HST Help...been a few months

[halfaclue]

OK..I just want this critiqued because from reading other peoples weights they do not have nearly as much over lap as I do. Here is my squat and SLDL's for 10's and 5's:

Squat 10's Max 295 SLDL's Max 245

175 190 205 220 235 250 265 280 295
125 140 155 170 185 200 215 230 245

Squat 5's Max 335 SLDL's Max 275
215 230 245 260 275 290 305 320 335
155 170 185 200 215 230 245 260 275

So when I go from 10's to 5's my first 6 out of 9 workouts are doing less weight then my 10 rep max.

For SLDL's 7 out of 9 are less then or the same. Looking at the weights that Johnny C jumped from his last week of 15's to his first week of 10's...not only was their no over lap but there was a huge jump in weight as well. What am I doing wrong and what should I do differently?

 

[Carl Carlson]

OK..I just want this critiqued because from reading other peoples weights they do not have nearly as much over lap as I do. Here is my squat and SLDL's for 10's and 5's:

Squat 10's Max 295 SLDL's Max 245

175 190 205 220 235 250 265 280 295
125 140 155 170 185 200 215 230 245

Squat 5's Max 335 SLDL's Max 275
215 230 245 260 275 290 305 320 335
155 170 185 200 215 230 245 260 275

So when I go from 10's to 5's my first 6 out of 9 workouts are doing less weight then my 10 rep max.

For SLDL's 7 out of 9 are less then or the same. Looking at the weights that Johnny C jumped from his last week of 15's to his first week of 10's...not only was their no over lap but there was a huge jump in weight as well. What am I doing wrong and what should I do differently?

Overlap isn't going to kill you. I know for me I have a bit of overlap, but I don't think it's a huge deal.

Maybe try using smaller increments?
10's - 245 255 265 275 285 295
5's - 275 285 295 305 315 335

And why are you doing 9 workouts for each weight? It's two weeks per rep scheme and it's 3 workouts per week... six workouts, right?

 

[halfaclue]

Overlap isn't going to kill you. I know for me I have a bit of overlap, but I don't think it's a huge deal.

Maybe try using smaller increments?
10's - 245 255 265 275 285 295
5's - 275 285 295 305 315 335

And why are you doing 9 workouts for each weight? It's two weeks per rep scheme and it's 3 workouts per week... six workouts, right?

I'm using AAS and also they say to ditch the 15's and time to the 10's and 5's and when the weights get up there to drop the 5's and do 10's and 8's. I just finished 3 weeks of 10's and I'm doing 3 weeks of 8's right now and since the reps scheme is closer there is even more over lap then with the 5's so i was worried i was doing something wrong. Maybe I'll try smaller increments

 

[JohnnyCoho]

Halfaclue, Understand yer frustration Brah'!!!

While "zig-zagging" seems to be pretty common in HST, yours seems a bit extreme. Been there, done that and the zig-zagging drove us a little nuts too.

Ya can do a number of things here;

1. Like Carl suggested, go with smaller increments. For us (training partner & I) we generally will go up around 5 - 10lb increments on non-compound movements and then anywhere from 15 - 25 on Compound movements depending where are strengths are. (i'm fortunate enough to have a training partner with pretty much all the same strengths and weekness' and we're both better pullers than pushers)

2. We'd have some major zig-zagging going on too and have with past programs till' we figured a way around it. You can do like we do and alternate
excercises in your routine,..ya hit the same body parts but with dif excercises. Look at my journal again for that, but basically as an example you'd be doing squats, Leg Ext, and Glute Ham Raise for 3 days during a two week block and the other 3 days you'd do Deads, Leg Press, and Glute Ham Raise for legs. Works great for us!!

Hope that Helps!!

As far as my journal goes 15's are boring and light but do for us what they are intended to; things start to get exciting for us generally next week.
You'll start to notice next week during the second week of our 10's we may add an excersise or two for a certain body part if we feel it wasn't hit very well (for example if our delts were'nt feeling hammered from Bench and weighted dips we'll throw in a set of Military Presses) Also during our second week of 10's and on through our 5's we may throw in some drop sets on a certain excercises,...trick we found doing drops though is not to take them to failure. Listen to your body and when it says quite,..do so, otherwise yer gonna fry your CNS. Speaking only for myself & training partner, HST does add a lot of strength for us and our 5's may last for up to 4 weeks before starting our two weeks of negatives.

 

[casualbb]

What I do is go ahead and skip a lot of the overlap at the beginning of the 5's and instead just repeat each weight during the 5's to keep the same total number of workouts.

The overlap is really pointless unless you have accumulated fatigue you need to get rid of

 

[halfaclue]

Johnny...good info and I thought about switching up soem excersies but I like my chart for lifting that I made and switching routines would mess that up but myabe next time I'll try that.

Casual...also good info so I'm going to implement that info into my next 6 weeker. One good thing is I am AAS free right now (in between cycles) so the 8's are kicking my ass more then they should because the numbers are based of what i should do on gear. I'm loviing that aspect and a guy who I haven't seen since I went to his show in june said that he thinks I made some dramatic changes to my body and that i am much more balanced and when I told him about hst he laughed at me and thought I was f-in with him. I explained all the in's and out's and he said that if he didn't know me he would never believe a system like that could provide the results for that it has. I'm only a total 9lbs heavier then when I started 3 months ago but I'm also leaner and I also realized a few weeks ago my diet was way off and I wasn't eating enough. This next 6 weeker when I go back on will be awesome...I can FEEL IT!

 

[Carl Carlson]

You could also double up on the weights/workouts...

(I'm just going to use random numbers here)


Instead of:

50 60 70 80 90 100


Try:

80 80 90 90 100 100



I've used that for stuff like curls where it doesn't make sense to drop down so drastically... That might be worth checking out.

 

[JKurz1]

You guys feel this is the best rouitine for mass?

 

[halfaclue]

You guys feel this is the best rouitine for mass?

I'm still undecided. I like it because I am getting a total body workout, i'm getting slightly bigger while losing fat. So for me it has been productive even with not eating enough. Now that I fixed the diet problwm I am expecting great things.