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Thread: Heres the "HST Outline" for confused people...

  1. #1
    Girlz Luv 2 Ride With Me
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    Heres the "HST Outline" for confused people...

    Its a MS Excel file. Its very easy to use.

    Basically, it has the routine, the weeks, the workouts, explained for you. If you dont even know what 15RM, 10RM, 5RM means it will be explained for you here....all you have to do is punch in your 1 rep max value, and it will give you the 15RM, 10RM, and 5RM.

    Tell me what you think guys.

    scroll down for the Excel program....i made a revision and posted the new version a few messages below!
    Last edited by HighlyFanatic; 08-19-2002 at 02:28 PM.
    Current Stats
    Age: 19 | Height: 5'10"
    Weight: 146 lbs | Bodyfat: 13%
    Bicep Unflexed: 11.8" | Waist: 31" | Neck: 15" | Thigh: 21" | Calf: 13.4" | Chest (Underarm) 37"

    Goals
    Weight: 178 lbs | Bodyfat: 8%
    Bicep Unflexed: 15.5" | Neck: 16.0" | Thigh: 25" | Calf: 16" | Chest (Underarm) 44"

  2. #2
    . Delphi's Avatar
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    Cool beans! That's a lot of work to make that spreadsheet. I'm micro$oft-illiterate. I assume XLS means Excel spreadsheet?

  3. #3
    Super Member II zwarrior99's Avatar
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    ahh please post it here, i start HST tommorow i would like as much info as possible I dont have anything thats microsoft, I hate microsoft lol. So i cant view it.
    Cutting Cycle 02/04'

  4. #4
    . Delphi's Avatar
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    If you don't have a spreadsheet program then go here and save the page to your harddrive for future use.


    Shazbat! You can't save a SWF file by usual means. I found it in a temporary internet files folder.

    Download a ZIP file that contains the needed HTML and SWF files here.

    Unzip both files to the same folder, and you're set. Those files are copyrighted by Bryan Haycock.
    Last edited by Delphi; 08-18-2002 at 09:55 PM.

  5. #5
    Super Member II zwarrior99's Avatar
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    Thanks this solved a lot of my problems. ahh tomorrow is looking brighter already.
    Cutting Cycle 02/04'

  6. #6
    Girlz Luv 2 Ride With Me
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    Guys heres the new version, I found some stuff on the HST forums to clarify and justify some minor changes.

    Changes I made:

    1) 15 REP Max = 65% of 1RM
    10 REP Max = 75% of 1RM
    5 REP Max = 85% of 1 RM

    2) With the 1 Rep Max, the first workout is 75% of that max load (say the 15 Rep Max), workout 2 is 80%.....etc etc. and last workout is 100% of 1RM
    Attached Files Attached Files
    Last edited by HighlyFanatic; 08-19-2002 at 02:33 PM.
    Current Stats
    Age: 19 | Height: 5'10"
    Weight: 146 lbs | Bodyfat: 13%
    Bicep Unflexed: 11.8" | Waist: 31" | Neck: 15" | Thigh: 21" | Calf: 13.4" | Chest (Underarm) 37"

    Goals
    Weight: 178 lbs | Bodyfat: 8%
    Bicep Unflexed: 15.5" | Neck: 16.0" | Thigh: 25" | Calf: 16" | Chest (Underarm) 44"

  7. #7
    Girlz Luv 2 Ride With Me
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    Originally posted by Delphi
    Cool beans! That's a lot of work to make that spreadsheet. I'm micro$oft-illiterate. I assume XLS means Excel spreadsheet?
    yes
    Current Stats
    Age: 19 | Height: 5'10"
    Weight: 146 lbs | Bodyfat: 13%
    Bicep Unflexed: 11.8" | Waist: 31" | Neck: 15" | Thigh: 21" | Calf: 13.4" | Chest (Underarm) 37"

    Goals
    Weight: 178 lbs | Bodyfat: 8%
    Bicep Unflexed: 15.5" | Neck: 16.0" | Thigh: 25" | Calf: 16" | Chest (Underarm) 44"

  8. #8
    Cottage cheese addict LiftAgain's Avatar
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    free office program

    If you want and need to work with spreadsheets but don't have MS Excel you can download a free Office program from http://www.openoffice.org/. It supports MS Excel format as well as others.

    The program is available for other OS's than windows too!

  9. #9
    Senior Member
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    still confused

    Thanks for your hard work. Maybe I haven't read enough about HST, but.....

    Why are there two columns on the left hand side? For your example, of 100 lbs as a 1 RM, there are 15 reps max = 70 and another 15 reps max = 65 (70% and 65% respectively).

    Next block (weeks 3 and 4), there's a 10rep max and another 15rep max (80 and 70 respectively, for your example). I don't understand.

    So are we supposed to do the heavier weights given, to progress? I don't really understand those two columns.

  10. #10
    Super Member II zwarrior99's Avatar
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    thanks that program saved me!
    Cutting Cycle 02/04'

  11. #11
    Beware of Attack Ferrets
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    Very very nice, already into a week of hst, I wish I had something like this sooner but I think I'll tinker with it a bit.

  12. #12
    Senior Member
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    Could someone please answer my question (see above).

  13. #13
    Girlz Luv 2 Ride With Me
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    Re: still confused

    Originally posted by Laertes
    Thanks for your hard work. Maybe I haven't read enough about HST, but.....

    Why are there two columns on the left hand side? For your example, of 100 lbs as a 1 RM, there are 15 reps max = 70 and another 15 reps max = 65 (70% and 65% respectively).

    Next block (weeks 3 and 4), there's a 10rep max and another 15rep max (80 and 70 respectively, for your example). I don't understand.

    So are we supposed to do the heavier weights given, to progress? I don't really understand those two columns.
    okay. lol i thought someone would ask this.
    basically, some HST people are at odds over what % of your RM you should use. the objective is NOT to train muscle to failure....so basically, pick one of those two columns you feel more comfortable with.

    the first column

    is basically 70%, 80%,90% of your RM
    the 2nd one is 65%, 75%, 85%

    you have two options...pick either one of the columns. I'm doing the second column myself, more advanced people would do the first one i presume.

    i hope that answers it for ya
    Last edited by HighlyFanatic; 08-19-2002 at 02:23 PM.
    Current Stats
    Age: 19 | Height: 5'10"
    Weight: 146 lbs | Bodyfat: 13%
    Bicep Unflexed: 11.8" | Waist: 31" | Neck: 15" | Thigh: 21" | Calf: 13.4" | Chest (Underarm) 37"

    Goals
    Weight: 178 lbs | Bodyfat: 8%
    Bicep Unflexed: 15.5" | Neck: 16.0" | Thigh: 25" | Calf: 16" | Chest (Underarm) 44"

  14. #14
    Senior Member
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    Yes. Thank you.

  15. #15
    Girlz Luv 2 Ride With Me
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    anybody have any probs with it?
    Current Stats
    Age: 19 | Height: 5'10"
    Weight: 146 lbs | Bodyfat: 13%
    Bicep Unflexed: 11.8" | Waist: 31" | Neck: 15" | Thigh: 21" | Calf: 13.4" | Chest (Underarm) 37"

    Goals
    Weight: 178 lbs | Bodyfat: 8%
    Bicep Unflexed: 15.5" | Neck: 16.0" | Thigh: 25" | Calf: 16" | Chest (Underarm) 44"

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