Help me make my 8 rep range work...

W

wantstobeinshape

New Member
ok, so my first HST routine I did the standard 15, 10, and 5. I found that the 15 rep range did nothing for me so I am modifying it to 10, 8, and 5. I'm having trouble making the weight increase more progressive, can someone help me out? I need to get the 8 rep range to fit in between the 10 and 5. Also, as a note, my skullcrushers can only be incremented by 10lbs. Also, if you're wondering why my deadlifts look lightweight, its because the weight shown doesn't include the weight of the bar. i'd really appreciate the help from the experts or anyone willing, thanks guys! Good luck to anyone willing to try...

Here's my 10 and 5 rep range: 2 sets per exercise

10 rep range week 1:

db bench: 65, 65, 70 per arm
military press: 45, 50, 50 per arm
Side laterals: 25, 25, 30 per arm
seated machine row: 165, 170, 175
skullcrushers: 70, 80, 80
ez-bar curls: 65, 70, 70
cable incline flys: 30, 40, 40 per arm
s.l.d.l: 155, 165, 175
weighted dips: 35, 35, 40

10 rep range week 2:

db bench (2 sets): 70, 75, 75 per arm
military press (2 sets): 55, 55, 60 per arm
Side laterals: 30, 35, 40 per arm
seated machine row (2 sets): 180, 185, 190
skullcrushers (2 sets): 90, 90, 100
ez-bar curls: 75, 80, 80
cable incline flys (2 sets): 45, 50, 55 per arm
s.l.d.l (2 sets): 185, 195, 195
weighted dips (2 sets): 45, 45, 55

5 rep range week 5: 3 sets per exercise

db press: 75, 75, 80 per arm
military press: 50, 55, 55 per arm
Side laterals: 30, 30, 35 per arm
seated machine row: 205, 210, 215
skullcrushers: 80, 90, 90
ez-bar curls: 80, 80, 90
cable incline flys: 40, 45, 50 per arm
s.l.d.l: 205, 210, 215
weighted dips: 45, 55, 55

5 rep range week 6: 3 sets per exercise

db press: 80, 85, 85 per arm
military press: 60, 60, 65 per arm
Side laterals: 40, 40, 45 per arm
seated machine row: 220, 225, 230
skullcrushers: 100, 100, 110
ez-bar curls: 90, 100, 100
cable incline flys: 55, 60, 65 per arm
s.l.d.l: 220, 225, 230
weighted dips: 60, 60, 65
 
You could just increment every third workout. But anyway, I don't see a point in doing two weeks of 10s, 8s and 5s when those rep ranges are so close together. Why not just do three weeks of 8s then 5s, or even just discard rep ranges entirely, just cluster to a certain number of reps, like 10 or 15. If you cluster, then all you have to do is increase the weight used every second or third workout and not worry about what rep range you are in.
 
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[b said:
Quote[/b] (faz @ Nov. 05 2005,5
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9)]when you say 15s did nothing for you, in what way did it do nothing for you...would it be ok if I did 3 weeks of 10's and then 3 weeks of 5's?
regards
Click to expand...
i mean growth was minimal...would it be ok if I did 3 weeks of 10's then 3 weeks of 5's?
 
15s are not there for growth although some do make gains in the 15s..they are to to help when you get to the heavy weights...i also think after doing the 15s the 10s and 5s are easier :D if you want to do just 10s and 5s thats ok..asre you only douing a 6wk cycle.
 
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