Anthony's Log

Duplicated (first one had a typo in the thread title that was bothering me)

Vitals: 41yo. 6’0" 208lbs last time I checked.
Ran a pretty good SSLP when I was 39, but got addicted to @10-ing sets across and I haven’t made much progress in the the last two years, which have been full of work/family/major life change interruptions.

I work a physical, unique job (a bicycle powered trash/recycling/anything else hauling business) so I do a ton of LISS (4-5 hours 3-4 times a week), and this also makes it tough to keep weight on, although I seem to have hit a maintainable resting place at just below 210.

Single-ish dad, two jobs, two kids, taking classes in my “free” time. Should eat more. But I do have a gym around the corner and I’m committed to hitting it three times a week, hitting the RPE’s, and seeing what happens.
Before the template were up for sale I cribbed what I think is something similar to the 12 week Strength program from an SS forum member with similar numbers to me. I’m in week 3 right now. I can feel the volume of week 3, and I often come into the gym under-recovered because of work, but I’m added tonnage even when I don’t push up my top set.

I won’t be doing any LISS in the gym–will do some other GPP though.

Week 3 Day 2 (11-15)

Yesterday was a long day on the bike–ten miles back and forth with about 20 pickups. Hauling 100-200 pounds most of the time. Just over five hours but I wrapped up by 2pm and had time to rest before hitting the gym. I’m amazed how well my body is adapting to the day job–I wouldn’t have thought there was any way in hell I’d be able to deadlift this much after a day of work but I go in with the attitude that I’m just gonna hit the prescribed RPE and the bar keeps moving well.

Comp. Bench
195x4@7
207.5x4@8.5
215x4@9
200x4@8
200x4@9

I felt a little underecovered and very off until the fourth set into this. Bar path was all over the place and I was just sloppy in general. I think this may have had something to do with the bench feeling so good Monday, which meant extra fatigue sets (28 reps total). I didn’t increase my top set from last week.

Deadlift
315x4@nada
350x4@7
375x4@8
400x4@9
370x4@8

Felt like my CNS had woken back up by the time these rolled around. Felt solid. Kept rest periods to 5m, with an extra few seconds before the top set. Glad I had fatigue programmed or I would have reached for 405.

Press w/ Belt (one notch loose)
95x7@6
105x7@7
115x7@8
127.5x7@9.5
120x7@8.5

I’m going to start belting for these but not at full tightness–I have a tendency to overextend my lower back a little on longer sets and the 4" belt helps prevent this by digging into my back.

Week 3 Day 3 (11-18)

This was scheduled for yesterday.

TnG Bench (no wrist wraps)
190x4@6
205x4@7
215x4@8
225x4@9
220x4@9
215x4@9

2ct Paused Squat (no belt or sleeves)
225x4@6
245x4@7
255x4@8
270x4@9
260X4@9
255x4@8.5

Press (belt on last four sets)
100x7@6
110x7@7.5
120x7@8.5
130x7@9.5
120x7@9
120x7@10

Week 4 Day 1 (11-20)

Man, what a good day at work and in the gym. I have a sligthly unusual schedule this week but will be able to stick to this block through another week. I have picked up more work mid-week starting Dec. 1st, so I’m going to morph this into the BBL HLM starting next week. My last four weeks have been very similar to the first four weeks of that program so I’ll just jump into week five. Looking forward to some singles.

Comp. Squat (all sets of 4)
270@6
290@6.5? (meaning 270 wasn’t actually @6)
315@8
330@8.75
315@8.5
315@8.5

2ct Bench (also all sets of 4)
190@7
200@8
210@9
210@9
210@9

RDL (sets of 7)
275@7
295@8
310@8.5
305@9
295@9

Added to top set and tonnage on every lift–pretty happy.

Volume lifting today. Volume eating tomorrow.

