My first HST program - Critiques and suggestions welcome!

5 reps, Week 2, Session 6

Squats - 5 x 170kg, 5 x 170kg, 5 x 170kg
SLDLs - 5 x 120kg, 5 x 122.5kg, 5 x 122.5kg
Shrugs - 5 x 120kg, 5 x 120kg, 5 x 120kg
Incline Bench Press (Hammer Strength) - 5 x 120kg, 5 x 120kg, 5 x 120kg
Lat Pull Downs - 5 x 125kg, 5 x 125kg, 5 x 125kg
DB Shoulder Press - 5 x 36kg, 5 x 36kg, 5 x 36kg
Calf Raises - 5 x 165kg, 5 x 165kg, 5 x 165kg
BB Bicep Curl - 5 x 50kg, 5 x 50kg, 5 x 50kg
DB tricep Extension - 5 x 22kg, 5 x 22kg, 5 x 22kg

Next week I start the negatives, and I plan to to 2 sets of 5 on each excercise, the excercises I will use are;

  • Leg Press
  • Leg Curl
  • Calf Raise
  • Seated Row
  • Bench Press
  • DB Shoulder Press
  • Shrugs
  • BB Bicep Curl
  • Tricep Pushdown
 
OzMullet said:
pretty solid liftin mate! how are you going to deal with the negs? do you train with a partner?
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Thanks OZ, Just wish I found HST a few years ago.
I do have a training partner who can spot if needed. Im gonna do 2 sets of 3 - 5 reps heavy. Will trying to explode up on the way up, pause for 1 seconed then slowly down for the count of 5 on each rep.
 
Great looking last week of 5s. Keep us posted on how effective you feel the negatives are for you. I’ve skipped the negatives on my first two cycles figuring it would allow me to shorten my SD period but if people are finding them beneficial I may do them at the end of my next cycle.
 
Hi All, I'm new to the forum and am currently in the middle of my second time through HST (I completed the 15/10/5 rep phases). I'm already stronger then my first time around so things seem to be progressing nicely. I've copied the exercises I'm doing this time around and wondering if I can get some feedback as to whether or not it seems complete. I had a herniated disc last summer so I've been trying to avoid squats, but I've been substituting lunges and leg press. Let me know what you think. Thanks

Flat BenchDead liftSkull CrushersT Bar Rows (Wide)Military Press (Smith)Lat PulldownLungesSeated Calf RaiseLateral RaisesRear Delt DumbellClose GripShrugsStand Up Barbell Curl
 
saloia82 said:
Hi All, I'm new to the forum and am currently in the middle of my second time through HST (I completed the 15/10/5 rep phases). I'm already stronger then my first time around so things seem to be progressing nicely. I've copied the exercises I'm doing this time around and wondering if I can get some feedback as to whether or not it seems complete. I had a herniated disc last summer so I've been trying to avoid squats, but I've been substituting lunges and leg press. Let me know what you think. Thanks

Flat BenchDead liftSkull CrushersT Bar Rows (Wide)Military Press (Smith)Lat PulldownLungesSeated Calf RaiseLateral RaisesRear Delt DumbellClose GripShrugsStand Up Barbell Curl
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Hi saloia,

Your excercises look pretty good. I would stick to leg presses for the legs, and maybe alternate them with front squats rather than rear squats to take some pressure of the back. I find leg press better than lunges personaly, especially when it gets into the heavier lower rep stages. Also maybe seated rows rather than T bar rows, to also take some pressure of your back.

From personal experiance I would also leave deadlifts untill the lower rep stages, and perhaps use RDLS, or SLDLS to again help protect your back.

One final thing looking at your excercises is that your triceps are going to take a pounding with Close grip bench press, Skull grushers, Military press and bench press. I would (again this is a personal thing) only use one tricep isolation excercise.

Good luck, and keep us posted with your progress.
 
grunt11 said:
Great looking last week of 5s. Keep us posted on how effective you feel the negatives are for you. I’ve skipped the negatives on my first two cycles figuring it would allow me to shorten my SD period but if people are finding them beneficial I may do them at the end of my next cycle.
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Thanks Grunt,

Im gonna start the negatives tonight. I have used negative training before I found HST and always found it really bennificial for size and strength, and would recomend anyone to use them.

