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Originally Posted by 0311
Yeah, I have. The best way that I see it fit is to do a layout like this:
-find 10 and 5 rep maxes (1 week)
-strategic deconditioning (8 days)
-HST-10 RM, (2 weeks)
-HST-5 RM, (2 weeks)
-5x5 DELOAD (use 3x3 layout)
-5x5 loading (4 weeks)
-5x5 deload (1 week)
-5x5 intensity (2 weeks)
-Deload (3x3)
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Ok, in reviewing what I posted, I think there can be a few changes. This is what I've come up with:
-find 15, 10, and 5 RM's. (or 12, 8, 5) For the 5 RM, use only the 5x5 exercises.
-SD
-HST 15 or 10 RM's for 2 weeks
-HST 10 or 8 RM's for 2 weeks
-Jump straight into 5x5 volume phase
-continue on as planned.
I figure this way you'll est. your 5 RM on the relevant 5x5 exercises ahead of time. Use my spreadsheet to factor that into your LAST week of loading, then reverse plan backwards to week 1. I went against doing your 5 rep block of HST because it wouldn't make sense to hit your 5 RM, then deload, then start back with less weight than you're used to. With this plan, you will never go backwards in weight used or "zig-zag".