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Blueline and his new lifts

blueline438 said:
So I shouldn't struggle for 15 reps? It should be easy? Cause my squats were a struggle but everything else was challenging but I had gas left in the tank.
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75% a good estimate to start with is you could have probably done 3 more reps.
the first few workouts you will be trying to nail down you target weights.
after you figure this out all you have to do is hit one more rep or increase your weight each time.
hence 80%, 85% and so on.

When you get to sets of 10 you may encounter the same thing but you will get better at it as you go along.
 
75% of what? My one rep max is 410. 75% of that is 307. My five rep max is roughly 365. That would put it at 272. I'll be honest. I can't do 15 reps of either of those weights.
 
You know. I lied. I might be able to do 15 at 272. I can do 10 at 315. So maybe I can. Next time I'll try it.
 
I've got a bag of Cheese / Caramel (Garrett's Mix) in the pantry just calling out to me from our trip to Chicago. When we got it, they told the tourists in front of us "The bag will only last two days, while the tin (which costs 4x the amount) will last much longer... I wanted to say something so bad, but minded my own business... until we were up to pay. I said, we ordered the bag which has always lasted us a week at least. Thanks!

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mmorso said:
That candy is probably ok... I always eat a sh1t ton of chocolate covered pretzels when I'm recomping. Even more when I cut.
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I often eat a lot of candy during a recomp too. Only, my recomps often involve increasing bodyfat and decreasing muscle mass...I need to work on it a little haha
 
justhere4comm said:
I've got a bag of Cheese / Caramel (Garrett's Mix) in the pantry just calling out to me from our trip to Chicago. When we got it, they told the tourists in front of us "The bag will only last two days, while the tin (which costs 4x the amount) will last much longer... I wanted to say something so bad, but minded my own business... until we were up to pay. I said, we ordered the bag which has always lasted us a week at least. Thanks!

Invalid Link Removed​
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are you kidding me??? 6.5 gallons of caramel and butter goodness!! now your talking.. im not exactly sure how much popcorn that is.. butt....lol
 
blueline438 said:
75% of what? My one rep max is 410. 75% of that is 307. My five rep max is roughly 365. That would put it at 272. I'll be honest. I can't do 15 reps of either of those weights.
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remember that is not an exact science. thats why I said you will be playing around with the weight to use a little.

Example dont quit your lift if you have used too much weight just finish and adjust it for next time. or if you went to light do 20 reps if you have to and adjust it.
 
blueline438 said:
75% of what? My one rep max is 410. 75% of that is 307. My five rep max is roughly 365. That would put it at 272. I'll be honest. I can't do 15 reps of either of those weights.
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75% of your 15 rep max, your set up for Vanilla HST should be as follows

Week 1 - 75, 80 and 85% of 15rm
Week 2 - 90, 95 and 100% of 15rm
Week 3 - 75, 80 and 85% of 10rm
Week 4 - 90, 95 and 100% of 10rm
Week 5 - 75, 80 and 85% of 5rm
Week 6 - 90, 95 and 100% of 5rm
 
mickc1965 said:
75% of your 15 rep max, your set up for Vanilla HST should be as follows

Week 1 - 75, 80 and 85% of 15rm
Week 2 - 90, 95 and 100% of 15rm
Week 3 - 75, 80 and 85% of 10rm
Week 4 - 90, 95 and 100% of 10rm
Week 5 - 75, 80 and 85% of 5rm
Week 6 - 90, 95 and 100% of 5rm
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Sweet! Thanks for this. I
 
That is what I was trying to understand as well. 75% of my max for 15? Am I rest pausing it??? lol
 
ryane87 said:
That is what I was trying to understand as well. 75% of my max for 15? Am I rest pausing it??? lol
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That is what I have been trying to tell you guys.
I rest about 60-90 sec. between sets. (Note: I do 15 - 18 exercises up to 3 sets for week 5-6) also take in consideration I can no longer do compound lifts)
you can increase or decrease the rest between sets.
you have to watch the one rep calculators.

I have yet to find a calculator for HST that is accurate to reality.
This is why I say 75% is about 3-4 reps left in the tank.
this is why it also takes a little time to find your rep %.
IE: last workout I was benching 225 for 10 reps at the end. start with 175 and see how it goes and make adjustments from there.

also with the smaller muscle groups you will usually have to increase reps over the 15, 10 or 5 as you progress. adding 5lbs sometimes makes you go from 15 reps to 7. if this makes sense?

adjust as you go. most of us have a general idea how much weight and how many reps we can get with certain lifts.
if you hit 25 reps do it and adjust it, if you hit 9 reps and say o crap just adjust it. (when you are this far off it may take the first week to get it were it needs to be for the particular %.)
Don't blow a nut across the gym on the first day.

