Kat and Puccah's Strong is the new sexy log

[MrKleen73]

As an example a bench number may look like this but you would do 1 exercise per body part each day and the same exercise for the entire 6 weeks.
2 weeks of 15s at 3 times a week 55, 60, 65, 70, 75, 80, 85, followed by 2 weeks of 10's @90, 95,100, 105, 110. 115, followed by 2 weeks of 5's @115, 120, 125, 130, 135

Typically with HST anyway you would then take 7-14 days off to decondition again and then start over but about 5-10 lbs heavier for the first session and go on from there.

 

[ChocolateClen]

I’d do full body starting light and going up either every set or every day depending on how fast you want to get back to normal.
Example: every set
Bench: target reps 10
45lbs x10, 50lbs x10, 55x8 (stay till next time you bench then try 55 again and possibly 60)

Example every workout
Bench 50 x10 50x 10, 50x 8. Stay at 50 next time then do 55 the next day after you reach 10 for all 3

 

[MrKleen73]

I’d do full body starting light and going up either every set or every day depending on how fast you want to get back to normal.
Example: every set
Bench: target reps 10
45lbs x10, 50lbs x10, 55x8 (stay till next time you bench then try 55 again and possibly 60)

Example every workout
Bench 50 x10 50x 10, 50x 8. Stay at 50 next time then do 55 the next day after you reach 10 for all 3

If getting back to peak strength quickly is the goal that is great for sure. If she wants to get the most physical adaptation out of her situation stretching that out longer is going to allow her to get more results out of the same amount of work. Just depends on the goals. If about her physique and not the strength aspect then more small increases are going to give her more bang for her buck IMHO. Since she is coming back from an injury I think the smaller increases will also allow her to get some collagen production going before getting back up into her higher RPE work.

 

[ChocolateClen]

If getting back to peak strength quickly is the goal that is great for sure. If she wants to get the most physical adaptation out of her situation stretching that out longer is going to allow her to get more results out of the same amount of work. Just depends on the goals. If about her physique and not the strength aspect then more small increases are going to give her more bang for her buck IMHO. Since she is coming back from an injury I think the smaller increases will also allow her to get some collagen production going before getting back up into her higher RPE work.

Very true but the two ways I proposed are more for forcing adaptation (to a point). She should be okay to return to normal stuff, probably a bit lighter in the ab department and maybe not as heavy due to bracing but she should be for the most part healed up. While there will be a degree of detraining, I don’t think it will be enough for it to be detrimental to her ability to get back to it. After 3 weeks she should generally be ok to go as long as pain allows since it’s not surgery on a joint etc there shouldn’t be a big risk of injury. Her volume won’t be able to be at the same level as it was before surgery so you do have to take that in to account. I’d say it’s important to use a good weight that forces adaptation without overstimulation of the CNS

 

[love2liftkat]

Yep. Its all from the wreck a few months back

Oh wow! Praying all goes well and she recovers quickly!

Kat, great to see you back on the board, what ever approach you take make it slow and steady, I am sure you will do great !!

Thank you! I’ve been around but just doing rep stuff for BLR on here. Slacked on keeping up with everyone’s logs.

Three weeks off isn't too bad at all. Work capacity will be a little off. However I would take advantage of the deconditioning in the same way that is prescribed in a program like HST. Give yourself several opportunities for adaptation buy taking time to move up from about an RPE7 and adding a little more resistance each session gradually instead of trying to get back to normal numbers quickly. It will allow your physique to adapt more than if you just try to get to your numbers quickly. One is ego lifting, and the other is paying attention to getting the most out of your work. Since you are not a strength athlete I would go for creating more physique adaptation than CNS/strength.

If you want a basic HST full body layout I know where a few are, or you can just use small incremental increases over about a 6 week period where on the 6th week you are reaching or just passing your previous numbers. It will allow you to get the most out of working up without killing your joints or messing with CNS too much.

That sounds like a good plan! I am wanting to focus more on physique for sure right now. Strength is on the back burner.

