HLM Modified

[AnonND]

All Time PRs

Exercise	PR	BW	Date
1 Mile Run	5:[email protected]	182	08/05/2020
3 Mile Run	18:[email protected]	176	06/03/2021
Squat	345 x [email protected]	195	01/01/2015
Bench	295 x [email protected]	195	01/01/2015
Deadlift	445 x [email protected]	195	01/01/2015
Press	190 x [email protected]	195	01/01/2015

Current PRs

Exercise	PR	EST 1RM	BW	Date
1 Mile Run	5:[email protected]		182	08/05/2020
3 Mile Run	18:[email protected]		176	06/03/2021
Squat	245 x [email protected]	305 (~7lbs)	180	11/01/2020
Bench	195 x [email protected]	245 (~15lbs)	180	11/01/2020
Deadlift	345 x [email protected]	435 (~20lbs)	180	11/01/2020
Press	135 x [email protected]		182	09/01/2020

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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.

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

W3D4 - 5/31

LISS: 5.2m in 40:24 @ 7.5

[AnonND]

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

[AnonND]

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

[AnonND]

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.

[AnonND]

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