CasualBB and any other HSTers...

[Baoh]

Fellas, have any of you tried to do ED workouts? I am going to give it a shot. Mind you, due to the fickle nature of the gym attendants (also known as pussy rat bastards), the gym is often closed at will hours before the posted closing time. This means, even if I intend to train -say- 7x/week, the attendants will make sure (God bless their retarded asses) that I am only getting in there ~5 times/week. Maybe six times.

Have any of you guys given workouts with a greater frequency than 3x/week a shot?

To let you know, yes, these will be full-body. However, they will be for one set per exercise (with two exceptions), and never to failure.

Thanks for any input.

 

[louden_swain]

Be more specific and list a proposed routine.

 

[Baoh]

DB Incline Hammer Curls
DB OHPs
Nautilus Curls
Close-grip Bench Presses
Power Cleans
Squats
Pulldowns

One set for everything, with the exceptions of two sets for the Hammer Curls and two for the Power Cleans. I set the priority of the lifts in accordance with priority I wish to give to the bodyparts that are hit by those lifts (in other cases, I'd give priority to the Power Cleans and Squats, as they require more coordination, but I've mastered both- 325 is my top PC and mid 500s for my ATF OLY Squat).

This will be short, only for three weeks or so before I have access to my home gym, where I can do a WSB/MM hybrid variant Powerlifting Program.

I have done well on ED workouts before with no problems, but that was for fewer movements (Power Clean & Press complexes, Reverse Curls, and Barbell Hack Squats only).

I am sure I will do fine. I am just wondering if anyone else has given this a shot. IIRC, CasualBB is doing 4x/week, but I could be wrong.

 

[Baoh]

Mind you, I am not asking for advice, but simply user experience from those who have tried HST in this way.

 

[Zyglamail]

I have thought about going 6 days, but splitting the workout so half was monday/half tues, so not really doubling the work, just spreading the workouts over more days.

Although, wouldnt ya know it, first session of second week I screwed my lower back, hurts bad I cant even inhale sharply so took the rest of the week off. I went in for prolo, so we will have to see how it helps.

 

[Baoh]

Zyglamail, sorry to hear about your injuries. I hope you recover faster than you expect.

Did the workout. Actually stole the code for the school's genuine athletic weight room, rather than the fitness center, so some other lifters and I sized up the place. Awesome. FINALLY was able to use bumper plates for my OLY lifts, and I got a 330-pound PR on Power Cleans. I'll only do this when the fitness center is inappropriately closed, even though my tuition pays for it. Anyhoo, I'll see how it goes tomorrow. I added in a non-failure rest-pause to each set, just for the Hell of it, and I am still brimming with energy, which is good.

 

[crayonofdoom]

Sorry for not answering your question, but I have a question myself: How the hell did you get your clean up to 330?

I'm at 265 for hang clean right now, and that is only cleaning maybe once or twice a week if that...I was also wondering if PR's like yours are more dependent on strength or technique? I went up 15 pounds after I started squatting seriously for about a month, but used better technique as well so I'm not sure if the improvement came from one or the other or both...

What kind of program do you follow? I mean like for competitive weight lifting, wrestling, football, basketball etc....

 

[Baoh]

Sorry for not answering your question, but I have a question myself: How the hell did you get your clean up to 330?

I'm at 265 for hang clean right now, and that is only cleaning maybe once or twice a week if that...I was also wondering if PR's like yours are more dependent on strength or technique? I went up 15 pounds after I started squatting seriously for about a month, but used better technique as well so I'm not sure if the improvement came from one or the other or both...

What kind of program do you follow? I mean like for competitive weight lifting, wrestling, football, basketball etc....

No worries. When I started doing PCs, I barely managed 95 pounds at 17 years old. I taught myself the technique from sequenced photos, and I worked on the form until it felt full of "flow". I did 5x5 at the beginning. However, most of my PC ability was manifested through a focus on singles. I started to clean twice or thrice weekly, for 5 to 10 maximal or near-maximal singles. Kind of unorthodox. Also, I have taken many prolonged breaks from PCs, as they place a great deal of stress on my CNS, especially while at University. I still do only singles (I swear I'm addicted to them or something), and I do fewer sets. Until this latest program idea, I did three near-maximal or maximal singles, thrice weekly. On some days, I feel that my explosiveness is lacking, and on those days, I avoid doing PCs so as to let myself recover.

My program is...weird. I basically like being very able-bodied. An all-rounder of sorts.

 

[casualbb]

I actually did experiment with higher frequency HST.

I tried doing the following routine once/day monday-saturday:

Squat
SLDL
Calf Raise
Chest Dips
Weighted Pullups
Inc. DB Press
DB Rows
Upright Rows
Bicep Curl
Overhead Tri Ext.

I burned out almost immediately. After three days, and these were the first three light days of the 15's, I was pooped. Even after 8+ hours of sleep per night I was falling asleep in class. I immediately dropped down to 3.5x/week, and I feel much better now.

In retrospect, it was way too much volume. If I had to do higher frequency, I'd pick 4 major exercises and let that be it. Maybe,
Squats, SLDL, Chest Dips, Alt. Lat Pull and DB Rows. Your routine could work. All I can say is try it and see how you feel. What are your reasons for higher frequency?

-casualbb

 

[Baoh]

I actually did experiment with higher frequency HST.

I tried doing the following routine once/day monday-saturday:

Squat
SLDL
Calf Raise
Chest Dips
Weighted Pullups
Inc. DB Press
DB Rows
Upright Rows
Bicep Curl
Overhead Tri Ext.

I burned out almost immediately. After three days, and these were the first three light days of the 15's, I was pooped. Even after 8+ hours of sleep per night I was falling asleep in class. I immediately dropped down to 3.5x/week, and I feel much better now.

In retrospect, it was way too much volume. If I had to do higher frequency, I'd pick 4 major exercises and let that be it. Maybe,
Squats, SLDL, Chest Dips, Alt. Lat Pull and DB Rows. Your routine could work. All I can say is try it and see how you feel. What are your reasons for higher frequency?

-casualbb

I've done higher frequency work before, as stated, but it was for only three movements. I'm just giving this a shot for the Hell of it. A bit of an experiment before I switch to Powerlifting for the summer.

Thanks for your input.