If someone has a calculator that estimates Percentages of one rep max to a number of reps up to 15 that is accurate I would love to see it. this would be a great help.
 
Studhorse said:
That is what I have been trying to tell you guys.
I rest about 60-90 sec. between sets.
you can increase or decrease the rest between sets.
you have to watch the one rep calculators.

I have yet to find a calculator for HST that is accurate to reality.
This is why I say 75% is about 3-4 reps left in the tank.
this is why it also takes a little time to find your rep %.
IE: last workout I was benching 225 for 10 reps at the end. start with 175 and see how it goes and make adjustments from there.

also with the smaller muscle groups you will usually have to increase reps over the 15, 10 or 5 as you progress. adding 5lbs sometimes makes you go from 15 reps to 7. if this makes sense?

adjust as you go. most of us have a general idea how much weight and how many reps we can get with certain lifts.
if you hit 25 reps do it and adjust it, if you hit 9 reps and say o crap just adjust it. (when you are this far off it may take the first week to get it were it needs to be for the particular %.)
Don't blow a nut across the gym on the first day.

If someone has a calculator that estimates Percentages of one rep max to a number of reps up to 15 that is accurate I would love to see it. this would be a great help.
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Why does it appear that no one has tested their 5, 10 and 15 rep maxes prior to starting HST, once the maxes have been established it's pretty straight forward. For the next cycle you can either retest your maxes at the end of the current cycle or add say 2.5% to your current max for each rep range and use the 75, 80% etc of the new figure for the next cycle.
 
mickc1965 said:
Why does it appear that no one has tested their 5, 10 and 15 rep maxes prior to starting HST, once the maxes have been established it's pretty straight forward. For the next cycle you can either retest your maxes at the end of the current cycle or add say 2.5% to your current max for each rep range and use the 75, 80% etc of the new figure for the next cycle.
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you are correct. that is the best way it to spend a few days in the gym figuring it out. unfortunately most don't want to do it.

I have been doing it for over 6 years and keep all my old logs so it is pretty simple for me.
 
That's kind of what these first few days are for me. I kind of getting a baseline of what the weights feel like in these higher rep ranges.



I found this calculator. Put in your lift how many reps you did and at what weight and it pops out a rep range. 1-20 reps at these weights.

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I apparently have been working too much and can't keep up!

And forget that popcorn, I'm into vegetables. Well, grains. Hops, actually. Ok, beer. I like beer. Barrel aged stouts, to be specific. It's also why I can't have abs.
 
When I read about HST I didn't find the specifics on percentages. I probably should have spent time figuring things out but didn't. In spite of that, I don't focus on % so much....just constant progression. I started light and just kept adding weight...but I am doing it wrong I guess.

When I did the first weeks at 15 reps it was a big challenge for me. I normally train much heavier and the lighter weight/higher reps was new and left me a bit tired. It was a good change.
 
blueline438 said:
That's kind of what these first few days are for me. I kind of getting a baseline of what the weights feel like in these higher rep ranges.



I found this calculator. Put in your lift how many reps you did and at what weight and it pops out a rep range. 1-20 reps at these weights.

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Cool I will have to play with it. Thanks for posting
 
SFreed said:
I apparently have been working too much and can't keep up!

And forget that popcorn, I'm into vegetables. Well, grains. Hops, actually. Ok, beer. I like beer. Barrel aged stouts, to be specific. It's also why I can't have abs.
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Got to live a little brother.
 
HIT4ME said:
When I read about HST I didn't find the specifics on percentages. I probably should have spent time figuring things out but didn't. In spite of that, I don't focus on % so much....just constant progression. I started light and just kept adding weight...but I am doing it wrong I guess.

When I did the first weeks at 15 reps it was a big challenge for me. I normally train much heavier and the lighter weight/higher reps was new and left me a bit tired. It was a good change.
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Your doing just fine.
HST is progression. It basically holds you accountable to hit that extra rep or increase your weight each workout.
The main thing is are you responding?
 
So today was day two for me on my new style of routine. I think I have a pretty good idea of what weights I'll be using and the volume I'll be looking at. I also think that I will be doing the split routine.

Today I had a really good workout and when I was done I hit two sets of incline cable fly drop sets with a gym buddy. Started at 140 And worked our way down to 35 adding a rep each time. Lots of fun.

Here's my lifts for the day.

Hst day two

Weight 186

Deadlifts 315x15 (8 reset grip then 7)

Leg curl 35x15

Seat calf raise 90x15x2

Dips 15x2

Single arm pulldowns 80x15x2

Military press 105x15x2

Db curls 25x15x2

Rope tri extensions 80x15x2

Db shrugs 55x15
 
I don't know why; but you guys that do deadlifts and squats just make me so happy. Great work brother.
 