Comp. Bench (all 4’s)
200@7
212.5@8
222.5@9
212.5@9
212.5@9

Comp. Deadlift (all 4’s)
355@7
380@8
405@9
380@8
370@8.5

Press (all 6’s) - Going to start capping these at 25m from warmup to last rep.
115@6.5
125@8.5
132.5@9.5
120@9
120@9
115@8

TnG Bench (no wrist wraps)
195x4@6
207.5x4@7
217.5x4@8
227.5x4@9
220x4@8.5
220x4@9

2ct Paused Squat (no belt or sleeves)
250x4@7
260x4@8
275x4@8.5
285x4@9
275x4@8

Press (all 6’s) - Had to pack these into 15m
115@6.5
125@8.5
132.5@9.5
120@9
115@8

HLM Week 5 Day 1

Not sure if it was cutting one rest day or the switch to singles threw me off, but I definitely felt technically bad at squatting today. Didn’t exactly feel weak, just bad at the movements. But likely this is because I haven’t practiced singles much at all.

Comp. Squat
350x1@7.5
360x1@8.5
325x4@9 (yikes, I got so far back on my heels on the first rep I had to pause for a while to get my balance)
320x4@8
315x4@9

Comp. Bench
235x1@7.5
240x1@8
217x4@8.5
217x4@8
217x4@8.5

2ct Paused Deadlift (no belt)
365x1@7
385x1@8.5
365x3@9
365x3@9

Didn’t exactly hit all the RPE’s but I wasn’t too far off and this was the first time trying to hit singles @8 and then backing off. It should improve.

HLM Week 5 Day 2 (Light)
Comp. Press
150x1@7
155x1@8
140x4@8
140x4@8
​​​​​​​140x4@8

​​​​​​​Front Squat (all 6s)
180@6
190@7.5
195@8
195@8
190@8

Incline Bench Press (all 6s)
155@7.5
165@8
165@8
165@9

HLM Week 5 Day 3 (Medium)

This low volume stuff seems easy compared to the first four weeks. Woke up today with a cold but felt okay-ish by 3 and great once I started deadlifting.

Comp. Deadlift
390x1@6
415x1@7
437.5x1@8
397.5x4@8
390x4@8
390x4@8

TnG Bench
235x1@7.5
242.5x1@8
235x3@8.5
237.5x3@9

2ct Paused Squat (sleeves, no belt)
295x1@6.5
310x1@8
300x3@8.5
300x3@9

Really have a hard time figuring out the RPEs with these since they move slowly out of the hole.

Looking at the Analysis tab on the template I noticed that with the switch from 5 to 4 pressing slots (I hadn’t been following the template exactly during the first four weeks) and the change to a lower volume week my pressing volume had been cut in half. Bench has been responding well so I got in a tiny bit of work today so that volume and tonnage didn’t plummet.

Press
117.5x6@7
127.5x5@8
127.5x5@8
127.5x5@8

Chins
7m: 27 reps
​​​​​​​

HLM Week 6 Day 1 (heavy)

Comp. Squat
345x1@7
360x1@8
325x4@8
325x4@8
​​​​​​​325x4@8
​​​​​​​325x4@8

Comp. Bench
235x1@7
245x1@8
222.5x4@8.5
220x4@8
220x4@8
220x4@8.5

2ct Paused Deadlift
365x1@7
385x1@8
365x3@9
​​​​​​​365x3@9
​​​​​​​365x3@9

An extra set on everything compared to last week. Bench felt great and I added 5lbs. Squat top single stayed the same but it was easier, and the 4s were easier even with the extra set. Still not happy with my squat technically. I’m figuring out my descent speed. Slow doesn’t work for me. I’m mostly staying off my toes, which has been a big problem for me. I took vid of a couple of the sets of four and they all felt @8 but the bar is moving very fast. Definitely feels slower when I’m actually doing it. I think my feet may need to come in slightly and I might need to reduce my foot angle.

