HST Workout Thread

E

EctoSquat

New Member
Post your HST routines here for everyone to see. We'll start of with my 6 month layout:

<span style='font-size:11pt;line-height:100%'>Part I - months 1 + 2</span> <span style='color:green'><span style='font-size:11pt;line-height:100%'>[COMPLETED]</span></span>

Weeks 1 + 2 = 15 reps
Weeks 3 + 4 = 10 reps
Weeks 5 + 6 = 5 reps
Week 7 = 5RMs
Week 8 = Find 12, 8, and 4 RMs

The Routine:
Squat
SLDL
Bench Press
Bent Rows
Military Press
EZ Bar Curls
Lying Tricep Extension
Calf Raise

reps were 1x15, 2x10, and 3x5

<span style='color:red'><span style='font-size:11pt;line-height:100%'>Part II - months 3 + 4</span>

Weeks 1 + 2 = 12 reps
Weeks 3 + 4 = 8 reps
Weeks 5 + 6 = 4 reps
Weeks 7 + 8 = 4RMs

The routine for weeks 1-6:
Squat
SLDL
Bench Press
Bent Rows
Shoulder Press
Curls
Lying Tri. Ext.
Shrugs
Calf Raise

reps will be 1x12, 2x8, and 3x4

The routine for weeks 7-8:
Squat
Deadlift
Bench Press
Bent Rows
Shoulder Press

reps will be 4x4

For weeks 7 + 8 it's just the big lifts, with more sets. I'm also switching to regular deadlift for this block.</span>

<span style='font-size:11pt;line-height:100%'>Part III - months 5 + 6</span>

Weeks 1 + 2 = 10 reps
Weeks 3 + 4 = 6 reps
Weeks 5 + 6 = 3 reps
Weeks 7 + 8 = 3RMs

The routine for weeks 1-6:
Squat
Deadlift
Bench Press
Bent Row
Military Press
Curls
Lying Tri. Ext.
Shrugs
Calf Raises

reps will be 2x10, 3x6, and 4x3

The routine for weeks 7 + 8:
Squat
Deadlift
Bench Press
Power Cleans

reps will be 5x3
 
Started my 13th cycle yesterday:

A:

Dips
Chins
Incline DB press
Seated Rows
French Press
Incline DB Curls

B:

Lateral raise
Shrugs
Squats

6 workouts per week A Monday, B Tuesday, etc.

Reps 15's, 12's, 8's for one week each then two weeks of 5's with drops the last week of 5's. Tempo is adjusted based on number of sets per exercise to maximize each set.

1 set for 15's, 2 sets of compounds and shoulders for 12's and 8's and 3 sets of compounds and shoulders for 5's. Bis and Tris remain at 1 set throughout.

Abs and hyperextensions done twice per week. I do one-legged hyperextensions which really hits the hamstrings hard.

Just came off 13 days of SD. I was going for 14 days but I couldn't last that long without a workout fix.


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13 cycles of HST? Now that's commitment if I've ever seen it
worship.gif
Did you just start and never stop? Or did you do 3 cycles, do something else, then some more cycles?
 
I'm in the midst of my 6th cycle.
This is my workout:


Week 1 - 18's
Week 2 - 15's
Week 3 - 12's
Week 4 - 10's
Week 5 - 8's + Dropsets
Week 6 - 5's + DS's
Week 7 - 3RM's + DS's
Week 8 - Negs + DS's

Exercises, not necessarily in this order:

Shrug
EZ curl bar
Squats / Leg Extensions
Leg Curls
Tri Scull Crushers / Tri Push Downs
Arnold Press / Lateral Raise
DB Bench Press / Dips
One Arm Rows / Chins






JWJ
 
just about to start fifth cycle. Cycle 1 to 4 looked like this:
Bench Press
One Arm Row
Incline Bench Press
Chins
Push Presses
Curls
Squat
Calf Raise
Abs

