HLM Modified

[AnonND]

W1D2 - 7/9 - 189.6

AM W/O: Agility work
PM W/O: 2m run ; 15:10

W1D3 - 7/10 - 188.2

Dead
325x5@6
355x5@8, 9

Row
135x10@6
155x10@7
165x10@8x2

CGB
185x8@7
[email protected]
195x7@9 - Cut it off a rep because was going above RPE

Curls
30lbs x 10 x 3

Push Ups
BW x 22 x 3

W1D4 - 7/11 - 187

LISS - 4m ; 33:05 @7

W1D5 - 7/12 - 187.6

Bench
205x5@6
[email protected], 7.5

LBS no belt
205x8@7
225x8@8, 8

FDBP
70s x 10 x 3 - Should have been incline dumbbell

Curls
75lbs x 12, 12, 10

W1D6 - 7/13 - 185.6

Pull Ups: BW x 70 ; ~11min
Erg: 30 on ; 1:40 off x 8 rounds

W1D7 - 7/14 - 186.6

Rest
Avg BW: 187.4
Cals: ~2250

W2D1 - 7/15

Squat
295x1@8 - Wanted to start light and build it back up
260x5@8, 8, 8 - Found a good stance for my hips, which was a little wider than usual and toes pointed out more aggressively. I tried to squat narrower for the last couple of weeks, and while it feels strong my hips hurt. Here I tried to replicate Austin’s stance.

Press
165x1@8
145x5@8, 8, 9

Chins
45lbs x 6 x 4

Leg Press
350x10x2

Curls
85lbs x 12, 8, 8

Push Ups
BW x 25 x 3

[AnonND]

W2D2 - 5/16 - 185.6

Conditioning; 2.5m ; 18:40 @7

W2D3 - 5/17 - 186.6

CGB
[email protected]
195x7@9
185x8@8

Deadlift
405x1@7, 8 - Was at a different gym. This bar had way more whip to it, so heavy deadlifts were really easy.
355x5@ 8, 8, 9 - Pretty sure this is a volume PR

Row
165x10@8, 8, 9
155x10@8

Curls
30lbs x 10
25lbs x 10
20lbs x 15

Push Ups
BW x 30, 25, 25

[AnonND]

W2D4 - 7/18 - 186

LISS - 4.3m ; 36:21 @7.5

W2D5 - 7/19 - 186

Bench
250x1@7
265x1@9 - Ties recent PR
220x4@9 - Should have waited a bit more to recover from single
[email protected], 8

LBS (No Belt)
185x8@6
215x8@7, 7
225x8@8

FBDP
70 x 10, 10, 10, 8

Curls
85lbs x 10, 10, 9

W2D6 - 7/20 - 185.4

HIIT - 500m x 6
Pull Ups: BW x 80
Abs 10min AMRAP

W2D7 - 7/21

Rest
BW Avg: 185.92 (-1.48lbs)
Avg Cals: 2250

[AnonND]

W3D1 - 7/22

Squat
300x1@8
[email protected], 8.5, 8.5

Press
165x1@8
145x5@8, 8, 8

HBS Paused
135x12
155x10x2

Pull Ups AMRAP in 7 minutes

Push Ups
BW x 20 x 5

Curls
85lbs x 10 x 2
75lbs x 10, 8

[AnonND]

W3D2 - 7/23

Run - 2.5m ; 19min @8

W3D3 - 7/24 - 186.6

CGB
[email protected]
185x8@8, 8, 8 - -10lb less but proper RPE

Deadlift
[email protected] - 10lbs more than last week
355x5@8, 8.5, 9 - RPE creeping

Row
165x10x2
155x10x2

Curls
30sx10, 8
25x10, 8

Ab Wheel
15x3

Push Ups
BW x 25, 15, 20

W3D4 - 8/25

LISS - 4.3m ; 34minutes @8

[AnonND]

W3D5 - 7/26 - 187.2

Bench
270x1 @8.5 - +5lbs from last week, felt great.
215x5@8x3

LBS (No belt)
[email protected]
225x8@8x3 - Squats felt and moved great. Pushed my gaze a little further up, that seemed to fix some of the form issues

FLDB
70x10,10,8,8

Curls
75lbs x 14, 11
65lbs x 11
55lbs x 15

W3D6 - 7/27 - 187.2

Pull Ups: BW x 80 (13 mins)
Erg: :30 on 1:30 off x 10

[AnonND]

W4D1 - 7/29

Squat
305x1@8 - +5lbs, look good feel good
270x4@ 8.5, 8, 8, 9

Press
170x1@ 8 - +5lbs from last week. I think I am "peaking" since volume has been down overall compared to last cycle
150x4@ 8, 9
145x4@ 8, 8

Chins
50lbs x 4 x 4 - Easy

HBS w/ Pause
135 x 10 x 3

Curls
85lbs x 10, 10, 8, 8

Avg Weight: 187 (+1.08lbs)
Cals: 2150

Not really sure what is going on with weight. I look and feel thinner but these last two weeks my weight has been hovering around 187-188. Last week I had one day where I ate poorly and drank a lot and this week I had a big dinner. If it doesn't stabilize this week around 185-186 I'll be puzzled. Brought calories down to 2050. 4 more weeks of dieting to go, hoping to end up around 184lbs.

