HCT-12 ||Week 1|| [25.07.2011]

Week 15

Changed my diet to: 3000 Calories per day, time to gain weeeeight! 331,2g Proteins, 109g Fat, 218,4g Carbohydrates.

Today I started with the HCT-12 program - autoregulation program, and it felt good.
The concept of letting your body decide your performance is great. There is no sheet telling you "Hey! Why dont you lift me 80kg 5x5? Are you falling behinde?? You are weak today!". The concept goes something like this:
Test out 50kg, was it hard? Too easy? Too difficult? If it was too easy, just do 1 rep and add some weight. Then try again, was it challenging now? Yes? Do it for 6 reps. Then add even more weight, if you feel you can add 5kg, or even 10kg, do it. Now try again, if you barley made 6 reps, then you found your weight for today. Take a break for about 30 sec, try 2 more reps. Repeat this 2 times more.

So it should look like this: 6RM +30s/b + 2reps + 30s/b + 2reps + 30s/b + 2reps. (30s/b = 30seconds break)

Since I cannot remeber what I lifted last week, I'll document from this week and beyond.
As this is the first time I write about this program I'll show you guys my warmup - with youtube links to each exercise.

-Shoulder Circle Big/Little forward and back. 30 sec each direction
http://www.youtube.com/watch?v=ktR1shKR3OY

-PNF diagonals - 15 reps each orientation
http://www.youtube.com/watch?v=EAnL0eqkjlk

-Wall slides - 10 reps
http://www.youtube.com/watch?v=fYNSZz-fPRw

-Tumminello's LYTP Shoulder circuit 8-12 reps each letter
http://www.youtube.com/watch?v=_cWxnc9Uygc

-Explosive Press-Up - 6 reps
http://www.youtube.com/watch?v=R7ZfwgZJMMc

-Leg swings front and back - 15 either side
http://www.youtube.com/watch?v=bKmwVSh0m-E

-Leg swings side to side - 15 either side
http://www.youtube.com/watch?v=tssNXQqDC8c&NR=1

-Glute Bridge - 10 reps
http://www.youtube.com/watch?v=Cjg1TxuiwTw


And there you go! A full body warmup
PS: Added youtube links for the main exercises as well.
http://ninjatuna.blogg.no/1310916668_new_exercise_program.html




Monday:

Squats:
10x Empty barbell
6x50kg
6x60kg
6x70kg
6x74kg, 2x74kg, 2x74kg, 2x74kg

Deadlift:
6x50kg
6x70kg
6x85kg, 2x85kg, 2x85kg, 2x85kg

Calf raise:
6x50kg
6x70kg, 2x70kg, 2x70kg, 2x70kg - Personal record

Barbell curl:
6xbent-barbell
6x22kg
6x28kg, 2x28kg, 2x28kg, 2x28kg - Personal record

Barbell rollout:
6xBW
6xBW
6xBW



Wednesday:

Pull-ups:
4xBW
4xBW
2xBW

Dumbbell Bent-Over Row:
6x12,5kg
6x17,5kg
6x20kg, 2x20kg, 2x20kg, 2x20kg - Personal record

Bench Press:
6xbarbell
6x30kg
6x40kg
6x50kg
6x54kg, 2x54kg, 2x54kg, 2x54kg - Personal record

Standing Barbell Press:
6x30kg
5x40kg, 2x40kg, 2x40kg, 2x40kg - Personal record

Overhead Dumbell Triceps:
6x15kg
6x20kg, 2x20kg, 2x20kg, 2x20kg - Personal record



Friday:

Squats:
10x Empty barbell
6x40kg
6x60kg
6x70kg
6x75kg
6x78kg, 2x78kg, 2x78kg, 2x78k - Personal record

Deadlift:
6x60kg
6x80kg
6x90kg
6x95kg, 2x95kg, 2x95kg, 2x95kg - Personal record

Barbell curl:
6xbent-barbell
6x20kg
6x25kg, 2x25kg, 2x25kg, 2x25kg

Barbell rollout:
6xBW
6xBW
6xBW

Saturday:

Pull-ups:
4xBW
4xBW
3xBW

Dumbbell Bent-Over Row:
6x14kg
6x18kg
6x22kg, 2x22kg, 2x22kg, 2x22kg - Personal record

Bench Press:
6xbarbell
6x40kg
6x45kg
6x50kg
6x55kg, 2x57kg, 2x57kg, 2x57kg - Personal record

Standing Barbell Press:
6xbarbell
6x30kg
6x40kg, 2x40kg, 2x40kg, 2x40kg

Overhead Dumbell Triceps:
6x16kg
6x18kg
6x20kg, 2x20kg, 2x20kg, 2x20kg