HFP Training guinea pig thread

I created a workout and I wanted to get y'alls input on it.

The program is called HFP for Hypertrophy, Focus, and Power (also just HAPPENS to be my screen name ). It is a full body program for every workout that allows the lifter to practice the lifts through Daily Undulating Periodization. This technique allows the lifter to get use to the movement everyday and practice it with CNS response, technique, strength, and hypertrophy.

The days are done in T,P,H,F in that order. T is for Testing, P is for Power, H is for Hypertrophy, and F is for Focus.

Testing is used to create a new Training max and to get some heavy weights in to stimulate CNS response. The 1+ set is used to determine these new weights.

Power is used to generate barbell speed with moderately heavy weights. This section can also be used with accommodating resistance such as bands or chains.

Hypertrophy is used for muscle mass and to encourage growth through higher repetitions and a scheduled AMRAP.

Focus is used to nail down the technique of the lift by using lighter weights and to "grease the groove."


Set up:
Place your 1RM in the green column and the Training max (TM) will automatically appear. This is the weight all other percentages will be based off of. Once the first week is completed, adjust the TM numbers and don't worry about the formulas (They are provided next to the TM for use later if a 1RM is actually tested).

1+ set is highlighted and is used to change the TM.
0-1 reps = no weight change
2-3 reps = 5 lbs added
4-5 reps = 10 lbs added
6+ reps = 15 lbs added

Variation lifts are provided to the side. They can be changed as needed for different weak points.

As you can see, it is self regulating and pushes you to move more weight due to an increase could happen every week.

I urge you to lookup the proper techniques to each lift to practice during the Focus portion.

Please let me know how it is. I want to see how the duration, intensity, and recoverability is so that I can potentially add in some supersets or giant sets to decrease time and increase aerobic conditioning.

Here is the workout HFP Training

You will need to make a copy of it.

Extra:
Lift Cue Cards

Squat:
Get back as tight as possible when adjusting on back.
Take bracing breath before lifting weight
Act like you are wrapping the bar around your back
Take minimum amount of steps to lift and be set
Tighten butt to brace posterior chanin
Take another bracing breath
Break at the knees and track your knees over your toes
Stand up

Deadlift:
Get stance and bar should be midfoot
Get breath before decending
Place hands
Sink down hips till shins touch barbell
Rotate elbows in to activate lats (also use putting lats in back pocket)
Head neutral
Get tight
Act like you are wrapping bar around shins
Lift

Bench:
Get your upper back tight under the barbell by squeezing your shoulders together
Plant feet
Scoot butt back a little to develop arch
Rotate elbows to activate lats
Bracing Breath
Unrack
Another Bracing breath if needed
Act like you are making a "horseshoe" shape with the bar
With lats activated, "row" the barbell to your chest
Once liftoff happens, start to flare your elbows and push towards the rack a little and push with your legs towards the rear of the bench

Push Press:
Bracing breath
Front rack position
Step out
Squeeze butt to lock in posterior chain
Bend at knees not a rock back
Push up and back past your head and not in front of you.


Beta testing techniques:
++ Sets: If you add weight to the TM from the 1+ set, on the subsequent sets you will add weight according to how you feel and how much you increased TM. This is optional and intended for days you feel good.
If you added 5lbs to your TM then add 0 lbs to the first single and 5 lbs to the next single.
If you added 10+lbs to your TM then add 5 lbs to your first single and 10 lbs to the next single. ADDED

Rotating Variations:
Idea is to rotate the variation or main lifts and change their training goal every 2-3 weeks. I will have to work on a scheme for weight selection however. Example Back squat will be a Testing for 2-3 weeks then a High Bar or Front Squat may be the Testing for 2 weeks.

Superset or Giantset:
I did Technique and Hypertrophy in a superset fashion to save time and do a little bit of conditioning work.

Adding dips and chin ups:
Will need to figure out where to put these or those should be a staple in the variation lifts.

Target recovery
2 week deload. One week lower body deload, heavy upper. Other upper body deload, heavy lower.