judoka89

Regarding an HLM where straight sets begin to stall or you begin using variations for the main lifts, is it doable to begin using top set/back off set approach on the light days/medium days? Or will this approach burn out rather quickly?

Example:

Monday:
Squat 1x3, 2x5-8
Bench 1x3, 2x5

Wednesday:
Press 1x3, 2x5-8
Deadlift 1x5, 1x8

Friday:
Incline bench: 1x3, 2x5-8
Paused Squat: 1x3, 2x5

Satch12879

There is a problem somewhere if you have to mod the light/medium day lifts.

Also, you're missing a squat day here. It's HLM for the movement, not the total workout.

Maybach

If you're doing sets that are heavy enough you can't do more than one on your medium days, then it's too heavy. You're trying to set PRs on the heavy day: your medium days are just "whatever you can do" for the prescribed volume. Just repeat weights or reset, if you have to.

JamesFazz

I think it is fine to implement a top set on your heavy day but as Satch12879 says, something has gone wrong on the light and medium day if you need to implement modifications to get through the day.

For what it is worth, I would prefer to reduce volume to keep load increasing rather than implementing any other change. For example in the Squat, if the heavy day starts at 5x5 then the light day will be 5x3 at 80% and medium day 5x3 at 90%. When the heavy day gets too hard, reduce volume to 3x5 (5 sets of 3 reps) and then eventually 1 x 5 (5 singles). The other days should be able to increase week to week for sometime but if the light day stops feeling 'light' I'd go to 3x3 and the medium day would probably be a good candidate for top set plus back-off set.

tnumrych

Just when you think that the opinions on strength training have changed a coach at the pro level says something like this:

"'I don't want you getting too jacked-up, Colin.' I want some speed, quickness, not just (flexing chest his muscles)."

This isn't quite like the old days when Vince Lombardi and other coaches would warn players not to lift weights in the offseason. Harbaugh just wants Kaepernick to work on flexibility more than flexing."

Link to story: Jim Harbaugh to Colin Kaepernick: Go easy on weights

I guess those old myths about strength training just don't die.

Mark Rippetoe

Not when Professionals refuse to educate themselves past mythology.

stronger

Doesn't it just suck when you get so strong that you are too powerful to play a strength sport? That's the last thing you want!

Thomas Jones

We can't tell from the article, and it could be that Harbaugh is guilty of old school prejudices, but is there anything to the possibility that excess upper body muscle mass might reduce arm speed for purposes of the throwing motion?

Mark Rippetoe

I am embarrassed for you. Postulate a mechanism.

MattJ.D.

clearly if one benches too much weight they're going to become a hulking mass and lose all flexibility in their shoulders

why do think baseball pitchers don't do overhead work Rip...come on

its not like weightlifters have great overhead strength along with great mobility or anything...you don't have to have great shoulder flexibility to do a snatch

*sarcasm off*