[quote]jy6537 wrote:
Quick question on the density work. Is the 80% based off the max weight you did for a wave during the particular workout or the actual max you used to set up the waves (85%, 88%, 90%). For example if my max is 100 but I only got up to my third wave of 90x1, 90x2, 90x3 and ended the wave there. Would I use 80% of my actual max, 100, or the max weight I achieved during the wave, 90, to determine my density work?[/quote]
If you used a wave, 80% of the weight you used to calculate the waves.
If you used a max ramp, the maximum weight reached in the ramp.
[quote]Voluminous wrote:
4 plates a side now for Back Squat !!! (180kg); tested 1RM
20 reps for 80% (Was having discussions with God half way through )
Loaded carries @ 60kg 5*1 min.
Whew, if you survive back squat day - survive any other day
Aiming for 200kg BS by Jan 1st… all due to Layers ![/quote]
it’s20 reps for squats?
i been doin 30 and seeing stars. 13 minutes
carries 3x1 minute
congrats on the 4 plates!
I’ve been giving this density a try, so far i did incline bench and squat for 30 reps in as quickest time possible.
Bench took 9mins maybe a bit less and squats took 10:30s.
I wasnt has tired as I thought I would be in fact I was really tired at all I guess all that running is actually helping.
with squats though I took more time racking it, unracking it and getting into position then squatting.
I will give push press a try tomorrow.
This density set up appeals to me so I’ve been giving it a go this week.
Tried it with bench press today:
Ramp to 1 rep training max of 385
Singles at 95%, 92%, and 90%
As many reps as possible in 8 mins at 80%: 310 x 23 reps
All of the reps were done as singles and the bar was re-racked between each. Part of the challenge early on is definitely figuring out the proper pace. I can definitely see how this will result in rapid improvements. I like this approach alot.
To add on, it seems this approach is DOABLE in a caloric deficit/shredding phase. Performance seems to maintain fine and you don’t “overtrain” versus the original layer setup with clusters and HDL. Thats been my experience so far
[quote]LoRez wrote:
You “overtrained” with the clusters and hdl?[/quote]
In a caloric deficit, yes, it is a possiblity. In fact after 6 weeks on the original layout, the HDL volume can actually lead to a decrease in performance even if not on a caloric deficit. HDL is very powerful and actually has a much greater impact than I first suspected. Which is why I often use only 1 HDL set in a workout… you get most, if not all of the stimulatory effect without the possible negative effect on moderate/longer term progression.
Which is one of the reasons why the original HDL technique was not included in the “10 days cycle” or my work after that. It’s still a tool that I use, but just like many other training tools it is more powerful than originally thoughts and should not be used long term.
[quote]LoRez wrote:
You “overtrained” with the clusters and hdl?[/quote]
In a caloric deficit, yes, it is a possiblity. In fact after 6 weeks on the original layout, the HDL volume can actually lead to a decrease in performance even if not on a caloric deficit. HDL is very powerful and actually has a much greater impact than I first suspected. Which is why I often use only 1 HDL set in a workout… you get most, if not all of the stimulatory effect without the possible negative effect on moderate/longer term progression.
Which is one of the reasons why the original HDL technique was not included in the “10 days cycle” or my work after that. It’s still a tool that I use, but just like many other training tools it is more powerful than originally thoughts and should not be used long term.[/quote]
When using just one set of HDL do you still do other density work before/ after?
@Dave & CT - I did the singles ramp, 3 singles, then 7 minutes of density singles… Then loaded carries & I’ve been doing singles w/chin ups on the rings for about a month…I love it! My appetite has been through the roof, totally stimulated, totaled focused & got lots of perfect form & technique … From my experiment with the rings I honestly think density singles with perfect form & technique is the quickest way to bring up a lift… Noticeable biceps size too
[quote]LoRez wrote:
You “overtrained” with the clusters and hdl?[/quote]
In a caloric deficit, yes, it is a possiblity. In fact after 6 weeks on the original layout, the HDL volume can actually lead to a decrease in performance even if not on a caloric deficit. HDL is very powerful and actually has a much greater impact than I first suspected. Which is why I often use only 1 HDL set in a workout… you get most, if not all of the stimulatory effect without the possible negative effect on moderate/longer term progression.
Which is one of the reasons why the original HDL technique was not included in the “10 days cycle” or my work after that. It’s still a tool that I use, but just like many other training tools it is more powerful than originally thoughts and should not be used long term.[/quote]
Huh, that’s pretty interesting. The comment caught me by surprise.
So given the earlier hypertrophy focused plan of:
Week 1: Ramp to 3RM, 3 clusters, 3 HDL
Week 2: Ramp to 2RM, 4 clusters, 2 HDL
Week 3: Ramp to 1RM, 5 clusters, 1 HDL
Week 4: Ramp to 1RM, 3 HDL, 2 Max Pump
Would you decrease the HDL sets in weeks 1 and 2, or are they at a low enough percentage of 1RM? Also, what to do with week 4?
On the other hand, this is a “just” a hypertrophy block. Because it’s interleaved with strength blocks which are focused on optimizing progression, do any modifications need to be made at all?
)