HLM Modified

[AnonND]

W2D1 - 10/21 - 183

Squat
[email protected]
[email protected]
[email protected], 8.5
[email protected], 8.5

Bench
[email protected]
[email protected] - Long rest periods today, not on purpose

Trap Dead
275x4
325x4x3 - Felt a lot heavier today than last week. Probably from the squats

Lat Pull/Chins - Working on that strain
120x10x5
BW x 3 x 2

Split Squats
30lbs x 10 x 2

Curls
80lbs x 10, 10, 9

[AnonND]

W2D2 - 10/22 - 183

Rest

W2D3 - 10/23 - 183

Press
[email protected]
[email protected] 7.5, 8, 8, 8.5

Leg Press
405x8
[email protected] 7, 7, 7 - Hard to gauge the RPE, but it did not feel too hard

Lat Pull Down
10-15 reps x 5 sets - Pain for the first set but goes away after warm ups

Rows
[email protected] 7, 7, 7 - Kept it light after the Lat Pulls

Incline Dumbell Bench
70lbs x 9 - Too heavy
60lbs x 10
50lbs x 10

Calves
145x10x4

Curls
80lbs x 10, 10
70lbs x 10

Seems like a lot but I was able to super set most of the work after the Leg Press

[AnonND]

W2D4 - 10/24 - 183

AM: PT stuff
PM: Jiu Jitsu

W2D5 - 10/25 - 183.8

Dead
[email protected]
355x[email protected], 8, 8, 8 - Did these first this week, went much better.

Incline
[email protected]
[email protected], 9
[email protected]

LBS (No Belt)
[email protected]
[email protected], 8.5 - Second set better than first

Calves
155x10x4

Tris
130x10x3 - This hurt the lat strain - probably should have stopped

Curls
85lbs x 10 x 2
75lbs x 11

Overall good day. Not great sleep. Less sore from jiu jitsu than I was last week. Might drop in a class on Saturday this week depending how I feel on the run tomorrow.

[AnonND]

W2D6 - 10/26 - 182

LISS: 6.2 miles ; 50:30 @7.5
Crunches x 4-5 sets

Tried pull ups but tricep/lat really hurt with a lat pull down warm up. Going to totally back off pull ups for next week and just do lat pull downs twice next week gradually going up in weight until this goes away.

[AnonND]

W2D7 - 10/27

AM: Jiu Jitsu (1 hour)

BW Avg: 182.96 (-0.10lbs)
Cals Avg: 2750

[AnonND]

W3D1 - 10/28

Squat
[email protected]
[email protected], 8, 8, 8
[email protected]

Squats felt off, was planning on doing 275x5x4 but that would have been a grind the whole time. I think I've been overshooting my RPE and additionally not have been prioritizing recovery correctly (poor sleep, staying out late, drinking, etc.)

Bench
[email protected]
[email protected], 9
[email protected], 7

Bench felt heavy today too. I could have got 215 for all four sets but they would have all been RPE 9 or above.

Lat Pull Down
100x10-15x5

Pain is worse this week. Last week I did a lot of stupid stuff to make it worse. This week I am completely backing off of pull ups and isolated tricep work until this goes away.

Trap Bar Dead
[email protected], 8
[email protected]

Hard to gauge RPE on new movements, the first 325 set felt tough but subsequent sets were much easier so I added weight.

Split Squat
70lbs x 10 x 3

Curls
85lbs x 10 x 3

Decided to restart Hypertrophy Template with minor changes after this week is over. Looking forward to running it again and see what progress I can make.

[AnonND]

W3D2 - 10/29 - 184

Rest

W3D3 - 10/30 - 183.4

Press
[email protected]
[email protected], 8, 8.5, 9 - +5lbs from last week
[email protected] - Meant to do 125

Press felt good today

Leg Press
475x8x3

Calves
145x10x3

Lat Pulls
80 x 15
90 x 15
100 x 15 x 2

Tight at first but got better as it moved.

Row
135x10x3

Kept it light because of lat/tricep strain

Incline Dumbell Bench
65lbs x 10
60lbs x 9
55lbs x 10

Curls
85lbs x 10 x 2
75lbs x 10

[AnonND]

W3D5 - 11/1 - 183.4

Deadlift
[email protected]
[email protected], 8, 8.5, 8.5 - +5lbs from last week. Bar was curved and would make the set harder around reps 4 and 5 but still not bad.

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

LBS (No Belt)
[email protected]
[email protected], 9

Calves
145x10x3
125x10

Curls
85lbs x 10 x 2
75lbs x 11

CGP - Myo Reps
135x17, 5, 5, 5 - Prob had two more sets left but had to cut it short cause of time.

