My first HST program - Critiques and suggestions welcome!

Morning all,

Me again with another entry to the log after my first session of 10 reps. Felt good in the gym, and had a good hour long session. Heres the numbers from last night:

Squats, 10x135kg, 10x135kg
Deadlifts 10x130kg
B/B Shrugs 10x100kg
Incline bench 10x100kg, 10x100kg
Wide grip Chin ups 2 sets of 10 (BW, slow and controlled)
Military Press 10x50kg, 10x50kg
B/O Lateral Raises 10x16kg
Dumbel Bicep Curls 10x22kg, 10x22kg
D/B Tricep Extension 10x16kg 10x16kg


Thanks for looking, suggestions always welcome!

Cheers
Browner
 
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Another entry to the log. Last night was my 2nd session in the 10 rep range;

Squats: 135kg x 10 140kg x 10
Deadlifts: 120kg x 10, 125kg x 10
Shrugs: 100kg x 10, 100kg x 10
Incline Bench Press: 105kg x 10, 105 kg x 10
Wide Grip Chin Ups (Slow and controlled): 10 x BW, 10 x BW
Military Press: 55kg x 10, 55kg x 10
D/B Lateral Raises: 12kg x 10, 12kg x 10
D/B Hammer Curls: 16kg x 10, 16kg x 10
Tricep Pushdown: 33kg x 10, 36kg x 10
Weighted Sit Ups: 20kg x 20, 20kg x 20

With this being my first HST program, I am really getting into it. Love the feeling of a full body pump when you come out of the gym. Since the start of the 10 reps I have also started taking ALRI N Gorge, which is a combination of creatine and NO2. I take 3 in the morning, then 3 1/2 hour before my workout. I used this before on a 6 week cycle, and it helped me make good gains in strength and size. So now Im training correctly with HST, hopefully It will help me with even bigger gains. I'll keep you posted on how that goes

Thanks for stopping by
 
OzMullet said:
good stuff mate. can't wait to see what you're lifting for the 5s!
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Thanks OZ. I am hoping that I might break a few PB's by the end of the 5 rep stage. Really feel like HST is working. Just wish I knew about it years ago!! I've managed to convert a few people in my gym to HST aswell. So many people do routines and programs that inadequate gym instructers, or mis informed friends give them. Also surprises me how many people have no structure to their workout programs. BUt with HST, you cant really argue against science!
 
10 reps day 3:

Squats - 10 x 140 kg, 10 x 145 kg
Deadlifts - 10 x 120 kg, 10 x 120 kg
Shrugs - 10 x 100kg, 10 x 105kg
Flat bench - 10 x 110 kg, 10 x 110 kg
Lat Pull Downs - 10 x 85kg, 10 x 85kg
B/O Rows - 10 x 85kg, 10 x 85kg
Seated Shoulder Press - 10 x 65kg, 10 x 65kg
D/B Curls (standing) - 10 x 20kg, 10 x 20kg
Leg extension, 10 x 105kg 10 x 105kg
Calf Raises - 10 x 135kg 10 x 135 kg
Tricep Extension - 10 x 38kg 10 x 38kg
Weighted sit ups - 10 x 20kg 10 x 20kg

Workout took slightly over an hour, felt good and strong. I really feel like my strength is increasing since my days of split training. cant wait for the 5 rep stage!!
 
TunnelRat said:
Looking good!
Squats, deads, and b/o rows in the same workout -- your lower back must be made of stone.
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Thanks TR. I dont always do these on the same day, but if im feeling good then I'll go for it. I find as long as I use correct form then my back can handle it. However I do sometimes swap the deadlifts for leg curls, or the BO rows for seated rows

Really starting to feel alot stronger after 3/4 weeks of HST than I ever did from Split training, managed to convert a couple of guys in the gym to HST as well.
 
