Just finished 6 wks HST - feel strong ! ~OGH

[Oregonstrong]

Looking to start this next week. How does this look OGH......
BB Squat
Deadlift
BB Row
Pulldown
BB Bench
DB Incline
Seated Military Press
DB Lateral Raise
BB Curl
Tri Pushdown

 

[seanchan]

I guess I misinterpreted the HST Programming. I literally went about 2 exercises every body part. So I've been doing 16 workouts for the full body lol

 

[Oregongearhead]

Looking to start this next week. How does this look OGH......
BB Squat
Deadlift
BB Row
Pulldown
BB Bench
DB Incline
Seated Military Press
DB Lateral Raise
BB Curl
Tri Pushdown

That would do it .....10 exercises is about the most you want to start with , you can always add in more exercises with the less rep sets . I only list 9 exercises , but Ive been doing set-ups/calf raises & concentration curls on the side (2 sets each)

 

[Oregongearhead]

I guess I misinterpreted the HST Programming. I literally went about 2 exercises every body part. So I've been doing 16 workouts for the full body lol

You like all those extra sets anyway you madman . That will give you Ironman endurance for sure......[)]

 

[Oregonstrong]

That would do it .....10 exercises is about the most you want to start with , you can always add in more exercises with the less rep sets . I only list 9 exercises , but Ive been doing set-ups/calf raises & concentration curls on the side (2 sets each)

Ok thanks OGH, I was thinking of throwing in a couple calve raises and a couple quick ab exercises as well.

 

[Oregongearhead]

HST#2
(5/7/14) lbs/reps/sets
BB Squats - 275x5x2
Deadlifts - 275x5x2
INC-DB Flyes- 70's x5x2
INC-BB Bench- 210x5x2
DB Press - 90's x5x2
Cable Rows- 170x5x2
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

OK - everything went good , no fails . I only increased the weight on the compound exercises (squats/deads/bench/rows), the isolation exercises are already heavy enough , just perfecting the form now.

Also I changed from lat pulldowns to cable rows because I'm too light (bodyweight) to keep my self planted when I do pulldowns with the weight I'm handling (Its hard to pulldown 170lbs when you weigh 165lbs)
Im looking into making a harness to anchor my body to the floor for heavy pulldowns .....Power-on !!

 

[Oregonstrong]

OGH you always go 5 reps on the isolation movements also?

 

[Oregongearhead]

OGH you always go 5 reps on the isolation movements also?

Thats how the HST program is designed and I wanted to stay true to it . I try to do isolation exercises slow & deliberate . You can make 5 reps effective....

 

[Oregonstrong]

Ok thank you brother.

 

[Oregongearhead]

HST#2
(5/9/14) lbs/reps/sets
BB Squats - 290x5x2
Deadlifts - 290x5x2
INC-DB Flyes- 70's x5x2
INC-BB Bench- 220x5x2
DB Press - 90's x5x2
Cable Rows- 175x5x2
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

Again - everything went good , no fails . I only increased the weight on the compound exercises (squats/deads/bench/rows).

Tendonitis is keeping me from weight increases in pulling/curling exercises , might have to cut some exercises next week ...........bummer [}]

 

[Oregongearhead]

HST#2
(5/14/14) lbs/reps/sets
BB Squats - 200/250/305/325x5x2
INC-BB Bench- 225x2/255x5x2
DB Press - 90's x5x2

INJURY REPORT : Its with a heavy heart I must suspend my HST training program , at least the pulling/gripping exercises . The tendonitis (Golfers Elbow) is just too bad doing these and it could leave me crippled if the tendon/muscle pulls away from the elbow (doc says). So that leaves everything that doesnt hurt to do which is squats and pushing/pressing exercises . NO deadlifts or curls, those bitches got me again . Im going to make up with the less volume by staying heavy and powerlifting . ~Adios Ogh

PS - I'll be adding pulling/curling exercises back in as time allows . Light curling rehab for a month should do it....

 

[Oregonstrong]

Wish you a quick recovery OGH!!

 

[alphastrength50]

get better my homieee

 

[Oregongearhead]

Thanks my Meso brothers - I hate missing workouts , its not in my nature but the doc says it could get serious if I dont rest & rehab this elbow . I still think the HST program is very sound & effective . I"LL BE BACK !! ~Ogh

 

[Oregonstrong]

Take the time you need to heal, you will come back better than before. it is hard but I always try to remember that I plan on training for my lifetime so when something comes up taking the time needed to recover is best.

I too started the HST program last week and love it so far!!!

Thanks for this thread OGH!!!!

 

[Oregongearhead]

Take the time you need to heal, you will come back better than before. it is hard but I always try to remember that I plan on training for my lifetime so when something comes up taking the time needed to recover is best.

I too started the HST program last week and love it so far!!!

Thanks for this thread OGH!!!!

Still managed a decent workout Saturday.........again NO curls or pulling exercises for the time being......

Squats - 200/250/305/325/355x5x2
Bench - 135/185/225/255/275x5x2
BB press- 115/135/155/170x5x2

wt.164lbs@5'5"

 

[Oregonstrong]

Nice OGH! Putting up some weight brother!

 

[Oregonstrong]

OGH, I started the HST routine last week that I posted in this thread earlier. Reading more I found Millard's routine and contemplating switching it up. What is your opinion on the routine below?

Sample Two-Week Block using 10 reps.
10 Rep Maxs’ for all exercises were established previously and are as follows:
Squat = 10×235 lbs
Leg Curl = 10×70 lbs
Bench = 10×185 lbs
Chins = 10xBW+10 lbs
Dips = 10xBW+20 lbs
Rows = 10×150 lbs
Delts (Rear) = 10×30 lbs
Shrugs = 10×185 lbs
Bis = 10×45 lbs
Tris = 10×50 lbs


Read more from this Think Muscle article at http://thinkmuscle.com/training/hypertrophy-specific-training/#ixzz325w2rZ7v

 

[Oregongearhead]

Yes Millards routine is what got me started too . I started off with the original routine though with 15 reps the first 2 weeks then 10 then 5 reps . But you can start at 10 then go 5 if you wish . Just dont start off too heavy , but you"ll know quickly if you did......lol . Looks good - Enjoy !!

 

[Oregonstrong]

Right on thanks brother. I put in last week at 15 reps from my previous routine. May go one more week 15's with Millard's routine to see where I stand there then go into 10's. And about the starting off to heavy I know what you mean. I gauged it pretty well on the bigger compounds but had to de-load on the isolation movements. Found out quick I started out too heavy on those. Also deff have to leave your ego at the door (or in the grass in your case) with the 15's.