OpethLover or PH46607's HST Trunk.

JoeF1 · 29 Aug 2013 at 09:28

Okay so after doing 3/4 of the SL 5x5 cut due to a holiday i thought instead of dropping back abit to get back into the rhythm and catch up i would look into the HST programmes after following Bennyc's log. The 5x5 was the first actual programme i followed (usually just wondering around the gym lifting a few Db's and not really taking it serious) and it got me back into wanting to hit the gym properly again(for the 1st time) so while asking questions on the way and getting some good advise while mainly learning about my body i thought lets go for it.

Too much writing...needs breaking up...

I was struggling with working out the correct exercises which will be the best for me. With looking at BB.com's HST section i came up with these 90% the same although a few exercises i have swapped around:

Legs
Low Squat
RDL/SDL - Haven't really done neither so i will try both until i feel comfortable with one.

Chest
Flat Bench
Dips - Haven't done a Dip in my life..

Back
Chin Ups
BB Rows

Shoulder
Seated Shoulder Press
Lateral Raise
Seated Delt Raise
Shrugs

Broceps
DB Curls

Tricep
Rope Pushdown

Standing Calf Raise

Weighted Crunch

* when i will be doing 1/2 warm up sets.

There are 14 exercises here. Is this overkill? Would any other exercises be more beneficial?

So last night i worked out my 15rm's - Which i think i will be able to do in one session. Weights might seem abit weak to some of you but i really cant see me lifting much more 15 times over for this volume.

My 15rm in orange

How are they looking? - I couldn't find a machine that does seated calf raises or standing for that (weighted anyway) so i will have another look tomorrow. I have never done dips before in my life im ashamed to say and im worried that i wont be able to do 15 of these. Any tips? Although you can add weight to help you im abit concerned these will fall behind?

Hows this looking? - Haven't found my 10 or 5rm yet. Is it worth me finding all of these before i start the whole thing, or after i have finished my 2 week 15rm?

Aching like a mad man this morning.

All tips and phaggatory posts my way dudes.

Somnambulist · 29 Aug 2013 at 10:42

For legs RDL compliments the high bar squat (as it's more quads and less posterior chain/glutes/hams than low bar), so if you're doing low bar squats maybe do something more quad dominant for your other legs movement instead?

BennyC · 29 Aug 2013 at 12:31

Ditch:

Rope pushdown (you have Dips alreaay)
Don't know what the difference is between a seated delt raise and a lateral raise? but ditch one of these too.
Weighted crunch (not really required)

That'll give you 12 exercises which will be plenty.

How many sets are you aiming for on the 15's 1 or 2? I wouldn't worry massively about the weights for these or the 10's or 5's being too conservative. When the time comes you can progress the load further if necessary (as I did with my bench on my recent cycle)

Do you have an assisted dip/pull up station? or any bands you can use to aid yourself. You could always jump and perform the negatives. Avoiding failure is key though until the 6th workout in each 2 week block.

Sometimes I'll keep the load over the 3rd & 4th workouts the same if I find that that particular exercise doesn't offer a lot of room for progression without the earlier weights being pointless.

Yes. You should be spending 3 workouts this week calculating your 15's, 10's, 5's. Any increases in strength will highlight themselves nicely to you this way and it's the only/logical approach.

Somnambulist: Fair point, a hamstring exercises is required though ideally. The calf raise could always be dropped.

JoeF1 · 29 Aug 2013 at 16:39

BennyC said:
Ditch:

Rope pushdown (you have Dips alreaay)
Don't know what the difference is between a seated delt raise and a lateral raise? but ditch one of these too.

Weighted crunch (not really required)

Will ditch the tricep workout. Sorry i meant a front dumbell raise. No need for an ab workout then?

How many sets are you aiming for on the 15's 1 or 2? I wouldn't worry massively about the weights for these or the 10's or 5's being too conservative. When the time comes you can progress the load further if necessary (as I did with my bench on my recent cycle)

1 set of:
Squats
Chin ups
Seated shoulder press
Front shoulder raise (not lateral raise)

Everything else 2 sets. Would you recommend just 1 set for all, trying to figure out how knackered ill be by the end of the session.

Do you have an assisted dip/pull up station? or any bands you can use to aid yourself. You could always jump and perform the negatives. Avoiding failure is key though until the 6th workout in each 2 week block.

Sometimes I'll keep the load over the 3rd & 4th workouts the same if I find that that particular exercise doesn't offer a lot of room for progression without the earlier weights being pointless.

