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Body Transformation using HST

Personal Journals discussion on Body Transformation using HST, within the Members Section; HST Week 5: Workout 1 - 5 Rep Mesocycle 5 Rep Week - 3x5 Squats = 75 kgs (165 lbs) ...


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Old 07-13-2006, 08:26 AM   #41
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HST Week 5: Workout 1 - 5 Rep Mesocycle

5 Rep Week - 3x5

Squats = 75 kgs (165 lbs)
Incline Bench Press = 50 kgs (110 lbs)
Power Cleans = 30 kgs (66 lbs)
Chest Press Machine = 50 kgs (110 lbs)
Lat Pull Downs = 70 kgs (155 lbs)
Leg Curls = 45 kgs (99 lbs)
Close Grip Bench Press = 50 kgs (110 lbs)
High Pulls = 40 kgs (88 lbs)


Core Training:

nothing...wasnt in the mood....


Overall Impression:

my main target for this ENTIRE 5 rep cycle is to reach 115 kgs (255 lbs) for squats.... i'm a little nervous about the olympic lifts because they're a bit difficult....but lets see what happens...

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Old 07-17-2006, 08:29 AM   #42
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HST Week 5: Workout 2 - 5 Rep Mesocycle

5 Rep Week - 3x5

Squats = 80 kgs (176 lbs)
Incline Bench Press = 55 kgs (120 lbs)
Power Cleans = 35 kgs (77 lbs)
Chest Press Machine = 55 kgs (120 lbs)
Lat Pull Downs = 72.5 kgs (160 lbs)
Leg Curls = 47.5 kgs (105 lbs)
Close Grip Bench Press = 55 kgs (120 lbs)
High Pulls = 45 kgs (100 lbs)


Core Training:

nothing...still wasnt in the mood....


Overall Impression:

i was out of town for a few days...but i'm back now
the workout was good today..but squats are a LITTLE difficult...
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Old 07-17-2006, 08:58 AM   #43
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Anuj I don't understand what you're doing here. You ended up at 155 lbs barbell squat for 10 reps. That should be your predetermined max at 10 reps or a little beyond. Now at 3x5 you're doing 176 lbs squat. I'm just guestimating but that should be pretty close to your max. No wonder squats were a little hard. Since you're using 10 lbs increments you actually should have zig-zagged down a good bit. I'm guessing a start of around 120 to 125.

I see you did the same thing for all the exercises you repeated. Looks like you dropped 10 lbs from your 10 rep max. No wonder you think you can't progress. Seems like you've skipped ahead to looking at the HST forums and don't even understand the basic HST primer. Am I missing something? I admit I haven't emersed myself in HSTology but I don't understand the point of doing HST at all if you're working so near you max. You'll be maxing out in a couple days.

Last edited by EricT; 07-17-2006 at 09:30 AM..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 07-17-2006, 12:12 PM   #44
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eric, i didnt begin the program knowing what my 15, 10 and 5 rep maxes were...

i've been guessing each step of the way..

for example, i've JUST begun doing powercleans and high pulls, so i just started with a weight i felt i was underestimating myself at, and i plan on steadily working up...

the smallest increments i can make are 10 lbs on most lifts...so, i needed to drop the weight a bit after my 10Rep weeks....

and no, i wont be maxing out in a few days on squats eric...

after Mark's 3x5 program, my 5 RM for the Squat was 115 kgs...

now, i have planned that in 9 sessions (3 weeks) i will reach 115 kgs for 1x5 provided i increase the weight only by 10 lbs each session....

i have understood most pronciples of HST, but what can i do if the smallest increments in my gym are 10 lbs (5 kgs)...?? i thought i had two options:

1.) start REALLY light and work my way up with the 10 lbs increments (i took this option)
2.) i start slightly heavy and i zigzag the load....

so mr. eric, what do you feel...??? what do you feel i should change....and do you think that for my next cycle of HST i should have a workout A and a workout B so that i can progress better...??

