Originally Posted by
Ben Patterson
If you want to "run out" an HLM here is a way to do it with the Starr model.
Heavy day phase 1
60%x5
70%x5
80%x5
90%x5
100%x5
HD phase 2
60%x5
70%x5
80%x5
90%x3
100%x3x2
HD phase 3
60%x5
70%x5
80%x5
90%x2
100%x2x2
HD phase 4 (only one week)
60%x5
70%x5
80%x5
90%x1
100%x1x3
The light day too sets will look like this (percentage is of the heavy day top sets):
85%x5 (phase 1)
80%x5 (phase 2)
75%x5 (phase 3)
70%x5 (phase 4)
Work up in 10% increments doing sets of 5. You should have 4 ramp up sets and one top set, for 5 total sets.
Medium days will work like the light day but with the following percentages for the top set:
95%x5 (phase 1)
90%x5 (phase 2)
85%x5 (phase 3)
80%x5 (phase 4)
After you complete phase 4 you could change programs or start another cycle. I'd start the new cycle with the phase 4 medium day top weight as your heavy day top weight.
Here's one way to set it up in a week:
Monday
Squat heavy
Bench heavy
Deadlift light
Wednesday
Squat light
Press heavy
Chins/GHRs
Friday
Squat medium
Bench medium
Deadlift heavy