HLM Modified

[AnonND]

W8D2 - 6/18

Run: 3.1 miles ; ~24:00 @7 - keeping intensity low on running this week and increasing volume
S/U: 300 reps
Curls x 5 sets

W8D3 - 6/19

AM Workout

Dead
395 x [email protected]
415 x [email protected] - Moved slow
355 x [email protected], 9 - Based on 1 rep, decided to take some weight off. Also felt sluggish while warming up.
335 x [email protected] x 2

Paused Bench
165 x [email protected]
175 x [email protected]
185 x [email protected] - These were surprisingly hard. I was repping around 200lbs 6 months ago.
175 x [email protected], 9

Football bar Bench
135 x 10 x 3 - Easy

P/U
BW x 8 x 5

NHC
BW x 6 x 4

PM Workout

Run: 2.1 mile ; 15:30 @7

[AnonND]

W8D4 - 6/20 - 177 (32.8 inches)

Track Workout;
800m warm up
100m sprint / warm up
800m x 3 - 3:20; 3:15; 3:20 - 4 minute rest between sprints
800m cool down

S/U: ~200 reps
Curls x 4 sets

Notes:

First time since I started measured 2 years ago that my waist circumference is under 33 inches. To be honest I thought at this BW I would be closer to 32 inches by now. Again, confirms that I have been sitting at a higher BF% than I have always estimated. Calories are now at 1800, will hold onto this for the last two weeks of the program. Just have to be mindful of what I eat when I go out.

Track workout was on an indoors track that had a few curves in it, which systematically increased my times. This is actually good because I want to keep intensity low this week, which can be hard for track sprints. Either way the times reflect my goal 3 mile time, which is the right pace for them to be ran at.

Had a curious thought regarding aerobic training. From reading BBM, it seems that at some point if an individual wants to increase absolute strength, he will have to increase his cross-muscle sectional area. This requires an increase in caloric intake for some period. Is the same true for aerobic performance?

[briangoldstein]

Re the last question: I think as a function of increasing the volume of training that there may be some relationship there. Like, the runner running 70 miles a week probably needs more kcal than the runner running 10 miles a week.
But, week to week changes in volume - say going from 10 mi to 12, I’m not sure how that would affect caloric need. At some threshold, there’s likely a step. Don’t think it’s a linear relationship though, or a particularly strong one.

[AnonND]

Re the last question: I think as a function of increasing the volume of training that there may be some relationship there. Like, the runner running 70 miles a week probably needs more kcal than the runner running 10 miles a week.
But, week to week changes in volume - say going from 10 mi to 12, I’m not sure how that would affect caloric need. At some threshold, there’s likely a step. Don’t think it’s a linear relationship though, or a particularly strong one.

Brian, thanks for taking a stab at this (and looking at my log).

You're right, the 70 mile runner is expanding way more calories so he'll need more cals for "fuel." Similar to someone who is lifting weights and increases his volume from 3x5 to 6x6 will need more calories for fuel as well (but probably not as much since lifting does not expand that many calories). However, the lifter will also need a separate portion of calories to be "left over" to drive up weight gain and muscle hypertrophy. Does a similar approach apply to a runner?

I guess my question is what is happening to his muscle at the molecular level with a runner? I've heard BBM talk about the body adjusting to a stimuli by converting muscle type from Type I to Type II and vice versa. Does that require an additional amount of calories, aside from the ones going directly to the workout?

[AnonND]

W8D5 - 6/21 - 177

Paused HBS
175 x [email protected]
185 x [email protected], 8, 8

Legs are feeling really tired

Bench
235 x [email protected]
250 x [email protected]
210 x [email protected] x 5 - These moved very well

Deficit SLDL
185 x 6 x 4

P/U
BW x 16, 9, 7, 7

[AnonND]

W8D6 - 7/22

Run: ~5 miles ; ~40 minutes @7
S/U x 5 Sets
Ez Bar Rows x 4 sets

[AnonND]

W9D1 - 7/23

Squat
295 x [email protected]
305 x [email protected]
315 x [email protected] - Not bad
270 x [email protected] x 3

Press
140 x [email protected]
130 x [email protected] x 3

Incline Bench
115 x 12
105 x 12, 11

P/U
BW x 8 x 6

NHC
BW x 6 x 4

Solid hung over workout first thing in the morning.

