Okay, finished my first week of HST, and I see I need to make some adjustments. Here is (essentially) what I did. Some of the exercises and rep ranges are not optimal, but with a host of injuries I'm working around, I have to do what I have to do.
I'll be doing 2 weeks at each rep range in the parenthesis.
superset x 2:
Bench Press (15/12/8)
JS Barbell row (15/10/5)
superset x 2:
High Incline DB press (15/12/8)
JS DB Row (15/10/5)
Superset x 1:
chin (rep + 0.5)
dips (rep + 1)
Machine Hip Squat, 2 sets (20/15/10)
SLDL, 2 sets (15/10/5)
curls, 1 set (15/10/5)
rope triceps pressdowns, 1 set (high reps until elbow feels better)
DB laterals, 1 set (15/10/5)
I tried doing this all in 1 workout, no fuggin' way. It takes too long, and that is WTIHOUT having to warm up. Once I hit the 5s and require warmups, I won't be able to do this at all.
Also, after supersetting the presses/rows, I'm trashed. I don't have anywhere near enough energy or wind to do legs, and I am in pretty good cardio shape.
I tried breaking it up into morning/evening workouts, but I'm still cutting my legs short. So I need to change things up. I am considering one of the 2 following training methods:
"Week" = 9 days (each bodypart gets hit 3 times in 9 days)
Day 1
superset x 2:
Bench Press (15/12/8)
JS Barbell row (15/10/5)
superset x 2:
High Incline DB press (15/12/8)
JS DB Row (15/10/5)
Superset x 1:
chin (rep + 0.5)
dips (rep + 1)
Day 2
Machine Hip Squat, 2 sets (20/15/10)
SLDL, 2 sets (15/10/5)
curls, 1 set (15/10/5)
rope triceps pressdowns, 1 set (high reps until elbow feels better)
DB laterals, 1 set (15/10/5)
Day 3
off
Day 4-6
Repeat Day 1-3, etc
Advantages:
1) An extra day per bodypart will allow me to recover a bit more so that workouts later in the "week" will be more productive
2) More energy for each workout, won't be as drained from earlier workouts
3) Less crap in one workout allows for an extra exercise or set where needed
Disadvantages
1) Each bodypart gets hit every 72 hours instead of every 48 hours
2) Cycle involves 9 consecutive weeks of training before SD rather than 7. Might require an extra week of SD for a total of 11 weeks (9 training/2 SD) rather than 8 total weeks (7/1). Over course of year, 4 cycles can be completed rather than 6.
3) Involves training on the weekend, which is presently a bit difficult.
Option B:
"Week" = 7 days (each bodypart gets hit 3 times per week, 6 training days/week)
Day 1(M/W/F)
superset x 2:
Bench Press (15/12/8)
JS Barbell row (15/10/5)
superset x 2:
High Incline DB press (15/12/8)
JS DB Row (15/10/5)
Superset x 1:
chin (rep + 0.5)
dips (rep + 1)
Day 2 (T/Th/S)
Machine Hip Squat, 2 sets (20/15/10)
SLDL, 2 sets (15/10/5)
curls, 1 set (15/10/5)
rope triceps pressdowns, 1 set (high reps until elbow feels better)
DB laterals, 1 set (15/10/5)
Day 3-4
Repeat Day 1-2, etc
Advantages:
1) Less crap in one workout allows for an extra exercise or set where needed
2) M-W-F/T-Th-S allows for consistent bodypart "days" from week to week.
3) Each bodypart gets hit every 48 hours
Disadvantages
1) Lifting 6 days/week is very draining
2) 6 days/week lifting might require 2 weeks off for recovery purposes, as well as actual SD purposes
3) Saturday workout will be difficult to coordinate (not at work)
so what's up. Anyone see any other possibilities here?
I'll be doing 2 weeks at each rep range in the parenthesis.
superset x 2:
Bench Press (15/12/8)
JS Barbell row (15/10/5)
superset x 2:
High Incline DB press (15/12/8)
JS DB Row (15/10/5)
Superset x 1:
chin (rep + 0.5)
dips (rep + 1)
Machine Hip Squat, 2 sets (20/15/10)
SLDL, 2 sets (15/10/5)
curls, 1 set (15/10/5)
rope triceps pressdowns, 1 set (high reps until elbow feels better)
DB laterals, 1 set (15/10/5)
I tried doing this all in 1 workout, no fuggin' way. It takes too long, and that is WTIHOUT having to warm up. Once I hit the 5s and require warmups, I won't be able to do this at all.
Also, after supersetting the presses/rows, I'm trashed. I don't have anywhere near enough energy or wind to do legs, and I am in pretty good cardio shape.
I tried breaking it up into morning/evening workouts, but I'm still cutting my legs short. So I need to change things up. I am considering one of the 2 following training methods:
"Week" = 9 days (each bodypart gets hit 3 times in 9 days)
Day 1
superset x 2:
Bench Press (15/12/8)
JS Barbell row (15/10/5)
superset x 2:
High Incline DB press (15/12/8)
JS DB Row (15/10/5)
Superset x 1:
chin (rep + 0.5)
dips (rep + 1)
Day 2
Machine Hip Squat, 2 sets (20/15/10)
SLDL, 2 sets (15/10/5)
curls, 1 set (15/10/5)
rope triceps pressdowns, 1 set (high reps until elbow feels better)
DB laterals, 1 set (15/10/5)
Day 3
off
Day 4-6
Repeat Day 1-3, etc
Advantages:
1) An extra day per bodypart will allow me to recover a bit more so that workouts later in the "week" will be more productive
2) More energy for each workout, won't be as drained from earlier workouts
3) Less crap in one workout allows for an extra exercise or set where needed
Disadvantages
1) Each bodypart gets hit every 72 hours instead of every 48 hours
2) Cycle involves 9 consecutive weeks of training before SD rather than 7. Might require an extra week of SD for a total of 11 weeks (9 training/2 SD) rather than 8 total weeks (7/1). Over course of year, 4 cycles can be completed rather than 6.
3) Involves training on the weekend, which is presently a bit difficult.
Option B:
"Week" = 7 days (each bodypart gets hit 3 times per week, 6 training days/week)
Day 1(M/W/F)
superset x 2:
Bench Press (15/12/8)
JS Barbell row (15/10/5)
superset x 2:
High Incline DB press (15/12/8)
JS DB Row (15/10/5)
Superset x 1:
chin (rep + 0.5)
dips (rep + 1)
Day 2 (T/Th/S)
Machine Hip Squat, 2 sets (20/15/10)
SLDL, 2 sets (15/10/5)
curls, 1 set (15/10/5)
rope triceps pressdowns, 1 set (high reps until elbow feels better)
DB laterals, 1 set (15/10/5)
Day 3-4
Repeat Day 1-2, etc
Advantages:
1) Less crap in one workout allows for an extra exercise or set where needed
2) M-W-F/T-Th-S allows for consistent bodypart "days" from week to week.
3) Each bodypart gets hit every 48 hours
Disadvantages
1) Lifting 6 days/week is very draining
2) 6 days/week lifting might require 2 weeks off for recovery purposes, as well as actual SD purposes
3) Saturday workout will be difficult to coordinate (not at work)
so what's up. Anyone see any other possibilities here?
