HLM Modified

[AnonND]

W3D1 - 8/25 - 178.4 (33.2 in)

HBS
175 x 8
205 x 8@6
225 x 8@7 x 2

Tried high bar this week because my back started to hurt during low bar last week and I did not want to risk it

Bench
165 x 8@6
175 x 8@7
187 x 8@8 x 2

Bench felt good this week, a really easy @8

Lunges
85lbs x 15, 15, 14

Hip Thrust
95lbs x 10 x 3

Curls
4 sets

W3D2 - 8/26

Press
95 x 8@6
105 x 8@7
112 x 8@8 x 2

Dumbell Lat Raises
20lbs x 15, 10
12lbs x 15

Deadlift
275 x 8@6
305 x 8@7
315 x 8@8, 9

Felt good, no problems with the back. Will get back to old numbers soon

Belt Squat
145 x 12 x 3

Curls
4 sets

[AnonND]

W3D3 - 8/28 - 178.4

CGB
165 x 10@7
172 x 10@8
180 x 10@9
165 x 10

Safety Bar Squat
155 x 8@7
175 x 8@8 x 2

First time trying these. Harder than I thought they would be. I am assuming the bar weights 65lbs

Leg Press
425 x 15
385 x 12 x 2

Leg Extn
8 plates x 14
7 plates x 14

Row - Myo Reps
R: 65lbs x 15 x 5 x 5
L: 65lbs x 15 x 5 x 5

[AnonND]

W3D5 - 8/29

IBP
125 x 10@7
135 x 10@8
142 x 10@9
127 x 10

DFB
70s x 13
60s x 12 x 2

Cable Fly
90 x 15
70 x 12 x 2

RDL
175 x 10
195 x 8
215 x 8 x 2

Curls
7plates x 14, 12
6plates x 12
5plates x 12

[AnonND]

W4D1 - 9/1

LBS
215 x 8@6
225 x 8@6
235 x 8@7 x 2

Back to LBS

Bench Press
165 x 8@6
175 x 8@7
185 x 8@8
190 x [email protected]
180 x 8 x 3

Lunges
95 x 14
85 x 13, 13, 14

Hip Thrusts
115 x 12 x 3

Curls
8 plates x 12, 10
7 plates x 10
5 plates x 12

[AnonND]

W4D2 - 9/2 - 180.4

Press
95 x 8@6
105 x 8@7
110 x 8@8
115 x 8@9
105 x 8
100 x 8

Laterall Raises
20 x 15
15 x 12 x 3

Deadlift
285 x 8@6
305 x 8@7
320 x 8@8 x 2

Belt Squat
155 x 12 x 3

Curls x 4 sets

W4D3 - 9/3 - 179.4

Tempo Run: 5 min slow / 17 min tempo / 5 min slow
P/U: 75 reps
S/U: 220 reps

[AnonND]

W4D4 - 9/4

CGB
165 x 10@7
175 x 10@8
182 x 10@9
167 x 10 x 2

Safety Squat
155 x 8@6
175 x 8@7
190 x 8@7
205 x 8@8

Felt much better and easier this week

Leg Press
385 x 10
455 x 15
385 x 12 x 3

Leg Ext.
8pl x 14
7pl x 14

Dumbell Row - Myo rep
R: 70lbs x 15 x 5 x 5
L: 70lbs x 15 x 5 x 5

[AnonND]

W5D1 - 9/9 - 179.2

Bench
180 x 8@7
187 x 8@8
192 x 8@9
180 x 8, 6

Squat
225 x 8@6
235 x 8@7
250 x [email protected]
235 x 8 x 2

Lunges
115 x 10
85 x 14, 12, 12

Curls
8 pl x 12, 10
6 pl x 10

Curls Bar
75 x 6
55 x 10

[AnonND]

W5D2 - 9/10 - 181.6 (33.2 in)

Press
105 x 8@7
110 x 8@8
117 x 8@9
110 x 8 x 2

Lat. Raises
25 x 11
20 x 12
15 x 13, 15

Deadlift
275 x 8@6
305 x 8@8
325 x 8@9
300 x 8 x 2

Knew that today was going to be tough for deads. Legs were still very sore from yesterday.

