1st week of HST

[thick]

Chip, with your injuries I wouldnt do negatives. Just stick with your 5 rep max for 2 more weeks or like BH said earlier: you can do an extra set or two of each exercise. You can keep both back exercises for the 6 weeks. Than drop one of the exercises and do 3-4 sets of 5 reps at the same 5 rep max. As for shoulders, I would just do the one like BS said but than I like to do light rotator work on one of my off days(perhaps sunday for you). Light lat. raises and rear delt raises( i am talking 20-30 lbs). As for back and chest I dont see any problem with doing two exercises with your back or chest. I never had any problems with two back and two chest exercises. This applies to you also eleven. after your 6 weeks is up continue for 2 weeks with negatives or like i stated above.

 

[Chip Bronson]

thanks thick. i've been feeling good for a few weeks now and isn't it funny how soon we forget?... i'll definitely lay off the negatives this time around and perhaps add them in next round.

the arm is feeling great. the ice massage is miraculous bro. i can't believe i'm finally feeling 100%. doing laterals and hammer curls, albeit with light weight. i'm talking 20-30 lbs. the shoulders were feeling achy from last week so i dropped the laterals today and did only 3 setrs of seated dumbbell presses. i'm doing 1 set of pullups and 2 sets of barbell rows as it feels fine. for the 4 weeks of 5 reps i'll be switchng over to 2 sets of deadlifts and 2 sets of pullups for back as i like doing the deads in that rep range and i'll have gotten a 4-week break from them by that point.

thanks again for your guidance on this. always most appreciated.

 

[eleven11]

I'm def. not doing negs. I've been down that road before and my shoulders are not up to it. I'll do another cycle of 5's. But I was thinking that I started over again working up to my MR, But your saying ( Thick ) to do my MR the whole 2 weeks?.........11

 

[thick]

yes eleven, stick with the rm for 2 extra weeks. You could add an extra set or if you do 2 chest exercises than drop one of them and do 4 sets of 5 reps using your rep max. I dont think i would do negatives even if i did have a partner. Depends on how your body feels i guess.

I'm def. not doing negs. I've been down that road before and my shoulders are not up to it. I'll do another cycle of 5's. But I was thinking that I started over again working up to my MR, But your saying ( Thick ) to do my MR the whole 2 weeks?.........11

 

[Chip Bronson]

hey bros, today i start the 3rd week of hst with 10reps and i've got a question related to volume. before i ask the question, let me just say that the final workout of 15's totally kicked my ass. now, i understand that hst is based on frequency of training and volume used and necessarily the mechanical load (weight) placed on the muscle. given this should i be using more sets as i continue to increase the weight and drop the reps?

for example, when training shoulders with 15 reps at 3 sets, i was doing a total of 45 reps per workout. now with 10 reps at 3 sets, i'll only be doing 30 reps or 1/3 less than the previous 2 weeks. this doesn't seem right to me. should i add a set thereby bringing up my reps total to 40 which is closer to the previous weeks' 45? and what about when i do 5's? should i be doing 9 sets to get the required reps? i didn't think of this when i started the workout but now it seems to me that this is a very important point that i need to sort out. i've not seen this addressed on any of the material related to hst that i've read.

bob, thick and any other bro in the know, your help would be appreciated.

 

[Bob Smith]

First, the 15s are mainly for rehab, recovery and preparation for the 10s and 5s.

As Ive said before, I wouldnt change anything during this initial cycle of yours. Stick with it exactly as planned out. Then the next time around you can do 3 sets instead of 2, if you wish.

 

[Chip Bronson]

First, the 15s are mainly for rehab, recovery and preparation for the 10s and 5s.

As Ive said before, I wouldnt change anything during this initial cycle of yours. Stick with it exactly as planned out. Then the next time around you can do 3 sets instead of 2, if you wish.

thanks again for all your help bob. doing an extra set for the 10's, in order to bring the rep #'s up, sounded plausible but the 9 sets of 5's sounded plain masochistic. just wanted to be sure though.

so after 2 weeks my arms (the only measurement i took) are still up 1/8" and my weight, oddly enough, is down 4lbs. is the weightloss, considering how i've been stuffing my face, normal?

 

[Bob Smith]

If youre losing weight, most likely you arent taking in enough calories. Besides that, the 15s will burn a lot of calories, something that is less of a problem during hte 10s and not at all during 5s. Do you look a little bit leaner than before you started?

 

[Chip Bronson]

you've got a point with the 15's burning up calories. i'm so shot after my workouts like i've never been. following the last workout of 15's i just had my post-training shake and slept for 2 hours. yes i do look leaner but, oddly enough, my muscles look fuller as well. and i like it... i'll post some new pics in another 4-5 weeks so we can compare before and after pics.

it's funny, when i first read about hst i thought it laughable that it would be so demanding. shows you much i know, eh? i look forward to the next 2 weeks and will definitely post again because i'm so pumped from this style of training. i feel like a kid in a candy-store...

 

[Bob Smith]

For me and a lot of other people, the 15s are the most demanding part of the whole plan.

Sounds like you are making excellent progress so far! Keep it up and let us know how youre doing as the weeks go on.

 

[thick]

15's suck lmao. Also wrt the 10's you are increasing the weight. So although you are doing less total reps, you are moving more weight. C what i am saying. As bob said. leave it as it is. Same with 5's. I love the 10's and 5's.

 

[crewboss]

15's suck lmao. Also wrt the 10's you are increasing the weight. So although you are doing less total reps, you are moving more weight. C what i am saying. As bob said. leave it as it is. Same with 5's. I love the 10's and 5's.

great thread. i've been finding my 15,10 & 5 this week. i'm going to put it together over the weekend and start hst next week.