Just finished 6 wks HST - feel strong ! ~OGH

Oregongearhead · Apr 16, 2014

deadliftinghorse said:
Hey OGH I'm stoked to be starting a pretty similar HST program right now. I have a question for you though for the last 2 weeks of the program when you are down to 5 reps a set are you still only doing 2 sets per exercise, and still only waiting the 30 seconds or 1 minutes in between? Wouldn't the workouts for the last 2 weeks only be for like 30 minutes then? Or do you adjust the sets and wait time when you adjust the reps? Thanks for any help bro, please keep up the posting in this thread, its really helpful for people who are new to this type of routine.

I use to take only 30 seconds or so between sets , but with HST I think you take as much time as you need to get both sets without a failset. Its the 2nd set that always gets you . Yes the sets stay the same all the way thru the 6 or 8 weeks . You can also go to : Bryan Haycocks HST site.

Oregongearhead · Apr 18, 2014

Oregongearhead said:
HST#2
(4/18/14) lbs/reps/sets
BB Squats - 195x15x2
Deadlifts - 195x15x2
IN-DB Flyes- 40's x15x2
IN-BB Bench- 165x15x2
DB Press - 65's x15x2
Lat Pulldowns- 125x15x2
DB curls - 45's x15x2
BBplate shrugs-45's x15x2
Tricep pushdowns -85x15x2

Made it thru 2 weeks of 15"s with no fail reps , but I did have to use pause-rest between the last reps of several exercises , they would have been fails had I not . Im confident I picked the right weight for the duration as another 5lb increase would mean lots fails , I feel . I'll be adding 10lbs to all the major exercises & 5lbs to all the iso-exercises for next weeks 10-reps .Bring on the weight !! [}]

Oregongearhead · Apr 18, 2014

Oregongearhead said:
HST#2
(4/18/14) lbs/reps/sets
BB Squats - 195x15x2
Deadlifts - 195x15x2
IN-DB Flyes- 40's x15x2
IN-BB Bench- 165x15x2
DB Press - 65's x15x2
Lat Pulldowns- 125x15x2
DB curls - 45's x15x2
BBplate shrugs-45's x15x2
Tricep pushdowns -85x15x2

Made it thru 2 weeks of 15"s with no fail reps , but I did have to use pause-rest between the last reps of several exercises , they would have been fails had I not .

Im confident I picked the right weight for the duration as another 5lb increase would mean lots of fails , I feel . I'll be adding 10lbs to all the compound exercises & 5lbs to all the iso-exercises for next weeks 10-reps .Bring on the weight !! [}]

jymis · Apr 18, 2014

This does seem like it would be a tough workout even with what you call light weights. This is definitely something I'll be looking into when its time to change up my routine next month. I tend to like the 3 day/week full body type workouts where you get in work hard and get done.

Oregongearhead · Apr 21, 2014

HST#2
(4/18/14) lbs/reps/sets
BB Squats - 205x10x2
Deadlifts - 205x10x2
IN-DB Flyes- 50's x10x2
IN-BB Bench- 170x10x2
DB Press - 70's x10x2
Lat Pulldowns- 130x10x2
DB curls - 50's x10x2
BBplate shrugs-45's x10x2
Tricep pushdowns -90x10x2

The 10"s started today - made it thru with no fail reps but my time is coming , I predict failure(s) next workout . It was tough today . Took 1 hr. 15 min to complete . Longer rest periods ate up the clock . See you Wednesday....

Oregongearhead · Apr 21, 2014

Oregongearhead said:
HST#2
(4/21/14) lbs/reps/sets
BB Squats - 205x10x2
Deadlifts - 205x10x2
IN-DB Flyes- 50's x10x2
IN-BB Bench- 170x10x2
DB Press - 70's x10x2
Lat Pulldowns- 130x10x2
DB curls - 50's x10x2
BBplate shrugs-45's x10x2
Tricep pushdowns -90x10x2

The 10"s started today - made it thru with no fail reps but my time is coming , I predict failure(s) next workout . It was tough today . Took 1 hr. 15 min to complete . Longer rest periods ate up the clock . See you Wednesday....

^^^^ Ooops - forgot to change the date - should read 4/21/14 ^^^^^

jymis · Apr 22, 2014

Awesome work OGH. What happens if you fail on a set? Do you repeat the same weight for next workout?

Oregongearhead · Apr 22, 2014

jymis said:
Awesome work OGH. What happens if you fail on a set? Do you repeat the same weight for next workout?

Exactly . Fail sets stay at that weight for the next workout . I dont advance weight until I finish the set . But.......

I have also found if your stuck at a weight , adding 5lbs can sometimes break the rut . If you cant get it after 2 or 3 workouts then deload (but I hate going backwards<) lol

jymis · Apr 22, 2014

I figured it would be one of those if at first you don't succeed try try again sort of things. The way I look at it as long as its two steps forward one step back you are still making progress. But I assure you I don't like going backwards either.

Oregongearhead · Apr 23, 2014

HST#2
(4/23/14) lbs/reps/sets
BB Squats - 215x10x2
Deadlifts - 215x10x2 - rest pause last 2 reps
IN-DB Flyes- 55's x10x2
IN-BB Bench- 175x10x2
DB Press - 75's x10x2 - fail- last 2 reps
Lat Pulldowns- 135x10x2
DB curls - 55's x10x2 - fail last rep of each set
BBplate shrugs-45's x10x2
Tricep pushdowns -95x10x2 - Fail last 2 reps

So there were a couple fail reps today as I predicted Monday . No problem we will stick with that weight for Friday .

