HLM Modified

[AnonND]

W5D2 - 6/11 - 186 (34.5)

Rest

W5D3 - 6/12 - 185.6

Paused Squat
[email protected]
[email protected]
[email protected] 8.5, 8.5 - +5lbs from last week

Press
[email protected] - +1 rep from last week
[email protected], 8, 8, 9 - +5lbs from last week

Chins
55lbs x 4 x 5

Rows - 7min AMRAP
115x59

Abs
Something

Push Ups
BW x 25, 25, 25

[AnonND]

W5D4 - 6/13 - 185.4 - 34.75in

LISS - 5.2 in 41:51 @ 8.5 - Humidity was an issue; felt like I was running through water. Thought I was running at a slower pace than I actually was.

[AnonND]

W5D5 - 6/14 - 186.2

HBS - No Belt
185x6
195x6
205x6
[email protected] - Left hip was very achey today. Wanted to do something different from LBS w/o belt.
205x6
195x6

Bench
[email protected] - +5lbs from last week. Moved pretty well.
[email protected], 8, 8, 8 +5lbs from last week. Moved well

Deadlift
[email protected] - +5lbs/10lbs from last week
[email protected], 8, 8, 9 - +10lbs from last week. Deadlift is moving great

Flat Dumbell Bench
70lbs x 13, 10
60lbs x 10

Dumbell Curls
25lbsx12, 10
20lbsx8 - Low on time had to rush rest sets

[AnonND]

W5D6 - 6/15 - 186 - 34.75in

HIIT - 400m repeats
Warm up: 400m jog, 50m sprints x 3
Sprints: 400m x 5; avg 1:30min pace
Cool Down: 400m jog

Pull Ups - 8min
BW x ~55

Leg Raises - 7min
BW x ~60

W5D7 - 6/16 - 186.8

Avg BW: 186 (+0.2lbs)
Waist: 34.75 (+0.0)
Cals: ~2650
Wilks: 301.42

[AnonND]

W6D1 - 6/17

Squat
[email protected], 8 - -20lbs - Just felt heavy, hips hurt
[email protected], 8.5 - This moved a lot better than the single
[email protected]
[email protected], 8, 8

Paused Bench
[email protected]
[email protected], 8, 8

RDL
195x6x3

Hack Squats
130lbsx12x3 - Leg press was being used

Curls
85lbs x 10, 10, 8, 8

W6D2 - 6/18 - 188.8

Rest

[AnonND]

W6D3 - 6/19 - 187.2

Clean + Strict Press
[email protected] - Squat racks were taken, had to clean the bar to press
[email protected], 8, 9 - +5lbs from last week. This moved surprisingly fast. However after the second set, I tweaked my back pretty bad when I unracked the bar from shoulders to a hanging position
[email protected]

HBS (Belt)
185x4,6
195x6x4 - Back was hurting bad after Press so I decided to wear a belt

Chins
60lbs x 4 x 5 +5lbs from last week. Repeat weight and a set next week.

Dumbell Rows AMRAP 8min
70lbs x 57 (each side) - This felt better for my back then rows w/ barbell

Dumbell Curls
25lbs x 10 x 2
20lbs x 10 x 2

Superset Leg Raises + Push Ups
BW x 10 x 5 ; BW x 20 x 5

[AnonND]

W6D4 - 6/20 - 186.6 (34.85in)

LISS - 5.2m ; 42:48 @8 - Very humid again. Like running through water. However felt easier than last week probably because of a slower pace.

[AnonND]

W6D5 - 6/21 - 187.6

Bench
[email protected]
[email protected] - +5lbs from last week. Moved pretty fast off of the bottom slowed down around 8 inches off
[email protected], 8, 8, 8 - +5lbs from last week. Moved well

LBS (no belt)
[email protected]
[email protected] - Was pretty conservative here because the back was still tight from Tuesday

Deadlift
[email protected] - -20lbs from last week. Conservative because back was still tight
[email protected]
[email protected], 8 - Did less weight and one less set because of back. Also conserving myself for tomorrow’s PFT

Dumbbell Bench
70lbs x 14, 11
65lbs x 11

Ez Curls
75lbs x 12, 12, 10

Coming on week 7 I am at a cross roads. These last 2 months I have been conservatively gaining weight. My lifts have slowly climbed back to tying some old PRs, albeit weighing 6-7lbs less.

I am presented with two options. Option 1 is to keep gaining weight slowly, and run another HLM cycle during which I can foresee breaking some new PRs at a lower BW than before. Option 2 is to run Endurance cycle while losing 5-6lbs. If I do this I’ll likely regress on the lifts a little but will be in pretty good shape, aesthetically speaking.

Will decide sometime next week.