[AnonND]

W4D1 - 7/29

Squat
305x1@8 - +5lbs, look good feel good
270x4@ 8.5, 8, 8, 9

Press
170x1@ 8 - +5lbs from last week. I think I am "peaking" since volume has been down overall compared to last cycle
150x4@ 8, 9
145x4@ 8, 8

Chins
50lbs x 4 x 4 - Easy

HBS w/ Pause
135 x 10 x 3

Curls
85lbs x 10, 10, 8, 8

Avg Weight: 187 (+1.08lbs)
Cals: 2150

Not really sure what is going on with weight. I look and feel thinner but these last two weeks my weight has been hovering around 187-188. Last week I had one day where I ate poorly and drank a lot and this week I had a big dinner. If it doesn't stabilize this week around 185-186 I'll be puzzled. Brought calories down to 2050. 4 more weeks of dieting to go, hoping to end up around 184lbs.

[AnonND]

W4D2 - 7/30 - 187.2

Sprints - 500m x 8 ; ~1:40 a lap with 2:20 rest

W4D3 - 7/31 - 186.6

2ct Bench
190x6@7
200x6@8x3

Deadlift
[email protected] - +10lbs from last week. Moved pretty fast, 20lbs away from my all time PR when I was 10lbs heavier
355x4@8, 8, 8, 9

Rows
175x8,8
165x8,8

Dumbell Sitting Press
40lbs x 12 x 3

Curls
30lbs x 10, 8+10 w/ BB, 8+10 w/ BB

[AnonND]

W4D4 - 8/1 - 186.6

LISS: 5.2 ; 42.28 @ 8

W4D5 - 8/2

Bench - Fucked this one up
275x0@10 - First failed rep in a really long time. During the warm up the bar was moving slow and got a pretty bad hand off on it. Should have just stayed at 265lbs.
240x2@9 - Meant to load 220. Couldn't figure out why it felt so heavy, blamed it on the failed rep. Turns out I can't count
230x4@9 - Still miscounting
220x4@9 - Still miscounting
210x4@8
210x4@8

Paused LBS
185lbs x 6 @7
205 x 6 @8, 8, 8

Curls
85lbs x reps x sets

W4D6 - 8/3 - 185.4

AM: 3.2 mile run @ 24:30 - First half took it easy, second half ran a 10:15-10:30 split.

PM: Erg 1:30 on ; 3:00 off x 3
Pull Ups: 70 something
Decline Sit Ups: BW x 25, 25, 25, 20

[AnonND]

W4D7 - 8/4 - 184.6

BW Avg: 186.08 (-0.92lbs)
Cals: ~2000

W5D1 - 8/5

Squat
[email protected], 8
265x4@8, 8.5, 9
255x4@8

Press
165x1@9
145x4@8, 8, 8.5, 9

Chins
55lbs x 4 x 4

Leg Press
315 x 10 x 3

Dips
BW x 20, 20, 15

W5D2 - 8/6 - 184.6

2m run ; 14min @8
Erg: 1:30 on ; 3:00 off x 3

W5D3 - 8/7

Paused Bench
175x6@7
195x6@8
200x6@8
200x5@9 - Too close to pins, hit the bar on the way up had to reshift
185x6@8

Deadlift
415x1@8
355x4@8, 9 - Octagon plates, could not set up properly
335x4@8
325x5@7

Row
175 x 8
165 x 8 x 3

Dumbell Sitting Press
35x14
40x11, 11

Curls
75lbs x 10 x 2
65lbs x 11

[AnonND]

W5D4 - 8/8

Run: 3 miles

W5D5 - 8/9 - 184.6

Bench
265x1@8
220x4@8, 8, 9
210x4@8

Paused LBS
175x6@7
[email protected]

Dips
BW x 15 x 3

Curls
85lbs x reps

W5D6 - 8/10 - 183.6

Run ; ~38 min not sure of the distance
Pull Ups: 70 something
Leg Raises: 10 min AMRAP

[AnonND]

W5D7 - 8/11 - 183.6

BW Avg: 184.1 (-1.92lbs)
Cals: 2000

Two more weeks left of dieting. Happy w/ the progress so far. Started off slow but have picked up steam as of late. A couple of days of pigging out in the beginning of the cut really slowed down the progress but right now I am dialed in.

Excited to start the Hyp. Template and to add calories back to maintenance. In the past I have tried to gain ~1lb per week thinking that I wouldn't recover and grow if I did not eat more. Now I know better and instead will aim to gain .25-.5lbs per week. My scale is not that precise, but I can avg out the weight gain it out over a month.

[AnonND]

W6D1 - 8/12 - 183.6

Squat
305x1@8 - Moved well
265x4@8, 8.5 - Bar speed was good and did not feel hard but form felt off
[email protected]

Press
160x1@8 - 155lbs felt heavy but this moved fast
145x4@8, 8.5, 9

Chins
60lbs x 4 x 3

Leg Press
315x10
365x10x2

Dips
BW x 20, 20, 18

Curls
85lbs x 8
75bs x 8
65lbs x 10

[AnonND]

W6D2 - 8/13 - 182.8 (33.75in)

Run: 3.4m ; 27:30 @7