HLM Modified

[AnonND]

W7D6 - 2/22 - 182.2

Run: 4.5 miles ; ~36 mins @7
Chins: [email protected]
Pull Ups: BW x 6 x 4
Sit Ups: 40, 30, 30, 20

[AnonND]

Program Review - Modified Endurance Template 7 weeks

Starting Numbers

BW: 187
Waist: 34.75
Squat: 295 x [email protected] (320lbs)
Bench: 260 x [email protected] (280)
Deadlift: 425 x [email protected] (460)
Wilks: 316
3 mile run: ~22:40
Chins: [email protected]

Ending Numbers

BW: 183 (-4lbs)
Waist: 33.5 (-1.25)
Squat: 330 x [email protected] (340) (+20lbs)
Bench: 270 x [email protected] (283) (+3lbs)
Deadlift: 440 x [email protected] (461) (+1lbs)
Wilks: 328 (+12)
3 mile run: ~21:30 (-1:10)
Chins: [email protected] (+2 reps)

My goals going into this template was to (1) lose body fat; (2) become better conditioned; (3) gain / keep strength. Objectively speaking, I accomplished all three goals.

I modified this template in a few ways. I increased the volume by lowered the intensity on the main lifts for the first few weeks. I got my starting numbers by hitting a modest [email protected] the second week and then took off 80% off of that [email protected] After that if, everything felt good I added 5lbs. I also had a lot more volume for my secondary lifts by keeping higher rep ranges than what the original template called for. The last three weeks, I lowered volume and increased intensity on the main lifts and secondary lifts. Overall, this template is really a marriage of the Endurance Template and Hypertrophy Template. My strength numbers remained relatively the same if not slightly improving, I think this is a product of me "actualizing" my strength gains during the last three week, that I have built up from the previous two Hypertrophy cycles.

My endurance improved but not as by as much as it has before running this template. This is more of a product of me not really focusing on improving my running time as much as becoming more acclimated w/ running more again. Additionally, the weather has forced me to run on treadmills a bunch, which made it harder to push my times. Next time I run this I will hopefully be able to get closer to 20:30 3 mile run time.

Lastly, diet went well, although by this last week I was really looking forward to eating more again. One thing I did right was to jump straight to ~2200 calories starting with week 1 and lowering it by 50cals every week. One thing I did wrong, was drinking and eating out first couple of weeks. I also realized that to get under a 33 inch waist I am probably going to have to diet for another 4-6 weeks. Which means, I have way less muscle on me overall than I thought I did.

Goals Going Forward:
1. Gain Muscle
2. Get Stronger
3. Maintain Endurance

My next program will be similar to what Alan Thrall is outlining on his youtube channel. This was not on purpose, as I was planning on running a more Hypertrophy focused template for 4-6 weeks before switching to 12 week strength. I will be eating slightly above maintenance at this time, looking to gain ~2lbs a month.

[AnonND]

W1D1 - 2/25

First week of "Getting Jacked" Template. Pretty excited. Calories are set at 2600 for the week. Had a binge worthy weekend, so I want to see where my weight/waist stabilizes at.

Squat
225 x [email protected]6
235 x [email protected]
245 x [email protected]

245 was easy, but this first week is low volume low intensity just to get used to movements.

Bench
175 x [email protected]
185 x [email protected]

Was pretty surprised that I was hitting @8 on 185, but I have not done above 6 reps on bench in years probably.

Seated Press / Standing Press - Myo Reps
85lbs x a bunch of reps

Plan was to do a close grip seated press in the squat rack, but it just felt super awkward, so half way through I started doing it standing.

Lat Pull Down
110lbs x 15, 5, 5, 4, 5, 4, 4

Curls
65lbs x 16
55lbs x 16
45lbs x 18

[AnonND]

W1D2 - 2/26 - 181

Deadlift
275 x [email protected]
315 x [email protected]
335 x [email protected]
315 x [email protected]

Again, surprised at quickly I get gassed doing sets of 8. It might be in my head at this point, but I thought 335 would have been easy.

Low Incline 2-ct Paused Bench
115 x [email protected]
135 x [email protected], 8.5, 9

Leg Press - Myo Reps
365 x 15, 5, 5, 4, 4, 4

Dips - Myo Reps
BW x 20, 6, 6, 6, 5, 5 - Bump up weight

Tris Rope Pull Downs
20lbs x 20, 15, 16

[AnonND]

W1D3 - 2/27 - 181.8

Run: 3.1 mile ; 23:56 @ 7.5
Pull Ups: 7min AMRAP - 44 reps
Sit Ups: 7 min AMRAP - ~160

Right elbow is feeling tight after pull ups. Going to try to them again next week but if the same thing happens will have to stick with chins.