HIT4ME said:
I don't know why; but you guys that do deadlifts and squats just make me so happy. Great work brother.
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Is it cause no one squats or what? I like seeing guys who work their butt off to better themselves HIT4ME seeing the motivation everyone has in their own threads drive me
 
blueline438 said:
Is it cause no one squats or what? I like seeing guys who work their butt off to better themselves HIT4ME seeing the motivation everyone has in their own threads drive me
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Yeah - I know squats and deads are very taxing and a lot of typical people avoid them. This board is full of people who do them, and that alone sets the board members apart from the average population. I know those two exercises are the epitome of hard work in the gym, in my mind, and seeing people doing them makes me want to do them.
 
HIT4ME said:
Yeah - I know squats and deads are very taxing and a lot of typical people avoid them. This board is full of people who do them, and that alone sets the board members apart from the average population. I know those two exercises are the epitome of hard work in the gym, in my mind, and seeing people doing them makes me want to do them.
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Studhorse said:
I know I reallllllllllly miss them.
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C'mon you fairies. Lets do some squats. Lol
 
My hammies are sore from yesterday. The squats and rdls. Ugh. Feels good. My right one is more sore than the left but overall I'm feeling pretty good
 
Yup. I'm sore today. And loving it!
 
HIT4ME said:
Yeah - I know squats and deads are very taxing and a lot of typical people avoid them. This board is full of people who do them, and that alone sets the board members apart from the average population. I know those two exercises are the epitome of hard work in the gym, in my mind, and seeing people doing them makes me want to do them.
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I do squats till my left knees starts acting up again then stop till it feels better
Deads I have 5 hernations and 3 bulging discs from a car accident 2 years ago so it's the same deal. Once it goes I take it easy and do heavy rows
 
So shiznizz is about to hit the fan. No gym time today and for crappy reasons. Today I had another doctor appt. the result of a four hour visit is I get to be subjected to work conditioning therapy. I was told I am out of shape to work from being off so long and need to be conditioned. Even though it's my wrist that has a very limited range of motion, ridiculously low grip strength, and numb most of the time it's my whole body that needs conditioned. I had a rep there today from the insurance company. She told me work conditioning is for those who are out of shape and said that it's ridiculous they are making me do it. I'm kind of ticked. Instead of just working on my wrist and stretching and strengthening they are going to make me do cardio, leg strengthening and upper body exercises. Because I'm "deconditioned"

Ugh.

So tomorrow I'll get another full body hst day in. And hopefully Wednesday as well. Then most likely Thursday I will start my "conditioning" four hours a day five days a week.
 
blueline438 said:
So shiznizz is about to hit the fan. No gym time today and for crappy reasons. Today I had another doctor appt. the result of a four hour visit is I get to be subjected to work conditioning therapy. I was told I am out of shape to work from being off so long and need to be conditioned. Even though it's my wrist that has a very limited range of motion, ridiculously low grip strength, and numb most of the time it's my whole body that needs conditioned. I had a rep there today from the insurance company. She told me work conditioning is for those who are out of shape and said that it's ridiculous they are making me do it. I'm kind of ticked. Instead of just working on my wrist and stretching and strengthening they are going to make me do cardio, leg strengthening and upper body exercises. Because I'm "deconditioned"

Ugh.

So tomorrow I'll get another full body hst day in. And hopefully Wednesday as well. Then most likely Thursday I will start my "conditioning" four hours a day five days a week.
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That is some serious bullshyt.

But lol at wrist exercises and strengthening
 
blueline438 said:
So shiznizz is about to hit the fan. No gym time today and for crappy reasons. Today I had another doctor appt. the result of a four hour visit is I get to be subjected to work conditioning therapy. I was told I am out of shape to work from being off so long and need to be conditioned. Even though it's my wrist that has a very limited range of motion, ridiculously low grip strength, and numb most of the time it's my whole body that needs conditioned. I had a rep there today from the insurance company. She told me work conditioning is for those who are out of shape and said that it's ridiculous they are making me do it. I'm kind of ticked. Instead of just working on my wrist and stretching and strengthening they are going to make me do cardio, leg strengthening and upper body exercises. Because I'm "deconditioned"

Ugh.

So tomorrow I'll get another full body hst day in. And hopefully Wednesday as well. Then most likely Thursday I will start my "conditioning" four hours a day five days a week.
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Seriously wtf.. that rediculous ??!! Sorry bro
 
Definitely gym today. I'm feeling really run down today. Like I'm not getting enough sleep at all. Chest has a cough and I feel weak. I'm hoping after my shake that'll go away. I was not pleasant on my body this weekend.
 
