HLM Modified

[AnonND]

W8D4 - 4/18 - 183

Paused LBS
230 x [email protected]
240 x [email protected]
250 x [email protected] - PR
230 x 5 x 2

CGB
190 x [email protected]
200 x [email protected]
205 x [email protected]
190 x 5 x 2

Lunges / Squats
95 x 10 / 10 x 4

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

[AnonND]

W8D5 - 4/19 - 181.8

Deficit Dead
295 x [email protected]
315 x [email protected]
330 x [email protected] - PR

Low Incline Paused Bench
155 x [email protected]
165 x [email protected]
180 x [email protected] - PR
150 x 5, 5, 8 - Accidentally loaded less weight

Barbell Row
135 x 7
155 x 7 x 4 - Left bicep/lat was more sore than usual. Will take it easy w/ pull ups next couple of weeks

Seated Dumbell Press
50 x [email protected]
55 x [email protected]
55 x [email protected]
50 x 7

Leg Raises / Knee Raises
7/10, 5/10, 5/10

[AnonND]

W8D6 - 4/20 - 182.4

Run: 3.8 miles ; 31:01 (8:07 pace) @7
P/U: 7min AMRAP x 40 reps (Rehabbing)
S/U: 200 reps
Curls: 5 sets

W8D7 - 4/21

Avg BW: 182.96
Cals: 2300 (2 days of non-compliance)

[AnonND]

W9D1 - 4/22 - 182.6

Squat
295 x [email protected] x 2
315 x [email protected] - Still getting used to singles
255 x 5 x 5 - Moved pretty slow today

Bench
235 x [email protected]
245 x [email protected]
255 x [email protected] - A little faster than last week
200 x 5 x 5 - Moved slow

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

Lat Pull Downs
A bunch reps and sets - rehabbing lat/tricep from Pull Ups

[AnonND]

W9D2 - 4/23 - 182.6

Dead
405 x [email protected]
425 x [email protected]
335 x 5 x 5 - Moved well

Floor Press
185 x [email protected]
195 x [email protected]
205 x [email protected]
195 x 5
185 x 5

Not a big fan of this variation of the bench press, will probably leave it out next block

Leg Press
455 x 7
495 x 7
545 x 7
455 x 7 x 2

Curls
75 x 14, 11
65 x 12
55 x 12 x 2

[AnonND]

W9D3 - 4/24 - 181.8

Run: 3.1 ; 23:16 (7:30 pace) @ 8
P/U: 8 min AMRAP x 46 reps - still rehabbing, started out sore, stopped hurting mid way through
S/U: 210 total reps

[AnonND]

W9D4 - 4/25 - 182.8

Paused LBS
235 x [email protected]
245 x [email protected]
255 x [email protected] - PR
230 x 5 x 2

CGB
190 x [email protected]
200 x [email protected]
210 x [email protected]
190 x 5 x 2

Lunges
95 x 15 x 3

Curls
75 x 13, 11
65 x 12, 10

[AnonND]

W9D5 - 4/26 - 180.8 (33.75)

Deficit Dead
300 x [email protected]
320 x [email protected]
335 x [email protected] - PR
295 x 5 x 2 - Moved very well today

Low Incline Paused Bench
160 x [email protected]
170 x [email protected]
180 x [email protected]
160 x 5 x 2

Row
95 x 10 x 2
135 x 8 x 3 - Left tricep/Lat is still sore and tight. Felt it during deadlifts so wanted to take it easy here.

Dumbell Press
50 x 8
55 x 8, 7
50 x 11

[AnonND]

W9D6 - 4/27 - 182.2

Run: 3.9 miles ; 26:56 (6:54 pace) @8 - Had to do a double take at my watch. Did not expect to run this fast, especially because I was not really trying to run a fast pace.
Lat Pull Downs: 5 sets of 10-15 - Still rehabbing
Sit Ups: ~ 8 sets of 20-30

W9D7 - 4/28 - 182.2

Avg BW: 182.14 (-0.82lbs)
Waist: 33.75 (-0.25)
Calories: ~2200 (1 day of non-compliance)

