I'm 38 and have been lifting a long time. My lifts don't currently show it. I'm now much weaker and smaller than my peak in my late 20s. I got to 185 at 13-15%. I attribute most of that injuries and bad programming. I'm 161 and 5'11. I have a stressful job and two small kids. I'm looking for a program that will allow me to progress with minimum time and less than perfect workout conditions. I train at home usually after the kids go to bed around 9:00 p.m.
After reading about HST, I believe it may be optimal for someone in my position.
I'm currently above 15% body fat. I'd guess 18%. I'm bulking because I'm skinny as a rail. I just got off of a cut after 6 months. I'm good at following Macros and tracking. My diet is currently Protein: 171, Carbs 310; Fat 110. I'm gaining .5 pounds per week.
I did my First HST workout on Saturday:
07-11-2015
--SSB Wide -- (SSB = Safety Squat Bar)
85.0 x 15.0
85.0 x15
I figured out my squat has been awful because of some hip impingement. I've experimenting with going wide which seems to alleviate the problem.
--Swiss Bar Press--
70.0 x 15.0
70.0 x 15.0
--Supinated Cable Row--
105.0 x 15.0
105.0 x 15.0
--Romanian Deadlift--
150.0 x 15.0
150.0 x 15.0
--Landmine Press--
45.0 x 8.0
I lack full overhead rom so I do landmine presses. This is the empty bar in the landmine. I'm building up ht reps to 15 as I can't go lighter.
--Underhand Grip Lat Pulldown--
70.0 x 15.0
--Cable Face Pull--
10.0 x 15.0
--EZ Curl--
20.0 x 15.0
--Straight Bar Tricep Press Down--
20.0 x 15.0
--External Rotation—Arm on knee 4-1-1 Tempo
2.5 x 10
After reading about HST, I believe it may be optimal for someone in my position.
I'm currently above 15% body fat. I'd guess 18%. I'm bulking because I'm skinny as a rail. I just got off of a cut after 6 months. I'm good at following Macros and tracking. My diet is currently Protein: 171, Carbs 310; Fat 110. I'm gaining .5 pounds per week.
I did my First HST workout on Saturday:
07-11-2015
--SSB Wide -- (SSB = Safety Squat Bar)
85.0 x 15.0
85.0 x15
I figured out my squat has been awful because of some hip impingement. I've experimenting with going wide which seems to alleviate the problem.
--Swiss Bar Press--
70.0 x 15.0
70.0 x 15.0
--Supinated Cable Row--
105.0 x 15.0
105.0 x 15.0
--Romanian Deadlift--
150.0 x 15.0
150.0 x 15.0
--Landmine Press--
45.0 x 8.0
I lack full overhead rom so I do landmine presses. This is the empty bar in the landmine. I'm building up ht reps to 15 as I can't go lighter.
--Underhand Grip Lat Pulldown--
70.0 x 15.0
--Cable Face Pull--
10.0 x 15.0
--EZ Curl--
20.0 x 15.0
--Straight Bar Tricep Press Down--
20.0 x 15.0
--External Rotation—Arm on knee 4-1-1 Tempo
2.5 x 10