HLM Modified

[AnonND]

W6D1 - 4/1 - 183.2 - Low Stress Week

Squat
255 x [email protected]
265 x [email protected]
275 x [email protected]
285 x [email protected] - PR

Past two weeks I have been feeling really light headed as I am warming up for the squat. Think it is caused by some nerves of having to work up to relatively heavy squats (although they are not heavy). But it goes away right before I start my main sets. Pretty strange sensation.

Bench
195 x [email protected]
205 x [email protected]
210 x [email protected]

Press - AMRAP 6 mins
110 x ~26 reps

Pull Ups - AMRAP 6 mins
35lbs x ~27 reps

Curls
75 x 11
55 x 13, 12, 14

[AnonND]

W6D2 - 4/2 - 182.4

Dead
345 x [email protected]
360 x [email protected]
375 x [email protected] - PR

Paused Bench
175 x [email protected]
185 x [email protected]
190 x [email protected] - PR

HBS - 6min AMRAP
195 x 25 reps

[AnonND]

W6D3 - 4/3

Run: 2.5 miles ; 17:17 @ 8
Pull Ups : 8min AMRAP x 56 reps
Sit Ups: 8min AMRAP

[AnonND]

W6D4 - 4/4 - 182 (34.1 in)

LBS
225 x [email protected]
240 x [email protected]
250 x [email protected] - PR

Padded Bench
195 x [email protected]
210 x [email protected]
225 x [email protected] - PR

Split Squat - 85lbs
Right x 15, 15, 15, 14
Lef x 15, 15, 15,14

Dumbell Bench - 6min AMRAP
75s x 30 reps (- 1 rep)

Curls
75 x 14, 11
65 x 12, 12

[AnonND]

W6D5 - 4/5 - 181.4

SLDL
275 x [email protected]
295 x [email protected]
305 x [email protected]

Incline Bench
145 x [email protected]
155 x [email protected]
165 x [email protected]

Dumbell Row - 80lbs
R x 15, 5, 4, 4, 4, 4
L x 15, 5, 4, 4, 4, 4

Triceps
30lbs x 20, 18, 15

Kettel Bell Squats / Box Jumps
10/10 x 3

Shrugs
185 x 10 x 3

Weight is trending downwards this week. Think I am going to extend "bulking phase" for another two weeks. Should end up at a solid 184lbs before cutting back down. If this was January/February, I would run another cycle of this program and continue to gain weight, but I am heading into summer where I feel more comfortable at a lower BF and will need to improve my conditioning for the PFT anyway. However, around mid July I should set my self up for a decently long bulk cycle heading into fall/winter.

[AnonND]

W6D6 - 4/6 - 183.4

Run: 3.1 miles ; 22:15 @8
P/U: 8 min AMRAP x 53 reps
S/U: 8 min AMRAP x 175
Curls: 5 sets

Avg BW: 182.48 (-1.36lbs) - Not putting too much stock in this in the small BW loss. BW is consistently around 183
Waist: 34.1 inches
Cals: 3000

[AnonND]

W7D1 - 4/8 - 185

Squat
305 x [email protected]
315 x [email protected]
240 x 5 x 6

Bench
235 x [email protected]
245 x [email protected] - No spotters around, so could not benefit from hand off and did not want to push it
185 x 5 x 6 - Way too light

Press
85 x 7
105 x [email protected]
115 x [email protected]
105 x 7 x 2

Pull Ups
BW x 17, 9, 8, 8

[AnonND]

W7D2 - 4/9 - 182

Dead
405 x [email protected]
425 x [email protected]
325 x 5 x 6

Floor Press
175 x [email protected]
185 x [email protected]
195 x [email protected]
175 x 5 x 2

Leg Press
405 x 7
455 x 7
495 x [email protected]/9
465 x 7 x 2

Curls
75 x 13, 10
65 x 13 x 2

[AnonND]

W7D3 - 4/10

Run: 3.1 miles ; 23:30 @7 - Took it real easy today
Pull Ups: 8min AMRAP x 45 reps - Took it easy
Sit Ups: 185 total - 1:30-2min rest in between sets

[AnonND]

W7D4 - 4/11 - 184.4

Paused LBS
225 x [email protected]
235 x [email protected]
245 x [email protected] - PR
215 x 5

CGB
185 x [email protected]
195 x [email protected]
205 x [email protected]
185 x 5

Lunges / Squats
85 x 10 /10 x 4

Curls
75 x 12, 11
65 x 12, 12

[AnonND]

W7D5 - 4/12 - 184.4

Deficit Dead
295 x [email protected]
315 x [email protected]
325 x [email protected]

Low-Incline Paused Bench
155 x [email protected]
165 x [email protected]
175 x [email protected]
155 x 5

Barbell Row
145 x [email protected]
155 x [email protected]
165 x [email protected]
145 x 7 x 2

Sitting Dumbell Press
45 x 7
50 x [email protected]
55 x [email protected] x 2
50 x 7

Leg Raises
10, 7, 7, 7

[AnonND]

W7D6 - 4/13 - 182.2

Run: 3.1 miles ; 22:15 @8
Pull Ups: 8min AMRAP x 47 reps - Left lat was still a bit sore
Sit Ups: 8 min AMRAP x 178 reps
Curls: 5 sets

W7D7 - 4/14

Rest.

Diet Plan

I will begin cutting calories back starting tomorrow. Will start at 2300 and work my way down. Goal is to lean out to around 175lbs in 10 weeks. This will put me at the lightest BW I have been in probably a decade.

Training Plan

I have two more weeks left on the Modified 4 Day Hypertrophy template from Alan Thrall. So far I have really enjoyed the training. I have been conservative in my weight gain, but I think I have solid success in the 9 weeks that I have been running it. I will have a better idea of how much I've progressed in the next two weeks. Although, I will likely not realize the strength gains until my volume goes down on my lifts in the next template.

Once I finish this template. I will run GPP Endurance back to back to improve my 3 mile run time. I have a plan for improving my running based on some of the training modules I've seen with running programs for 5k. Basically the idea is similar to strength training. First, build up the base with mileage. Next, improve speed by doing speed drills and more fast paced tempo runs.

Goal is to hit around an 18:30 min 3 mile.

[AnonND]

W7D1 - 4/15 - 184.6

Start of cut: Calories ~2300

Squat
295 x [email protected]
305 x [email protected] - Should have stopped here
315 x [email protected] - Moved slower than last week
245 x 5 x 6

Bench
235 x [email protected]
255 x [email protected] - Too big of a jump, but the only person in the gym who could give me a spot was leaving
195 x 5 x 6

Press
85 x 7
95 x [email protected]
105 x [email protected]
110 x [email protected]
95 x 7
85 x 7

Pull Ups
BW x 3, 4, 5, 13, 9, 9, 7 - First sets were for warm up of lat, still a tad sore.

[AnonND]

W8D2 - 4/16 - 183

Dead
405 x [email protected]
430 x [email protected]
325 x 5 x 6

Decided to keep sets conservative. First couple of sets were moving pretty sluggish but improved through the session.

Floor Press
180 x [email protected]
190 x [email protected]
200 x [email protected]
180 x 5 x 2

Leg Press
405 x [email protected]
455 x [email protected]
515 x [email protected]
455 x 7 x 2

Curls
75 x 13, 11
65 x 12
55 x 13, 14

[AnonND]

W8D3 - 4/17 - 183 (34 in)

Run: Hill Sprint (~:25) - Jog Back x 10
Burpees: ~75 total
Pull Ups: ~60 total