Killed the gym today. Lucky for me to cause therapy actually starts tomorrow. I'm still doing whole body stuff instead of upper lower splits. With this new therapy schedule I won't be getting a real workout in. It will just be what they are doing. So who knows.

That said. I really like the amount of volume in these workouts. I am not doing the weights I should be doing though. I have a lot of gas left at the end of my workouts and I just keep doing more stuff. I was really looking forward to these next few weeks of the split schedule but that got canned. Oh well. Here's today's numbers.

Hst day 3

Weight 185

Leg press 6platesx15x2
Calf raises 90x15x2
Rdl 135x15
Db incline 55x15x2
Shrugs 180x15x2
Front delt cables 35x15x2
Side delt cables 35x15x2
Ez bar curl 65x15x2
Tri press down 80x15x3
Cable rows 100x15x2
Wide lat pulldowns 100x15x2
Abs (a whole bunch)




I will post what workouts I do at therapy if we even do that. I was told it's a whole body conditioning so we shall see.
 
blueline438 said:
Killed the gym today. Lucky for me to cause therapy actually starts tomorrow. I'm still doing whole body stuff instead of upper lower splits. With this new therapy schedule I won't be getting a real workout in. It will just be what they are doing. So who knows.

That said. I really like the amount of volume in these workouts. I am not doing the weights I should be doing though. I have a lot of gas left at the end of my workouts and I just keep doing more stuff. I was really looking forward to these next few weeks of the split schedule but that got canned. Oh well. Here's today's numbers.

Hst day 3

Weight 185

Leg press 6platesx15x2
Calf raises 90x15x2
Rdl 135x15
Db incline 55x15x2
Shrugs 180x15x2
Front delt cables 35x15x2
Side delt cables 35x15x2
Ez bar curl 65x15x2
Tri press down 80x15x3
Cable rows 100x15x2
Wide lat pulldowns 100x15x2
Abs (a whole bunch)




I will post what workouts I do at therapy if we even do that. I was told it's a whole body conditioning so we shall see.
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You getting any Muscle soreness?
 
I was sore over the weekend. Not sore from today yet. But I could have gone a lot heavier in most of my lifts. Just wasn't feeling really awesome today.
 
blueline438 said:
I was sore over the weekend. Not sore from today yet. But I could have gone a lot heavier in most of my lifts. Just wasn't feeling really awesome today.
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Good the first week or so you wan to build us some lactic acid. the soreness will start to go away unless you are one to build a lot of lactic acid all the time.
 
blueline438 said:
Killed the gym today. Lucky for me to cause therapy actually starts tomorrow. I'm still doing whole body stuff instead of upper lower splits. With this new therapy schedule I won't be getting a real workout in. It will just be what they are doing. So who knows.

That said. I really like the amount of volume in these workouts. I am not doing the weights I should be doing though. I have a lot of gas left at the end of my workouts and I just keep doing more stuff. I was really looking forward to these next few weeks of the split schedule but that got canned. Oh well. Here's today's numbers.

Hst day 3

Weight 185

Leg press 6platesx15x2
Calf raises 90x15x2
Rdl 135x15
Db incline 55x15x2
Shrugs 180x15x2
Front delt cables 35x15x2
Side delt cables 35x15x2
Ez bar curl 65x15x2
Tri press down 80x15x3
Cable rows 100x15x2
Wide lat pulldowns 100x15x2
Abs (a whole bunch)




I will post what workouts I do at therapy if we even do that. I was told it's a whole body conditioning so we shall see.
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Too bad you are so de -conditioned what's that like two sets you made it through! Sure hope you don't die trying their whole body workout ! Seriously though nice job keep it up when you can and it's good to be sore !!!
 
angcd3 said:
Too bad you are so de -conditioned what's that like two sets you made it through! Sure hope you don't die trying their whole body workout ! Seriously though nice job keep it up when you can and it's good to be sore !!!
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I know right.

justhere4comm said:
Lies! All lies!



I'd be ticked too.
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I've done it like a million times since my cast came off. You'd think I was a beast. Lol.

Studhorse said:
FYI: Stick with your %'s brother. dont get too carried away. lol
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I will. I will do the routine and plan appropriately. Eventually. Only reason I haven't is I'm still just doing the routine. Once I get done with this stuff. I will make a rough estimate of all of my percentages and actually start working hard.
 
So therapy should be interesting. I'm here now. They told me I'm to advanced for their program so they are going to let me design my own routines and they have a trainer who will oversee my routines and help me grow. Lol
 
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