Upcoming HST cycle...

WSUcougs · 07-03-2006, 12:39 AM

I'm about to start HST, will be finding my maxes this coming week and then it's SD

Need a little help figuring out the lifts I should do. In my opinion my main weaknesses are arms (bi's,tri's, and forearms), upper chest, and lats. My strengths are chest, legs, and lower back. So I'd definitely like to focus on the weaknesses.

What I've come up with:

-Squats (front or regular?)
-DL or SLDL (which?)
-Seated Military or DB press
-BB Curl or DB Curl (can't decide between the two)
-Incline DB
-Weighted Dips
-Rows (which kind? Yates, pendlay, etc.)
-CG or something for tri's

That's 8

Anybody have any suggestions, comments, criticism?

Any input is greatly appreciated!

abar · 07-03-2006, 11:58 AM

The usual advice on the HST forum is to skip SD while you are cutting.

Your routine looks fine. Front or back squats, whichever you like, I'd suggest Romanian DLs, and if you find your lower back is getting hammered towards the end you can AB squats and DLs. You'll probably be able to handle it since you've been doing the 5x5.

As for addressing your weak points, I'd suggest looking through the Pimp book for methods of addressing weak points. Namely, stretch point exercises.

Short One · 07-03-2006, 01:08 PM

Quote:

Originally Posted by abar

The usual advice on the HST forum is to skip SD while you are cutting.

Your routine looks fine. Front or back squats, whichever you like, I'd suggest Romanian DLs, and if you find your lower back is getting hammered towards the end you can AB squats and DLs. You'll probably be able to handle it since you've been doing the 5x5.

As for addressing your weak points, I'd suggest looking through the Pimp book for methods of addressing weak points. Namely, stretch point exercises.

*shocked*. Really?. Skip SD *not sure if you're being sarcastic*
I'm about to start my rep maxs right now (just finished warm up).

blinKme431 · 07-03-2006, 01:25 PM

I never knew you do SD BEFORE you even start the program...they say to do it after 6-8 weeks of being on HST. Anyway, when I start HST I'm just going to use what's on their site: http://www.hypertrophy-specific.com/hst_II.html

I just have one question. They say for chest to do dips and then in parentheses they say 'use dumbbells if shoulders bother you'. What do they mean? Do Decline dumbbell presses instead?

Short One · 07-03-2006, 01:28 PM

Quote:

Originally Posted by blinKme431

I never knew you do SD BEFORE you even start the program...they say to do it after 6-8 weeks of being on HST. Anyway, when I start HST I'm just going to use what's on their site: http://www.hypertrophy-specific.com/hst_II.html

I just have one question. They say for chest to do dips and then in parentheses they say 'use dumbbells if shoulders bother you'. What do they mean? Do Decline dumbbell presses instead?

Yeah, you start an SD after finding your maxes.
Today I'm doing my 15s, 10s in 2 days, and 5s in 4 days.

Then you SD (normally, first I've heard of the cutting exclusion) for 9-16 days before starting your proper cycle..
And again after week 8

LSU1 · 07-03-2006, 02:01 PM

its good WSU. however, i would recommend adding some sort of vertical pulling movement, (chins/pullups) to address your lats, since you feel they are a weakness. Also, doing DB presses it is difficult to make the more minor weight changes from workout to workout like with BB presses without making it too easy. So thats another thing to consider.

WSUcougs · 07-03-2006, 02:09 PM

Quote:

Originally Posted by abar

The usual advice on the HST forum is to skip SD while you are cutting.

Your routine looks fine. Front or back squats, whichever you like, I'd suggest Romanian DLs, and if you find your lower back is getting hammered towards the end you can AB squats and DLs. You'll probably be able to handle it since you've been doing the 5x5.

As for addressing your weak points, I'd suggest looking through the Pimp book for methods of addressing weak points. Namely, stretch point exercises.

Well it's back to bulking for me

So I guess I still need to SD

Never heard of the 'Pimp Book', where can I find it?

WSUcougs · 07-03-2006, 02:13 PM

Quote:

Originally Posted by LSU1

its good WSU. however, i would recommend adding some sort of vertical pulling movement, (chins/pullups) to address your lats, since you feel they are a weakness. Also, doing DB presses it is difficult to make the more minor weight changes from workout to workout like with BB presses without making it too easy. So thats another thing to consider.

How much are you supposed to add to each lift every workout? I thought I read that you had to add 10lbs. Maybe I misread something.

I'll add pullups to my workout. Not sure if I can get 15 though. We'll see

Thanks everyone for the help!

Short One · 07-03-2006, 02:25 PM

Quote:

Originally Posted by WSUcougs

How much are you supposed to add to each lift every workout? I thought I read that you had to add 10lbs. Maybe I misread something.

I'll add pullups to my workout. Not sure if I can get 15 though. We'll see

Thanks everyone for the help!

The norm is working back 5% from your relevant Rep Max.
Here's a link to another post I posted for another

WSUcougs · 07-03-2006, 03:06 PM

Quote:

Originally Posted by Short One

The norm is working back 5% from your relevant Rep Max.
Here's a link to another post I posted for another

Hmmm...so I may have to use a BB. I really like DB's though

Haven't really touched them in months.

Short One · 07-03-2006, 03:08 PM

Quote:

Originally Posted by WSUcougs

Hmmm...so I may have to use a BB. I really like DB's though

Haven't really touched them in months.

Know what you mean. Think that's the point LSU1 was trying to make.
I've resorted to all BB exercises.

WSUcougs · 07-03-2006, 03:09 PM

Quote:

Originally Posted by Short One

Know what you mean. Think that's the point LSU1 was trying to make.
I've resorted to all BB exercises.

Yeah, I think I'll end up doing that. Just got a little too excited about DBs

abar · 07-03-2006, 09:57 PM

cougs, PM me your email address and I'll send you the Pimp book, and the Max-Stim booklet by Dan (dkm) which is interesting also.

WSUcougs · 07-04-2006, 12:53 AM

Quote:

Originally Posted by abar

cougs, PM me your email address and I'll send you the Pimp book, and the Max-Stim booklet by Dan (dkm) which is interesting also.

PM sent.

Found my 15 rep maxes today. Wow, is all I can say! Going from 5 reps the last few months to 15 is intense

Felt extremely pumped everywhere.

Short One · 07-04-2006, 03:01 AM

Quote:

Originally Posted by WSUcougs

PM sent.

Found my 15 rep maxes today. Wow, is all I can say! Going from 5 reps the last few months to 15 is intense

Felt extremely pumped everywhere.

Isn't it?.. I got hammered this morning. Probably wasn't so bad for me, given I was doing 10s for squat, bench, bo row and military on my particular beginner 5x5 routine.

John Prophet · 07-04-2006, 08:43 AM

hehe, I did powerlifting for the last year until a couple months back....I was doing a large amount of sets but usually only 3 or 4 reps..occasionally 5....so I switched back to bodybuilding a few months ago and YES it was a BIG difference all of a sudden trying to do 8-12 reps..ESPECIALLY on squats

at the same time I started using a little timer to keep the rest periods shorter....HUGE difference

so I am sort of having to learn to work thru the pain barrier all over again