Slapshotz' SST journal
- Thread starter Slapshotz
- Start date
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm happy to say that my back injury has pretty much healed and I'm back to normal. Those first 12 hours were very scary, but by the next morning, the condition was about 50% improved, and then got better ever since.</div>
Thankfully you just had a bad pull!
Thankfully you just had a bad pull!
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(larsan84 @ Dec. 06 2007,17:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">"One-armed pullups: 5 right arm, 5 left arm ***NEW PB@5 REPS"
that is insane...=)</div>
Hey, I forgot about those...thanks for the reminder!!
MaxStim - Workout 1
Flat Bench- 190-20 MS (185 previous)
Weighted Dips - BW+45 - 15
Rope Pushdowns
Abs
Notes: Okay, so here's the gist. Every workout will have the following:
1. A MaxStim component with a major lift targeting a major muscle group (bench, squat, dead, pullup, etc.). Squat days will most likely contain nothing else...except maybe abs.
Every workout, I'll try to add weight to my MS lift, and see how far I can progress. Last time I did MS bench, I used 185, as noted above.
2. The same workout will have one intense set of a minor exercise targeting a minor muscle group in harmony with step 1, where possible (chest/tris, back/bis, etc.) This will just be a plain, old traditional continuous set in the 12 to 20 range.
3. I'll do a few more auxilliary movements for fun; pushdowns, dumbbell work, abs, calves, etc.
That's it. Nothing too complicated
(larsan84 @ Dec. 06 2007,17:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">"One-armed pullups: 5 right arm, 5 left arm ***NEW PB@5 REPS"
that is insane...=)</div>
Hey, I forgot about those...thanks for the reminder!!
MaxStim - Workout 1
Flat Bench- 190-20 MS (185 previous)
Weighted Dips - BW+45 - 15
Rope Pushdowns
Abs
Notes: Okay, so here's the gist. Every workout will have the following:
1. A MaxStim component with a major lift targeting a major muscle group (bench, squat, dead, pullup, etc.). Squat days will most likely contain nothing else...except maybe abs.
Every workout, I'll try to add weight to my MS lift, and see how far I can progress. Last time I did MS bench, I used 185, as noted above.
2. The same workout will have one intense set of a minor exercise targeting a minor muscle group in harmony with step 1, where possible (chest/tris, back/bis, etc.) This will just be a plain, old traditional continuous set in the 12 to 20 range.
3. I'll do a few more auxilliary movements for fun; pushdowns, dumbbell work, abs, calves, etc.
That's it. Nothing too complicated
<div>
(colby2152 @ Dec. 07 2007,10:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Simple.. looking forward to strength gains?</div>
Hmmm...that's a tough one, Colby. Obviously new PRs in the purest form won't be possible, but I'm hoping to increase my "endurance" strength, and along with it, continual improvement on my LBM/BF ratio.
MaxStim - Workout 2
Weighted Chins - BW+70 - 20 (Max Stim reps)
Seated Cable Rows - 150 - 15
Standing dumbbell curls - 40s - 15
Back extensions
Notes: Glad to complete 20 reps at bw+70....was much harder than I thought it would be, but I got the job done. I'm pretty surprised how much singles really take out of you.
Ideally, next workout would be legs, but it might be another week or two b/4 my back can take it, so it looks like delts will be next.
(colby2152 @ Dec. 07 2007,10:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Simple.. looking forward to strength gains?</div>
Hmmm...that's a tough one, Colby. Obviously new PRs in the purest form won't be possible, but I'm hoping to increase my "endurance" strength, and along with it, continual improvement on my LBM/BF ratio.
MaxStim - Workout 2
Weighted Chins - BW+70 - 20 (Max Stim reps)
Seated Cable Rows - 150 - 15
Standing dumbbell curls - 40s - 15
Back extensions
Notes: Glad to complete 20 reps at bw+70....was much harder than I thought it would be, but I got the job done. I'm pretty surprised how much singles really take out of you.
Ideally, next workout would be legs, but it might be another week or two b/4 my back can take it, so it looks like delts will be next.