Yes. You should be spending 3 workouts this week calculating your 15's, 10's, 5's. Any increases in strength will highlight themselves nicely to you this way and it's the only/logical approach.

Yes mate, apparently its in the corner somewhere so i will be checking this out. Will do a 15rm of it tomorrow. Will then do the 10 & 5s this weekend.

Cheers again dude, will repay in kind

Somnambulist said:
For legs RDL compliments the high bar squat (as it's more quads and less posterior chain/glutes/hams than low bar), so if you're doing low bar squats maybe do something more quad dominant for your other legs movement instead?

Cheers Somnam, so would you recommend low bar squatting with RDL/SDL & ditch the calf raises for leg press/leg extensions to hit the quads & hammys?

icecold · 29 Aug 2013 at 16:44

Do 2 sets of everything phaggot.

Mirin gifs

JoeF1 · 29 Aug 2013 at 17:00

icecold said:
Do 2 sets of everything phaggot.

Mirin gifs

Cheers dude i wasn't sure if the whole volume thing was key to HST. Was no definite answer. Will crack on with 2

For you :

BennyC · 29 Aug 2013 at 18:23

As Ice says below, 2 sets for the 15's, you shouldn't struggle as it's more aerobic than anything else. If you want as you progress in to the second week you could drop down to one set on the bigger compounds if the phaggot in you is proving too strong.

Wouldn't both with Ab work on HST as it's energy better expended elsewhere. If you're doing big compounds and overhead standing shoulder work it's even less necessary.

Regarding the RDL/Hamstring/Quad/Squat thing, I think really think it's going to make a great deal of difference. Just pick a quad and hamstring hitting movement.

Tailor your second cycle to target weaknesses or use a strategy to increase a specific lift.

Just get yourself conditioned to low volume, high frequency and progressive load for the next 6 weeks. Don't be overly conservative with your weights but don't be unrealistic either you still need to be pushing yourself hard come the 5'th 6th workouts in each 2 week phase.

icecold · 29 Aug 2013 at 19:39

To be fair, I don't know that 2 is crucial. I just like pushing myself and found that doing 2x15 across the board didn't break me.

It's just cardio bru

JoeF1 · 12 Sep 2013 at 16:16

So i managed to do the 15,10 & 5rm's although i was kind of disappointed how low some of the stats was. Self admitting though i admit i was not training properly at the gym. So i'm hoping that ill see some decent gains now.

Keeping with tradition:

Supplements:

Morning:
Capsule of Fishie oil
5g of Creatine
Protein Shake

Around 2/3pm:
Protein Shake

8pm:
5g creatine
Protein Shake.

These are the stats i got. I was so sore after the 15rms im guessing this would have impeded on my 10/5s but im sure i can change the weights on the week starting the 10's if i feel i can lift abit more.

Reds are what i did Tuesday. Doing the 2nd today

It went good. The RDL's are the main form technique i'm trying to master at the moment. I can feel it pulling on my hammies although my ROM isnt that great. I feel that i could come down abit further. The light weight though gives me chance to sort this. - Again my fault for not training properly and.. lifting.

I also have never done a dip or pullup in my life so i had to have assistance with these.. Hoping this is going to improve to at least doing my own BW.

Question.. said:
I am thinking of taking the Rope pushdown out anyway with Bennies advice but i feel i am not doing enough for my back? - would you add something in ?

On a morning a few hours after breakie i can be at work and get the worst shaky feeling. I have this a lot and put it down to not eating enough. Although im just sat in the office? After my 3 eggs and 2 slices of toast im sure they fuel me for a little longer?

Thinking of adding another supplement just to maybe add a preworkout shake in their or something to boost the cals?

J.

Zefan · 12 Sep 2013 at 21:18

Single arm row. Take a look at my log. Strong phaggotry but that first time HST experience.

BennyC · 13 Sep 2013 at 09:23

I would say that Chins, BB Rows and Shrugs and also RDL's are plenty for your back.

Eat more if you're going Hypo/Hyper PWO and maybe use a carb that provides less of a spike if it is making you crash.

JoeF1 · 13 Sep 2013 at 10:18

Zefan said:
Single arm row. Take a look at my log. Strong phaggotry but that first time HST experience.

Yeah i feel like a bum with the weights. As im working through i feel that i could add more. Abit unsure if to do so and change my RM's. Ill check your log mate, thanks <3

BennyC said:
I would say that Chins, BB Rows and Shrugs and also RDL's are plenty for your back.

Eat more if you're going Hypo/Hyper PWO and maybe use a carb that provides less of a spike if it is making you crash.

