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Thread: HCT12 Journal - Time to stop going through the motions!

  1. #76
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    Quote Originally Posted by Beast View Post
    Best feeling ever, haha. Nice squatting. For what it's worth, I agree with Belial on resetting during DLs. I feel like not doing it is almost cheating, since some people have a tendency of bouncing the thing off the ground on each rep.
    I see what you're saying. I was actually stopping just short of hitting the ground and then coming back up. I'll reset next deadlift day. Thanks!

  2. #77
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    Week 8 Day 2.5 - Core/accessory day

    Back to the gym after work - normally I'd do cardio for 40-50mins, instead I did my normal core/accessory day that I would normally do on wed (four day weeks have got me all messed up)

    Leg Raises:
    bw x10 x3

    Lower Back extensions:
    bw x10
    bw+20 x10
    bw+45 x8

    BB complex:
    SLDL's
    Bent over rows
    Overhead Press
    Squats
    8 reps per exercise
    3 sets (60lbs first set, 70lbs last two sets)
    1-2 min rest between sets

    Leg Curls:
    90 x8
    100 x8
    110 x8 x2

    Machine Pec Fly's:
    145 x8
    170 x8
    205 x8

    Windshield Wipers:
    bw x12 x4

    I tried hanging windshield wipers at first and that just wasn't happening haha. So I did pussy ones laying down on a mat.

  3. #78
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    Week 8 Day 3 - Overhead Press

    Keeping with the higher volume/deload for upper body....

    BB Standing (strict) oh press:
    95 x10
    100 x10 x2
    100 x7 x2

    Lat Pulldowns:
    135 x10 x2
    135 x8
    105 x10 x2

    Hammer Str Triceps ext:
    40s x10
    50s x10 x4

    [BB bent over rows]/[Close Grip Bench] Supersets:
    100 lb barbell
    10 reps each per set x4 sets

    Love those super sets, my arms are like jelly right now (lifting them to button the top button of my shirt was difficult lol). At the same time they feel massive. I have to say, I like the feel of the extra volume. I may have to start doing this more often.

  4. #79
    WBB Team Captain Coke's Avatar
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    Looks good man, back at it.

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    Week 8 day 4 - Deadlifts

    Deads:
    135 x6
    205 x6
    255 x4
    275 x2
    275 x2(pr)
    295 xfail couldn't lock it out should have gone with 285 but there wasn't 2 5lb plates nearby

    Calves:
    10 reps x3 sets

    DB Curls:
    35s x6
    40s x6
    50s x5
    50s x4 +2 +2

    Weighted Crunch thing:
    bw+30 x10
    bw+35 x10
    bw+35 x10
    bw+45 x10

    Hanging Leg Raises:
    bw x10
    bw x8
    bw x8

    Leg Press:
    270 x10
    360 x6
    410 x6 +2 +2

  6. #81
    back at it Beast's Avatar
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    Quote Originally Posted by Rileigh View Post
    Deads:
    135 x6
    205 x6
    255 x4
    275 x2
    275 x2(pr)
    295 xfail couldn't lock it out should have gone with 285 but there wasn't 2 5lb plates nearby
    You'll get it next time, bro. Nice curlz, btw.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  7. #82
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    Quote Originally Posted by Beast View Post
    You'll get it next time, bro. Nice curlz, btw.
    Yeah for sure. Milking the newb gains on my lower body right now formally their worth. Excited for a 3pps deadlift!

  8. #83
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    Week 9 Day 1

    Bench:
    135*6
    185*6
    205*6
    225*3
    225*2
    225*2(volume pr)

    Lat pulldowns:
    130*6
    145*6
    160*6
    175*6
    190*5+2+2(pr)

    Close grip bench:
    95*6
    105*6
    115*6
    135*6
    155*6
    165*6(pr)

    Lat db shoulder raises:
    10s*6
    15s*6
    17.5s*6
    20s*6
    22.5s*6+2+2

    Db rows:
    65*6
    70*6
    75*6
    80*6
    85*6+2+2

    A triple and 2 doubles @ 225. Pretty happy! Close grip bench felt really good too!

  9. #84
    WBB Team Captain Coke's Avatar
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    Nice job throughout bro.

  10. #85
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    Week 9 - Day 2 - Squat Day

    Squats:
    bar x10
    135 x6
    185 x6
    205 x6
    225 x6
    245 x4
    245 x5
    245 x2
    245 x3

    DB SLDL:
    60s x6
    65s x6
    70s x6
    70s x6

    Calves:
    165 x10 x3

    DB Curls:
    35s x6
    40s x6
    45s x6
    50s x5 +2 +2

    Decline situps:
    bw x10
    bw+35 x10
    bw+35 x8
    bw+35 x8

    Squats are coming along, almost back to where I was. I was messing around with some goblet squats last week too as an assistance exercise, think I'm going to work those into my routine on deadlift days.

