Weight: 173 lbs
Previous Maxes(All on same day, SLDL probably reduced back maxes, back fatigue likely reduced chest performance etc.) Maxes determined after two days rest from last HST cycle:
Front Squat(Ass to calves) 145X3
Bending Back Locked Kneecaps SLDL 135X8
Dumbell Row 80X2(Not all the way to the ground, just arm down, arm to stomach off of bench)
Dumbell Chest 55X6(feet in air)
Dumbell Shoulder Press 45X1(seated, no back support)
Decline sit ups 45X2
Parallel Chest(head down) Dips Bodyweight+15X4
Chin-ups Bodyweight+10X1(no leg cheating)
14 day strategic deconditioning(After this my skin still has not healed from holding the dumbels)
Started routine Monday February 2nd:
I lifted explosively and did an explosive negative as well to keep things interesting
Monday, Wednesday Routine
Two sets for all exercises
55, 65 Front Squat 15 reps
55, 65 SLDL "
30, 35 Dumbell Row
15, 20 Dumbell Chest
5, 10 Shoulder Press
30, 35 Shrugs
0, 5 Decline Sit Up15 reps first time, could only do five reps set one day two because it was too painful, then did eleven reps set two. I tried doing an explosively negative and it hurt like hell.
All exercises were pretty easy aside from the sit ups. I was deconditioned to the stretch of the SLDL. Torwards the end of the Front Squat and SLDL I started to slow down but with the other exercises the speed was pretty fast throughout the exercise.
Thread: RotatorCuff's HST journal