Final HST Questions

[Wardie]

Just a couple of questions before I get started tomorrow.

How light do you go on light days? For example....

Lets say my 15RM Squat is 70KG, should I squat 50KG for the light and then 60KG for the moderate? Or should the increment be less?

If I have a 25KG 5RM for Incline Dumbbell Press, how do I spread this over 2 weeks of light, moderate and heavy sessions?

Light - 20KG
Moderate - 23KG
Heavy - 26KG

?

How long do you officially do the 5x5 for? 2 weeks then you decide what to do with the final week?

[Bison]

Workout 1 - Squat 15x45kg, 15x47.5kg
Workout 2 - Squat 15x50kg, 15x52.5kg
Workout 3 - Squat 15x55kg, 15x57.5kg
Workout 4 - Squat 15x60kg, 15x62.5kg
Workout 5 - Squat 15x65kg, 15x67.5kg
Workout 6 - Squat 15x70kg, 15x72.5kg

That is the model you need to work off over each rep scheme. For the heavier compounds I increase on average 2.5kg per set usually. Obviously less on other lifts.

Even if you aren't squatting (or whatever) in every workout and are alternating, as you are with lunges, you still use that model. So if you're squatting on the evens, 2-4-6 then you'd do:

Workout 2 - Squat 15x50kg, 15x52.5kg

Workout 4 - Squat 15x60kg, 15x62.5kg

Workout 6 - Squat 15x70kg, 15x72.5kg

Or something very similar, you could just do 5kg jumps every set.

Hope that helps/makes sense?

[Bison]

Don't worry about thinking you're missing out on something by squatting with just 45kg. Change the tempo and use the light weight to really learn the form. Lower for a count of 4, pause for 2 and then power up as hard as possible, then straight back down. Really go ATG on every single rep.

Then have just 45 secs rest and do the next set. Trust me IT WILL hurt

[Wardie]

I'll post a plan up shortly with the exercises, do you mind checking it?

[Wardie]

Ok I know this is a pain in the backside, but can any of you guys check over this plan please?

Workout A 15 Rep Maxes:

Lunges: 44KG
SLDL (Unsure, experimenting)
Incline DB Bench Press: 15KG
Chins: +2KG
Upright Row: 44KG
Close grip bench press: 34KG
Standing Calf Raise: 50KG (Experimenting)

Workout B 15 Rep Maxes

Squats: 64KG
Bent Over Row: 44KG
Dips: +5KG
Military Press: 24KG
Barbell Curls: 19KG
Shrugs: (Unsure, experimenting)
Standing Calf Raise: (Unsure, experimenting)
DB Flyes: 12.5KG

Week 1

Workout A - Light

Lunges: 34KG, 34KG
Incline DB Bench Press: 10KG, 10KG
Chins: Bodyweight/Negatives
Upright Row: 30KG, 32KG
Close grip bench press: 24KG, 24KG

Workout B - Light

Squat: 44KG, 44KG
Bent Over Row: 34KG, 34KG
Dips: Bodyweight, Bodyweight
Military Press 14KG, 14KG
Barbell Curls: 12.5KG, 12.5KG
DB Flyes: 7.5KG, 7.5KG

Workout A - Moderate

Lunges: 40KG, 40KG
Incline DB Bench Press: 12.5KG, 12.5KG
Chins: Bodyweight, Bodyweight
Upright Row: 38KG, 38KG
Close grip bench press: 24KG, 24KG

Week 2

Workout B - Moderate

Squat: 54KG, 54KG
Bent Over Row: 40KG, 40KG
Dips: +2.5KG, +2.5KG
Military Press 18KGKG, 18KG
Barbell Curls: 15KG, 15KG
DB Flyes: 10KG, 10KG

Workout A - Heavy

Lunges: 44KG, 46KG
Incline DB Bench Press: 15KG, 17.5KG
Chins: +2KG, +4KG
Upright Row: 44KG, 46KG
Close grip bench press: 34KG, 36KG

Workout B - Heavy

Squat: 64KG, 70KG
Bent Over Row: 44KG, 46KG
Dips: +5KG, +7.5KG
Military Press 24KG, 26KG
Barbell Curls: 19KG, 22KG
DB Flyes: 12.5KG, 12.5KG

[HBK]

I used to do 15 reps on a heavy workout with a minute rest, I remember the shaking and the pain.

[Wardie]

Any comments on how that looks guys? Have I got it about right?

[Curt]

Looks good man.

Bison knows his HST!

[mxd]

Perfect

[Wardie]

All good to go tomorrow then