Short One's HST Cycle #1

[Short One]

Hi,

I've decided to start a new Journal for my first HST experience to be set aside from the 5x5 work I've been doing in my original Journal.

I've only been lifting since late Nov '05, and here's a summary of what I've done so far:
- 7 weeks Men's Health Conditioning Routine, plus my hodge bodge of exercises
- 8 weeks of Bill Starr Beginner's 5x5 Routine (heavy, light, medium) over 3 main lifts. squat, bench and powerclean
- 15 weeks of Bill Starr's Periodized 5x5

Before HST photos:
o Front
o Back
o Left
o Front Double
o Rear Double
o Side Chest
o Side Tricep
o Front Lats
o Rear Lats
o Front Abs
o Most Muscular

Goal(s):
- Cut through this cycle, and bulk during the 2nd HST cycle (after the mandatory SD from the 1st cycle)
- Drop 0.5kgs (1lb) of fat every week and get to 72.5kgs (which without losing LBM should have me at ~14% BF)
- Get to <=15% before bulking again

Long Term Goal(s):
- Get to 11-12% of BF%
- By maintaining (at worst) my current LBM, get to a target weight of ~70kgs

Some links to watch for:
Pics:
o HST progress pics
o 5x5 progress pics
o All progress pics
o My home gym

Graphs:
o Lean Body Mass to Body Fat Mass
o Girth
o Bodyfat
o Weight
o Timeline Graph linked to pictures, milestones (Pretty cool. Needs Java plugin in your browser)

Tools:
o Tool that I use to translate my lifts for graphs/PRs/etc

HST links (to help you get up to speed with HST):
o HST for Dummies Part 1
o HST for Dummies Part 2
o Setting up a HST Cycle
o HST - Strategic Deconditioning: Priming Muscles For Growth. (good explanation of SD)
o Minor Principles of HST (good read)

[noone12456598]

Mate no pics in the before stuff, ( or i could not see them anyway)

Good luck With the HST ( not sure what it is ), i will keep following your progress and try and catch you, i'm a bit behind though.

[Yorkshire Lad]

GL & HF Short One

[Short One]

Originally Posted by ukfirefight

Mate no pics in the before stuff, ( or i could not see them anyway)

Good luck With the HST ( not sure what it is ), i will keep following your progress and try and catch you, i'm a bit behind though.

Welcome to the new Journal ukfirefight. I've provided the HST links so that you can read up on it, and be aware of the structure and how it works..

The before photos might work better on this page. I've noticed that the individual photos play up some times

Originally Posted by Yorkshire Lad

GL & HF Short One

Thanks for that YL. Good to see you here too.

[Short One]

HST Workout 15s Max Tests
Date: 4/07/2006 5:00
Duration: 1:30
Resting HR: 54-56
Exercises (sets x reps x weight):
Elliptical Cross Trainer: 5 mins manual step up from lvl2
Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin: 7 stretches (5:50 mins)
Squat: 1x8x42.98lbs(19.5kgs): 1x6x109.1lbs(49.5kgs): 1x6x131.14lbs(59.5kgs): 1x15x142.16lbs(64.5kgs): 1x15x153.18lbs(69.5kgs)
Bench Press: 1x8x42.98lbs(19.5kgs): 1x6x65.02lbs(29.5kgs): 1x15x76.04lbs(34.5kgs): 1x15x87.06lbs(39.5kgs)
Stiff legged deadlift: 1x8x42.98lbs(19.5kgs): 1x6x65.02lbs(29.5kgs): 1x15x87.06lbs(39.5kgs): 1x15x109.1lbs(49.5kgs)
Bent over row: 1x8x42.98lbs(19.5kgs): 1x6x65.02lbs(29.5kgs): 1x15x76.04lbs(34.5kgs)
Standing Military: 1x8x42.98lbs(19.5kgs): 1x6x54lbs(24.5kgs): 1x15x65.02lbs(29.5kgs)
Barbell Arm Curl: 1x8x20.94lbs(9.5kgs): 1x6x26.45lbs(12kgs): 1x6x31.96lbs(14.5kgs): 1x15x42.98lbs(19.5kgs)
lying overhead triceps extension/skull crusher: 1x8x20.94lbs(9.5kgs): 1x6x31.96lbs(14.5kgs): 1x15x37.47lbs(17kgs)
Standing Barbell Calf Raise: 1x8x37.47lbs(17kgs): 1x8x42.98lbs(19.5kgs): 1x15x65.02lbs(29.5kgs): 1x15x87.06lbs(39.5kgs)
Weighted Crunches: 1x15x0lbs(0kgs): 1x10x22.04lbs(10kgs)

Comments:
Whoa.. That was TOUGH. It took longer than expected, so I ran out of time to do my cool down (let alone any of my intended cardio)
My arms felt like they were going to drop off.

