help a hst newbie

I

imported_devient

Guest
im not sure if ive worked out my 1st hst cycle correctly
does this sound right :confused:

squats
5 rm = 80kg 10rm = 67.5kgs 15rm = 55kgs....
so the program goes like this.
week 1
m = 30 kgs
w = 35 kgs
f = 40 kgs
week 2
m = 45 kgs
w = 50 kgs
f = 55rm kgs
week 3
m = 42.5kgs
w = 47.5kgs
f = 52.5kgs
week 4
m = 57.5kgs
w = 62.5kgs
f = 67rm kgs
week 5
m = 55kgs
w = 60kgs
f = 65kgs
week 6
m = 70kgs
w = 75kgs
f = 80rm kgs
is this progression and leap frogging of the weights used between the 15 10 5's the usual ?
i intend doing 2 sets for each week of the 15s
2 sets for the first week of 10s
2 sets for the first week 5s
any help would be greatfully recieved
many thanks
devo
 
I dont think its a problem, but you can use the same weight twice if you are worried about doing lower reps and lower weight when you switch from 10's to 5's
 
A bit of zig-zagging is common for the progression of 15s and 10s..perhaps even late 10s and early 5s. As you go thru a few more cycles your strength will increase and the progression will become more linear.
 
cheers fellas youve put my mind at rest

i must admit its a bit disconcerting....
...putting 30k on the bar for 2 sets.
i was doin max ot up untill 2 weeks ago which has you doin
4 - 6 reps max to failiure. every set..
had some good gains, but kept getting little nagging injurys.

cant wait to start tomorrow,
love the idea of working a body part 3x a week

wish me luck
tounge.gif
 
Remember that the first 2/3 of 15s (whether you're doing 3x or 6x a week) is not really about muscle gaining, but rather about joint conditioning and preparation.

The first 8-9 days of HST can be mentally challenging because you're not being pushed anywhere NEAR your strength limits, and you feel like you could be wasting a few wks. Trust me, you aren't.
 
did my first day yesterday......
man, do i ache today..

havnt trained for three weeks due to a neck injury :mad:

so now having started the program ive come across a dilemma that i cant find an answer for..

the question

on the last day of the max's..
on an excercise where you do 2 sets

my 15 rep max with bench press = 40kg

if i do 1 set at 40kg, i wont be able to do a second

so do i use a lighter weight on the first set, or make the second set into two sets, or do less reps.

cheers
 
You can either make the second set into 2 sets to hit the target reps or just stop when you complete the last rep of the second set that you can do without compromising form or tempo. I prefer the second method.
 
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