ManosHandsOfFate
New Member
I have decided to take the plunge and cease my linear 5x5 (which I've been on for over a year) and start HST. I'm testing my max's this week on Mon, Wed, and Fri, and will take the following week off. Here is my setup:
Workout 3 days per week, full body everyday (Mon, Wed, Fri).
Rep ranges will be 12-9-6. I decided to go a bit lower overall since I'm trying to cut a few pounds, so I want to keep my lifts a bit heavier.
I will be putting my max lifts on workout number five in each mesocycle, and will attempt to go beyond that mark on the 6th workout by 5%.
After doing much reading about volume/load, my goal is to reach 15 total reps each workout - but the first set must be at least the goal for that particular mesocycle. For example, for the 9 rep mesocycle, I will bust my a** to try and hit at least 9 reps on my first set, then cluster to hit the other 6. I know it's advised that we don't go to failure using HST, but at the same time I want to know if I get stronger in a certain rep range. The only way that I can do this is if I push hard on the 5th and 6th workout. I can take solace in knowing that the following week will be a bit easier. Not only that, but if I do set new records, it'll be easy to set up my next cycle using the new max's I set
Leg Press
Smith machine lunges
DB incline
DB flat
Chin-ups
DB row
Tricep pushdown w/rope
BB bicep curl
Sit-ups
The plan is to drop the isolation work on the second week of each mesocycle in order to concentrate more on the compound lifts. As mentioned, I will perform cluster sets to reach certain rep goals, though I can't imagine needing to do this until the sometime during the second week.
Some current stats (as of 6/25/2007)
Age: 28
Height: 5'8"
Weight: 178.5
BF% (last tested on 6/25/06, weight 187.5, skin calipers): 8.6%
5 rep max's
Squat (ATG): 326.25
Bench: 277.5
Pendlay row: 225
Incline bench: 251.25
Deadlift: 385
I just cycled off of creatine monohydrate, and plan on staying off during my HST cycle. The only relevant supplments that I will be taking are various protein powders.
All cardio will be comprised of brisk walking on a treadmill, 3.0 speed 5.0 incline.
Workout 3 days per week, full body everyday (Mon, Wed, Fri).
Rep ranges will be 12-9-6. I decided to go a bit lower overall since I'm trying to cut a few pounds, so I want to keep my lifts a bit heavier.
I will be putting my max lifts on workout number five in each mesocycle, and will attempt to go beyond that mark on the 6th workout by 5%.
After doing much reading about volume/load, my goal is to reach 15 total reps each workout - but the first set must be at least the goal for that particular mesocycle. For example, for the 9 rep mesocycle, I will bust my a** to try and hit at least 9 reps on my first set, then cluster to hit the other 6. I know it's advised that we don't go to failure using HST, but at the same time I want to know if I get stronger in a certain rep range. The only way that I can do this is if I push hard on the 5th and 6th workout. I can take solace in knowing that the following week will be a bit easier. Not only that, but if I do set new records, it'll be easy to set up my next cycle using the new max's I set
Leg Press
Smith machine lunges
DB incline
DB flat
Chin-ups
DB row
Tricep pushdown w/rope
BB bicep curl
Sit-ups
The plan is to drop the isolation work on the second week of each mesocycle in order to concentrate more on the compound lifts. As mentioned, I will perform cluster sets to reach certain rep goals, though I can't imagine needing to do this until the sometime during the second week.
Some current stats (as of 6/25/2007)
Age: 28
Height: 5'8"
Weight: 178.5
BF% (last tested on 6/25/06, weight 187.5, skin calipers): 8.6%
5 rep max's
Squat (ATG): 326.25
Bench: 277.5
Pendlay row: 225
Incline bench: 251.25
Deadlift: 385
I just cycled off of creatine monohydrate, and plan on staying off during my HST cycle. The only relevant supplments that I will be taking are various protein powders.
All cardio will be comprised of brisk walking on a treadmill, 3.0 speed 5.0 incline.
