HST routine

I will be going to start my 2nd cycle of HST in a couple of weeks and after modifactions to my last routine i basically wanted to start fresh again.  I have a list of excercises i want to do, but not real sure where and when i should do each of them to benefit me the most.
 
I would be open for a A B split but most likely would want a 3 day full body split.
 
Compounds:
Squat (2 times a week most likely)
Deadlift (1 time a week unless suggested to rotate with squat)
BB Flat Bench
BB Incline Bench
Standing OH Press
BB Rows
Pullups
Chinups
Dips
Lat Pull down
 
Iso's i most likely will do (one excercise and once a week for each):
Calves
Tricep
Bicep
 
 
So any order you guys would recomend?

No the leg press is not the same as doing squats.

there's also sitting OH BB press, and lunges, and also close grip BP (mainly for triceps)...

just named a few extra's so you could pick and choose from your list

My name is FOX.... and I approve this message.

Yeah close grip i was thinking of doing for the tricep.  I ended up taking Lunges out of my last routine just due to having to many excercises per day.  I could add those back in; however, below parrell squats pretty much hits everything.  i replaced my sitting OH press with standing because i felt it worked everything the same plus with extra stability muscles.
 
What i'm really needing is a good way to split my compounds up.
 
 

No the leg press is not the same as doing squats.

ORIGINAL: dmobley01

Yeah close grip i was thinking of doing for the tricep.  I ended up taking Lunges out of my last routine just due to having to many excercises per day.  I could add those back in; however, below parrell squats pretty much hits everything.  i replaced my sitting OH press with standing because i felt it worked everything the same plus with extra stability muscles.

What i'm really needing is a good way to split my compounds up.

yea.. i think i was the one who told you that lunges probably weren't needed.

i just mentioned them so that you could throw them in at any given time just in case.  i also think they AREN"T necessary at all if squats are being performed (which they should be)

not too sure about the splits.  maybe a push day, and a pull day?  maybe ask smoundz... he might be able to assist your question further than i am able to

when i did iso splits, i used to do
chest/biceps
legs/shoulders
back/triceps

My name is FOX.... and I approve this message.

Here is what i'm thinking:
 
Sunday
Squat
Flat Bench
BB Rows
Weighted Chinups
Standing Calve Extension
 
Tuesday
Deadlift
Standing OH Press
Weighted Dips
Lat Pulldown
Close Grip Bench
 
Thursday
Squat
Incline Bench
Weighted Pullups
Shrugs
Standing Curl
 
 
any thoughts?  any way i could make it better?

No the leg press is not the same as doing squats.

ORIGINAL: dmobley01

Here is what i'm thinking:

Sunday
Squat
Flat Bench
BB Rows
Weighted Chinups
Standing Calve Extension

Tuesday
Deadlift
Standing OH Press
Weighted Dips
Lat Pulldown
Close Grip Bench

Thursday
Squat
Incline Bench
Weighted Pullups
Shrugs
Standing Curl


any thoughts?  any way i could make it better?

what about this...

Sunday
Squats - 2 sets
Deadlifts - 1 set
Flatbench - 2 sets
BB Rows - 2 sets
Pullups - 1 set
Standing OH Press - 2 set
Shrugs - 1 set
Dips - 2 sets
Standing Curls - 2 sets
Standing Calf Ext - 2 sets
 
Tuesday
Squats - 1 set
Deadlifts - 2 sets
Flatbench - 2 sets
BB Rows - 1 sets
Pullups - 2 set
Standing OH Press - 2 set
Shrugs - 1 set
Dips - 2 sets  OR  you can switch them out for Close-grip BP
Standing Curls - 2 sets
Standing Calf Ext - 2 sets


Thursday
repeat Sunday's routine. 



seems like alot, but it's really not.     What I mentioned above is kinda how my routine is shaped for HST.  except i do 2 sets on both squats and deadlifts.    the way i outlined it above.. it alternates between 3 sets total.  1 squat, 2 deads... or vice versa


 


 

My name is FOX.... and I approve this message.

that does seem like quite a bit.  I think i have heard you say you lift with someone so how long are your workouts normally since i do as well?  Do you switch sets when you swith reps?

ORIGINAL: dmobley01

that does seem like quite a bit.  I think i have heard you say you lift with someone so how long are your workouts normally since i do as well?  Do you switch sets when you swith reps?

i do 2 sets on everything usually... and it usually takes me around an hour and 15 minutes for both of us to complete a routine like that.

so.. you're looking at around an hour.  not to bad.

My name is FOX.... and I approve this message.

It is tempting.  It's pretty much the same both days.  I'll have to see what my friend has to say about it.
 
Does you OH press ever suffer from so many taxing things before it?

ORIGINAL: dmobley01

It is tempting.  It's pretty much the same both days.  I'll have to see what my friend has to say about it.

Does you OH press ever suffer from so many taxing things before it?

nah... not mine.   but i'm a freaking horse when it comes to chest and OH press.

so you have a partner dmobley?

My name is FOX.... and I approve this message.

yep.  It makes things pretty nice sometimes.
 
my overhead is lagging quite a bit.  I have a bad habbit of leaning back to far, so i have been working on that.

No the leg press is not the same as doing squats.

do you do standing? or sitting OH press...?   and what kinda weight are you throwing up for each?  

i find that sitting gives my back a certain amount of support and keeps me from bending it too much.  I did standing OH press for a few weeks  a while back with HST, and once i got to high weight (45 lb dumbbells) i found myself bending the back just a bit.  it didn't feel right so i switched over to sitting BB OH press..   and i like that a LOT better.

