My new HST routine pleas critiqu

[keliska]

Hi,
I'm 5'6" 118lb, I workout almost 4 years and now I would like try something new for me. Long time I did it 5xtraining routine now I wan t try HST, I'm not sure if is my routine OK so please critique it..

I want workout 3x/week MO/We/ Fr
1.week 15 rep each exercise
2. week 10
3. week 5
4. week 5rep

My schedule on monday
Squat 1x 15
SLDL 2x 15
Incline Bench 2x 15
dumb. fly 1x 15
Bent over rows 2x 15
Chins 1x 15
Military press 2x 15
Lateral raise 1x 15
EZ bar curls 2x 15
triceps extens 2x 15
crunches 2x 15

each day I 'll add 5-10 pounds.

So how it look like, what do you think??
thanks

 

[RottenWillow]

Hi,
I'm 5'6" 118lb, I workout almost 4 years and now I would like try something new for me. Long time I did it 5xtraining routine now I wan t try HST, I'm not sure if is my routine OK so please critique it..

I want workout 3x/week MO/We/ Fr
1.week 15 rep each exercise
2. week 10
3. week 5
4. week 5rep

My schedule on monday
Squat 1x 15
SLDL 2x 15
Incline Bench 2x 15
dumb. fly 1x 15
Bent over rows 2x 15
Chins 1x 15
Military press 2x 15
Lateral raise 1x 15
EZ bar curls 2x 15
triceps extens 2x 15
crunches 2x 15

each day I 'll add 5-10 pounds.

So how it look like, what do you think??
thanks

It's unlikely anyone will respond since there's seems to be absolutely ZERO interest these days in HST among women on this board.

I chronicled my own experience with HST almost two years ago. Kept a reconrd of absolutely everything, and generally had a positive experience with it.

Regarding your implementation, remember that on the final workout each minicycle you would be hitting complete failure for a given rep range. The weight you add each workout is determined by the rep max (RM) for a given number of reps, ie. 15, 10, or 5.

I'll link you to my log and you'll see what I mean

 

[RottenWillow]

Ok, here's my log.

http://www.elitefitness.com/forum/showthread.php?t=270352
Look at the first 20 or so posts to see how I set it up and what problems I had.

Here's a cut and paste from my first post in that thread. You determine all your RMs at each rep quantity before you actually start your HST program.


My Initial Strength Levels

.........................15RM.........10RM........ 5RM

Bench................ 95.............105...........115
Squat................ 205...........235.......... 265
SLDL................. 180...........210...........240
Overhead_Press...50............60............. 75
Bicep curls.........35............40............. 50
Pulldowns...........55............60.............. 65
Bent Rows.........30............35..............45

So using my Bench as an example, I knew going into it that I would be using 95 pounds for the last workout of my 15's minicycle. I then worked backwards to figure what I'd be using on the first day of my that mincycle. So I went 85, 87, 89, 91, 93, 95.

 

[keliska]

Hi,
thanks for answer, I'm littel confused about add weights each workout day.

..I don't know now how much have I lift, because for example my max what I did on squat is 100lb 5 rep. So now my first week if I have make 15 rep I don't know how much must I lift. Or another examples Milittary press I did it 50lb max 4-5rep.

 

[RottenWillow]

Hi,
.... because for example my max what I did on squat is 100lb 5 rep. So now my first week if I have make 15 rep I don't know how much must I lift. Or another examples Milittary press I did it 50lb max 4-5rep.

Those are your 5RM maxes. You must figure out how much weight you can lift 15 times and how much weight you can lift 10 times for all your movements. Only when you have all that information will you be very to start your program.

You have to come up with all the information below for yourself.

Initial Strength Levels

.........................15RM.........10RM........ 5RM

Bench................ 95.............105...........115
Squat................ 205...........235.......... 265
SLDL................. 180...........210...........240
Overhead_Press...50............60............. 75
Bicep curls.........35............40............. 50
Pulldowns...........55............60.............. 65
Bent Rows.........30............35..............45

set up a table just like this for yourself, then post again and we can take it from there.