HST the sequel

[Kabeetz]

No excuses for doing a Wednesday workout on Sunday mang!! Get focused BTW those 265 Pendlay Rows sound serious man... when you slap on those quarters for 275 that's gonna be about as heavy as I've seen on here I think.

 

[Guinness5.0]

No excuses for doing a Wednesday workout on Sunday mang!! Get focused BTW those 265 Pendlay Rows sound serious man... when you slap on those quarters for 275 that's gonna be about as heavy as I've seen on here I think.

Agreed. I'm ashamed

BTW, I think biggt warms up w/ 275 on rows, and Tweakle would embarass me on 'em too if he could stay in one piece long enough to do 'em

 

[Guinness5.0]

Phase 2: 8-reppers

Inc BB press
Week 1: M-195x8x2; W-205x8x2; F-215x8x2
Week 2: M-225x8x2; W-235x8x2; F-245x8; 255x7

-Felt too good not to go for another ten pounds. I aborted after seven; eight would not have happened.

Squat
Week 1: M-265x8x2; W-285x8x2; F-305x8x2
Week 2: M-325x8x2; W-345x8x2; F-365x8x2

-Got 'em all, no doubt. In fact I probably should have tried for more. I'm a little disappointed that I didn't take the second set as far as I could; I barely had to rest-pause between reps seven and eight, so I think 10+ would not have been unrealistic Don't get me wrong though -- these sets were very tough. I took more than 5 minutes (hell, maybe close to ten) bewtween the top sets.

Pendlay Row
Week 1: M-215x8x2; W-225x8x2; F-235x8x2
Week 2: M-245x8x2; W-255x8x2; F-265x8

-Not all that bad. I somewhat aggravated the aforementioned twinge in my back, so I took it a little easy on these and only did one set. I got it much more easily than I thought I would, and would have gotten a second set had I attempted it.

CGBP
Week 1: M-225x8x2; W-235x8x2; F-245x8x2
Week 2: M-255x8x2; W-265x8x2; F-275x8; 275x7

-This is the lift I was least confident in hitting. I'm quite happy to have gotten seven on the second set. As with the inclInes, I didn't attempt the eighth but I have no doubt that it wouldn't have gone. I kinda rocked the seventh rep to lockout. The first set was not too bad, though.

Pullups
BWx8

-Kinda 'meh' at the end.

I skipped the curls to get in a set of hanging leg raises before the gym closed (mostly to loosen up my back).

So this phase is over. I kinda like this rep range. It's a nice change of pace from fives and under, but the weights are still pretty heavy. I took no measurements (weight or tape measure) but I sure as hell have not recomped. My eating has been all over the place. Some days I eat a bunch of garbage, some I eat good, some I don't eat nearly enough. I do think that I have put on a bit of size, but nothing to get too excited about.

Bring on the 4's!!!

EDIT: And thanks to Blut Wump for elevating me to karmic royalty

 

[HaZaRDouZ]

is this a normal piece of your arensal as far as routines. ive never had good results with hst. i feel like im shrinking when i do it. good luck!

 

[Guinness5.0]

is this a normal piece of your arensal as far as routines. ive never had good results with hst. i feel like im shrinking when i do it. good luck!

I would consider it a break from my 'normal' routines. I like to use it as a change from low rep stuff when I'm feeling beat up. Also, I feel that when trying to cut fat it's a good idea to break from what you're accustomed to -- a new stimulus is good for muscle preservation IMHO.

As far as your experience goes, perhaps you have set it up in a manner that is not appropriate for your experience level. I think HST is solid if sight up correctly, but could be useless if you do too much or too little.

 

[ricanx99]

Guiness.... Hey bro, I was thinkin' about starting an HST program myself! I'm actually in the process of writing out my program right now. When you first ran it, did you do the 15-10-5? Would you advise for a beginner of HST to do that range? I've been training consistently for about 5+ years but am gaining more knowledge as I go. I've ran 5x5 and that was great for strength... But I just wanna try this out now.... any advise is EXTREMELY appreciated... Whether its via Post reply or PM... I'm also on AIM. I appreciate whatever you can help out with bro. Good luck on your second run of the HST!

 

[HaZaRDouZ]

I would consider it a break from my 'normal' routines. I like to use it as a change from low rep stuff when I'm feeling beat up. Also, I feel that when trying to cut fat it's a good idea to break from what you're accustomed to -- a new stimulus is good for muscle preservation IMHO.

As far as your experience goes, perhaps you have set it up in a manner that is not appropriate for your experience level. I think HST is solid if sight up correctly, but could be useless if you do too much or too little.

i am pretty experienced in the gym. you're right though, i prolly did too little of weight for the schemes. i think i did like 15,12,10,8, whatever they had on the page.

i stick to heavy lifting for 6-8 wks and then my routine for 6wks or so.

 

[Guinness5.0]

Rica -- I'd be more than happy to answer anything that I can. I would first point you to this site though:

www.hypertrophy-specific.com

as you will find better info there than I could provide.

One little tip I can give right off the bat is that the 15's are optional; the point of them is to help your joints out. If you aren't hurting at all, skip 'em. They won't do much for size.

The second tip I could give would be to be very caredul as to how many lifts you choose. I have found that it doesn't take tons of variety to get buried by HST. It's like everything else; hit those big lifts appropriately and you will reap the benefits.

If I can help with anything specific, I'll try. But like anything else, get the workload and frequency right and the rest will fall into place.

 

[ricanx99]

Rica -- I'd be more than happy to answer anything that I can. I would first point you to this site though:

www.hypertrophy-specific.com

as you will find better info there than I could provide.

One little tip I can give right off the bat is that the 15's are optional; the point of them is to help your joints out. If you aren't hurting at all, skip 'em. They won't do much for size.

The second tip I could give would be to be very caredul as to how many lifts you choose. I have found that it doesn't take tons of variety to get buried by HST. It's like everything else; hit those big lifts appropriately and you will reap the benefits.

If I can help with anything specific, I'll try. But like anything else, get the workload and frequency right and the rest will fall into place.

I appreciate it bro... I set up my first two weeks just now of 15 reps. I went off that site you pointed out already. JohnRobHolmes showed me that site. I guess I'll have to see how those go to determine what I'll end up doing. I'll follow along on yours to see how others are doing it. Thanks bro.

 

[Guinness5.0]

Phase 3: 4-reppers

Inc BB press
Week 1: M-225x4x3; W-235x4x3; F-245x4x3
Week 2: M-255x4x3; W-265x4x3; F-275x4x3

Squat
Week 1: M-325x4x3; W-335x8x2; F-345x4x3
Week 2: M-365x4x3; W-385x4x3; F-405x4x3

Pendlay Row
Week 1: M-235x4x3; W-245x4x3; F-255x4x3
Week 2: M-265x4x3; W-275x4x3; F-285x4x3

CGBP
Week 1: M-245x4x3; W-255x4x3; F-265x4x3
Week 2: M-275x4x3; W-285x4x3; F-295x4x3

Pullups
Week 1: M-BWx3x3; W-BWx3x4; F-BWx4x3
Week 2: M-BW+10x4x3; W-BW+20x4x3; F-BW+30x4x3

Curls
Week 1: M-110x4x3; W-115x4x3; F-120x4x3
Week 2: M-125x4x3; W-130x4x3; F-135x4x3

Did some abs, stretching, and hypers at the end. More importantly, I discovered the foam roller. I think it's the answer to my prayers -- I rolled my back on it several times and the difference is clear. I'm gonna have to buy one of these so I can use it at home.

Everything felt a bit heavier than it should. I suppose I'm a bt fatigued. I bet Weds. will be cake, though.