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  • 2019/09/05 - 3HLM W6D3

    Bit tired, bit sore, OK day. Neck in place, no pain.
    DL 2ct bench 2ct squat
    160,0 kgs 3 REPS 8,0 RPE
    180,0 kgs 1 REPS 7,5 RPE
    190,0 kgs 1 REPS 8,5 RPE
    165,0 kgs 4 REPS 8,5 RPE
    155,0 kgs 4 REPS 7,0 RPE
    155,0 kgs 4 REPS 7,0 RPE
    155,0 kgs 4 REPS 7,5 RPE
    90,0 kgs 5 REPS 7,0 RPE
    105,0 kgs 1 REPS 7,5 RPE
    115,0 kgs 1 REPS 8,5 RPE
    92,5 kgs 5 REPS 7,5 RPE
    92,5 kgs 5 REPS 8,0 RPE
    92,5 kgs 5 REPS 8,5 RPE
    112,5 kgs 4 REPS 6,5 RPE
    122,5 kgs 4 REPS 8,0 RPE
    132,5 kgs 4 REPS 9,0 RPE
    122,5 kgs 4 REPS 8,5 RPE
    120,0 kgs 4 REPS 8,0 RPE
    Me gainzz

    Comment


    • 2019/09/08 - HLM W7D1

      Good! 165 was above my goal for today, and went really well. For 170, I lost tightness completely, at the bottom, so RPE was much greater than it should. But it would not have gone up in a bad day. Press was random as usual, and DL was a bit better than expected also. Some sensitivity at the injury spot again... Not sure if it's something I should act on.
      Squat (LBBS w/ belt) Press 2'' deficit DL
      140,0 kgs 4 REPS 7,5 RPE
      155,0 kgs 1 REPS 7,0 RPE
      165,0 kgs 1 REPS 7,5 RPE
      170,0 kgs 1 REPS 9,0 RPE
      150,0 kgs 4 REPS 9,0 RPE
      142,5 kgs 4 REPS 8,0 RPE
      142,5 kgs 4 REPS 8,5 RPE
      60,0 kgs 4 REPS 7,5 RPE
      70,0 kgs 1 REPS 7,0 RPE
      75,0 kgs 1 REPS 8,0 RPE
      65,0 kgs 4 REPS 9,0 RPE
      62,5 kgs 4 REPS 8,0 RPE
      62,5 kgs 4 REPS 8,5 RPE
      125,0 kgs 4 REPS 7,0 RPE
      135,0 kgs 4 REPS 8,0 RPE
      145,0 kgs 4 REPS 8,5 RPE
      135,0 kgs 4 REPS 7,5 RPE
      135,0 kgs 4 REPS 7,5 RPE
      Me gainzz

      Comment


      • 2019/09/10 - 3HLM W7D2

        These second days are kicking my ass. It was very good for the bench and until the heavy squat set. Then, suddenly, it looked like I had been turned off, the set felt much harder than expected, I had to cut it short and I was really out of focus and sleepy. Rows were also challenging, these sets of 11 feel like a whole lot.
        Bench HBBS Pendlay rows
        110,0 kgs 4 REPS 8,0 RPE
        120,0 kgs 1 REPS 7,0 RPE
        127,5 kgs 1 REPS 8,0 RPE
        115,0 kgs 4 REPS 9,0 RPE
        112,5 kgs 4 REPS 9,0 RPE
        110,0 kgs 4 REPS 8,5 RPE
        110,0 kgs 8 REPS 6,5 RPE
        120,0 kgs 8 REPS 8,0 RPE
        130,0 kgs 6 REPS 8,0 RPE
        115,0 kgs 8 REPS 8,0 RPE
        115,0 kgs 8 REPS 8,5 RPE
        80,0 kgs 11 REPS 6,0 RPE
        90,0 kgs 11 REPS 6,5 RPE
        100,0 kgs 11 REPS 8,0 RPE
        100,0 kgs 11 REPS 8,5 RPE
        90,0 kgs 11 REPS 7,5 RPE
        ​​​
        Me gainzz

        Comment


        • 2019/09/12 - 3HLM W7D3

          Expected a better day. Felt OK, but weights simply didn't go - it was basically the same as last week. It's going to be harder to hit 200 next week. Back was very sore for squats, so I was a bit conservative. Tried high bar for the first backoff - I've been having the impression that my high bar is stronger than the low bar, currently. However, for this one it was about 1 RPE higher.
          DL 2ct bench 2ct squat
          160,0 kgs 4 REPS 8,0 RPE
          180,0 kgs 1 REPS 7,5 RPE
          190,0 kgs 1 REPS 8,5 RPE
          170,0 kgs 4 REPS 9,0 RPE
          160,0 kgs 4 REPS 8,5 RPE
          95,0 kgs 4 REPS 7,5 RPE
          105,0 kgs 1 REPS 7,0 RPE
          115,0 kgs 1 REPS 8,0 RPE
          97,5 kgs 4 REPS 7,0 RPE
          97,5 kgs 4 REPS 7,5 RPE
          97,5 kgs 4 REPS 7,5 RPE
          115,0 kgs 4 REPS 7,0 RPE
          125,0 kgs 4 REPS 8,0 RPE
          132,5 kgs 4 REPS 8,5 RPE
          122,5 kgs 4 REPS 8,5 RPE
          122,5 kgs 4 REPS 8,0 RPE
          122,5 kgs 4 REPS 7,5 RPE
          Me gainzz

