Dark_MadMax’s BodyBlog

I  had in mind to do HST type program and after 2 weeks of random stuff I finally put together something. It looks less and less HST like and only thing I guess which I kept is : 3 times a week full body workout, 15,10,8,5 reps mesocycles (each 2 week). I do not have exact same exercises every day and I  have 2 heavy days (monday/friday)  with Wednesday being "light" day (full body workout nevertheless though).

I just  finished first 4 weeks ( 2×15 cycle and 3×10 cycle) .So far it was pretty good . In fact last 3×10 went so good that I decided to do one more week of it  .

My best 3×10 so far: sq 210×3x10 , bench 165×3x10 , Sumo DL 245×2x10.

Here is how my current layout looks like:

HST wk3(10×3)  
  
Squat 3×10 175×3x10
Good Mornings 3×10 125×10,135×2x10
Incline DB press 3×10 45×10,50×10,55×10
BB F lunges 2×10 95×2x10
Close Grip bench 3×10 125×3x10
WG lat Pulldown 3×10 150×10,160×2x10
Pistol sq (from bench) 3×10 3×10
Sidel l. ext rot 3×10 15×3x10
  
  
Lighter day Wednesday 12/19/2007
Front  Squat 3×10 135×2x10,140×10
Asst GHR 3×10 -40×3x10
Bench 3×10 155×2x10,160×10
Cable Rows 3×10 150×2x10,140×10
SkullCrushers 3×10 55×10,60×10,65×10
Oh squat 3×10 45×10,55×10,65×10
Zottman Curls 3×10 25×10, 35×2x10
Cable Backhands 3×10 20×10, 30×2x10
Dragon Flags  2×10
Dips /Legs raises  1×15 each
  
Heavy but short Saturday 12/22/2007
Squat 3×10 180,185×2x10
Sumo DL 2×10 225×2x10
Bench 3×10 165×3x10
DB Oh Press seated 3×10 40×3x10
Bar pushdown 3×10 50,55,60×10
  
Imho it is pretty hardcore and I start feeling it . will probably drop bench on Wednesday and replace it with either decline, either board presses - my shoulders and tric take a beating. Squatting 3 times a week is not so bad ,albeit that front squat feels like a burden .

Wow I haven’t posted a while and nobody noticed  lol . Anyways just to summarize  : 4 month cycle program was OK but not really good strength gains wise imho. The best thing I learned from it was lots of different and useful exercises I otherwise probably wouldn’t pick up for a while, plus some interesting periodization techniques and rep schemes.

Max 1 rm workout was  in the end of November and I did 

290 squat  - huge disappointment . Only 5  lbs progress in 3 months. 2 failures at  305. Speed and box squatting are ok but lack of heavy back squatting is no good.

220 bench - very good. Only 5 lbs shy of my target and 225 miss wasn’t bad. I think I will nail it soon

385 DL- nice surprise. Solid 40 lbs increase over previous 3 month 1 rm. "Speed work" (as I tried to make it more and more heavy till it gradully became  just heavy  work) and heavy singles definitely helped here