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HST Charts

HST Charts

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Published by deonne
1. Modified HST Calculator w/ warmup calulators (i didn't make, only added warmup calulators).
2. Chart for weeks 7-8 if you're continuing the 5's.
3. Chart to write down your 15RM, 10RM and 5RM.
1. Modified HST Calculator w/ warmup calulators (i didn't make, only added warmup calulators).
2. Chart for weeks 7-8 if you're continuing the 5's.
3. Chart to write down your 15RM, 10RM and 5RM.

More info:

Published by: deonne on Oct 12, 2008
Copyright:Attribution Non-commercial

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10/08/2012

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original

 
www.hypertrophy-specific.com
MAX MAX MAXDAY>M W F M W F M W F M W F M W F M W FHi Freq, low volumeDATE>date date date date date date date date date date date date date date date date date dateFull body work outSETS>2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3REPS>15 15 15 15 15 15 10 10 10 10 10 10 5 5 5 5 5 5ExercisesMISC Inc1 2 3 4 56Inc1 2 3 4 56Inc1 2 3 4 56 1 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
2 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
3 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
4 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
5 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
6 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
7 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
8 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
9 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
10 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
11 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
12 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
13 Exercises
5
170 175 180 185 190 195 200
5
175 180 185 190 195 200
5
175 180 185 190 195 200
14 Exercises
10
140 150 160 170 180 190 200
10
150 160 170 180 190 200
10
150 160 170 180 190 200
15 Exercises
10
140 150 160 170 180 190 200
10
150 160 170 180 190 200
10
150 160 170 180 190 200
16 Exercises
10
140 150 160 170 180 190 200
10
150 160 170 180 190 200
10
150 160 170 180 190 200
5 reps at 70% 5 reps @ 50%
123 126 130 133 137 140 88 90 93 95 98 100Enter the exercises in the light blue column. You do NOT need all 16, about 6-8 is fine. 123 126 130 133 137 140 88 90 93 95 98 100123 126 130 133 137 140 88 90 93 95 98 100ROW 1
3 reps @ 70%
ROW 3 123 126 130 133 137 140Enter your max lift for each exercise in the bright yellow columns.
MAX
Enter the amount you wish to increment your weight
(Grey columns)
Enter the dates in the
DATE>
row if desired
 
Note. You will need to determine your max lift for each exercise you choose. ROW 5 123 126 130 133 137 140This spread sheet does not calculate based on your 1RM 123 126 130 133 137 140
2 reps @ 80%
140 144 148 152 156 160140 144 148 152 156 160140 144 148 152 156 160
 
Negs
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2
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3
0
4
0
56
0
7
0
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0
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