HLM Modified

Other Discussions Training Logs
1

All Time PRs

Exercise PR BW Date
1 Mile Run 5:52@9 182 08/05/2020
3 Mile Run 18:55@10 176 06/03/2021
Squat 345 x 2@9 195 01/01/2015
Bench 295 x 1@9 195 01/01/2015
Deadlift 445 x 1@9 195 01/01/2015
Press 190 x 1@9 195 01/01/2015

Current PRs

Exercise PR EST 1RM BW Date
1 Mile Run 5:52@9 182 08/05/2020
3 Mile Run 18:55@10 176 06/03/2021
Squat 245 x 6@8 305 (~7lbs) 180 11/01/2020
Bench 195 x 6@8 245 (~15lbs) 180 11/01/2020
Deadlift 345 x 6@8 435 (~20lbs) 180 11/01/2020
Press 135 x 4@8 182 09/01/2020
2

W1D3 - 5/16 - 182.8

Paused Squat
195x4@7
210x4@8x3

Press
155x1@7.5
135x5@7.5
140x5@8.5
135x5@8, 8

Chins
40lbs x 6 x 4 - Easy

Abs
35, 20, 20, 20

Rows AMRAP in 7min
135x58

3

W1D4 - 5/17 - 185

LISS - 5.1m run; 42:00 (8:14 avg) @7-8

Kept a pretty easy pace next time will try to get it under 8min

4

W1D5 - 5/18 - 185

Beltless Squat
225x8@7
235x8@8.5
225x8@8

Bench
235x1@7
245x1@8 - Terrible handoff, at this point I think I’m going to stop asking people to handoff the bar
205x6@8.5, 8.5, 9

Bench felt heavy. A lot of factors could be involved here. New gym, not great nutrition, new program. Should be better next week.

Deadlift
365x1@6
405x1@8
335x5@8, 9
315x5@8

Incline Bench Dumbells - Myoreps
40lbs x 16, 7, 7, 4

Curls
75 x 12, 11
65 x 12

5

W1D6 - 5/19

Run: 1.5m ~11min
Erg: 30 on ; 1:30 off x 8
Chins AMRAP 7min: 48
Abs: 20x4

Original plan was to do 400m repeats with chins but been raining all week.

6

W1D7 - 5/20 - 185.6

Rest

Weeks BW avg: 184.6
Cals: 2550

W2D1 - 5/21 - 185.8

Squat
305x1@8 - +10lbs from last week. Easy but form was off
255x5@8x3 - +5lbs from last week

Incline
150x5@7
160x5@8x3 - +5lbs from last week

SLDL
235x8x3

Leg Press Myo-reps
315x16,5,5,2 - +11 reps more than last time, but this feels like an easier leg press machine

Curls
80lbs x 12, 11
60lbs x 11

7

W2D3 - 5/23 - 186.6

Paused Squat
200x4@7
215x4@7.5x3

Press
160x1@9.5 - This was a form issue, I grabbed the bar too wide. Should have been easier than it was.
137.5x5@8-8.5x4

Chins
45lbs x 6 x 4 (easy)

Abs
35, 25, 20

Rows - 7 Min AMRAP
135x58

W2D4 - 5/24 - 186.6

LISS - 5.2 mile run ; 39:14 (7:43 avg) @8 - Wanted to beat last week’s pace, but might have overshot on the RPE

Hike - 4m ; ~1:30

Am interested to see if this hike is going to bleed over into tomorrow’s workout

8

W2D5 - 5/25 - 186.6

Bench
250x1@8 - +5lbs. A lot better than last week’s single w/ the bad hand off
210x6@8.5
210x6@8
210x5@8 - +5lbs. I cut the last short by a rep, not sure exactly why but I wanted avoid grinding out reps.

Squat w/o Belt
205x5
230x8@ 8, 8, 8 - +5lbs. Felt great. Still had a bunch lactic acid built up from yesterday but did not interfere with squats

Deadlift
410x1@8 - +5lbs
340x5@8, 8, 8 - +5lbs. Better than last week.

Incline Dumbell Bench
45lbs x 16, 13, 11, 10

Ez Bar Curls
85lbs x 12, 11
65lbs x 16

9

W2D6 - 5/26 - 186.6

Run: 3.1m in 21:09 @8.5
Pull Ups: 60
Leg Raises: 7min AMRAP

BW avg: 186.4 ; +2lbs from week before. I am sure some of it is water weight from eating more carbs again but still kinda quick weight gain.
Cals: 2550 ; +0

W3D1 - 5/28 - 189

Squat
285x1@7, 7 - Forgot to load the bar for next set
310x1@8 - +5lbs. Good form, felt easy
260x5@8, 8, 8, 8 - +5lbs and additional set

Incline Paused Bench
150x5@7
165x5@8, 8, 8, 8 - +5lbs and additional set

SLDL
245x8x3 +10lbs

Leg Press
315x15x3

Curls and Push ups
85lbs x 12 ; 20
75lbs x 11 ; 20
65lbs x 12 ; 20

10

W3D2 - 5/29 - 187

Rest

W3D3 - 5/30 - 184.8

Paused Squat
205x4@7
220x4@8, 8, 8

Press
160x2@8 - +1 rep. First rep felt like 8.5 but second rep flew up.
140x5@8, 8.5, 9 - +2.5lbs - Probably should have stayed at 137.5 this week
135x5@8, 8.5 - This is the one lift were fatigue creeps up for me

