HLM Modified

[AnonND]

W2D6 - 11/16 - 182.6

LISS: 3 miles ; 24:30 @ 7 - Keeping volume and intensity low. Hip feels much better than it did 5 days ago.
Abs: 25 x 5

[AnonND]

W3D1 - 11/18 - 182.6

Squat
135x6x2
185x6x2
225x3, 6
245x4x2
185x6x2

Left hip still irritated. As the warm up sets went a long the pain would kinda go away. I tried to control the weight down, a 3-0-0 tempo. Then I'd bump up the weight and it would come back. At 245lbs it never felt any better so I dropped back down. Hoping next week it will be alright. Until then need to play around with weight and volume. Pain is at the bottom of the squat when I begin to stand back up. Descending feels fine.

Bench
190x6
[email protected]
[email protected] - Overshot
[email protected], 9 - Overshot

Row
95lbs x 10 x 2 - Warming up the tricep
135x 15, 13, 12, 12 - Added an extra set but I left a lot in the tank for each set, watching out for tricep/lat pain.

Incline Dumbell Bench
60lbs x 15
50lbs x 13
45lbs x 13
40lbs x 15 - Added another set for chest gains

Curls
70lbs x 15 x 2
60lbs x 15 x 2

[AnonND]

W3D2 - 11/20 - 184

Rest

As according to plan, I have steadily gained weight in the last 3 months. I think it have been an average of 1lb per month, although it has not been exactly linear. Despite the slow weight gain, it looks I have gained a noticeable amount of belly fat. Still fairly lean but will start measuring my naval for a week to see where I am at. To be fair, my legs, arms, and chest do look thicker/more developed.

W3D3 - 11/21 - 182.6

Quick note. I was a bit frustrated at the end of last week with the new aches and pains. The frustration comes from the feeling that I am in a sweet spot with my training. In a sense, I am the strongest I have been in quite sometime at this BW. Additionally, my conditioning is pretty great. In short, it looked like I was on the verge of some major PRs, especially with the squat and deadlift.

Then came last week. I have been nursing an ache in my tricep/lat area for two/three weeks now, which has left me unable to do any pull ups. Now I have an re-aggravated an old ache in my left hip.

But there's some good news in all of this. Listening to the new podcast from BBM about injuries, I realized what the likely cause of the ache was and that with smart programming I can be back where I left of in short time. My hip became irritated after the first week of Hypertrophy Template. That week I added two new movements (High Bar Squat and Hack Squat) and probably pushed the weight and volume too fast. Additionally, the following week I squatted 270lbs x 6 x 2. Despite this being an RPE of 8, this was pretty heavy and an increase in overall volume from previous programming. I think the combination of overall volume increase in the LBS, two new additional movements, and proper loading/volume management for the movements is what caused the ache. This is a good learning moment. As of right now I have been taking weight off of the bar but still squatting. After next weeks peak volume, I plan on taking one low stress week for all my lifts and then restarting from week 1.

Thinking back to last year and comparing where I am now vs. where I was is a good reminder that training consistency is more important than improvement from session to session. At this time last year I had a foot fracture and could not squat or deadlift at all for 6 weeks. This ache is nothing compared to that, and once its gone I'll be hitting PRs in no time.

/Rant

Press
[email protected]
[email protected]
[email protected] - went too heavy
[email protected], 8 - -5lbs from last week.

Squat (no belt)
bar x 6 x 2 - No pain
95 x 6 x 2 - No pain
135 x 6 x 2 - first set discomfort, second set no pain
185 x 6 x 2 - first set higher level of discomfort, second set no pain

RDL
185x8x4

Dumbell Bench
70lbs x 12
60lbs x 12
50lbs x 15, 13

Curls
70lbs x 15 x 2
55lbs x 15 x 2

[AnonND]

W3D4 - 11/21 - 184

3 mile run ; 24:00 @ 7 - Small pain when first started running. Went away about a mile in.

Abs x 40, 40, 40, 30, 25, 25
Neck: 20lbs x 30 x 3

[AnonND]

W3D5 - 11/22

Thanksgiving: Gym is closed

W3D6 - 11/23 - 184

Deadlift
[email protected]
[email protected]
[email protected], 8.5
[email protected] 7.5

Felt great.

Incline Paused Bench
[email protected]
[email protected] 8.5
[email protected]
[email protected]
[email protected]

Was trying to stay @8 for all of the sets but each set felt tough.

Leg Press
315x15x4

Added another set. First two sets felt a lot easier. Time to bump up weight.

CGB - Myo Reps
155x15, 5, 4, 3

Ran out of gas early

Ez Bar Curls
95lbs x 12
75lbs x 15
65lbs x 15 x 2

Lat Pull Downs - Rehab work
Light weight x 4 sets

Feeling better. I am hoping next week to try pull ups again.

[AnonND]

W3D7 - 11/24 - 184

BW Avg: 183.5 (+0.4lbs)
Waist: 34.5 (+1inch)

Seems like weight has slowly trended upwards. Waist is an inch larger than when I measured 3 months ago. To be fair, I only measured today and have not taken an average measurement over the week. Still, I think that is more accurate representation than the bw measured by the scale. I do not think my scale is sensitive enough to detect minor changes in BW, because it tends to jumps around.

