Hlm advice

[Nave Abramovich]

Shalom coach Wolf,
I'm kinda finish my first run of HLM program, and I need your advice about how to keep going.
I'm about 6'ft, 195lbs BW.
My last week of training looked like that-
A:
Heavy SQ 1×1 355lb, 4×1 330lb
CGBP 4×5 215lb
Chin ups
B:
Heavy DL 1×1 445lb
OHP 1x1 180lb, 4×3 155lb, 1×8-12 110lb
Light SQ 3×5 275lb
C:
Medium SQ 4×4 300lb
Heavy bench 1×3 250lb, 4×3 235lb
Medium DL 3×4 365lb

I have some room to improve my DL (just start with singles), and some more room with my bench. From the other hand, my SQ and OHP are very hard.

I really like the FBW 3 days a week, and it's fit my schedule nicely, so I want to keep train like that.

I thought to keep with HLM, but start to rotate the rap range of the heavy day with 5\3\1 (or maybe 3\2\1?).

I really want to hear your thoughts from your experience, and also if I'm going to rotate the heavy day, how i calculate the medium and light day.

Thank you sir

[Michael Wolf]

I don't think I really have adequate info here, but if you ran heavy day out down to a max single, and your volume/medium day is at the limit too, then you can stay with HLM and make the new PR every 2-3 weeks instead of every week, and that's an easy way to rotate rep ranges too. The first three week wave do triples and hit a PR triple on week three. The second wave do doubles and hit a PR double on week 3. The third wave do singles and hit a PR single on week 3. So you're rotating rep ranges every 3 weeks. You can probably run that a couple or a few times if you manage your volume right. You'll do more and more challenging volume work the first week, medium the second, and some volume but less and less challenging the third week leading up to the PR. Whereas your triple on week 1 will be heavier than your volume, but not a max or near max triple.

[Nave Abramovich]

So lets see if I understand you right, the first 3 week of the block should look like that:
Week 1:
H- 1×3 320, 4×3 305
L- 3×5 270
M- 4×5 290
Week 2:
H- 1×3 325, 4×3 310
L- 3×5 275
M- 4×5 295
Week 3:
H- 1×3 330 (pr), 4×3 315
L- 3×5 275
M- 4×5 300

And then go down to 3 week block of two reps on the heavy day with a PR on the third week, and than another block of singles.
And also from block to block decrease the reps of the medium day, like 4×5, than 4×4 and finish with 4×3 if it's needed?

Thanks.

[Michael Wolf]

I realized I slightly misspoke above, because your heavy day is the first day of the week. I usually don't set it up this way, so I was defaulting to my standard approach - in your case, you'd want the lower volume in week 2, since week 3's first day is the PR day, and then more volume the rest of that week, cause that's really Week 1 for the next cycle in terms of volume. I'd probably try something more like:

W1
H: 315x3, 300x3x2
L: 255x5x4
M: 280x5x3

W2
H: 325x3, 305x3x2
L: 260x5x3
H: 285x5x2

W3
H: 330x3, 310x3
L: 265x5x5
M: 290x5x4

[Nave Abramovich]

Ok, sounds good. I'll try that.

[Nave Abramovich]

Another question on this subject if you dont mind.

what is a good way to program deadlifts after I finished to "running it out" for the first time?
I started with top set of 5 on my heavy day and 3x5 on medium day, and now after 14 weeks I doing 1X1X445 on H day and 3X4X80% on medium. I deadlift H on tuesday and M on Thursday.

I saw this article by andy baker (Simple Deadlift Program That WORKS - Andy Baker),
but maybe a 6 week block is longer than what I need for my level, or maybe not...

Thanks again man.

[Michael Wolf]

You could just try a 2 or 3 week cycle, like the squat. I'd also recommend having the DL further apart in your current scheme, i.e Tues/Sat instead of Tues/Thurs.

Example of a 2 week cycle for your current level:
Week 1
M: 3x5 @ ~85% of 5RM
H: Single at ~90-93% of 1RM, followed by 3x3 at ~88-92% of 3RM

Week 2
M: 2x5 @ ~80% of 5RM
H: 5/3/2/1 rep PRs.

Plan to add weight to each day every 2 week cycle but don't absolutely force it. If you find this is too aggressive, you can stretch it into a 3 week cycle.

[Nave Abramovich]

My schedule is like this:

Sunday:
H SQ
M CGBP
L chins

Tues:
H DL
L press
L SQ

Thurs:
M SQ
H BP
M DL

You think i need to change something?

[Michael Wolf]

I'd do heavy squat and medium DL on Sunday, medium squat and heavy DL on Thursday. Tuesday do light squat, press, and chins.