Chins
50lbs x 6 x 4 - Good weight

Sit ups
35, 25, 20, 20

Rows - 8min AMRAP
135 x 52 - -6 less reps

Curls + Push Ups
20lbs x 15, 15, 15
BW x 20, 20, 25

11

W3D4 - 5/31

LISS: 5.2m in 40:24 @ 7.5

12

W3D5 - 6/1 -187.6

Squat (no belt)
235x8@8 x 4 - +5lbs from last week

Bench
255x1@8.5
210x6@ 8.5, 9
200x6@7.5, 7.5 - At first overshot, than undershot

Deadlift
415x1@8.5 - +5lbs from last week
340x5@8 x 3
315x5@7

Curls - Forgot

Incline Dumbell Bench
50s x something x 3

BW avg: 187.1 (+0.7lbs)
Cals: 2550

W4D1 - 6/3 - 187

Squat
315x1@9 - +5lbs from last week
265x5@8.5, 8.5
255x5@8, 8

Incline Bench
155x5@7
170x5@8x3 - +5lbs from last week

SLDL
255x7x3

Chins - BW x 60 reps

Front Squat + BW squat
95lbsx12+20
115x10+20 x 2 - Leg Press was taken

Ez Bar Curls
95lbsx8x2
65lbsx10
55lbsx12

13

W4D2 - 6/4 - 186

Rest

W4D3 - 6/5 - 186 (34.75 waist)

Paused Squat
185x4@6x2
225x4@8.5x3 - +5lbs from last week

Press
165x1@8
140x5@8x5 - +5lbs on 3 sets

Chins
50lbs x 6 x 4
BW x 15

Crunches
35, 25, 20, 20

Push Ups
30, 25, 20, 20

Curls
25s x 16, 12, 10

W4D4 - 6/6 - 186.6

LISS - 4.8m ; 39:20 @ 8

14

W4D5 - 6/7 - 185.6

Squat (no belt)
240x8@ 8, 9 - +5lbs from weeks
230x8@ 8, 8

Bench
260x1@8.5 - +5lbs from last week
205x6@8x4

Deadlift
415x1@8 - Same as last week. I might have actually pulled 420 but cannot remember.
340x5@8x3
325x5@7.5 - +10lbs from last week

Incline Bench
50s x 16, 12, 10

Curls Ez Bar
85lbs x something x something

W4D6 - 6/8 - 184.6

Conditioning: 3 miles ; 22mins @ 8 (+1:00)

W4D7 - 6/9 - 185

Avg BW: 185.8 (-1.3lbs)
Waist: 34.75
Cals: 2600
Wilks: 297

I am going to bump up the calories a bit this week to see what happens. I stopped drinking as much and have been way more compliant with tracking. So while calories have technically been the same, it looks like without alcohol I need to up cals to maintain this weight.

Original plan was to slowly gain weight/maintain weight through June while doing HLM, then lean out from July-August while rerunning Endurance Template.

15

W5D1 - 6/10

Squat
315x1@9.5 - Squat was not moving today
270x4@9 - Super slow
255x4@8x3 - Shitty squat work out hung over. Form was off and bar was moving super slow

2ct Bench
185x6@7
195x6@8
200x6@8.5
195x6@8.5 - New movement

RDL
185x6x3

Chins
BW x 8 x 4

Leg Press
200lbs x 12 x 4

Curls
75lbs x 12, 12, 10, 9

Push Ups
BW x 25, 25, 20, 23

16

W5D2 - 6/11 - 186 (34.5)

Rest

W5D3 - 6/12 - 185.6

Paused Squat
205x4@7
225x4@8
230x4@ 8.5, 8.5 - +5lbs from last week

Press
165x2@8 - +1 rep from last week
145x4@8, 8, 8, 9 - +5lbs from last week

Chins
55lbs x 4 x 5

Rows - 7min AMRAP
115x59

Abs
Something

Push Ups
BW x 25, 25, 25

17

W5D4 - 6/13 - 185.4 - 34.75in

LISS - 5.2 in 41:51 @ 8.5 - Humidity was an issue; felt like I was running through water. Thought I was running at a slower pace than I actually was.

18

W5D5 - 6/14 - 186.2

HBS - No Belt
185x6
195x6
205x6
215x6@8 - Left hip was very achey today. Wanted to do something different from LBS w/o belt.
205x6
195x6

Bench
265x1@9 - +5lbs from last week. Moved pretty well.
210x5@8, 8, 8, 8 +5lbs from last week. Moved well

Deadlift
425x1@8.5-9 - +5lbs/10lbs from last week
350x4@8, 8, 8, 9 - +10lbs from last week. Deadlift is moving great

Flat Dumbell Bench
70lbs x 13, 10
60lbs x 10

Dumbell Curls
25lbsx12, 10
20lbsx8 - Low on time had to rush rest sets

19

W5D6 - 6/15 - 186 - 34.75in

HIIT - 400m repeats
Warm up: 400m jog, 50m sprints x 3
Sprints: 400m x 5; avg 1:30min pace
Cool Down: 400m jog

Pull Ups - 8min
BW x ~55

Leg Raises - 7min
BW x ~60

W5D7 - 6/16 - 186.8

Avg BW: 186 (+0.2lbs)
Waist: 34.75 (+0.0)
Cals: ~2650
Wilks: 301.42

20

W6D1 - 6/17

Squat
295x1@8, 8 - -20lbs - Just felt heavy, hips hurt
275x3@8.5, 8.5 - This moved a lot better than the single
265x4@9
255x4@8, 8, 8

Paused Bench
185x6@7
195x6@8, 8, 8

RDL
195x6x3

Hack Squats
130lbsx12x3 - Leg press was being used

Curls
85lbs x 10, 10, 8, 8

W6D2 - 6/18 - 188.8

Rest