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RyanF
Member
I see what you did there.
Been running HST for the past few months, really enjoy it, ive modified it to 15, 12 and 8 rep 2 week blocks over the 15, 10 and 5`s and i keep the rest periods down to 1:30 and under for everything. This is not a strength training program but that said progress is progress and if you increase the poundage every 6 week cycle your still getting stronger..
The lifts i run are;
Squats
DB Bench press
Deadlifts or Hypers
OHP
Chins or DB Rows
Tricep work
Bicep work
Abs ( hanging leg raises, weighted decline situps etc )
3x a week sticking to the way its written as far as poundages are concerned.
Seems to be doing the trick, have gained 2-3kg since the start of the year and still got my abs. Pure strength gains are hard to measure the way the program is laid out but ive been able to add 5% to the next cycle each time through comfortably.
The lifts i run are;
Squats
DB Bench press
Deadlifts or Hypers
OHP
Chins or DB Rows
Tricep work
Bicep work
Abs ( hanging leg raises, weighted decline situps etc )
3x a week sticking to the way its written as far as poundages are concerned.
Seems to be doing the trick, have gained 2-3kg since the start of the year and still got my abs. Pure strength gains are hard to measure the way the program is laid out but ive been able to add 5% to the next cycle each time through comfortably.
RyanF
Member
I like it.
Grunta
Packing a Huge Member
Mine's the same as Judgeys.
Not exactly a revolution, but its what works for me.
Day 1 (exhaustin day)
Chest - flat bench, incline, flys
Tric - dips, press downs, overhead, and rope
Bic - ez bar, flat bar, db curls, machine (one set to pump)
Day 2
Back - chins, t-rows, db rows
Shld - smith press, db presses, sides, rears, traps
Day 3
Legs - squats, smith mach squats, heck squats, extensions, hami extensions
Calves - 9 sets
Abs - 4 sets, dont mind if I miss out as chicks loooove a round gut!!!
Day 4
Get yelled at by wife
Get attacked by kids
Do shit around the house to stop the yelling
Repeat from Day 1
Not exactly a revolution, but its what works for me.
Day 1 (exhaustin day)
Chest - flat bench, incline, flys
Tric - dips, press downs, overhead, and rope
Bic - ez bar, flat bar, db curls, machine (one set to pump)
Day 2
Back - chins, t-rows, db rows
Shld - smith press, db presses, sides, rears, traps
Day 3
Legs - squats, smith mach squats, heck squats, extensions, hami extensions
Calves - 9 sets
Abs - 4 sets, dont mind if I miss out as chicks loooove a round gut!!!
Day 4
Get yelled at by wife
Get attacked by kids
Do shit around the house to stop the yelling
Repeat from Day 1
Lol.
Almost identical to mine. Sept the sholders and bis are switched.
Wife and kids is the hard day...
Yup, Its the best Day! motivation is at 190% chest/tri/shoulder day 100% Bi's/Back day and 70% legz days...
Thinking of switching shoulders out to a 4th day, and adding forearms and abs to it...
