HST the sequel

[Guinness5.0]

I'm gonna run HST again, with full-body workouts done M,W,F in two-week phases of 12, 8, and 4-rep work. The 12-rep phase will go like this:

Inc BB press
Week 1: M-165x12x2; W-175x12x2; F-185x12x2
Week 2: M-195x12x2; W-205x12x2; F-215x12x2

Squat
Week 1: M-235x12x2; W-255x12x2; F-275x12x2
Week 2: M-295x12x2; W-315x12x2; F-335x12x2

Pendlay Row
Week 1: M-175x12x2; W-185x12x2; F-195x12x2
Week 2: M-205x12x2; W-215x12x2; F-225x12x2

CGBP
Week 1: M-185x12x2; W-195x12x2; F-205x12x2
Week 2: M-215x12x2; W-225x12x2; F-235x12x2

Lat Pulldown
(I'll have to determine this when I get to the gym today -- I'm going to increase the weight by one pin position per week to work up to my 12rm, but I didn't count the number of plates when I tested last week).

Curls
Week 1: M-60x12; W-65x12; F-70x12
Week 2: M-75x12; W-80x12; F-85x12

I'll work my abs hard during the first week (probably Needsize abs or weight deoline situps) and lighter during the second (most likely hanging leg raises).

Diet-wise, I'm just going to eat moderately. I just don't care enough about cutting to alter my lifestyle. I love to cook and a closely monitored diet doesn't allow for enough freedom in the kitchen. I will eat 4-5 meals/day with plenty of meat, fruits and vegetables, with the occasional calorie-fest of whatever I feel like (pasta, mashed potatoes, and other waistline expanding delights). This is pretty much how I ate last time I ran HST and I lost about 2 inches off my gut.

I'll take some measurements tomorrow when I wake up. I'll weigh myself at the gym today but weight really isn't gonna be much of a gauge as I hope to recomp a bit.

Also, I read through my old HST journal and I'm happy to say that I am a fair bit stronger across the board. It's funny how sometimes you don't realize the progress you've made until you review exactly where you were. These journals are great for that.

 

[Guinness5.0]

12 rep workout #1

This kicked my ass a bit. The weights weren't tough but I am NOT conditioned for this rep-range. It started to feel like cardio I remember feeling this way after my first workouts during the last run; in fact I remember thinking I was going to puke at the gym on the first or second workout. My conditioning will improve in short order, I'm sure.

 

[Cynical Simian]

I almost didn't recognize this as a Guinness journal without a clever title. Good luck with your latest "cut."

 

[Guinness5.0]

It's lame, I know. I had that up there as a 'working title' with the intention of coming up with a better one after the entry, but I clicked 'submit' beforehand.

 

[big_aug]

12 rep workout #1

This kicked my ass a bit. The weights weren't tough but I am NOT conditioned for this rep-range. It started to feel like cardio I remember feeling this way after my first workouts during the last run; in fact I remember thinking I was going to puke at the gym on the first or second workout. My conditioning will improve in short order, I'm sure.

This rep range kills me too when doing HST. Its especially hard on lifts like squats or deadlifts.

 

[SgtSlaughter]

i like the 12, 8, 4 idea ... alot.

best wishes bro.

 

[silver_shadow]

will be following along

 

[Protobuilder]

Good to see another journal.

If you do 2 weeks of 12s, 2 weeks of 8s, & 2 weeks of 4, are you "doing HST"? Has someone actually "copyrighted" rotating rep ranges as a program?

 

[Bigroof]

I really like HST I've used it before with good results. I know what you mean when you talk about the higher rep stuff i did it 15/10/5/5 reps and the 15 rep sessions killed me.
Good luck with it.

 

[Kabeetz]

Good luck in your never ending and always just pursuit of tail!!!!!!!!