I’d do full body starting light and going up either every set or every day depending on how fast you want to get back to normal.
Example: every set
Bench: target reps 10
45lbs x10, 50lbs x10, 55x8 (stay till next time you bench then try 55 again and possibly 60)

Example every workout
Bench 50 x10 50x 10, 50x 8. Stay at 50 next time then do 55 the next day after you reach 10 for all 3

Thanks! I definitely don’t think I could do full body every day but would be a quick way to get back up to par! Haha

Thank you all again for your replies!

 

[MrKleen73]

Very true but the two ways I proposed are more for forcing adaptation (to a point). She should be okay to return to normal stuff, probably a bit lighter in the ab department and maybe not as heavy due to bracing but she should be for the most part healed up. While there will be a degree of detraining, I don’t think it will be enough for it to be detrimental to her ability to get back to it. After 3 weeks she should generally be ok to go as long as pain allows since it’s not surgery on a joint etc there shouldn’t be a big risk of injury. Her volume won’t be able to be at the same level as it was before surgery so you do have to take that in to account. I’d say it’s important to use a good weight that forces adaptation without overstimulation of the CNS

Yeah I totally agree, and both are very sound strategies. My concern, well more consideration was based on what I know her goals to be more so than her physical limitations due to the injury. It was more to the point of taking advantage of the deconditioned state of her muscles and the potential to get new growth out of weights that she has previously used as if they were new to her and requiring growth as an adaptation. Pushing to get back to the heavier weights more quickly will drive a lot more CNS adaptation than muscular adaptation and the CNS can adapt quicker so jumping to heavier weights faster only provides more benefit if the goal is returning to previous weight lifted faster. If more muscular adaptation you want to increase the amount of points that say hey we need a bigger muscle for this on the way back up to previous strength levels. Both are excellent options just depends on the specific goal.

Oh wow! Praying all goes well and she recovers quickly!



Thank you! I’ve been around but just doing rep stuff for BLR on here. Slacked on keeping up with everyone’s logs.


That sounds like a good plan! I am wanting to focus more on physique for sure right now. Strength is on the back burner.



Thanks! I definitely don’t think I could do full body every day but would be a quick way to get back up to par! Haha

Thank you all again for your replies!

Totally understandable, repping can take over one's free time...

 

[ChocolateClen]

Ah I was talking full body 3x a week to start so you had some time to recover because you might get pretty sore having been off for a few weeks

 

[Studhorse]

Three weeks off isn't too bad at all. Work capacity will be a little off. However I would take advantage of the deconditioning in the same way that is prescribed in a program like HST. Give yourself several opportunities for adaptation buy taking time to move up from about an RPE7 and adding a little more resistance each session gradually instead of trying to get back to normal numbers quickly. It will allow your physique to adapt more than if you just try to get to your numbers quickly. One is ego lifting, and the other is paying attention to getting the most out of your work. Since you are not a strength athlete I would go for creating more physique adaptation than CNS/strength.

If you want a basic HST full body layout I know where a few are, or you can just use small incremental increases over about a 6 week period where on the 6th week you are reaching or just passing your previous numbers. It will allow you to get the most out of working up without killing your joints or messing with CNS too much.

Agree........
Kat, Perfect time to make up a HST program.

 

[Studhorse]

Google HST ebook

 

[booneman77]

Google HST ebook

Or shoot me your email in a pm and I can send the pdf over

 

[love2liftkat]

Google HST ebook

Or shoot me your email in a pm and I can send the pdf over

Thanks guys! I found it!

 

[HokiePride]

Just a little update since it’s been a while...ended up in the ER Tuesday night/Wednesday morning for pain on my lower right side. Thought it was my appendix...they did a CT and found a 9cm (3.5”) cyst on my right ovary. Gave me pain meds and told me to follow up with an OB. Attempted to go to work Wednesday but pain was too much. Followed up with OB on Thursday. Pain was better but ultrasound revealed the was no blood flow to that right ovary...so they wanted to do same day surgery to remove the cyst and ovary. Appt was at 10-surgery was about 1:30...out and headed home about 5:30. Everything went as expected but I am restricted to nothing over 10lbs for 2 weeks. So taking some down time needless to say! Haha

Great to see you are doing well and surgery successful. You’ll be back to normal lifting before you know it and this will be a great comeback story to tell and inspire others.

