HLM Modified

[AnonND]

W2D2 - 9/23 - 181.4

Bench
235 x 1@8
240 x 1@9
187 x 5 x 5

Dead
325 x 5@7
385 x 1@7
395 x 1@8
315 x 5 x 4

HBS 3-0-3
140 x 10@7
160 x 10@8
180 x 10@9

Curls
25 x 15
20 x 13
5 plates x 14, 12

W2D3 - 9/24 - 181.4

Tempo Run: 5:00 slow / 17:00 tempo / 4 slow
PU: 72 reps (8 x 9)
SU: 200 reps
Neck Ext: 20 x 30 x 3

W2D4 - 9/25

LBS (No Belt)
215 x 4@7
225 x 4@8
235 x [email protected]
220 x 4 x 2

Padded Bench
205 x 4@7
210 x 4@8
215 x 3@9 - Missed a rep
202 x 4 x 2

Incline Bench
130 x 10@7
135 x [email protected]
125 x 10

Curls
30 x 12
25 x 12
5 plates x 14, 13

W2D5 - 9/26 - 182.4

CGB
190 x 4@7
197 x 4@8
205 x 4@9
195 x 4 x 2

Rack Pull
320 x [email protected]
330 x [email protected]
340 x [email protected]
320 x 4 x 2

Leg Press
425 x 10@7
475 x 10@8
525 x 10@9
485 x 10

W2D6 - 9/27 - 182.4

Sprints
800m x 1: warm up
100m x 5
400m x 5 (~1:22) 1 : 2 / work to rest ratio
800m x 1: cool down

PU: 5, 14, 10, 9
Ab Wheel: 15, 15, 10

Pretty good week. Lower back has been a bit sore after the ruck last Saturday. Does not really bother lifting but starts to ache when I am walking or standing around too long.

[AnonND]

W3D1 - 9/29

Press
137 x 1@6
142 x 1@7
147 x 1@8 - +2lbs
117 x 5 x 5 - +2lbs

Squat
260 x 2@7
280 x 1@7
300 x 1@8 - +10lbs
240 x 5 x 5 - +10lbs

Dumbell Row
70 x 10
75 x 10
80 x 10
75 x 10

Stayed away from BB Row because lower back is still sore. Wanted to be ready for DLs tomorrow morning

Dumbell Curls
25 x 13
20 x 13

Machine Curls
5plates x 13 x 2

[AnonND]

W3D2 - 9/30 - 183.6

Bench
190 x 5
225 x 1@6
237 x 1@7
242 x 1@8 - +2lbs
192 x 5 x 5 - +5lbs

Deadlift
325 x 5@7
365 x 2@7
385 x 1@7
405 x 1@8
325 x 5 x 4

HBS 3-0-3
145 x 10
165 x 10
185 x 10 - +5lbs

Curls
30 x 12
25 x 12
5plates x 12 x 2

Good day of lifting. Feeling some PRs coming soon. The singles are starting to feel good again.

[AnonND]

W3D3 - 10/1 - 182 (33.65 in)

Tempo Run: 3 slow / 17 tempo / 3 slow
PU: 72 reps (8 x 9)
SU: 230 reps
NE: 20 x 40 x 3

W3D4 - 10/2

LBS (no belt)
220 x 4@7
230 x [email protected]
240 x [email protected]
225 x 4 x 3

Padded Bench
205 x 4@7
210 x 4@8
215 x [email protected]
205 x 4 x 3

Incline
125 x 10@7
132 x [email protected]
135 x 8@9 - Missed two reps
125 x 10

NHC
BW x 5 x 3

[AnonND]

W3D5 - 10/3 - 182 (33.7 in)

CGB
192 x 4@7
200 x 4@8
207 x 4@9
195 x 4 x 3

Rack Pull
325 x 4@7
335 x 4@8
345 x 4@9
325 x 4 x 2

Leg Press
425 x 10@7
495 x 10@8
525 x 10@9
495 x 10

Curls
30s x 13
25 x 8 - 15 x 7
5 plates x 13, 12

[AnonND]

W3D6 - 10/4 - 182

Run: 40 mins @8
PU: 2, 4, 6, 8, 10, 5, 5, 5, 5

W4D1 - 10/6 - 185

Press
142 x 1@7
150 x 1@8 - Easy but light headed afterwards
125 x 4 x 5

Squat
295 x 1@7
305 x 1@8
250 x 4 x 5

Dumbell Row
70 x 10@6
75 x 10@7
80 x 10@8
75 x 10
70 x 10

Curls
20s x 15, 12
5 plates x 13 x 2

[AnonND]

W4D2 - 10/7 - 181

Bench
235 x 1@7
247 x 1@8
205 x 4 x 5

Dead
385 x 1@7
415 x 1@8
340 x 4 x 5

HBS 3-0-3
145 x 10@7
170 x 10@8
190 x 10@9
180 x 10

Curls
25 x 15
20 x 8 / 12 x 7

5 plates x 14 x 2

Almost back to PR territory

W4D3 - 10/8 - 181.8

Tempo Run: 4 slow / 18:00 tempo / 4 slow
PU: 72 reps (8 x 9)
SU: 250 reps
HE: 20 x 30 x 4

