maxy
New Member
Hi everyone! Long time no see, i was using HST for many years until 2017 where i try other models, basically RTP and leangain protocol from Martin Berkhan and Andy Morgan. Yesterday i was looking old pictures of mine and i really like how i look back then when i was still doing HST. I dont feel regrets because i lear quite a bit in my journey, specially good form/technic and have become stronger too. My last HST session was with a DL with 90 kilograms (i know, shame on me) and last week DL was with 165 kilograms for 5 reps (rtp). But i am feeling drained, i liked HST setup, the light WOs in the beginning of each cycle and the proper use of SD. So i decided to give HST a try again, this is the routine i have prepare:
Day A
DL 2x10+Warm up @ 120 kg
flat bench 2x10+WU @60
Pulldown 2x10+WU @70
Seated cable rows 1x10 @70
Standing military press 2x10 @30 (i really suck at this lol)
Triceps pushdown 1x15 @50
DB alternate Bis 1x15 @10 (my left elbow hurts)
Day B
Squat 2x10+Warm up @ 100 kg
flat bench 2x10+WU @65
Pulldown 2x10+WU @75
Seated cable rows 1x10 @75
Standing military press 2x10 @32.5
Triceps pushdown 1x15 @52.5
DB alternate Bis 1x15 @10
This is what i have been doing until yesterday (RPT):
Mon:
DL 2x 6 @165
Iso hammer row 3x8 @82,5
Wed:
Bench 3x8 @92,5
Standing MP 3x8 @42.5
Triceps pushdown 2x20 @57
Fri:
Squat 3x10 @120
Pullup 3x8 @22,5+body weight
Incline bench press 2x RPE@9 (usually 18 reps with 60-70% of bench press, 60 kg)
So this is it. This week i am doing a deload because i feel i need it, i weight 82 kg now, probably at 15 body fat, and i want to be at 10%, something around 77-75 kg, i guess.
I was not participating in this forum and not being in touch with HST for a while, i have downloaded the "manual" pinned in the forum and for what i can see not much changed, please any help would be much appreciated. If you need to know anything let me know.
Thank you in advance, a big hug from Argentina
Day A
DL 2x10+Warm up @ 120 kg
flat bench 2x10+WU @60
Pulldown 2x10+WU @70
Seated cable rows 1x10 @70
Standing military press 2x10 @30 (i really suck at this lol)
Triceps pushdown 1x15 @50
DB alternate Bis 1x15 @10 (my left elbow hurts)
Day B
Squat 2x10+Warm up @ 100 kg
flat bench 2x10+WU @65
Pulldown 2x10+WU @75
Seated cable rows 1x10 @75
Standing military press 2x10 @32.5
Triceps pushdown 1x15 @52.5
DB alternate Bis 1x15 @10
This is what i have been doing until yesterday (RPT):
Mon:
DL 2x 6 @165
Iso hammer row 3x8 @82,5
Wed:
Bench 3x8 @92,5
Standing MP 3x8 @42.5
Triceps pushdown 2x20 @57
Fri:
Squat 3x10 @120
Pullup 3x8 @22,5+body weight
Incline bench press 2x RPE@9 (usually 18 reps with 60-70% of bench press, 60 kg)
So this is it. This week i am doing a deload because i feel i need it, i weight 82 kg now, probably at 15 body fat, and i want to be at 10%, something around 77-75 kg, i guess.
I was not participating in this forum and not being in touch with HST for a while, i have downloaded the "manual" pinned in the forum and for what i can see not much changed, please any help would be much appreciated. If you need to know anything let me know.
Thank you in advance, a big hug from Argentina
