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06-28-2006, 11:21 AM
| #21 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,670
Gender:   |  HST Week 3: Workout 1 10 Rep Week - 2x10 Smythe Machine Squats = 40 kgs (88 lbs) Romanian Deadlifts = 70 kgs (155 lbs) Flat Dumbbell Bench Press = 20 kgs (44 lbs) in each hand Incline Barbell Bench Press = 30 kgs (66 lbs) One Arm Dumbbell Rows = 26 kgs (68 lbs) Lat Pull Downs = 55 kgs (120 lbs) Machine Military Press [2x15] = 15 kgs (33 lbs) Preacher Curls = 15 kgs (33 lbs) Decline Skull Crushers = 25 kgs (55 lbs) Tricep Push Downs = 25 kgs (55 lbs) Core Training: Decline Sit-Ups 2x20 Flat Sit-Ups 2x20 Leg Raises 2x20 Reverse Crunches 2x30 + 10 second negative on last rep Hyperextensions 1x10 Overall Impression: i liked today's workout....felt pretty good....i'm gonna be walking 15 kilometres tomorrow morning so i skipped cardio for today.... |
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06-29-2006, 07:32 AM
| #22 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,670
Gender: | HST Week 3: Cardio and Abs Cardio AM: 10 kilometer hike PM: 20 minutes on stationay cycle and 200 metres swimming Core Training: Decline Sit-Ups 2x25 Overall Impression: tiring as hell..... |
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06-30-2006, 11:17 AM
| #23 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,670
Gender: | HST Week 3: Workout 2 10 Rep Week - 2x10 Smythe Machine Squats = 50 kgs (110 lbs) Romanian Deadlifts = 75 kgs (165 lbs) Flat Dumbbell Bench Press = 22 kgs (48 lbs) in each hand Incline Barbell Bench Press = 35 kgs (77 lbs) One Arm Dumbbell Rows = 28 kgs (62 lbs) Lat Pull Downs = 60 kgs (132 lbs) Machine Military Press [2x15] = 17.5 kgs (39 lbs) Preacher Curls = 20 kgs (44 lbs) Decline Skull Crushers = 30 kgs (66 lbs) Tricep Push Downs = 30 kgs (66 lbs) Core Training: Decline Sit-Ups 2x20 Flat Sit-Ups 2x20 Leg Raises 2x20 Reverse Crunches 2x30 + 10 second negative on last rep Overall Impression: tiring...... |
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07-03-2006, 07:48 AM
| #24 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,670
Gender: | HST Week 3: Workout 3 10 Rep Week - 2x10 Smythe Machine Squats = 60 kgs (132 lbs) Romanian Deadlifts = 80 kgs (176 lbs) Flat Dumbbell Bench Press = 24 kgs (53 lbs) in each hand Incline Barbell Bench Press = 40 kgs (88 lbs) One Arm Dumbbell Rows = 30 kgs (66 lbs) Lat Pull Downs = 65 kgs (143 lbs) Machine Military Press [2x15] = 20 kgs (44 lbs) Preacher Curls = 25 kgs (55 lbs) Decline Skull Crushers = 35 kgs (77 lbs) Tricep Push Downs = 32.5 kgs (72 lbs) Core Training: Reverse Hyperextensions 2x15 Decline Sit-Ups 2x20 Overall Impression: i'm fucking sick of HST......really sick as hell.....i need to start a 5x5 program - even if it means i have squat with the bar alone......! next week, i plan on removing Romanian Deadlifts and replacing them with Leg Curls.....i also plan on removing Skull Crushers and adding Close Grip Bench Press...another pain in the ass is Smythe Machine Squats....even though i'm going A2G, i hate doing them.....i'm gonna remove them and start with Free Weight Olympic Squats...... but on the whole: je suis tres bored with HST.....i need a 5x5 program..... |
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07-03-2006, 12:55 PM
| #25 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,419
Country: 
Gender: | If I were you, I would stick with the HST. Once you get to the 4-6RM meso it is comparable to a 5x5. If you really want to (even though I don't recommend this) you could shorten up the 8-10RM meso so you can jump into 4-6 that much sooner. But trust me bro, you should keep with it (as boring as you might think it is) because the results are pretty much guaranteed. Make the changes mentioned above if it increases the "fun factor" for you and keep plugging along...just adding my $0.02 (and my experience with HST  ) |
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07-03-2006, 02:19 PM
| #26 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,021
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Gender:  | Quote:
If you don't want to gain mass, then stop HST. I couldn't even guess what you are actually after aside from labelling yourself a "library of routines".  | |
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07-03-2006, 08:24 PM
| #27 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,670
Gender: | thanks Kane and 0311.....and sorry for my rant....but i'm gonna stick with HST for a full cycle....but i'm not sure how to do weeks 7 and 8...the negatives and drop set week...how do i design that? thanks Anuj |
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07-04-2006, 04:12 AM
| #28 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,021
Country:
Gender: | Quote:
 If you must, just do a drop set for 2 or 3 compound exercises. Something like flat bench, squats, and a back exercise. The only point I'll make with drop sets is that you SHOULDN'T strip too much weight off like a lot of people do. It should still be heavy enough to where you're struggling by 8 reps. And I wouldn't worry about negatives. Negatives are for people who hit their 5 RM within 2-3 weeks, making progression impossible. So they increase the load even further and incorperate the heavy negs. IMO, you'd be better served dropping a set down from 3 x 5 to 2 x 5 with a drop set. | |
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07-04-2006, 01:13 PM
| #30 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,476
Country:
Gender: | I agree you can probably run the 5's for 3 or 4 weeks before you stop progressing. I think after that instead of worring with drop sets or negatives you'd be better served by taking that same weight and running it for 4x5 and trying to prgress on that and then going to 5x5... Essentially ramping up the volume and in the process getting a picture of your 5x5 maxes before you go into the 5x5 program. |
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