A lot of you might not have any interest in this, but if so, here's the workout order I prefer (and variations for different cycles). I've done HST off and on for quite a while and I certainly find it the most effective. It is also really great with extended periods of not working out ("very" strategic deconditioning!).
I tend to follow the typical 15/10/5 rep format. I've tried doing 15/12/10/8/5/3 (one # for each week) and other variations and it doesn't seem as effective. I usually do a week or two after the 5s of low reps/heavy weights. I've actually never done the negatives(!).
A
B
C
I started doing front squats instead of regular squats more often a few years ago when I developed a nagging hip/back pain (I do not recommend trying one leg dumbell straight leg deadlifts).
I tend to follow the typical 15/10/5 rep format. I've tried doing 15/12/10/8/5/3 (one # for each week) and other variations and it doesn't seem as effective. I usually do a week or two after the 5s of low reps/heavy weights. I've actually never done the negatives(!).
A
- BB Rows (I really prefer to do these when I'm fresh. I find them awful after deadlifting or squats)
- Hang Clean (usually 2x5, so not HST style, but start the weight very light at the beginning of each cycle)
- Front Squat (or regular squats)/SLDL (do a set of squats, wait a minute and then SLDL or romanian deadlifts)
- Bench/Pullups (wide-ish, palms facing away)
- Dips/chins (narrow, palms facing)
B
- Barbell Rows
- Squats
- Bench
- Pullups
- Shoulder Press
- Deadlift
- Dips
- Chins
C
- Front Squats
- Deadlifts
- Bench/Shoulder Width Chins (palms facing)
- Dips/(sometimes calf raises, but I don't find them necessary. I usually just stretch my legs between sets here)
I started doing front squats instead of regular squats more often a few years ago when I developed a nagging hip/back pain (I do not recommend trying one leg dumbell straight leg deadlifts).