My First Go At Hst - Review My Program

Discussion in 'Training Logs' started by geckoman, Dec 1, 2014.

  1. geckoman

    geckoman New Member

    Been weightlifting for 2 years. Typically I will do a strength or Olympic lift followed by a circuit or cross fit type finisher. This got me stronger and lean but am still pretty skinny with. Looking to add some mass now and decided on a HST cycle.

    Setting up a A/B workout. Here is what I have for the A/B workouts. Thoughts?

    Workout A
    Legs: Squat
    Chest: Flat Bench
    Tricep: Dips
    Lats: Pull Ups
    Shoulder: Seated Shoulder Press
    Back: BB Bent Over Rows
    Abs: Toe to bars
    Bicep: DB Bicep Curls
    Traps: Upright Cable Row

    B Workout
    Legs: Deadlift
    Chest: Incline Bench
    Tricep: Tricep Pulldown
    Lats: Lat Pull Down
    Shoulder: DB Lateral Raises
    Back: Lat Tower Low Row
    Abs: Sit Up Wall Balls 14lb
    Bicep: Lat Tower Curls
    Traps: BB Shrug

    Thoughts on the programming?
     
  2. mickc1965

    mickc1965 Well-Known Member

    Welcome @geckoman to HST,

    Personally I would drop the bicep curls from Routine A and Lat tower curls and tricep pushdowns from Routine B as arms will get plenty of work from the compound exercises (I would leave dips in as too good an exercise to drop IMO) you have selected, I would also drop upright cable row from A and move shrugs from B to A as your traps will be getting worked doing deadlifts. I would also add another squat movement to Routine B as I feel that deadlifts is more back related than legs although others may not agree with me.

    Assume that you are training 3 days a week, so how are setting up your incrementation.
     
  3. geckoman

    geckoman New Member

    Thanks for the reply!

    Yes, 3 days per week.

    week 1: 15 x (1 or 2 sets, not sure as I see different things)
    week 2: 15 x (1 or 2)
    week 3: 10 x 3
    week 4: 10 x 3
    week 5: 5 x 5
    week 6: 5 x 5
    week 7: 3 x 5 (not sure on sets for weeeks 7-8. Picked 3x5)
    week 8: 3 x 5

    Thanks for your suggestions.
     
  4. mickc1965

    mickc1965 Well-Known Member

    I feel that weeks 5 onwards maybe a bit ambitious, I would start at 3 sets of 5 reps and see how you feel.
     
  5. geckoman

    geckoman New Member

    I'll plan on adjusting volume as I go based on how I feel and if I can complete the sets. I'll start with something like this.

    week 1: 15 x 1 (Volume = 15)
    week 2: 15 x 1 (Volume = 15)
    week 3: 10 x 2 (Volume = 20)
    week 4: 10 x 2 (Volume = 20)
    week 5: 5 x 4 (Volume = 20)
    week 6: 5 x 4 (Volume = 20)
    week 7: 3 x 5 (Volume = 15)
    week 8: 3 x 5 (Volume = 15)
     
  6. Browner

    Browner Well-Known Member

    I agree, deadlifts, althought a great exercise, and they do work pretty much every muscle in your body, and it does work your legs well, I find its better at developing the back, and traps. Also I don't add full deadlifts until the 10 rep stage, mainly because its a very taxing exercise, and find it very draining on the CNS, also I can hardly breathe by the time I get to the 15th rep, no matter how light I go. So for the 15 rep cycle I substitute with SLDL.

    I would also drop the isolation work on the arms as Mick said. they get tons of work from most push and pull movements. Even things like shrugs develop your forearms. If your looking for another squat movement, I would suggest front squat, zercher squat, or hack squat.

    Good luck. Keep us posted!
     

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