HST Spread Sheet

M

Maximuscrates

New Member
First off I would like to say I am excited about starting this program and thanks for all the free information available on this site. Ive taken the last week off and I will begin this workout on Monday.

I think I understand what is happening. To help myself out I made a speadsheet in excel which should calculate the first 6 weeks routine based on inputing how many reps you can do and the weight. I made it quickly so It will probably be improved in the next few weeks. It also calculates out the 15,10,5,1 rep max for each exercise.

Just place your numbers under where it says Input Here.
Some of the weights I have specified are "per arm". I didn't specify which ones on the spread sheet. Its a preference thing.

Could someone take a look at what I plan on doing next week so I can have some idea as to whether I got the program down correctly or not? I guess I cant upload excel format. Is there somewhere that I can?
 
Okay since I cant upload my excel, heres what I am doing on Monday. And I increase weight each day(3 times a weeks) by 5 pounds which Ill then hit max wt for 15 reps on the second friday. I switch up leg extension with squats every other week. Then I will do my 10 rep cycle etc. Does this look good?

Monday             Sets Reps Weight
Leg Extension 1   15 135
Leg Curl                1 15 35
Iso Incline Chest 1 15 25
Dumb Bell Press 1 15 10
Iso Seated Row 1 15 75
Lat Pull Down 1 15 50
Shrugs                1 15 25
Iso Shoulder Press 1 15 20
Barbell Upright Row 1 15 25
Dumb Bell Curl 1 15 35
French Press 1 15 10
Calf Raise                1 15 230
Decline Situps 1 15 10
 
Maxi

Welcome to HST!

First off, and forgive me for shooting from the hip right away!

Waaaaaay too much stuff! If I can re-work it!

Monday Sets Reps Weight
Squats 1 15
rock.gif
(put your own weight)
SLDL 1 15
rock.gif
(own weight)
Stick to bench press d/b or b/b 1 15 (own weight)
Alternate with dips (bodyweight for 15's then weighted)
Seated Row 1 15 75 (alternate with chinups
Chin ups (body weight for 15's weighted after that ) 1 15
Shrugs 1 15 25
Iso Shoulder Press 1 15 20
Dumb Bell Curl 1 15 35 (keep for during 5's)
French Press 1 15 10 (keep for during 5's)
Decline Situps 1 15 10

These are my suggestions, some guys would simplify it evne more.

15 - 1 set / 10 - 2 sets / 5's and negatives 3 sets

Weights
15 - 65% of 1 RM (on last day)
10 - 75% of 1 RM (on last day)
5 - 85% of 1 RM (on last day)
negs - 100% or more of 1RM (on last day)

1 to 2 weeks SD and then start over!

Hope this helps!
 
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