Belt Squat
135 x 12
155 x 12
165 x 12

Curls Machine
8 plates x 12
7 plates x 12
6 plates x 10

Curl - Bar
55 x 12 x 2

[AnonND]

W5D3 - 9/11 - 180.4

Run: 4 miles ; 28:47 @8
P/U: 75 reps
S/U: 210 reps

[AnonND]

W5D4 - 9/12

CGB
155 x 10
170 x 10@8
177 x 10@9
180 x 7 - Overshot RPE
165 x 10 x 2

Safety Squat
155 x 8
195 x 8@8 x 2 - Took too big of a jump, had to do one more @7
175 x 8@7

Leg Press
475 x 14
395 x 12 x 3

Leg Ext.
9 plates x 12
8 plates x 13

NHC
BW x 5 x 3

Dumbell Row - Myo
L: 75lbs x 15 x 5 x 5
R: 75lbs x 15 x 5 x 5

[AnonND]

W5D5 - 9/13

Incline
132 x 10@7
140 x 10@8
147 x 10@9
135 x 10 x 2

Dumbell Bench
70 x 12
60 x 12, 13

Cable Fly
110 x 13
80 x 15, 14
70 x 15

RDL
215 x 8
235 x 8 x 2

Curls
8 plates x 12
7 plates x 12
5 plates x 12

Bar Curls
60 x 12 x 2

Finished Hypertrophy block. Really enjoyed it. I think I put on some size. Moving into either a Strength block or Powerbuilding block. Going to do 2 months of that before going back into a Conditioning phase. Looking to gain weight through October. If I do it slow I should end up between 183-185 with some new PRs.

Hypertrophy results

BW: 177 --> 180
Waist: 33.0 --> 33.3
Squat: 235 x 8 --> 250 x 8 (Only trained LBS for three weeks)
DL: 315 x 8 --> 330 x 8 (Injury knocked me out for two weeks)
Bench: 180 x [email protected] --> 192 x 8@9
Press: 110 x 8@8 --> 117 x 8@9
3 Mile Run: 20:00 --> ???

[AnonND]

Start of Strength Block

W1D1 - 9/15 - 181

Press
120 x 5@6
125 x 5@7
130 x 5@8
135 x [email protected]

Squat
225 x 5@6
245 x 5@7
255 x 5@8
265 x 5@9

BB Row
135 x 10
145 x 10
155 x 10
165 x 10

Dumbell Curls
25 x 15
20 x 15
15 x 15

[AnonND]

W1D2 - 9/16

Bench
190 x 5@6
195 x 5@7
200 x 5@8
205 x 5@9

205 was @9, but it truly did not feel too hard. Just need to get used to low reps again

Deadlift
315x6
335x7
355x8.5

HBS 3-0-3
135x10
155x10
175x10

Dumbell Curls
25 x 15
20 x 15, 12 (+5)

[AnonND]

W1D3 - 9/17 - 182

Tempo Run: 4:00 easy / 16 tempo / 4:00 easy
P/U: 50 reps (10 x 5)
S/U: ~160 reps

W1D4 - 9/18 - 180 (33.4 in)

LBS (No Belt)
225 x 4@7
235 x 4@8
245 x 4@9

Padded Bench
205 x 4@6
210 x 4@7
215 x 4@8
220 x 4@9

Incline Bench Close Grip
135 x 10@7
140 x [email protected]
145 x 9@10 - Over shot RPE

NHC
BW x 7 x 3

[AnonND]

W1D5 - 9/19 - 180.4

CGB
190 x 4@6
195 x 4@7
200 x 4@8
205 x 4@9

Rack DL
315 x 4@7
325 x 4@8
335 x 4@9

Leg Press
425 x 10@7
475 x 10@8
515 x 10@9

Curl
30 x 12
25 x 10(+2)
20 x 15

W1D6 - 9/20

Run: 4.7 miles ; ~36:00 @7
P/U: 50 reps (10 x 50
S/U: 150 reps

W1D7 - 9/21

Hike: 8-9 mile ; 3-3.5 hours

W2D1 - 9/22

Press
135 x 1@6
140 x 1@7
145 x 1 @8
115 x 5 x 5

Squat
275 x 1@7
290 x [email protected]
230 x 5 x 5

Barbell Rows
135 x 10
145 x 10
155 x 10
165 x 10@9
155 x 10

D. Curls
25 x 13
20 x 13

Machine Curls
6 plates x 10
5 plates x 13