Rate my HST programme....

[spodoinkle]

After reading up on HST I have came up with the following programme:

Workout A : Squat, Bench, Row, Calf Raise, Chin Up
Workout B : Squat, Overhead Press, SL Deadlift, Close Grip Bench, Calf Raise

I plan on doing the usual alternating days, Mon, Wed, Fri.

2 wks 2x15, 2 wks 2x10, 4 wks 2x5

At the moment I am doing Starting Strength Advanced and want to finish this off and at least reach my short term goal of 3x5 130kg. before I start HST. My max lifts so far are SQ 3x5 127kg, DL 1x5 145kg, Bench 3x5 106.5kg, OHP 3x5 57.5kg @ bodyweight 81kg.

My aim is to use it for a couple of rounds to put on a bit of mass and then do madcow, I am the same size I was when I started SL 5x5 in April. Does this look OK for a beginner? Ive noticed on the HST forum that some switch OHP to push press in the week of 2x5, is this the right way to go? Cheers.

[spodoinkle]

Short term goal is 3x5 130kg squat!!!!

[Dolphinski]

You can switch to push press if you physically can't get the bar up but you should aim for a standing shoulder press as long as possible. I'll use a push press for the last rep or 2 if i have to.

Re your routine: Personally i'd blast everywhere 3 times a week. If you do a B-A-B week, you're only hitting your chest once in a week, HST is supposed to be high frequency and you're supposed to hit each body part 6 times in 2 weeks to allow for decent progression. Your program will not do this and therefore doesn't really adhere to HS principles.

To be honest, i don't think you need to cycle an HST routine at all until you get to the heavy 5s, where you might do well to cycle deads away from squats, but if you can handle it, then don't bother, it's only for a few weeks anyway. Also, i'd recommend you cycle your exercises antagonistically to give yourself more time to recover, so you'd do legs/back/chest/back/chest/bi/tri type thing.

Make sure you're eating for bulking and that you've got all your starting numbers correct. Your first session on the 15s should be no less than 50% of your 5RM weight, or no less than 70% of your 15RM weight, whichever is higher. The first session of your 10s should be no less than 70% of your 10RM and similarly for the 5s. You'll probably find that your first cycle will have a fair few adjustments as you go but your second cycle will fall into place and you should start hitting some PBs at the end of it.

If you need any help with it, just shout mate.

[spodoinkle]

Cheers Dolphinski, I have all my maxes and figures worked out so I'll just throw all into one workout and see how it goes. Are these decent enough stats to begin with, or would you recommend doing a couple of rounds of Madcow first? And would swapping the last 2 weeks of 2x5s for 2x2 rep maxes fall under HST principles?