After a 6-week run through of the HP MASS-program I decided to do another run with the same basic template, but auto-regulate the workouts instead of going for a planned progression.
Here’s how I look starting this:
Had a quite serious autoimmune disease during the winter. I lost alot of muscle and strength, and gained some nice flab. Have about a month of solid training behind me now.
After a stint of having to use Prednisolone, my joints have been quite weak and the bellyflab substancial - muscle mass has disappeared as well.
Training weights from last cycle:
Push Press 75 kg x3
Front Squat 90 kgx3
Deadlift 140 kg x3
Incline benchpress 95 kg x3
Close Grip Benchpress 100 kg x3
Morning workout:
Push Press
Up to 85kgx3,3,3 80 x3,3
Incline Bench
Up to 100kgx3,3 and 95x3,3 90x2
Floor Press
Up to 98kgx6x2
Shrugs
80x8,10,10
90x10
Something was off.
Wide grip Barbell Rows
50x12
54x12
58x10
Dumbbell Flies
9x12x4
Evening:
Broad Jumps 3x3
Deadlift up to 140x3,3,3 120x6
Pushups 5x3
Scapular Pushups 2x12
Circuit A:
Incline DB Benchpress 28x8
DB benchpress 28x8
Incline DB Flies 12x12
Floor Flies 12x12
Circuit B:
Dead Skulls 37x6,6
Overhead Extensions 8x8,8
Seated DB Laterals:
8x12,4,4,4,4
Standing DB laterals 12x12+8 ‘cheats’
Rear Delt Swings 12x30,20 …Holy shit I suck.
One Arm Shrug
37x6,6
Fat man pullup 6,5
Sled Rows
80 total reps
Sled Tricep Extensions
80 total reps
Push Press
90x3,3
84x3
80x3,3
Fattyfat pullups and db swings between sets for sets of 6
Bench Press
100x3,3,3
105x3,3
Wide grip barbell rows inbetween, 50-58 kg for sets of 6
Floor Press
100x3,3,3
90x6
Shrugs with same weight as Floor Press for sets of 6
Finished up with some BW dips, overhead extensions and rear delt dumbbell swings.
Some front squats at the end to get used to holding the bar Olympic-style. Startin to get easier.
50x3
50x3
60x3,3
70x3
80x3
90x3
Neural charge+ sled for biceps and lats:
3x5 push presses
3x5 pushups
3x5 GM jumps
3x5 shrug jumps
Sled row 12x5
Sled Bicep Curl 12x3
Sled Reverse Curl 12x3
Pumpz.
First day of a sort of damage control for a coming mass phase. I know from experience being lean gives me much more leeway and gains than having the flab, so off it goes.
Vertical Jumps
3x3
Front Squat
50x3
60x3
70x3
80x3
90x3
95x3,3,3
90x3 Right knee didn’t feel too good, so stopped there.
Horizontal Jumps
3x3
Deadlift
50x3
80x3
100x3
120x3
140x3
150x3,3,3,5
160x3
170x3
180x1
Military Press
30x5
50x5
60x5
65x5
60x5
Shrugs
80x12
90x10,10
Backwards sled drags
40 stepsx4
Forwards sled push
40 steps x4
Have wanted to experiment a bit more with the HP Mass-principles. Some things I really like - other not so much. My knees are starting to protest about squatting three times a week, so I’m going back to two. Front squatting after 50 sets of pressing and accessory work is brutal. I’d also like to do some back-off sets after the ramping, and do whatever weight I feel I need during the ramps.
I’m also thinking about doing an AB, AB , C type of routine, instead of AA, BB, C. One day with more of a shoulder/traps emphasis and one with more midback/triceps/chest.
Overhead Pin Press
50x3
60x3
70x3
80x3
Dumbbell Swings
12x6,6
18x6,6
Overhead Press
50x3
55x3
60x3,3
65x3,3,3
55x9 - YouTube
Shrugs
60x8
70x8
80x8
90x8
100x8
Pin Incline Bench
50x3
65x3
80x3
90x3
Barbell Rows
Wide grip 60x6,6,6
medium grip
60x8,10
66x9
Incline Benchpress
65x3
80x3
90x3,3
95x3,3
100x3
80x9
One armed shrug
40x6,6,6
Fatman pullups
11,10,9
Side Raises
8x12,12,12,10
Rear Delt Flies
8x20,20,35
Plate raise 15x10
Evening-workout, after a slight…Diet detour of popcorn and dark chocolate.
Sled Shoulder Presses
20x3
Sled High Pulls
20x3
Sled External Rotations
20x3
Sled Rows
20x3
I do these up a hill, might change it up a little and do flat. See how that’s different
Back
Pronated chinups
8,8
Palms facing chinups
5,5,4
Supinated chinups
6,6
Legs lifted pronated chinups
6,5 - YouTube
One armed barbell row
30x12,12,10
Rack pulls from below kneecap:
80x6
100x6
120x6
140x6 - YouTube
155x6
170x3 - YouTube
140x10 - YouTube
Biceps later today along with some sled. No way I was curling anything but a PWO-shake after those rack pulls.