[AnonND]

W1D4 - 2/28

High Bar Squat
135 x 10
165 x [email protected]
175 x [email protected] x 3 - Kept it light, HBS usually irritates my left hip. I'll see how I feel tomorrow.

Press
85 x 10
95 x [email protected]
105 x [email protected], 8.5, 9

Walking Lunges
85lbs x 15 x 3

Bench Legs Up - Myo Reps
135 x 17, 5, 5, 4, 4, 4

Surprisingly light

Curls
65lbs x 20
55lbs x 18, 15, 15

[AnonND]

W1D5 - 3/1

RDL
135 x 10
175 x [email protected]
195 x [email protected] - Trying to find the right weight

Close Grip Bench
135 x [email protected]
155 x [email protected] x 3

Barbell Rows
135 x 14, 12, 13

Tri Pull Downs
20lbs x 20
27.5lbs x 18, 17

Box Jumps
10 x 2 - Why not?

Abs - 6 Min AMRAP
Leg Raises: ~20
VSit Ups: ~20

Today's session was really quick. Kept weights conservative.

[AnonND]

W1D6 - 3/2 - 182.6 (33.6in)

Run: 3.1m ; 23:43 @ 8
Chins: AMRAP 6 mins - 44 reps
Sit Ups: AMRAP 6 mins - 137
Dumbell Curls: 25s x 17, 25s x 7 + 15s x 10, 15 x 15

[AnonND]

W1D7 - 3/3 - 182

Avg Weight: 181.8
Waist: 33.6 inches
Cals: 2600 (3 days non-compliance)

Loved the first week of training. Having a lot of fun with higher reps and more general strength training.

Looking to be more consistent with calories this week. Do not want to gain excess weight on this bulking cycle.

[AnonND]

W2D1 - 3/4 - 181

Squat
225 x [email protected]
240 x [email protected]
255 x [email protected], 8.5
225 x 8, 8

Felt fine. After the gym my left knee has been "locking up" I think its the residue from high bar squats on Thursday or box jumps on Friday. Might substitute one of those out.

Bench
175 x [email protected]
190 x [email protected], 8.5
170 x 8, 8

Press - Myo Reps
85lbs x 14, 5, 4, 4, 4, 3

Lat Pull Downs - Myo Reps
130lbs x 15
110lbs x 5, 5, 5, 4, 4

Curls
65lbs x 18
55lbs x 16, 13

[AnonND]

W2D2 - 3/5 - 181

Deadlift
305 x [email protected]
320 x [email protected], 9
265 x 8 x 2

Incline Paused Bench
125 x [email protected]
140 x [email protected], 9
135 x [email protected]

Leg Press - Myo Reps
385 x 15, 5 x 5

Dips
BW x 23, 7, 6, 6, 5, 5

[AnonND]

W2D3 - 3/6 - 180.8

PT
Pull Ups: 40
Push Up: 80
Squats: 120
Sit Ups: 150
Run: 1 mile

[AnonND]

W2D4 - 3/7 - 183.2

HBS 3-0-1 Tempo
165 x [email protected]
185 x [email protected] x 3 +10lbs from last week

In the past HBS has always aggravated my left hip. I am trying to be less aggressive than in the past with the weights in order to not re-aggravate it. Was using a slow descent with the 3-0-1 tempo, I think that has helped.

Press
95 x [email protected]
110 x [email protected] - Overshot the weight
100 x [email protected] x 2

Walking Lunges
85lbs x 15 x 3

Legs Up Bench - Myo Reps
145lbs x 16, 5, 5, 5, 4, 4 - +10lbs from last week

Curls
65lbs x 18, 13
55lbs x 15
Bar x 20

[AnonND]

W2D5 - 3/8 - 181.8

RDL Wide Grip
175 x [email protected]
205 x [email protected], 8, 8 +10lbs from last week

CGB
135 x 10
160 x 10 @7
165 x 10 @7, 8, 8 +10lbs from last week

Row / Pull ups
145 x 12 / 3
135 x 14 / 3
135 x 13 / 3

Tris
30lbs x 20, 17, 15

Box Jumps
10 x 3

Leg Raises - AMRAP 6min x ~35 reps

Feeling pretty good overall. Watched Alan Thrall's video today. I am going to follow his program along since for the first 9 weeks or so. His approach this cycle seems to mirror my goals as well.

[AnonND]

W2D6 - 3/9 - 181.8

Run: 3.1 miles ; 23:34 (-0:20) @7.5
Pull Ups: 6 min AMRAP - 40 reps (+ 6 reps)
Sit Ups: 6 min AMRAP - 135 reps
Dumbell Curls: 3 sets x 15 reps

Avg BW: 181.6 (-0.20lbs)
Cals: 2750 (3 days of noncompliance)

Not going to increase calories this upcoming week due to some extra obligations. Going to be eating out more than usual.