T Nation

Stronger Throughout Workout


#1

This might be a little odd, but as I’m progressing with the Shugart HST program, I’ve noticed that as I make my way through the workout, I feel stronger later than in the beginning. So I rotated the order in which I do the exercises. Tonight for example, I benched last instead of first, and smashed my 5 rep PR easily… and I mean EASILY. Yet the past 2 workouts (Thursday and Saturday) of benching, I struggled to get that 5th rep of the 2nd set, even though it was a slightly lighter weight. I started playing with this about 2 weeks ago when all of a sudden instead of maxing out at my usual 10 or 11 pullups, I pumped out 13. That’s when I realized I strayed from the order of the written program. Every exercise (except squats) have had similar results. I have know idea why this is happening, but I do know it’s happening very abruptly. My sleep/diet/supplements have been the same for the past 9 months. Anybody have insight on why gains are suddenly appearing out of nowhere? I could see if it were a one night fluke, we all have our beast days, but the last 6 workouts have just felt easier than normal. Thanks for your time. Brian


#2

Ask Thib in his forum --has written a lot about this sort of thing. Basically most likely your neurolgy is fired up/ optimised by this type of training.
Anyway good to hear this site is helping and you’re getting real results, keep it up!


#3

Yeah Badger is right. You might not be warming up enough and as such your neural system is not completely ready at the beginning of your workout


#4

Damn, I better read up on warming up! I do warmup sets (usually 2, but sometimes 3) of each exercise at 60-70% of the target weight of the 2 work sets for that day. No matter the rep scheme of the HST program, my warmup sets are always 10 reps. Example: I’m on week 6, and each exercise is 2X5. So I’ll do 1X10 at 60%, and 1X10 at 70%, then jump to my 2 work sets of 5 reps. The only side notes I’ve read on warmup for this program is to keep volume low due to high frequency. I’ll search more for warmup options, I may have it all wrong! Thanks for the feedback! Much appreciated.


#5

Nooo!:crazy_face: In training if itworks for your body , keep doing what you are doing!

Down the line when you stall try another program for say 12 weeks and then can keep coming back to this


#6

LOL, ok ok ok… I complete the HST program next Tuesday. Then I’m supposed to take 2 weeks off (which is gonna kill me). Then start over with +10 lbs for each set and make my way through. I’ll keep doing it the way I been doing it the last 2 weeks with continuous rotations and see how it fares out. Thanks for pointing out that when I plateau with a different program, I can always fall back to this. I never would have thought that!