Coming onto the last two weeks of the program, starting to taper the volume down. Planning on running a 3 mile test on Fridays to see where my time is at. This is my 2nd week straight w/o any days off. Not bragging, it is due to life circumstances. But shows you what we can do as humans.

[AnonND]

W9D2 - 6/24 - 176.6

Tempo Run: 8 min slow / 10 min tempo / 5 min slow @8
S/U: 310 reps
Curls x 5 sets

That thing I said about injuries... well might have spoken too soon. Right calf was feeling pretty shitty all day yesterday. Felt fine this morning running, but again sore about an hour after the workout. Will have to manage the RPE for running and lifting, it should go away soon.

[philibusters]

[B]

Had a curious thought regarding aerobic training. From reading BBM, it seems that at some point if an individual wants to increase absolute strength, he will have to increase his cross-muscle sectional area. This requires an increase in caloric intake for some period. Is the same true for aerobic performance?

Are you asking whether to get better at running you have to increase the cross-muscle section area or whether to get back at running you have to an increase in caloric intake.

In regards to the first section--the main muscles involved are the heart and legs muscles. If you are very inactive you may have to increase the cross sectional area of the leg muscles and the heart would also have to get stronger. That said if you are already fairly active, the muscular endurance improvement in your leg muscles involves minimal mass gain. I am not sure about the cardiac component. Your heart certainly needs to get stronger. I assume that requires a little bit of a mass gain, but I don't know that for a fact.

In terms of do you need to increase caloric intake to get better at running. It really depends on a lot of factors, but the answer is not always, especially if you are overweight. Lets say your current maintenance is 3000 calories a day and you are currently running 15 miles a week burning 2000 calories per week in the process. If you doubled your running to burn 4,000 calories you'd have to increase your calories by 2000 a week (286 a day) to continue to maintain weight. However beyond that 2000 calories you shouldn't need to increase your calories unless you'd benefit from gaining weight (in long distance running usually the only time you get faster from gaining weight is if you are underweight to start).

In other words unless you are underweight you should not need a calorie surplus to get faster.

Most professional long distance runners maintain a higher weight than their racing weight when they are not racing. For example most marathoners do two marathons per year. A 5'9 professional male marathoner may race at 135, but usually maintain a weight of about 140 pounds and only lose those 5 pounds in the 6 or so weeks before their marathon. Most of them feel they can handle training volume better at a slightly higher weight than their racing weight.

[AnonND]

W9D3 - 6/25 - 176.6

AM Work Out

Dead
415 x [email protected]
365 x [email protected]
345 x [email protected] x 2

Paused Bench
175 x [email protected]
185 x [email protected] x 3

Football Bench Bar
145 x 10 x 3

P/U
BW x 8 x 6

NHC
BW x 6 x 4

PM Work Out

Run: ~ 3 mile run ; 7:45 pace @7

W9D4 - 6/26 - 175.6 (32.5 inches)

Tempo Run: 5 slow / 15 tempo / 5 slow
S/U: ~330 reps
Curls x 5 sets

[AnonND]

Are you asking whether to get better at running you have to increase the cross-muscle section area or whether to get back at running you have to an increase in caloric intake.

In regards to the first section--the main muscles involved are the heart and legs muscles. If you are very inactive you may have to increase the cross sectional area of the leg muscles and the heart would also have to get stronger. That said if you are already fairly active, the muscular endurance improvement in your leg muscles involves minimal mass gain. I am not sure about the cardiac component. Your heart certainly needs to get stronger. I assume that requires a little bit of a mass gain, but I don't know that for a fact.

In terms of do you need to increase caloric intake to get better at running. It really depends on a lot of factors, but the answer is not always, especially if you are overweight. Lets say your current maintenance is 3000 calories a day and you are currently running 15 miles a week burning 2000 calories per week in the process. If you doubled your running to burn 4,000 calories you'd have to increase your calories by 2000 a week (286 a day) to continue to maintain weight. However beyond that 2000 calories you shouldn't need to increase your calories unless you'd benefit from gaining weight (in long distance running usually the only time you get faster from gaining weight is if you are underweight to start).

