thegentleman1981
New Member
Hi Gentleman,
I want to thank again Totentanz for his patience and reply on my thread.
I thought about all inputs and thoughts-also about tension and fatigue.
I want to set up a "TF" template which follows 2 cycles. One which is a bit more geared to fatigue and the other to strength. This was also a good idea of CDB.
This set up has also the sense to prevent burning out when the weight gets heavy.
I cannot handle 2 heavy sessions the week. Thats why I was pleased with the HLM template.
So the "fatigue day" also functions as a light day.
I will work out 2xthe week. Sets across.
Heavy/Tension Day: 3x5 reps full rest (approx 85%-87.5% 1rpm)
Light/Fatigue-Volume Day 3x10 reps 2 min rest (approx 65% 1rpm)
Exercises for both days:
Squat (tension day)/Romanian Deadlift (fatigue day)
Bench
Row
Press
Pulldown
Crunch
Procedure:
After SD (I currently SD since 2 weeks-teeth surgery) I will start with 75% of my 3x5 max and 75% of my 3x10 max.
This will bring my starting weights to 63%1rpm on heavy day and 50% 1rpm on fatigue day.
It seems bit low, but remember the starting weights in the vanilla HST template are quite low too.
Also take the 2min rest periods and volume in consideration on the cummulative fatigue day which lessens the load too but is on purpose to generate a bit fatigue and volume.
On both days I increase the weight by 5%, so that I hit old PRs in week 6 and build from there.
For me Prs are an important motivater. When stalling I would SD and ramp up again.
Also I thought of borrowing sth. from Wendler: Repping out on the last set form the beginning but WITHIN REASON of course. I will not grind myself out but already take advantage of the ramp up.
Feedback are welcome, I hope I have included the HST principles in a acceptable way.
Thank you
TG
I want to thank again Totentanz for his patience and reply on my thread.
I thought about all inputs and thoughts-also about tension and fatigue.
I want to set up a "TF" template which follows 2 cycles. One which is a bit more geared to fatigue and the other to strength. This was also a good idea of CDB.
This set up has also the sense to prevent burning out when the weight gets heavy.
I cannot handle 2 heavy sessions the week. Thats why I was pleased with the HLM template.
So the "fatigue day" also functions as a light day.
I will work out 2xthe week. Sets across.
Heavy/Tension Day: 3x5 reps full rest (approx 85%-87.5% 1rpm)
Light/Fatigue-Volume Day 3x10 reps 2 min rest (approx 65% 1rpm)
Exercises for both days:
Squat (tension day)/Romanian Deadlift (fatigue day)
Bench
Row
Press
Pulldown
Crunch
Procedure:
After SD (I currently SD since 2 weeks-teeth surgery) I will start with 75% of my 3x5 max and 75% of my 3x10 max.
This will bring my starting weights to 63%1rpm on heavy day and 50% 1rpm on fatigue day.
It seems bit low, but remember the starting weights in the vanilla HST template are quite low too.
Also take the 2min rest periods and volume in consideration on the cummulative fatigue day which lessens the load too but is on purpose to generate a bit fatigue and volume.
On both days I increase the weight by 5%, so that I hit old PRs in week 6 and build from there.
For me Prs are an important motivater. When stalling I would SD and ramp up again.
Also I thought of borrowing sth. from Wendler: Repping out on the last set form the beginning but WITHIN REASON of course. I will not grind myself out but already take advantage of the ramp up.
Feedback are welcome, I hope I have included the HST principles in a acceptable way.
Thank you
TG
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