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Thread: First HCT-12 workout--Any suggestions?

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  1. #1
    Wannabebig Member
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    First HCT-12 workout--Any suggestions?

    HCT-12 looks interesting so I have decided to give it a try. Did I do it correctly? I plan on doing the 3 day split. Looking for any advice or suggestions. Here is what I did:

    Bench: 195x6, 195x6, 205x6, 215x6, 225x6, 225x4, 225x1
    Lat pulldown: 110x6, 120x6, 120x6, 130x6, 130x6, 130x6, 130x2, 130x2
    Low pulley row: 110x6, 130x6, 130x6, 140x6, 150x6, 150x6, 150x2, 150x2
    Standing barbell press: 75x6, 85x6, 85x6, 85x6, 85x6, 90x6, 90x2, 90x2
    Close grip bench: 75x6, 95x6, 115x6, 125x5, 125x6, 130x5, 130x6, 130x2

    Pretty sure I overestimated my bench a bit and will probably keep it around the same for the next time. Also underestimated close grip bench for the starting point so next time I plan on starting higher. What else would you guys suggest for next time? Would you recommend that I keep doing the same exercises or should I be switching them up from week to week? Also does the order that I do the exercises in matter? Thanks in advance for any suggestions.
    5'8" 165 lbs Lifting since Jan '09

  2. #2
    Senior Member
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    Not really sure what you're trying to do here... where are the rest pause sets? Why are you doing your top weight for multiple sets of 6?

  3. #3
    Moderator Off Road's Avatar
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    I'd read the routine section again. It's supposed to be one set of 6 followed by three sets of 2
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  4. #4
    Soon to be lean... Joe Black's Avatar
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    Yep, go through and read the program article in detail again.

    The protocol is to ramp up to your final set using sets of 6 reps (looks like you did this ok) and then hit a final 6 reps just shy of failure, rest, hit another 2, rest, hit another 2, rest and hit the final 2. You seem to have sometimes done 1 or 2 clusters of 2 instead of 3?
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