I don't really hold in the bottom very long.. about half a second. my stance is a little bit wider than shoulder width.

Ya man... no more serious leg work for me.. only gonna do calf press and leg curls.

I just finished my 3rd Cycle yesterday. Cycle 3 only 6 weeks...


HST Cycle 3, week 5-6, training 6, 5/10/07


This concludes my 3rd Cycle.
As JOnes mentioned., my knees weakening might be a sign of overtraining... i didn't expect to overtrain since i already rested 6 weeks back. but anyhow, my shoulders were feeling off yesterday also... could be another sign of overtraining. so i'm gonna take 1 week break from weights. and resume my 4th and final cycle (cutting).

1-2 week la. see after 1 week feeling how, still not very good then extend to another week. i took only 1 week rest, not enough. i was hasty. and now i'm suffering from it. lol.

6 weeks is a long time bro. leg curls is ok(but its a waste of time), nvr do leg extension, screw your knees even worst. and also. the 1 week break, make sure 100% rest, no cardio no nothing

uhhh... after the 1 week break, i won't be doing squats/leg press for the next cycle. so that would be taking about 8 weeks off from heavy leg work.
was planning to do cardio during my rest week tho

cardio = running? running = impact on knee

After 1 week break. i'm now on my 4th and cutting cycle.

HST Cycle 4. Week 1-2, Training1, 15 Oct 07

HST Cycle 4. Week 1-2, Training 2, 17 Oct 07

HST Cycle 4. Week 1-2, Training 3, 19 Oct 07

wow back in trainng ady?


........... wait. u didn't rest LOL
u only took rest from leg work

Took 1 week rest man.
and now knock off leg training for this cycle. so no strain on legs for this 8 weeks except for HIIT sprints...

oh ya. lol HIIT sprints aint good as well. find alternative. the cycling is a better substitute, dont lock out your knees while cycling and it will be fine

Neek, i dowan SD, can ah ?

u dont have to ask around to have ppl approve u to screw the program lol

wutz HST?

The post you entered in was too short. You must have at least 10 character(s) in your post before it will get posted.

its in the bodybuilding and strength programs pinned thread.

checking it now. Thanks...

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Added on October 22, 2007, 3:38 pmoh..found it.. >.<

This post has been edited by metalfreak: Oct 22 2007, 03:38 PM

SD has 2 reasons for being there.
1) to rest and to prevent fatigue form slowing down your workouts and progress
2) HST uses progressive loading. From that, you're expected to hit your peak performance and fitness level at the end of the HST Cycle. And when you're at your peak ald... the program puts a strategic DE-conditioning to reduce your fitness level. so that in your next cycle, you can progress back again to the same level and achieve hypertrophy with the progressive loading.
*Note: this however eliminates the little strength gains you gained during the programme. If you see 3x5 or 5x5, the idea is to keep on putting weight on the bars. and in HST, you actually stop putting heavier weight when you hit your max. so your str doesn't go up.
This is why this programme is hypertrophy SPECIFIC training... This programme is not designed to train strength, speed, endurance or whatever.. just HYPERTROPHY. so don't expect too much progress on other things other than hypertrophy, if you do have str gains, then good for you. (The guy that wrote the article in the sticky did have abit of str gains while on this programme but its still not the main focus)

So if you don't want to SD, means you risk fatigue affecting your workouts.
In terms of the fitness level and performance, if you think you can cope with the increased resistance, then shouldn't be a problem.
So, if dun care bout the fatigue/ not really affected by it, and you think can handle the same/higher resistance in next cycle, then don't need to SD.
However, i would recommend for anyone to take the SD.

This is just my 2 cents. I don't hold a Masters in sports science or anything so my analysis of this may be wrong.

Hahaha, i myself wanted to skip the SD after the second cycle... but i rested anyways.

HST Cycle 4, Week 1-2, Training 4, 22 Oct 07


This post has been edited by Neek: Oct 22 2007, 11:54 PM

how's the knee?

Right now its fine and dandy while no pressure is on it.
Its also ok when i go sprinting.

However, i'm not gonna attempt squatting/deadlifting/leg workouts just yet...

but then deadlifting shouldn't be a problem to knees.

let check on your squat form mate.

http://www.t-nation.com/readArticle.do?id=459775

but then if u dont like powerlifter style, and u wana squat oly style. make sure you spread your knees apart from each other and toes poiting almost sideways, this will eliminate the stress on your knees.

and your oly squat stance should be like this


OR... like zis


Human are born to squat!! SHUT UP AND SQUAT!

HST Cycle 4, Week 1-2, Training 5, 24/10/07