          Comment


          • 2019/09/16 - HLM W8D1

            Well... It should have been a good day. I felt good, but for some reason focus was completely out. I rated 170 for the squat less than 8 initially, then tried to increase load and didn't even leave the bottom. Afterwards, on last set, I lost balance and went forward, and ended up with the bar stuck below the hooks. Had to drop it and curse it. Press was also more random than usual - last week [email protected], this week [email protected]; last week [email protected], this week [email protected] Need more focus and consistency. DL was good. If I was unable to get to the numbers I wanted for the squat and press, this cycle, let's see if I get it for the DL on friday. Anyway, progress was good, even if I'm not on PR levels. Almost decided to run the program again starting next week.

            Last good takeaway: zero nuisance at injury spot.
            Squat (LBBS w/ belt) Press 2'' deficit DL
            140,0 kgs 4 REPS 7,0 RPE
            155,0 kgs 1 REPS 6,5 RPE
            170,0 kgs 1 REPS 8,0 RPE
            155,0 kgs 4 REPS 9,0 RPE
            145,0 kgs 4 REPS 8,0 RPE
            145,0 kgs 4 REPS 8,0 RPE
            145,0 kgs 3 REPS 8,0 RPE
            60,0 kgs 4 REPS 7,5 RPE
            70,0 kgs 1 REPS 7,5 RPE
            75,0 kgs 1 REPS 8,5 RPE
            65,0 kgs 4 REPS 8,0 RPE
            67,5 kgs 4 REPS 9,0 RPE
            65,0 kgs 4 REPS 8,5 RPE
            62,5 kgs 4 REPS 8,0 RPE
            130,0 kgs 4 REPS 7,0 RPE
            140,0 kgs 4 REPS 8,0 RPE
            150,0 kgs 4 REPS 8,5 RPE
            142,5 kgs 4 REPS 8,0 RPE
            142,5 kgs 4 REPS 8,0 RPE
            Last edited by t_angeiras; 09-16-2019, 09:35 PM.
            Me gainzz

            Comment


            • 2019/09/18 - 3HLM W8D2

              Man, do I hate day 2? And as a bonus, I was feeling awful and tired today even before leaving to the gym. Loads were not as bad as expected, however. For the bench, when I was supposed to do the heavy single, I forgot to load the bar. 120 went really fast, maybe 130 was there, but there were people waiting to bench and I had to move on. Squats were good. When I started the rows, it seemed I was there for 3 hours already (it was actually 90 minutes total), so I was conservative with loading.
              Bench HBBS Pendlay rows
              110,0 kgs 4 REPS 8,0 RPE
              120,0 kgs 1 REPS 7,5 RPE
              120,0 kgs 1 REPS 7,0 RPE
              115,0 kgs 4 REPS 9,5 RPE
              110,0 kgs 4 REPS 9,0 RPE
              105,0 kgs 4 REPS 8,5 RPE
              112,5 kgs 8 REPS 7,0 RPE
              122,5 kgs 8 REPS 8,0 RPE
              130,0 kgs 8 REPS 9,0 RPE
              120,0 kgs 8 REPS 8,0 RPE
              60,0 kgs 11 REPS 6,0 RPE
              80,0 kgs 11 REPS 7,0 RPE
              90,0 kgs 11 REPS 8,0 RPE
              90,0 kgs 11 REPS 8,0 RPE
              90,0 kgs 11 REPS 8,0 RPE
              90,0 kgs 11 REPS 8,0 RPE
              Me gainzz