--J

My name is FOX.... and I approve this message.

i'm doing standing for the added compound it gives.  i'm doing BB sets of 85lbs.  if i keep the weight down and go slowly up, i can keep my form good, so thats the route i'm taking.

No the leg press is not the same as doing squats.

I like standing more especially since it's more functional- think about it there might be a chance when you need to lift something over your head and your not going to be doing it sitting!!!

Plus it teaches you to keep your back good while lifting and it's great on the core muscles (abs).

Skipping it because of not being able to keep back good is like squatting with a wood block under your heel to aid in your lack of flexibility instead of just making it better!!!

Nonetheless silverfox your still pushing some serious weight still sitting!!!

Besides I started of a strength routine so that mindset will never change for me lol... besides looking better I just don't want to be the one that looks strong but ain't!!!

welll here is what I decided on.  It's a little variant of fox's routine, so thanks fox for the input.  Also let me know if you see anything that could be better.
 
gonna do an A B 3 day split alternating A and B.
 
A
Squat (1x15, 2x10, 3x5)
Flat Bench (1x15, 2x10, 3x5)
Deadlift (1x15, 1x10, 1x5)
Standing OH Press (1x15, 2x10, 3x5)
Pullups - (30 reps)
Tricep - (1 to 2x10)
Calves - (2x10)
 
B
Squat (1x15, 2x10, 3x5)
Incline Bench (1x15, 2x10, 3x5)
Deadlift (1x15, 1x10, 1x5)
BB Rows (1x15, 2x10, 3x5)
Dips - (30 reps)
Shrugs - (2x10)
Bicep - (1 to 2 x10)
 
I'm thinking of doing 2x15 instead of the 1x15 (except for deadlift), but i'm not sure.  90 reps of squats seems like a lot a week.  I may 2x15 on the excercises i don't do every workout.

No the leg press is not the same as doing squats.

ORIGINAL: dmobley01

welll here is what I decided on.  It's a little variant of fox's routine, so thanks fox for the input.  Also let me know if you see anything that could be better.

gonna do an A B 3 day split alternating A and B.

A
Squat (1x15, 2x10, 3x5)
Flat Bench (1x15, 2x10, 3x5)
Deadlift (1x15, 1x10, 1x5)
Standing OH Press (1x15, 2x10, 3x5)
Pullups - (30 reps)
Tricep - (1 to 2x10)
Calves - (2x10)

B
Squat (1x15, 2x10, 3x5)
Incline Bench (1x15, 2x10, 3x5)
Deadlift (1x15, 1x10, 1x5)
BB Rows (1x15, 2x10, 3x5)
Dips - (30 reps)
Shrugs - (2x10)
Bicep - (1 to 2 x10)

I'm thinking of doing 2x15 instead of the 1x15 (except for deadlift), but i'm not sure.  90 reps of squats seems like a lot a week.  I may 2x15 on the excercises i don't do every workout.

i like it mobley. looks good.

my question is.. are you going to be doing all of those reps at one time.  for instance.. teh 15 reps, then 10 reps, then 5 reps... all on the SAME day??

that seems like a lot of reps for one day.

if you feel like you can handle it though and that you are recovering, then i see no reason not to go for it.  just don't want you overtraining.

i think the routine looks pretty solid though

My name is FOX.... and I approve this message.

no, no that is my hst 15's weeks, 10's weeks and 5's weeks.
 
yeah that would be one hell of a workout.
 
 
Now i just have 1 more day have round 1 then i get to start round 2!

No the leg press is not the same as doing squats.

Just setting my base numbers for HST myself, gonna follow you along and watch how it goes.

John

"It's simple, if it jiggles it's fat"--Arnold

ORIGINAL: dmobley01

no, no that is my hst 15's weeks, 10's weeks and 5's weeks.

yeah that would be one hell of a workout.


Now i just have 1 more day have round 1 then i get to start round 2!

oh. that makes more sense...

i'd definately try to get 2 sets on everything if you can.   1 set for me just wasn't enough.

My name is FOX.... and I approve this message.

sweet!!  just remember it is better to be to low than to high on your weights.  I did a marginal job of getting my weights in my first round.  This time around I'm also not going to have set weeks for each set range.  Instead i'm just gonna go until I feel that my main lifts (squat, deadlift & bench) can no longer go up with out failure.
 
I think i'm going to an online journal on this round too.

No the leg press is not the same as doing squats.

I need a little clairfication on getting my weights.  I don't think i quite did it right the first go around.
 
If 245 3x5 will put me almost to failure on squats, should this be my starting weight?  I'm doing squats 3 times a week for an assumed 8 weeks and adding 5lbs per workout.  Therefore, (245-8*3*5=125) i would start my workout of 15's with 125?  if i get to my last day of squats and i feel i can do more, than i would just keep going until i can't?

No the leg press is not the same as doing squats.

ORIGINAL: dmobley01

I need a little clairfication on getting my weights.  I don't think i quite did it right the first go around.

If 245 3x5 will put me almost to failure on squats, should this be my starting weight?  I'm doing squats 3 times a week for an assumed 8 weeks and adding 5lbs per workout.  Therefore, (245-8*3*5=125) i would start my workout of 15's with 125?  if i get to my last day of squats and i feel i can do more, than i would just keep going until i can't?

correct.  start in the safe-zone.  you can ALLLWAYS add more weight on the last day or keep adding weight until you stall/fail to meet the 5 rep requirement.  sounds good to me mane

My name is FOX.... and I approve this message.