[AnonND]

W6D6 - 6/22 - 186.6 (34.5in)

Run: 3m ; 21:30 @9

Pull Ups
BW x 60 - Took 10 minutes

Leg Raises - AMRAP 8min
BW x ~70

[AnonND]

W6D7 - 6/23 - 186.6

BW Avg: 187.2lbs (+1.2lbs)
Waist: 34.75 (+0.0)
Cals: 2650 (2 days of non-compliance)
Wilks: 288.3

W7D1 - 6/24

Squat
[email protected], 9 - +10lbs from last week. Shitty form and bar moved slow. Too hoped up on caffeine.
[email protected], 8.5 - +1 rep on both sets. Surprised at how much easier these sets are than the single.
[email protected], 9

Paused Bench
[email protected]
[email protected], 8, 8

SLDL
235x5
255x5
275x5 - I just like these way better than RDL

Leg Press
200lbs x 15
290lbs x 12 x 3

Curls
85lbs x 12, 8
65lbs x 10, 15, 10

Push Ups
BW x 30 x 3

Decided that I am going to finish out this week with lower volume high intensity. Then do a "wash out week" with reps of 10 of exercises I haven't done in a while. Then jump into another HLM block for 7 weeks starting lower intensity and higher volume. Going to keep cals where they are right now. BW seems to be steady and slightly creeping up. Hopefully I'll end up weighing 188-190lbs with new PRs at the end of 7 weeks.

[AnonND]

W7D2 - 6/25 - 187.8

Rest

[AnonND]

W7D3 - 6/26 - 187

HBS
185 x 5, 5, 5, 10

Press
[email protected] - +5lbs from last week.
[email protected] - Going to blame this on the bar. I was using a thick bar for these sets and it was worn out. The plates would not spin. Not sure if it weighed any more than regular bar but it was definitely harder to use
[email protected], 8.5, 9 - 150lbs was moving fast last week and that was w/o a rack. Going to blame the bar on this one.

Chins
65lbs x 4 x 4 - +5lbs from last week

Dumbell Rows - 8min AMRAP
70lbs x 65 - 5 more reps than last week

Push Ups + Ab Wheel
BW x 30 + 10, 25 +10, 23 + 10, 23 + 10

[AnonND]

W7D4 - 6/27 - 185.2

LISS - 5.1 ; 41:36 @ 8.5

W7D5 - 6/28 - 186.2

LBS
225x6x4

Bench
[email protected] - +5lbs from last week. Moved well
[email protected]
[email protected], 8, 8

Deadlift
[email protected] - Moved fast. Back feeling better 95%.
[email protected]

D-Bench
75lbs x 12
70lbs x 10
65lbs x 12

Curls
25lbs x 12, 12, 10
20lbs x 15


W7D6 - 6/29 - 185.2 (34.5)

AM Workout

LISS - 3m ; 30 mins

PM Workout

Pull Ups
BW x 65

Leg Raises
4 sets

Sled Push
6 Trips

[AnonND]

W7D7 - 6/30 - 188

BW Avg: 186.56 (-0.64lbs)
Cals: 2700
Waist: 34.70 in

W1D1 - 7/1

Beginning of "Wash Out Week"

LBS w/ Belt
225x7
235x8
245x7
225x8 - Was playing around with stance to see what feels good for my right hip. It looks like a more narrow LBS stance and bar position feels better than wider LBS and/or normal HBS stance. When I am up straight and push my legs out I feel a really tight tension on my IT band starting at my right hip.

Dumbell Bench
80lbs x 8 x 4

Leg Press
290x10x5

Incline Bench
135x10x3
135x8
115x12

Rows
135x10x5

Curls
75lbsx10x3

Today was fun. The high volume low weight felt really good. Had a pretty good pump going after. I wouldn't mind running 4 weeks of this later. Something like 2 main movements with competition lifts in the 4x8 range, and then BB type movements in the 5x10 range, 3 times a week.

Still deciding whether to keep slow bulking or cut for 7 weeks? I am going to see after this week how I feel. Another decision I would have to make is whether to do Endurance Template while I cut or HLM?

Benefits of Endurance;
- Shorter work outs
- Get a faster 3mile time
- Already ran it with good success
- Re-sentitize to less volume

Detriments of Endurance
- Lifts will drop a bit
- Working out 6 days a week

Benefits of HLM
- Higher volume, probably retain a bit more strength/size

Detriments
- Longer work outs
- Higher volume potential of fatigue/injury

[AnonND]

Wash out week is over, and start of new template begins today. Along with the Endurance template, I will also lower my calories to try and lean out in these next 6-7 weeks.

I really enjoyed wash out week, and think will try at some point to implement a higher rep range lower volume work later in the year to add some size and volume to my training.

W1D1 - 7/8 - 188.8

LBS
[email protected]
[email protected]
[email protected] - Hips have been really sore lately. Squats do not hurt after I warm up with the empty bar but its effecting every day life. This workout I tried to narrow my stance and then pointed my toes out more. We'll see what happens with this stance later in the week.

Press
[email protected]
[email protected], 8.5 - First set did wait long enough to recover. Tried standing a little wider, think it helped with the hip drive the bar off of the chest.

Chins
BW+45lbs x 6 x 3

Split Squats
BW x 10
BW+30lbs x 10
BW+40lbs x 10 - The free weight version felt the best. So I gotta see what I was doing different with those, whether it was going down deeper or standing all the way up.

Push Ups
BW x 20, 20, 25

Curls
85lbs x 11, 10, 9