I'm coming off one of the most productive 8 weeks of weight training I've experienced. I've been lifting for 10 years and have done HST before, but this time I employed some other tactics that have been discussed on the forum. For one, in past cycles (I haven't done HST in about 2 years), I did a very standard HST routine: 2 weeks 15 reps, 2 weeks 10, 2 weeks 5 reps, 2 seeks 5RM.
With this cycle, I increased my volume slightly, and when I arrived at the second week of 5's, I started to employ some intensification techniques, which I followed through my 2 weeks of 5RM/negatives. Basically, I performed 2 work sets and followed the second work set with a 30 second rest and a drop set. Now, I only used drop sets in my compound lifts, but I saw the greatest increase in overall mass AS WELL AS strength. I am sure that I was experiencing the "post tetanic potentiation" phenomenon, as when I completed my 5RM in bench, I saw my drop set (my 10RM) increasing significantly. What followed in my next few workouts was an increase in my 5RM. In some exericses, where I was expecting to be performing 1-2 reps followed by 3-4 negatives, I was completing the set with 5 full reps. Very encouraging.
My main question is this: can I use these intensification techniques (drop sets, "power pulsing"
in the second week of 10's without overtraining? Here is the workout I'm planning:
Trap bar deadlift
glute ham raises
bench press
supinated chins
dips
incline dumbbell rows
upright dumbbell rows
overhead press
lying (on side) rear delt raises
preacher curls
Incline tri extensions (behind head - stretch)
hammer curls
decline tri extensions (to forehead)
This workout will be performed 3x/wk. My goal is HYPERTROPHY. I will be eating to gain. Any comments or suggestions would be very much appreciated. Thanks for taking the time to read!
With this cycle, I increased my volume slightly, and when I arrived at the second week of 5's, I started to employ some intensification techniques, which I followed through my 2 weeks of 5RM/negatives. Basically, I performed 2 work sets and followed the second work set with a 30 second rest and a drop set. Now, I only used drop sets in my compound lifts, but I saw the greatest increase in overall mass AS WELL AS strength. I am sure that I was experiencing the "post tetanic potentiation" phenomenon, as when I completed my 5RM in bench, I saw my drop set (my 10RM) increasing significantly. What followed in my next few workouts was an increase in my 5RM. In some exericses, where I was expecting to be performing 1-2 reps followed by 3-4 negatives, I was completing the set with 5 full reps. Very encouraging.
My main question is this: can I use these intensification techniques (drop sets, "power pulsing"

Trap bar deadlift
glute ham raises
bench press
supinated chins
dips
incline dumbbell rows
upright dumbbell rows
overhead press
lying (on side) rear delt raises
preacher curls
Incline tri extensions (behind head - stretch)
hammer curls
decline tri extensions (to forehead)
This workout will be performed 3x/wk. My goal is HYPERTROPHY. I will be eating to gain. Any comments or suggestions would be very much appreciated. Thanks for taking the time to read!