Overall quite happy, not grinding @10 has changed my lifting life. Everything is going up steadily.
​​​​​​​

HLM Week 6 Day 2 (Light)

From yesterday: this session started out great but I was gassed during the second two lifts–unfocused and technique was off. I was on my bicycle for working for several more hours this Tuesday and Wednesday compared to the last couple of weeks, which I think caused this Light day to be harder than the previious ones.

Comp. Press
150x1@7
157.5x1@8.5
142.5x4@8
142.5x4@8.5 (bar got way forward on one rep)
142.5x4@9
142.5x4@8

Front Squat
190x6@7
200x6@8
200x6@8.5
190x6@8.5
180x6@8

Sticking to the 4m prescribed rest periods and I had to reduce weight–didn’t feel fresh on the later sets.

Incline Bench
145x6@6.5
155x6@7
165x6@9
160x5@10? Jeez, failed the sixth rep by getting it far, far out in front of me. Bar speed was very good until then.
135x6@7
145x6@8

Well, that was a trainwreck–it’s only the second time I’ve ever done these in my life and finding the right bar path has been tough.

HLM Week 6 Day 3 (Medium)
Comp Deadlift
420x1@7
442.5x1@8
400x4@8
400x4@8
390x4@8
390x4@8

TnG Bench
230x1@7
242.5x1@9
225x3@9
225x3@8.5
230x3@9.5

2ct Paused Squat
300x1@7.5
310x1@8
300x3@9
300x3@9
295x3@9

Whew. This week I felt the fatigue build up. The addition of an extra set on each movement compared to last week and about five extra hours working on the bike compared to the week before got too me. I noticed it most in how fresh I felt after the prescribed rest periods.

Week 7 Day 1 (Heavy)
Yesterday

Comp. Squat
347.5x1@7
365x1@8
335x3@8
335x3@8
​​​​​​​335x3@8

These felt pretty good. Paused squats have helped me control my descent on the main lift.

Comp. Bench
235x1@7
247.5x1@8.5
230x3@9
222.5x3@8
222.5x3@8.5

Bench felt awful today.

2ct Paused Deadlift
370x1@7
390x1@8
370x3@9
​​​​​​​370x3@9
​​​​​​​370x3@9

I usually use a metronome for these but had my sweetheart–who happened to be at the gym–be my counter and she was brutal. Wouldn’t start the count until the bar was perfectly still. These were tough but felt great technically. The pause makes me think harder about my balance before I start the pull.

Fell Behind on Logging

Last Thursday (Light)

Comp. Press
152.5x1@7.5
160x1@8.5
147.5x3@8
147.5x3@8.5
147.5x3@8

Front Squat
180x6@7
190x6@8
190x6@8
190x6@8
190x5@9!

Knew I should have reduced the weight on the last set. I kept to strict 4m rests and was less and less recovered before each set. Caught up to me at the end.

Incline Bench
145x6@7
152.5x6@8
152.5x6@8.5
150x6@9
145x6@8

These feel so unnatural to me.

Last Saturday, Week 7 HLM Medium

I had some very big stressors in the last week and food and sleep were baaaad. It also got very cold outside here, and I didn’t eat enough working outside which resulted in some weight loss–down to 205 in the morning. This was an odd session. First two lifts went great even though I was expected them to be dogs, then I’m not sure what happened.

Comp. Deadlift
430x1@7
450x1@8
420x3@8
420x3@8
410x3@8

TnG Bench
230x1@7
245x1@8
235x3@8
235x3@8
235x3@8.5

Then I started to warm up for 2ct paused squats and at 225 I got an acute pounding headache. Either I spaced out and didn’t tighten my upper back (seems unlikely but this did happen when I first started lifting and let the bar sit on my relaxed back, OR I fear I may have gotten into the habit of using my head too much on the bench and my neck might be barking at me. I’ll assume it could be either one and concentrate on fixing both.

HLM Week 8 Day 1 “Heavy”
(from last night)

This wasn’t as bad as I thought it would be. I have about 4.5 hrs. sleep and I’ve had some significant stressors in the last week. I’ve gone from 207 to 203lbs. bw. Not good. Strength didn’t feel too bad but technique was horrible.

