supergaijin
New Member
Hi all- coming to the end of my first real cycle of HST and am loving the effects. My routine has been Squat, Bench, Partial SLDL, Chins, Calf work, 1 Arm Row, Arnie press, Skullcrushers and Bicep curl.
Halfway through the 5's I stopped the SLDL as my lower back was not recovering, and I was getting sore during the day if I sat at my desk for too long.
My legs have grown by leaps and bounds, my bench has improved a great deal and I have gained 6kg over the winter (albeit with a little insulation around the waist).
Am thinking about my next cycle. Even though I have had real success with the squat, I'm concerned that an injury could be on the horizon as my gym has nothing to squat with besides a Smith Machine. I've had bad knees from a sport injury when I was 15 or so and so my back I guess compensates more than it should- from what I've read about squatting on a Smith Machine- you're not in a very natural groove for lifting, and either you stand too far forward and risk your back, or stand too far back and your knees are at risk.
At any rate, I'm going to substitute the squat and SLDL with the deadlift and leg press.
I did a little bit of deadlifting before starting HST and I'm pretty sure of the form in my head. Unfortunately, at my gym there is nobody who deadlifts so all my experience comes from the internet and reading. Years of rowing has installed in me what I think is good technique as far as timing goes- ie. legs and back working together etc. however it's all just theory in some ways as I don't have anyone to critique my technique. (I belong to a Health Gym in rural Japan- the instructors from what I've seen give pretty bad instruction in technique and exercise selection.
OK- so this brings me to the crux of my post. I'm concerned about the final 5's in the deadlift as it'll start to get pretty heavy (relative to me) and although I concentrate on deadlifting safely- I'm still not 100% sure whether my technique IS safe.
Instead I'm considering doing a hybrid HST rep scheme of 1 set of 20 reps, 1x 15 and 2 x 10 reps. And then do my other exercises using the regular 15, 10, 5 reps scheme.
Can anyone offer an opinion on doing HST with the 20, 15, 10 rep format. Are my 'fears' unfounded?
Cheers
Incidentally my new workout will look something like Deadlift, Incline bench, Incline Shrug, Leg Press, Chins, Calf work, 1 Arm Row, Arnies, Tri Pushdown, and Bicep curls.
Halfway through the 5's I stopped the SLDL as my lower back was not recovering, and I was getting sore during the day if I sat at my desk for too long.
My legs have grown by leaps and bounds, my bench has improved a great deal and I have gained 6kg over the winter (albeit with a little insulation around the waist).
Am thinking about my next cycle. Even though I have had real success with the squat, I'm concerned that an injury could be on the horizon as my gym has nothing to squat with besides a Smith Machine. I've had bad knees from a sport injury when I was 15 or so and so my back I guess compensates more than it should- from what I've read about squatting on a Smith Machine- you're not in a very natural groove for lifting, and either you stand too far forward and risk your back, or stand too far back and your knees are at risk.
At any rate, I'm going to substitute the squat and SLDL with the deadlift and leg press.
I did a little bit of deadlifting before starting HST and I'm pretty sure of the form in my head. Unfortunately, at my gym there is nobody who deadlifts so all my experience comes from the internet and reading. Years of rowing has installed in me what I think is good technique as far as timing goes- ie. legs and back working together etc. however it's all just theory in some ways as I don't have anyone to critique my technique. (I belong to a Health Gym in rural Japan- the instructors from what I've seen give pretty bad instruction in technique and exercise selection.
OK- so this brings me to the crux of my post. I'm concerned about the final 5's in the deadlift as it'll start to get pretty heavy (relative to me) and although I concentrate on deadlifting safely- I'm still not 100% sure whether my technique IS safe.
Instead I'm considering doing a hybrid HST rep scheme of 1 set of 20 reps, 1x 15 and 2 x 10 reps. And then do my other exercises using the regular 15, 10, 5 reps scheme.
Can anyone offer an opinion on doing HST with the 20, 15, 10 rep format. Are my 'fears' unfounded?
Cheers
Incidentally my new workout will look something like Deadlift, Incline bench, Incline Shrug, Leg Press, Chins, Calf work, 1 Arm Row, Arnies, Tri Pushdown, and Bicep curls.