The Oak's Training Journal

[TheOak84]

i was in the middle of my 2nd HST routine and i was like, fuck this shit i actually wanna lift heavy and get stronger. Hst is good, ill hit it up once a year, but for now, its balls to the wall!

squats

warm up - 135x10

225x3
275x3
295x3
315x3
335x3
365 - 3x1 (pretty easy, i wasnt sure heavy to go, i thought HST would fuck with my strenght, looks like it wasnt too bad)

hamstring curl

70x10 (3 second negatives on all reps)

BB row

95x10
115x8
135x8
155x8
185 - 2x8

close grip t bar row

three 25's 2x10

Hyper ext

BW 3x10

BB curl

bar x10
55x8
65x8
75x8
85x8
95x8

Hammer curl

3x8

wrist curl

3x15

Oak

 

[TRUEsoldier]

Good shit bro, I dont know much about HST traning yet, but I guess it gets a little dull after awhile...lol...But anyways, what is your splits? are you working souly for strength, mass or what?

 

[TheOak84]

Good shit bro, I dont know much about HST traning yet, but I guess it gets a little dull after awhile...lol...But anyways, what is your splits? are you working souly for strength, mass or what?

ya, pretty much strenght and mass

my split is this

Day 1
squat - 1x10, 3-5x3, 2-4x1
hamstring curl - 3x10 (3 sec negs)
BB row - 4x6-8
close grip row - 2x10
Reverse Hyper: 3x8
bb curls - 3x10
hammer curls - 3x10
wrist curl - 3x15

Day 2
bench press - 1x10, 3-5x3, 2-4x1
military - 4x6
rear delt - 2x15
skulls: 4x8
Push Downs - 2x10
Barbell Shrug - 3x15
calf - 3x15

Day 3
deads - 1x10, 3-5x3, 2-4x1
Box Squats: 10x2
leg press 2x10
pullups - 4x8-10
underhand grip pull down - 2x10
bb curl - 6x3
preacher machine - 2x15
wrist curl - 5x10

Day 4
speed Bench Press - 10x3
incline - 4x6-8
incline db - 2x10
db shrug - 5x10
rear delt - 3x10
skulls - 4x6
press down - 2x15
calf - 5x10

 

[TRUEsoldier]

ya, pretty much strenght and mass

my split is this

Day 1
squat - 1x10, 3-5x3, 2-4x1
hamstring curl - 3x10 (3 sec negs)
BB row - 4x6-8
close grip row - 2x10
Reverse Hyper: 3x8
bb curls - 3x10
hammer curls - 3x10
wrist curl - 3x15

Day 2
bench press - 1x10, 3-5x3, 2-4x1
military - 4x6
rear delt - 2x15
skulls: 4x8
Push Downs - 2x10
Barbell Shrug - 3x15
calf - 3x15

Day 3
deads - 1x10, 3-5x3, 2-4x1
Box Squats: 10x2
leg press 2x10
pullups - 4x8-10
underhand grip pull down - 2x10
bb curl - 6x3
preacher machine - 2x15
wrist curl - 5x10

Day 4
speed Bench Press - 10x3
incline - 4x6-8
incline db - 2x10
db shrug - 5x10
rear delt - 3x10
skulls - 4x6
press down - 2x15
calf - 5x10

Damn Bro, that is alot of training per day, when are your days off? i would think this would lead to your muscles always being dead!! But hey if it works for you, keep with it. Keep killin it

 

[TheOak84]

Damn Bro, that is alot of training per day, when are your days off? i would think this would lead to your muscles always being dead!! But hey if it works for you, keep with it. Keep killin it

lol, naw man, it takes like an hour and 15 mins to get through, i train 2 on 1 off, unless i need 2 days in a row off. it has some Wsb principles which is for the strenght. its all good.

 

[TheOak84]

i didnt get to do box squats , bastard gym, anyways

rack deads

warm up - 135x10

185x3
225x3
275x3
295x3
315x3
335x3
365x3
385x1
405x1

leg press

warm up - 2 plates

3 plates x10
4 plates x10
5 plates x10

pullups

4x8-10

close grip pulldowns

80x10
100x10

db shrug

45x10
55x10
65x10
75x10
85x10

bb curl

warm up - 45x10

65x3
85x3
105x3
125x3
145x3
145x3

db preacher curl

20x12
30x12

wrist curl

45x10
65x10
85x10
85x10

 

[TheOak84]

speed bench

155 10x3

incline press

135x6
186x6
225x6
245x6
255x6

incline db got weaker on these

65x10
65x10

db military delts kinda tired by now

45x8
55 - 3x8

skulls

60x6
70x6
80x6
90x6
100x6

press down the machines with one pully seem to be harder

30x12
40x12
50x12

dip machine cuz i forgot my belt, it was a hammer strenght which i never used before, i kinda like it

50x10
100x10
150x10

calf raise

135x10
150x10
165x10
180x10
195x10
210x10

 

[TRUEsoldier]

Incline press is awesome, I know what you mean about some cable machine pulleys harder then others, I try to always use lat-pull machines now, cuz they seem to be about the same everywhere...we got a dip machine here too, I hate it though, I think it puts to much pressure on the delts, when you go heavy..
do you do the speed bench on incline or flat??

awesome journal though bro, always love to read it, keep it up!!!

 

[TheOak84]

squat

warmup - 145x10

190x3
230x3
280x3
300x3
320x1
340x1
365 - 3x1 (slower and more controlled then last week) prolly could have done 2x2

hamstring curl

70 - 3x10

hyper ext

bw - 2x12
bw+10 - 1x10

bb row

95x10
120x8
140x8
160x8
180x6
190x6

t bar row

60x10
80x10 (way too light, need to find a good weight, maybe next week)

close grip row

110x12 (held at contraction for 2 seconds on every rep)

BB shrug

135x5
185x5
225x5
275x5
315x5

bb curl

45x10
60x8
70x8
80x8
90x6
100x6

seated db curl (new to these, kind of like them)

20x12
25x10
30x8

bb static holds (not really sure how to do these just did sets of 15 seconds)

135x15 seconds
185x15 seconds
225x15 seconds

thats all folks

 

[TheOak84]

rack deads

warm up

work sets

365 3x3

leg press

2, 3, 4, and 5 plates x 10 reps

leg ext

70 2x10 (3 sec negative)
35 1x10 (singline leg, 3 sec negative)

calf raise

150 3x15

pulldown

110 3x8

close grip pulldown

80x12, 90x10, 100x8

hammer shrug

each side 45x10, 70x10, 90x10, 100x10

drop set - each side 100x10, 75x8, 50x12, 25x15 no rest

bb curl

warm up

work set 135 3x3

db curl

35 3x8

machine preacher single arm

30x10, 40x10 (3 second negative)