asdfzxcv's HST journal

[asdfzxcv]

Hello all

I have just finished a 15 week single factor 5x5 which boosted my strength quite well and I have now decided to give HST a try.It appealed to me as it seems to follow a similiar method to 5x5 with high frequency and focus on increasing resistance over time.I will be doing the following workouts alternated in a monday/wednesday/friday style system.

Workout A
Olympic squats
power cleans
push press
bench press
chins(cant get 15 straight reps on these so I will do 2-3 sets for 15reps total for the first 2 weeks.)


Workout B
Deadlift
Front Squat
push press
bench press
dips(cant get 15 straight reps on these so I will do 2 sets for 15reps total for the first 2 weeks)

As you can see there is not much difference between the workouts,only that the squats/deads get alternated.I orginally had power cleans on Workout ''B'' as well,but figured it might be a bit too much.I will be following this for 13 weeks total,with rep ranges of 15,10,5 of 2weeks each with a week of strategic deconditioning in the middle of 2 6 week cycles.

My main goal within this 13 week period is the removal of as much bodyfat as possible whilst maintaining/gaining muscle mass.I am currently around 20% bodyfat at 201 lb.I would like to lose 13-16lb of pure fat and try to get my bodyfat into the mid/low teens at least.I am not looking to get ripped or anything,I just want to get down to a decent bf% so when I bulk I dont gain 3lb of fat per 1lb muscle due to insulin resistance and poor nutrient partitioning caused by carrying excessive fat.Diet will fairly clean with about 2400 cals on non workout days and 2700 on workout days,which may be adjusted depending on rate of fat loss.

I will start this on monday as I am still in strategic deconditioning,cant wait to get this going and strip off some fat .

 

[anotherbutters]

Good luck on the new program. How are you picking your weights? As far as I can tell from your old journal, you haven't tested them.

 

[asdfzxcv]

I just used a online calculator for the 15s and 10s to give me a ballpark figure which seems fairly accurate from past experiences and probably deduct 5-10lb as I am not used to high rep training.From what I gathered the most important part is you increase the weight lifted,just like the ramp up before hitting records in 5x5.After my first 6 week cycle the maxes will be known for each rep range so the second run will be somewhat more precise.

 

[anotherbutters]

I didn't test mine either, but I think it's going to be easier for me to get away with slightly wrong weights, since I'm dropping the reps every week.

 

[asdfzxcv]

I am wondering if I should alternate the bench/push presses as well.It might be a bit much when the heavy 5s come to be doing all out sets of bench,push press and chins/dips.I might just stick with the above plan during the 15s and 10s,then do some thing like this for the 5s

Workout A
Oly squats
push press
power cleans
chins

Workout B
deadlifts
bench press
front squats
dips

Looking at that list it doesnt seem like much,but all of those lifts are fairly intense and doing 3sets of 5 on each will be a major effort.If anyone has any input in regards to my changes during the 5s please feel free to respond.

 

[djeclipse]

What does your set/repscheme look like. Do you work up to one set of your max for that day or is it more sets with your max weight?

Can you post what you plan on doing for monay? Thanks.

 

[mphowells]

I'd personally keep the same routine for the 5's as well but I would do it knowing that the bench press would be affected by the push press I had just done.

I don't think it's anything to worry about but I like to keep things consistent.

 

[asdfzxcv]

What does your set/repscheme look like. Do you work up to one set of your max for that day or is it more sets with your max weight?

Can you post what you plan on doing for monay? Thanks.

The rep system works like this for the main sets
weeks1and2-1x15
weeks3and4-2x10
weeks5and6-3x5
week7-break
week8to13-repeat first cycle

Monday I plan on going something like this in terms of weight
Olympic squats 155x15(max is 185x5 according to calculations)
Power clean 85x15(max is 105x15'' '')
Push press 75x15(max is 95x15 '' '')
Chins-as many sets as it takes to get 15 total reps

As you can see the starting weights are very light,but due to the fact that I am not used to high reps it is better to start a bit lower and build up to it.

 

[djeclipse]

So just one set of 15 and that's it, no ramping weights?

 

[asdfzxcv]

There may be a few warm ups but yeah thats pretty much it for the first 2weeks.I may do 2 sets depending on how hard it is.The 15s are intended to condition you and prepare your joints/connective tissue for the heavier weights to come.