Ok that sounds much more reasonable. Doing heavy squats and deadlifts and bench on the same day is what I wouldn't like to do.PatrickDB wrote: ↑Tue Jan 09, 2018 4:24 pm The setup I've seen is something like H/L/M for squats and pressing and M/L/H for pulls. This way you're fresh for heavy deadlifts on Friday and aren't doing them after heavy squats. Heavy benching and squatting on the same day seems reasonable. Preserving an "all light" day could be important. Not sure.
One weird trick to set up an HLM scheme THEY don't want you to know
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Our posts crossed in the ether.
Yes and yes.
Primarily technique with a little bump in protein synthesis rates.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Ok, that's what I thought, meaning the word 'power' is misleading as it is in powerlifting.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
I get this feeling from weekly rotating the rep ranges (8/5/2). How exactly do you combine DUP and block periodization?Hanley wrote: ↑Tue Jan 09, 2018 4:32 pm Plus, as you advance, the weekly kernal-template sorta logically grows into a block setup (I don't know that this is superior for any reason, but you at least get an intuition for "blocks" early in your lifting life). In a sense, block periodization is just a big-ass LMH setup.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Sorta.unruhschuh wrote: ↑Tue Jan 09, 2018 4:43 pm Ok, that's what I thought, meaning the word 'power' is misleading as it is in powerlifting.
In the context of training for strength, singles and doubles at 85% are really good as “technique”, however, they actually are pretty good at training literal “power” (training MU recruitment patterns and increasing MU firing rates to benefit ballistic movements).
Marginal Wattage-gains from singles at 85% are seriously important to - say - a shotputter, but for regular dudes I think “technique” is what’s important.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Yeah, very similar.unruhschuh wrote: ↑Tue Jan 09, 2018 4:50 pmI get this feeling from weekly rotating the rep ranges (8/5/2). How exactly do you combine DUP and block periodization?Hanley wrote: ↑Tue Jan 09, 2018 4:32 pm Plus, as you advance, the weekly kernal-template sorta logically grows into a block setup (I don't know that this is superior for any reason, but you at least get an intuition for "blocks" early in your lifting life). In a sense, block periodization is just a big-ass LMH setup.
Here's a squat or bench setup for little baby 4-week cycle (2 weeks hypertrophy, 1 transition, 1 peak).
W1
Mon: 5x10 at 65%
Wed: 5x8s at 70%
Fri: 4x6s at 75%
W2:
Mon:6x8@70%
Wed: 5x6@75%
Fri: 3x4@80%
W3 (transition):
Mon: 4x4@80%
Wed: 4@70%, 3@80% 2-3 singles at 85%
Fri: 2x3@85%, 2x3@80%
W4:
Mon: 3x3@85%
Wed: a few singles around 75-80%
Fri: new 1rm
Using this ^ basic approach, I could expand each of the blocks as I advance. So, eventually, I might conceivably have 6 weeks of hypertrophy, and 6 weeks of transition/strength.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Whereas, when I was running HLM, I *liked* having the heavy day for squat, bench and deads all on the same day.unruhschuh wrote: ↑Tue Jan 09, 2018 4:35 pmOk that sounds much more reasonable. Doing heavy squats and deadlifts and bench on the same day is what I wouldn't like to do.PatrickDB wrote: ↑Tue Jan 09, 2018 4:24 pm The setup I've seen is something like H/L/M for squats and pressing and M/L/H for pulls. This way you're fresh for heavy deadlifts on Friday and aren't doing them after heavy squats. Heavy benching and squatting on the same day seems reasonable. Preserving an "all light" day could be important. Not sure.
This allowed me to put heavy day on a weekend (Sunday) when I could start in the afternoon, and kept light/medium days short enough to do in the evening on work days.
I compensated for the squat/dead interference by using really long rest periods. My heavy session took 2.5 hours.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Unruhschuh, somebody needs to give you a medal.
I stole your spreadsheet. It's great. I'm going to implement your code to put tables in my log one day when I'm not lazy.
And I'm about to re-organize my training with your simplified schedule.
Thank you.
I stole your spreadsheet. It's great. I'm going to implement your code to put tables in my log one day when I'm not lazy.
And I'm about to re-organize my training with your simplified schedule.
Thank you.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Same boat here. It's nice to feel more fully recovered at the end of the week instead of something being fatigued all the time.cwd wrote: ↑Wed Jan 10, 2018 6:21 amWhereas, when I was running HLM, I *liked* having the heavy day for squat, bench and deads all on the same day.unruhschuh wrote: ↑Tue Jan 09, 2018 4:35 pmOk that sounds much more reasonable. Doing heavy squats and deadlifts and bench on the same day is what I wouldn't like to do.PatrickDB wrote: ↑Tue Jan 09, 2018 4:24 pm The setup I've seen is something like H/L/M for squats and pressing and M/L/H for pulls. This way you're fresh for heavy deadlifts on Friday and aren't doing them after heavy squats. Heavy benching and squatting on the same day seems reasonable. Preserving an "all light" day could be important. Not sure.
This allowed me to put heavy day on a weekend (Sunday) when I could start in the afternoon, and kept light/medium days short enough to do in the evening on work days.