[AnonND]

W1D1 - 11/4 - 185.8

Start of Hypertrophy Template (second run through)

Squat
[email protected]
[email protected], 7.5

Squats moved well today

Bench
[email protected]
[email protected], 8 - Did not wear wrist wraps for this set and no hand off

Lat Pulls
100lbs x 10-15 x 4

Lat/Tricep pain still hurts although less painful than last week.

Row
135 x 15, 15, 12 - Lat/Tricep hurt at first but okay after first set

Incline Bench Dumbell
60lbs x 15
50lbs x 15
45lbs x 12

Curls
75lbs x 15
65lbs x 15
55lbs x 15

[AnonND]

W1D2 - 11/5 - 185

Rest

W1D3 - 11/6 - 185

Press
[email protected]
[email protected], 8

HBS
175x10
195x10x3

RDL
175x8x2 - Very light

Calves
115x15x3

Dumbell Bench Press

70lbs x 14
60lbs x 13
50lbs x 14

Curls
65lbs x 15 x 3

[AnonND]

W1D4 - 11/7 - 183.8

Sprints: 3 miles total
Abs: 140 total

W1D5 - 11/8 - 185.2

Incline Bench - Paused
135x8
145x8, 8, 9

The pause felt really good, so I might stick with that for now

Dead
[email protected]
[email protected], 9 - Might of been too heavy to start off at, at least this week

Hack Squat
50lbs x 13
70lbs x 15 - followed by 45lbs goblet squat x 7
70lbs x 15 - followed by 45lbs goblet squat x 7

Had to adjust the angle on this a few times before it starting feeling alright. Disappointed, I just could not really get the movement or feel it engage my legs that much. Will give it one more shot next week, before I switch back to leg press.

Calves
115 x 15, 15, 12

CGB
145x17, 5, 5, 4

Curls
70lbs x 15, 14
60lbs x 15

I have been eating over my macros lately and indulging a lot in sweets. Need to readjust because I took a big jump in weight gain after the weekend.

[AnonND]

W1D6 - 11/9 - 183.4

LISS: 5 miles ; 42:54 @ 7 - 32 degrees and snowing, pace was a little slower.

Sit ups: 60, 30, 30, 30

[AnonND]

W2D1 - 11/11

Squat
[email protected]
[email protected], 8
[email protected]

Squats felt light but form was sloppy. Felt some hip discomfort from a previous injury. I think I aggravated it when I was doing the hack squat.

Bench Press
[email protected]
[email protected], 8, 9

Rows
135 x 15 x 3

Felt the tricep/lat strain for the first set but it went away by second and third set.

Incline Dumbell Bench
65lbs x 13 - Too heavy
55lbs x 10 - Too heavy
45lbs x 13

Ez Barbell Curls
85lbs x 15 x 3
65lbs x 15

[AnonND]

W2D2 - 11/12 - 186

Rest

Heaviest I have weighed in a while. Going to see if the bw stabilizes over the week w/ 2750 calories

W2D3 - 11/13 - 183.4

Press
[email protected] - No belt or wrist wraps
[email protected], 8, 9

HBS
135x10

Left side of the hip has been really irritated since Sunday's squats. I'm pretty sure its a combination of things; (1) Re-introduction of high volume of squats; (2) Hack Squats - new movement; and (3) more volume on LBS. I think those things combined has made the old injury flare up. From what I learned reading BBM stuff, I will just look to manipulate load/volume until there is no pain associated with either the LBS or HBS.

RDL
185x8
205x8x2 - Rushed through this

Dumbell Bench
65lbs x 15
55lbs x 13
45lbs x 14 + Push Ups BW x 4, 4, 4

Calves
135 x 15 x 3

Curls
65lbs x 15 x 3
55lbs x 15

[AnonND]

W2D4 - 11/14 - 183.8

Run: 3 miles ; 24:50 @ 6
10 Min ab circuit

W2D5 - 11/15 - 184.6

Deadlift
[email protected]
[email protected], 8 - felt easier than last week
[email protected]

Incline Paused Bench
[email protected]
[email protected], 9

Leg Press
315x15x3 - Hip felt fine

CGP - Myo Reps
155x16, 5, 4, 3

Curls
65lbs x 15 x 2
55lbs x 15 x 2

Cable Seated Row - Slow concentric and eccentric
60lbs x 15
70lbs x 15 x 2 - Did these for the lat/tricep, felt good