Post by John A. Casler on May 10, 2009 23:01:36 GMT -8
Hugh N. Rogue HIT training Study.
Hugh is in his 50's. He is about 5' 8" tall and 135#.
His goal was a little strength, and conditioning and he had no aspirations to build muscle, but would be accepting of any muscle as a result of his training. As such we focused on small load increases, but were not concerned with any particular level of strength progressions.
Hugh had never lifted weights on any type of program and was not familiar with any of the exercises. He was not quite a beginner, but pretty close.
Since he lives 50 miles away he can only train 1 x a week so we train the whole body on a modified Rogue Hit Program.
First Workout: Jan 18th
Most recent workout: May 10th
Below are the results from his first and last workouts
Jan 19, 2009
Deadlift
Set 1 = 60 x 15
Set 2 = 60 x 15
Reverse Loaded Squat
Set 1 = 50 x 15
Set 2 = decided against second set "lightheaded"
Squat
Set 1 = 50 x 15
Set 2 = decided against second set "lightheaded"
Bench Press
Set 1 = 45 x 12
Set 2 = decided against second set "lightheaded"
Pulldown
Set 1 = 70 x 10
Set 2 = decided against second set "lightheaded"
Cable Curl
Set 1 = 40 x 12
Set 2 = decided against second set "lightheaded"
Cable Triceps Pressdown
Set 1 = 40 x 12
Set 2 = decided against second set "lightheaded"
Standing Calf
Set 1 bodyweight x 10
Set 2 = decided against second set "lightheaded"
May 10, 2009 after 15 sessions
Deadlift
Set 1 = 135 x 11
Set 2 = 135 x 9
Reverse Loaded Squat
Set 1 = 80 x 29
Set 2 = 80 x 29
Squat
Set 1 = 140 x 16
Set 2 = 140 x 14
Bench Press
Set 1 = 80 x 13
Set 2 = 80 x 13
Pulldown
Set 1 = 110 x 13
Set 2 = 110 x 11
Cable Curl
Set 1 = 70 x 11
Set 2 = 70 x 11
Cable Triceps Pressdown
Set 1 = 80 x 15
Set 2 = 80 x 15
Standing Calf
Set 1 bodyweight + 25# x 20
Set 2 = bodyweight + 25# x 20
As you can see Hugh has made excellent strength gains and while we are still setting Personal Records on "EVERY" exercise each workout, we have not reach his Rep Maximum in any of the actions yet. This means while his strength is increasing, his adaptation is still leaping far enough ahead to not have us reach his true limits yet. This might be considered Super Compensation by some.
Due to the fact that we can only train 1 x a week, and must perform FULL BODY, we are limited to only 2 sets instead of the 3 we might do if we were able to "split" the program.
Hugh was rather out of shape at the first session and we reduced most of that session to a SINGLE set as he began to get a little lightheaded. Over the next couple sessions we increased all exercises to 2 sets each. We take "complete" recovery between sets, to assure that Hugh can set a new PR in each set each workout.
As you can see, this is less than 4 months worth of training (15 workouts) and Hugh has made excellent progress. We anticipate reaching Rep Maxes in 30-60 days, which means we will be training at 100% intensity to each exercise set (with the exception of the reverse loaded squat)
Hugh is in his 50's. He is about 5' 8" tall and 135#.
His goal was a little strength, and conditioning and he had no aspirations to build muscle, but would be accepting of any muscle as a result of his training. As such we focused on small load increases, but were not concerned with any particular level of strength progressions.
Hugh had never lifted weights on any type of program and was not familiar with any of the exercises. He was not quite a beginner, but pretty close.
Since he lives 50 miles away he can only train 1 x a week so we train the whole body on a modified Rogue Hit Program.
First Workout: Jan 18th
Most recent workout: May 10th
Below are the results from his first and last workouts
Jan 19, 2009
Deadlift
Set 1 = 60 x 15
Set 2 = 60 x 15
Reverse Loaded Squat
Set 1 = 50 x 15
Set 2 = decided against second set "lightheaded"
Squat
Set 1 = 50 x 15
Set 2 = decided against second set "lightheaded"
Bench Press
Set 1 = 45 x 12
Set 2 = decided against second set "lightheaded"
Pulldown
Set 1 = 70 x 10
Set 2 = decided against second set "lightheaded"
Cable Curl
Set 1 = 40 x 12
Set 2 = decided against second set "lightheaded"
Cable Triceps Pressdown
Set 1 = 40 x 12
Set 2 = decided against second set "lightheaded"
Standing Calf
Set 1 bodyweight x 10
Set 2 = decided against second set "lightheaded"
May 10, 2009 after 15 sessions
Deadlift
Set 1 = 135 x 11
Set 2 = 135 x 9
Reverse Loaded Squat
Set 1 = 80 x 29
Set 2 = 80 x 29
Squat
Set 1 = 140 x 16
Set 2 = 140 x 14
Bench Press
Set 1 = 80 x 13
Set 2 = 80 x 13
Pulldown
Set 1 = 110 x 13
Set 2 = 110 x 11
Cable Curl
Set 1 = 70 x 11
Set 2 = 70 x 11
Cable Triceps Pressdown
Set 1 = 80 x 15
Set 2 = 80 x 15
Standing Calf
Set 1 bodyweight + 25# x 20
Set 2 = bodyweight + 25# x 20
As you can see Hugh has made excellent strength gains and while we are still setting Personal Records on "EVERY" exercise each workout, we have not reach his Rep Maximum in any of the actions yet. This means while his strength is increasing, his adaptation is still leaping far enough ahead to not have us reach his true limits yet. This might be considered Super Compensation by some.
Due to the fact that we can only train 1 x a week, and must perform FULL BODY, we are limited to only 2 sets instead of the 3 we might do if we were able to "split" the program.
Hugh was rather out of shape at the first session and we reduced most of that session to a SINGLE set as he began to get a little lightheaded. Over the next couple sessions we increased all exercises to 2 sets each. We take "complete" recovery between sets, to assure that Hugh can set a new PR in each set each workout.
As you can see, this is less than 4 months worth of training (15 workouts) and Hugh has made excellent progress. We anticipate reaching Rep Maxes in 30-60 days, which means we will be training at 100% intensity to each exercise set (with the exception of the reverse loaded squat)