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Moving from Rippetoes Starting Strength to HST

  • 28-10-2009 1:23pm
    #1
    fullback4glin
    Closed Accounts Posts: 383 ✭✭


    Hey, I'm planning on changing my programme from Rippetoes Starting Strength where you do 3 sets of 5 reps...

    Bench (90kg)
    Squat (105kg)
    Standing Overhead Press (55kg) (all 3 sets of 5 reps)
    Deadlift (135kg- just 1 set of 5 reps)


    ...to the HST programme where you do 2 sets of 10 reps of the above. I'm just wondering what do ye think I'd be able to bench, squat, press and DL for 2 sets of 10 given what I do above with 3 sets of 5.

    Any advice is much appreciated!


Comments

  • #2
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    This formula may help with a rough estimation. It is based on just one set though....

    (amount lifted x reps x 0.033) + amount lifted = 1 rep max

    So try the following for sets of 10:

    bench 78
    squat 91
    overhead press 48
    deadlift 118

    Round down to the nearest 5.


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