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thanks guys this is helping alot.

I will use the calulator, I usually put my workouts in excel, but since they have that on the site why bother.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Yeah, warm up. I have not warmed up during the first 4 weeks. Now I see I should have at least on the 3rd and 4th. Yesterday I was doing 180 incline bench. I got to around my 8th rep, and I was just yelling f this, f this in my head. I got to 9.5, and my bro had to pull the weights in place. damn. I will be warming up tomorrow. 315 squats, 195 incline bench and 195 barbell rows. damn, it will hurt so good.

I have found that doing the rows is a little different using a ez curl bar, the hands are angled, and seems easier while still hitting the back hard. After your back work, do the stretching, pulling on the rack... oh it feels nice.

Print out a few copies of the HST plan once it is filled in. You can fold some up, and make sure you bring them with you, just put a m w f on the top of each row so you don't accidently follow the wrong column.

And here is the HST site for anyone who comes to the thread.
http://www.hypertrophy-specific.com

When I did the HST, I loosely followed that warmup sticky at the top. Say you're doing bench press for 10 rep sets. I'd put 135 up slowly 12 times. (rest 1 minute), 135 x 10 fast reps (rest 1 minute) then maybe an acclimation set of 3 reps near my targeted weight. Very effective for me. It's not until the 5's before you only need a few more acclimation sets before you begin. For squats I begin with just the bar going all the way down and up slow. Then I do it alot quicker. Then I start adding weight in the same exact fasion as the bench press warmup.

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