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Originally Posted by 0311
Good progress Kane. Here are my thoughts. From OVT to now with 5x5, you've been using the 5 rep range for quite a while. So I think Max OT and single factor 5x5 is out of the picture. I'm sure you'd agree. IMO 4-6 RM's will get you thick and strong, I love them, but you should consider using your strength gains for some higher reps. If you stay perpetually in the 5 RM, it will result in diminished returns. I'd say that unless you're on a specific long term program, you should switch up the rep range/exercises/frequency every 4-6 weeks.
I just made a full HST program for my brother, which is the same one I'm on for the moment. It doesn't look anything like the example I posted either..If you're interested in that, I have a spreadsheet completely detailed if you consider HST. I made it pretty fun IMO..To summarize, both me and my brother didn't like using the same exercises for all six workouts of each mesocycle, mainly because we didn't like using such light weight at the onset of each meso..So, what I did was make two workouts (A,B). This way, you'll only have 3 workouts for A, 3 for B for each meso (15,10,5). You can start off a lot heavier this way, and it keeps the fun factor high. I've already gained 5 lbs back coming off of my injury in three weeks..
Pm me your email if interested. I personally think it's well worth you investing 6-8 weeks into.
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Thanks 0311. You make some very good points. I've been beating my logbook (or trying to) for a while now and honestly I could use a break from it. I have made really good strength gains IMO and I think that a run of HST would compliment that. I know I said I wasn't ready for HST earlier, but pretty soon my gains will peak and the logbook will be beating me lol. PM Sent!
PS. I'm done school this monday and I will have to renew my gym membership at home, so I'll have pretty much 1 week of off time. So I will finish the week I'm on and most likely switch to HST when I go back home.