Bear in mind the chins are assisted i do feel that its not enough. Think im trying to rush the program too much. Here is what i ate yesterday, i need to look into the 'crashing carb' business because i get the 'shakes' a hell of a lot. Trying new things, a few weeks ago i would have never of thought id be eating pepper and humous.

And the workout:

Thursday 12th September

Reds what i did

The squats feeling very good. Bringing the weight back im getting better technique on the floor - My toes used to start straight and work their way out. This is pretty non existent at the moment which im happy about.

I have dropped down a weight on the dips. So happy about, i hate the feeling of assistance but thats just the ego i think.

I do feel that the shrugs as very light for me although keeping to the program im not going to change it yet.

BennyC · 13 Sep 2013 at 10:32

If you're finding it too easy but can't increase the weight then up the intensity and take shorter rests. How long as you resting between sets?

Protein looks too low IMO too. I'd ditch the yoghurt and a scoop of whey and eat 3-4 eggs instead. That said quite a few of your macro's are '0' up there so that isn't that accurate.

I don't see how you can be doing Squats AND leg press?! Pick one or alternate. You generally speaking won't feel ****** like you do on a traditional split and it takes a little while to get used to leaving the gym not feeling like you've gone balls to the wall.

I thought you were ditching the front raise too? Bench, DB Press and Lateral raises combined with all your back work will hit all 3 deltoid heads aplenty.

JoeF1 · 13 Sep 2013 at 11:07

BennyC said:
If you're finding it too easy but can't increase the weight then up the intensity and take shorter rests. How long as you resting between sets?

About 2 - 2:30 mins.

Protein looks too low IMO too. I'd ditch the yoghurt and a scoop of whey and eat 3-4 eggs instead. That said quite a few of your macro's are '0' up there so that isn't that accurate.

Ill give this ago. Ill take off the afternoon shake and go for another dose of scrambled egg before the gym.

I don't see how you can be doing Squats AND leg press?! Pick one or alternate. You generally speaking won't feel ****** like you do on a traditional split and it takes a little while to get used to leaving the gym not feeling like you've gone balls to the wall.

Worth switching this to a calf exercise. I have looked for some machines to do calf work, although not really seeing anything. Calf press on the leg press maybe?

I thought you were ditching the front raise too? Bench, DB Press and Lateral raises combined with all your back work will hit all 3 deltoid heads aplenty.

I havent been doing the lateral raises. Will swap these around now.

Thanks for the advice mate! Creepies sure be coming your way.

Deception · 13 Sep 2013 at 11:08

dem powerlifting rests.. Aim for 60-90 or even 30 (if you want to crawl out the gym

)

BennyC · 13 Sep 2013 at 11:17

JoeF1 said:
About 2 - 2:30 mins.

Aim for 90 seconds on compounds and 60 seconds on isolations

Ill give this ago. Ill take off the afternoon shake and go for another dose of scrambled egg before the gym.

The more whole food the better

Worth switching this to a calf exercise. I have looked for some machines to do calf work, although not really seeing anything. Calf press on the leg press maybe?

If you feel you would benefit from direct calf work, I'm personally not a fan as they require so much volume/high frequency to grow. That said calf work can be used as a bit of a 'break' if the workout is particularly taxing

I havent been doing the lateral raises. Will swap these around now.

Thanks for the advice mate! Creepies sure be coming your way.

Hnnng creepies

Deception said:
dem powerlifting rests.. Aim for 60-90 or even 30 (if you want to crawl out the gym )

This. Honnestly try today's workout with 60-90 second timed rests and try not to **** about going from one exercise to the other. You should be sweating.

Steedie · 13 Sep 2013 at 11:56

30 seconds rest is what you should really be aiming for. Squats/Deads are the only exception

JoeF1 · 13 Sep 2013 at 11:57

Cheers for that.

I just assumed i needed some more leg work in this too to go with the RDL's and Hammies.

BennyC said:
This. Honnestly try today's workout with 60-90 second timed rests and try not to **** about going from one exercise to the other. You should be sweating.

Ouch i definitely am resting too long. That will be sorted next session. Dont get me wrong im sweating buckets and i haven't ached on the day after as much as this. The longer rests are on the RDL's and squats just because i feel on the sick side.

BennyC · 13 Sep 2013 at 12:26

If you wanted to do more isolation, do an isolation, not a compound

JoeF1 · 13 Sep 2013 at 12:47

Ninja edit.

I know what i meant.

Will add calf raises in and do one with the Leg press.