Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps wu 100lbs ws 150
Snatch-Grip Deadlifts - 2 Sets x 15 Reps wu 250 ws 350
Incline Bench Press - 2 Sets x 15 Reps wu 145 ws 210
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps wu 20 ws 40s
Military Press - 2 Sets x 15 Reps wu125 ws 150
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps wu 20 ws 40s
Side Laterals D-bell 1 set x 15 reps** Studhorse wu20 ws35
Dumbbell Curls - 2 Sets x 15 Reps wu 30 ws 45
Triceps Extensions - 2 Sets x 15 Reps wu 20 ws 35
Calf Raises - 2 Sets x 15 Reps
Weighted Crunches - 2 Sets x 15 Reps 25
Studhorse ??? did I fukk it up ?
Looks good brother. don't try to over think it.
look at it as trying to push that extra rep or increased weight if you are going over your reps on each workout after the 75%.
now some lifts you may have to go over your rep max before increasing weight. IE side lat raises. Increasing 5lbs is pretty drastic.(since most D-bells are in 5lb. increments) but increasing larger muscle group by 5lbs at a time is usually a waste.
It takes a little time to get your lift weights down if you catch yourself lifting it 15 times and you are like wow i could do 10 more then do 7 more for a total 22 reps. dont stop. And just adjust your log accordingly for the next session.
the first 2 weeks will really help you get your pace going. the first time I did HST I was jacking it all up and finally talked to a guy that had been doing it for a year and explained it to me. (I read the book 2 times and still didn't have it down.)