HST silliness deload - oh how I LOL'ed!

Freefaller

Freefaller

Freefaller

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So I've calculated my 15rms and other RM progressions for the programme as below:

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The exercises I've chosen (in no particular order) as as below:

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The items in blue are the major 4 exercises, taken from my 15rm sheet - with a simple progression in weight day on day / week on week. I've been VERY modest in my calcs - and manually tweak the weights each sesh based on the previous one to make sure I get the best volume out of it.

I will be doing the following:

Week 1: 1 set x15 reps
Week 2: 1 set x15 reps
Week 3: 2 sets x10 reps
Week 4: 2 sets x10 reps
Week 5: 3 sets x5 reps
Week 6: 3 sets x5 reps


I have 5 sessions to catch up on here:

All these are excluding warm ups - I normally do 2-3 sets of 8ish.

Day 1 - 15 reps:

Squat s: 100
Leg Press: 223
Hip Thrust: 60
Bench: 75
BOR: 60
Seated DB Press: 17.5
Bicep Cable: 18.1
Tricep Cable: 20.4
Seated Calf Raise: 20

Volume: 8,910kg

Day 2 - 15 reps:

Squat: 102.5
Hack Squat: 94.5
Deadlift: 122.5
Incline DB: 25
Cable Rows: 60
OHP: 42.5
Pull up: 91
Dips: 91
Standing Calf Raise: 40

Volume: 10,035kg

Day 3 - 15 reps:

Squat : 105
Leg Press: 240
GHRs: 91
Bench: 80
DB Rows: 32.5
Seated DB Press: 20
Bicep: 20
CGBP: 60
Calf Raise: 30

Volume: 10,178kg

Day 4 - 15 reps:

Squat: 110
Leg Press: 250
Hip Thrust: 70
Bench: 85
BOR: 70
Seated DB Press: 20
Bicep Cable: 20.4
Tricep Cable: 22.7
Calf Raise: 40

Volume: 10,322kg

Day 5 - 15 reps:

Squat: 115
Hack Squat: 105
Deadlift: 130
Incline DB: 30
Cable Rows: 68.1
OHP: 50
Pull up: 91
Dips: 101
Calf Raise: 50

Volume: 11,102Kg

Phew!

I'll be updating this as I go along for now - it'll be a short log as it's only a 6 week programme before I go back to my usual strength training. :)
 
I really enjoyed HST when I tried it, but found when you get near the 'making progress' part (ie at/beyond your current PBs) you just can't recover between sessions. Similar to DoggCrapp (which is epic) I feel these routines are secretly designed for people on sauce, you might make one or two iterative improvements but that's it.

Also if you want to extend the strength phase do a week or two of 3x3 reps to enter beast mode.

EDIT: Ofcourse you'll probably prove me wrong as you have the test levels of neanderthal man.
 
I'm thinking of doing the 3*3 week then do a week off. But I'll see how I feel when I get to the end of the programme.

I'm finding recovery tough, but okay, upped calories a little, and have made up a pre-work out mix to help keep me going. With RMSR the recovery is key and it is pretty tough going.
 
At the moment, doable - I was a little modest on my weights. I think the 2*10s will be a LOT tougher.

However, yes, major pump, calories up, fatigue up, intensity up, feel good factor up. It's been AGES since I've done any volume to this extent. The fact it is full body every day does mean that you get completely battered. However, I like it.

As a break from a strength programme, it's really good.
 
You will find the 15's to be the hardest phase, especially towards the end of week 2 as you approach the end of 15's, provided you haven't been to easy on yourself with weight chosen.

Conditioning from the 15's makes 10's and 5's a serious breeze and your recovery will be rapid. I always found I was forcing myself to have to wait and rest properly between sets during 10's and 5's because aerobically I was recovered but muscularly I wasn't quite there.

High frequency for the win :cool:
 
Yes this second week has been pretty tough - but I love the intensity, the advantage of training with someone means your rest time is dictated by the other person. However we go straight into it.
 
Last day of 15s - such pump very wow.

All excluding warm up sets (usually 2-3x 15s why not? :D)

Squats: 120kg
Leg Press: 260kg
GHRs: BW
Bench: 87.5kg
DB Rows: 35kg
Seated DB press: 20kg
EZ Bar curls: 22.5kg
CGBP: 60kg
seated Calf raise: 50kg

Volume: 10,646kg

10s this week - yay. :o
 
Day 1 of 10s

Things have started to get more interesting! :cool:

All 10 reps for 2 sets. Excluding 2-3 warm up sets.

Squat : 130kg
Leg Press: 270kg
GHRs: Bodyweight (91kg)
Bench: 95kg
BOR: 80kg
Seated DB Press: 25kg
Bicep Cable: 22.7kg
Tricep Cable: 22.7kg
Calf Raise: 50kg

Volume: 15,728kg :D
 
Day 2 of 10s

Well this was tough! :D

All the below are 2 sets of 10 reps.

Squat: 132.5kg
Hack Squat: 110kg
Deadlift: 155kg
Incline DB: 32.5kg
Cable Rows: 78.1kg
OHP: 52.5kg
Pull ups: 101kg (BW+10kg)
Dips: 106kg (BW+15kg)
Calf Raise: 68kg

Volume: 16,712kg
 
I just copied and pasted from my spreadsheet which I have now amended to chins and dips :p

I don't have a section for bw and a section for belt weight - so it's just the combined figure - which is perfectly accurate :p
 
IT's just easier to write 150kg pull up than BW+60kg. :p

Edited the posts for your mofos.

It is different and I'm really enjoying it actually - it's hard, but not impossibly hard which is nice. If you choose a decent selection of exercises it makes it really quite challenging,
 
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