H-L-M for older lifters

[davidM]

Hi Andy,
I wanted to start a H-L-M program and, after reading your articles, I think I grasped the concept of the Heavy Light Medium days.
My only concern is about squatting three days a week. I don't know if I can handle it . Now, after my heavy day of 3x5 (154kg) mt knees are a bit stiff and sore.
if I squat twice (one heavy and one light) how could the Heavy - Light - Medium set up be?
Thanks a lot.

I wanted to buy your Book on the subject but wanted to know if there are three x week sample programs because I cannot train more than that.
David

[Andy Baker (KSC)]

Just have to start light on the light day and keep the per session volume low at first. If you just want to squat 2x/week then you do something like this:

Mon: Squat / Bench
Weds: Press / Deads
Friday: Squat / Bench

[slydeflex]

What off set would the Friday Squat be?

[beefeater]

Just have to start light on the light day and keep the per session volume low at first. If you just want to squat 2x/week then you do something like this:

Mon: Squat / Bench
Weds: Press / Deads
Friday: Squat / Bench

If someone wants to keep the Press as a primary lift, could they Press 2 x week and Bench 1 x week instead?

[davidM]

Just have to start light on the light day and keep the per session volume low at first. If you just want to squat 2x/week then you do something like this:

Mon: Squat / Bench
Weds: Press / Deads
Friday: Squat / Bench

I like it, thanks Andy for all the information you give us.
David

[Andy Baker (KSC)]

What off set would the Friday Squat be?

As little as 5%, as much as 20%. Usually depends on the strength and conditioning of the lifter. Start with a 10% offset if you don't know and adjust as you go. If it doesn't feel like work then close up that offset a bit, if it's a ball buster then lighten it up a bit.

[Andy Baker (KSC)]

If someone wants to keep the Press as a primary lift, could they Press 2 x week and Bench 1 x week instead?

Of course