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  • HLM Modified

    Starting new log for new program.

    Just finished GPP Endurance, did not test out for last week but overall I had a great experience. I improved my 3 mile run time, lost some BW and a 1.5 inches off the waist, and my working sets are only slightly lighter.

    This is not a bought program, this is something I came up with while looking at the Bridge and other templates I purchased. I am going to run this through out summer or at least for 8 weeks. I am slowly going to gain weight and try to keep my 3 mile run time around ~20mins. Goal is to set some new PRs on the big four.

    W1D1 - 5/14 - 184.8

    Squat
    [email protected]
    [email protected]

    Incline Pause Bench
    [email protected]
    [email protected]

    Paused inclines feel better for me. I couldn't tell if 155 was too light or not at first. Turns out it was.

    Deficit Dead
    225x6, 7, 7

    Curls
    75lbs x 12, 9
    65lbs x 11

    Leg Press Myo-Reps
    315 x 10, 4, 3

  • #2
    W1D3 - 5/16 - 182.8

    Paused Squat
    [email protected]
    [email protected]

    Press
    [email protected]
    [email protected]
    [email protected]
    [email protected], 8

    Chins
    40lbs x 6 x 4 - Easy

    Abs
    35, 20, 20, 20

    Rows AMRAP in 7min
    135x58

    Comment


    • #3
      W1D4 - 5/17 - 185

      LISS - 5.1m run; 42:00 (8:14 avg) @7-8

      Kept a pretty easy pace next time will try to get it under 8min

      Comment


      • #4
        W1D5 - 5/18 - 185

        Beltless Squat
        [email protected]
        [email protected]
        [email protected]

        Bench
        [email protected]
        [email protected] - Terrible handoff, at this point I think I'm going to stop asking people to handoff the bar
        [email protected], 8.5, 9

        Bench felt heavy. A lot of factors could be involved here. New gym, not great nutrition, new program. Should be better next week.

        Deadlift
        [email protected]
        [email protected]
        [email protected], 9
        [email protected]

        Incline Bench Dumbells - Myoreps
        40lbs x 16, 7, 7, 4

        Curls
        75 x 12, 11
        65 x 12

        Comment


        • #5
          W1D6 - 5/19

          Run: 1.5m ~11min
          Erg: 30 on ; 1:30 off x 8
          Chins AMRAP 7min: 48
          Abs: 20x4

          Original plan was to do 400m repeats with chins but been raining all week.

          Comment


          • #6
            W1D7 - 5/20 - 185.6

            Rest

            Weeks BW avg: 184.6
            Cals: 2550

            W2D1 - 5/21 - 185.8

            Squat
            [email protected] - +10lbs from last week. Easy but form was off
            [email protected] - +5lbs from last week

            Incline
            [email protected]
            [email protected] - +5lbs from last week

            SLDL
            235x8x3

            Leg Press Myo-reps
            315x16,5,5,2 - +11 reps more than last time, but this feels like an easier leg press machine

            Curls
            80lbs x 12, 11
            60lbs x 11



            Comment


            • #7
              W2D3 - 5/23 - 186.6

              Paused Squat
              [email protected]
              [email protected]

              Press
              [email protected] - This was a form issue, I grabbed the bar too wide. Should have been easier than it was.
              [email protected]

              Chins
              45lbs x 6 x 4 (easy)

              Abs
              35, 25, 20

              Rows - 7 Min AMRAP
              135x58

              W2D4 - 5/24 - 186.6

              LISS - 5.2 mile run ; 39:14 (7:43 avg) @8 - Wanted to beat last week's pace, but might have overshot on the RPE

              Hike - 4m ; ~1:30

              Am interested to see if this hike is going to bleed over into tomorrow's workout

              Comment


              • #8
                W2D5 - 5/25 - 186.6

                Bench
                [email protected] - +5lbs. A lot better than last week's single w/ the bad hand off
                [email protected]
                [email protected]
                [email protected] - +5lbs. I cut the last short by a rep, not sure exactly why but I wanted avoid grinding out reps.

                Squat w/o Belt
                205x5
                [email protected] 8, 8, 8 - +5lbs. Felt great. Still had a bunch lactic acid built up from yesterday but did not interfere with squats

                Deadlift
                [email protected] - +5lbs
                [email protected], 8, 8 - +5lbs. Better than last week.

