Cut and Heal: my HST journal

[Anthrax Invasion]

Eating more often yet in smaller portions has no effect on metabolism.

Figure out your maintenance calories, then eat 500 or so below that. Make sure you get about 25% of your total calories from protein (at least 1 gram per pound, prefarably 1.5/lb.). Hunger is just a psychological thing. Don't pay it any mind.

 

[Guinness5.0]

15 rep phase - workout 3 of 5

I had to skip Friday's workout. I helped someone move on Thursday and I was beat through most of the weekend. Not exactly conducive to lower back healing either. Hey, ya gotta do watcha gotta do.

MONDAY

Squat 135x15, 215x15, 215x13
- quite tough. I coulda done 15 on both but I want to be sure to get 235x15 for both sets on friday.

GM 130x15
-my back was tired from moving so these were a challenge

Standing OHP 100x15,100x12
-I could have done more on the second set but probably not 15. I seem to lack endurance on OHP big time. The first set wasn't bad really. It felt like there was more weight on the bar on the second set, right from the first rep. My 5x5 run was like this too- the first set or two would be cake, then it was brutal from there.

BB row 130x15, 130x15
- I decide to do two BB row sets and 1 set of wide pulldowns instead of one set of rows, one set of wide pulldowns and one set of narrow pulldowns. Def. a good move. My bis were on fire by rep 13 on the second set.

Widegrip pulldons 10px15

Dips BWx15, BW x15
-I'm not missing chest pressing one bit

Hanging leg raises x25, x 22

All in all a great workout. I stretched my low back and hams afterwards for a few minutes. My hams seem to be loosening up but my low back doesn't seem to change. It is always tensed up throughout the day. The affected area feels like it's bruised in between the vertebrae. Does that indicate any particular injury?

 

[young_squatter]

15 rep phase - workout 3 of 5

I had to skip Friday's workout. I helped someone move on Thursday and I was beat through most of the weekend. Not exactly conducive to lower back healing either. Hey, ya gotta do watcha gotta do.

MONDAY

Squat 135x15, 215x15, 215x13
- quite tough. I coulda done 15 on both but I want to be sure to get 235x15 for both sets on friday.

GM 130x15
-my back was tired from moving so these were a challenge

Standing OHP 100x15,100x12
-I could have done more on the second set but probably not 15. I seem to lack endurance on OHP big time. The first set wasn't bad really. It felt like there was more weight on the bar on the second set, right from the first rep. My 5x5 run was like this too- the first set or two would be cake, then it was brutal from there.

BB row 130x15, 130x15
- I decide to do two BB row sets and 1 set of wide pulldowns instead of one set of rows, one set of wide pulldowns and one set of narrow pulldowns. Def. a good move. My bis were on fire by rep 13 on the second set.

Widegrip pulldons 10px15

Dips BWx15, BW x15
-I'm not missing chest pressing one bit

Hanging leg raises x25, x 22

All in all a great workout. I stretched my low back and hams afterwards for a few minutes. My hams seem to be loosening up but my low back doesn't seem to change. It is always tensed up throughout the day. The affected area feels like it's bruised in between the vertebrae. Does that indicate any particular injury?

Awesome workout man, Nice lifts.
I gotta catch up on your journal

 

[Guinness5.0]

15 rep phase - workout 4 of 5

WEDNESDAY

Helluva workout.

Squat 135x15, 225x15, 225x13
-good times. I left some in the tank for Friday as I intend to get 15 reps on two sets w/ 235.

-It was hilarious to watch as two seperate sets of numbnuts used the power rack next to mine (one pair was finishing as I started, followed by an equally stupid pair) performing quarter squats w/ more weight than me. They kept glancing over while I did my sets, presumably thinking "gosh we're doing more weight than that guy". They tried to go lower after watching but gave up quick It was funny b/c each pair did the exact same thing - did some warmups, then heavy quarters, then tried 'em deep and almost fell, then reverted back to quarters

Deadlift 225x10
-As much as I hate to admit it, I think the GMs are doing me more harm than good. I think my lack of hamstring flexibility is the culprit. The DLs felt great. My back felt better than it has in a long time upon completing this set, and I got a bit of gripwork in by holding the bar double overhand for ten reps. I may do deads during the ten rep phase as a replacement for GMs. If I use a double overhand grip I'll be grip-limited enough to keep my back safe, thereby making progress in grip strength and back rehab. Sounds win-win to me.

Standing OHP 105x15, 105x13
-Again, coulda got 15 on set two but I'm saving it for Friday. Set two was still quite tough.