Six weeks on one week off
15's one set each exercise, 10's two sets first exercise per muscle group, 1 set second exercise, 5's two sets per exercise.

i'm about to try the following

six day's per week alternating workouts a and b

workout a
Low Incline Bench
Low Incline flys
One Arm Rows
Chins
Push Presses
Rear Laterals
Shrugs
Barbell Curls
Dumbell crossfaces (one arm dumbell tricep ext)

workout b
Squats
Calf raises
Abs
Cardio (Hiit mostly)

sets and reps as in previous cycles. looking to drop some bodyfat this cycle.
 
Here's the cycle I'm about to start:

Flat bench press
Incline dumbell press
Squat
Deadlift
Calf raises
Military press/Dumbell overhead press
Bent-over dumbell rows
Bicep curl (bar)/(dumbells)
Tricep extenstions (dumbell)/Skull crushers
Shrugs
Reverse/wrist curls

I'm thinking about switching up the arm exercises that have &quot;/&quot;s every week. Is this a good idea, or should I switch next cycle?

-WhiteBro
 
My third cycle:

A)
2x bench press
2x flys
2x french press
1x lateral raises
1x crunches

B)
1x squats*
2x bent over rows
2x chins
2x db curls on incline bench
1x rotatorcuff

*only twice a week for lower body maintenance

Training 6 days a week.

week 1 60% of 1 rep max
week 2 65%
week 3 70%
week 4 75%
week 5 80%
week 6 85%
week 7-8 up the weight to 90% or stay at 85%.

I don't have a rep sheme like 15, 15 10, 10, 5, 5. I just finish each set about 2 reps close to failure.
I get sore the first workout on each week and a little on the second. On the third workout I add some dropsets or push it closer to failure to get sore again.
SD = ~12days
 
11th cycle

squat 2 times a week
dips/incl bench
press
chin/row
some curls on no chin days
shrug
abs

thats it ;)
 
[b said:
Quote[/b] (WhiteBro @ June 25 2004,9:24)]Here's the cycle I'm about to start:
Flat bench press
Incline dumbell press
Squat
Deadlift
Calf raises
Military press/Dumbell overhead press
Bent-over dumbell rows
Bicep curl (bar)/(dumbells)
Tricep extenstions (dumbell)/Skull crushers
Shrugs
Reverse/wrist curls
I'm thinking about switching up the arm exercises that have &quot;/&quot;s every week. Is this a good idea, or should I switch next cycle?
-WhiteBro
Click to expand...
What you're doing with arms is fine. I would replace deadlifts with SLDLs, because deadlifts and squats may be too much.
 
WORKOUT A:
Squats
Incline Db Press
BB Rows
Side Laterals
Cg Bench
Incline Curls
Standing Calf Raise
Weighted Crunches

WORKOUT B:
Deadlifts
Dips
Chins
Db Press
Skull-Crushers
Hammer Curls
Seated Calf Raise
Weighted Leg Raises

I usually do 1x15, 2x10, 3x5 ( 2 weeks of each ) and then 2 weeks of 4 sets of 3 reps. On my current cycle, however, I'm doing 2x15, 3x10, 4x5, which I may have to reduce the sets back to my previous.
 
[b said:
Quote[/b] (Brick @ June 26 2004,11:15)]On my current cycle, however, I'm doing 2x15, 3x10, 4x5, which I may have to reduce the sets back to my previous.
Click to expand...
I think the workouts would get too long with 3x10 and 4x5, especially during the 5RM week. I'll be doing 4x4, but with only a few exercises.
 
I do :

- Incline flies
- flat DB press
- Squat ( once a week because I have a problem with my knees )
- Lat pulldown
- cable rows
- Press behind the neck
- barbell shrugs
- Alternate curl
- Lying triceps extension
- calf raises

I do some extreme stretching after I'm done with each bodypart ( about 2x 1min ).
 
