Yesterdays workout was pretty good. It was Test day for Deadlift and Press
Deadlifts are a challenge - I seem to be getting stuck in the hole at times - perhaps not doing explosive enough repetitions - I'm not sure why - Today I couldn't even pull 315 off the floor - when i've already done it for 3 reps. Maybe because I was trying for 5 or perhaps I'm just run down. I'm not sure - anyways I went down to 275 and tried to set a rep max instead - it worked! I got 8 reps with that bitch.
Press was a minor increase - I got 115 for 6 as a rep max - up by only about 3lbs based off my calculations. Still - I'll take it.
After that I did some accessory stuff - I think I'm going to work my old HST training into my current training - so I'll do my strength portion and then follow through on my other main lifts. Each workout I will now be attempting to Squat, Bench, Deadlift, Press, BB Row, Incline Bench, Chin Up, Dip, Pulldown, Fly, Single Arm Row, Side Lateral, Face Pull, CGBP and Barbell Curl. Overall Volume will be low - but I had a lot of success with this before and I am soon going back to a lean bulk as I find I've just been cutting for so long and I want to get stronger more than I want to cut so I'm just kind of recomping and I'm not entirely sure on how effective that is.
My Tr3st should be here hopefully this week or maybe early next - and I will be running my first really good bulking cycle - I'm gonna try and keep myself around maintainence or slightly above in a hope that I will gain some muscle/lose some fat and it will allow my to recomp while actually putting on a good amount of size and strength.
As for details to what my training will look like on cycle it will be like this somewhat
Prep Cycle (IntensityxRepsxSets – Total Volume =500+960+1040+1120+900+320+170=5010 )
50x5x2 60x4x4 65x4x4 70x4x4 75x3x4 80x2x2, 85x1x2
1 set @ 50, 60, 70, 80, 85 – then work down
Volume Cycle (IntensityxRepsxSets – Total Volume=500+1200+1400+1500+1125+320+340+180=6565 )
50x5x2 60x4x4 65x4x5 70x4x5 75x3x5 80x2x2, 85x2x2, 90x1x2,
1 set @ 50, 60, 70, 80, 90 – then work down
Test Week (IntensityxRepsxSets - Total Volume = 300+255+180+95+PR)
50x4x1 60x4x1 70x3x1, 80x2x1, 90x1x1, Any sort of Rep PR - Pref in the 1-5 range
HST Template - So the main thing with HST is that you decrease the rep range in a weekly or bi-weekly basis. So what I currently plan to do will be something along the lines of 15x1-12x2-10x2-8x3-5x3-3x4-2x4-1x5 (this may change especially for iso exercises) for rep ranges across 8 weeks. What I did before was get all exercises for a set of 15 with a weight in which I could add 5-10-15lbs depending on the lift and still hit the rep range. Then each time I go in I just add the amount of weight for 3 workouts - then I drop the rep range and one increment of weight. This is essentially how HST plays out - so you increase the weight on 2/3 sessions and progressively get heavier and heavier and increase volume slightly.
Workout A
Bench - Follow Strength Template
Squat - Follow Strength Template
Deadlift, Press, BB Row, Incline Bench, Chin Up, Dip, Pulldown, Fly, Single Arm Row, Side Lateral, Face Pull, CGBP and Barbell Curl - Follow HST Template
Workout B
Press - Follow Strength Template
Deadlift - Follow Strength Template
Squat, Bench, BB Row, Incline Bench, Chin Up, Dip, Pulldown, Fly, Single Arm Row, Side Lateral, Face Pull, CGBP and Barbell Curl - Follow HST Template