Adjusting HLM squat setup

[Aaron Montgomery]

Hello Mr. Baker!

I recently switched from SSLP to an HLM setup. Question, I barely completed my heavy day reps on the squat, and I would like to know what changes I should make.

Last week looked like this for the squat:

H - 5/2/17- 290x5; 275x5; 265x5. My original plan for heavy day was to do a top set of 5, then do 2 back-off sets at 90-95% based on feels. All reps had good speed.
L - 5/4/17 - 230 3x5 (80%)
M - 5/6/17 - 260 3x5 (90%)
H - 5/9/17 - 295x5; 280x5; 265x5

The first 3 reps at 295 felt heavy, but ok. The last 2 reps were very hard, and my technique really broke down on the way up. Do you think making Medium day squats 4x5@90% would be an appropriate change to keep my top set of 5 on Heavy day progressing? Or am I going about this the wrong way?

I'm 6'1", 195.6lb, gaining 1lb every ~2 weeks, and am sleeping ok, with no extra physical work/conditioning/cardio. Thanks for your time!

[Andy Baker (KSC)]

It may be that at your level of strength a smaller offset is appropriate for your light medium days. So perhaps your light day goes to 265 and your medium day goes to 280

[Aaron Montgomery]

It may be that at your level of strength a smaller offset is appropriate for your light medium days. So perhaps your light day goes to 265 and your medium day goes to 280

Thanks Andy! I'll fool around with upping my offsets and see how that changes things.

If I might ask another programming question, I've been deadlifting 2x5 @ 80% on my Heavy day, and deadlifting 1x3 @100%; 1x3 @90% Medium Day (I deadlift "heavy" before doing medium day squats). I was supposed to deadlift 335x3 yesterday, but only managed the weight for 2 reps, the 3rd wouldn't budge off the ground (I've never failed a deadlift if it left the ground). I use straps, so grip isn't the issue. Would upping my 2x5 weight to 85-90% be a good adjustment?

[Andy Baker (KSC)]

So you are DLing 3x/week? Heavy 1x3, Light 2x5@80%, Med 1x3@90%. Is that right?

[Aaron Montgomery]

So you are DLing 3x/week? Heavy 1x3, Light 2x5@80%, Med 1x3@90%. Is that right?

Sorry for the confusion. I'm deadlifting 2x a week:
Medium 2x5 @80% (after heavy squats)
Heavy 1x3 @100%, 1x3@90% (before medium squats)

[Andy Baker (KSC)]

I think what might help even more is rotating around your rep range for your top set of Deads on your heavy day. So instead of trying to LP that 1x3, do a triple one week, a double the next, and a single the next. Then cycle back to the triple in week 4 and attempt more weight.

For instance:

3 x 405
2 x 415
1 x 425
3 x 410
2 x 420
1 x 430

Continue with a back off set of 3-5 reps and 2-3 x 5 on your medium/light day. See what that does. Weekly progress on triples is hard.

[Aaron Montgomery]

Sounds like a plan! Thanks! What % should I aim for on my 2-3x5 on medium day? Is 80% of heavy day ok? Or should I use a higher percentage?

[Andy Baker (KSC)]

Probably a decent starting point, yes.