MaxStim - Workout 3
Barbbell Shoulder Press - 135 - 20 (Max Stim reps)
Barbbell Shrugs - 315 - 20
Barbbell Shrugs - 225 - 18
Dumbbell Laterals - 20s - 15
Dumbbell Laterals - 20s - 15
20 mins. cardio
Notes: Solid. The high rep scheme seems to be a compliment to the MS-style singles.
Barbbell Shoulder Press - 135 - 20 (Max Stim reps)
Barbbell Shrugs - 315 - 20
Barbbell Shrugs - 225 - 18
Dumbbell Laterals - 20s - 15
Dumbbell Laterals - 20s - 15
20 mins. cardio
Notes: Solid. The high rep scheme seems to be a compliment to the MS-style singles.
MaxStim - Workout 4
Barbbell Bench Press - 195 - 20 MaxStim Reps (190-20, previous)
Machine Bench Press - 15
Weighted Dips - BW+45 - 20, BW+45 - 15 (regular reps)
Rope pulldowns
Abs
15 Mins. Cardio
Notes: Another good effort. I've been increasing the frequency of my workouts, as planned, and so far I don't feel overtrained. I guess my short term goal on bench would be to do 225 for 20 singles.
Barbbell Bench Press - 195 - 20 MaxStim Reps (190-20, previous)
Machine Bench Press - 15
Weighted Dips - BW+45 - 20, BW+45 - 15 (regular reps)
Rope pulldowns
Abs
15 Mins. Cardio
Notes: Another good effort. I've been increasing the frequency of my workouts, as planned, and so far I don't feel overtrained. I guess my short term goal on bench would be to do 225 for 20 singles.
<div>
(colby2152 @ Dec. 14 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am only doing 195 lbs at 5 rep sets... and you are doing 20 rep MS sets!</div>
Hey, Colby, you'd be surprised what you can do when you train with singles. If you're doing 195 for a set of 5, I don't think 175 would be out of the question for, say, 20. Maybe you should try it sometime, as it really is a great way to increase load
(colby2152 @ Dec. 14 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am only doing 195 lbs at 5 rep sets... and you are doing 20 rep MS sets!</div>
Hey, Colby, you'd be surprised what you can do when you train with singles. If you're doing 195 for a set of 5, I don't think 175 would be out of the question for, say, 20. Maybe you should try it sometime, as it really is a great way to increase load
<div>
(Slapshotz @ Dec. 15 2007,11:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Dec. 14 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am only doing 195 lbs at 5 rep sets... and you are doing 20 rep MS sets!</div>
Hey, Colby, you'd be surprised what you can do when you train with singles. If you're doing 195 for a set of 5, I don't think 175 would be out of the question for, say, 20. Maybe you should try it sometime, as it really is a great way to increase load
</div>
Decision made... HST cycle 13 or 14 will be Max-Stim based.
(Slapshotz @ Dec. 15 2007,11:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Dec. 14 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am only doing 195 lbs at 5 rep sets... and you are doing 20 rep MS sets!</div>
Hey, Colby, you'd be surprised what you can do when you train with singles. If you're doing 195 for a set of 5, I don't think 175 would be out of the question for, say, 20. Maybe you should try it sometime, as it really is a great way to increase load
Decision made... HST cycle 13 or 14 will be Max-Stim based.
scientific muscle
New Member
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(Slapshotz @ Dec. 15 2007,11:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Dec. 14 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am only doing 195 lbs at 5 rep sets... and you are doing 20 rep MS sets!</div>
Hey, Colby, you'd be surprised what you can do when you train with singles. If you're doing 195 for a set of 5, I don't think 175 would be out of the question for, say, 20. Maybe you should try it sometime, as it really is a great way to increase load
</div>
I agree. I have yet to find a better way to train than Max-stim.
(Slapshotz @ Dec. 15 2007,11:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Dec. 14 2007,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am only doing 195 lbs at 5 rep sets... and you are doing 20 rep MS sets!</div>
Hey, Colby, you'd be surprised what you can do when you train with singles. If you're doing 195 for a set of 5, I don't think 175 would be out of the question for, say, 20. Maybe you should try it sometime, as it really is a great way to increase load
I agree. I have yet to find a better way to train than Max-stim.