[b said:
Quote[/b] (EctoSquat @ June 27 2004,7:45)]
[b said:
Quote[/b] (Brick @ June 26 2004,11:15)]On my current cycle, however, I'm doing 2x15, 3x10, 4x5, which I may have to reduce the sets back to my previous.
Click to expand...
I think the workouts would get too long with 3x10 and 4x5, especially during the 5RM week. I'll be doing 4x4, but with only a few exercises.
Click to expand...
Yes, they are a bit long. So what I've decided to do is cut out a couple more exercises:

Workout A:
Squats
Incline Db Press
Cable Rows
Standing Calf Raise
Weighted Crunches

Workout B:
Deadlifts
Dips
Chins
Seated Calf Raise
Weighted Leg Raise
 
just started my new cycle: 1 x 15, 2 x 10, 3 x 5

squat alternate w/ leg extension
leg curl
calf raise
flat bench
db row
dip
chin
military press
rear lateral
shrug
incline hammer curl
db french press
 
[b said:
Quote[/b] (Brick @ June 28 2004,4:46)]Yes, they are a bit long. So what I've decided to do is cut out a couple more exercises:
Workout A:
Squats
Incline Db Press
Cable Rows
Standing Calf Raise
Weighted Crunches
Workout B:
Deadlifts
Dips
Chins
Seated Calf Raise
Weighted Leg Raise
Click to expand...
Do you like doing abs HST style? Just curious.
 
EctoSquat: Yes I enjoy doing abs HST style. It may add a little thickness to the waist line, but I don't think it will be to the point of making me look fat or having a protruding stomach. Besides, I don't want to have to get down to a to low of a bodyfat before I can see my abs. Right now I'm probably somewhere in the 14% to 16% bf and can see the top couple abs, just barely, but their begining to show through. I'm cutting this cycle trying to take it slow and get down to about 10% bf or a little lower, so hopefully everything works out well.
 
This is my first ever HST cycle...

Squat/Leg Press
Leg Curl
Bench Press/ DB Bench Press
Chin ups (lat pulldowns)/ Seated Cable Row
Reverse DB Fly
Shrugs
EZ-Bar Bicep Curl/ EZ-Ba Reverse Curl
Dip (Bench Dip)/ Tricep Pushdown
Seated Calf Raise
Seated Shoulder Press/ Lateral Raise
Cable Crunch (cable from above)

Weeks 1 and 2: 1 set 15 reps
Week 3: 2 sets 10 reps
Week 4: 1 set 10 reps
Week 5: 2 sets 5 reps
Week 6: 1 set 5 reps
Weeks 7 and 8: 1 set 5 RM (Compound lifts only)

A lot I just added, like I started out only going to do 1 set every week, then I heard I should do 2 sets first week then 1 second week (15s aren't like that because I had alrdy finished the first week of 15s.) I only just added the abs and the weeks 7 and 8 of the 5 rep maxes.

Input please.
 
Program A - M/W/F
1. Calf Press on Hammer Strength Leg Press
2. Hammer Strength Leg Press
3. Hammer Strength Incline Press (10º Angle)
4. Hammer Strength Shoulder Press
5. Cybex Bicep Curl
6. Barbell Shrugs

Program B - T/Th/Sa
1. Calf Press on Hammer Strength Leg Press
2. Barbell (Complete Rounding) SLDL*
3. Hammer Strength Seated Row
4. Hammer Strength Lat Pulldown
5. Cybex Tricep Extension
6. Weighted Grip Machine

*Despite the immense amount of information regarding the lack of safety when rounding the back during the stiff legged deadlift, I continue to. The reasoning behind this is simple - the SLDL is the only active movement used to induce myotrauma on my erector spinae, so, in turn, I use the movement for the better portion of the posterior chain. I have used it for years without injury and I feel that it is a movement that I have covered well enough (in regard to neural ability) to perform safely.
 
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