hulkeye's workout journal

[Hulkeye]

Week 1
Day 1 PUSH

• Flat barbell bench, dips, bicycle or captains chair

Day 2 PULL

• Pulls ups, straight bar curls, rows

Day 3 PUSH

• Arnold press, squat, calf raises

Day 4 PULL

• Dead lift, clean, Turkish get up

Week 2
Day1 PUSH

• Dumbbell butterflies, skulls, weighted side bends

Day 2 PULL

• Close grip pull down, upright row, inverted sit-ups

Day 3 PUSH

• Thruster, burpee, farmers walk

Day 4 PULL

• Dumbbell curls, front squats, ab planks

thruster - hold 2 dumbbells at shoulder height, squat down keeping the dumbbells in the same position, stand back up and drive the dumbbells straight up into locked position.
burpee - stand, crouch, kick back to pushup position, kick up to crouch, explosive jump for height

[Hulkeye]

so i started this routine on Sunday May 20. i plan on using it for 6 to 8 weeks to see how it treats me. its 4 days a week, 2 weeks. i have never tried a 2 week routine but have heard good things so i figured id give it a try. i had to take the last 3 weeks off from the gym, i had my wisdom teeth out and was on several medications. the real problem was i tend to clench my jaw when lifting heavy and that was extremely painful for me. but im all better now and really excited about this routine. i would also like to post some progress pics at some point. i have the before pics, but i dont want to post them until i have the after pics

one concern i do have is what intensity i should use for this routine. my last routine was heavy, 4 sets of 6, once i hit 6 i up the weight until i can do 4 sets of 6 again, then up the weight again. this routine lasted for 7 weeks and gave me excellent gains. it was however extremely taxing on my body. it was more of an isolation routine and think thats why the recovery and motivation was proving to be difficult. thats another reason i wanted to try a more compound routine that incorporates some isolation work, but more full body movements. for now, ill begin doing what i was doing before, 4 sets of 6. ill try this for about 2 weeks, then make adjustments if needed. wish me luck!

What are your fitness goals that were in the back of your mind when you designed this workout plan? That will provide a clue about the intensity you should have.

All plans look good/easier on paper than what they actually are. DB thrusters and burpees will keep you honest.

[Hulkeye]

ok, so below is my new routine for HSST. The idea came from .V., these are just my weights week by week, and how i feel after each workout, hope you enjoy

[Hulkeye]

You will do a heavy day, light day, and medium day each week.
Heavy: 5 sets of 5 ending with last weeks heaviest 3 rep set.
Light: The first 3 sets from heavy day, then a 4th set using set 3's weight.
Medium: Repeat Heavy day's first 4 sets. Then the last set add 2.5% to the weight you used on heavy day and do only 3 reps.

Bench Press:
heavy set: 195 5 rep max

5x5 - heavy: 100, 115, 130, 150, 175
4x5 - light: 100, 115, 130, 130
4x5, 1x3 - medium: 100, 115, 130, 150, 180

5x5 - heavy: 105, 120, 135, 155, 180
4x5 - light: 105, 120, 135, 135
4x5, 1x3 - Medium: 105, 120, 135, 155, 185

5x5 - heavy: 110, 125, 140, 160, 185
4x5 - light: 110, 125, 140, 140
4x5, 1x3 - Medium: 110, 125, 140, 160, 190

5x5 - heavy: 115, 130, 145, 165, 190
4x5 - light: 115, 130, 145, 145
4x5, 1x3 - Medium: 115, 130, 145, 165, 195

Dead lift:
heavy set: 255 5 rep max

5x5 - heavy: 135, 155, 180, 210, 235
4x5 - light: 135, 155, 180, 180
4x5, 1x3 - Medium: 135, 155, 180, 210, 240

5x5 - heavy: 140, 160, 185, 215, 240
4x5 - light: 140, 160, 185, 185
4x5, 1x3 - Medium: 140, 160, 185, 215, 245

5x5 - heavy: 145, 165, 190, 220, 245
4x5 - light: 145, 165, 190, 190
4x5, 1x3 - Medium: 145, 165, 190, 220, 250

5x5 - heavy: 150, 170, 195, 225, 250
4x5 - light: 150, 170, 195, 195
4x5, 1x3 - Medium: 150, 170, 195, 225, 255

Squat:
heavy set: 235 5 rep max

5x5 - heavy: 125, 145, 165, 190, 215
4x5 - light: 125, 145, 165, 165
4x5, 1x3 - Medium: 125, 145, 165, 190, 220

5x5 - heavy: 130, 150, 170, 195, 220
4x5 - light: 130, 150, 170, 170
4x5, 1x3 - Medium: 130, 150, 170, 195, 225

5x5 - heavy: 135, 155, 175, 200, 225
4x5 - light: 135, 155, 175, 175
4x5, 1x3 - Medium: 135, 155, 175, 200, 230

5x5 - heavy: 140, 160, 180, 205, 230
4x5 - light: 140, 160, 180, 180
4x5, 1x3 - Medium: 140, 160, 180, 205, 235

Bent Over Row (Pendalay)
Heavy set: 185 5 rep max

5x5 - heavy: 95, 110, 125, 145, 165
4x5 - light: 95, 110, 125, 125
4x5, 1x3 - Medium: 95, 110, 125, 145, 170

5x5 - heavy: 100, 115, 130, 150, 170
4x5 - light: 100, 115, 130, 130
4x5, 1x3 - Medium: 100, 115, 130, 150, 175

5x5 - heavy: 105, 120, 135, 155, 175
4x5 - light: 105, 120, 135, 135
4x5, 1x3 - Medium: 105, 120, 135, 155, 180

5x5 - heavy: 110, 125, 140, 160, 180
4x5 - light: 110, 125, 140, 140
4x5, 1x3 - Medium: 110, 125, 140, 160, 185

Overhead Press
Heavy set: 155 5 rep max

5x5 - heavy: 75, 90, 105, 120, 135
4x5 - light: 75, 90, 105, 105
4x5, 1x3 - Medium: 75, 90, 105, 120, 140


5x5 - heavy: 80, 95, 110, 125, 140
4x5 - light: 80, 95, 110, 110
4x5, 1x3 - Medium: 80, 95, 110, 125, 145


5x5 - heavy: 85, 100, 115, 130, 145
4x5 - light: 85, 100, 115, 115
4x5, 1x3 - Medium: 85, 100, 115, 130, 150


5x5 - heavy: 90, 105, 120, 135, 150
4x5 - light: 90, 105, 120, 120
4x5, 1x3 - Medium: 90, 105, 120, 135, 155

[Hulkeye]

first week is done. heavy set from week 2 is done, today i do light set. feeling okay, working compound lifts 3 days a week is tough, and my body is still adjuting to it, but it feels good. i may not be able to continue with just 1 day off in between work outs, i think after some workouts i may need more rest time, but we shall see. feel free to post comments or questions you may have

also, you will notice that my first 4 weeks are all below what i can do for my 5 rep max. thats because you have to work up to your 5 rep max for 4 weeks, then hopefully, set new 5 pound gains a week for the following 4 weeks