I compensated for the squat/dead interference by using really long rest periods. My heavy session took 2.5 hours.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Well, I don't feel fatigued all the time, but I'm also not very strong, so that's probably bound to change. On the other hand this might be something you can adapt to? I'm doing the question mark after a statement thing now? Have a nice day?damufunman wrote: ↑Wed Jan 10, 2018 11:53 amSame boat here. It's nice to feel more fully recovered at the end of the week instead of something being fatigued all the time.cwd wrote: ↑Wed Jan 10, 2018 6:21 amWhereas, when I was running HLM, I *liked* having the heavy day for squat, bench and deads all on the same day.unruhschuh wrote: ↑Tue Jan 09, 2018 4:35 pmOk that sounds much more reasonable. Doing heavy squats and deadlifts and bench on the same day is what I wouldn't like to do.PatrickDB wrote: ↑Tue Jan 09, 2018 4:24 pm The setup I've seen is something like H/L/M for squats and pressing and M/L/H for pulls. This way you're fresh for heavy deadlifts on Friday and aren't doing them after heavy squats. Heavy benching and squatting on the same day seems reasonable. Preserving an "all light" day could be important. Not sure.
This allowed me to put heavy day on a weekend (Sunday) when I could start in the afternoon, and kept light/medium days short enough to do in the evening on work days.
I compensated for the squat/dead interference by using really long rest periods. My heavy session took 2.5 hours.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
I think it's something you'd adapt to?unruhschuh wrote: ↑Wed Jan 10, 2018 12:17 pmWell, I don't feel fatigued all the time, but I'm also not very strong, so that's probably bound to change. On the other hand this might be something you can adapt to? I'm doing the question mark after a statement thing now? Have a nice day?damufunman wrote: ↑Wed Jan 10, 2018 11:53 amSame boat here. It's nice to feel more fully recovered at the end of the week instead of something being fatigued all the time.cwd wrote: ↑Wed Jan 10, 2018 6:21 amWhereas, when I was running HLM, I *liked* having the heavy day for squat, bench and deads all on the same day.unruhschuh wrote: ↑Tue Jan 09, 2018 4:35 pmOk that sounds much more reasonable. Doing heavy squats and deadlifts and bench on the same day is what I wouldn't like to do.PatrickDB wrote: ↑Tue Jan 09, 2018 4:24 pm The setup I've seen is something like H/L/M for squats and pressing and M/L/H for pulls. This way you're fresh for heavy deadlifts on Friday and aren't doing them after heavy squats. Heavy benching and squatting on the same day seems reasonable. Preserving an "all light" day could be important. Not sure.
This allowed me to put heavy day on a weekend (Sunday) when I could start in the afternoon, and kept light/medium days short enough to do in the evening on work days.
I compensated for the squat/dead interference by using really long rest periods. My heavy session took 2.5 hours.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
This is so annoying?
Last edited by unruhschuh on Wed Jan 10, 2018 12:25 pm, edited 1 time in total.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
I don't disagree with that. However, I was talking about light as in the same movement with reduced load. Light competition bench (maybe 10% to 15% lighter than heavy day) probably isn't going to do jack for a 250 lb bencher, but probably will work for a 350 lb bencher.unruhschuh wrote: ↑Tue Jan 09, 2018 3:50 pmIf you do Bench (H), Press (L), CGBP (M), the presses are not meant to be light in the sense of low RPE, but rather you do them heavy, but a heavy press is much less heavy than a heavy bench and therefore constitutes a light variation of the bench. At least that is how Andy Baker uses the Press in HLM. The same goes for the front squat.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
I'm glad I can help. I hope it works for you. Let me know if you need any help with the macro.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Since someone always asks in Rip's Q&A, we may as well ask it here: where do you fit in the cardio?
I won't ask the one about what if you're a vegan.
I won't ask the one about what if you're a vegan.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Saturday. NEXT!KyleSchuant wrote: ↑Thu Jan 11, 2018 3:20 am Since someone always asks in Rip's Q&A, we may as well ask it here: where do you fit in the cardio?
But wut abut preggos? Wutcha gonna doo? No train?I won't ask the one about what if you're a vegan.
This gives me another idea for an article titled FuuuaaAarrrrrrQ.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
I like doing LISS twice a week now on my non-lifting days... which is most days these days.KyleSchuant wrote: ↑Thu Jan 11, 2018 3:20 am Since someone always asks in Rip's Q&A, we may as well ask it here: where do you fit in the cardio?
I won't ask the one about what if you're a vegan.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
Is this before or after doing NESS protocol?d0uevenlift wrote: ↑Thu Jan 11, 2018 1:03 pmI like doing LISS twice a week now on my non-lifting days... which is most days these days.KyleSchuant wrote: ↑Thu Jan 11, 2018 3:20 am Since someone always asks in Rip's Q&A, we may as well ask it here: where do you fit in the cardio?
I won't ask the one about what if you're a vegan.
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Re: One weird trick to set up an HLM scheme THEY don't want you to know
You can do a superset to save time.Hiphopapotamus wrote: ↑Thu Jan 11, 2018 1:19 pmIs this before or after doing NESS protocol?d0uevenlift wrote: ↑Thu Jan 11, 2018 1:03 pmI like doing LISS twice a week now on my non-lifting days... which is most days these days.KyleSchuant wrote: ↑Thu Jan 11, 2018 3:20 am Since someone always asks in Rip's Q&A, we may as well ask it here: where do you fit in the cardio?
I won't ask the one about what if you're a vegan.