 

[love2liftkat]

Great to see you are doing well and surgery successful. You’ll be back to normal lifting before you know it and this will be a great comeback story to tell and inspire others.

Thank you!!!

 

[love2liftkat]

Felt so good to be back at it this morning! I’m gonna post my workouts since this style is new to me...so you guys can help me if my set-up is off or you have any suggestions! Started with weights lighter than I would have typically just to play it safe. Surprisingly, muscles were all pretty shaky after... but I don’t feel near as taxed as I typically do from my high density workouts.

Squats
1 wu-bw,45x8each
2 sets of 15 @65lbs

SLDL
2 sets of 15 @75lbs

Flat BB Bench
2 sets of 15 @55lbs

Wide grip pulldowns
2 sets of 15 @75lbs

ISO lat shoulder press machine
2 sets of 15 @25lbs each side

Bent over rows
1 set of 15 @60lbs

Ez bar curls
1 sets of 15 @30lbs

Ez bar close grip
1 set of 15 @30lbs

 

[Studhorse]

Are you doing a HST?
If so it seems pretty easy at the start @ 75%,
Your exercises look good. you will want to build lactic acid. so if you don't get sore you need to pick up the intensity. (I usually mis judge 75% and make it too easy) Nice thing is you can adjust your weight after the first few times if you estimated too light or too heavy.

If you get bored with the same lifts you can Zig Zag your lifts for each body part on your next 8 Weeks. (I prefer this myself)
HST is kind of a progressive load full body workout.
When I get to my 5 reps stage I move up to 3 sets. (not supposed to but I like to kill myself before I go into deconditioning).

 

[love2liftkat]

Are you doing a HST?
If so it seems pretty easy at the start @ 75%,
Your exercises look good. you will want to build lactic acid. so if you don't get sore you need to pick up the intensity. (I usually mis judge 75% and make it too easy) Nice thing is you can adjust your weight after the first few times if you estimated too light or too heavy.

If you get bored with the same lifts you can Zig Zag your lifts for each body part on your next 8 Weeks. (I prefer this myself)
HST is kind of a progressive load full body workout.
When I get to my 5 reps stage I move up to 3 sets. (not supposed to but I like to kill myself before I go into deconditioning).

Thank you! Yes, it is an HST based training. I’ll increase each workout. I started lower than I typically would have(if I hadn’t been out for surgery/recovery) My legs are crazy sore already even as light as I went. Probably also from doing squats for the first time in probably 2 months. Upper body doesn’t seem as shocked so I should be able to increase fairly easily on it!

 

[Studhorse]

Thank you! Yes, it is an HST based training. I’ll increase each workout. I started lower than I typically would have(if I hadn’t been out for surgery/recovery) My legs are crazy sore already even as light as I went. Probably also from doing squats for the first time in probably 2 months. Upper body doesn’t seem as shocked so I should be able to increase fairly easily on it!

Sounds like things are spot on.

 

[love2liftkat]

Workout 2...legs are far beyond “just sore” so I didn’t train them today. I did work in a few very light leg press sets at the end- just to get some blood flowing into them. Upper body is a normal level of sore luckily!

Day 2:
Bench
1wu
2 working sets of 65x15(+10)

Wide grip pulldowns
2 sets of 85x15(+10)

ISO lat shoulder press machine
2 sets of 30x15(+5)

Bent over rows
2 sets of 70x15(+10)

Ez bar curls
2 sets of 35x15(+5)

Ez bar close grip bench
2 sets of 35x15(+5)

 

[MrKleen73]

As long as your injury isn't inflaming try to push through the soreness next time. Your muscle isn't damaged. Just some lactic acid build up from not being efficient at clearing lactic acid from the downtime. Once you get moving it isn't so bad and it helps with the soreness.

 

[love2liftkat]

As long as your injury isn't inflaming try to push through the soreness next time. Your muscle isn't damaged. Just some lactic acid build up from not being efficient at clearing lactic acid from the downtime. Once you get moving it isn't so bad and it helps with the soreness.

