HSS-100: Liftin' weights and kissin' babies

[CAchief]

Hey guys. Welcome to my journey with CT's HSS-100. I will be hitting the gym up 6 days a week (better hold me to it). This is what the program will consist of....

Accumulation Phase: September 18th- October 14th

Monday:
A: Squats: 2X8; 2X6
B1: Lunges: 3X10-12 B2: Leg Press: 3X8
C: One-Leg Back Extension: 4X10
D: Leg Ext: 1X100
E: Calf Raise: 4X12
Tuesday: Back/Traps
A: DB Row: 2X8; 2X6
B1: Shrug: 3X10-12 B2: Pull-up: 3X8
C: Rope Lat Pull-Down: 4X10
D: Cable Row: 1X100
E: Russian Twist: 3X12
Thursday: Hamstrings
A: Romanian Dead Lift: 2X8;2X6
B1: Leg Curl: 3X10-12 B2: Good Morning: 3X8
C: Isometric Split-Squat: 3X45sec.
D: Back Extension: 1X100
E: Calf Press on Machine: 4X10
Friday: Chest/Shoulders
A: Incline BB Bench: 1X8;2X6
B: BB Shoulder Press: 2X8;2X6
C:1: Incline Chest Fly: 3X10 C2: DB Bench: 3X8
D1: Shoulder DB Front Raise: D2: DB Shoulder Press: 3X8
E: Ahrens Press: 3X10 F: Rear Fly: 1X100
Saturday or Sunday: Bi’s/Tri’s
A: Close-Grip Bench: 2X8;2X6
B: BB Curl: 2X8;2X6
C1: French Press: 3X10 C2: DB Lying Triceps Extension: 3X8
D1: DB Curl 3X10 D2: Chin-up: 3X8
E: Bench Dips: 4X10
F: Machine Curl: 1X100

[Mahler]

Shouldn't that be "kissin' babes?"
I'll be watching, Ryan.
Good luck on the journey.

[CAchief]

A: Squats: 2X8@ 225; 2X6@245
B1: Lunges: 3X10@ 40lb DBs (EH) B2: Leg Press: 3X8@ 430lbs
C: One-Leg Back Extension: 3X10@ BW
D: Leg Ext: 1X100@ 50lbs 4 breaks (God that was freaking tough)
E: Calf Raise: 4X12 @ 240

The squats got me pretty good. I haven't been on a program with squats in it since Smolov back early this year, so I was pretty pleased with my numbers.

[RedLefty]

Holy crap; Ryan lives!

CT is a maniac with those 100-rep sets.

[CAchief]

hey RL, what's new buddy? Thanks for stopping by.

A: DB Row: 2X8@90lbs (EH); 2X6@ 100lbs (eh)
B1: Shrug: 3X10-12@ 85lbs (EH) B2: Pull-up: 3X7 (couldn't get 8 for the superset :/ )
C: Rope Lat Pull-Down: 4X10 @100lbs
D: Cable Row: 1X100 @ 70lbs
E: Russian Twist: 3X12 w/ 6lb medicine ball

[RedLefty]

Plenty busy here man; good to see your log. You ever get over to KC for a game?

70 pounds on the huge row set? Any breaks?

[CAchief]

yes, I took about 4 breaks.

A: Romanian Dead Lift: 2X8;2X6 @225; 265 respectively
B1: Leg Curl: 3X10 @100 B2: Good Morning: 3X8 @100lbs (bb)
C: Isometric Split-Squat: 3X45sec.(20lb weight) These are tough!


Left early today to go surfing...I know, I'm terrible

[hard_rox]

"Kissing babies"?!? Are your running for public office? Heaven help us.

Great numbers on the rows. Are those prone rows on a bench?

[CAchief]

Greg,

They're on a bench, could have gone higher but wanted to have good form and tempo

[CAchief]

Completed Friday: 9/22

A: Incline BB Bench: 1X8@ 155lbs (terrible); 2X6@ 175lbs
B: BB Shoulder Press: 2X8 @105lbs;2X6@ 115lbs
C:1: Incline Chest Fly: 3X10@ 40lbs(eh) C2: DB Bench: 3X8@ 70lbs (eh)
D1: Shoulder DB Front Raise:3@22.5 (eh) D2: DB Shoulder Press: 3X8 @50lbs (eh)
E: Ahrens Press: 3X10 @ 35lbs (eh) F: Rear Fly (machine): 1X100@ 45lbs (4 breaks)

[gregl515]

What is an Ahrens press?

