First-Time HST Routine For Me

[qbert]

Hello - I've been reading the site, and I'm excited to get going. I've already started figuring out my 15,10, and 5 maximums, but I'd like some advice on the routine I set up. I'd like to do one workout 3 times weekly (not AM/PM...just PM). Is this too much alternating? Should I replace curls and/or tri pulldowns with something that's less isolated? For sets, I'm planning on doing:

2 sets of each during 15s
2 sets of each during 1st week of 10s
1 set of each during 2nd week fo 10s
2 sets of each during 1st wk of 5s
1 set of each during 2nd week of 5s

Squat /Leg Press
Chin-up /Row
Tri pulldown /Dip
Inline Bench Press /Flat Bench Press
Bent-over Lateral Raise /DB Overhead Press
DB Lateral Raise /DB Lateral Raise
Calf Raise /Calf Raise
Curl /Curl

Any advice would be appreciated!

Thanks,
Jeff

 

[skinnyman]

your 3x a week will work fine.
i'm just a little worried about the volume going down from 15s to 5s but since it's your first time in HST i think it will still give you a blast.

and you might want to add drop sets on the 5s
wait for some more replies

 

[Fausto]

qbert

Your plan looks cool.

The alternating is just fine as well not complicated at allo, which will allow you some cool progression along the way

One thing though, for sets I'd recommend:

15's one set throughout as these can be an experience, depends how you trained previously, but these have been known to make you throw up if you not used to them.

10's - most of us stick to maximum 2 sets, one warmup one work set (chosen weight).

5's and negs most of us go for three sets because it feels little but that really depends on personal choice, again 2 sets warmup, one work set.

Also it makes it easier to manage the heavy weights if you gradually up them from a manageable weight.

Negs can get heavy so go by feel and use a partner.

Only chnage I'd make is to use decline bench instead of flat so that you have 15 degree incline and same decline, flat basically hits the same area as the 15 degree but the slight incline is easier on the shouledrs.

Ciao

 

[qbert]

Hi. Thanks for the replies. Fausto, you mentioned, "1 warm-up, 1 work set" or "2 warm-ups, 1 work set". Excuse my ignorance, but what is a work set? Is it just a set at the planned weight, where a warm-up set is a set at less than the planned weight?

Thanks!
qb

 

[imported_dkm1987]

Quote[/b] (qbert @ May 10 2005,10:33)]Hi.  Thanks for the replies.  Fausto, you mentioned, "1 warm-up, 1 work set" or "2 warm-ups, 1 work set".  Excuse my ignorance, but what is a work set?  Is it just a set at the planned weight, where a warm-up set is a set at less than the planned weight?
Thanks!
qb

Yup, your work set is the set in which you are lifting your planned weight.