CT, i have some old notes from a spill around the start of the Indigo programs and you outlined an interesting 4 week block in which to do strictly HFSW.
Easy Days(2&5)
Week 1: 3x3 with a weight you can lift 8x
Week 2: 3x3 Add 20lbs
Week 3: 3x2 Add 20lbs
Week 4: 3x1 Add 20lbs
I have some questions as my notes were incomplete, they are…
What would the day 3(moderate day) look like?
If Dead-Squat, Slight Incline tilt press and an overhead variety(either push press, or Dead-Squat overhead)were my choices what would be the preferred order?
I really like the sound of what you outlined and would love to use it as a change of pace from the pump work i’ve been doing. BUT, is it still something you see as viable to do?
What would the day 3(moderate day) look like?
[/quote]
Same set-up as the easy days, but using a load you could lift 5-6 times for 3 reps.
[quote]Eazy wrote:
2. If Dead-Squat, Slight Incline tilt press and an overhead variety(either push press, or Dead-Squat overhead)were my choices what would be the preferred order?
[/quote]
Overhead work 2. Dead-Squat 3. Slight incline bench
[quote]Eazy wrote:
3. I really like the sound of what you outlined and would love to use it as a change of pace from the pump work i’ve been doing. BUT, is it still something you see as viable to do?
[/quote]
Sure, HFSW works… people reported tremendous results. The key is that you need to train 6 days a week and you need to respect the intensity parameters. HFSW stops working when you lift too heavy too often.
[quote]Eazy wrote:
Thank you very much CT, i did forget to ask about the cluster work on the hard days, specifically week 4 where its just the cluster work.
Are you using the same weight as the previous week’s cluster work and just getting right into it?
Or should there be a ramp up to a training max for that day and then base the cluster work off that?
The latter seems like it may be too much for one session, basically how should that optimally be approached?[/quote]
When you do the 5-4-3-2-1 (not HDL, straight sets) you base your cluster weight on 90% of your set of one… then cluster weights remain de sam for the whole cycle after that. BUT on week for, on your 3rd cluster set, if you feel strong you can go up a bit.
On week 4 since you only have clusters do a few sets of 1 rep ramping up to the weight you will use for your clusters.
CT, two more questions as i’m starting this Monday(had to take some time off due to wisdom teeth removal) you said the key is to train 6 days a week with this approach, since this was a 5 day layout i’m guessing an additional moderate day is what needs to be added?
Secondly, i was thinking of doing 3-servings of Plazma on the two hard days and then 2-servings of Plazma (or 1-serving of Anaconda) for the easy & moderate days. Is the full 3-servings on the hard days overkill or are 2-servings plenty?
[quote]Eazy wrote:
CT, two more questions as i’m starting this Monday(had to take some time off due to wisdom teeth removal) you said the key is to train 6 days a week with this approach, since this was a 5 day layout i’m guessing an additional moderate day is what needs to be added?
Secondly, i was thinking of doing 3-servings of Plazma on the two hard days and then 2-servings of Plazma (or 1-serving of Anaconda) for the easy & moderate days. Is the full 3-servings on the hard days overkill or are 2-servings plenty?[/quote]
Well the key to HSFW is trianing frequency. But this is not true HFSW since the loads are higher on some days. So 5 days a week is fine. I personally stopped working with weeks. I go with 10 days microcycles and just rotate through the days until the 10 workouts are done. So it lasts anywhere between 1.5 and 2.5 weeks.
2 PLAZMA will be enough for 90% of the population. Unless your workout lasts 2 hours or that you are a lean and muscular 230lbs +, 2 will suffice.
[quote]Eazy wrote:
CT, two more questions as i’m starting this Monday(had to take some time off due to wisdom teeth removal) you said the key is to train 6 days a week with this approach, since this was a 5 day layout i’m guessing an additional moderate day is what needs to be added?
Secondly, i was thinking of doing 3-servings of Plazma on the two hard days and then 2-servings of Plazma (or 1-serving of Anaconda) for the easy & moderate days. Is the full 3-servings on the hard days overkill or are 2-servings plenty?[/quote]
Well the key to HSFW is trianing frequency. But this is not true HFSW since the loads are higher on some days. So 5 days a week is fine. I personally stopped working with weeks. I go with 10 days microcycles and just rotate through the days until the 10 workouts are done. So it lasts anywhere between 1.5 and 2.5 weeks.
2 PLAZMA will be enough for 90% of the population. Unless your workout lasts 2 hours or that you are a lean and muscular 230lbs +, 2 will suffice.[/quote]
Thank you very much CT, i actually like the idea of just going by days, leaves room for if something comes up during the week. So, in my case i would just use the hard, easy, moderate rotation until i hit 10 workouts then move on to the next week’s loading parameters and so on? Or is this kind of a different situation?
Day 1 is in the books and it was definitely refreshing to just go in focusing on main movements w/no isolation work. I still do the 14 jumps spread throughout the session as well.
