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)
Dips - Hammer Incline (Alternate)
Chins - BB Rowing (Alternate)
DB Seated Press
Preacher EZ Curl
Standing Calf Raises
Any feedback or comments will be gratefully accepted.