Newbie to HST!

[ricanx99]

So... I've decided to start a new program... I read this routine and tho it is VERY different than anything I've ever done, I think I'll like the effects. And by the way... I'm following exactly to the "T" of the principles from the site. So these sets/reps are straight from the site. Here are the first two weeks...

HST Scheme - 2 weeks with 15 rep sets -

Mon - Day 1

Squats - 185x15
Leg Curls - 2x55x15

Incline Bench - 2x150x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x125x15
Shrugs - 200x15

DB Shoulder Press - 35x15
Lateral raises - 5x15
Rear Delt Flyes - 55x15

Cable Curls w/straight bar - 2x100x15

CG Bench - 2x145x15

Calf Presses on Leg Press - 2x90x15

Abs - 2x15 on Decline bench



Wed - Day 2

Squats - 190x15
Leg Curls - 2x60x15

Incline Bench - 2x155x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x130x15
Shrugs - 205x15

DB Shoulder Press - 40x15
Lateral raises - 10x15
Rear Delt Flyes - 60x15

Cable Curls w/straight bar - 2x105x15

CG Bench - 2x150x15

Calf Presses on Leg Press - 2x100x15

Abs - 2x15 on Decline bench



Fri - Day 3

Squats - 195x15
Leg Curls - 2x65x15

Incline Bench - 2x160x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x135x15
Shrugs - 210x15

DB Shoulder Press - 45x15
Lateral raises - 15x15
Rear Delt Flyes - 65x15

Cable Curls w/straight bar - 2x110x15

CG Bench - 2x155x15

Calf Presses on Leg Press - 2x110x15

Abs - 2x15 on Decline bench



Mon - Day 4


Squats - 200x15
Leg Curls - 2x70x15

Incline Bench - 2x165x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x140x15
Shrugs - 215x15

DB Shoulder Press - 50x15
Lateral raises - 20x15
Rear Delt Flyes - 70x15

Cable Curls w/straight bar - 2x115x15

CG Bench - 2x160x15

Calf Presses on Leg Press - 2x120x15

Abs - 2x15 on Decline bench



Wed - Day 5

Squats - 205x15
Leg Curls - 2x75x15

Incline Bench - 2x170x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x145x15
Shrugs - 220x15

DB Shoulder Press - 55x15
Lateral raises - 25x15
Rear Delt Flyes - 75x15

Cable Curls w/straight bar - 2x120x15

CG Bench - 2x165x15

Calf Presses on Leg Press - 2x130x15

Abs - 2x15 on Decline bench



Fri - Day 6

Squats - 210x15
Leg Curls - 2x80x15

Incline Bench - 2x175x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x150x15
Shrugs - 225x15

DB Shoulder Press - 60x15
Lateral raises - 30x15
Rear Delt Flyes - 80x15

Cable Curls w/straight bar - 2x125x15

CG Bench - 2x170x15

Calf Presses on Leg Press - 2x140x15

Abs - 2x15 on Decline bench

We'll see what happens in these first two weeks.... I know the weights look PUNY as hell, but it is for 15 reps. I'll soon post up the 10rep/2week tentative schedule and then the 5rep/2week schedule. Just gotta figure out how these first two weeks go.

 

[ricanx99]

Mon - Day 1

Squats - 185x15
Leg Curls - 2x55x15

Incline Bench - 2x150x15
Dips - BWx15

Chins - 2x15 Wide/Narrow grips
Cable Rows - 2x125x15
Shrugs - 200x15

DB Shoulder Press - 35x15
Lateral raises - 5x15
Rear Delt Flyes - 55x15

Cable Curls w/straight bar - 2x100x15

CG Bench - 2x145x15

Calf Presses on Leg Press - 2x90x15

Abs - 2x15 on Decline bench

So this was very different from what I'm used to. I liked it tho. We'll see how day 2 will be...

 

[Guinness5.0]

I think your weight increments on squats is way too small -- I'd advise at least ten pounds per session. The big lifts should be increased in 10-20 pound increments while the smaller ones (like curls/extensions) are fine with 5 pounds.