Oregongearhead · Apr 25, 2014

HST#2
(4/25/14) lbs/reps/sets
BB Squats - 225x10x2
Deadlifts - 225x10x2 - rest pause last 3 reps
IN-DB Flyes- 60's x10x2
IN-BB Bench- 180x10x2
DB Press - 80's x10x2 - fail- last 2 reps
Lat Pulldowns- 140x10x2 - fail last rep
DB curls - 60's x10x2 - fail last rep
BBplate shrugs-45's x10x2
Tricep pushdowns -100x10x2 - fail last 2 reps

So there were a couple more fail reps but was still able to lift more than Wednesday .Very happy with this workout . Looking forward to 2 days off (weekend!) to rest sore joints .......Power-on !!

jymis · Apr 25, 2014

On the BBplate shrugs is that a 45 in each hand?

Oregongearhead · Apr 26, 2014

jymis said:
On the BBplate shrugs is that a 45 in each hand?

Correct . 2x45lb - You need 2-45lb easy-grip plates for this .......

Oregongearhead · Apr 28, 2014

HST#2
(4/28/14) lbs/reps/sets
BB Squats - 235x10x2 alot of moaning on the last 3 reps
Deadlifts - 235x8x2 - fail last 2 reps
IN-DB Flyes- 60's x9x2 fail last rep
IN-BB Bench- 190x9x2 fail last rep
DB Press - 85's x7x2 - fail- last 3 reps
Lat Pulldowns- 150x7x2 - fail last 3 reps
DB curls - 65's x7x2 - fail last 3 reps
BBplate shrugs-45's x10x2
Tricep pushdowns -105x7x2 - fail last 3 reps

Well , there was a fail rep on every exercise but the squat & 45lb plates shrugs and they were almost all in the 3"s !! 3 fail reps each , which I knew was going to happen because Ive been concentrating in the 5-8 rep range for the last few years , mostly the 5 rep range .

But it feels good to power thru on these extra reps . 2 more left in the 10"s.....

jymis · Apr 28, 2014

There is nothing like some good ole loud squats to make you really feel like a man! Do you lift by yourself or do you have a spotter?

Oregongearhead · Apr 28, 2014

jymis said:
There is nothing like some good ole loud squats to make you really feel like a man! Do you lift by yourself or do you have a spotter?

Just me & the Powerhouse squat rack . Outside in the elements is how we like it .......[}

]

Oregongearhead · Apr 30, 2014

Oregongearhead said:
HST#2
(4/30/14) lbs/reps/sets
BB Squats - 245x10x2 alot of grunting ,lol
Deadlifts - 245x10x2 - fail last 2 reps
INC-DB Flyes- 60's x10x2 fail last rep
INC-BB Bench- 195x10x2 fail last rep
DB Press - 90's x10x2 - fail- last 2 reps
Lat Pulldowns- 155x10x2 - fail last 3 reps
DB curls - 70's x10x2 - fail last 3 reps
BBplate shrugs-45's x10x2
Tricep pushdowns -105x10x2 - fail last 2 reps

Well , I increased the weight on almost all exercises and had less failures than Monday . Thats the way it works sometime , plus I was carb weak on Monday .

And also when I say failure I mean not complete failure but voluntary failure where it might not be worth trying another rep . I used to go to complete failure all the time but that led to injuries . Now I stop short of complete failure ....~Ogh

Oregongearhead · May 2, 2014

Oregongearhead said:
Oregongearhead said:

HST#2
(5/2/14) lbs/reps/sets
BB Squats - 255x10x2 -no probs
Deadlifts - 255x10x2 - fail last 2 reps
INC-DB Flyes- 60's x10x2
INC-BB Bench- 195x10x2 fail last rep
DB Press - 90's x10x2 - fail- last rep
Lat Pulldowns- 155x10x2 - fail last 2 reps
DB curls - 70's x10x2 - fail last rep
BBplate shrugs-45's x10x2
Tricep pushdowns -105x10x2 - fail last 2 reps

Less fails then Wed so cool . Thats the end of the 10 reps . Next week starts the 5"s. Feeling that strongness again , it comes in waves. Bring on the fkn 5"s !! ~Ogh

Click to expand...

Oregongearhead · May 2, 2014

I do want to add the HST training does a good job of exposing weakness , mine I feel is in the higher reps . The 5"s always go easier for me because Im use to them more . But I like(hate) the 10"s & 15"s too , they make you work longer & harder with alot less weight. After the 5"s I might do a week or more of 3 reppers then take a 12 day rest (suggested by HST founder Bryan Haycock) and rest things up . Then more probably , Im a glutton for this kind of punishment , lol.

Oregongearhead · May 5, 2014

HST#2
(5/5/14) lbs/reps/sets
BB Squats - 265x5x2
Deadlifts - 265x5x2
INC-DB Flyes- 70's x5x2
INC-BB Bench- 200x5x2
DB Press - 90's x5x2
Lat Pulldowns- 160x5x2
DB curls - 70's x5x2
BBplate shrugs-45's x5x2 (holding each rep for 5 seconds at top / 10 second rest between sets)
Tricep pushdowns -110x5x2

Alright - started off this week of 5's with no fails , everything went really easy , probably because I'm strong in the 5 & under rep range ; a few exercises I kept the same weight from last week because its causing alot of joint pain , I hate golfers/tennis elbow .......~Ogh

Just finished 6 wks HST - feel strong ! ~OGH

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