My 15RMs for each of the exercises are the last weight for each of those above. I think I went pretty close to my max, but it's hard to just do another 15 again given they're so taxing. So I estimated as best I could, and gauged how I felt leading up to the 15th rep. I'm pretty sure I milked it good.

[Short One]

Oh, btw.. For those subscribers that are cutting (or will cut), one of the members is offering a great deal to a book in this thread

It's only 3.95USD (which is basically shipping) to anywhere in the world.. Great price, and a good book to have.
As far as I've been told. It's a real book, and not an eBook.

[WSUcougs]

Originally Posted by Short One

Oh, btw.. For those subscribers that are cutting (or will cut), one of the members is offering a great deal to a book in this thread

It's only 3.95USD (which is basically shipping) to anywhere in the world.. Great price, and a good book to have.
As far as I've been told. It's a real book, and not an eBook.

Didn't realize you were starting HST right now as well. Good luck man, I'll be checking in every once in a while.

Should your before pics be winking at me??

[young and strong]

I'll be watching this for sure good luck man

[Short One]

Originally Posted by young and strong

I'll be watching this for sure good luck man

Cool. Look forward to it.

[Short One]

Basketball last night resulted in a win. 51 to 26 (I remember it as we were 1 point off doubling them)

Scored 4 points and left a few on the court too. Last night was return of the dreaded 3-point shooting centre. He was much of the same last night, but somewhat watered down.

I think he saw that the team had bonded since his return, and kind of simmered a little bit. We'll see how we go next week. We're playing for 4th posi against the 4th team on the ladder.

Through the game I felt ok. Got a little tired cardio wise. Other than that felt good.

[young and strong]

Your game will improve a lot as you get slimmer (eg jump higher and run faster)
It also fits in with your cut perfectly unlike bulking

[Short One]

Originally Posted by young and strong

Your game will improve a lot as you get slimmer (eg jump higher and run faster)
It also fits in with your cut perfectly unlike bulking

Absolutely. For every kg, I reckon it's another inch higher. At least, it is in my mind.

[Short One]

Got my 10s maxes tomorrow morning.

I'm also keeping tabs of my resting heart beat/rate when I wake first thing in the morning. I'm keen to watch it for any signs of overtrains (and moreso curious to see if I can see it in my HR)

I'm hoping to get a HRM (Heart Rate Monitor) for my birthday/father's day gift. Although there's one on the elliptical, its somewhat simplistic and I can't use it doing other cardio activities.

Results from this week:
Went up 0.4kg (1lb), but dropped BF% to 19.07 (from 19.16). Going by that, I've gained 1lb of LBM, and didn't lose any bodyfat.
I also lost 1.2cms off my waist.

I'm upping the cardio this week, to see what the results show next week. For the past week, I did change my routine to do 5 minutes less but 1 level up in intensity. I'm going back to the original program and upping to 40 mins.

Unfortunately due to the maxes testing this week, I don't have any time after my workout to do the cardio. I need to do it though, so I'm planning on doing on non-workout days.

[Short One]

HST Workout 10s Max Test
Date: 6/07/2006 5:00
Resting HR: 60
Duration: 1:20
Exercises (sets x reps x weight):
Elliptical Cross Trainer: 5 mins manual step up from lvl2
Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin: 7 stretches (5:50 mins)
ATG Squat:
1x6x42.98lbs(19.5kgs): 1x10x98.08lbs(44.5kgs): 1x6x131.14lbs(59.5kgs): 1x10x164.2lbs(74.5kgs): 1x10x175.22lbs(79.5kgs)

Bench Press:
1x8x42.98lbs(19.5kgs): 1x6x65.02lbs(29.5kgs): 1x6x87.06lbs(39.5kgs): 1x10x103.59lbs(47kgs)

Stiff legged deadlift:
1x8x42.98lbs(19.5kgs): 1x6x65.02lbs(29.5kgs): 1x6x98.08lbs(44.5kgs): 1x10x120.12lbs(54.5kgs): 1x10x131.14lbs(59.5kgs)

