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Thread: Middle-aged guy trying HST for the first time

  1. #1
    Join Date
    Aug 2012
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    13

    Default Middle-aged guy trying HST for the first time

    I will be starting HST tonight for the first time. I am almost 55 years old, 6'0" and 190lbs. After long layoff, I've been working out diligently for over 6 months with good results. Working out heavy each time 3-4 times per weekly has been a little hard on the joints and gains have been slowing down. Here is my HST plan.

    Workout days will be F-Su-Tu. Plan on 6 week cycle, but may add 2 more weeks continuing with the 5-rep max.
    15 reps - 2 sets/2sets
    10 reps - 2/1
    5 reps - 2/1 (1/1 on iso bi's and tri's)

    Squat - Deadlift - Squat (Repeat)
    Leg Curl
    Dips - Hammer Incline (Alternate)
    Chins - BB Rowing (Alternate)
    Shrugs
    DB Seated Press
    Preacher EZ Curl
    JM Press
    Standing Calf Raises

    Any feedback or comments will be gratefully accepted.
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  2. #2
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    Aug 2012
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    13

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    Just finished second day of 15 reps. It was quite brutal finishing 2 sets of 15 reps for each of the exercises. I was completely drained. I don't know if I will be able to continue the full two weeks doing 2 sets of 15.
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  3. #3

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    You can just do 1 set of 15s per exercise if you like. The 15s are mainly to prep your muscles and joints for the upcoming heavier weights. The burn feeling you get is the lactic acid flushing through. What I did was only 2 sets of 15s on the big lifts and just 1 for the rest.
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  4. #4
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    Aug 2012
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    Third day of 2x15 went perfect. Hard, but had sufficient energy throughout. I believe it was the 2nd set of 15 Deadlifts that burned me out the other day. I will limit the DL's to only one set.
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  5. #5
    Join Date
    May 2007
    Location
    Northeast Ohio
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    Bear in mind that the higher rep work takes a bit of getting used to - for anyone. Give your body a chance to adjust to the HST methodology this cycle - I think you'll be amazed where you'll be strength and endurance-wise when you hit your first SD. Welcome to the forum!
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  6. #6
    Join Date
    Jan 2005
    Location
    Michigan, USA
    Posts
    5,714

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    Yeah, I never do more than one set of deads or squats in the 15s. F that. If I do two sets on the 15s of either of those, the workout is pretty much over. Drop to one and go from there.
    PRs:

    Squat - 485 lbs
    Bench - 315 lbs
    Deadlift - 635 lbs
    Total - 1435 lbs
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  7. #7
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    Aug 2012
    Posts
    13

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    Thanks for the input from you both. I did not realize the leap from 6-10 reps to 15 reps could be so demanding, especially with the relatively light weights. The other exercises were just fine, but the 2nd set of deads just killed me, as I suspect he 2nd set of squats will in the second week of 15's with the increasing weights. I will limit those to one set.
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  8. #8
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    Aug 2012
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    13

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    Finished my first week of 10's last night, each one a little harder than the last. I feel sore all over, but the good kind of sore. Going to do only 1 set of 10's for the second week at the heavier weights as suggested by Bryan, but looking forward to the challenge of the 5's.
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  9. #9
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    Aug 2012
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    Started my 2nd week of 5's and have been enjoying HST more and more each workout. Strength is progressing faster than expected. Tired and sore, but nagging shoulder pain is almost gone. Stubborn lats are finally showing some gains with weighted chins and heavier rowing. Two more workouts, SD, then I will begin my second cycle.
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  10. #10
    Join Date
    Oct 2005
    Location
    Plymouth, England
    Posts
    5,415

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    5s are great for all the tension-related muscle building goodness, but it's a good idea to add in a high-rep set to finish off for each of your main compounds too because you don't want to miss out on the metabolic/fatigue PS up-regulating effects, especially if you do 5s/3s/negs for an extended period.

    Something in the region of a set of 10-15 reps will do the trick. If you don't do this then you may find that your muscles feel a little "flatter" than they did during the 15s and 10s. Tension and strain are still king though so it's not a big deal if you can keep the load on the bar going up over time.

    (No need to burst eyeballs over the metabolic sets. Save your CNS for the heavy stuff.)
    Last edited by Lol; 09-23-2012 at 09:31 AM.
    "Be the best that you can be."

    PR's:
    Deadlift: 215kg (474lb) - pre-hernia!
    Low-bar Back Squat: 190kg (419lb) 16/04/10 @BW ~210lb
    Bench: 130kg (287lb) 01/02/13
    Total: 1,180lb
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