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