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are you doing 3 different chest exercises? i just know that in my hst i'd have a tough time keeping up with the volume... are you getting a good chest pump from that/recovering well from it? just interested

^^^

so far yes...

Anuj

HST Week 6: Workout 2 - 5 Rep Mesocycle

5 Rep Week - 2x5

Squats = 95 kgs (210 lbs)
Incline Bench Press = 70 kgs (155 lbs) PR!!
Power Cleans = 50 kgs (110 lbs) (PR!!)
Chest Press Machine = 70 kgs (155 lbs) PR!!
Lat Pull Downs = 80 kgs (180 lbs) PR!!
Leg Curls = 55 kgs (120 lbs) PR!!

Core Training:

nothing...still wasnt in the mood....next workout i am SURELY gonna do SOME ab work..even if it means only 1 crunch lol...

Overall Impression:

i was unable to complete my workout because i had to run for an appointment...

however, the workout was FANTASTIC....i cant believe i hit 70 kgs on the incline bench for 5 reps...!! the last time i'd taken that i'd gotten stuck on the very first rep!!

body is probably gonna be sore as hell tomorrow....

cant wait to go for 100 kgs on the squat next session....

lets see how tuesday's workout goes now....

i dont think i'll ever change from HST

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HST Week 6: Workout 3 - 5 Rep Mesocycle

5 Rep Week - 2x5

Squats = 100 kgs (220 lbs)
Incline Bench Press = 75 kgs (165 lbs) PR!!
Power Cleans = 55 kgs (120 lbs) (PR!!)
Chest Press Machine = 75 kgs (165 lbs) PR!!
Lat Pull Downs = 82.5 kgs (185 lbs) PR!!
Leg Curls = 57.5 kgs (125 lbs) PR!!
High Pulls = 60 (130 lbs) PR!!

Core Training:

nothing...still wasnt in the mood....i suck

Overall Impression:

Fantastic Workout.....!!!!

Looking bulky in that new pic! Keep using that same position instead of posing bi's and stuff...easier to compare.

One the "core" work you don't always have to do a long complicated routine. Why not just do few quick weighted sets sometimes?

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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.

^^^^

thanks for the advice eric....will do....

Anuj

HST Week 7: Workout 1 - 5 Rep Mesocycle

5 Rep Week - 1x5

Squats = 110 kgs (245 lbs)
Incline Bench Press = 80 kgs (175 lbs) PR!!
Power Cleans = 60 kgs (130 lbs) (PR!!)
Chest Press Machine = 80 kgs (175 lbs) PR!!
Lat Pull Downs = 85 kgs (190 lbs) PR!!
Leg Curls = 60 kgs (130 lbs) PR!!

Core Training:

nothing...still wasnt in the mood....i suck...really.....

Overall Impression:

Fucking KILLER workout...

but i'm VERY scared right now....my incline bench was the highlight of the day no doubt, but i doubt i'll be able to progress much......

also, my back has gotten a little stiff because i'm doing 3 back exercises and i havent done ANY stretches in the last 2 weeks....so i took a long massage today after workout...

i met these girls i know, after 2 months and they were all like "wow your arms have grow SOOO big..!!" so i'm kinda happy because i havent done any direct arm-work in a long time....

hopefully, my next workout will be good as well...

BOTTOM LINE: i have gained back almost ALL of the strength i lost due to my shoulder injury and i think i've gained a little more as well....

HST Week 7: Workout 2 - 5 Rep Mesocycle

5 Rep Week - 1x5

Squats = 120 kgs (265 lbs) PR!!
Incline Bench Press = 85 kgs (185 lbs) PR!!
Power Cleans = 60 kgs (130 lbs)
Chest Press Machine = 90 kgs (195 lbs) PR!!
Lat Pull Downs = 90 kgs (200 lbs) PR!!
Leg Curls = 65 kgs (140 lbs) PR!!
High Pulls = 70 kgs (155 lbs) PR!!

Core Training:

Decline Sit-Ups 3x12
Flat Sit-Ups 5x10

Overall Impression:

awesome workout.......!!

this is my last workout on HST...i took every set to complete (or VERY near complete) failure and set PRs on almost EVERYTHING...!!!

my next post will have a wrap up on HST...

peace

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

Kickass job Anuj, have fun playing around in the gym for the next 15 days, and goodluck with 5x5