Wrap-Up of HST

Before HST:

These were my 1 Rep Maxes:
Squat = 130 kgs (300 lbs)
Incline Barbell Bench Press = 65 kgs (140 lbs)
Power Cleans = 50 kgs (125 lbs)
Machine Bench Press = 100 kgs (220 lbs)
Lat Pull Downs = 85 kgs (190 lbs)
Leg Curls = 55 kgs (120 lbs)
High Pulls = 0 kgs (0lbs)

Initial Weight = 75 kgs (165 lbs)

After HST:

These were my new 5 Rep Maxes:
Squat = 120 kgs (265 lbs)
Incline Barbell Bench Press = 85 kgs (190 lbs)
Power Cleans = 60 kgs (130 lbs)
Machine Bench Press = 90 kgs (200 lbs)
Lat Pull Downs = 90 kgs (200 lbs)
Leg Curls = 65 kgs (140 lbs)
High Pulls = 60 kgs (130lbs)

Final Weight = 80 kgs (176 lbs)

Summary of HST:

These are my new 1 Rep Maxes:
Squat = 140 kgs (320 lbs)
Incline Barbell Bench Press = 95 kgs (215 lbs)
Power Cleans = 65 kgs (145 lbs)
Machine Bench Press = 105 kgs (225 lbs)
Lat Pull Downs = 90 kgs (200 lbs)
Leg Curls = 65 kgs (140 lbs)
High Pulls = 60 kgs (130lbs)

Increase in 1 Rep Maxes:
Squat = 5 kgs (10 lbs)
Incline Barbell Bench Press = 30 kgs (65 lbs)
Power Cleans = 15 kgs (30 lbs)
Machine Bench Press = 5 kgs (10 lbs)
Lat Pull Downs = 5 kgs (10 lbs)
Leg Curls = 10 kgs (20 lbs)
High Pulls = 60 kgs (130lbs)
TOTAL = 130 kgs (285 lbs)

But this was a strength increase on 7 lifts averaging out to be almost 20 kgs (45 lbs) per lift….

Total Weight Gain = 5 kgs = 10 lbs

Hst worked VERY well for me….i do not regret doing it one tiny bit….i cant believe I managed to pull through it lol…! 

The Near Future:

I am gonna take hrdgain81’s advice and play around in the gym for 15 days, and then I will be jumping onto the SF 5x5 bandwagon…

I will be posting my workouts in this journal till I begin SF 5x5….

The Final Words:

HST is truly an awesome program…..the first 4 weeks with the 15 and 10 rep schemes helped me a lot….

BOTTOM LINE: I will be doing HST soon after SF 5x5

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