shibs' training journal

[shibs]

So in order to keep track of progress, and to test if this is going to work for me, (which i'm skeptical, but my fingers are crossed!) i'm going to log everything in here. I've decided to go with an HST program which i've researched a LOT. I'm training Mon, Wed, and Fri with cardio inbetween. Now, since i'm used to lifting lots of individual muscles, i couldn't help but stay with my roots. The programs not all compound lifts, but a mixture of the two. It goes like this..

Mon: Workout A
Wed: Workout B
Fri: Workout A
Mon: Workout B
and so on...

Workout A is this...
Bench Press - 1 set
Inc. DB Flys - 2 sets
Squat - 2 sets
Hamstring Curls - 2 sets
EZ-bar Tri Ext. - 2 sets
Lat Raises - 2 sets
Wide Grip Pullups - 2 set
DB Rows - 2 sets
Preacher Curl - 2 sets
DB Shrugs - 2 sets
Calf Raises - Decided to go with the calf excercise Nelson Montana posted about..
Abs on the pulley Mach - 2 sets
Diggers - 2 sets

Workout B...
Weighted Dips - 1 set
Pec Deck - 2 sets
Frost Squat - 2 sets
Hamstring Curls - 2 sets
Tri Pushdown - 2 sets
Lat Raises - 2 sets
Wide Grip Pullups - 2 sets
DB Rows - 2 set
Concentration Curls - 2 sets
DB Shrugs - 2 sets
Calf Raises - same as above
Abs on pulley mach. - 2 sets
Choppers - 2 sets

For those who are not familiar with the HST program, your first 2 weeks in at 15 reps, the next 2 weeks at 10 reps, and the last 4 weeks at 5 reps. You're supposed to gradually build up to your 15/10/5 rep max (whatever your on). and on the final day of that particular week, you should be repping your rep max. If that makes any sense?

Now you have to understand that this program is going against a LOT of what i believe and practice in weight training. The fact that i'm only doing a fraction of my rep max, and now getting a really tired feeling is hard for sure. And also only doing 2, or in some cases 1 set KILLS me! But, it is proven to work so i'm giving it a try.

I know there is going to be lots of criticism, and all is definitely welcome as i really want to learn from the more experienced members on this forum, but before you say anything to critical just take a look at this example HST workout at the bottom of this page, which is where i got the basis of my template. (Even i don't agree with lots of this stuff). Do you guys know for sure that this will work? As i am still very skeptical!

hypertrophy-specific.info/imgs/tables_3daysplit.gif

 

[Tblock1]

No deadlifts, only one set of bench and weighted dips? Damn....

 

[JDid23]

No deadlifts, only one set of bench and weighted dips? Damn....

i thought the same thing.... and the fact that there are curls every workout plus the back work that hits biceps. . Even though SLDLs don't work you as much as deads and you can't use as much weight, it's still a good lift.

However, this is hypertrophy specific training and it's planned for hypertrophy, not strength. The person who made the program also has to be credible and the program probably worked for quite a few people or it wouldn't be so well known.

 

[shibs]

It also bugs me alot... but thats the way it was set up. I still get 9 chest workout sets a week though. thats what its all about. are you guys as skeptical as me on this too? and i'm going to put deadlifts in there next cycle

Also, i'm scared about the fact that its going to be sooo easy the first week. you start at only a percentage of your rep max until you build yourself up, and the first week is going to be so low that i doubt i'm going to even get tired. but, i'm going to the gym today so i guess we'll find out

 

[Andalite]

You can do Deadlifts on HST lol....I can help with your HST plan if you like. It's really easy to do it...I used to post on the hst forums on the hsn site.

 

[shibs]

You can do Deadlifts on HST lol....I can help with your HST plan if you like. It's really easy to do it...I used to post on the hst forums on the hsn site.

that'd be great.. i'll send you a pm

 

[Andalite]

I've replied. Good luck

 

[shibs]

Ok, well day 3 into the program and it took me a while to start because i had to refine it with the other information i just picked up. I'm using andalite's post to help shape the program, here it is for reference. http://www.elitefitness.com/forum/weight-training-weight-lifting/hst-thread-543498.html

I'll also attach my workout program which i made up for the first 2 weeks (15 rep mesocycle).
I'm only doing compound excercises for the first mesocycle, but that'll change for the next 3. also only doing 1 set for now. If you look at the first set, thats my 15rm, and after that the next workouts will be new PRs. I just finished my 2nd workout today, and friday will be a new PR so hopefully i can hit all those.

Today my workout went good, definitely feel tired CNS wise with all the compound lifts. on military press, i had to hit my last few while going up on my toes to get a little momentum. My DB rows are really explosive. Should they be this way? Or should i slow them down? And lastly, i did diggers, but it felt like my shoulders were getting tired before my sides did :\

Any input is always welcomed.

Thanks especially to JDid23 and Andalite for helping me start out the program right.

