T Nation

Trial Layer Method

@CT:

This is what I did this week for decline tilt press from pins, I lowered my tilt to 2" from 4" so 1RM went down a bit but it felt great

  • could you tell me if this is an acceptable method? Thanks!

Ramp to 1RM: 135x3, 185x3, 225x2, 250x1, 275x1, 300x1, 325x1, 350x1, 370x1, 385x1

Clusters: 345x3, x3, x4 (rest was just resetting for the next rep, 2 mins rest between clusters)

HDL: 315x3 - I did 8 sets with 60 seconds rest between sets.

This type of HDL felt incredible for me - it’s a combination of power and a bit of strength endurance. I noticed that performance actually increased into sets 5-7. My pump after this mega-set was phenomenal.

Your thoughts?

[quote]Mutsanah wrote:
@CT:

This is what I did this week for decline tilt press from pins, I lowered my tilt to 2" from 4" so 1RM went down a bit but it felt great

  • could you tell me if this is an acceptable method? Thanks!

Ramp to 1RM: 135x3, 185x3, 225x2, 250x1, 275x1, 300x1, 325x1, 350x1, 370x1, 385x1

Clusters: 345x3, x3, x4 (rest was just resetting for the next rep, 2 mins rest between clusters)

HDL: 315x3 - I did 8 sets with 60 seconds rest between sets.

This type of HDL felt incredible for me - it’s a combination of power and a bit of strength endurance. I noticed that performance actually increased into sets 5-7. My pump after this mega-set was phenomenal.

Your thoughts?[/quote]

I do not dislike the idea, but 60 seconds is a tad too long to be considered a true HDL. I would GRADUALLY try to work down to around 45 seconds.

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:
@CT:

This is what I did this week for decline tilt press from pins, I lowered my tilt to 2" from 4" so 1RM went down a bit but it felt great

  • could you tell me if this is an acceptable method? Thanks!

Ramp to 1RM: 135x3, 185x3, 225x2, 250x1, 275x1, 300x1, 325x1, 350x1, 370x1, 385x1

Clusters: 345x3, x3, x4 (rest was just resetting for the next rep, 2 mins rest between clusters)

HDL: 315x3 - I did 8 sets with 60 seconds rest between sets.

This type of HDL felt incredible for me - it’s a combination of power and a bit of strength endurance. I noticed that performance actually increased into sets 5-7. My pump after this mega-set was phenomenal.

Your thoughts?[/quote]

I do not dislike the idea, but 60 seconds is a tad too long to be considered a true HDL. I would GRADUALLY try to work down to around 45 seconds.[/quote]

Thanks.

Yeah, I have as a goal to gradually reduce down to 30 secs between sets if possible.

I thought about reducing rest by 10 secs each WO as long as performance did not suffer.

Use same weight for 4 WO’s, 60 / 50 / 40 / 30 secs rest.

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:
@CT:

This is what I did this week for decline tilt press from pins, I lowered my tilt to 2" from 4" so 1RM went down a bit but it felt great

  • could you tell me if this is an acceptable method? Thanks!

Ramp to 1RM: 135x3, 185x3, 225x2, 250x1, 275x1, 300x1, 325x1, 350x1, 370x1, 385x1

Clusters: 345x3, x3, x4 (rest was just resetting for the next rep, 2 mins rest between clusters)

HDL: 315x3 - I did 8 sets with 60 seconds rest between sets.

This type of HDL felt incredible for me - it’s a combination of power and a bit of strength endurance. I noticed that performance actually increased into sets 5-7. My pump after this mega-set was phenomenal.

Your thoughts?[/quote]

I do not dislike the idea, but 60 seconds is a tad too long to be considered a true HDL. I would GRADUALLY try to work down to around 45 seconds.[/quote]

Thanks.

Yeah, I have as a goal to gradually reduce down to 30 secs between sets if possible.

I thought about reducing rest by 10 secs each WO as long as performance did not suffer.

Use same weight for 4 WO’s, 60 / 50 / 40 / 30 secs rest.
[/quote]

That’s the smart way to do it, but you might want to stick with the same time zone for 2 workouts

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:
@CT:

This is what I did this week for decline tilt press from pins, I lowered my tilt to 2" from 4" so 1RM went down a bit but it felt great

  • could you tell me if this is an acceptable method? Thanks!

Ramp to 1RM: 135x3, 185x3, 225x2, 250x1, 275x1, 300x1, 325x1, 350x1, 370x1, 385x1

Clusters: 345x3, x3, x4 (rest was just resetting for the next rep, 2 mins rest between clusters)

HDL: 315x3 - I did 8 sets with 60 seconds rest between sets.

This type of HDL felt incredible for me - it’s a combination of power and a bit of strength endurance. I noticed that performance actually increased into sets 5-7. My pump after this mega-set was phenomenal.

Your thoughts?[/quote]

I do not dislike the idea, but 60 seconds is a tad too long to be considered a true HDL. I would GRADUALLY try to work down to around 45 seconds.[/quote]

Thanks.

Yeah, I have as a goal to gradually reduce down to 30 secs between sets if possible.

I thought about reducing rest by 10 secs each WO as long as performance did not suffer.

Use same weight for 4 WO’s, 60 / 50 / 40 / 30 secs rest.
[/quote]

That’s the smart way to do it, but you might want to stick with the same time zone for 2 workouts
[/quote]

Thanks, Coach - I’ll do it!