Barbell Arm Curl:
1x8x20.94lbs(9.5kgs): 1x6x31.96lbs(14.5kgs): 1x6x42.98lbs(19.5kgs): 1x10x54lbs(24.5kgs): 1x10x59.51lbs(27kgs)

lying overhead triceps extension/skull crusher:
1x8x20.94lbs(9.5kgs): 1x6x31.96lbs(14.5kgs): 1x10x42.98lbs(19.5kgs): 1x10x48.49lbs(22kgs)

Standing Barbell Calf Raise:
1x8x48.49lbs(22kgs): 1x8x65.02lbs(29.5kgs): 1x8x87.06lbs(39.5kgs): 1x10x109.1lbs(49.5kgs): 1x10x131.14lbs(59.5kgs)

Weighted Crunches:
1x10x0lbs(0kgs): 1x10x22.04lbs(10kgs): 1x10x33.06lbs(15kgs)

Comments:
I had been debating with myself on whether to test for Squat, Bench, BO-Row and Military given I'd set PRs just last week on them for the 10 and 5 rep range.

I decided that I'd skip on the BO Row, and Military.
These didn't feel as weird as the 15s which were really draining. I think I could have gone a little more with squat but didn't want to push it without a spot.
I'm rapt that I set a new PR by 3.5kgs (8lbs) extra on my last PR for Squat.
Bench I squeezed another 1kg (2.2lbs)

[young and strong]

Nice squats and bench

[Short One]

Originally Posted by young and strong

Nice squats and bench

Thanks Y&S. I thought it was worthwhile in the end given I went up on both (and I was going to skip them)

[Short One]

Date: 7/07/2006 5:25
Resting HR: 58
Duration: 50mins
Exercises (sets x reps x weight):
Elliptical Cross Trainer: 50 mins prog 4 (lvl 3) 14.01km, 319cals

Comments:
Did cardio only this morning. I was trying to relax after the alarm woke me to take my RHR and I fell back asleep *laughing*.
This caused me to have little time for my cardio. Resulted in me just doing cardio and no warmup/cooldown.

I thought I'd note down the stats from the elliptical today. I'd been ignoring them in the past

[Geeper]

Subscribed.... thinking of trying this myself... interested to see your results.. I'll be watching!

[Short One]

Originally Posted by Geeper

Subscribed.... thinking of trying this myself... interested to see your results.. I'll be watching!

Thanks for subscribing Geeper. Always nice to see a new face in a journal.
Are you looking to do HST with a cut or a bulk?

[Geeper]

Originally Posted by Short One

Thanks for subscribing Geeper. Always nice to see a new face in a journal.
Are you looking to do HST with a cut or a bulk?

Well, I'm looking into HST or something VERY different from the workouts I've done in the past for this fall, so basically through the winter "bulk". I've done lots of single body part days, push/pull and three day splits, but the whole body 3 times a week sounds really challenging, different and the system seems to make a lot of sense as I've always been a fan of different periodizations.

[Short One]

Originally Posted by Geeper

Well, I'm looking into HST or something VERY different from the workouts I've done in the past for this fall, so basically through the winter "bulk". I've done lots of single body part days, push/pull and three day splits, but the whole body 3 times a week sounds really challenging, different and the system seems to make a lot of sense as I've always been a fan of different periodizations.

Just had a chance to look at your transformation page.. That is AWESOME.
Your after physique is effectively what I'm after.
I'm going to read your page over in detail over lunch.. Just blew me away with your pics. Your fatherly influence is my motivation too and is extremely powerful. I feel honored that you'll be watching my progress.

[Matta114]

sup man! im back haha.. to lazy to read ur whole journal unless u wanna brief me :-P but I will be subscribing and reading from now on

[Short One]

Originally Posted by Matta114

sup man! im back haha.. to lazy to read ur whole journal unless u wanna brief me :-P but I will be subscribing and reading from now on

Glad to hear that Matta114. It's been a while.
It's great that you're along for the ride too. Just not sure if you might be confusing me with young and strong. *laughing*. I don't recall you posting in my old journal.

Either way, great to have you on board. (btw.. Still need your feedback for the Rippetoe FAQ)

[Matta114]

I posted on urs wayy back :-P

And about the FAQ .. link the thread to me I will take a look! haha

[Short One]

Originally Posted by Matta114

I posted on urs wayy back :-P

And about the FAQ .. link the thread to me I will take a look! haha

Odd. I went over my Journal last week to get a list of posters. Guess I must have missed you.