                Incline Dumbell Bench
                45lbs x 16, 13, 11, 10

                Ez Bar Curls
                85lbs x 12, 11
                65lbs x 16

                Comment


                • #9
                  W2D6 - 5/26 - 186.6

                  Run: 3.1m in 21:09 @8.5
                  Pull Ups: 60
                  Leg Raises: 7min AMRAP

                  BW avg: 186.4 ; +2lbs from week before. I am sure some of it is water weight from eating more carbs again but still kinda quick weight gain.
                  Cals: 2550 ; +0

                  W3D1 - 5/28 - 189

                  Squat
                  [email protected], 7 - Forgot to load the bar for next set
                  [email protected] - +5lbs. Good form, felt easy
                  [email protected], 8, 8, 8 - +5lbs and additional set

                  Incline Paused Bench
                  [email protected]
                  [email protected], 8, 8, 8 - +5lbs and additional set

                  SLDL
                  245x8x3 +10lbs

                  Leg Press
                  315x15x3

                  Curls and Push ups
                  85lbs x 12 ; 20
                  75lbs x 11 ; 20
                  65lbs x 12 ; 20

                  Comment


                  • #10
                    W3D2 - 5/29 - 187

                    Rest

                    W3D3 - 5/30 - 184.8

                    Paused Squat
                    [email protected]
                    [email protected], 8, 8

                    Press
                    [email protected] - +1 rep. First rep felt like 8.5 but second rep flew up.
                    [email protected], 8.5, 9 - +2.5lbs - Probably should have stayed at 137.5 this week
                    [email protected], 8.5 - This is the one lift were fatigue creeps up for me

                    Chins
                    50lbs x 6 x 4 - Good weight

                    Sit ups
                    35, 25, 20, 20

                    Rows - 8min AMRAP
                    135 x 52 - -6 less reps

                    Curls + Push Ups
                    20lbs x 15, 15, 15
                    BW x 20, 20, 25

                    Comment


                    • #11
                      W3D4 - 5/31

                      LISS: 5.2m in 40:24 @ 7.5

                      Comment


                      • #12
                        W3D5 - 6/1 -187.6

                        Squat (no belt)
                        [email protected] x 4 - +5lbs from last week

                        Bench
                        [email protected]
                        [email protected] 8.5, 9
                        [email protected], 7.5 - At first overshot, than undershot

                        Deadlift
                        [email protected] - +5lbs from last week
                        [email protected] x 3
                        [email protected]

                        Curls - Forgot

                        Incline Dumbell Bench
                        50s x something x 3

                        BW avg: 187.1 (+0.7lbs)
                        Cals: 2550

                        W4D1 - 6/3 - 187

                        Squat
                        [email protected] - +5lbs from last week
                        [email protected], 8.5
                        [email protected], 8

                        Incline Bench
                        [email protected]
                        [email protected] - +5lbs from last week

                        SLDL
                        255x7x3

                        Chins - BW x 60 reps

                        Front Squat + BW squat
                        95lbsx12+20
                        115x10+20 x 2 - Leg Press was taken

                        Ez Bar Curls
                        95lbsx8x2
                        65lbsx10
                        55lbsx12

                        Comment


                        • #13
                          W4D2 - 6/4 - 186

                          Rest

                          W4D3 - 6/5 - 186 (34.75 waist)

                          Paused Squat
                          [email protected]
                          [email protected] - +5lbs from last week

                          Press
                          [email protected]
                          [email protected] - +5lbs on 3 sets

                          Chins
                          50lbs x 6 x 4
                          BW x 15

                          Crunches
                          35, 25, 20, 20

                          Push Ups
                          30, 25, 20, 20

                          Curls
                          25s x 16, 12, 10

                          W4D4 - 6/6 - 186.6

                          LISS - 4.8m ; 39:20 @ 8

                          Comment


                          • #14
                            W4D5 - 6/7 - 185.6

                            Squat (no belt)
                            [email protected] 8, 9 - +5lbs from weeks
                            [email protected] 8, 8

                            Bench
                            [email protected] - +5lbs from last week
                            [email protected]

                            Deadlift
                            [email protected] - Same as last week. I might have actually pulled 420 but cannot remember.
                            [email protected]
                            [email protected] - +10lbs from last week

                            Incline Bench
                            50s x 16, 12, 10

                            Curls Ez Bar
                            85lbs x something x something

                            W4D6 - 6/8 - 184.6

                            Conditioning: 3 miles ; 22mins @ 8 (+1:00)

                            W4D7 - 6/9 - 185

                            Avg BW: 185.8 (-1.3lbs)
                            Waist: 34.75
                            Cals: 2600
                            Wilks: 297

                            I am going to bump up the calories a bit this week to see what happens. I stopped drinking as much and have been way more compliant with tracking. So while calories have technically been the same, it looks like without alcohol I need to up cals to maintain this weight.

                            Original plan was to slowly gain weight/maintain weight through June while doing HLM, then lean out from July-August while rerunning Endurance Template.

                            Comment


                            • #15
                              W5D1 - 6/10

                              Squat
                              [email protected] - Squat was not moving today
                              [email protected] - Super slow
                              [email protected] - Shitty squat work out hung over. Form was off and bar was moving super slow

                              2ct Bench
                              [email protected]
                              [email protected]
                              [email protected]
                              [email protected] - New movement

                              RDL
                              185x6x3

                              Chins
                              BW x 8 x 4

                              Leg Press
                              200lbs x 12 x 4

                              Curls
                              75lbs x 12, 12, 10, 9

                              Push Ups
                              BW x 25, 25, 20, 23

                              Comment

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