HST Program Help

[seanchan]

Mon/Wed/Fri
2 weeks 15 Reps (40%) add 10/5Lbs each day on certain workouts
2 weeks 10 Reps (65%) add 10/5Lbs each day on certain workouts
2 weeks 5 Reps (85%) add 10/5Lbs each day on certain workouts

Stats
170 Lbs
5'9"
8% BF
Lifting since 2008.

Main Lift Maxs
Bench
265
Deadlift
385
Squat
405
Leg Press
1100
Gulliotine Leg Press
500

Routine:

Legs
Squat
Gulliotine Leg Press

Calves
Donkey Calf Raises

Chest
Flat Bench
Incline Bench

Back
Pull Up
Bent over row
Deadlift

Shoulders
Lateral Raise
Seated Barbell Shoulder Press

Biceps
Spider Curls
Preacher Curls

Traps
45# Plate Shrugs

Triceps
Tricep Push Down

Torso
Sit ups on Machine


How does it look? Any adjustments?
I only ask as im on cycle and looking t Maximize my limits
I do have a log in the Log section.

Focussing on Upper Body,
Would i be able to workout EOD?
so every 2 weeks i would essentially be having 7 workouts instead of 6?

Thank you.

 

[Oregongearhead]

Hey Sean - I think theres a sound reason why the HST program only works out 3 days a week with weekends off . I also think I hear you saying you dont want 2 days in a row off for rest .

The program though is sound , and theres was alot of study that went into this by the Russians , who are experts in this field (check all the Olympic weightlifting titles they hold) so I would try to adhere to the original program as close as possible .

I joined the HST forum last week to learn more , you could try that too. Your program looks good , I think any problems you have will be in adding more to it , you seem to want to overcompensate in your training ......Goodluck ~OGH

 

[seanchan]

Haha over compensate in my training sounds like how I like it, damn. Ok. Think I'll stick it to Mon Wed and Fri.
What do you mean by the problems I will have is adding more to it?

 

[Oregongearhead]

Haha over compensate in my training sounds like how I like it, damn. Ok. Think I'll stick it to Mon Wed and Fri.
What do you mean by the problems I will have is adding more to it?

Yes Sean - I think your a classic overtrainer (if a little is good then more is better ?) just my opinion and its not a character defect , your just a hardworker .

But in bodybuilding less can be more too. I overtrained for years , and could never get my arms over 17" until I did less and trained shorter&harder . Go over to the HST site and see some of the training logs over there . It might give you ideas , it did me .

 

[seanchan]

Whats the HST site you speak of?

 

[Oregongearhead]

Whats the HST site you speak of?

Hypertrophyspecific.com - this Bryan Haycocks site , go into the forum part.

 

[seanchan]

Speaking of over training. Most people stick to 16 workouts. I currently have 15. If I were to add 1 more workout, which workout would it be?

 

[ApeShitFuckJacked]

Are You breaking parallel with the floor for a 405 back squat?

If so how is your deadlift only at 385?

Deadlift should be stronger or at least equal to your back squat.

I would focus on deadlifts for your leg day this cycle. Take them out of your back day. And take the rest your supposed to.

Your deads will shoot up and your squats will get stronger as well.

 

[seanchan]

Are You breaking parallel with the floor for a 405 back squat?



If so how is your deadlift only at 385?



Deadlift should be stronger or at least equal to your back squat.



I would focus on deadlifts for your leg day this cycle. Take them out of your back day. And take the rest your supposed to.



Your deads will shoot up and your squats will get stronger as well.

We'll, this program, it's the same workouts every day
And yes, way bellow parallel

 

[ApeShitFuckJacked]

We'll, this program, it's the same workouts every day
And yes, way bellow parallel

Crap that's all in one day? (Sorry I'm not familiar with the program.)
you definitely need the rest days.

Damn your squat is huge for your size...nice work man that's impressive.

What do you weigh again?

Also I would throw in some RDL's instead of the guillotine leg press because
Either your lower back or hamstrings or combination of the two are lacking compared to your quads and glutes.

Hope you don't take offense to this I just like trying to help people with their deads...385 is still a lot of weight.

Do you plan on switching barbell to dumbbell from week to week? I like doing that as well. Dumbbells really get all of those stabilizers going.

 

[seanchan]

Crap that's all in one day? (Sorry I'm not familiar with the program.)

you definitely need the rest days.



Damn your squat is huge for your size...nice work man that's impressive.



What do you weigh again?



Also I would throw in some hamstring curls or RDL's to get that deadlift up.

Either your lower back or hamstrings or combination of the two are lacking because it's clearly not your quads or glutes.



Hope you don't take offense to this I just like trying to help people with their deads...385 is still a lot of weight.

Thanks man no prob, I'm 170. Today I'm up 2 pounds from cycle so 172.
I have a bulged disk in my lower back between L4 and L5. So yes, my lover back would be the issue haha.

 

[ApeShitFuckJacked]

Thanks man no prob, I'm 170. Today I'm up 2 pounds from cycle so 172.
I have a bulged disk in my lower back between L4 and L5. So yes, my lover back would be the issue haha.

Damn that sucks...I think you might be right that your lower back is most likely the issue [)]

 

[illuminatty]

Hst is no joke I gave up after week 2 and went back to a split. Also you gotta leave your ego at the door with this one.

 

[seanchan]

Think I'm gonna add an additional 2 weeks, so It'll cap off at 8 weeks. Last 2 weeks 95% or 3 rep max 2 sets