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Thread: HLM Program Feedback (with 8/5/2 top set rotation)

  1. #1
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    Default HLM Program Feedback (with 8/5/2 top set rotation)

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    Hello- looking for feedback on the below HLM split done with a rotation of 8/5/2 top sets on the heavy lifts.

    Personal Info:
    36 y/o male, 6’0”, 208 lbs, early intermediate (~2yrs training exp), 325 lb (sq), 240 (bn), 385 (dl), 160 (pr)

    Day 1
    (H) Squat
    (M) CG Bench/Incline 5/8/12x3
    (L) Rows/Chins 5/8/12x3
    Curls 15x2

    Day 2
    (L) FR/SB Squat 8@7x3
    (H) Bench
    (M) RDLs/SLDLs 5/8/12x3
    Dips AMRAPx2

    Day 3
    (M) Pin Squats 3@8x5
    (L) Press
    (H) Deadlift
    DB Curls 15x2

    Rotation for Main Lifts
    -Squat & Bench:
    Wk 1: 8x1 Top set + Backoffs @8 8x2
    Wk 2: 5x1 Top set + Backoffs @8 5x4
    Wk 3: 2x1 Top set + Backoffs @8 3x7

    -Press:
    Wk 1: 8x1 Top set + Backoffs @9 8x2
    Wk 2: 5x1 Top set + Backoffs @9 5x2
    Wk 3: 2x1 Top set + Backoffs @9 3x2

    -Deadlift:
    Wk 1: 8x1 Top set + Backoffs @7 8x2
    Wk 2: 5x1 Top set + Backoffs @7 5x2
    Wk 3: 2x1 Top set + Backoffs @7 3x2

    Notes:
    -rep ranges for SQ, BN, & DL would be spread out; ie on week 1 squat 8s, Bench 5s, DL 2s.
    -Slots with multiple exercises (ie Rows/Chins) = rotate weekly.

    Appreciate any feedback.

  2. #2
    Brent Carter's Avatar
    Brent Carter is offline Owner, Starting Strength Dallas
    Starting Strength Coach
    Join Date
    Nov 2011
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    Sorry for the delay, I was hoping I could get Baker's opinion on this as well but he might still be on vacation.

    Program looks fine and well thought out so long as you are setting some type of PR every week. Looks like an awful lot of assistance exercises but without a detailed history (which would really require a consult) I'll leave it up to you to determine if they are warranted.

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