[quote]Eazy wrote:
CT, two more questions as i’m starting this Monday(had to take some time off due to wisdom teeth removal) you said the key is to train 6 days a week with this approach, since this was a 5 day layout i’m guessing an additional moderate day is what needs to be added?
Secondly, i was thinking of doing 3-servings of Plazma on the two hard days and then 2-servings of Plazma (or 1-serving of Anaconda) for the easy & moderate days. Is the full 3-servings on the hard days overkill or are 2-servings plenty?[/quote]
Well the key to HSFW is trianing frequency. But this is not true HFSW since the loads are higher on some days. So 5 days a week is fine. I personally stopped working with weeks. I go with 10 days microcycles and just rotate through the days until the 10 workouts are done. So it lasts anywhere between 1.5 and 2.5 weeks.
2 PLAZMA will be enough for 90% of the population. Unless your workout lasts 2 hours or that you are a lean and muscular 230lbs +, 2 will suffice.[/quote]
Thank you very much CT, i actually like the idea of just going by days, leaves room for if something comes up during the week. So, in my case i would just use the hard, easy, moderate rotation until i hit 10 workouts then move on to the next week’s loading parameters and so on? Or is this kind of a different situation?
Day 1 is in the books and it was definitely refreshing to just go in focusing on main movements w/no isolation work. I still do the 14 jumps spread throughout the session as well.
[/quote]
I actually use a 9 workouts + 1 test workout schedule. Do 9 workouts (so normally 3 main lifts, 3 workouts type each) then do a test (either max weight or a strength-endurance test).
[quote]Eazy wrote:
CT, two more questions as i’m starting this Monday(had to take some time off due to wisdom teeth removal) you said the key is to train 6 days a week with this approach, since this was a 5 day layout i’m guessing an additional moderate day is what needs to be added?
Secondly, i was thinking of doing 3-servings of Plazma on the two hard days and then 2-servings of Plazma (or 1-serving of Anaconda) for the easy & moderate days. Is the full 3-servings on the hard days overkill or are 2-servings plenty?[/quote]
Well the key to HSFW is trianing frequency. But this is not true HFSW since the loads are higher on some days. So 5 days a week is fine. I personally stopped working with weeks. I go with 10 days microcycles and just rotate through the days until the 10 workouts are done. So it lasts anywhere between 1.5 and 2.5 weeks.
2 PLAZMA will be enough for 90% of the population. Unless your workout lasts 2 hours or that you are a lean and muscular 230lbs +, 2 will suffice.[/quote]
Thank you very much CT, i actually like the idea of just going by days, leaves room for if something comes up during the week. So, in my case i would just use the hard, easy, moderate rotation until i hit 10 workouts then move on to the next week’s loading parameters and so on? Or is this kind of a different situation?
Day 1 is in the books and it was definitely refreshing to just go in focusing on main movements w/no isolation work. I still do the 14 jumps spread throughout the session as well.
[/quote]
I actually use a 9 workouts + 1 test workout schedule. Do 9 workouts (so normally 3 main lifts, 3 workouts type each) then do a test (either max weight or a strength-endurance test).[/quote]
I have a feeling when you release your program the limitless options that will be available are going to blow our minds!
CT, would it be ok to increase each week’s weight by 10lbs instead of 20lbs for the easy/moderate days on a certain lift that is lower(my overhead)? I know the key on these days is more technique/explosion and i’m seeing 20lb increases being too big of a jump. I have maybe a 5-10lb difference between my overhead in terms of weight i can lift 5-6x on moderate days and weight i can lift 8x on easy days with both.
Right now my lower rep numbers suck as i’ve been working within the 6-8 rep bracket for so long i’m having to get back into the lower rep work.
[quote]Eazy wrote:
CT, would it be ok to increase each week’s weight by 10lbs instead of 20lbs for the easy/moderate days on a certain lift that is lower(my overhead)? I know the key on these days is more technique/explosion and i’m seeing 20lb increases being too big of a jump. I have maybe a 5-10lb difference between my overhead in terms of weight i can lift 5-6x on moderate days and weight i can lift 8x on easy days with both.
Right now my lower rep numbers suck as i’ve been working within the 6-8 rep bracket for so long i’m having to get back into the lower rep work. [/quote]
Yes that is not a problem. I prefer smaller, more manageable over the long run, increments.
I am very interested in the idea of HFSW but cannot seem to find any information on it in the live spills or forums.
Do you (or any other HFSW followers) have any notes on the program or a outline of the program. My understanding is you pick 3 main lifts- 1 overhead, 1 lower body and 1 horizontal press and perform each of these exercises everyday 5/6 days a week. Is this correct?
I would like to see an outline of % max of weight used for each rep range as well! I always advocated Higher frequency and less weight and volume like the bulgarian system. Worked much better for me over the last 20years.