FIRST HST ROUTINE

W

wantstobeinshape

New Member
hey guys, i'll be starting my HST sept. 26...can you guys check this out and critique please?

15 rep range week 1: 2 sets per exercise

db bench: 45, 50, 55 per arm
military press: 30, 35, 35 per arm
Side laterals: 20, 20, 25 per arm
seated machine row: 135, 140, 145
skullcrushers: 55, 60, 60
ez-bar curls: 45, 50, 50
cable incline flys: 20, 25, 30 per arm
s.l.d.l: 115, 125, 135
calf raise: 180, 200, 220
weighted dips: 25, 30, 30

15 rep range week 2:

db bench (2 sets): 60, 65, 70 per arm
military press (2 sets): 40, 40, 45 per arm
Side laterals (2 sets): 30, 30, 35 per arm
seated machine row (2 sets): 150, 155, 160
skullcrushers: 65, 65, 70
ez-bar curls: 55, 55, 60
cable incline flys (2 sets): 35, 40, 45 per arm
s.l.d.l (2 sets): 145, 155, 165
calf raise: 240, 260, 280
weighted dips (2 sets): 35, 35, 40

10 rep range week 3: 2 sets per exercise

db bench: 55, 60, 65 per arm
military press: 45, 50, 50 per arm
Side laterals: 25, 25, 30 per arm
seated machine row: 165, 170, 175
skullcrushers: 75, 80, 80
ez-bar curls: 65, 70, 70
cable incline flys: 30, 35, 40 per arm
s.l.d.l: 155, 165, 175
calf raise: 240, 260, 280
weighted dips: 35, 35, 40

10 rep range week 4:

db bench (2 sets): 65, 70, 75 per arm
military press (2 sets): 55, 55, 60 per arm
Side laterals (2 sets): 30, 35, 40 per arm
seated machine row (2 sets): 180, 185, 190
skullcrushers: 85, 85, 90
ez-bar curls: 75, 75, 80
cable incline flys (2 sets): 45, 50, 55 per arm
s.l.d.l (2 sets): 185, 195, 205
calf raise: 300, 320, 340
weighted dips (2 sets): 45, 45, 55

5 rep range week 5: 2 sets per exercise
db bench: 60, 65, 70 per arm
military press: 50, 55, 55 per arm
Side laterals: 30, 30, 35 per arm
seated machine row: 205, 210, 215
skullcrushers: 70, 80, 80
ez-bar curls: 75, 80, 80
cable incline flys: 40, 45, 50 per arm
s.l.d.l: 175, 185, 195
calf raise: 280, 300, 320
weighted dips: 45, 55, 55

5 rep range week 6: 2 sets per exercise

db bench: 75, 80, 85 per arm
military press: 60, 60, 65 per arm
Side laterals: 40, 40, 45 per arm
seated machine row: 220, 225, 230
skullcrushers: 90, 90, 100
ez-bar curls: 85, 85, 90
cable incline flys: 55, 60, 65 per arm
s.l.d.l: 205, 215, 225
calf raise: 340, 360, 380
weighted dips: 60, 60, 65
for week 7 and 8 I thought I would just repeat week 5 and 6. Is that ok? What do you guys think of this?

regards
 
wantstobeinshape

Looks alright to me.

The only concern is your zigzag going too deep.

Did you check rep maxs or are you guesstimating?

Week 7 & 8 could go the same, but you may be able to push the envelop slightly as it will help you with progression, although that is up to you! Repeating is fine!
 
Is there a specific reason youre doing side laterals? I would drop them for Military or Over Head Press.
Sphinx.

Edit: I see you have MP, I would drop the Sides Laterals.
 
[b said:
Quote[/b] (Fausto @ Sep. 22 2005,5:56)]wantstobeinshape
Looks alright to me.
The only concern is your zigzag going too deep.
Did you check rep maxs or are you guesstimating?
Week 7 & 8 could go the same, but you may be able to push the envelop slightly as it will help you with progression, although that is up to you! Repeating is fine!
Click to expand...
i'm sorry if this is dumb but I have no idea what you mean by zigzag...anyway I found my rep maxes.
 
sorry I left some details out but I'm not going to work my legs or core HST style because my right knee is retarded and I just don't think abs need it. So I just do what I can with my legs and core tuesdays and thursdays.

And yes, this will be the order I do my exercises.

