HIT Time! <BOOM>

**Wardie** · 18-01-2008 06:57 PM

Time to go be naughty and hit the beer!

**Wardie** · 19-01-2008 01:10 PM

Ooo last night was fairly heavy, going to have to grind out the session today.

Feel so weak.

**Wardie** · 20-01-2008 05:52 PM

20/01/2008
Workout B - Moderate

Squats
15x60KG, 15x60KG

Bent Over Row
15x40KG, 15x40KG

Dips
15xBodyweight + 2.5KG, 15xBodyweight+2.5KG

Military Press
12x24KG

Barbell Curls
15x15KG, 15x15KG

DB Flyes
15x10KG, 15x10KG

Military press went a little wrong. Thought it felt quite heavy when I got to 11 reps and then glanced at the bar realising I was lifting more than I had planned so I terminated the set there.

Totally forgot about shrugs and was in a rush so had the miss the calf raises. Not the best of sessions but I was still feeling it. I can see the two heavy days really doing some damage and causing some ache.

**Wardie** · 21-01-2008 09:21 AM

All kinds of leg doms going on here. Squatting every session is really hitting them hard.

**mxd** · 21-01-2008 12:17 PM

Lol all good then, I actually didn't get doms with the lower volume.

looking forward to the 'heavy' days?

**Wardie** · 21-01-2008 12:44 PM

Yeah can't wait to hit some PBs on the heavy days.

Yeah I might have maybe over estimated what I should be lifting on the light and moderate days but I think it looked pretty spot on. Clearly some DOMS going on though. I'm a little achey everywhere to be fair, i'm not sure my body is enjoying the type of routine but we'll see how things go.

I had a little absense from squatting because I strained my back doing a front squat, so maybe that's why i'm getting the DOMS. I suppose I did train using a PPL split for an entire year though so this is totally different for my body.

First set on the heavy days is going to be the rep max I calculated before starting, then on the second i'll go for what I think I can hit above that.

**Bison** · 21-01-2008 12:57 PM

You're getting DOMS becasue your body is in shock lol. You should be aching and sore from HST, it's tough! I get emails and PM's from people saying they've done 4 weeks of HST and it feels too easy, or feels like they're wasting their time and can they just do 5's all the time or similar

I don't understand what these people are doing in the gym tbh, I'm sore pretty much all the time haha

**Wardie** · 21-01-2008 01:57 PM

I know that's what HST is pretty much designed to do

I think it just feels so strange because I was used to only ever getting DOMS in a few muscles at once, and I had trained muscles once per week for a year.

Can't wait to hit the heavy sessions tomorrow and Thursday. Going to try get a few more calories than usual and let things rip.

**Bison** · 21-01-2008 03:27 PM

Once you've trained like this you'll never go back to old routines like Push/Pull/Legs, you realize once a week isn't optimal for building muscle.

If you think you're sore now wait until the 5's, especially the last 2 weeks

**Wardie** · 21-01-2008 03:51 PM

A question if you don't mind...

Would you advise for this run to do 5s for 4 weeks? If so do you plan the weights to increment slowly up to youyr maximum throughout the 4 weeks?

I was thinking of maybe spending the final two weeks doing a mixture, for example..

Squat

1x15
1x10
1x5