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Unread 06-27-2017, 11:37 PM
Claymore Claymore is offline
Junior Member
Join Date: Jul 2014
Posts: 7
Default HLM for Oly Lifting on RFL

I want to use RFL to drop a bunch of body fat. For the last few months I've been doing a variation of HLM for olympic lifting. It looks like this:

Squat 5x5
Press 5x5
Deadlift 5x1
Chins AMRAPx3

Snatch Max
Front Squat 3x3
Bench Press 5x5
Chins AMRAPx3

C&J Max
Box Squat 5x4
Push Press 3x5
Chins AMRAPx3

Max in this context is working up in 2.5 kg increments to the first missed attempt, backing off 10 kg, and working back up to a second missed attempt, after which that lift is done for the day.

Since the idea is to cut back volume by as much as 2/3, but still needing to train for the sport, my thought is to structure the program like so:

Squat 5x2
Press 5x2
Deadlift 3x1
Chins AMRAPx2

Snatch Max
Front Squat 3x2
Bench Press 5x2
Chins AMRAPx2

C&J Max
Box Squat 5x2
Push Press 3x2
Chins AMRAPx2

This preserves the structure of the program, but reduces volume by 1/3 to 2/3. If I have to reduce deadlifts to a double instead of a triple to maintain weight on the bar, so be it. I think with the reduced calories the volume on snatch and c&j will be self-limiting.


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Unread 06-28-2017, 01:10 AM
Determinism Determinism is offline
Senior Member
Join Date: Nov 2016
Posts: 593

I think it's a solid plan. Most of the time you'll see people over-estimate themselves and burn-out. You seem to take into account the RFL horror and properly adjust your program. Good luck with your diet.
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