BB rows 135x15, 135x13
-I bumped these a bit more than planned 'cause they've been too easy. I'm glad I did.
EDIT: whoops - 135 was what I was supposed to do anyway

Wide grip pulldowns 11px15
-Ehh. I almost feel like a hypocrite (sp?) doing these.

Dips (BW+25)x15, (BW+25)x13
-Took a pretty hefty jump on these but it was appropriate. I had some guy set a 25 pound plate on my calves after I set up b/c this damn gym doesn't supply the belts w/ teh chains for attaching db's/plates.

Deadlifts 275x3 (double overhand grip), 315x3 (mixed), 365x1 (mixed), 405x1 (mixed)
-It felt SO good to put a little weight on the bar. 405 really ain't shit but it's a bunch more than anything I've used in ages, and today's workout was pretty taxing.. It felt really good going up - I pulled it smooth and fast. This bodes well as my back feels fuggin fantastic as I'm typing this.

I guess it's obvious that I type a shitload more when I've had a good day

 

[Jim Ouini]

It was funny b/c each pair did the exact same thing - did some warmups, then heavy quarters, then tried 'em deep and almost fell, then reverted back to quarters

Usually you see semi-deep warmups and as the weight goes up so does the squatting depth. Done it myself a few times

Did you just throw those heavy deads in at the end? Nice work getting the 4 plates even though you hadn't trained heavy for awhile. Are you going to dead in the 5 rep phase?

 

[Guinness5.0]

Did you just throw those heavy deads in at the end? Nice work getting the 4 plates even though you hadn't trained heavy for awhile. Are you going to dead in the 5 rep phase?

yeah they were randomly added b/c I was feelin' good. Maybe not the best move but I had more in me - I stopped short of really fatiguing myself.

I MAY dead for the five rep phase but I'm not sure. I'll have to figure something out for posterior chain work as GMs just aren't a good move right now. Maybe I'll power clean for triples.

 

[blut wump]

I know the feeling. I keep wanting to do deads but try to wear myself out with other posterior chain work before the urge takes over.

How are you finding all this high-rep work? Is it something you could get used to or do you find your mind wandering?

 

[Guinness5.0]

How are you finding all this high-rep work? Is it something you could get used to or do you find your mind wandering?

It's not my favorite thing, but it's a lot better this week as the weights are tougher. Plus the deads at the end yesterday made it more enjoyable. The squats are kinda fun - it's a real challenge to grind out more reps when you're tired. Even when the burn starts, you've got 3-4 reps left, whereas when you're doing 5's you KNOW that once you struggle, it's over (hope that makes sense )

Besides, it oughta be worth some joint health. Plus, my weight's gone back UP to 240 but my belly's shrinking (albeit not much) so I seem to be adding muscle. Could be water fluctuation, but I think there's some hypertrophy. That's why I'm taking pics - if some crazy shit happens I got the proof!

 

[Guinness5.0]

15 rep phase - workout 5 of 5

FRIDAY

Well I can't say that I'm gonna miss 15's. Not the most fun I've ever had at the gym but still, it was necessary I guess.

Squat 135x5, 135x5, 235x15, 235x15
- Much easier than I thought - not easy mind you, but not as grueling as expected. I was careful to set the bars at an appropriate height in the rack (I've been tossing them to the side lately ) 'cause I though I might have to bail on set two. I think I could have done 20 actually. I rest-paused on rep 13, then did the next two and racked it no problem.

Deads 235x12
-Worked the grip a bit. No trouble at all

Standing OHP 110x14, 110x13
-Really tough. Not sure why. I suppose the deads from weds. had something to do with this - haven't really done much trap-intensive stuff for a while.

BB row 145x15, 145x15
-Awesome. I went up ten pounds rather than five. I made a point of starting semi-slow, then really pulling hard and fast at the top - I was banging the bar off my ribcage through both sets. My lats are FRIED

Wide grip pulldowns 12px15
-Ugh. I can't wait to ditch these and do pullups. I feel like such a fairy doing these!

Dips (BW+35)x15, (BW+35)x14
-I put the weights in my gym bag since we don't have a dip/pullup belt. Kinda screwed up my forward lean, but not too much

Hanging leg rasies x21, x18

Overall I'm glad I ran this phase - my back feels better. I hope the pics look good for Sunday's update. I've lost a bit on my gut but the scale is moving up. I weighed in at 242 after my workout today, which makes no sense to me as I thought I'd be lighter from water loss. Gawd, I really don't want to count calories, but I don't want to cut forever either. I wanna push some fuggin' weight around and get some new PRs, dammit!

 

[Jim Ouini]

Nice workout. I actually thought as I was warming up with 225 today that you did these for 15 reps. Whew, glad it wasn't me

I think your 10's will feel like money after these 15's.

Nice job on lat pulldowns too