              Comment


              • 2019/09/20 - 3HLM W8D3

                What a day! Finally! I realized yesterday that I had some kind of cold the rest of the week, because I woke up feeling much better. Today the same, and I slept well and the whole drill. I was already planning 200 for the single - 10kg more than last week, when I didn't feel it. However, before leaving home, I felt really nice and already kinda planned to overshoot it, if everything went well. I actually did 200 and it flew, so I went for it. 212.5 is an all absolute PR (it's been a long while, almost 2 years), and the previous one was even with straps (today's equipment is much better, though). The rest of the session was obviously less remarkable, but also very good (except for the grip, failing me on the DL backoffs until I got my straps). Very nice wrap up for the program. Deserves a repeat.
                DL 2ct bench 2ct squat
                180,0 kgs 1 REPS 6,5 RPE
                200,0 kgs 1 REPS 7,5 RPE
                212,5 kgs 1 REPS 9,0 RPE
                185,0 kgs 4 REPS 9,5 RPE
                175,0 kgs 2 REPS 7,5 RPE
                175,0 kgs 4 REPS 8,0 RPE
                175,0 kgs 4 REPS 8,0 RPE
                97,5 kgs 4 REPS 7,5 RPE
                107,5 kgs 1 REPS 7,0 RPE
                117,5 kgs 1 REPS 8,0 RPE
                100,0 kgs 4 REPS 7,0 RPE
                100,0 kgs 4 REPS 7,5 RPE
                100,0 kgs 4 REPS 8,0 RPE
                100,0 kgs 4 REPS 7,5 RPE
                115,0 kgs 4 REPS 7,0 RPE
                125,0 kgs 4 REPS 8,0 RPE
                135,0 kgs 4 REPS 9,0 RPE
                127,5 kgs 4 REPS 8,5 RPE
                125,0 kgs 4 REPS 8,0 RPE
                Last edited by t_angeiras; 09-20-2019, 09:57 PM.
                Me gainzz

                Comment


                • HLM Recap

                  Really liked this updated version of HLM (that is now already deprecated). I'm repeating it for sure, this time starting from a good point and uninjured, and I plan to attach the peaking template for a mock meet, at the end. Let's see if the PRs for the other 3 fall by the end of November... I'm less than 5% shy for bench and a bit more for the squat. Press a bit further behind. For the bench, just some more volume and time and it will come. Squat and press need more execution consistency.

                  For the second run, I will not make the modifications of the beginning of the first one (due to the injury) and I promise I'll try to do some pull ups and abs work.
                  Last edited by t_angeiras; 09-21-2019, 10:20 AM.
                  Me gainzz

                  Comment


                  • 2019/09/22 - HLM Rerun W1D1

                    Oh, I did not miss the 6s. Specially for the press. I also did not miss paused DL, really hate this one. But that's life. Today was not a very good day overall. Last squat set felt harder than it should, and also had some discomfort at the lumbar. Because of this, and because it's been a while, I was conservative for DL. Good thing is that sessions are 30 min shorter.
                    Squat Press Paused DL
                    130,0 kgs 6 REPS 7,0 RPE
                    137,5 kgs 6 REPS 8,0 RPE
                    142,5 kgs 6 REPS 9,5 RPE
                    57,5 kgs 6 REPS 7,5 RPE
                    60,0 kgs 6 REPS 8,0 RPE
                    62,5 kgs 6 REPS 9,5 RPE
                    100,0 kgs 4 REPS 7,0 RPE
                    110,0 kgs 4 REPS 7,5 RPE
                    120,0 kgs 4 REPS 8,5 RPE
                    Me gainzz

                    Comment


                    • mybeautifulparadoxiallife
                      mybeautifulparadoxiallife commented
                      Editing a comment
                      6's are a struggle for sure sometimes... looks good. Hopefully the lumbar discomfort is super temporary

                    • t_angeiras
                      t_angeiras commented
                      Editing a comment
                      Yeah, probably. Still a bit sore today, but should be fine by tomorrow. Thanks!

                      About the 6s, I've been thinking that I might actually respond better to higher reps than higher intensity, comparing this W1D1 with the previous (when I was coming from the Hypertrophy template, injured and with very similar numbers). If that seems to be the case by the end of the program, I might change my future training a lot!

                  • 2019/09/24 - HLM Rerun W1D2

                    I want to improve my squats, so I'll squat more. No belt squats here, so I decided for 303 HBBS with metronome. WTF was I thinking? Also, no myoreps, not until I'm 100% confident that the injury is gone.
                    Bench 303 HBBS Lever rows
                    90,0 kgs 6 REPS 7,0 RPE
                    95,0 kgs 6 REPS 8,0 RPE
                    100,0 kgs 6 REPS 8,5 RPE
                    80,0 kgs 10 REPS 7,0 RPE
                    90,0 kgs 10 REPS 8,0 RPE
                    100,0 kgs 10 REPS 9,0 RPE
                    50,0 kgs 10 REPS 6,0 RPE
                    60,0 kgs 10 REPS 7,0 RPE
                    65,0 kgs 10 REPS 7,5 RPE
                    70,0 kgs 10 REPS 8,0 RPE
                    ​​​
                    Last edited by t_angeiras; 10-02-2019, 08:52 PM.
                    Me gainzz

                    Comment


                    • 2019/09/24 - GPP

                      Yay! Some pull ups, planks, sled pushed and arms.

