HLM Modified

[AnonND]

W2D2 - 5/6 - 178.8

Run: 3.1 miles ; 22:56 @7.5 - No pain in hamstring, but tight after run

Lightest I have been in awhile. Aesthetically still look about the same.

[AnonND]

W2D3 - 5/7 - 178.8

Deadlift
315 x [email protected]
345 x [email protected]
345 x [email protected] - TMI but was super gassy here, it was messing with my sets
315 x 6, 6, 4 (16 reps @67.5%)

Paused Bench
165 x [email protected]
175 x [email protected]
165 x [email protected]
155 x [email protected] - Had to substitute paused bench for incline bench

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

Incline Dumbell Bench
50 x 15, 15, 12

Lat Pull Downs
5 sets

[AnonND]

W2D4 - 5/8 - 179.6

Run: 3.1 miles ; 22:39 @7.5
S/U: 250 reps
Curls x 5 sets

Hamstring is starting to feel better. Still tight after the run but I did not feel it deadlifting or leg pressing yesterday.

Going to take it easy one more week, and then hoping to start pushing some tempo work on the runs and push the intensity on the 3 mile runs a bit more.

[AnonND]

W2D5 - 5/9

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

Press
100 x [email protected]
110 x [email protected], 8.5 - Much better than last week. Forgot how fun presses were
100 x 8 x 2

RDL
95 x 10 x 3 - Kept it very light, basically just stretching the hamstrings

Leg Up Bench - Myo-reps
155 x 13, 5, 4, 3, 3

Woke up this morning with the right hamstring feeling a lot tighter than yesterday. Decided to lower RPE on all lower leg stuff, especially the RDL. Going to stay with the low intensity on the runs and maybe cut the mileage down a bit until this goes away. I have a bad tendency of picking up my running pace during the runs, so I need to watch that. Also probably going to squat only once next week. I don't mind rehabbing these muscle strains, I am just not sure exactly what the proper balance is as far as scaling back vs. pushing through it to avoid "no-cebo"

[AnonND]

W2D6 - 5/10

Run: 17:30 minutes @7 pace - Not sure how far I went, wanted to keep it easy and slow for hamstring recovery
S/U: ~250 reps
Pull Downs: 3 sets
P/U: 5 x 4 - Almost pain free again
Curls: 10-12 x 5 sets

[AnonND]

W3D1 - 5/12 - 178.6

HBS - No belt
175 x [email protected]
195 x [email protected]
205 x [email protected] x 2
175 x 8 x 2

Hamstring tolerates HBS much better than low bar. Might keep this in for a little bit longer to see how it progresses.

Bench
170 x [email protected]
180 x [email protected]
190 x [email protected], 8.5
180 x [email protected]
170 x 7 x 3

Lat Pull Downs
10 x 4

Pull Ups
BW x 5 x 4 - Getting better

Nordic Curls
BW x 5 x 3 - Was a hard movement, also did not want to over do it.

[AnonND]

W3D2 - 5/13

Run: 3.7 miles ; 29:00 @8
S/U: 270 reps
Curls: 5 setes

W3D3 - 5/14

Run: ~3 miles ; 24 minutes @7
Abs

W3D4 - 5/15

Dead
315 x [email protected]
335 x [email protected], 8.5
305 x 6 x 3

Low Incline Bench
135 x 10 x 3

Incline Dumbell
55 x 13, 10, 8

Curls
65 x 13, 10
55 x 15

Crazy week, had to move training around. Not great diet or sleep wise.

[AnonND]

W4D1 - 5/20

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

Switching back to LBS but monitoring volume and intensity to make sure hamstring stays happy

Press
115 x [email protected]
125 x [email protected]
135 x [email protected], 9

Happy about the weight on these

Dumbell Bench - AMRAP 6 mins
75s x 28 reps

Pull Ups
BW x 6 x 5

Nordic Hamstring Curls
BW x 5 x 3

Schedule is finally back to normal

[AnonND]

W4D2 - 5/21 - 179.4

Run: 3.1 miles ; 23:46 @7
S/U: 275 reps
Curls: 5 sets

[AnonND]

W4D3 - 5/22 - 179.4

Dead
315 x [email protected]
345 x [email protected]
355 x [email protected] x 2

CGB
175 x [email protected]
185 x [email protected]

Incline D-Bench - AMRAP 6 mins
60 x 33 reps

P/U
BW x 6 x 5

NHC
BW x 5 x 3

[AnonND]

W4D4 - 5/23

Run:
1600 m warm up
100m sprint x 2
400m x 4: 2:1 rest / sprint - 1:22; 1:24; 1:29; 1:27
800m cool down

S/U: 150 reps
Curls: 3 sets

[AnonND]

W4D5 - 5/24 - 181.4

HBS
175 x [email protected]
195 x [email protected]
205 x [email protected] x 2

Bench
195 x [email protected]
205 x [email protected] x 2

Dips - Myo Reps
BW + 1 chain x 15, 5, 5, 4, 4, 3

P/U
BW x 6 x 5

HNC
BW x 5 x 3

[AnonND]

W4D6 - 5/25 - 179.4

Run: ~4 miles ; 31:10 - @7.5
S/U: 275 reps
Curls: 5 sets

W5D1 - 5/27

Squats
265 x [email protected]
280 x [email protected]
250 x 5 @7 x 2

Press
120 x [email protected]
135 x [email protected]
135 x [email protected] - Missed a rep
125 x [email protected]

Dumbell Bench - 6min AMRAP
70s x 10, 8, 6, 5, 7 (36 reps)

P/U
BW x 7 x 5

NHC
BW x 5 x 3

[AnonND]

W5D2 - 5/28

Run: 3.1 miles ; 21:44 @ 8 - Felt pretty good. Want to start pushing the pace on the 3 mile runs to see where I am at. Hamstring feels fine.
S/U: 280 reps
Curls: 5 sets

[AnonND]

W5D3 - 5/29 - 180.2

Dead
405 x [email protected]
360 x [email protected], 9
335 x [email protected] x 2

CGB
175 x [email protected]
185 x [email protected]
185 x [email protected] - Accidentally left weight on bar
175 x [email protected]

IBP - 6 min AMRAP
60s x 32

P/U
BW x 7 x 5

NHC
BW x 5 x 3