Colby wrote:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Decision made... HST cycle 13 or 14 will be Max-Stim based.</div>
I don't think you'll be disappointed. Training with singles has been the most rewarding training strategy I've ever used....I've gained lots of strength, and it's done wonders for my body comp. When your neck shirt size increases, but your weight stays the same, you know good things are happening!
Sci wrote:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I agree. I have yet to find a better way to train than Max-stim.</div>
Out of all the training methods out there, MaxStim has been the easiest way I have found to increase load, continually and safely. Where I went wrong, I suppose, was incorporating some Westside into my program, and that had me pushing for new PBs all the time.
Although I found the constant attempts at new PBs extremely fun and rewarding (even though I missed WAY more than I made these last few months), my injury scare has taught me a lesson that I hopefully won't have to learn more than once.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Decision made... HST cycle 13 or 14 will be Max-Stim based.</div>
I don't think you'll be disappointed. Training with singles has been the most rewarding training strategy I've ever used....I've gained lots of strength, and it's done wonders for my body comp. When your neck shirt size increases, but your weight stays the same, you know good things are happening!
Sci wrote:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I agree. I have yet to find a better way to train than Max-stim.</div>
Out of all the training methods out there, MaxStim has been the easiest way I have found to increase load, continually and safely. Where I went wrong, I suppose, was incorporating some Westside into my program, and that had me pushing for new PBs all the time.
Although I found the constant attempts at new PBs extremely fun and rewarding (even though I missed WAY more than I made these last few months), my injury scare has taught me a lesson that I hopefully won't have to learn more than once.
<div>
(colby2152 @ Dec. 19 2007,18:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Holy Shrugs Slapzman!</div>
lol.......thanks, c!
MaxStim - Workout 7
Barbbell Bench Press: 200 - 20 (Previous, 195-20)
Weighted dips (regular reps) - BW+50 - 20, 15 (Previous BW+45)
Ab roller
15 Mins. Cardio
Notes: Solid. One thing I've noticed by doing singles in sets of 20...I am really focussing on form, and I find myself feeling DOMS in the secondary and terciary muscles, which hasn't happened to me basically since I started lifting 15 years ago.
I think this is a good thing. After all, there's a reason these movements are called "compound". The're supposed to work more than one muscle.
(colby2152 @ Dec. 19 2007,18:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Holy Shrugs Slapzman!</div>
lol.......thanks, c!
MaxStim - Workout 7
Barbbell Bench Press: 200 - 20 (Previous, 195-20)
Weighted dips (regular reps) - BW+50 - 20, 15 (Previous BW+45)
Ab roller
15 Mins. Cardio
Notes: Solid. One thing I've noticed by doing singles in sets of 20...I am really focussing on form, and I find myself feeling DOMS in the secondary and terciary muscles, which hasn't happened to me basically since I started lifting 15 years ago.
I think this is a good thing. After all, there's a reason these movements are called "compound". The're supposed to work more than one muscle.
scientific muscle
New Member
I noticed the same thing, that doing one rep at a time really brings out good form, and same with feeling deep, dull soreness in the muscles, etc.
Maximum-stimulation is just what it says: ultimate hypertrophy!
Maximum-stimulation is just what it says: ultimate hypertrophy!
MaxStim - Workout 9
Barbbell Shoulder Press Max Stim: 145 - 20 (Previous 140 - 20)
Barbbell Shrugs - 365 - 15 (2 sets)
Lat raises
Abs
30 Mins. Cardio
Notes: Was quite surprised I got all 20 reps at 145...the first few felt really heavy, but eventually I found my groove. Also, I forgot to drink my 1/4 cup of honey b/4 my workout, so I was really dragging by the end, but I did manage to have a good session, nonetheless.
Barbbell Shoulder Press Max Stim: 145 - 20 (Previous 140 - 20)
Barbbell Shrugs - 365 - 15 (2 sets)
Lat raises
Abs
30 Mins. Cardio
Notes: Was quite surprised I got all 20 reps at 145...the first few felt really heavy, but eventually I found my groove. Also, I forgot to drink my 1/4 cup of honey b/4 my workout, so I was really dragging by the end, but I did manage to have a good session, nonetheless.