                      8+8+8+8+7+6+6 = 51 pullups
                      4 sets of planks
                      70 kg + sled
                      5 sets press downs superset curls
                      Me gainzz

                      Comment


                      • 2019/09/26 - HLM Rerun W1D3

                        Below average. 1st DL set was a bit hard, 2nd was better, so I thought I could follow the plan for 3rd. It was quite hard and grip failed me, so I cut it 1 rep short. Bench was OK and HBBS very below target. Maybe it was unrealistic to base it on previous days 2 (it was 2nd exercise, following press).
                        DL Incline Bench HBBS
                        145,0 kgs 6 REPS 7,0 RPE
                        155,0 kgs 6 REPS 8,0 RPE
                        165,0 kgs 5 REPS 9,0 RPE
                        80,0 kgs 4 REPS 7,0 RPE
                        85,0 kgs 4 REPS 8,0 RPE
                        90,0 kgs 4 REPS 8,5 RPE
                        120,0 kgs 5 REPS 7,5 RPE
                        130,0 kgs 1 REPS 7,0 RPE
                        140,0 kgs 1 REPS 8,0 RPE
                        115,0 kgs 5 REPS 7,0 RPE
                        115,0 kgs 5 REPS 7,5 RPE
                        Last edited by t_angeiras; 10-11-2019, 09:41 PM.
                        Me gainzz

                        Comment


                        • 2019/09/29 - HLM Rerun W2D1

                          Not very good day... It's been hard to squat on sundays. Press was alright though, after first set. Amazing how putting hands half and inch closer makes such a big difference.
                          Squat Press Paused DL
                          132,5 kgs 6 REPS 7,0 RPE
                          137,5 kgs 6 REPS 8,5 RPE
                          140,0 kgs 6 REPS 9,0 RPE
                          132,5 kgs 6 REPS 8,0 RPE
                          132,5 kgs 6 REPS 8,5 RPE
                          55,0 kgs 6 REPS 7,0 RPE
                          57,5 kgs 6 REPS 7,5 RPE
                          62,5 kgs 6 REPS 9,0 RPE
                          57,5 kgs 6 REPS 7,0 RPE
                          57,5 kgs 6 REPS 7,5 RPE
                          105,0 kgs 6 REPS 6,5 RPE
                          115,0 kgs 6 REPS 7,5 RPE
                          127,5 kgs 6 REPS 9,0 RPE
                          122,5 kgs 4 REPS 8,0 RPE
                          Last edited by t_angeiras; 10-02-2019, 08:53 PM.
                          Me gainzz

                          Comment


                          • 2019/09/30 - HLM Rerun W2D2

                            I miss split squats. I miss myoreps.
                            Bench 303 HBBS Lever rows
                            95,0 kgs 6 REPS 7,5 RPE
                            100,0 kgs 6 REPS 8,0 RPE
                            105,0 kgs 6 REPS 9,0 RPE
                            100,0 kgs 4 REPS 7,0 RPE
                            100,0 kgs 4 REPS 7,5 RPE
                            100,0 kgs 4 REPS 8,0 RPE
                            80,0 kgs 10 REPS 7,0 RPE
                            90,0 kgs 10 REPS 8,0 RPE
                            100,0 kgs 10 REPS 9,0 RPE
                            90,0 kgs 10 REPS 8,5 RPE
                            90,0 kgs 10 REPS 9,0 RPE
                            ​​​
                            62,5 kgs 10 REPS 6,5 RPE
                            67,5 kgs 10 REPS 7,0 RPE
                            72,5 kgs 10 REPS 8,0 RPE
                            72,5 kgs 10 REPS 8,5 RPE
                            Last edited by t_angeiras; 10-02-2019, 08:54 PM.
                            Me gainzz

                            Comment


                            • 2019/10/02 - HLM Rerun W2D3

                              Stressful week. A bit deconditioned.
                              DL Incline Bench HBBS
                              150,0 kgs 6 REPS 6,5 RPE
                              160,0 kgs 6 REPS 8,0 RPE
                              165,0 kgs 6 REPS 9,5 RPE
                              155,0 kgs 6 REPS 8,0 RPE
                              155,0 kgs 6 REPS 7,5 RPE
                              82,5 kgs 4 REPS 7,0 RPE
                              90,0 kgs 4 REPS 8,5 RPE
                              92,5 kgs 4 REPS 9,5 RPE
                              87,5 kgs 4 REPS 8,0 RPE
                              120,0 kgs 5 REPS 7,5 RPE
                              132,5 kgs 1 REPS 7,0 RPE
                              142,5 kgs 1 REPS 8,5 RPE
                              115,0 kgs 5 REPS 7,5 RPE
                              115,0 kgs 5 REPS 7,0 RPE
                              115,0 kgs 5 REPS 7,5 RPE
                              Last edited by t_angeiras; 10-11-2019, 09:41 PM.
                              Me gainzz

                              Comment

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