Finished 9 Weeks of Alan Thrall's Template

Results from Template

BW: Same
Squat: 285 x 6 @ 9 Est 1rm 351 (+21lb)
Bench: 210 x [email protected] Est 1rm 259 (-20lb)
Deadlift: 375 x [email protected] Est 1rm 462 (+1lb)
Wilks: 325.59 (-3)

3 mile run: Same
P/U: Same
S/U: Same

Review - I used my 6rm on the 6th week of the program to try and calculate results. I did not use the single @8 because I have not practiced those in 6 weeks so I think they would not represent the progress I made. Overall I feel stronger and look a little bit bigger at the same BW. For the first 6 weeks I gained a few lbs, I think 3 to 4 to be exact and then purposively dieted down back to 182. I think that if I continued w/ the rest of the program I could have set some 1rm PRs because the next 3 weeks the volume goes down significantly and specificity goes up. Also, need to mention that my goal was to get bigger and stronger, but not to get better at powerlifting, which I think is a major difference,

A few things I would do different. First, probably start out with less specific movements in weeks 1-3. Second, probably not do as much volume weeks 6-9 (feeling pretty run down right now). Third, probably keep out some movements entirely (looking at you floor press).

Next up - Dieting and Running.

Going to run a modified 3 day endurance template for 10-12 weeks, depending on how long it takes me to get to ~19 min 3 mile run time. At the same time I am going to try and lean out. Looking to get to about a 32 inch waist, so probably at 175lbs. Will work on maintaining my strength throughout all of this.

[AnonND]

Start of New Cycle

W1D1 - 4/29 - 182.2

Squat
225 x [email protected]
245 x [email protected]
255 x [email protected] x 2 - Kept it conservative

Bench
180 x [email protected]
190 x [email protected], 8.5 - Bench is not budging much

Incline Dumbell
50 x 14, 14, 12

Hamstring Curl
40 x 15
60 x 15 x 2 - My right hamstring has been bothering me a bit so I thought this might help, we'll see

Lat Pull Down
90 x 15 x 4 - Still rehabbing

[AnonND]

W1D2 - 4/30 - 181.2

Run: 3.1 miles ; 23:36 @7.5
S/U: 240 reps
Curls x 3 sets

[AnonND]

W1D3 - 5/1 - 182.8

Dead
315 x [email protected]
340 x [email protected], 8.5

Low Incline Bench
135 x [email protected]
140 x [email protected], 8

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

Lat Pull Downs
90lbs x 5 sets

Quick workout. Getting a feel for RPEs for new template.

[AnonND]

W1D4 - 5/2 - 182.2

Run: 3 miles ; 21:58 @8 - On treadmill so felt pretty easy
S/U: 40, 40, 30
Leg Raises x 2 sets
Curls x 5 sets

W1D5 - 5/3 - 180.8

HBS
165 x [email protected]
185 x [email protected] x 3

Press
95 x [email protected]
115 x [email protected]
115 x [email protected]
105 x [email protected]

Wow, I have become pretty untrained on this lift.

RDL
175 x [email protected]
185 x [email protected] x 3

Legs Up Bench - Myo Reps
145 x 16, 5 x 5 - (+2 reps since last time with this weight)

[AnonND]

W1D6 - 5/4 - 180.2

Run: 3 miles ; 23:56 @7 - Real sore from RDLs
Lat Pulls x 4 sets
P/U: BW x 4 x 3
Curls: x 5 sets
Sit Ups: ~220 reps

[AnonND]

W2D1 - 5/5 - 178.8

Squat
225 x [email protected]
245 x [email protected] - (-10lbs from last week)
215 x 6, 6, 4

Had to move training up a day early so no rest from week 1 to week 2. Squat took a hit. Additionally, right hamstring has been nagging me. Feels like a rubber band being pulled apart during the descent. Hoping to manage the stress and have it work out soon.

Bench
170 x [email protected]
180 x [email protected]
190 x [email protected], 8.5
180 x [email protected] - Added an additional @8 set to template to see what happens.
165 x 8 x 2

That's it. Not a lot of time to train today.