Overtrained on HLM

[Guy]

Hi. I'm 47, ~210, 500/450/300, doing a 3-day rotating HLM (each day is H for one lift, L for the other, M for the third). Currently on weekly progression. Got overtrained, excluded L work from the schedule, got overtrained again. How should I proceed?

[Andy Baker (KSC)]

Not enough info here to tell you exactly what variables to adjust. Could be a volume issue, could be an intensity issue, etc. If you struggle with the 3x week full body workouts you might respond well to a 4 day Split / Heavy-Light Routine.

[Guy]

Thanks Andy. Will try. All the best.

[Eric Larousse]

80%6, 75x6x2, 70xamrap

85%x4, 80x4x2, 75%xamrap

90%x2, 85%x2x2, 80%x amrap

Does that look decent for heavy day rotation? Still hit heavier weights without murdering yourself with a decent amount of volume plus a lighter amrap to test yourself?

[Guy]

80%6, 75x6x2, 70xamrap

85%x4, 80x4x2, 75%xamrap

90%x2, 85%x2x2, 80%x amrap

Does that look decent for heavy day rotation? Still hit heavier weights without murdering yourself with a decent amount of volume plus a lighter amrap to test yourself?

Thanks Eric, does look decent but for an older dude like me that first day is more of a deload I think. The second one is better for me I think, rotated with a "regular" max's week. Reasonable?

[Eric Larousse]

I would think the rotation would be better but you could alter the percentages to 85-90-95 if you think you need heavier work. The idea is you will eventually have to drop reps from 6 to 5 to 4 to 3 from 2s to 1s as it gets heavier. I like the idea of an amrap for a little more autoregulation as well.

I’m actually planning on doing that soon once I get unsick I’ll probably do 75%x5x3 for light day on a 4 day split.

[Andy Baker (KSC)]

80%6, 75x6x2, 70xamrap

85%x4, 80x4x2, 75%xamrap

90%x2, 85%x2x2, 80%x amrap

Does that look decent for heavy day rotation? Still hit heavier weights without murdering yourself with a decent amount of volume plus a lighter amrap to test yourself?

I like the set up except for the AMRAPS. Might get away with it on Press and maaaaybe Bench but that is gonna fuck you up on Squat/Deads. Not a big fan of amraps on a higher frequency program. If squatting 1x / week, ok, not sure most can manage an amrap set when squatting 3x/week. At least not for very long.

[Str8shutr]

I was thinking of that setup by Eric as a three week Heavy day rotation, with a light day in the week as well. Perhaps he will clarify his intent.

[Eric Larousse]

Makes sense thanks

[Eric Larousse]

That was just an idea of how to do a heavy day on either a HLM or split routine

Take Andy’s advice though