 

[shibs]

Todays workout was great. Hit all new PR's. Doing dips everytime i went down my left elbow felt like i hit my funny bone everytime. kinda freaked me out lol but other than that it was good as usual.

 

[CitizenKane]

Frost Squat - 2 sets

Is that like where you run around in the snow with a barbell on your back? Hardcore!

 

[shibs]

Is that like where you run around in the snow with a barbell on your back? Hardcore!

god did i put that? my bad no lol. my last name is frost and when i type fro... s just comes naturally lol

 

[JDid23]

how has the training been coming along man?

 

[shibs]

how has the training been coming along man?

Sorry just got that message. It's going good i just finished the 15 rep mesocycle and made new PR's in all my lifts

Feeling pretty good now and super excited to go to the 10 rep mesocycle. I'll include the program for my 10 rep cycle on this post for you guys to view. Please note that the calf workout i'm doing is Nelson Montana's.

+ Doing weighted decline crunches for abs.

Also, idk if its from the workout or not, but i suddenly shot up from 170 to 180 in the last week and a half or so. I'm not a newb in weight training, so i know its not just the newb gains so idk. i'm not complaining though haha

 

[JDid23]

wow that's awesome man!! keep up the good work

 

[shibs]

Sooo... some bad things happening now damn it....

1. For some reason, i hit my bench good on the first day of my 10 rep mesocycle, and i haven't hit it since then. i'm confused. I've been eating good, and even got a ton of sleep this weekend to try to hit it today but i had to get help on my 9th rep. Slightly disappointing... All my other lifts are going good.

2. Started boxing training for fight in mid-April. Today was fucking brutal and it completely exhausted me. Boxing is mostly cardio so i don't think its impacting my results, i've just gotta make sure i keep putting down the food. I did the training after my workout, but i think next i'll do my workout after training.

All the lifts are going good and i'm still keeping up with everything else. I am however still concerned with the lack of volume... one set really doesn't feel like alot and its getting hard to tell if this is working well or not. Anyone have anything to say about this? i could use some reassurance lol.

And if anyone could help me out with my diet... i usually eat as much cottage cheese as i can, along with tuna sandwiches everyother day with whole wheat bread.. just bought some liquid egg whites for breakfast and being a highschool kid, my lunch is limited to cheap fast food choices so i try to keep it just to subway. chicken bacon ranch on whole wheat is the best haha. basically i just try to eat alot of protein and whole wheat healthy foods, and cut out as much junk as possible.

Thanks for any input fellas

 

[shibs]

Finally the 5 rep mesocycle... i loved todays workout.

Thanks to andalite, i have a good scheme going. A B & C workout, each once a week for two weeks.

Today was flat bench press 215 5X5. I hit every set except the last rep on the last set.

SLDL.... 225 3X5 Again hit every set, it was a bit easy. considering going up next time.

Wide grip pull ups... Just with body weight. All in all, pretty easy. the last couple sets were getting tough but i got them all with not much rest between sets.

Front squats... 225 3X5 Hit every set.. i wasn't used to doing front squats so these were a little hard. my wrists were killing me in the last couple reps, even though i swear i have good form. Elbows up, bar resting across my collar bone, but when i'm going down i wanna almost fall forward, and then i have to push more with my wrists to keep the bar balanced, and thats what was hurting them.

Pretty good workout tonight. came home, had a potato and a protein drink. been drinking a gatorade after working out so the sugar can help fight anabolic effects on my body.

I noticed after working out that my backs really finally starting to develop this made me pretty excited. The rest of my body hasn't been developing as well, and i'm kinda disappointed about that, but still hoping it'll pick up.

La da la da da da...

 

[Tblock1]

Finally the 5 rep mesocycle... i loved todays workout.

Thanks to andalite, i have a good scheme going. A B & C workout, each once a week for two weeks.

Today was flat bench press 215 5X5. I hit every set except the last rep on the last set.

SLDL.... 225 3X5 Again hit every set, it was a bit easy. considering going up next time.

Wide grip pull ups... Just with body weight. All in all, pretty easy. the last couple sets were getting tough but i got them all with not much rest between sets.

Front squats... 225 3X5 Hit every set.. i wasn't used to doing front squats so these were a little hard. my wrists were killing me in the last couple reps, even though i swear i have good form. Elbows up, bar resting across my collar bone, but when i'm going down i wanna almost fall forward, and then i have to push more with my wrists to keep the bar balanced, and thats what was hurting them.

Pretty good workout tonight. came home, had a potato and a protein drink. been drinking a gatorade after working out so the sugar can help fight anabolic effects on my body.

I noticed after working out that my backs really finally starting to develop this made me pretty excited. The rest of my body hasn't been developing as well, and i'm kinda disappointed about that, but still hoping it'll pick up.

La da la da da da...

Dude you don't want to fight anabolic effects, that is building muscle. You want to fight catabolic effects. Great workout though

 

[grubd]

Is that like where you run around in the snow with a barbell on your back? Hardcore!

lol, well played joke.

 

[JDid23]

great progress man. looking strong!