HLM with top set and back offs

[damolifter85]

Hi guys,

So I am currently running Baker's GGW and am in week 10. Once I have tested in week 13 Im looking to switch things up a bit to add some heavy top sets with back off work on heavy days, keeping similar format to GGW in regards to days.

Having read through Andy's HLM articles and the forum extensively I have come up with the plan below.

Age: 33
Height: 5"10
Weight: 87KG
Started LP in August 2017

Im a self employed plumbing and heating engineer and have a family with 3 children so my recovery is sometimes not as optimal as I would like. I love the idea of TM and have tried running before but just felt hanging all the time. So have ran GGW and things have felt much better but feel like Im missing out on the regular heavy 1-3 reps which are important to me as I am looking to do my second powerlifting meet in the spring.

Let me know if anything jumps out at you as wrong or any ideas to improve.

Although I guess the proof will be in trying it!

Week 1:

Friday:
Heavy Squat 85% x 4-6, 75% 3 sets 5-8
Medium Bench 4x5 @ 5% less than volume
SLDL 3x5

Sunday:
Light Squat 2x5 @ 10% less than volume
Press 3x5 then 2x10 back off sets
Weighted Chins 25 reps add 2.5kg once 25 in 5 sets

Tuesday:
Medium Squat 3x5 @ 5% less than volume
Heavy Bench 5% x 4-6, 75% 4 sets 5-8
Heavy Deadlift 1x3 @85% then 1x5 @75%
Dips 30 reps

Week 2:

Friday:
Heavy Squat 90% x 2-4, 80% 3 sets 4-6
Medium Bench 4x5 @ 5% less than volume
SLDL 3x5

Sunday:
Light Squat 2x5 @ 10% less than volume
Press 3x5 then 2x10 back off sets
Weighted Chins 25 reps add 2.5kg once 25 in 5 sets

Tuesday:
Medium Squat 3x5 @ 5% less than volume
Heavy Bench 90% x 2-4, 80% 4 sets 4-6
Heavy Deadlift 1x2 @90% then 1x4-5 @80%
Dips 30 reps

Week 3:

Friday:
Heavy Squat 95% x 1-3, 85% 3 sets 3-5
Medium Bench 4x5 @ 5% less than volume
SLDL 3x5

Sunday:
Light Squat 2x5 @ 10% less than volume
Press 3x5 then 2x10 back off sets
Weighted Chins 25 reps add 2.5kg once 25 in 5 sets

Tuesday:
Medium Squat 3x5 @ 5% less than volume
Heavy Bench 95% x 1-3, 85% 4 sets 3-5
Heavy Deadlift 1x1 @95% then 1x3-5 @85%
Dips 30 reps


Week 4-6 add 1-2.5kg per lift and repeat.

[Eric Larousse]

I did this exact template for 2 cycles and my lifts increased exactly 20 pounds for lower and 10 for upper.

About to do something similar but less volumey and press/bench medium both lifts on the last day

[damolifter85]

I did this exact template for 2 cycles and my lifts increased exactly 20 pounds for lower and 10 for upper.

About to do something similar but less volumey and press/bench medium both lifts on the last day

Thats sounds like good progress for 2 cycles Eric.

[Eric Larousse]

Yea and I wasn’t even eating at a surplus I was at maintenance calories