Cut and Heal: my HST journal

[Guinness5.0]

Good luck G5.0. This should be an interesting thread as Ive been contemplating HST.

Thanks bro. I think this is an ideal type of program to throw in now and again to do something slightly different. In fact I'd venture a guess that if one's goal was pure hypertrophy, HST being the mainstay of one's training with the occasional 5x5-esque program thrown in might be ideal. That's obviously just a gut feeling though.

As I see it, it's pretty adaptable to the individual's needs (seems like a good way to learn a new strength movement and get it fully dialed in before running an intensity laden program) and is a bit of a change of pace from always using the 5 rep range. I like that the important aspects (IMO anyway) of 5x5-esque programs and this are the same- managing frequency, intensity, volume and workload. HST is big on higher frequency but lower overall volume (as far as I can tell) so I'll still be learning how minipulating the big variables affects me as part of my program.

And welcome back Tom. Glad I've got someone to bounce questions off of

 

[Anthrax Invasion]

Thanks bro. I think this is an ideal type of program to throw in now and again to do something slightly different. In fact I'd venture a guess that if one's goal was pure hypertrophy, HST being the mainstay of one's training with the occasional 5x5-esque program thrown in might be ideal. That's obviously just a gut feeling though.

As I see it, it's pretty adaptable to the individual's needs (seems like a good way to learn a new strength movement and get it fully dialed in before running an intensity laden program) and is a bit of a change of pace from always using the 5 rep range. I like that the important aspects (IMO anyway) of 5x5-esque programs and this are the same- managing frequency, intensity, volume and workload. HST is big on higher frequency but lower overall volume (as far as I can tell) so I'll still be learning how minipulating the big variables affects me as part of my program.

And welcome back Tom. Glad I've got someone to bounce questions off of

Yeah, it's good to be back. Kind've a brain dump for me every once in awhile, especially when I get on threads like this.

HST is great because it can work for the masses, but in order to optimize the routine, you can tinker with numerous variables to find out what will be best. You can you isolations to bring up some weak points in symmetry and such - a program like 5x5 wouldn't be as useful for something like that.

I've had the same feeling, that HST + 5x5 is one of the better ways to go, if your goal is functional strength and hypertrophy. Something like WSB could work too, but it's more geared towards PLing and finding 1 RMs isn't really necessary for functional strength. The dynamic work would be nice.

My goal is to use HST and 5x5 until I reach the size I want and hit a good strength base, then work in cycles of training for reactivity, explosive ability, and more limit strength. Basically, raise the bar for my base strength, then learn to use that stretch explosively and absorb more force, then once that explosive ability is brought up to the point where I'm utilizing almost all of my base strength, push the bar up again.

If you have any more questions, feel free to ask. Honestly, there are a lot of knowledgable guys over on the HST boards. You may want to join up and ask some stuff there, as well.

 

[Guinness5.0]

I registered at www.hypertrophy-specific.com so I could do searches. I imagine I'll post here and there.

Funny you mention WSB as I meant to mention it in my future plans. I have never worked on dynamic movements specifically and I think I'm probably leaving a lot of strength on the table until I address them. Plus there are plenty of great assistance movements that I'd like to try that are mainstyas of most of the WSB programs I've seen.

What do you think about doing some powercleans on tues/thurs? I was thinking that if I kept my form strict (I'm still perfecting them- I'm fine at light weights but I revert to my old habits when it gets heavy) and kept the volume low they might still have some benefit for me without comprimising my HST routine.

 

[Guinness5.0]

Test week

WEDNESDAY- 10 rep maxes

Today's tests went a lot better. I was able to guess what my weigths would be much more accurately. Same format as last time- the actual set performed followed by comments:

Squat 315x10
-I put 3 plates on thinking that there was a very good chance I wouldn't get 'em all. I may have been able to handle a little more but I'll stick with this. I've narrowed my stance just a touch and have been squatting in wrestling shoes versus my standard boots. I think I'm sold on my new method as the ever elusive heel drive comes naturally when I'm flat footed.

GM 185x10
-Cake

Inc DB press 100'sx10
-If these were a couple ounces heavier I wouldn't have gotten 'em. My arms were wobbling on the way up on rep 10. I think this is my most surprising 10rm since I haven't used a dumbbell OR an incline bench at all in months.

Dips (forward lean) BWx10
-I'm not sure what to make of this. I've done tricep dips for 5 reps with a 100 pound db hanging from me AFTER close-grip bench back when I had an "arm day" . I think it's a conditioning issue and this "max" will be irrelevant once I get accustomed to the routine. I was dog tired after the db pressing and squats.

BB rows 185x10
-Pegging it at 195.

Lat pulldowns 15 platesx10
-right on

Standing OHP
-had a brain fart and forgot to do it!!!!!!! I'm fairly sure 135 is a good guess. I'll see what happens on friday.

BB curls 80x10
-85 would be perfect. I thought I'd be a lot stronger on these b/c I was curling teh 110 lb. bb for 8-9 during my last 5x5 run. At least these aren't that important to me

Skullcrushers 90x8
-surprised by this as well. Pegged at 85 and chalked up to fatigue.

I did 25 minutes of moderate cardio after this as well.

 

[Jim Ouini]

Nice 10RM's G5.0. You've kind of got me interested in doing an HST cycle soon.

I've always wanted to try DFHT too.

 

[Guinness5.0]

Nice 10RM's G5.0. You've kind of got me interested in doing an HST cycle soon.

I've always wanted to try DFHT too.

There are so many good programs out there. it'll be years before I've tried everything I want to do at least once.

 

[Jim Ouini]

I hear ya. I think it's sad how much time I wasted on the magainze routines.

 

[blut wump]

I'm starting to feel like a kid in a candy shop. DFHT, Westside, 5x5, another run at the Korte, Smolov still waiting in the wings.

I'm not yet attracted by HST but maybe your log will change that and I think you found an excellent time to take a run at the program.

 

[Guinness5.0]

I'm not yet attracted by HST but maybe your log will change that and I think you found an excellent time to take a run at the program.

It's all about goals, and this (I think) fits mine for the time being.

One thing I think you could take from this is the idea of doing the 15's for a couple weeks. The whole idea behind 'em is that you refresh your joints by flushing them with lactic acid, which has rehab benefits. Something like that could be very useful for a strength-minded trainee (BTW that's still the way I see myself, but I gotta switch gears for now ).

 

[Micker]

Cool Guinness, good luck. I am gonna try the HST once I finish my 5x5. I am on my 6th week of 5x5, so almost there. I really wanted to build my strength up and its working good, but my joints are really feeling it. I am gonna need to take it easy after this 5x5, so the HST looks perfect. Looking foward to see how it works for you.