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  • #76
    W5D6 - 9/28

    LISS: 5.4 miles ; 41;01 @ 7 - PR time for this distance, did not really try to push my pace but I think the weather was so perfect that I was rolling.
    Chin Ups: BW x ~70 - Switched to chin ups because my elbow started to tighten up w/ pull ups
    Abs x 5 sets

    Comment


    • #77
      W5D7 - 9/29 -183.6

      Rest

      BW Avg: 181.83 (-0.5lbs) - Weight was trending back up at the end of the week, so not too worried about it.
      Cals for the week: 2600 - two days of drinking
      Cals this week: 2600

      Comment


      • #78
        W6D1 - 9/30

        Squat
        [email protected]
        [email protected]
        [email protected]
        [email protected] - +5lbs from last week, moved way better too
        [email protected] - +5lbs from last week. I think 10lbs away from all time PR at a much lower BW
        [email protected], 8
        [email protected]/7 - Wasn't hard but just got tired

        Bench
        [email protected]
        215x2
        235x1
        [email protected]/8 - Should have stopped here
        [email protected] - Bench is not really going anywhere
        [email protected]
        [email protected], 8
        [email protected]

        Dumbell Row
        75lbs x 12 x 3

        Split Squat
        25lbs x 12 x 3

        Tris
        120 x 14, 12, 12, 12

        Curls
        75lbs x 13, 11
        65lbs x 12, 12

        Calves
        115 x 13 x 4

        Feeling good wrapping up this cycle of Hypertrophy. Going to move onto HLM next, hoping to see some big PRs in the next month or so.
        AnonND
        Senior Member
        Last edited by AnonND; 09-30-2018, 08:08 PM.

        Comment


        • #79
          W6D2 - 10/1 - 184.6

          Rest

          W6D3 - 10/2 - 182.2

          LBS
          [email protected]
          [email protected], 8.5
          [email protected]

          Incline
          [email protected]
          [email protected]
          [email protected] - Bad form
          [email protected]
          [email protected], 8, 8

          SLDL
          235x6
          275x6x3

          Hammer Strength Chest
          140x12x2
          110x13

          Calves
          135x15, 15, 13, 13

          Tris
          120x12, 12, 12
          110x12

          Curls
          80lbs x 12, 11
          65lbs x 12, 12

          Comment


          • #80
            W6D4 - 10/3 - 182.2

            3 mile run ; 21:30 @8
            Pull Ups x 5 sets
            Crunches x 3 sets

            W6D5 - 10/4 - 182.2

            Deadlift
            [email protected]
            365x1
            [email protected]
            [email protected] - +5lbs from last week, moved great.
            [email protected] - +5lbs from last week
            [email protected], 8.5
            [email protected]

            2ct Bench
            170x8
            180x8x3 - +5lbs from last week

            Press
            85lbs x 10, 10, 15 - Last set took a longer break then meant to so did extra reps

            Calves
            135x13x4

            Curls
            75lbs x 12 x 2
            65lbs x 12, 13

            Everything humming along. Feel a big PR coming for deadlift, squat is not too far behind.

            Comment


            • #81
              W6D6 - 10/5

              LISS: 5.2 ; 45 min @ 7.5 - Some days you have it and other days every mile is a chore. Today was one of those days, but still went and got some.
              Abs x 5 sets
              Chins x 80 total

              Comment


              • #82
                W6D7 - 10/6 - 184.4

                Avg Weight: 183.12 (+1.31lbs)
                Avg Cals: 2600 - Two days of drinking and two days bad eating

                Comment


                • #83
                  W7D1 - 10/7 - 184.4

                  Squat
                  [email protected]
                  [email protected]
                  [email protected]
                  [email protected] - felt ugly
                  [email protected], 8, 8

                  Bench
                  [email protected]
                  [email protected]
                  [email protected] - Felt great
                  [email protected] - +5lbs from last week, felt ugly
                  [email protected], 8, 9

                  Row
                  80lbs x 12, 12, 12, 11

                  Split Squats
                  50lbs x 12, 12, 12, 12

                  Tris
                  120x12, 12
                  110x12, 12
                  100x12

                  Curls
                  75lbs x 12, 12,
                  65lbs x 12
                  55lbs x 12, 13

                  Last week of Hypertrophy v.1. Feel pretty good about my experience. I def got a little thicker in the chest, arms, and quads. Did not gain too much weight, and kept my conditioning up.

                  Next I think I will do 4 weeks of HLM development phase, and assess where I am at. If I am around 185lbs and feeling lean, I'll try Hyper v.1 one more time. If I need to lean out then I'll do the Endurance template again and add a little bit more volume to the lifts.

                  Comment


                  • #84
                    W7D2 - 10/8 - 184.4

                    Rest

                    W7D3 - 10/9 - 182.6

                    LBS
                    [email protected]
                    [email protected], 9
                    [email protected]

                    Hamstring felt extremely sore

                    Incline Bench
                    [email protected]
                    [email protected]
                    [email protected] - Much better
                    [email protected] - 10lbs more than last week
                    [email protected], 8, 8

                    SLDL
                    265x6x3

                    Hammer Strength Chest
                    140x13, 12
                    110x13

                    Calves
                    135x15, 13, 13, 13

                    Tris
                    120x12
                    110x12, 12
                    100x12

                    Curls
                    75lbs x 12, 12
                    65lbs x 12
                    55lbs x 12, 13
                    AnonND
                    Senior Member
                    Last edited by AnonND; 10-09-2018, 08:48 PM.