Ill post up tomorrow how the negs go
 
Week 7, Negatives - session 1

Leg Press - 5 x 185kg, 5 x 185kg, 5 x 185kg
Calf Raises - 5 x 160kg, 5 x 160kg, 5 x 160kg
Seated Hammer Strength Row - 5 x 120kg, 5 x 120kg, 5 x 120kg
Bench Press - 5 x 130kg, 5 x 130kg, 5 x 130kg
Hammer Strength Should Press - 5 x 100kg, 5 x 100kg, 5 x 100kg
BB Shrugs - 5 x 110kg, 5 x 110kg, 5 x 110kg
BB Bicep Curl - 5 x 50kg, 5 x 50kg, 5 x 50kg
Tricep Cable Pushdown - 5 x 43kg, 5 x 43kg, 5 x 43kg

The timing I used for the Negs was X/1/5/1 (Explode up, pause 1 sec, down for 5 secs, pause 1 sec, then repeat)

My training partner helped to spot with the very heavy lifts on the way up such as bench press and BB curl, but did not assist at all with the negative stage of the rep. Really enjoyed this session, and would definatly recomend negatives to anyone. Althought this is the first time I have incorporated them into a HST program I have used them with other training routines, and always found them bennificial and would recomend people to incorporate them
 
Negatives, Week 7, Session 2

Leg press - 5 x 190kg, 5 x 190kg, 5 x 190kg
Leg Curl - 5 x 85kg, 5 x 85kg, 5 x 85kg
Calf Raises - 5 x 160kg, 5 x 160kg, 5 x 160kg
Seated Row (life fitness machine) - 5 x 105kg, 5 x 105kg, 5 x 105kg
Bench Press - 5 x 135kg, 5 x 135kg, 5 x 135g
DB Shoulder Press - 5 x 36kg, 5 x 36kg, 5 x 36kg
Shrugs - 5 x 110kg, 5 x 110kg, 5 x 110kg
Bicep BB Curl - 5 x 50kg, 5 x 50kg, 5 x 50kg
Tricep Cable Curl 5 x 46kg, 5 x 46kg, 5 x 46kg

Timing on the reps was the same as the first session - X/1/5/1 (Explode up, pause 1 sec, down for 5 secs, pause 1 sec, then repeat)

Abs -
Ab Wheel
2 sets of 20 Roll outs
2 sets of 20 oblique roll outs

(Purchased the abwheel from TK max for just £5, and it was the best £5 I've ever spent)
 
Negs, Week 8 session 4

last week of this cycle, and have to admit I am really looking forward to SD now , for a well earnt rest. Gonna do nothing but lie on the sofa. Anywho, here is how the latest session went;

Leg Press - 5 x 190, 5 x 192.5, 5 x 192.5
Leg Curl - 5 x 85kg, 5 x 85kg, 5 x 85kg
Calf Raises - 5 x 165kg, 5 x 165kg, 5 x 165kg
Seated Hammer Strength Row - 5 x 130kg, 5 x 130kg, 5 x 130kg
Bench Press - 5 x 135kg, 5 x 135kg, 5 x 140kg
Dumbell Shoulder Press - 5 x 38kg, 5 x 38kg, 5 x 38kg
Shrugs - 5 x 120kg, 5 x 120kg, 5 x 120kg
DB Bicep Curls - 5 x 20kg, 5 x 20kg, 5 x 20kg
DB tricep extensions - 5 x 22kg, 5 x 22kg, 5 x 22kg
 
whistledixie said:
I'll say! This has been one helluva cycle, Browner - nice work!
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Thanks! Every time the rep range changes I had some nice DOMS, but last week doing negs, then 10 days catching up on some call of duty on the PS3. Should co-incide with the new maps lol, then should be fit and ready to start the next cycle!
 
Browner said:
Couldnt agree more TR! Maybe we should start a forum for people who are on SD at the same time and need some online buddies lol
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Xbox Live works for me. Though my thumbs don’t get much of an SD. Though I must admit it can get tiring getting my butt kicked by what’s probably some 10 year old.
 
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