In other words unless you are underweight you should not need a calorie surplus to get faster.

Most professional long distance runners maintain a higher weight than their racing weight when they are not racing. For example most marathoners do two marathons per year. A 5'9 professional male marathoner may race at 135, but usually maintain a weight of about 140 pounds and only lose those 5 pounds in the 6 or so weeks before their marathon. Most of them feel they can handle training volume better at a slightly higher weight than their racing weight.

Philibusters,

I was asking the later. Or more specifically, is there a portion of calories that are being used by your body to adapt to the new conditioning requirements (like converting muscle fibers from type I to type II, etc.). I understand that a significant portion of the calories are being used as "fuel." But are any of them being used for something else? If marathon runner maintain a higher BW during training than they do for races, that a kinda of speaks to my point. No?

Also, is your username a reference to the Philadelphia area or something else?

[AnonND]

W9D5 - 6/27 - 176.6

HBS Paused
175 x [email protected]
195 x [email protected] x 3

Right hamstring got tight on second set. For the third set I used a bit wider stance and had no issues. I am really enjoying using HBS right now over LBS.

Bench
245 x [email protected]
215 x [email protected]
205 x [email protected] x 2

Bench moved slow

SLDL
205 x 6 x 4

P/U
26lbs x 7 x 3
BW x 10

---

Starting new program phase of training on Sunday. Will begin by running the legacy HLM template w/o any significant modifications and condition 3 times a week in form of running for a month. During this time I will try to maintain my BW. In begging of August I will be away for a week. After coming back, I will be settled and will try the Hyper II template while gaining weight. At this point I'd like to have a steady weight gain between .25-.5lbs per week/ 1-2lbs per month for 3-4 months. In the past, I have gained more BW than necessary during the gaining phase, so I want to keep that in check.

[AnonND]

W9D6 - 6/28

Run: 6.1 miles ; 49:30 @7
Ez Bar Rows: 13, 10, 10, 10, 10
Curls: 15, 13, 13
S/U x 5 sets

Feeling very lethargic past couple of days. Needed a lot of motivation to get up early and run first thing but got it done. Maybe nocebo, maybe end of diet coming up. Either way, gotta get it done.

[AnonND]

W1D1 - 6/30

Start of New Program: HLM - Pretty much unmodified

HBS w/ Belt
215 x [email protected]
225 x [email protected]
235 x [email protected]

Hamstring was feeling tight as I was warming up for LBS. May stick w/ HBS, may go back to LBS next week. I'll see how it feels.

Legs were very tired from yesterday's hike. Went about 8 miles w/ 25lbs in 1:45.

Press
115 x [email protected]
125 x [email protected]
130 x [email protected] - Did not attempt a 6th one here, ran out of gas.

2ct - Deadlift
275 x [email protected]
295 x [email protected]
305 x [email protected]

P/U
BW x 8 x 5

NHC
BW x 6 x 4


Notes:

Low Stress week. Adding calories back. Starting at 2300 and keeping them there for the next couple of weeks while I maintain. It is going to be nice to have a little more wiggle room w/ food selection and going out to eat again.

This workout took pretty long so I am going to have to pick up the pace next time. Going to log this workout into the spreadsheet too. Interested in seeing the "analysis" and what it can tell me about any progress I make.

[AnonND]

W1D2 - 7/1 - 179.2

3 Mile PFT: 20:25 @9
S/U: ~250 reps
Upright Row: 3 sets x 10-12 reps
Curls x 5 sets

Notes:

Kinda disappointed w/ the run time although not too surprised. I have not ran a 3 mile under test conditions in a while, so I think I could see better times if I started running one every week or so. However, to avoid injuries, I am going to limit running 3 miles under test like conditions to once every two weeks. To sum it up, I ran pretty hard, but I think I still had a good amount left in my tank. If I had a pacer I probably could have hit 20:00 flat.

For GPP, I think I am going to pick a movement and focus on it it for two to three weeks and then try another movement. This month it's going to be upright rows for those trap gains.