[CAchief]

Originally Posted by gregl515

What is an Ahrens press?

It's pretty interesting, try it sometime.

[milkman21]

Isn't that an "Athens Press"?

[milkman21]

By the way, great workouts. HSS is a lot of fun, no?

[CAchief]

Switching around the program a little bit to better accomodate my schedule:

Accumulation Phase: September 18th- October 14th

Monday:
A: Squats: 2X8; 2X6
B1: Hack Squat: 3X10-12 B2: Leg Press: 3X8
C: One-Leg Back Extension: 4X10
D: Leg Ext: 1X100
E: Calf Raise: 4X12
Tuesday: Back/Traps
A: DB Row: 2X8; 2X6
B1: Shrug: 3X10-12 B2: Pull-up: 3X8
C: Rope Lat Pull-Down: 4X10
D: Cable Row: 1X100
E: Russian Twist: 3X12
F: BB Curl: 2X8;2X6
G1: DB Curl 3X10 G2: Chin-up: 3X8
H: Wide-Grip/elbows in Preacher Curl: 3X10
I: Machine curl: 1X100
Thursday: Hamstrings
A: Romanian Dead Lift: 2X8;2X6
B1: Leg Curl: 3X10-12 B2: Good Morning: 3X8
C: Isometric Split-Squat: 3X45sec.
D: Back Extension: 1X100
E: Calf Press on Machine: 4X10
Friday: Chest/Shoulders
A: Incline BB Bench: 1X8;2X6
B: BB Shoulder Press: 2X8;2X6
C:1: Incline Chest Fly: 3X10 C2: DB Bench: 3X8
D1: Shoulder DB Front Raise: D2: DB Shoulder Press: 3X8
E: Ahrens Press: 3X10
F: Rear Fly: 1X100
G: Close-Grip Bench: 2X8; 2X6
H1: French Press: 3x10 H2: DB Lying Tri Extension: 3X8
E: Bench Dips

[CAchief]

Originally Posted by milkman21

Isn't that an "Athens Press"?

Yeah, the workouts are great. CT has it listed as "Ahrens Press" http://www.t-nation.com/findArticle....6-065-training

[CAchief]

A: Squats: 2X8@ 225; 2X6@ 255
B1: Hack Squat: 3X10@ 340lbs B2: Leg Press: 3X8@ 390
C: One-Leg Back Extension: 4X10
D: Leg Ext: 1X100 @ 45
E: Calf Raise: 4X12 @ 240

Squats and Hack Squats (sled) were a killer today, really trying to bring the quads up though. With most men quad dominate, I can honestly say I am posterior chain dominate. When I did smolov program for squat I always took a powerlifter stance making my glutes and hammy's powerfull but not so much my quads. I am doing a more narrow stance on squats not thus bringing up my quads. The hack squats help greatly, too.

[CAchief]

A: DB Row: 2X8@90lbs (EH); 2X6@ 100lbs (eh)
B1: Shrug: 3X10@ 90lbs (EH) B2: Pull-up: 3X8
C: Rope Lat Pull-Down: 4X10 @120lbs
D: Cable Row: 1X100 @ 70lbs
E: BB Curl: 2X8 @ 85lbs 2X6 @ 85lbs
F1: DB Curl: 30lbs (eh) F2: Chin-up: 1X8 @bw 2X6 @bw
E: Russian Twist: 3X12 w/ 12lb medicine ball

I'm going to do the Cable row 100 rep set at the end of the whole workout which will accomplish its goal for the biceps and back together. I am just too burnt out to do two 100 rep sets in the same WO. Not all that happy with todays workout, thought it lacked some intensity.

