My new years journal-Single factor 5x5

[Phaded]

anyone got a link on hst i think i'm gonna try this next.. when i can't milk anything out of 5x5 anymore.. i'm trying to hit 5x5 330 bench/315 squat/225 row/ tommorow and i think i'm gonna fail on all 3 so i'm thinking if i dont hit them ill try hst next week and ill just do some light lifts all week hitting all body parts just looking for a link/journal on hst so i can get basic jist of it..

 

[asdfzxcv]

I've heard quite a few times that HST compliments the 5x5 quite nicely. HST has more emphasis on size; 5x5 on strength. People have reported good results whilst cutting too. I've just started a 6 week run of HST myself, even though I still can't squat yet. I'm doing 15, 12, 10, 8, 5 and 3 reps. I didn't bother testing my 15/10/5 rep maxes and set it up as described here:

http://www.elitefitness.com/forum/showpost.php?p=5859160&postcount=239

I like the way yours is set up,15s all the way down to 3s.I might try to do 2 weeks at each phase for a total of 12weeks,which would be a good timeframe to cut down significantly and be fairly lean for getting back into bulking up with 5x5.I havent tested my rep maxes,I will just start fairly conservatively at each phase and ramp up weights as I go to my estimated max for that rep range(found via online calculator).

My goal for this is to maintain as much muscle as possible whilst reducing my bodyfat down to a managable level with a slow-moderate cut.If I gain any strength/muscle it will be a bonus.I think the high reps may be the most effective part of the program after sitting at 5reps for so long.

Here is what I have so far
Olympic squats
Power cleans
Push press
Bench press
Chins(can probably do 7-8 but I will try to add microweights as I go.
Dips(can probably do 10-12but I will try to add microweights as I go.

Want to add but not sure if I should
Deadlifts(Not sure how I would manage deads 3x a week,especially once the weight scales up.)

Apart from that I dont know what else to add,my entire body is covered with those 6-7exercises.If anyone has suggestions feel free to share them with me

 

[anotherbutters]

As I understand it, the main principle is simply to increase the weight each workout, gradually reducing the reps to accommodate the increasing intensity. So you go from a relatively light weight for 15 reps, down to heavy and 5 reps. For 12 weeks, I suspect 2 x 6 week runs will be more effective than one long, drawn out run where the weight changes more slowly. AI knows the program very well, so hopefully he'll be able to help more if he pops in.

Phaded, there was a thread on here about HST earlier this week for more info on HST in general.

 

[Phaded]

i see ill have to find that

 

[mphowells]

About a days solid reading here:

http://www.elitefitness.com/forum/showthread.php?s=&threadid=283460

I'm going to stick the examples as much as possible and not 'tweek' it too much.
simpe 15 10 5 5(no partner for negatives). probably going to use the exercise suggested on the HSt website.

 

[Phaded]

is there current anyone doing hst?

 

[asdfzxcv]

I think I will just do 2 cycles of the conventional 15,10,5 setup for simplicity.I am still a bit short on exercises,I just dont think I need much more with the compounds I listed.Maybe all the time on 5x5 has put me off isolation exercises lol,but I just feel like I am wasting my time doing curls when I could be doing deadlifts or powercleans.Maybe I should give in and put some iso stuff just to fill in gaps.Even the HST website says this,


Utilizing lactic acid as a stimulus for tendon repair/health
Now HST incorporates a few other things such as higher reps (for lactic acid) to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons.
Compound Exercises
HST also suggests using compound exercises to maximize the effects of loading on as much muscle as possible per exercise.

Progressively Adjusting reps to accommodate Progressive Load
HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15,12,10,8,5,etc), but this is more complicated and people might not understand. Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.

 

[Phaded]

let me know when you post your setup for your hst ill prob. mimic it..

 

[mphowells]

Gonna write mine out tonight.

I'll post it in a new thread so not to hijack your 5x5 journal.

 

[asdfzxcv]

I will probably start a new journal for it.