HLM Modified

[AnonND]

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

[AnonND]

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

[AnonND]

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]

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

[AnonND]

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.

[AnonND]

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

[AnonND]

W6D7 - 10/6 - 184.4

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

[AnonND]

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.

[AnonND]

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]

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.

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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]

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