[Mahler]

Ryan,
Great to see you lifting consistently. You seem to like HSS a lot. The numbers look good, but I know you can push a little more weight, you mofo. LOL

[CAchief]

Completed Thursday:

A: Romanian Dead Lift: 2X8@ 245lbs; 1X6@275 1X6@ 285
B1: Leg Curl: 3X10 @ 100 B2: BB Good Morning: 3X8@ 105
C: Isometric Split-Squat: 3X45sec. with 20 lb weight
D: Back Extension: 1X100
E: Calf Press on Machine: 4X10@225

Completed Saturday

A: Incline BB Bench: 1X8@155; 2X6@ 175
B: BB Shoulder Press(smith machine): 2X8@ 135;2X6@155
C:1: Incline Chest Fly: 3X10@40lb (eh) C2: DB Bench: 3X8@ 65lb (EH)
D1: Shoulder DB Front Raise@15lb: D2: DB Shoulder Press: 3X8@35lb (eh)
E: Ahrens Press: 3X10 @ 15lbs
F: Close-Grip Bench: 2X8@135; 1X6@ 135
E: Bench Dips@ BW w/ 25lbs 12-20 reps for three sets



Had to cut the saturday workout short for time constraints. Was a good workout, however. I'm feeling it today!

[CAchief]

Originally Posted by Mahler

Ryan,
Great to see you lifting consistently. You seem to like HSS a lot. The numbers look good, but I know you can push a little more weight, you mofo. LOL

Thanks, John. It feels good to have a set schedule finally.

[CAchief]

A: Squats: 2X8@235; 2X6@255
B1: Hack Squat: 3X8@6 plates B2: Leg Press: 3X8 plates+50lbs
C: Medicine ball wood chopper: 3X10
D: Leg Ext: 1X100@65
E: Calf Raise: 4X12@240

Not that good of a workout. Lacked intensity and my chest/shoulders were so sore I could not pull them back far enough to wrap my hands around the BB while doing squats!

[CAchief]

A: DB Row: 2X8 @ 100; 1X6@ 120 1X6 @100 (Each hand)
B1: Shrug: 3X10 @ 85 (EH) B2: Pull-up: 2X8 1X7
C: Rope Lat Pull-Down: 4X10@ 110
D: DB Curl: 2X8@ 35;2X6 @ 35 9EH)
E1: DB Curl on incline bench 3X10 @ 35lbs (EH) E2: Chin-up: 3X8
F: Wide-Grip/elbows in Preacher Curl: 3X10 @ EX-Bar with 30lbs (not sure how much EZ bar weighs).
G: Cable Row: 1X100 @ 60lbs
H: Russian Twist: 3X12 w/ 12 lb medicine ball

Great workout today. The pull-ups got me a bit but the intensity is great.

[CAchief]

A: Romanian Dead Lift: 2X8@ 225; 2X62@ 275*
B1: Leg Curl: 3X10@ 110 B2: Good Morning: 3X8@ 135
C: Single leg back extension:10 each leg
D: Back Extension: 1X50 (I was dead, back gave out)
E: Calf Press on Machine: 4X10@ 290


I don't know what it is, but I never feel that I do the RDL's right. I am going to drop the weight dramatically next WO and try to do excellent form, eighter that or switch to DBs.

[FlyinM]

Wow Ryan, you are an animal! You're putting up some pretty good numbers. Well done.

You might want to change the name of your log....unless you are going to college to be a congressman from Florida.

[CAchief]

Friday: Chest/Shoulders
A: Incline BB Bench: 1X8@165; 2X6@185
B: BB Shoulder Press(smith machine): 2X8@155; 2X6@185
C:1: Incline Chest Fly: 3X10@35(eh) C2: DB Bench: 3X8@60(eh)
E: Ahrens Press: 3X10 @35
G: Close-Grip Bench: 2X8@ 135; 2X6@135
H1: French Press: 3x10@ 60 H2: Dips: 2X10 1X8
E: Bench Dips w/ 45 lb weight: 3X10

[CAchief]

Originally Posted by FlyinM

Wow Ryan, you are an animal! You're putting up some pretty good numbers. Well done.

You might want to change the name of your log....unless you are going to college to be a congressman from Florida.

Thanks Michael!

I'm not planning on running for office but I refuse to give in!

[Lost Dog]

Nice work. Having any trouble getting in six days a week?

[CAchief]

Originally Posted by Lost Dog

Nice work. Having any trouble getting in six days a week?

Yes, a lot of trouble. That's why I canged it to only four days a week. I put the bicep/tri day in with back and chest. I usually just go after school but since my girlfriend just broke up with me I will start going between class breaks at school, since I don't have to hang out with her anymore.

[Lost Dog]

sorry to hear that. That blows.