Yeah I knew that was the best idea...just couldn’t do an bw squat so wasn’t sure how I’d add weight! Lol

 

[love2liftkat]

Happy Friday! Got it all in today! Legs are much better! Everything is still in shock but on a much more normal level! Haha Workout was kinda all over the place. Had to leave halfway through to pick hubby up from the car shop. Vehicle was having trouble...then I went back after getting him settled.

75x15x2 squats
95x15 sldl
90x15x2 pulldowns
75x15x2 bench
35x15x2 shoulder press
75x15 row
35x15 curls
75x15 tri press machine

 

[Rocket3015]

Kat, I like the way you always "Get The Work Done" that is why you get results !!

 

[love2liftkat]

Kat, I like the way you always "Get The Work Done" that is why you get results !!

Thank you!! You are always a great encourager!!

 

[Rocket3015]

Thank you!! You are always a great encourager!!

Is that a word ???

 

[love2liftkat]

Is that a word ???

Haha yes it is

 

[MrKleen73]

Thank you!! You are always a great encourager!!

Is that a word ???

Haha yes it is

Sometimes I just make up words and sometimes just use ones not known to many and then people will tell me that is not a real word, it's a made up word. My response is always Well, ALL words are made up words... LOL

 

[love2liftkat]

Sometimes I just make up words and sometimes just use ones not known to many and then people will tell me that is not a real word, it's a made up word. My response is always Well, ALL words are made up words... LOL

Haha very true!

 

[love2liftkat]

This morning was definitely a Monday. My brain was not fully functioning- math skills were lacking! Haha Had a great workout though! I can definitely tell I’m getting my strength back!

Order was all over the place due to it being busy this morning.

Wide grip pulldowns
1 wu & 2 sets of 95x15

ISO lat Shoulder press machine
2 sets of 35x15 each side

Machine bench(iso-lat)
2 sets of 50x15

Machine row (iso-lat)
80x15

Machine tri press
90x15

Ez bar curls
45x15

Squats
2 sets of 95x15
(These were supposed to be 85lb not 95 but I obviously wasn’t thinking straight- struggled a lot but made it through all 15)

Sldl
105x15

 

[Studhorse]

This morning was definitely a Monday. My brain was not fully functioning- math skills were lacking! Haha Had a great workout though! I can definitely tell I’m getting my strength back!

Order was all over the place due to it being busy this morning.

Wide grip pulldowns
1 wu & 2 sets of 95x15

ISO lat Shoulder press machine
2 sets of 35x15 each side

Machine bench(iso-lat)
2 sets of 50x15

Machine row (iso-lat)
80x15

Machine tri press
90x15

Ez bar curls
45x15

Squats
2 sets of 95x15
(These were supposed to be 85lb not 95 but I obviously wasn’t thinking straight- struggled a lot but made it through all 15)

Sldl
105x15

Looks like you are getting the hang of it. what % are you at?

 

[MrKleen73]

No worries on those squats, just stay at that weight until you were supposed to be at that weight. I should get easier next time around.

Looks like you are getting the hang of it. what % are you at?

I don't think she used percentages to set this up as she hasn't done any maxes recently. As long as she is working up the RPE scale from about a 7 to an RPE9.5-10 by the final session of each rep range and never lowers the weight she is going to knock it out of the park.

 

[love2liftkat]

Looks like you are getting the hang of it. what % are you at?

Thank you! Not really sure since I was basically guessing to get rolling. I did a little math but underplaying my maxes.

No worries on those squats, just stay at that weight until you were supposed to be at that weight. I should get easier next time around.

I don't think she used percentages to set this up as she hasn't done any maxes recently. As long as she is working up the RPE scale from about a 7 to an RPE9.5-10 by the final session of each rep range and never lowers the weight she is going to knock it out of the park.

You’re spot on! Thanks! That’s what I was thinking I’d do as well! I will try to go up on Friday for the final 15 rep day depending on how tomorrow feels!

 

[chem.jr.]

