Cut and Heal: my HST journal

[gjohnson5]

This doesn't look like an HST program at all...
It's not a high rep program like german volume training...

Please look at this chart to get an idea of how to do HST
http://www.hypertrophy-specific.com/hst_II.html

 

[Guinness5.0]

Itl's also not a progressive overload program either

Huh? The weights go up each session. Isn't that the def. of "progressive overload"? BTW I thought progressive overload and progressive resistance were synonomous. No?

 

[gjohnson5]

Huh? The weights go up each session. Isn't that the def. of "progressive overload"? BTW I thought progressive overload and progressive resistance were synonomous. No?

This isn't HST
http://www.hypertrophy-specific.com/hst_index.html

Please read this link strategic deconditioning is a lowering of the weights which also causes hypertrophy
4) Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has

 

[Guinness5.0]

Please look at this chart to get an idea of how to do HST
http://www.hypertrophy-specific.com/hst_II.html

Perhaps my max test post was confusing- that is not a template as to exactly how this will be run, it's just a test of my maxes in the 15 rep range. I'm not doing 1 set of all of 'em. Some movements (yet to be completely nailed down) will get two sets.

EDIT: the addendums are my target weights for workout 6- the friday of week 2. I'll be working up from low weights aftr an SD week.

 

[Guinness5.0]

Gjohnson I think you're misunderstanding me-

I've read the site you linked quite thouroughly and I'm running the program pretty much verbatim. I'm using slightly different exercises- I will never do lateral raises, hamstring curls or any other isolation movement (other than some arm stuff) without carryover to the heavy compound stuff. I'm cringing at using the pulldown station but 15 reps for pullups is a ways away for me. I'm also using this thread as a reference:
http://www.elitefitness.com/forum/showthread.php?t=283460

These posts from the above thread are relevant to my setup:
http://www.elitefitness.com/forum/showpost.php?p=3160768&postcount=4

http://www.elitefitness.com/forum/showpost.php?p=3278456&postcount=16

If that's not right then I'm totally lost. This jives with the info on www.hypertrophy-specific.com.

I appreciate your suggestions, but I think I'm on the right track here.

 

[Jim Ouini]

Where's Tommy T when you need him?

 

[Cynical Simian]

Crap. That is what I meant. I guess that makes sense. I just HATE cardio and HIIT makes it bearable.

I suppose I can do it in the evening before dinner, or just do a longer, moderate session in the a.m.

Thanks bro

Or just have a meal beforehand if you want to do HIIT in the morning. The size and composition can vary; something like oats and whey protein or even whey alone would be good. It doesn't have to be big (and probably shouldn't be if you don't want it to end up on the road), but just make sure you aren't doing HIIT on a completely empty stomach.

 

[Guinness5.0]

Or just have a meal beforehand if you want to do HIIT in the morning. The size and composition can vary; something like oats and whey protein or even whey alone would be good. It doesn't have to be big (and probably shouldn't be if you don't want it to end up on the road), but just make sure you aren't doing HIIT on a completely empty stomach.

Would that be beacause HIIT will cause the body to go very catabolic if there are few nutrients in the bloodstream?

 

[Guinness5.0]

Well good luck with it. I've never tried HST but I've glanced through the program, looks pretty cool.

For my down time between 5 x 5/3 x 3's I did progressive resistance in 10-15 rep ranges for 2 week periods, compound moves only. My joints did feel better, especially my shoulder and knee.

Anyway, looking forward to seeing how you like it, especially since you've run the Starr program a couple times.

BTW, does HST specify a rep tempo? Low intensity/high rep/4-2-2 tempo was killer for me, after 1 set I was begging for 5 x 5

Thanks Jim

Here's a link to answer your q:
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=1

 

[Guinness5.0]

Thanks G5.0, I've been meaning to go read up on HST for months. Now I can just read your log.

Good luck and get well soon. How long is this scheduled for?

Thanks bro.

Here are the phases:
Weeks 1 and 2: Test maxes and rest (respectively)
Weeks 3 and 4: 15's: 6 workouts (mwf, mwf) progressing in weight at a set increment per exercise w/ the final workout's weights set at my maxes. Basically, you take your max for that rep range and work backwards to get your weights. My squat goes like this: 195, 205, 215, 225, 235 and finally 245. For the smaller movements I'm moving in 5 lb increments.
Weeks 5 and 6: 10's
Weeks 7 and 8: 5's

Normally weeks 9 and 10 would be negatives, but I'm not going to do them.