Comp Squat
355x1@7.5
370x1@9
330x3@8
330x3@8.5
320x3@8
320x3@8

Technique was just awful all night and I couldn’t stop getting very far foward onto my toes.

Comp. Bench
235x1@7
245x1@8.5
225x3@9
215x3@8
215x3@8
215x3@8

By the end of squats the caffeine had worn off an I was exhausted. So I did this:

Myorep Deadlifts
275x12, took five big breaths, then 275x2.
Okay that was enough of that.

On the upside my stressor seems to be going well, and I have some reasonable hope that last week will be as bad as it gets.

HLM Week 8 Day 3? “Medium”

Well, after adhering fairly strictly to the training schedule for six weeks the last two were a horrorshow in which I lost 5 pounds and had many night of bad sleep. I trained, badly, and missed some volume as well as my light day this week.

Comp. Deadlift
425x1@7.5
440x1@9
395x1@8
395x1@8.5
385x1@8
385x1@8

Comp. Press
142.5x1@7
150x1@8.5
157.5x1@9
140x3@8
140x3@8
140x3@9
140x3@9

MyoRep Squats (subbed for paused squats, had to get out of gym)
210x12
210x5
210x4
I stopped after four bc technically if I got five again I was supposed to do another set. I wanted not part of another “take five deep breaths and go again.”

All in all, a decent eight week cycle. Some very unusual life stuff came up in week six and my e1RM’s dipped, but I made good progress and definitely upped my work capacity. Since result were good and I ran a high modified development block in the first four weeks (4s @9 for volume) I’m going to run the template again with 5s @8 for volume. I think I can get good result out of one more cycle and re-evaluate from there.

Holiday Timecruch Week Day 1
(done Christmas Eve)

I’ll run the HLM cycle again but Christmas put me in a spot this week–I needed to lift yesterday and I didn’t have much time this week. So I’m going to do one week from the time-crunch template this and jump into a new HLM cycle next Monday.

Comp. Squat
325x1@7
350x1@8
315x5@8.5
290x5@7
290x5@7.5

TnG Bench MyoReps
165x12,3,3,2

Pendlay Rows MyoReps
135x12,5,4

Holiday Time-crunch Week Day 2

Comp. Bench
235x1@8
240x1@9
210x5@9
195x5x3

MyoRep Squats
210x12, 5, 2

MyoRep Lat Pull Downs
170x12, 3, 1

Holiday Time Crunch Week Day 3

I fit this one into 50m so rest times were very short and I wasn’t too worried about RPE.

Comp. Deadlift
405x1@6
445x1@8.5
388x4@8
365x5@7
365x5@7

Comp. Press
145x1
155x1
165x1@9.5
Then 10m of 135xAMRAP = 19reps

Sticking with the Time Crunch programming for one more week.

Two days ago:

Squat
350x1@7.5
360x1@8.5
320x4@8
295x5x2@8

Bench MyoReps
170x12,3,3,2

Pendlay Row MyoReps
135x12,4,3

Today

Comp. Bench
235x1@7
245x1@8
225x5@9.5
210x5@8.5
210x5@9…5

Lat Pull Down MyoReps
160x12,5,4

Yesterday:

Squat
340x1@7.5
360x1@10
305x5@8
280x5x2@hard to measure

Press Myoreps
105x12,3,3

Lat Pulldown MyoReps
160x12,5,3

Lots of once in a lifetime stuff going on in the last three week. Sticking with time crunch programming for at least one more week, might run out the full three that way. The @10 on a 360 single was unexpected but I’ve been doing a lot more work on the bike and my legs have been underecovered for at least two weeks.

I’m likely losing a little ground but I don’t think much. In the past I’d have likely skipped lifting altogether during a stretch like this–going in for an hour three times a week is the better option. I’m hopeful that I can start another HLM run next week, but we’ll see.