HLM Modified

[AnonND]

W3D1 - 3/11 - 182.2

Squat
245 x [email protected]
260 x [email protected] x 2
225 x 8, 9

Bench
175 x [email protected]
195 x [email protected] x 2
170 x 9, 10

Press - Myo reps
85lbs x 13, 5, 4, 4, 4, 4

Lat Pulldown
120 x 15, 5, 5, 4, 4, 4

Curls
70lbs x 16
60lbs x 13, 16

[AnonND]

W3D2 - 3/12 - 181.4

Deadlift
305 x [email protected]
330 x [email protected], 8.5
275 x 8 x 2

Incline Paused Bench
145 x [email protected]
140 x [email protected]
135 x [email protected]

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

Dips
2 chains x 15, 5
1 chain x 5, 5
BW x 5, 5

[AnonND]

W3D3 - 3/13 - 180.8

Run: 3.1 miles ; 23:20 @8
Pull Ups: AMRAP 7 min - 50 reps
Sit Ups: AMRAP 7 min - 147 reps

[AnonND]

W3D4 - 3/14

HBS
175 x [email protected]
195 x [email protected] x 3 - +10lbs from last week

Press
85 x [email protected]
95 x [email protected]
100 x [email protected], 9.5

Walking Lunges
95 x 15 x 3 - +10lbs

Leg Up Bench - Myo Reps
155 x 15, 5, 4, 4 + 8 Push Ups - No spotter, did not want to risk the last set

Curls
70 x 15
60 x 14
55 x 15, 12

[AnonND]

W3D5 - 3/15 - 180.8

RDL
185 x [email protected]
215 x [email protected] x 3 - +10lbs from last week

CGB
175 x [email protected] - Too big off a jump
165 x [email protected] x 2

Rows / Pull Ups
145 x 14 + 3
135 x 13 + 3
135 x 14 +3

Triceps
30 x 20, 18, 16

Box Jumps
10 x 3

Leg Raises - AMRAP 7 mins

[AnonND]

W4D1 - 3/18 - 183.2

Squat
245 x [email protected]
260 x [email protected]
270 x [email protected], 8.5
230 x 7, 6, 5 (18 reps)

Bench
195 x [email protected]
205 x [email protected], 9
175 x 9 x 2 (18 reps)

Press - 6min AMRAP
110 x 26 reps

Weighted Pull Ups - 6min AMRAP
BW + 20lbs x 29 or 34 reps - might have miss counted by 5

Curls
75lbs x 12
65lbs x 12 x 2
55lbs x 15

[AnonND]

W4D2 - 3/19 - 181.2

Deadlift
325 x [email protected]
345 x [email protected] x 2
295 x 9 x 2

Paused Bench
165 x [email protected]
175 x [email protected]
185 x [email protected]
165 x [email protected] - Still tired from previous set
155 x [email protected]

HBS - 6 min AMRAP
155 x 37 reps

[AnonND]

W4D3 - 3/20 - 181.8

Run: 3.3 miles ; ~25 min @7
Pull Ups: ~ 40 total reps
Abs: 5 sets

W4D4 - 3/21 - 181.8 (34 in.)

LBS
215 x [email protected]
225 x [email protected]
235 x [email protected]
215 x 8 x 2

2 inch Padded Bench
185 x [email protected]
205 x [email protected]
215 x [email protected]
195 x 8 x 2

Split Squat - 75lbs
Right x 15, 12, 15
Left x 15, 15, 15

Dumbell Bench - 6min AMRAP
70lbs x 38 reps

Curls
75lbs x 12
65lbs x 13, 12
55lbs x 15

[AnonND]

W4D5 - 3/22 - 182

SLDL
225 x 8
265 x [email protected]
285 x [email protected]
265 x 8 x 2

Incline Bench
135 x [email protected]
150 x [email protected]
155 x [email protected]
135 x 8 x 2

Dumbell Row - Myo reps 70lbs
Right x 16, 6, 6, 6, 5, 5
Left x 16, 6, 6, 6, 5, 5

Tris
30lbs x 18, 16, 16

Squat / Box Jumps
10 / 10 x 3

[AnonND]

W5D1 - 3/25 - 184.2

Squat
250 x [email protected]
265 x [email protected]
275 x [email protected] x 2
240 x 7, 6, 5 (18 reps)

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected]
205 x [email protected] - Missed a rep
205 x 6 @9 - Tried again, got it
180 x 8, 7, 4 (19 reps)

Press - 6 min AMRAP
105 x 7, 6, 5, 5, 4, 3 (30 reps)

Pull Ups - 6 min AMRAP
25lbs x 8, 6, 5, 5, 4, 3 (31 reps)

Curls
75 x 12
65 x 12
55 x 12 x 2

[AnonND]

W5D2 - 3/26 - 183.2

Deadlift
325 x [email protected]
350 x [email protected]
360 x [email protected]
305 x 7, 6, 5

Paused Bench
165 x [email protected]
175 x [email protected]
185 x [email protected] - (Surprised because weight felt much lighter this week)
175 x 8 x 2

HBS - 6 Min AMRAP
175 x 31 reps - (+20lbs from last week)

[AnonND]

W5D3 - 3/27 - 184

Run: 3.1 : 24:14 @7
Pull Ups: 8min AMRAP - 54 reps
Sit Ups: 8min AMRAP - ~150 reps

[AnonND]

W5D4 - 3/28 - 184.6

LBS
225 x [email protected]
235 x [email protected]
245 x [email protected] - (+10lbs from last week)
225 x 8 x 2

Padded Bench
200 x [email protected]
210 x [email protected]
220 x [email protected] - (+5lbs from last week)
200 x 8 x 2

Split Squats - 75lbs
Right x 15, 15, 15, 13
Left x 15, 15, 15, 13

Dumbell Bench - 6min AMRAP
75s x 31 reps

Curls
75lbs x 14
65lbs x 13, 12, 10, 4, 4

BW is starting to creep up fast. Feeling strong. Looking forward to implementing singles to see progress.

[AnonND]

W5D5 - 3/29

SLDL
265 x [email protected]
285 x [email protected]
305 x [email protected]
265 x 8 x 2

Incline Bench
145 x [email protected]
155 x [email protected] - (Very sloppy form, do not like the incline bench set up at the gym)
140 x 8 x 2

Dumbell Row - Myo reps 75lbs
Right x 16, 6, 6, 6, 5, 4
Left x 16, 6, 6, 6, 5, 4

Decided to do something different

Prowler Push + Squat Thrusts w/ Sandbag x 5

[AnonND]

W5D6 - 3/30 - 183.2

Run: 3.1 miles ; 21:57 @8 - surprised by the time on this one
Pull Ups: 8min AMRAP x 53 reps
Sit ups: 8min AMRAP x 165 reps
Curls x 5 sets

Avg Bw: 183.84
Cals: 2900