Paul Brewer-Jensen
New Member
Hey All,
I have not posted here in a while. Recent changes in priorities, however, have motivated me to revisit HST. I have renewed my interest in gaining strength while at the same time preserving the integrity of my 46 year old joints. The principle of progressive loading is going to be my main independent variable. The dependent variables will be number of reps per set and how strong I get at the end of each cycle. My constants will be rep cadence (blow up and 2 to 3 pants down with no rest at lockout and a pause in the loaded stretch, AKA continuous tension reps) workout frequency (three full body workouts per week), and a full time ketogenic diet with intermittent fasting (about 6AM to 2PM). I sleep better on a stomach that is mostly empty.
The exercise selection is also constant. The routine is the following:
full close grip deadlifts (standing on a platform so that the bar is at ankle height with feet wider than hands)
overhead box squats below parallel
hack lunges knee to floor
three chair pushups
full close grip pullups
I will do one work set per exercise as the HST protocol requires, but I will do all work sets to momentary muscular failure. Because I am doing continuous tension rep sets, I think that the drain on the CNS will be minimized. It is a limited failure and I like the way it feels.
I will increase the weights every workout. Since this is my first cycle, it will serve as a RM finding mission for RM's from 10 all the way down to 1. Ten RM is the high end because that is how many high quality full close grip pullups I can do with just my body weight. I am shooting to get all of the other exercises in rep line with the pullups.
without further ado, here is the first workout.
full close grip deadlifts- 205# x 11 reps
overhead box squats- 140# x 9 reps
hack lunges- 65# x 10 reps
three chair pushups- 30# x 7 reps
full close grip pullups- 5# x 7 reps (the deads took a little wind out of my pullup sails)
All in all a short and sweet workout. I am already looking forward to Tuesday morning"s workout.
Peace
I have not posted here in a while. Recent changes in priorities, however, have motivated me to revisit HST. I have renewed my interest in gaining strength while at the same time preserving the integrity of my 46 year old joints. The principle of progressive loading is going to be my main independent variable. The dependent variables will be number of reps per set and how strong I get at the end of each cycle. My constants will be rep cadence (blow up and 2 to 3 pants down with no rest at lockout and a pause in the loaded stretch, AKA continuous tension reps) workout frequency (three full body workouts per week), and a full time ketogenic diet with intermittent fasting (about 6AM to 2PM). I sleep better on a stomach that is mostly empty.
The exercise selection is also constant. The routine is the following:
full close grip deadlifts (standing on a platform so that the bar is at ankle height with feet wider than hands)
overhead box squats below parallel
hack lunges knee to floor
three chair pushups
full close grip pullups
I will do one work set per exercise as the HST protocol requires, but I will do all work sets to momentary muscular failure. Because I am doing continuous tension rep sets, I think that the drain on the CNS will be minimized. It is a limited failure and I like the way it feels.
I will increase the weights every workout. Since this is my first cycle, it will serve as a RM finding mission for RM's from 10 all the way down to 1. Ten RM is the high end because that is how many high quality full close grip pullups I can do with just my body weight. I am shooting to get all of the other exercises in rep line with the pullups.
without further ado, here is the first workout.
full close grip deadlifts- 205# x 11 reps
overhead box squats- 140# x 9 reps
hack lunges- 65# x 10 reps
three chair pushups- 30# x 7 reps
full close grip pullups- 5# x 7 reps (the deads took a little wind out of my pullup sails)
All in all a short and sweet workout. I am already looking forward to Tuesday morning"s workout.
Peace