[quote]SirValeq wrote:
Thanks, GeneticSynergy9. I’ll try to see if the slight decline works for me.
I do have another question though: what about failure within the layer system? I didn’t see it mentioned anywhere. Is going to failure permitted in the 2nd, 3rd and 4th layer or should it be avoided at all cost, stopping 1 rep short every time? (let’s assume that muscle mass is a priority, not strength)
One last thing: the system looks really great. I think it must be the best system I’ve seen so far, just because it’s so customizable and autoregulatory. Can’t wait to see the whole of it![/quote]
Failure is not “prohibited”… I try to avoid it, but sometimes it happens. On clusters it’s easier to avoid because you know if you have one more left or not, but HDL work is more tricky since fatigue can hit you quick. So I don’t mind failure on the HDL sets, but I do not aim for it.
CT, since we are not doing regular over head pressing, squats, or deads in the “regular” split (dead start incline and decline, TBDL, High pull) is it too much to “warm up” with a quick HFSW of those three movements? I’m thinking just an easy 3x3 with 40-50%. Or is it too much to add on top of this system?
[quote]Lonnie123 wrote:
CT, since we are not doing regular over head pressing, squats, or deads in the “regular” split (dead start incline and decline, TBDL, High pull) is it too much to “warm up” with a quick HFSW of those three movements? I’m thinking just an easy 3x3 with 40-50%. Or is it too much to add on top of this system?[/quote]
[quote]Lonnie123 wrote:
CT, since we are not doing regular over head pressing, squats, or deads in the “regular” split (dead start incline and decline, TBDL, High pull) is it too much to “warm up” with a quick HFSW of those three movements? I’m thinking just an easy 3x3 with 40-50%. Or is it too much to add on top of this system?[/quote]
Lonnie just a thought i have been doing HFSW in the mornings and do my main layer w/out about 7:00 at night.Just another idea if it fits.
[quote]Lonnie123 wrote:
CT, since we are not doing regular over head pressing, squats, or deads in the “regular” split (dead start incline and decline, TBDL, High pull) is it too much to “warm up” with a quick HFSW of those three movements? I’m thinking just an easy 3x3 with 40-50%. Or is it too much to add on top of this system?[/quote]
Lonnie just a thought i have been doing HFSW in the mornings and do my main layer w/out about 7:00 at night.Just another idea if it fits.[/quote]
Thanks, the gym is a bit of a drive so its easier for now to just keep it to one session. Maybe the investment in a bar and some weights will be worth it soon enough…
[quote]Lonnie123 wrote:
CT, since we are not doing regular over head pressing, squats, or deads in the “regular” split (dead start incline and decline, TBDL, High pull) is it too much to “warm up” with a quick HFSW of those three movements? I’m thinking just an easy 3x3 with 40-50%. Or is it too much to add on top of this system?[/quote]
Lonnie just a thought i have been doing HFSW in the mornings and do my main layer w/out about 7:00 at night.Just another idea if it fits.[/quote]
Thanks, the gym is a bit of a drive so its easier for now to just keep it to one session. Maybe the investment in a bar and some weights will be worth it soon enough…[/quote]
Gotcha Lonnie,I’ve read and kept up with your logs etc and i couldn’t remember how close your gym was.Thats one thing that i’m happy about is throughout the years i have bought many racks,bars,plates etc and have everything i need at home.Being a business owner and working 7 days a week with crazy hours at times it’s nice to know i can always get my lifts in.
You definitely dont feel like you need to add any extra work on at the end of the session, thats for sure. I see why you say these also stimulate the hamstrings, CT.
[quote]Lonnie123 wrote:
I’m almost scared of the TBDL HDL now…[/quote]
Rightly so. Definitely don’t start higher than 65% on these.[/quote]
I was thinking 70%. That where I have been ending up on my 3rd HDL on the other 2 exercises so far… Been doing 80%, 80%, it feels heavy so I drop to 70% on the third.
[quote]Lonnie123 wrote:
I’m almost scared of the TBDL HDL now…[/quote]
Rightly so. Definitely don’t start higher than 65% on these.[/quote]
I was thinking 70%. That where I have been ending up on my 3rd HDL on the other 2 exercises so far… Been doing 80%, 80%, it feels heavy so I drop to 70% on the third.[/quote]
Right, in my experience, it varies between exercises; on pretty much all my presses, I can hit the 54321 with 72% on the nose, on High Pulls, I end up at about 80% and with the deadlifts, 65% is hell.
Of course, my max strength on the high pulls is shit and on the deadlifts it’s ok, which has a big impact on the difficulty of the HDL sets. Also, my cardio is ass. So yeah, maybe you’ll fare better.
And then on the following cycle increase the weight and start over. Something similar could be done for Hard 5s. This gives us a way to progress the Density and how Heavy the HDL is. Good idea?
Entering week 3 here, handling more weight every week on each portion. As I taper the HDL and increase the Clusters its very obvious to me how fatiguing the HDL is. Liking it so far, thanks for the info CT
[quote]Lonnie123 wrote:
Entering week 3 here, handling more weight every week on each portion. As I taper the HDL and increase the Clusters its very obvious to me how fatiguing the HDL is. Liking it so far, thanks for the info CT[/quote]
Lonnie - seeing any significant physique changes? I’m interested since you prepped with more traditional bodybuilding methods. How’s it comparing?
Nothing is standing out in a massive way… its only been 2 weeks though. I have pics so I will do them at 4, 8, and 12 weeks… Each phase of which uses a different HDL. So Not only will I be able to compare 12 weeks of the system, but each 4 week phase to each other.
[quote]Lonnie123 wrote:
Nothing is standing out in a massive way… its only been 2 weeks though. I have pics so I will do them at 4, 8, and 12 weeks… Each phase of which uses a different HDL. So Not only will I be able to compare 12 weeks of the system, but each 4 week phase to each other.[/quote]
Hey Lonnie did you complete the max muscle layer cycle? Wondering if you’re sticking with this or the other templates provided…thanks!
Yes do tell your progress with the all mighty hypetrophic layer phases. Smigil and I are on the same mission right now here in the forums. I have your back Sigil.
Currently heading into the final week of the 12 week phase, then I’ll take a Deload as outlined by CT (ramp to 3RM, 3 clusters, no HDL) and then I’ll take pics. 2 weeks.
@Brandon, I have to admit I love that Silver Ace moniker, even if its only one person who uses it. Time to register a new account!