press-
    45x5
    75x4
    85x3
    95x1
    105x6x2x2x2 +10 lbs from Monday

    One arm rows-
    40x6
    65x6x2x2x2

    Dips-
    BW-40x6
    BW+15x6x2x2x2 +5 lbs from Monday


    Not too bad of a workout today. Only lift where I didn't increase weight was assisted pullups, and that's only because I didn't do them last week. I think for the next session there will still be a little room to up the weight on the Bench and OH Press, maybe 5-10 lbs. I'm going to be hitting legs twice next week though, and that's going to suck. My legs are still sore from Wednesday lol. Fun fun!
    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

  18. #18
    Moderator Off Road's Avatar
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    Nice job increasing everything. I think you'll have a lot more than 5 or 10 lbs left when it's all said and done.
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  19. #19
    TJW Keith's Avatar
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    Ugh, now I have to subscribe to this journal now?! Wayz to get off teh 5/3/1 train1! The **** is this HCT-12, anyways?? Why'd you leave 5/3/1? Good luck with this, brah! I hope to see you back on 5/3/1 by the time I go back on it. I trust Wendler's advice when it comes to programming over whoever it was who made this one up, lol. P.S. Gheyest journal name evar!
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  20. #20
    Senior Member ELmx479's Avatar
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    Nice session, glad too see the bench went up better. Maybe that was due to less volume on the warm up sets?

  21. #21
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice job increasing everything. I think you'll have a lot more than 5 or 10 lbs left when it's all said and done.
    Thanks OR. I'm sure as long as I can keep my diet consistent, you're right, my lifts will skyrocket. That's easier said than done, however.

    Quote Originally Posted by Keith View Post
    Ugh, now I have to subscribe to this journal now?! Wayz to get off teh 5/3/1 train1! The **** is this HCT-12, anyways?? Why'd you leave 5/3/1? Good luck with this, brah! I hope to see you back on 5/3/1 by the time I go back on it. I trust Wendler's advice when it comes to programming over whoever it was who made this one up, lol. P.S. Gheyest journal name evar!
    You better freakin subscribe. HCT-12 is the secret workout that Sly Stallone, Jean-Claude Van Damme, and Arnie never told us about! Nah it's just a good, solid program (imo), with a little more focus on hypertrophy. Actually, the way I'm implementing it, it might as well be called 5/3/1/6/2/2/2 Rest Pause. Lol. When are you planning on going back to 5/3/1? And you love my journal title, don't deny it!

    Quote Originally Posted by ELmx479 View Post
    Nice session, glad too see the bench went up better. Maybe that was due to less volume on the warm up sets?
    Thanks broski. I think that's exactly why it went up, and why I expect it to go up again next week.

    I'm starving, so if y'all will excuse me, food time!
    5'10"
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    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

  22. #22
    TJW Keith's Avatar
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    You know, I always looked at 5/3/1 as a great hypertrophy program, too. The last all-out set is almost always between 5-12 reps and the assistance work, well, you can choose to make it for hypertrophy as well. I'll be back on the 5/3/1 train as soon as I run westside dry and feel my numbers are respectable enough (my standards, of course). Your journal title is better than your last, that's all I have to say.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  23. #23
    Senior Member Drew92's Avatar
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    Nice pressing.

  24. #24
    Skinny Feet Kiff's Avatar
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    I didnt think about my Journal title and thought i would name it later as i was in a rush, now im stuck with HCT-12

    I know i know its a mindblower but hey.

    On another note mate nice Journal well done on the increases looks good buddy

    How long have you been lifting mate?
    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'

  25. #25
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Keith View Post
    You know, I always looked at 5/3/1 as a great hypertrophy program, too. The last all-out set is almost always between 5-12 reps and the assistance work, well, you can choose to make it for hypertrophy as well. I'll be back on the 5/3/1 train as soon as I run westside dry and feel my numbers are respectable enough (my standards, of course). Your journal title is better than your last, that's all I have to say.
    Yeah you're right, 5-3-1 does have it's fair share of hypertrophy elements. I guess I just needed to switch things up for a bit. If HCT-12 serves me well, I'll probably switch back and forth between it and 5-3-1 every few months or so. I get bored easily lol.

    Quote Originally Posted by famous636 View Post
    Nice pressing.
    Thanks bro.

    Quote Originally Posted by Kiff View Post
    I didnt think about my Journal title and thought i would name it later as i was in a rush, now im stuck with HCT-12

    I know i know its a mindblower but hey.

    On another note mate nice Journal well done on the increases looks good buddy

    How long have you been lifting mate?
    Yeah thread titles are no biggie, I usually just put whatever pops into my head at the moment. Keith just likes to give me **** cuz he has a secret man-crush on me. LOL. Thanks for the props! I"ve been lifting on and off for a good ten years I suppose. You'd never be able to tell by my numbers, but I wasted a LOT of time in the gym in my teens. It wasn't until I found WBB that I truly learned what lifting was all about. And hell, I'm still learning.

    Alright, good day today.

    Squats-
    Barx1
    115x6
    135x5
    155x4
    175x3
    195x2
    205x1
    210x6x2x2x2 +5 lbs from last week. Not sure if I could go up more or not, I was spent after the last set of 2.

    Bar curls-
    35x1 *waits for comment from ELm* lol
    55x5
    65x4
    75x3
    85x6x2x2x2 +10 lbs from last week. I think I'm going to have to switch to EZ-bar curls, no way I can jump up 10 lbs by the next workout.

    Calf raises-
    110x6
    140x6x2x2x2 +10 lbs from last week.

    Decline sit-ups-
    BWx6
    BW+5 x4
    BW+10x6x2x2x2 Definitely have some room to increase weight here, not that this lift even matters lol.

    Rack pull redemption-
    135x6
    225x2
    275x6 Since I did 315 last week (forgot my straps this week), I decided to continue ramping weight for the sets of 2.
    295x2
    315x2
    335x2
    355x2

    I definitely could've kept going, grip strength was excellent today for some reason. 355 felt incredibly light in my posterior chain, so I'm basically just training my grip with this lift. It's amazing, even with straps my grip can't come anywhere close to what my posterior chain can handle. Oh well, could be worse I guess.




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

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