Did an ab circuit though:
hand walkouts 6,6
rollouts 8,8
jackknives 6,6
crunches 10,10
Evening: Biceps and sled work
Pinwheel curls
12x12,12
Hammer curls
12x6,5
Fat Bar Curls
30x8,3,3,3,3
Blast strap curls, supinated
4x12
Blast strap curls, pronated
4x12
Thor’s Hammer Curls
5x15
Finger/wrist curls
27x15
Sled Rows
20x4
Sled Pull-ins
20x4
Legs! I ditched the upper body lift at the end, it feels out of place.
Warmup
15x2 BW squats
5 jumpsx2
Front Squat
50x3
60x3
70x3
80x3
90x3
100x3
110x3
120x2 - YouTube
Was easy enough but had a sharp pain just behind the eyes standing up at the second rep and felt dizzy, so racked the bar.
120x3 - YouTube
Easy. Found the sweet spot for the bar.
120x1 - YouTube
Same pain, stopped the set. Probably had the bar too tight to the trachea…Felt kind of like a rear naked choke.
100x3
100x3
100x3+3 back squats
100x3+4 back squats - YouTube
3 jumps between each set of squats
Sumo Deadlifts
50x3
60x3
70x3
80x3
90x3
100x3 - YouTube
110x3 - YouTube
90x6
Assorted stuff:
Hyperextensions
20,20
Jackknives
8,8
Single leg calf raise with dumbbell
12x5, drop weight, 5, 5 on flat surface.
Decline crunches
8,8
Totally smashed after this…Time to eat and do some sled work later.
Evening sled dragging:
Backwards
40 stepsx4
Forwards
40
Lunges
20
Pull throughs
20
Lunges 10
Straight ups 10
Chest, shoulders, triceps, mid-back
Pushups 3x5
Rack Benchpress
50x3
70x3
80x3
90x3
100x3
110x3
120x3 - YouTube
Fatman rows, paralell grip
8,6 - YouTube
Fatman rows, hard contraction at the top, hold for 2-3 seconds
4x6
Benchpress
50x3
60x3
70x3
80x3
90x3
100x3
110x3 - YouTube
100x5
100x3
90x3,3,3,3
90x8
Barbell rows
60x10x3
Shrugs
60x10
70x10
80x10
90x10,10
Incline Db press, neutral to parallel grip
28x10,10 - YouTube
Incline Db Flies
14x10,3,3,3
Skullcrushers
37x12,4,4
Seated sideraises
8x12,4,4,4,6
Face down flies
8x12,4,4,4,4 + 12 swings
What I eat depends on if I’m working or not. If I’m working I usually have some meat and vegetables for lunch, or oatmeal with whey. If I’ve got the day off I just take a shake before working out, and then eat after. After the workout it’s meat, vegetables and rice or potatoes. Most days that amount to 2-3 meals + shakes before and after workouts.
I’m also trying creatine and glutamine loading this week after reading Charles Poliquin’s blog and being won over to the ‘80 g a day of glutamine’-protocol, despite not finding anything other than his word to back it up. Had some glutamine lying around.
Sled Zeppelin:
Rows
20
15
20
20
Pushes
20
15
External Rotatons
15
15
Rear delt flye
12
Tricep overhead extension
20
20
Tricep press
20
Back/Biceps
Decided to add in another back/biceps day with less volume and some sled work.
Fat bar chinups
1,2,3,3,3,3,3,4,3,2
Fat bar pullups
3,4,4,3,3,2,1
a
Sled rows
20,15,12
Sled Bicep Curls
20,20,20
Short and sweet before work. Have to be careful with curling volume due to bilateral tendonitis in the elbows and wrists from grappling and stupid training, so I though eccentric-less and some chins would be a nice addition to the weekly volume.
Evening sled:
20,20,20,20 rows
20,12,12,12 bicep curls
Jumps
3x3
Front Squat
50x3
60x3
70x3
80x3
90x3
100x3
110x4
100x3
100x3
90x3,3
3 depth jumps between each set of front squats.
Had some pain in my right knee. Switched to back squats.
90x3
100x3
110x3
90x8
Deadlift
50x3
70x3
100x3
120x3
135x3,3,3
145x3,3,3,3
155x3
Back extensions, crunches, calf raises. Slow session. Might have to scale back a little on the leg work or warm up better.
Cool log! HP Mass is really interesting, and i’, looking forward to see your progress.
Dyttpress er en betegnelse jeg ikke har hørt før 
Thanks! Norwegian exercise names are much cooler than english ones. I might have invented dyttpress for lack of a better description though.
Seated rack shoulderpress
50x3
60x3
70x3
80x3,3,3
Dumbbell Swings
12x6,6
17,5x6,6,6
Shrugs
40x6
60x6
80x6
90x6,6,6,6,6
Shoulder press
50x3
60x3
70x3 - YouTube
75x3 - YouTube
60x6,6,6,6
Wide Grip Barbell Rows
60x6,6,6,6
Fatman rows
10,3,3,3,3
Floor press
40x3
60x3
80x3
90x3
100x3 - YouTube
110x3 - YouTube
120x3 - YouTube
Short and sweet. Now for some grub before a bit of isolation and sled work in the evening.