  11. #86
    LuNa
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    Great work Rileigh, congrats on all the PR's.

  12. #87
    back at it Beast's Avatar
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    Nice squatting!

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  13. #88
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    Week 9 Day 3 - Core/assistance Day

    Quote Originally Posted by LuNa View Post
    Great work Rileigh, congrats on all the PR's.
    Quote Originally Posted by Beast View Post
    Nice squatting!
    Thanks!

    Work Out:
    Superset - front plank 35s/planks 35s each side/laying windhield wipers x12
    3 sets

    Leg curls:
    90 x8
    100 x8 x2
    110 x8

    DB Shrugs:
    75s x10
    85s x10 x3

    DB Pec Flys:
    25s x8
    30s x8
    35s x8 x2

    Hanging Leg raises/lower back ext/sides ext supersets
    bw x8/bw x10/bw x10/bw x10
    bw x8/bw+25 x8/bw+10 x8/bw+10 x8
    bw x8/bw+35 x8/bw+25 x8/bw+35 x8

    Last super sets were killer, but I can feel my core getting stronger everyday. Since I feel that this is what's holding me back on some of my main lifts I'm pretty happy with this workout.

  14. #89
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    I think I should just post a summary of what my routine has evolved into since I started.

    I've made a few modification to the HCT12 routine. I'm maintaining the general structure of the four day HCT12 workout. The four days are as follows:
    mon - 1A
    Tue - 1B
    Wed - C
    Thurs - 2A
    Fri - 2B

    Each of the primary A and B workouts focuses on one major lift (ala 5/3/1):
    1A = Bench
    1B = Squat
    2A = Standing Overhead Press
    2B = Deadlift

    These major lifts are done first following the same rep/set structure more or less as outline in HCT12 (I generally don't bother with many low weight warm up sets, but do ramp up my work sets and do the clusters). The other exercises performed during these workouts are exactly what HCT12 outlines, so for workout 1A I would add a horizontal pull, vertical pull and a triceps exercise, I may or may not add a light vertical pressing exercise (for volume) depending on how I feel.

    That same principal holds true for the other workouts. The point of this is so that I'm performing my main lifts once a week and assistance lifts twice a week usually. Also giving myself the option of potentially eliminating one exercise from a workout helps quite a bit when I'm punched for time and allows me to focus my time on my main lift for that day instead of rushing to get everything in.

    The other addition is a workout C, which is basically a do whatever day. I'm so used to going to the gym on my lunch at work now that I wouldn't know what to do with myself if I didn't go. So I use this day to get in exercises I wouldn't normally get in during my other workouts. I also do a lot of core work on this day as that tends to be a weak spot for me.

  15. #90
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    Quote Originally Posted by Rileigh View Post
    I'm so used to going to the gym on my lunch at work now that I wouldn't know what to do with myself if I didn't go.
    That is awesome, the feeling of being on autopilot cannot be beat. Way to be making it happen!

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    Week 9 day 4 - Overhead Press

    Quote Originally Posted by Coke View Post
    That is awesome, the feeling of being on autopilot cannot be beat. Way to be making it happen!
    Indeed it's definitely turned into a routine for me at this point. I'm interviewing for a new job next week and if I get the position I may end up switching companies. Hopefully it doesn't fuck with my routine too much!

    Workout:
    Lat Pulldown:
    135 x6
    150 x6
    165 x6
    180 x6
    195 x4(pr)

    BB Strict Standing OHP:
    bar x10
    95 x6
    115 x6
    135 x2
    135 x1
    135 x1

    BB Bent over rows/Close grip bench super sets:
    135 x6/x6
    155 x6/x6
    165 x6/x6
    175 x5.5/x6(pr for close grip bench)

    Decline Bench (smith):
    85 x10
    105 x8
    155 x8
    155 x8

    135 ohp felt really heavy today for some reason. I was semi-deloading upper body last week, and the week before I guess was when I lifted 135 for almost full reps and then did a few doubles or singles at 145. So a little disappointed there, but I guess the pr's in other places make up for it. Also my weight is down to 219 so hopefully I don't see many other str drops. I'm hoping to get down to 200 or below without a significant str loss.

