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!!!!!!!!

 

[Nathan]

Man, I thouhgt this thread was going to be about Hunter S. Thompson.

 

[ErikZ]

Good luck Guinnes...

 

[Guinness5.0]

Workouts 2 and 3, week one

I did workout 3 today (sunday instead of friday) because monday and wednesday kicked my ass. I will probably only do 5 workouts for this phase -- it is kicking my ass and I'm not even at the hard part yet. I may try subbing out the bb rows for t-bar rows and saving the squats for last. I think this will save my tender back and allow me to hit the smaller lifts with intensity without hurting my squats.

Today, I got my inclines fine, then did squats (see the first post for the workout's progression). Even though there was never even a shadow of a doubt that I would get all my reps, it is still incredibly taxing for me to do these high reps. I was miserable during the rows (felt like I could have puked) and everything else was just brutal even though I got all the reps no problem.

Or maybe I just need to nut up and quit bitching

 

[Guinness5.0]

Week 2 -- Wednesday

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

Pendlay Rows
started to warmup, then aborted; back pain flared up

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

Lat Pulldown
1 set of 12 with an appropriate weight (pretty pointless to list it since it's not gonna be the same as any other lat pulldown station )

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

I'm glad I moved the squats to last. Everything felt pretty much as it should for the second to last workout of this phase -- tough, a tiny bit of form breakdown on the very last reps, but nothing too ugly. I think I may have to drop rows as the twinge in my back that has caused me to drop any sort of shrug/pull was kinda nasty when I tried the rows. I was nice and warm by the time I got to squats, and I did a longer-than-normal warmup. Then I sttretched and left.

Outside the gym, I am going through a pretty stressful time that could be a[nother] major turning point for me. I will spare the details but I am being pulled in different directions and while it's exciting, it's scary, too.

 

[blut wump]

Good to see you active again, G5. I guess you've sorted out getting steady gym access.

Good luck with the life things.

 

[Guinness5.0]

Phase 2: 8-reppers

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

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

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

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

Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown

Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2

I had planned to do 3 sets of each for this phase. However, I'm pretty sure that I was deep into overreaching at the end of the twelves due to doing 2 sets each (and I skipped two workouts, including the last one), so I'll stick to two sets here. I had little appetite (VERY strange for me) and a little trouble sleeping. Plus I was tired all the time. I think I just snapped out of it today, thanks to sleeping in a bit, then leaving work early to come home and take a nap

Today's workout was great -- I needed to get back in the gym but I needed to take it a bit easy. I think the stress from life in general right now contributed heavily to my overreaching. Unfortunately there's not much I can do about it; I'm afraid it's only going to get worse from here.

Oh BTW, I'll be lifting Tu, Th, Sat for now, but I don't feel like going through and changing all the days in my plan above

 

[Guinness5.0]

--------------------------------------------------------------------------------

Phase 2: 8-reppers

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

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

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

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

Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown

Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2

Good day. I felt like this was just what I needed. Though not exactly tough, the weights were not a walk in the park either (OK, squats were, but they are ramped rather aggressively and will be death by this time next week).

 

[Guinness5.0]

Phase 2: 8-reppers

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

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

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

Not a typo; I was rushed today. It seems I set these a bit high so I'll do the same weight next time for two sets.

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

Lat Pulldown
Shooting for BWx8 for weds of the second week, then adding weight the next. TIl then I'm using the lat pulldown

Curls
Week 1: M-70x8x2; W-75x8x2; F-80x8x2
Week 2: M-85x8x2; W-90x8x2; F-95x8x2

It's gettin' tougher With the possible exception of CGBP I'm pretty sure I'll get all the sets/reps for the last workout this Saturday. Squats are gonna be murder though.

 

[blut wump]

Assuming you make the weights this week, you're still packing a lot of strength despite your long layoff.

 

[Guinness5.0]

Phase 2: 8-reppers

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

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

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

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

OK, this journal is officially a mess -- the workout is listed above as wednesday's, I intended to do it on thursday, and actually did it on sunday I've been busy but there's really no excuse. I've been finding ways to wase time and not get to the gym when I should, which is strange for me.

I grabbed a spotter for the last set of inclines and the set of CGBP, but I didn't need him. I highly doubt I'd have been able to get another rep on either of the sets, so I hope I can manage 8 again next workout.

Anywho, today's workout went well, other than being cut short. I thought the gym closed at 8 on sundays but it closes at 6. It might be best this way as I may be better able to get my reps on my heaviest sets on tuesday (well...I hope it'll be tuesday, but given how this week went I'm not too sure )

 

[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.

 

[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

-Felt very heavy

Squat
Week 1: M-325x4x3; W-335x4x2; F-345x4x3
Week 2: M-365x4x3; W-385x4x3; F-405x4x3

-My damn back thing acted up. It felt more severe than before (it actually felt like it was completely gone for a while). It feels 'sharp', like a really monir tear or something. I think I may have made it worse by not warming up adequately. I got to the gym later than Id have liked and only did a couple sets before my working sets. Normally I warm up thoroughly -- hopefully that will eliminate the problem next time.

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

-Felt fine. Back didn't bother me at all

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

-Cake

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

-Cake

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

THen I did some hypers, rolled out my back on the foam rooler, did some hanging leg raises, and left. I'm a bit concerned about my back, but maybe all will be well with a thorough warmup.