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Thread: Running it out vs. a direct transition to HLM

  1. #1
    Join Date
    Feb 2010
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    Default Running it out vs. a direct transition to HLM

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    Hey Brent -

    I've been thinking about how the novice program and HLM as an intermediate blend together. It seems to me that the "running it out" phase for the Novice LP is really just a taper in volume and increase in intensity. Once this is done, the lifter then transitions over to TM, HLM, or something like that, which is really just a higher volume version.

    My question is this - why not just transition directly into HLM rather than tapering? Here is what I mean:

    Week 1 - Novice Phase Ends (last week of 3x5 on the squat, bench/press, 1x5 DL)
    Phase 1 -> Run out 1x5s while ramping up backoff volume (2x5 -> 3x5 -> 4x5), press drops to 5x3

    Mon - Squat 1x5, back off 3x5 / Bench 1x5, backoff 3x5 / Deadlift 2x3, 3x5 Backoff
    Wed - Squat Light 3x5 / Press 5x3 / BB Rows
    Fri - Squat 1x5, back off 3x5 / Bench 1x5, backoff 3x5 / Medium Pull 4x5

    Phase 2 -> Intensity top set drops down to 1-2x3, Bench goes to heavy day, press light day, close grip medium
    Mon - Squat 2x3, back off 4x5 / Bench 2x3, backoff 3x5 / DL 3x2, 2x5
    Wed - Squat Light 3x5 / Press 3x3, 2x5 Backoff / BB Rows
    Fri - Squat Medium 4x5 / Close Grip 4x5 / Medium Pull 4x5

    Phase 3 -> Intensity drops to a top single, DL moves to Friday
    Mon - Squat 3x2, 2x5 backoff / Bench 3x2, 2x5 backoff / Medium Pull
    Wed - Squat Light 3x5 / Press 3x1, 2x5 / BB Rows
    Fri - DL 3x2, 2x5 / Close Grips 4x5 / Squat medium 4x5

    Something like this... My thinking is rather than spending time tapering down, the lifter gradually goes straight into an intermediate program while still linearly progressing the top set and volume.

  2. #2
    Brent Carter's Avatar
    Brent Carter is offline Owner, Starting Strength Dallas
    Starting Strength Coach
    Join Date
    Nov 2011
    Location
    Dallas, TX
    Posts
    544

    Default

    I think this looks real damn good actually. Have in fact done something like this with a few of my folks. Worked pretty well.

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