Keep killing it. And ty for posting. It is going to be an inspiration for the old lady as she wants me to train her so I can say "here, shes smaller than you but stronger so lets start at "x" and see if you build up to Kat!" Lol. Keep up the good work soldier

 

[MrKleen73]

Keep killing it. And ty for posting. It is going to be an inspiration for the old lady as she wants me to train her so I can say "here, shes smaller than you but stronger so lets start at "x" and see if you build up to Kat!" Lol. Keep up the good work soldier

Ohhhh scary thought. You are a brave man indeed...

 

[love2liftkat]

Keep killing it. And ty for posting. It is going to be an inspiration for the old lady as she wants me to train her so I can say "here, shes smaller than you but stronger so lets start at "x" and see if you build up to Kat!" Lol. Keep up the good work soldier

Haha thanks! I’m happy to be motivation...just not a discouragement! I’m sure your wife will do well regardless of how much she can lift!

 

[chem.jr.]

Ohhhh scary thought. You are a brave man indeed...

Yep, not so sure its bravery or flat out stupidity tho. Hard to figure out these days bc i am damn intelligent but also hella stupid as you can see!

 

[chem.jr.]

Haha thanks! I’m happy to be motivation...just not a discouragement! I’m sure your wife will do well regardless of how much she can lift!

Ty much. Appreciate it. And i know she will like to hear. And always encouragement! Keep it up!

 

[love2liftkat]

Sorry for not posting Wednesday. I did train. Increased most weights but stayed the same one the three main ones due to level of difficulty. Lol

Went again today. I am enjoying the change but kinda excited to drop to 10 reps next week. Lol I’ve been at lower reps for so long it’s a big mental thing to actually do 15 reps!

Squats 2 sets of 95 still pausing some to complete last set but much better than initial attempt.

Sldl 105x15

Bench 2 sets 75x15- had to pause for the last 3 reps

Wide grip pulldowns 2 sets of 105x15

Shoulder press machine 2 sets of 30x15

ISO lat row machine 80x15

Ez bar curls 40x15

Ez bar close grip 50x15

Cable crunches 80x15x3 sets

 

[MrKleen73]

Doing a great job in here! What are you set up to start with on squats for next week?

 

[love2liftkat]

Doing a great job in here! What are you set up to start with on squats for next week?

Thank you!! That’s what I’m trying to decide now. Thinking 115...will probably have to buy my own set of 2.5’s to carry to the gym. That way I can increase 5lbs if needed.

 

[MrKleen73]

Thank you!! That’s what I’m trying to decide now. Thinking 115...will probably have to buy my own set of 2.5’s to carry to the gym. That way I can increase 5lbs if needed.

How many reps do you get in before things get hard with 95? If 12 or under maybe go to 105 the first session at 10 should not be very hard to complete. It is counter intuitive because most training programs gear you toward increasing weight rapidly but not so with this one. Hit a 7-7.5 RPE on the first session if you undershoot that but are still heavier than this last session you are still doing it correctly and have plenty of room to increase weight over the following 5 sessions. Remember many small points of adaptation to new weight is the goal here not getting to your previous numbers. That is going to happen but you want to get as much growth stimulus as possible on the way up.

 

[love2liftkat]

How many reps do you get in before things get hard with 95? If 12 or under maybe go to 105 the first session at 10 should not be very hard to complete. It is counter intuitive because most training programs gear you toward increasing weight rapidly but not so with this one. Hit a 7-7.5 RPE on the first session if you undershoot that but are still heavier than this last session you are still doing it correctly and have plenty of room to increase weight over the following 5 sessions. Remember many small points of adaptation to new weight is the goal here not getting to your previous numbers. That is going to happen but you want to get as much growth stimulus as possible on the way up.

Makes complete sense! Thank you! It’s a completely different thought process to training!...I was thinking 105 but then thought maybe I was under doing it! The first set I get about 10 in before it starts getting too challenging. Set two is closer to rep 7-8.

 

[Rocket3015]

Kat, you are always willing to put in the work.

 

[Segansational]

Glad to see you back at it Kat! As others said, make sure you're monitoring what is lower body muscle soreness vs anything related to the surgery. Keep it up!