10 rep stage, week 2 day 1:

Squats - 10 x 140kg, 10 x 140kg
Shrugs - 10 x 110 kg
Incline dumbel bench - 10 x 40kg db's, 10 x 40kg db's
Lat pull downs - 10 x 110kg, 10 x 110kg
BO Rows - 10 x 80kg, 10 x 85 kg
Military Press - 10 x 55kg, 10 x 55kg
BO Lateral Raises - 10 x 18kg, 10 x 18kg
DB Bicep Curls - 10 x 20kg, 10 x 20kg
DB Tricep Extensions - 10 x 16kg, 10 x 16kg
Seated Calf Raises - 10 x 160kg, 10 x 160kg
Weighted sit ups - 20 x 25kg, 20 x 25kg
 
10 reps day 5:

Not as much energy as during my usual sessions after a very stressful day at work. If anyone knows a good energy drink/supplement for pre workout, id be interested to know. Especially on days when your feeling tired and need an extra boost. Also forgot my log, so wasnt entirely sure of the previous sessions weights. But here are the numbers;

Squats - 10 x 145kg, 10 x 145kg
B/B Shrugs - 10 x 110kg, 10 x 110kg
Leg Curls - 10 x 65kg, 10 x 65kg
Bench Press - 10 x 100kg, 10 x 100kg
Seated Row - 10 x 85kg, 10 x 85kg
Military Press - 10 x 60kg, 10 x 60kg (very hard!!)
Decline Alternate D/B Curls - 10 x 22kg, 10 x 22kg
Tricep cable pushdown - 10 x 38 kg, 10 x 38kg
Calf Raises - 10 x 165, 10 x 165
Weighted sit ups - 20 x 20kg, 20 x 20kg
 
10 reps day 6

Squats -10 x 140kg, 10 x 140kg
Deadlifts - 10 x 120kg, 10 x 120kg
Shrugs - 10 x 100kg, 10 x 100kg
Flat bench - 10 x 100kg, 10 x 100kg
Lat pull downs - 10 x 85 kg, 10 x 85kg
Seated Rows - 10 x 90kg, 10 x 90kg
Military press - 10 x 55kg, 10 x 55kg
Barbel Curl - 10 x 40kg, 10 x 40kg
Leg extensions - 10 x 110kg, 10 x 110kg
Calf raises - 10 x 155kg, 10 x 155kg

5 Rep Stage, Day 1:
Squats - 5 x 160kg, 5 x 160kg, 5 x 160kg
Deadlifts - 5 x 150kg, 5 X 150KG, 5 X 150KG
B/B Shrugs - 5 x 110kg, 5 x 110kg, 5 x 150kg
Incline Bench - 5 x 110kg, 5 x 110kg, 5 x 110kg
Lat Pull Downs - 5 x 110kg, 5 x 110kg, 5 x 110kg
Military Press - 5 x 65kg, 5 x 65kg, 5 x 65kg
Alternate dumbel curls - 5 x 24kg, 5 x 24kg, 5 x 24kg
D/B Tricep Extension - 5 x 20kg, 5 x 20kg, 5 x 20kg

Loved the first session of 5 reps. Also weighed myself for the first time since starting the HST program, and my weight has jumped up from 13st 8 Ilb to 14st 1 Ilb.

Cant weight for my next session tomorrow!!
 
OzMullet said:
awesome mate! how good are the 5s. glad to see its working for you
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I know mate, the 5s are awesome. Been waiting for 4 weeks to get to them lol! I might swith the squats to leg press though as heavy squats and deads is quite tough on the back. Im looking forward to cranking up the weights over the next 2 weeks though! Just wish I found HST earlier. Made more progress in the last 4 weeks than I did in about 6 months with old fashioned split training!
 
Nice work, Browner! Your deadlift on day 1 of the 5s is my 1 RM deadlift goal for 2011! :-) I tested it at 235 lbs end of December. I hope I can break 300 lbs before the end of the year
 
Browner said:
I might swith the squats to leg press though as heavy squats and deads is quite tough on the back. Im looking forward to cranking up the weights over the next 2 weeks though!
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I've always considered the 5-rep squats and deads to be a sort of reward for all the hard work of the previous weeks. However, I agree that both squats and deads in the same workout get a bit difficult when things get heavy.
 
whistledixie said:
Nice work, Browner! Your deadlift on day 1 of the 5s is my 1 RM deadlift goal for 2011! :-) I tested it at 235 lbs end of December. I hope I can break 300 lbs before the end of the year
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Best of luck with that mate!! Im sure you'll get there
 
TunnelRat said:
I've always considered the 5-rep squats and deads to be a sort of reward for all the hard work of the previous weeks. However, I agree that both squats and deads in the same workout get a bit difficult when things get heavy.
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I agree, having done most of my liting career in the 4 - 8 rep range it was nice to go heavy and low reps again. I just have to be a bit carefull with my lower back, as Ive had a few problems and sports related injuries over the years.
 
