Moving from Rippetoes Starting Strength to HST

fullback4glin · 2009-10-28 13:23:13

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…

28-10-2009 01:23PM

#1

fullback4glin

Closed Accounts Posts: 383 ✭✭

Join Date: February 2009

Posts: 341

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!

0

Comments

#2 28-10-2009 01:40PM

BossArky

Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,861 Mod ✭✭✭✭

Join Date: December 1999

Posts: 9279

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.

0