As mentioned i did a run with the heavy light medium system. i want to give a short overview of the results till now cause i also promised so to bend the bar :
I am 83kg and 17BF 2000kcals non training days 3000kcals training days. week ends (sat,sun) off.(recomp)
H L M 2x the week
Sets are straight sets. same weight for all sets. In the LAST set of each exercise there is no rep left in the tank.
Heavy: 3x3-5 reps 4 min rest
Light: 2x15-20 reps 1 min rest
Medium: 3x8-10 reps 2 min rest.
Duration now: 3 rotations (3xh 3xl 3xM)
Exercises: (same order each time)
squat (linear programming)
lat pulldown to chest
dumbbell shoulder press
cabel row wide grip pronated
The beginning and last weights (after 3 weeks) for the different rep ranges and exercises:
H: from 85x3x3 to 85x3x5
L: from 55x2x15 to 57,5x2x15
M: from 70x3x8 to 70x3x10
LAt pulldown to chest:
H: from 67,5x3x4 to 70x3x3
L: from 40x2x15 to 45x2x13
M: from 55x3x8 to 55x3x10
Shoulder dumbbell press:
H:30x3x3 to 30x3x5
L: 15x2x15 to 17,5x2x15
M:22,5x3x8 to 22x5x3x10
cabel row wide grip:
H:52,5x3x3 to 52x5x3x5
L: from 35x2x15 to 37,5x2x15
M: from 45x3x8 to 45x3x10
Well ok, but i must admit that the strength increase is really hard. I really have to concentrate on the reps to get my Prs.
In my last programm i went to near failure on each set-i got damn strong but much too fast:5kg more each session in each set( !) was possible,but so i burned out already in the 3rd week and overreached badly.
In this programm now the strength increases are quite small and hard to achieve. (IME). perhaps more workload/intensity is needed to push adaptions more?
Any advice for further is appreciated!