[AnonND]

W4D4 - 10/9

LBS (No Belt)
225 x 4@7
235 x 4@8
245 x 4@9
230 x 4 x 3

Padded Bench
210 x 4@7
215 x 4@8
220 x 4@9
207 x 4 x 3

Close Grip Incline Bench
125 x 10@7
130 x [email protected]
135 x [email protected]
125 x 10

NHC
BW x 6 x 3

[AnonND]

W4D5 - 10/10 - 184.4

CGB
195 x 4@7
202 x 4@8
210 x 4@9
200 x 4 x 3

Rack Pull
330 x 4@7
340 x 4@8
350 x 4@9
330 x 4 x 2

Leg Press
405 x 10
495 x 10
545 x 10 *PR
495 x 10

Curls
25s x 15, 13
6 plates x 12 x 2

[AnonND]

W4D6 - 10/11

Sprint Workout
800m x 1: warm up
100m x 5
400m x 5 (~1:22) 1 : 2 / work to rest ratio
800m x 1: cool down

PU: 5, 15, 12, 9, 8
Ab Wheel: 15, 15

W5D1 - 10/13 - 183.2

Press
145 x 1@7
152 x [email protected]
125 x 4 x 5

Squat
275 x 1@7
295 x 1@8
295 x [email protected]
245 x 4 x 5

Squats were hard today. Was planning for a 315@8 but as I was warming up everything was tight and painful. Guessing it was from the sprint work out. Anyway adjusted the weight based on RPE.

LU Bench
155 x 10@7
165 x 10@8
175 x 10@9
165 x 9

PU
BW x 8
15lbs x 8
25lbs x 8
BW x 8

Curls barbell
65lbs x 12 x 3

[AnonND]

W5D2 - 10/14

Bench
242 x 1@7
252 x [email protected]
207 x 4 x 6

Dead
395 x 1@7
420 x [email protected]
345 x 4 x 6

HBS 5-3-0
135 x 10
145 x 10
155 x 10
145 x 10

Still very sore and achy.

W5D3 - 10/15 - 183.2

AM Session

2ct Paused Squat
205 x 4@7
215 x 4@8
205 x 4 x 3

Modified schedule training due to travel this week.

Slingshot Bench
235 x 4@7
245 x 4@8
255 x 4@10
235 x 4 x 2

Press
95 x 10
100 x 10
95 x 10

Curls
65lbs x 14, 12, 12

PM Session

3 mile run : ~22:45 @7

[AnonND]

W5D4 - 10/16

Paused Bench
195 x 4@7
202 x [email protected]
210 x [email protected]
200 x 4 x 3

SLDL
275 x 4@7
295 x 4@8
315 x [email protected]
300 x 4 x 2

Belt Squat
145 x 10@7
165 x 10@8
175 x 10@9
155 x 10

P/U
BW x 10 x 5

Curls
65lbs x 12 x 3

[AnonND]

W6D1 - 10/21

Deload Week + Starting Leaning out Phase

Cals: ~2300-2200

AM Session

Squat
265 x [email protected]
285 x [email protected]
295 x [email protected]
300 x 1@9
250 x 4 x 2

Still feeling really achy and sharp pain at bottom but much better than last week.

Press
147 x 1@7
155 x [email protected]
132 x 4 x 2

LU Bench
165 x 8@7
175 x 8@8
185 x 8@9

PM Session

Run: 2 miles ; 15:30 @7.5
PU: BW x 8; 20lbs x 8@7; 25lbs x 8@8; 30lbs x 7@9
Ab Wheel: 10 x 5
NE: 25lbs x 30 x 3
Curls: 11 x 4

[AnonND]

W6D2 - 10/22 - 185.2

Bench
247 x [email protected]
255 x [email protected]
212 x 4 x 2

Dead
395 x [email protected]
420 x [email protected]
350 x 4 x 2

Leg Press
495 x 8@8
535 x 8@9

Curls
65lbs x 11 x 4

Later in day got some news that really impact current training. Will be shifting to running focused programing. Essentially, have to get a high PFT score in 5 weeks from now.

W6D3 - 10/23 - 181.8

Run: 3.5 miles ; 25:41 (7:27 pace)
PU: 60 reps
SU: ~200 reps

Will post new training plan tomorrow. Template will probably be 4 days of running; 2 days of lifting; and crunches, pull ups, and push ups on few of the running days.

[AnonND]

W6D4 - 10/24

HBS
195 x 4@6
215 x 4@7 x 3

Paused Bench - 2ct
200 x 4@7
205 x 4@8
212 x 4@9

Press
102 x 8@6
110 x 8@7
115 x 8@8

W6D5 - 10/25 - 184.2

Run: 5 miles ; 39:07 @7
PU: 16, 10, 8
SU: 60, 40, 20
Curls: 12 x 4