Duanes first run at HST

[spodoinkle]

Just finished up 2 weeks of HST 15s, it looked like this:

SQ. 65 67.5 70 72.5 75 77.5
OHP. 26 28.5 31 32.5 32.5 35
D.LIFT. 65 67.5 70 72.5 75 80
INC. BENCH. 50 55 57.5 60 62.5 65
ROW. 37.5 40 42.5 45 47.5 50
CALF RAISE. 80 85 90 95 100 105
CLOSE GRIP. 37.5 40 42.5 45 47.5 50
H.CURL. 20 22.5 25 27.5 30 32.5

[spodoinkle]

The only way I can describe the 15s this time was pure hell! The first day I could hardly walk after, I was in pain for a good hour! It got better towards the end and I repped off 20 of everything the last night, but I doubt I'll do 15s again, maybe lower it to 12s... I've kept all lifts the same except I've swapped to incline bench, this will go back to flat for the 5s.

[pb75]

Hi mate, so you did not raise the weights for your second run then, this not necessary then?

[spodoinkle]

Naw I meant I kept the lifts the same as in not swapping or taking anything out. I've raised the lifts on the final day of each 2 week block by 5kg and adjusted the rest accordingly. If I knew how to copy over a spreadsheet it might look a bit tidier, maybe Pkant can help me?

[Platti]

How are you finding the size gains on HST. Currently running on SL5x5 which is giving me some minor improvement but looking to move onto this soon and hoping it'll pack a little more muscle on.

[tony4100]

Quote

How are you finding the size gains on HST. Currently running on SL5x5 which is giving me some minor improvement but looking to move onto this soon and hoping it'll pack a little more muscle on.

Yeah me too. I have been over to the HST forum and the thread "simplify to win" is 39 pages and has 381 replies!! Hardly simple! Everyone has there own ideas how to set up a routine. That why I like Stronglifts 3 exercises every other day, simple. 5/3/1 is, again, so simple.

Duane, from what I have read here you have lumped all the SL exercises into one session, so in my first week of 15's I could do :-

Mon, wed & Friday

Squat
Bench
OHP
BOR
DL

I notice that you also include calf raises, dips, chins and close and incline bench.

So confused lol!!

[spodoinkle]

Quote

How are you finding the size gains on HST. Currently running on SL5x5 which is giving me some minor improvement but looking to move onto this soon and hoping it'll pack a little more muscle on.

Well I used SL for 8 months and have done 1 1/2 rounds of HST to date, my chest has went from 38.5 to 41 inches so all good.

[spodoinkle]

Hi Tony, well the main mist I get from that thread is to limit your lifts to no more than 8. TBH if I was to go at another round I'd limit it to 4 and leave out the isolations altogether, splitting into 2 something like:

A: Squat, bench, pull-up, calf raise
B: Dead, Dip, row, calf raise

or something similar.This Benidorm trip is really messing things up! My plan this year was 3 rounds of HST, then a weight loss programme which would have set me up rightly for September which is when I usually go on holiday.

[Dolphinski]

I wouldn't bother with the calf raise tbh, it's gonna take more than HST to give you big calves!

Personally I think it works fine with 6 or 7 compounds, when I hit HST again later in the year I'll probably do:

Squat, Bench, Row, Overhead Press, Weighted Chins, Weighted Dips

Although I can't do deads because of long term back issues but if I could I'd throw them in alternate training days and switch the squats for leg presses on those days.

I'm really enjoying 5/3/1 atm but can't wait to do a couple more cycles of HST over the summer!

[Platti]

Quote

Well I used SL for 8 months and have done 1 1/2 rounds of HST to date, my chest has went from 38.5 to 41 inches so all good.

Awesome, I'm so getting on this next.