Anyway, here's the Rippetoe FAQ
Just pm me your modifications/edits if you wouldn't mind. Thanks.
Oh, I remember. I tried sending you the link but you were outta PM space.
I've had feedback from kethnaab, RipStone, Canadian Iron, all pro and input from the original posters with the actual questions. Feel free to suggest others you think are FAQ

[Short One]

HST Workout 5s Max Test
Date: 8/07/2006 8:00
Resting HR: 58
Duration: 2:10
Exercises (sets x reps x weight):
Elliptical Cross Trainer: 5 mins manual step up from lvl2, 1.66km, 37cals
Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin: 7 stretches (5:50 mins)
Squat
1x5x65.02lbs(29.5kgs)
1x5x131.14lbs(59.5kgs)
1x5x168.61lbs(76.5kgs)
1x5x190.65lbs(86.5kgs)
1x5x213.79lbs(97kgs) PR by 2.5kgs

Bench Press
1x5x42.98lbs(19.5kgs)
1x5x89.26lbs(40.5kgs)
1x5x101.38lbs(46kgs)
1x5x114.61lbs(52kgs)
1x5x127.83lbs(58kgs) PR by 1.0kg

Stiff legged deadlift
1x5x45.18lbs(20.5kgs)
1x5x92.57lbs(42kgs)
1x5x105.79lbs(48kgs)
1x5x120.12lbs(54.5kgs)
1x5x142.16lbs(64.5kgs)
1x5x153.18lbs(69.5kgs)
1x5x160.89lbs(73kgs)

Barbell Arm Curl
1x5x20.94lbs(9.5kgs)
1x5x42.98lbs(19.5kgs)
1x5x65.02lbs(29.5kgs)
1x5x70.53lbs(32kgs)

skull crusher
1x5x20.94lbs(9.5kgs)
1x5x31.96lbs(14.5kgs)
1x5x42.98lbs(19.5kgs)
1x5x54lbs(24.5kgs)

Standing Barbell Calf Raise
1x5x54lbs(24.5kgs)
1x5x106.89lbs(48.5kgs)
1x5x122.32lbs(55.5kgs)
1x5x142.16lbs(64.5kgs)
1x5x164.2lbs(74.5kgs)
1x5x175.22lbs(79.5kgs)

Weighted Crunches
1x5x0lbs(0kgs)
1x5x22.04lbs(10kgs)
1x5x33.06lbs(15kgs)
1x5x44.08lbs(20kgs)

Elliptical Cross Trainer: 40 mins prog 4 (lvl 4) 11.53km, 262cals
Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin: *** skipped ***

Comments:
Another PR on squat. added 2.5kgs (5.5lbs) to my 5RM for ATG squat. Felt I could go some more.
Bench was tough, going for an extra 1kg on my 5RM. My last rep was REALLY really slow, but I got it out in the end.
Everything else was good. I felt I could have gone more for the calf raises, but I left it as is.

I'll be posting my progressions for all my lifts soon, so you can see how much zigzag between each mesocycle.

[young and strong]

PR's everywhere awsome, squats esspecially.

Why aren't you doing normal deads?

[Matta114]

Yah man grats on the PR's .. huge on the Squats.. 5.5lbs a week would be sweet! :-P

Originally Posted by young and strong

Why aren't you doing normal deads?

Stiff leg Deads are a completely different lift cuz they are basically lower back isolation. That way he doesnt put to much on his legs since he is already doing squats that day.

Sup Y&S!

[Short One]

Thanks guys..
Expected to have PRs in there, as I was testing for my 5RMs on all my HST exercises.

I'm still seeing if I should SD (Strategic Deconditioning) next week. It's a planned outage time to let the body forget about the weights (muscle memory).

I've recently heard that you normally don't do a SD when you're cutting. This is due to the need to keep the muscles active so that they're not lost as part of the calorie deficit.

Anyway, when I start the exercises, I won't hit my PRs for 6 workouts. I'll upload a pic soon so that you can see it visually (for those unfamiliar with HST)

young and strong:
Yep.. As matta114 said, it's to target a different muscle group. The hammies and back. All the exercises are intended to hit the whole body.

[Short One]

Ok. Here's a graphical representation of my lifts (in kgs).
I've marked where each mesocycle ends (the 15s, 10s, and 5s). These are all the PRs I go for in that workout.

Working back from those PRs, I take off 5% for each lift.
You'll see that there is a zigzag where my PR for my 15s is more than my starting weight for 10s. This is fairly common. Some people try to remove them as much as possible however I'm going with what I've got straight up.

Oddly enough, some of my lifts are quite linear, which comes as a surprise to me (see Standing Calf Raise).

Anyway, so you see I don't match my PRs until my 6th and last workout of each mesocycle.