T Nation

HSS-100 Back Program


#1

I started the HSS-100 Back Specialization program this week.
I am 18 years old 5 foot 10 inches 162 pounds at the start of this program.

Monday
Back Width

Pullups 4x6-8 sets 8,7,6,7

Straight Arm Pulldown 3x10-12 sets 40lbs. 12 reps, 50 lbs. 9 reps, 40 lbs. 12 reps
superset
Rope Lat Pulldown 3x8-10 sets 60lbs. 10 reps, 70lbs. 10 reps, 70lbs. 10 reps

Seated Rope Towing 3x10-12 sets 75lbs. 12 reps, 75lbs. 12 reps, 75lbs. 12 reps

Staight Arm Db Row 100 reps @ 10lbs.

Tuesday
Pillars

Power Shrugs 5x4-6 sets 205lbs. 6 reps, 225 6 reps, 245 4 reps, 235 5 reps, 235 5 reps

Haney Shrugs 3x8-10 sets 135lbs. 10 reps, 155 10 reps, 155 10 reps
superset
Calf Machine Shrug 3x10-12 sets 300 12 reps, 40 12 reps, 340 12 reps

Old TIme Standing Row 3x8-10 sets 45lbs.x10, drop set 30lbs.x10, 45lbs.x9.5 drop set 30lbs.x12, 45lbs.10 reps drop set 30lbs.x 12

Rack Pull From Mid-Thigh 100 reps @ 95lbs.

Wednesday
Chest and arms

Machine Chest Press 130lbsx 12 reps, 150x10, 150x8, 110x12

Tricep Machine 130lbs.x 12 reps, 150x12, 150x12 drop set 130x12

Short BB Curl 60lbs.x10 reps, 60x9, 50x10

Rope Pressdown 80lbs.x 12 reps, 100x12, 110x12 drop set 60x15

Rotating Hammer Curl 25lbs.x 15 reps, 30x8, 25x12