finished 15's - need feedback

rioman

New Member
Hi all
I started lifting weights about 4 months ago, and 2 weeks ago I started my first HST cycle. I have just finished my 15's and I'm looking for some feedback on what I've done so far. any feedback from experienced HST'ers would be appreciated.
all weights are in KG. all exercises done for 1 set excluding warmups:

15's:
------
Squat: 35 - 40 - 40 - 45 - 45 - 50
Leg Curls: 25 - 25 - 30 - 30 - 35 - 35
Standing Calf Raise: 50 - 50 - 55 - 55 - 60 - 65
Lat Pulls: 35 - 35 - 40 - 45 - 45 - 50
Dumbell Rows: 12.5 - 12.5 - 15 - 15 - 17.5 - 17.5
Dumbell Curls: 5 - 5 - 7.5 - 7.5 - 10 - 10
Incline Dumbell Press: 10 - 10 - 12.5 - 12.5 - 15 - 15
Dumbell Shoulder Press: 7.5 - 7.5 - 7.5 - 10 - 10 - 12.5
Tricep Pulldown (cable): 25 - 30 - 35 - 35 - 40 - 40
Shrugs: 12.5 - 12.5 - 15 - 15 - 17.5 - 17.5

as you can see I'm not very strong, and I'm a little concerned about zigzagging. my 10 rep maximums arn't too different from the 15 rep maximums so I'm worried that the 10's won't be different enough from the 15's.

thanks for your help
eric
 
rioman

The good old rhetoricalquestion sabout zigzagging :D

There are two ways to either minimize it or avoid it:

1 - take 65% of 1 RM as the maximum for 15's, 70 - 75% for 10's, 80 - 85% for 5's and finally 100% for negs, you will get some zigzagging but not much and it will not be too diffrent from your current weight repetition .:butbut

2 - Work all your weights in % from your 1 RM, this way you totally avoid zigzag but mind you the progression is quite rigourous in which case I suggest you do max 2 sets for 10's, and 3 if you can with 5's, that is including your warmups and only one working set.
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If you are in doubt I can post you my latest program and you take it from there.

One other thing, we really are not bothered as to how strong you are, but how well you will do after 1, 2 or 20 cycles for that is what we are here for
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Do not worry about 1000 pound benches and such like, because that is for the "nutcases" anyway
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, just push and enjoy!

Ciao
 
thanks for your reply fausto. some good tips there.

I'll search the archives now that I know what to look for
 
Read the FAQ on Zig Zagging or Undulating Load, this explains it all.

One thing I would recommend because of your strength is keep doing what you are doing, double up on the progression. This will help elimante some of the zig zag to an extent and you will still have the same outcome in max weight.
 
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