    I know I have more in me with close grip bench, 175 was tough (especially after a set of rows), but wasn't that tough. Next week on overhead press day I'll try doing them on their own and see how far I can go with them. I think keeping them in my routine will definitely translate really well to my regular bench too since I keep my elbows tucked really well doing them.
    Last edited by Rileigh; 04-20-2012 at 04:57 AM.

  17. #92
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    Week 9 Day 5 - Deadlifts

    Deads:
    135 x6
    225 x6
    275 x3
    295 x2
    305 x1.75 (couldn't lock out the second)
    305 x1
    305 x1(pr)
    225 x6

    Decline situps:
    bw x10
    bw+35 x10
    bw+45 x10
    bw+45 x8 +2 +2 (rep/volume pr)

    Calves:
    10reps x3 sets machine

    DB Curls:
    35s x6
    40s x6
    45s x6
    50s x6

    DB Goblet Squats:
    40 x10
    55 x10
    60 x10
    =tanked

    Unreal workout today. 30lb pr on deadlifts (tho last week 295 almost went up) felt amazing. 3 pps next week for sure. Goblet squats are killer. I swear after that last set my heart rate must have been well over 190. I've seen it get up to mid-180s during intense cardio, but rarely gets that high lifting (maybe during high rep squats). I really like them tho, I think they'll translate into better squat form when I do regular squats.
    Last edited by Rileigh; 04-20-2012 at 11:34 AM.

  18. #93
    WBB Team Captain Coke's Avatar
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    Very interesting to see the goblet squats, good deal on those and the huge new deadlifting PR.

  19. #94
    LuNa
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    That is a huge DL PR. Nice work.

  20. #95
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    Sick as a dog today, I'm at work but have absolutely nothing for energy. Have an insanely sore throat and I feel like I've developed a fever. Hopefully will get a few sessions in later this week.

    Thanks for encouragement guys!

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    Week 11 - Day 1

    Last week was a complete write off. That was one fierce cold I had. I wasn't sick to my stomach at all, but had no apatite. Lost close to 10 lbs (was down to 216 as of sunday morning). Still a little stuffy today, but nothing too serious so back at it today to see where I'm at.

    Lat Pulldowns:
    135 x6
    150 x6
    165 x6
    180 x6+2+2

    Dips:
    bw x10
    bw x6
    bw x6
    bw x6

    Hammer Str Pulldown (was waiting for the bench to be free):
    130 x15
    130 x10
    130 x10

    Bench:
    Bar x10
    135 x6
    185 x6
    205 x4 - was a bit too close to the rack and caught the rack slightly on the way up on my fourth rep so racked it
    225 x1.5 - failed on the second rep half way up, wouldn't go any further

    One armed DB Rows:
    65 x6
    70 x6
    75 x6
    80 x6

    DB lat raises:
    15 x6
    20 x6
    25 x6
    30 x4.5

    All in all I feel pretty good about this workout, not quite 100%, but the week off and cold doesn't seem to have taken too much out of me.

  22. #97
    Senior Member GazzyG's Avatar
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    Great work with the Deadlift PR, mate! 3pps soon for sure!

    Don't sweat the weights this week, it usually takes a few days to bounce back from a bout of illness.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #98
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    Week 11 Day 2 - Squats

    Quote Originally Posted by GazzyG View Post
    Great work with the Deadlift PR, mate! 3pps soon for sure!

    Don't sweat the weights this week, it usually takes a few days to bounce back from a bout of illness.
    Thanks Gaz, I keep telling myself to take it easy but when I get in there I just always feel like going all out.

    Workout yesterday:

    Decline Situps:
    bw x10
    bw+25 x10
    bw+35 x10
    bw+45 x10

    Squats:
    135 x10
    185 x6
    205 x6
    205 x6
    225 x6
    135 x10

    DB Curls:
    40s x6
    45s x6
    50s x6
    55s x3

    SLDL:
    110 x8x6

    Couldn't remember where I was in squat progression. 225 felt good and heavy enough. In looking back I had done 245 the last full week, so next week I'll go for 245-265, we'll see how it goes.
    Last edited by Rileigh; 05-02-2012 at 06:52 AM.

  24. #99
    Senior Member GazzyG's Avatar
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    Great squatting, bud, liking the set of ten to finish off, bit of surplus energy eh lol?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  25. #100
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    Quote Originally Posted by GazzyG View Post
    Great squatting, bud, liking the set of ten to finish off, bit of surplus energy eh lol?
    I sort of like the idea of a deload set after your final workset. I'm going to try and start integrating that in my major lifts more often. Sort of like a cool down, add some extra volume.

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