shibs' training journal

[shibs]

So in order to keep track of progress, and to test if this is going to work for me, (which i'm skeptical, but my fingers are crossed!) i'm going to log everything in here. I've decided to go with an HST program which i've researched a LOT. I'm training Mon, Wed, and Fri with cardio inbetween. Now, since i'm used to lifting lots of individual muscles, i couldn't help but stay with my roots. The programs not all compound lifts, but a mixture of the two. It goes like this..

Mon: Workout A
Wed: Workout B
Fri: Workout A
Mon: Workout B
and so on...

Workout A is this...
Bench Press - 1 set
Inc. DB Flys - 2 sets
Squat - 2 sets
Hamstring Curls - 2 sets
EZ-bar Tri Ext. - 2 sets
Lat Raises - 2 sets
Wide Grip Pullups - 2 set
DB Rows - 2 sets
Preacher Curl - 2 sets
DB Shrugs - 2 sets
Calf Raises - Decided to go with the calf excercise Nelson Montana posted about..
Abs on the pulley Mach - 2 sets
Diggers - 2 sets

Workout B...
Weighted Dips - 1 set
Pec Deck - 2 sets
Frost Squat - 2 sets
Hamstring Curls - 2 sets
Tri Pushdown - 2 sets
Lat Raises - 2 sets
Wide Grip Pullups - 2 sets
DB Rows - 2 set
Concentration Curls - 2 sets
DB Shrugs - 2 sets
Calf Raises - same as above
Abs on pulley mach. - 2 sets
Choppers - 2 sets

For those who are not familiar with the HST program, your first 2 weeks in at 15 reps, the next 2 weeks at 10 reps, and the last 4 weeks at 5 reps. You're supposed to gradually build up to your 15/10/5 rep max (whatever your on). and on the final day of that particular week, you should be repping your rep max. If that makes any sense?

Now you have to understand that this program is going against a LOT of what i believe and practice in weight training. The fact that i'm only doing a fraction of my rep max, and now getting a really tired feeling is hard for sure. And also only doing 2, or in some cases 1 set KILLS me! But, it is proven to work so i'm giving it a try.

I know there is going to be lots of criticism, and all is definitely welcome as i really want to learn from the more experienced members on this forum, but before you say anything to critical just take a look at this example HST workout at the bottom of this page, which is where i got the basis of my template. (Even i don't agree with lots of this stuff). Do you guys know for sure that this will work? As i am still very skeptical!

hypertrophy-specific.info/imgs/tables_3daysplit.gif

 

[Tblock1]

No deadlifts, only one set of bench and weighted dips? Damn....

 

[JDid23]

No deadlifts, only one set of bench and weighted dips? Damn....

i thought the same thing.... and the fact that there are curls every workout plus the back work that hits biceps. . Even though SLDLs don't work you as much as deads and you can't use as much weight, it's still a good lift.

However, this is hypertrophy specific training and it's planned for hypertrophy, not strength. The person who made the program also has to be credible and the program probably worked for quite a few people or it wouldn't be so well known.

 

[shibs]

It also bugs me alot... but thats the way it was set up. I still get 9 chest workout sets a week though. thats what its all about. are you guys as skeptical as me on this too? and i'm going to put deadlifts in there next cycle

Also, i'm scared about the fact that its going to be sooo easy the first week. you start at only a percentage of your rep max until you build yourself up, and the first week is going to be so low that i doubt i'm going to even get tired. but, i'm going to the gym today so i guess we'll find out

 

[Andalite]

You can do Deadlifts on HST lol....I can help with your HST plan if you like. It's really easy to do it...I used to post on the hst forums on the hsn site.

 

[shibs]

You can do Deadlifts on HST lol....I can help with your HST plan if you like. It's really easy to do it...I used to post on the hst forums on the hsn site.

that'd be great.. i'll send you a pm

 

[Andalite]

I've replied. Good luck

 

[shibs]

Ok, well day 3 into the program and it took me a while to start because i had to refine it with the other information i just picked up. I'm using andalite's post to help shape the program, here it is for reference. http://www.elitefitness.com/forum/weight-training-weight-lifting/hst-thread-543498.html

I'll also attach my workout program which i made up for the first 2 weeks (15 rep mesocycle).
I'm only doing compound excercises for the first mesocycle, but that'll change for the next 3. also only doing 1 set for now. If you look at the first set, thats my 15rm, and after that the next workouts will be new PRs. I just finished my 2nd workout today, and friday will be a new PR so hopefully i can hit all those.

Today my workout went good, definitely feel tired CNS wise with all the compound lifts. on military press, i had to hit my last few while going up on my toes to get a little momentum. My DB rows are really explosive. Should they be this way? Or should i slow them down? And lastly, i did diggers, but it felt like my shoulders were getting tired before my sides did :\

Any input is always welcomed.

Thanks especially to JDid23 and Andalite for helping me start out the program right.

 

[shibs]

Todays workout was great. Hit all new PR's. Doing dips everytime i went down my left elbow felt like i hit my funny bone everytime. kinda freaked me out lol but other than that it was good as usual.

 

[CitizenKane]

Frost Squat - 2 sets

Is that like where you run around in the snow with a barbell on your back? Hardcore!