Anuj
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Old 07-17-2006, 12:54 PM   #45
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Well, you should try to know you maxes as accurately as possible and work DOWN to calculate your starting weight.

What ever the case my confusion results simply from 10 RM maximum at 155 and what seemed like a very high starting weight for squats (and some others). I expected a 5RM of 180-190. You say you're going for 230 with whatever math you used to come to a beginning weight so I'll take your word for that. We'll see what happens.

Obviously I can't accurately predict your maxes but I guarantee that IF my 5RM for squat was 230 then my 10RM would be around 190-200. So I would think you simply underestimated yourself on the previous meso but since you had PR written next to most everything...

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Originally Posted by Anuj
and do you think that for my next cycle of HST i should have a workout A and a workout B so that i can progress better...??
Progression with HST is built in if you follow the simple rules. It shouldn't be a challenge. The whole idea is hypertrophy only using SUBMAXIMAL loads. If you know your maxes (and I understand about new exercise but one can take some time in the gym to find his maxes) and you subtract from there with WHATEVER increments to find your starting point - HOW can you not progress?

Do your best. I don't want to nit-pick you anymore. When I say you'll max out in a few days I don't mean I think you won't be able to progress at all.
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Old 07-17-2006, 05:10 PM   #46
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I hit my maxes a little earlier than I thought during the 4-6 meso because I got a little carried away in the 8-10 meso and didn't want to zig-zag. I think that as long as you progress, the program will work...but being 100% submaximal and at your 4-6RM at the end of the meso is ideal. My 2 cents.

Looking good Anuj

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Old 07-18-2006, 08:55 AM   #47
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I noticed that Kane. Course if your very worried about staying heavy my first response would be don't do HST. The hypertrophic gains that HST is designed for come form steady load progression over a period of two or three weeks. Two or three days while likely to gain strength you're not going to have the potential for as much mass. It's not just steady progression over a few days.

Anuj is worried about his ability to progress on another HST. This is what I'm talking about. The point of HST is submaximal loads and steady incremental load progression. It's not desinged to be a challenge. If you don't mess around and plan things properly then theres no reason not to progress.
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Old 07-19-2006, 08:34 AM   #48
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HST Week 5: Workout 3 - 5 Rep Mesocycle

5 Rep Week - 3x5

Squats = 85 kgs (188 lbs)
Incline Bench Press = 60 kgs (132 lbs)
Power Cleans = 40 kgs (88 lbs)
Chest Press Machine = 60 kgs (132 lbs)
Lat Pull Downs = 75 kgs (165 lbs)
Leg Curls = 50 kgs (110 lbs)
Close Grip Bench Press = 60 kgs (132 lbs)
High Pulls = 50 kgs (110 lbs)


Core Training:

nothing...still wasnt in the mood....


Overall Impression:

VERY good workout...finished pretty fast today....last day of 3x5...next session its time for 2x5 ;)
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Old 07-19-2006, 11:50 PM   #49
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here's me into week 6 of HST:

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Old 07-21-2006, 08:31 AM   #50
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HST Week 6: Workout 1 - 5 Rep Mesocycle

5 Rep Week - 2x5

Squats = 90 kgs (200 lbs)
Incline Bench Press = 65 kgs (145 lbs)
Power Cleans = 45 kgs (100 lbs) (PR!!)
Chest Press Machine = 65 kgs (145 lbs)
Lat Pull Downs = 77.5 kgs (170 lbs)
Leg Curls = 52.5 kgs (115 lbs)
Close Grip Bench Press = 60 kgs (132 lbs)
High Pulls = 55 kgs (120 lbs) (PR!!)


Core Training:

nothing...still wasnt in the mood....


Overall Impression:

the olympic lifts are beginning to get a tad difficult...not so much the power clean, but DEFINITELY the high pulls....

incline bench felt amazing somehow today...dont know why, but it did..

i'm glad my squats are increasing so far...my max-out session isnt so far away...considering the fact that i'm returning to the squat after more than 5 weeks, i think i'm in good shape lets see what time says...

anyways, workout was good....
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