Small regression during fatloss

[Ice-man]

Hi Andy

Im a mid intermediate I'm cutting weight due health issues as I'm technically obese, and my insulin sensitivity is poor. Slightly raised blood glucose level. Losing about 1lb a week. Strength gains has been slow as expected.
Current macros
230carb/270pro/60fats

I'm 5'6 230lb down from 240lb. I've set up a slightly complex HLM after reading PPST and watching your HLM videos several times. You are basically losing weight and setting PRs once every 2 weeks here:
SQ: 375lb 1rm
BP: 235lb 1rm
Press: 165lb 1rm
DL:400lb 1rm

90%/85%/80%/75% HLM LAYOUT

Week1(Max effort heavy)
Heavy day 90%+
Squats 1x1, 2x2@95% or more +5lb 170kg
Bench 1x1, 2x2@95% or more +4lb 107kg
Deadlift 1x1, 1x5 @80% or more +5lb 175kg

Light
Squats 2x5 60-80% of maximum effort heavy
Press 1x1-3 2x5 backoff
Chins 3xf

Medium
Squats 3x5 80% of maximum effort heavy
Bench 3x5 80% of maximum effort heavy
Power cleans 3x2

Week2 (volume Heavy)
Heavy day
Squats 3x5 85% of max effort heavy singled (week 1 heavy)
Bench 3x5 85% of max effort heavy(week 1 heavy)
Deadlift 1x5 85% of max effort heavy(week 1 heavy)

Light
60-80%
Press 1x1-3 2x5 backoff
Chins

Medium
Squats 3x5 90% of volume heavy
Bench 3x5 90% of volume heavy
Power cleans 3x2




As of last week I changed it to 4 day Heavy-Medium split as workouts taking too long.

This week I regressed on my 1 rep max of squats ....I just barley managed 1x1 of 155kg and my heaviest single two week ago was 17kg? also although I set
PR on bench @235lb it has now turned to 1 rep max......

Option 1: continue with layout just bad workout

Option 2: be realistic and realize I have exhausted heavy top single on 90%+ day...as they are so heavy they are technically 1RM so reset to 95% of the weight of 1 rep and reset all the percentage based off that, to
Allow for recovery. And continue to add 5lb to the squats top single (95% of current 1RM) and 2x2@90% of that weight . Do similar to bench too.


Option 3: Do the same as option 2 above but change the reset percentage on squats & deadlifts to 90% instead of 95% to allow even better recovery and more importantly progression. Reset bench/press to 95% because of lighter weight.

Option 4: change to 2 days per week heavy-medium to allow for better recovery and facilitate recovery when sleep is poor:
Cons: workouts too long and exhausting. Hard to to recover from.

[Andy Baker (KSC)]

This is probably consult level stuff just based on amount of information provided.

Personal Phone Coaching ? Andy Baker