I do not want to push my waist more than 35 inches before leaning out. This will probably mean that after the holidays, in the beginning of next semester, I will try to lean out a bit before going back to gaining weight.

[AnonND]

W4D1 - 11/25 - 182.2

Squat
135x6
185x6 - No pain
[email protected] x 4 - No pain
[email protected] - Slight discomfort but probably just in my head.

Better than last week. Hopefully within a week I'll be back to where I left from.

Bench
[email protected]
[email protected]
[email protected], 8, 8.5, 9

Row
135x15, 12, 12, 10 - Still keeping light for the lat/tricep

Calves
135x15x4

Incline Dumbell Bench
55lbs x 15, 13
45lbs x 13
35lbs x 15

Curls
70lbs x 15, 14
60lbs x 14, 10

Lat Pull Downs - Light 15 reps x 3 sets

Looking to trying some pull ups soon

[AnonND]

W3D2 - 11/26 - 184.4

Rest

W4D3 - 11/27 - 182.2

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

LBS
135x8
155x8
175x7
135x8, 8

Felt tight around hip but no real pain. 175lbs felt like it was starting to bother it. Either way more volume this week than last and less pain.

RDL
205x8x4

Dumbell Bench
65lbs x 15
60lbs x 12
55lbs x 12
50lbs x 14

Calves
135x15x2
115x15x2

Curls
70lbs x 15, 14
55lbs x 15


Lat Pull Downs: 15 rep x 3 sets - a little heavier than last time

[AnonND]

W4D4 - 11/29 - 183.4

Quick PM Cardio Session
2.5 miles ; 20:16 @ 7

W4D5 - 11/30 - 183.8

Dead
[email protected]
[email protected] - felt heavier than usual
[email protected]
[email protected] - Missed rep, could have pulled another one but I know it was going to be a struggle
[email protected] 8
[email protected]

Big volume day today for Deads. Warming up weight felt heavier than I'd like. Then during main sets I just couldn't get in the right set up and bar was always in front. My hip was really irritated today, I think it was from running late yesterday.

Incline
[email protected]
[email protected] - Nothing to see here

Leg Press
315x15
355x15x2
315x15

Good pump

CGB - Myo reps
155x16, 5, 4, 4, 2

Lat Pull Downs - Heavier weight x 15 x 3 sets

Ez bar curls
75lbs x 15 x 2
65lbs x 15
55lbs x 15

Looking forward to low volume week. Hopefully hip feels better after that.

[AnonND]

W4D6 - 11/30 - 183.4

LISS: ~3.5 miles ; ~29 mins ; @7
Abs x 5 sets

Going to slowly build mileage back up

[AnonND]

W5D1 - 12/2 - 183.2

Squat
185x6
225x6 - No pain
[email protected] x 5 sets - No pain during sets / slight discomfort

Bench
[email protected]
235x2
[email protected]
[email protected] - Have not done heavy singles in about two months.
[email protected] - Close to PR
[email protected] 7.5 x 3

Lat Pull Down - 3 sets of 6-10

Chins
BW x 5 x 2 - Slight pain at the top of the movement. First time doing these in about a month. Very easy aside from the pain.

Hammer Strength Bench
110 x 14, 14, 12

Curls
75lbs x 15 , 12 - A bunch more reps with 65lbs was running out of time

[AnonND]

W5D2 - 12/3 - 181.8

Rest

W5D3 - 12/4 - 183.8

Press
[email protected]
[email protected]
[email protected]
[email protected] - Surprised this was that easy after not pressing heavy for a long time
[email protected]
[email protected]

Leg Press
365x8
405x8x3

Week 5 there are new movements, instead of going with a squat variant I did leg press because hip was a little sensitive after Sunday's volume.

SLDL
235x8x3

Dumbell Press
45lbs x 12 , 10

Calve Raises
135x15 x 2
114x15 x 2

Curls
65lbs x 15 x 3
55lbs x 15

[AnonND]

W5D4 - 12/5 - 183.8

Conditioning: 3 miles ; 23:30 @ 7.5 - Ran on treadmill, hip felt alright

Lat Pull Downs - 4 sets x 10-15 reps
Chins: BW x 5 x 3 - Very excited about this, even less pain than last time

Abs: 20 reps x 6-7 sets

[AnonND]

W5D5 - 12/6 - 183.8

Dead
[email protected]
365x2
[email protected] - Bar in front
[email protected] - Felt good
[email protected] - Ties PR
[email protected] - Harder than it should have been
[email protected]

Deads feel strong but I have recently developed a bad habit if starting out with the bar in front, especially on my left side.

Paused Bench
165 x 8
[email protected], 8, 9 - PR

Split Squats
BW x 12 x 2
25lbs x 12
BW x 12

Hip did not feel great for these. I think I have to desensitize them to this new movement. Reason why I did not use much weight.

Dips
BW x 12
25lbs x 12, 10
BW x 10

Curls
70lbs x 15, 12
55lbs x 15, 12

[AnonND]

W5D6 - 12/7 - 183

2.5 mile run

W5D7 - 12/8 - 182

3m run ; 22:45 @7.5

Lat Pull Downs 4 sets of 10-15 reps

Chins
BW x 6 x 4

Abs 6-7 sets of 20-10 reps