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mac 01-29-2008 06:23 AM

I'm starting my 2nd week of HST today. On saturday I wasn't able to hit my number on shoulder press, I was only able to get up 10 of the 15 reps. My question is this today I'm supposed to add another 5lbs to my shoulder press if I couldn't get 15 reps with the lighter weight on saturday how am I gonna get 15 reps today? What should I do when I come to a point like this?

Ross86 01-29-2008 06:36 AM

The whole idea is progressive load. Every exercise won't progress at the same rate. Are you going to sets of 10 next week? Do a weight that you can finish all of your sets with. Just try to plan out the next workouts a little bit better. I don't know when in the workout you did shoulder press, but if you think this will work, do shoulder press first thing in the workout with the same weight you did last time. That might work if you were just tired when trying to do it last time.

mac 01-29-2008 07:58 AM

yeah I mean the weight is light but I think its more of a tired thing. I start off with squats then leg xten. Then bench then shoulder press. Last time I did an Hst program I had no problem.

hrdgain81 01-29-2008 08:43 AM

sounds like you just started out a little heavy mac, i've done this before also. Just make sure to adjust your wieghts accordingly for the 10's and keep on rolling bro.

mac 01-29-2008 09:09 AM

yeah this time I did 5lb increments instead of the 10lb I did last time. Also, I know this isn't the way the program is supposed to go but, last time I did HST when it came time for the 10rps and 5rps part I just added on 10lbs from the last 15rps day and kept rolling with it. It was good cause it was still a progressive load and I was able to hit some high numbers

iron_worker 01-29-2008 03:32 PM

Well I dunno if the HST is anything like SS but I know you pretty much have to start alot lower then you think you need to. This gives the body a chance to adapt to the progressive loading and then you kind of "accelerate" through your old PRs. At least thats how I see it.

If you're only on your second week and you're failing then I believe you started much too high.


Ross86 01-29-2008 05:25 PM

The rep range changes every two weeks. It's pretty different from SS. The idea of progressive load is similar, but it changes a lot. It's a pretty interesting format. I might go back to it in several months.

mac 01-29-2008 07:48 PM

Everything else was fine but for shoulder press I should have went with the 10lb incriments instead of the 5lb. But I think I'm just gonna try to power through it.

Ross86 01-29-2008 07:49 PM

Just hit all of your reps. :weights:

mac 01-30-2008 07:17 AM

Yeah if I have to do some adjustments I will

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