HST charts and training

[imported_dabigguy]

I have been lifiting for years and am looking for an alternative to pyramid building. As 66 year old I need some variety. Still growing and increasing.
Could soeone please point me to chart and exercise downloads so I can begin a workout cycle?
I have my own home gym with excellent equipment.
Thanks, any info would be greatly appreciated.
R.D.

 

[scientific muscle]

1) Pick your exercises (full body-compounds mainly).

2) Find your Rep Maximums (15 rm, 10 rm, 5 rm).

3) Schedule 2 week blocks, 3 days/week for each rm range.

4) For each 2 week block you will have 6 total workouts. I like to do it like this:
Day 1) 75% of rm
Day 2) 80%
Day 3) 85%
Day 4) 90%
Day 5) 95%
Day 6) 100% of rm.

After 6 weeks your last workout will be using your 5 rep maximum loads. At this point try to add a little weight each week and continue until progress stalls. Some guys can continue to push strength gains for quite awhile.

*There is a chart at the HST homepage.

 

[quadancer]

Yeah, and don't forget the SD. The deload is key to the program's effectiveness working with submax weights under progression.
I just gotta know...are you on Hormone Replacement Therapy or any other assistance? You're making gains at 13 years older than me, and mine have gotten hard to just KEEP, let alone progress! I'm just curious.