I added the side laterals just to work the middle muscle of my shoulder more.

Thanks to anyone who helped me, I appreciate it.

regards
 
An example of zig-zagging would be your DB press:

15's - db bench: 45, 50, 55, 60, 65, 70
10's - db bench: 55, 60, 65, 65, 70, 75
5's - db bench: 60, 65, 70, 75, 80, 85

The weight isn't in full progression (it keeps ziz-zagging like your 60,65,70 lb stages do)... I wouldn't worry about it, it's nearly impossible to avoid ziz-zagging, and it hasn't been proved hinder any gains.

-Colby
 
oh ok, I get it...there's definitely no way I can avoid that, that's just the way it came out to be. I hope that doesn't hinder any gains, that would suck bro's.

regards
 
wantstobeinshape

Your zigzag (the gong back and forth in weights from one rep range to another is way too deep IMO) but as Colby says, it should not hinder your progress, usually my zigzag when I allow it (at the moment I have none) will go two days deep that's it!

Colby thanks for jumping in there! ;)

I don't see anything wrong with side laterals as I perform them myself but yep, military press is a must IMO
tounge.gif
so why not slap in there and alternate with the laterals on a workout base.

[b said:
Quote[/b] ]I'm not going to work my legs or core HST style because my right knee is retarded
Click to expand...

Want to fix your knee, do some leg extensions from the beggining use high reps and low weights, then start doing ATG squats (@$$ To the Ground) also with low weight, your knee should come right.

Furthermore check this siteHughston health alert
 
i'll leave my routine as it is since you guys say it looks pretty good. Like I said this will be my first HST routine so I'll see how it goes. In the future, how should I go about fixing my rep ranges so I don't zigzag?

Again, thanks to everyone for the input, I appreciate it!
 
i would put skull crushers and curls last..you dont want your arms tired before your chest and back :D
 
wantstobeinshape

No one is saying don't zigzag, just minimize it, try to avoid it from going so deep into the rep range, else it becomes rather pointless and your progression is very sloooooow, if you know what I mean.

Here is an example, it is my current workout and it has no zigzagging at all in the progression.

The last column is +/- your 5 RM which is this program is not excat but it is pretty close, the program then takes you to 5RM + 120% at the very end which is between 3 - 1 RM.

Works pretty well for me, as for the exercises you will see where there are gaps, I am alternating, also I start adding isolations as the chart progresses, but that is personal and not at all mandatory.

Check it out and change it to suit your purpose, but that is how I eliminated the zigzagging, again it is a personal choice as zigzagging will happen if planned normally.

Ciao
 
you do this

15's - db bench: 45, 50, 55, 60, 65, 70
10's - db bench: 55, 60, 65, 65, 70, 75
5's - db bench: 60, 65, 70, 75, 80, 85

try this
60 60 65 65 70 70
65 65 70 70 75 75
75 75 80 80 85 85
good luck :D
 
[b said:
Quote[/b] (faz @ Sep. 23 2005,11:21)]you do this
15's - db bench: 45, 50, 55, 60, 65, 70
10's - db bench: 55, 60, 65, 65, 70, 75
5's - db bench: 60, 65, 70, 75, 80, 85
try this
60 60 65 65 70 70
65 65 70 70 75 75
75 75 80 80 85 85
good luck :D
Click to expand...
What do you guys think about faz's suggestion? Does it look alright? I thought we're only suppose to do the Max once every two weeks, but with his suggestion I 'll do it twice consecutive days.

thanks for all the help, you guys rule!
 
this is from zigzaging or undulating loads..on the faqs




If you are uncomfortable with the beginning weights for small muscle groups such as shoulders biceps triceps etc, simply decrease the number of increments and use each weight load twice. An example of this:

Mon - using 35 lbs
Wed - using 35 lbs
Fri - using 40 lbs
Mon - using 40 lbs
Wed - using 45 lbs
Fri - using 45 lbs

That way the weight is still increasing each week, and everybody is happy.

-bryan
 
ok, i'll take your advice and change my db press to what you recommended. I'll just stop one before if it feels like i'm going to failure on the day before my rep max day. Otherwise, does the rest look ok?

Thanks bro's!
 
yeah, i'll be on maintenance cals for a bit, around 2400 cals a day. I'll up it slowly, probably up to a max of 3000 - 3100 cals a day, depending on how my body puts on the weight.

regards
 
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