att: Casualbb and c3bb

[IronLion]

you guys are the resident hst'ers right?

ok here is the deal, I am thinking of doing a two week hst block because I tore the intercostals on my left side, so lifting to a 1 rep max or anywhere near it is still not an option.

I want to work on muscular endurance and try not to lose anymore than I feel like I already have. Hopefully after two weeks I will be able to go back to my training but in the meantime I want to give this a try...so help me out with this:

Tonight:

Squat 2 x 10 (my ten rep max is around 500 pounds plus and there is no way I can take that right now so would I want to up the reps to 15 or 20?)

Leg Curl 2 x10

Bench 2 x10 (I'll probably use the hammer strength incline for this)

Face Pulls 2x10 (maybe)

Pull Ups 2 x ? if I can only do 6-8 should I use the pulldaown?

Shrugs 2 x10

Preacher Curls 2 x10

French Curls 2 x10

Dips 2 x10 with weight if I can

Calves 2x10

ok so how do i do the percentages?

I would do all the research myself but I am in a hurry and have some work to do....hopefully one of you hst guys can help me cause I am going to the gym at 9 o'clock...

thanks

 

[DrBones]

bump for the beast

 

[casualbb]

ack... I have something to do right now but I'll post up at around 7:30 pacific

 

[IronLion]

no worries I am heading to the gym and will post how it goes later....

I need the exact percentages that I would use the 1st and 2nd week and I have a couple questions about hiit with this routine......

 

[coolcolj]

I have done a HST influenced cycle, seemed to work well back then

I only used 6 reps for the entire cycle, just ramped the weights up etc

 

[casualbb]

For percentages I'd do this: set your 10RM for a given exercise at 100%.

You'll have six workouts, so you should plan it as,
day 1: 70%, day 2: 75%, etc. 80%, 85%, 90%, 95%, 100%, if you feel comfortable working with your 10RM, if not then start at 65% and go to 95%.

HIIT with HST is fine, I'd say do it on the off days.

Pick exercises that lend themselves to this sort of precise progression. That probably means using pulldowns instead of pullups.

How long has it been since your last workout? That will help determine how effective the program is.

 

[IronLion]

It has been 2-3 weeks since i have done any real gym work...I couldn't breathe for the first week...

Tonight I did this:

Squats 2 x 15 at 315 (this was a mistake...lol I couldn't recover from it)
Leg Curls 2 x 10 at 150
Incline hammer Strength 2 x 10 at 3 plates a side
Face pulls 2 x10 at 140
HS Pull Down 2 x 10 at 3 Plates a side
Shrugs 2x10 at 160 pound db's

done in less than 30 minutes, took about 20-40 seconds rest between sets

felt entirely out of shape...too many cigars

So what should I do, I was thinking since tonight was a big fuckup I should just start with 70 percent on wednesday.

thanks for the help

 

[revexrevex]

get better man

 

[casualbb]

yeah sorry to hear that dude. You can just jump right into the percentages next workout.

 

[endpoint]

lifting heavy weights is bad for you.

 

[c3bodybuilding]

Theres not much else I can add that Casual hasn't already covered. He is an expert on this stuff. His advice helped me a lot a while back.

I hope all is well with you soon. I tore my intercoastal pretty badly in the spring. I know the pain you are going through right now. I took a month off. I didn't want to take any chances with it. I was back 110% within 2 months tops.