Barbell Prescription HLM Programming Question

[Dr.B.]

After reading everyone's helpful responses, re-reading sections of The Barbell Prescription, and trying some things out during my workout today, I've come up with the following, which fits into my time constraints, allows me to work in some accessory work I think is important to me. If you could give it a look and give me the benefit of your experience, that would be great. (It seems awfully squat heavy and deadlift light to me, but I know that more squatting and less pulling is generally recommended, and I'm willing to try it out if so many smart, experienced people have found it tends to work best.)

Monday (Heavy Squat)
Squat 3x5
Press 3x5
Pull-Ups 3x8-10

Wednesday (Heavy Press)
Squat 2x5 (90%)
Floor Press 3x5
Inverted Bodyweight Row: 50

Friday (Deadlift)
Deadlift 1x5
- maybe 1-2 backoff sets at 90%, 85%
Lat Pulldown: 50
Squat 1-3x5 (95%)

[George Christiansen]

I am doing a H-L-M too. I have all of the lifts on their own H-L-M rotation so that I am not doing heavy deadlift the same day as heavy squats. Upper body stuff more goes H-H-M because I feel like they recover faster in and of themselves, but also cause less systemic fatigue.

This is basically what I am doing.

Week 1

Monday
Squat w/Belt 3x5 (Heavy)
SB Bench 3x5 (Heavy)
SLDL w/Straps 2x5 (Medium)
Chin Up 3xAMRAP (Medium)

Wednesday
Tempo Squat 3x5 (Light)
Press w/Belt 3x5 (Heavy)
RDL w/Straps 2x5 (Light)
TRX Row 3xAMRAP (Light)

Friday
Pause Squat 3x5 (Medium)
CGSB Bench 3x5 (Medium)
Deadlift 1x5 (Heavy)
Pull Up 3xAMRAP (Heavy)

Week 2

Monday
Squat w/Belt 3x5 (Heavy)
Press w/Belt 3x5 (Heavy)
SLDL w/Straps 2x5 (Medium)
Chin Up 3xAMRAP (Medium)

Wednesday
Tempo Squat 3x5 (Light)
SB Bench 3x5 (Heavy)
RDL w/Straps 2x5 (Light)
TRX Row 3xAMRAP (Light)

Friday
Pause Squat 3x5 (Medium)
Press w/Belt EMOM 5x3 (Medium)
Deadlift 1x5 (Heavy)
Pull Up 3xAMRAP (Heavy)

I definitely agree with the idea of not doing L-M-H because of the longer break of the weekend, but I think you could do M-L-H and be fine.

[chrisza]

looks decent except your missing a heavy bench/press on fri .

[George Christiansen]

The heavy Press/Bench are on Mondays and Tuesdays. I don't do straight bar bench because they bother my shoulders.

[John Watson]

I am doing a H-L-M too. I have all of the lifts on their own H-L-M rotation so that I am not doing heavy deadlift the same day as heavy squats. Upper body stuff more goes H-H-M because I feel like they recover faster in and of themselves, but also cause less systemic fatigue.

This is basically what I am doing.

Week 1

Monday
Squat w/Belt 3x5 (Heavy)
SB Bench 3x5 (Heavy)

What's SB Bench?

[Brian Goldstein]

After reading everyone's helpful responses, re-reading sections of The Barbell Prescription, and trying some things out during my workout today, I've come up with the following, which fits into my time constraints, allows me to work in some accessory work I think is important to me. If you could give it a look and give me the benefit of your experience, that would be great. (It seems awfully squat heavy and deadlift light to me, but I know that more squatting and less pulling is generally recommended, and I'm willing to try it out if so many smart, experienced people have found it tends to work best.)

Monday (Heavy Squat)
Squat 3x5
Press 3x5
Pull-Ups 3x8-10

Wednesday (Heavy Press)
Squat 2x5 (90%)
Floor Press 3x5
Inverted Bodyweight Row: 50

Friday (Deadlift)
Deadlift 1x5
- maybe 1-2 backoff sets at 90%, 85%
Lat Pulldown: 50
Squat 1-3x5 (95%)

Give it a go for 6-12 weeks, report back.

[George Christiansen]

What's SB Bench?

Swiss Bar. Requires a bit less internal rotation of the shoulders. Takes some getting used to as to where to touch the bar on your chest because of the shape of the bar, but it is serving me well so far.

[John Watson]

Swiss Bar. Requires a bit less internal rotation of the shoulders. Takes some getting used to as to where to touch the bar on your chest because of the shape of the bar, but it is serving me well so far.

Ah. Thanks.

[OZ-USF-UFGator]

Swiss Bar. Requires a bit less internal rotation of the shoulders. Takes some getting used to as to where to touch the bar on your chest because of the shape of the bar, but it is serving me well so far.

What percent weight of flat bench do you use for the Swiss bar, for the equivalent # of reps?

[OZ-USF-UFGator]

After reading everyone's helpful responses, re-reading sections of The Barbell Prescription, and trying some things out during my workout today, I've come up with the following, which fits into my time constraints, allows me to work in some accessory work I think is important to me. If you could give it a look and give me the benefit of your experience, that would be great. (It seems awfully squat heavy and deadlift light to me, but I know that more squatting and less pulling is generally recommended, and I'm willing to try it out if so many smart, experienced people have found it tends to work best.)

Monday (Heavy Squat)
Squat 3x5
Press 3x5
Pull-Ups 3x8-10

Wednesday (Heavy Press)
Squat 2x5 (90%)
Floor Press 3x5
Inverted Bodyweight Row: 50

Friday (Deadlift)
Deadlift 1x5
- maybe 1-2 backoff sets at 90%, 85%
Lat Pulldown: 50
Squat 1-3x5 (95%)

What benefit would 50 reps of inverted bodyweight rows give you that doing 10 X 3 Pendaly rows give you? You can titrate the rows up by 5-10# each session and doing so fits neatly into your original workout, just stick them in on Wednesday and continue along without the added complexity of creating a new routine.