HST cycle 4, Set a slew of PR's

[casualbb]

So today was my day to push my old 5RM's.

Set the following PR's today:

SLDL: Old: 205x5 Now: 215x5
The 205 was murder when I did it 6 weeks ago, the 215 today flew up by contrast. I can feel 225 coming on -- two wheels

Standing Calf Raise: 500x5 --> 520x5
I don't have insanely strong calves...this machine just allows a lot of weight.

DB Inclines: 45x5 -->50x5
DB Supported Rows: 65x5 --> 70x5
DB Upright Rows: 45x5 --> 50x5

So it was pretty fun. The only one I expect to increase again is SLDL, but by at least another 10 pounds. I'll be taking "after" pics soon, I'll probably post those. Had good gains everywhere but esp. calves, hams, glutes, and lat spread.

-casual

 

[coolcolj]

Congrats

I think you need to do a strength cycle now, it can only enhance the HST to follow

 

[Lord_Suston]

CNS and white fiber train!!!! then go for the freaky mass

 

[Zander1983]

Congrats

I think you need to do a strength cycle now, it can only enhance the HST to follow

Agreed.

 

[Deleted member 33117]

Good progress. Progessive resistance is the key, 5 ibs here, 5 ibs there... so long as you are slowly and consistantly gaining strength you are on the right track.
I'm starting HST for the first time starting tomarrow. My strength is freaky now, so perhaps it is time for HST, besides I've only got 8 weeks left until my photoshoot, so training twice a week is just not getting it done. The extra training sessions should speed my metabolism up a bit, to help me lean out faster. Fortunately I'm one of the lucky few who can gain size and strength while on a keto diet.

 

[nanotitan]

I have a question for you, casual

I read that during HST you do a 2-week 10-rep cycle followed by a 5-rep cycle. Would using 5 reps for all cycles cause any difference in results?

If one is not training to failure then what rep range do you believe would be best? Also, what volume would be optimal?

Let's say an individual is performing 5 sets of 3 reps with his 5 rep max every other day. This volume of work will probably cause some growth but would he benefit as well from just performing 5 sets of 2 reps with the same weight or maybe less or more sets?

How would one determine optimal volume or optimal weight?
Say 10 sets of 2 reps with 80% of 1RM or 5x5 with 75%?
Meaning optimal in terms of hypertrophy and work capacity.

Anyone else's take on this is appreciated as well.

 

[casualbb]

I'm starting HST for the first time starting tomarrow. My strength is freaky now, so perhaps it is time for HST, besides I've only got 8 weeks left until my photoshoot, so training twice a week is just not getting it done. The extra training sessions should speed my metabolism up a bit, to help me lean out faster. Fortunately I'm one of the lucky few who can gain size and strength while on a keto diet.

Glad to hear it, guys have had really solid results while doing keto.

-casual

 

[casualbb]

Nanotitan, your questions are definitely off topic, but I'm gonna start a new thread to answer them because they're worth addressing.

go here: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236602

-casual

 

[nanotitan]

sorry and thanks

 

[casualbb]

np nanotitan.

To CoolColJ and others...tell me more!

I figure right now my goal is growth so growth I will train for. I like the idea of achieving my goal musclemass and then working on strength/neural factors. But how will performing a strength cycle help later hypertrophy cycles? I'm certainly open to the idea.

-casual