 

[MrKleen73]

Makes complete sense! Thank you! It’s a completely different thought process to training!...I was thinking 105 but then thought maybe I was under doing it! The first set I get about 10 in before it starts getting too challenging. Set two is closer to rep 7-8.

Hopefully after a weekend of recovery that 105 is not too heavy to start out with if 10 was where it started getting hard last week. I bet you rock it out though!!!!

 

[love2liftkat]

Kat, you are always willing to put in the work.

Glad to see you back at it Kat! As others said, make sure you're monitoring what is lower body muscle soreness vs anything related to the surgery. Keep it up!

Thank you both!!

Hopefully after a weekend of recovery that 105 is not too heavy to start out with if 10 was where it started getting hard last week. I bet you rock it out though!!!!

Unfortunately, everyone was hogging all of the free weights the entire time I was there. Kept trying to work around it and ended up having to do the machine leg press. Even had to do leg curls instead of Deads. Hopefully tomorrow, I’ll be able to get over there.

 

[love2liftkat]

Happy hump day!
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Got some squats in this morning. Bad hip was giving me a little trouble but hopefully it’s just that and doesn’t end up flaring up again!

Bench 1wu & 2 sets of 85x10
Wide grip pulldowns 2 sets of 115x10
ISO lat shoulder press 2 sets of 45x10 per side
Back Squats 1 wu & 2 sets of 105x10
Romanian Deads 115x10
Seated cable rows 100x10
Ez bar curls 45x10
Ez bar Close grip bench 50x10
Cable crunches 3 sets of 90x12

Did add one day of LISS this week.

I get a solid workout out of this new format...muscles feel worked but not over done. Funny thing is, mentally, I feel like I’m not doing enough because they’re so quick! I’m so use to doing high volume, I’m confused.

 

[MrKleen73]

Happy hump day!
Invalid Link Removed


Got some squats in this morning. Bad hip was giving me a little trouble but hopefully it’s just that and doesn’t end up flaring up again!

Bench 1wu & 2 sets of 85x10
Wide grip pulldowns 2 sets of 115x10
ISO lat shoulder press 2 sets of 45x10 per side
Back Squats 1 wu & 2 sets of 105x10
Romanian Deads 115x10
Seated cable rows 100x10
Ez bar curls 45x10
Ez bar Close grip bench 50x10
Cable crunches 3 sets of 90x12

Did add one day of LISS this week.

I get a solid workout out of this new format...muscles feel worked but not over done. Funny thing is, mentally, I feel like I’m not doing enough because they’re so quick! I’m so use to doing high volume, I’m confused.

Good thing with this is if you have an over use injury and lower volume, guess what? It is being used less. Plus it has a built in recovery period of 10-14 days...

 

[love2liftkat]

Good thing with this is if you have an over use injury and lower volume, guess what? It is being used less. Plus it has a built in recovery period of 10-14 days...

Very true! Seems to be ok so far. I still get sharp pains from the tear but as long as I don’t cause too much inflammation in the area around it, we should be gtg!

 

[MrKleen73]

Very true! Seems to be ok so far. I still get sharp pains from the tear but as long as I don’t cause too much inflammation in the area around it, we should be gtg!

Now that being said you could always start your next cycle out on those things that bother you at a lower RPE and only work up to say an RPE8, progressive overload is progressive regardless of the intensity so long as you are at least feeling the work. If you decondition yourself and then add weight each week even without killing yourself your muscle are still going to adapt.

 

[love2liftkat]

Now that being said you could always start your next cycle out on those things that bother you at a lower RPE and only work up to say an RPE8, progressive overload is progressive regardless of the intensity so long as you are at least feeling the work. If you decondition yourself and then add weight each week even without killing yourself your muscle are still going to adapt.

Yeah...I just keep thinking I’m gonna walk in the strong any day now! Strength is coming back but crazy just how weak I still feel. Not that it matters- just a mental (ego) thing! Haha



Finished the groups of 10 this week- made it to: 115x10 on squats, 85x10 on bench, 135 x10 on Romanian Deads, 122.5 on pulldowns, and 47.5x10 on iso lat shoulder press.