5 Rep Stage, Session 2

Squats - 5 x 160kg, 5 x 160kg, 5 x 160kg
Deadlifts - 5 x 150kg, 5 x 150kg, 5 x 150kg
Bench Press - 5 x 120kg, 5 x 120kg, 5 x 120kg
Lat Pull Downs - 5 x 115kg, 5 x 115kg, 5 x 115kg
Military Press - 5 x 65kg, 5 x 65kg, 5 x 65kg
DB Hammer Curls - 5 x 22kg, 5 x 22kg, 5 x 22kg
Tricep Pushdowns - 5 x 41.25kg, 5 x 41.25 kg, 5 x 41.25kg
Calf Raises - 5 x 155kg, 5 x 155kg, 5 x 155kg
 
5 rep stage session 3 and 4

Here is an update to the log for my 3rd and 4th session of 5 reps. Id like to point out that with this being my first cycle of HST, I am amazed by the results. I have increased in size massively, especially now I have hit the 5 rep stage, and my weight has jumped from 13st 5Ilb to 14st 2Ilb, and nearly all of that is lean muscle!

Session 3:
Leg Press - 5 x 180kg, 5 x 180kg, 5 x 180kg
Deadlifts - 5 x 150kg, 5 x 150kg, 5 x 150kg
Shrugs - 5 x 115kg, 5 x 115kg, 5 x 115kg
Bench Press - 5 x 120kg, 5 x 125kg, 5 x 125kg
Lat Pull Downs - 5 x 115kg, 5 x 115kg, 5 x 115kg
Military Press - 5 x 65kg, 5 x 65kg, 5 x 65kg
Barbel Curls - 5 x 52.5kg, 5 x 52.5kg, 5 x 52.5kg
Leg Extensions - 5 x 125kg, 5 x 130kg, 5 x 130kg

Session 4
Squats - 5 x 170kg, 5 x 180kg, 5 x 180kg
RDLs - 5 x 100kg, 5 x 100kg, 5 x 100kg
Shrugs - 5 x 120kg, 5 x 120kg, 5 x 120kg
Incline Bench Press - 5 x 110kg, 5 x 110kg, 5 x 110kg
Lat Pull downs - 5 x 120kg, 5 x 120kg, 5 x 120kg
Military Press - 5 x 65kg, 5 x 65kg, 5 x 65kg
Standing Alt Dumbell Curls - 5 x 24kg, 5 x 24kg, 5 x 24kg
Tricep Cable extension - 5 x 41.25kg, 5 x 43.75kg, 5 x 43.75kg
Calf Raises - 5 x 160kg, 5 x 160kg, 5 x 160kg

Only a couple more sessions at 5 reps before the negatives. then a nice well earned SD period of 10 days!
 
5 Reps Session 5

Leg Press - 5 x 190kg, 5 x 190kg, 5 x 190kg
Stiff Leg Dead Lifts - 5 x 110kg, 5 x 110kg, 5 x 110kg
Barbell Shrugs - 5 x 120kg, 5 x 120kg, 5 x 120kg
Bench Press - 5 x 125kg, 5 x 130kg, 5 x 130kg
Lat Pull Downs - 5 x 122.5kg, 5 x 122.5 kg, 5 x 122.5kg
Seated Dumbell Should Press - 5 x 34kg, 5 x 34kg, 5 x 34kg
DB Hammer Curl - 5 x 24kg, 5 x 24kg, 5 x 24kg
DB Tricep Extension - 5 x 20kg, 5 x 20kg, 5 x 20kg
Calf Raises - 5 x 135kg, 5 x 135kg, 5 x 135kg

I am currently loving HST, especiialy the 5 reps and I have really put on some size, however my calfs are struggling to develop, they have increased in seize, but not at the same rate as other muscles. My quads/hams have really increased in size, and was wondering if anyone knew of anything other than calf rasies that may hit the muscle in a different way to encourage more growth?
 
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