It's a matter of percentage -- 5 pounds on your squat is practically nothing, whereas 5 pounds on a curl is likely close to 10%.

Did you test for your maxes at the different rep ranges? I think you'll get buried fast if you keep the squats as layed out.

 

[ricanx99]

I think your weight increments on squats is way too small -- I'd advise at least ten pounds per session. The big lifts should be increased in 10-20 pound increments while the smaller ones (like curls/extensions) are fine with 5 pounds.

It's a matter of percentage -- 5 pounds on your squat is practically nothing, whereas 5 pounds on a curl is likely close to 10%.

Did you test for your maxes at the different rep ranges? I think you'll get buried fast if you keep the squats as layed out.

I found by adding steady 5lb increments when I ran the 5x5, I took my previous 1 rep max of 280lbs to repping 330x3. I appreciate your concern VERY much bro, I do, but I wanna take this steady and slow... I'm happy with small, consistent additions to my movements as opposed to big moves. My 5 rep sets will be much heavier than where I'm at now. My 10 rep sets will also be heavier since the reps will obviously go down. So for me, slow and steady gains are sufficient enough for me. Don't wanna go overbored and get stuck to early.

 

[Guinness5.0]

I didn't explain that well

I'm saying that your sets on the last workout should stay the same, but the workouts leading up to it would be lighter. You plan it by putting your max for that rep range in the last workout, then go backwards by the increment you want to use. As it stands (assuming 215 is your 15rm) you're at almost 90% of your max on day one. Ramping your squat (along with everything else) 6x over the course of two weeks when you start near 90% is not gonna be pretty

So what I'm advising would be to do less weight, not more. As you have it, you'll likely get fatigued before you get to your maxes and thus miss out on the 'meat' of the program.

I gotta run but I'll find some stuff on the HST boards that clears it up....

 

[ricanx99]

I didn't explain that well

I'm saying that your sets on the last workout should stay the same, but the workouts leading up to it would be lighter. You plan it by putting your max for that rep range in the last workout, then go backwards by the increment you want to use. As it stands (assuming 215 is your 15rm) you're at almost 90% of your max on day one. Ramping your squat (along with everything else) 6x over the course of two weeks when you start near 90% is not gonna be pretty

So what I'm advising would be to do less weight, not more. As you have it, you'll likely get fatigued before you get to your maxes and thus miss out on the 'meat' of the program.

I gotta run but I'll find some stuff on the HST boards that clears it up....

*lightbulb* I understand now... LoL.... very clearly. Would you advise that then for all major lifts? Presses, squats, shrugs, CG bench??

 

[blut wump]

The danger with coming in too heavy is that you leave yourself with little time to acclimatize to the workout and end up being buried before the first week is out. You should be applying G5's advice across the board.

 

[Bigroof]

i have done a few HST cycles and have really enjoyed them and have seen good gains on them. i you are using the template from this site HST
it actually calls for 2 sets of the /squats/legcurls/bench/chins/rows/bis/tris/abs/ and one of everything else. adn G5 is dead one with his advice. i also recomend alternating your compound movements so your not doing the same movement each session ie: incline bb/flat bb ; squats/hack squats or legpress. i would throw out the seated cables and opt for bb rows alternating between over oand underhand grip. and i would als do regular straight barbell curls instead of cables. good luck with it bro you should do well.

 

[liegelord]

I think you've got too many exercises. I've done very well with the following A&B alternating workouts MWF:

A: olympic squats, bench, pendlay rows, standing OH press
B: deadlifts, dips, chins, OH press

I do something very similar now, but I don't alternate like before, I do workout A Monday and friday and B on Wed. As long as you eat and get enough sleep, it's impossible to not gain doing this.

 

[Guinness5.0]

I think you've got too many exercises. I've done very well with the following A&B alternating workouts MWF:

A: olympic squats, bench, pendlay rows, standing OH press
B: deadlifts, dips, chins, OH press

I do something very similar now, but I don't alternate like before, I do workout A Monday and friday and B on Wed. As long as you eat and get enough sleep, it's impossible to not gain doing this.

Agreed.