Review My Routine Please

S

Smirnov

New Member
Hi all, guys. Today I started my first HST cycle. So, please, vote my routine.
Rep/sets to microcycles
15x3 2 weeks
10x3 2 weeks
5x3 2 weeks
and 5x3 2 weeks with additions in each exercise in the end.
Routine

A. Bench Press
Bent over barbell row
Squats
Barbell Curl

B. Deadlift
Pulldown
Dips - Chest Version
Military Press

1 week A-B-A
2 week B-A-B
Started with 75% of PM
 
Do 2x15 instead of 3x15. If you can do pullups, I'd replace the pulldown with chinups. More functional and less opportunity to cheat when the weight gets heavy.

Other than that, looks alright. Pretty minimalist which is a good thing. You can throw in another leg movement if you want IMO. Hack squat, front squat, good morning, etc.
 
Looks good. I agree with Tango, that you only need 2 x 15 instead of 3 x 15. Personally I would do SLDLs for 15 reps, and replace it with full dead lifts at the 10 rep stage, just because full deads for 15 reps, I find it hard to breathe.

Good luck!!
 
TangoDown said:
Do 2x15 instead of 3x15. If you can do pullups, I'd replace the pulldown with chinups. More functional and less opportunity to cheat when the weight gets heavy.

Other than that, looks alright. Pretty minimalist which is a good thing. You can throw in another leg movement if you want IMO. Hack squat, front squat, good morning, etc.
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Browner said:
Looks good. I agree with Tango, that you only need 2 x 15 instead of 3 x 15. Personally I would do SLDLs for 15 reps, and replace it with full dead lifts at the 10 rep stage, just because full deads for 15 reps, I find it hard to breathe.

Good luck!!
Click to expand...
Thx for help guys! Lets go
 
Smirnov said:
1 week A-B-A
2 week B-A-B
Started with 75% of PM
Click to expand...
@Smirnov,

Routine looks good and as previously advised reduce 15 reps phase to 2 sets, but why no shoulder work in Routine A?

Also how do you intend to progress through each microcycle for both routines - 75% / ??% / 100%?
 
mickc1965 said:
@Smirnov,
Routine looks good and as previously advised reduce 15 reps phase to 2 sets, but why no shoulder work in Routine A?
?
Click to expand...
I think there is enough indirect load from bench press. IMHO

mickc1965 said:
Also how do you intend to progress through each microcycle for both routines - 75% / ??% / 100%?
Click to expand...
Sorry, this is my mistake;) 70% / 85% / 100%
For example my 2x10 pm of bench press is 100 kg. I will have 3 times bench press in 2 week microcycle:
mon 70 kg 2x15
fri 85 kg 2x15
wed 100 kg 2x15.
It is correctly?
 
I personally would use 80 / 90 / 100% as I feel that 70% of each rep range is too low to start with
 
Your routine is very good and i think you might be getting the results now. You are doing it in a nice way. Keep doing.
 
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