As for weights, what to do at end of each 2 weeks?
- Thread starter javierdl
- Start date
That would be a little complicated. Just find your max for each block before you begin the training cycle. Then before your first workout on the first day of the 15's even begins, you know 8 weeks ahead of time what every weight, every set, every rep is going to be.
If you don't want to actually test for 15RM, 10RM, 5RM...
you can just find your 15RM then add 15% to guesstimate your 10RM, add 10% to that to get your 5RM... it was explained somewhere in the HST notes part of the site, I just don't remember where.
Then when you finish your cycle, just SD then repeat the same thing all over again with slightly heavier weights.
If that's too long and rambling, I'll simplify using my weakassed squats as an example.
15RM=150. First 2 weeks looks like this:
1x15
100, 110, 120, 130, 140, 150.
Next 2 weeks looks like this:
2x10
120, 130, 140, 150, 160, 170
Then there's this:
3x5
135, 145, 155, 165, 175, 185
Here's where I go away from HST so you may not want to do like my last 2 weeks:
5x3
155, 165, 175, 185, 195, 205
If you don't want to actually test for 15RM, 10RM, 5RM...
you can just find your 15RM then add 15% to guesstimate your 10RM, add 10% to that to get your 5RM... it was explained somewhere in the HST notes part of the site, I just don't remember where.
Then when you finish your cycle, just SD then repeat the same thing all over again with slightly heavier weights.
If that's too long and rambling, I'll simplify using my weakassed squats as an example.
15RM=150. First 2 weeks looks like this:
1x15
100, 110, 120, 130, 140, 150.
Next 2 weeks looks like this:
2x10
120, 130, 140, 150, 160, 170
Then there's this:
3x5
135, 145, 155, 165, 175, 185
Here's where I go away from HST so you may not want to do like my last 2 weeks:
5x3
155, 165, 175, 185, 195, 205
Hmmmm, that would explain why I keep hitting close to failures...I just keep my progression going. It's worked so far for me, save for having to repeat a weight here and there due to hitting my ceilings.
I.E.:
2 sets of 15 x 100, 105, 110, 115, 120, 125 - then -
2 sets of 10 x 130, 135, 140, 145, 150, 155 - then -
3 sets of 5 x 160, 165, 170, 175, 180, 185.
Of course this progression never goes continuously all the way. A more typical
mesocycle would be like this:
2 sets of 15 , 100, 105, 110, 110, 115, 120 and so forth, possibly ending up with
a 170 lb. max rather than a 185. But that's made me MUCH stronger doing it this way. (if not a bit exhausted...)
I.E.:
2 sets of 15 x 100, 105, 110, 115, 120, 125 - then -
2 sets of 10 x 130, 135, 140, 145, 150, 155 - then -
3 sets of 5 x 160, 165, 170, 175, 180, 185.
Of course this progression never goes continuously all the way. A more typical
mesocycle would be like this:
2 sets of 15 , 100, 105, 110, 110, 115, 120 and so forth, possibly ending up with
a 170 lb. max rather than a 185. But that's made me MUCH stronger doing it this way. (if not a bit exhausted...)