                    Comment


                    • #85
                      W7D4 - 10/10 - 183.2

                      Run: 3.25 miles ; 23:50 @ 8
                      Chins: BW x 15, 12, 9, 9 - Have a strained lat/triceps feeling. Need to tone down on volume/intensity
                      Abs: 60, 35, 30, 25, 25

                      W7D5 - 10/11 - 183.6

                      2ct Bench
                      170x8
                      [email protected], 8, 9 - +5lbs from last week

                      Deadlift
                      [email protected]
                      [email protected]
                      [email protected]
                      [email protected] - Bar was a little forward but not a bad pull. Definitely had another rep in me. This is the heaviest I have pulled in quite sometime.
                      [email protected]
                      [email protected], 9
                      [email protected]

                      Press
                      85lbs x 10, 10, 9
                      75lbs x 10

                      Calves
                      115x 15, 13, 13, 12, 12

                      Curls
                      75lbs x 12, 12
                      65lbs x 12, 12
                      55lbs x 12

                      Summary of Hypertrophy program;

                      Week 1 Sets of 6 @8
                      Squat: 245 x 2 sets
                      Bench: 200, 195
                      Deadlift: 335 x 2 sets

                      Week 7 Sets of 6 @8 (after set of 6 @9)
                      Squat: 255 x 3 sets (+10lbs)
                      Bench: 205 x 3 sets (+5lbs)
                      Deadlift: 350 x 2, 335 x 1 (+15lbs)

                      BW: 180-183

                      Overall, I really enjoyed the program. Really think I benefited from the volume. I do not have any objective metrics for how much muscle I gained but I think I packed on some size, especially for not having gaining too much bw. Most importantly, I do not feel like I have peaked. Instead, it seems like I set a a good base to keep improving on all the lifts and body composition. I feel stronger, fresh, and my conditioning has stayed the same (3 mile run time).

                      As far as the objective metrics go. I have improved how much volume and weight I am handling from week 1 to week 7 for sets of 6 @8 on all three lifts (I stopped doing press). I cannot really tell the increase on my 1RMs because I have not tested them seriously, but if were looking at my 1rms from 7 weeks ago it looks like I have managed a 10lb increase on all the lifts except for the bench.

                      Plan going forward;

                      I’ll be honest, I have lost almost all interest in improving my 1rm. I do not compete in powerlifting and no longer think that a 1rm is a good indicator of how “strong” someone is. I still like lifting heavy weights and want to see certain goals accomplished (bench 315, squat 405, pull 500) but I’d prefer to get there by increasing “generic strength” (volume?) rather than training for 1rm specific strength.

                      With that being said, my next 4-5 week will be development block from the HLM template. After the 5 weeks I will assess my body composition. Hopefully, I can keep slowly gaining weight and do another cycle of Hypertrophy block before losing weight and doing a block of GPP.

                      Comment


                      • #86
                        W7D6 - 10/12

                        LISS: Run 6 miles ; 48:00 @ 7
                        Leg Raises: 10x4
                        Chins: BW x 6 x 5 - Strained bicep/lat, taking the volume down
                        Abs: 20 x 5

                        Comment


                        • #87
                          W1D1 - 10/14

                          Squat
                          [email protected]
                          [email protected]
                          [email protected], 8 - Very happy with this

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

                          Trap Bar Deadlift - (Eh, Why not?)
                          325x4
                          335x4
                          345x4 @ 8

                          Lat Pull Downs - Help with the strain
                          120 x 12 x 3 - Kept real light but wanted to stretch it out/get some reps in

                          Calves
                          145x10x3

                          Curls
                          75lbs x 10, 10, 12

                          Split Squats - Going to keep these in for the hypertrophy gains but less volume
                          30lbs x 10 x 2

                          Comment


                          • #88
                            W1D2 - 10/15 - 182.6

                            Rest

                            W1D3 - 10/16

                            Press
                            [email protected]
                            [email protected], 8

                            Leg Press - Plugged these in for Paused Squats
                            405x8
                            495x8x2 - Hard to gauge the RPE on these

                            Lat Pull Downs - Doing these light before a pull movement for the lat strain
                            130x10x3

                            Rows
                            155x8
                            165x8x2

                            Calves
                            145x10x3

                            Incline Dumbell Bench Myo Reps - Going to switch these out, it is hard to do Myo w/ dumbells
                            60lbs x 14, 5, 5

                            Curls
                            80lbs x 10 x 3

                            Comment


                            • #89
                              W1D4 - 10/17 - 183.4

                              AM
                              3.25 mile run ; 23:01 @ 7.5
                              Crunches: x 5
                              Planks: 1 min x 3

                              PM
                              Jiu Jitsu: 1 hour

                              W1D5 - 10/18 - 182.6

                              Pretty sore after rolling yesterday. Will need to slowly ease into it so it doesn't mess with the progression here. I'm thinking twice a week I can handle.

                              LBS (no belt)
                              [email protected]
                              [email protected]
                              [email protected] - Was suppose to hit @9 but that's okay

                              Incline Bench
                              [email protected]
                              [email protected]
                              [email protected]
                              [email protected]

                              Deadlift
                              [email protected]
                              [email protected]
                              [email protected], 8 - Was planning on doing 355 today but was feeling fatigued by this point in training. Next week, I will deadlift first

                              Calves
                              85lbs x 8 x 3

                              Tris
                              130 x 12 x 2
                              120 x 14

                              Curls
                              80lbs x 10, 10, 11
                              AnonND
                              Senior Member
                              Last edited by AnonND; 10-19-2018, 09:40 PM.

                              Comment


                              • #90
                                W1D6 - 10/19 - 183.6

                                LISS: 6 miles ; 49:30 @ 7 - Pace started off real slow today, did not want to consciously push it. Still sore from jiu jitsu.
                                Leg Raises x 5
                                Crunches x 4

                                Comment

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