Completed HLM program and now working through 12 week.
E1rm at end of HLM are
Squat 437
Bench 286
Deadlift 464
Day 1 (after low stress week)
Squat 3901/8, 315 55
bench 2601/8, 205 55
row 18510, 20510, 210102
Went fairly conservative on the lifts.
Bodyweight- 177lbs
Day 2
Deadlift 4251/8, 340 55
Press 1701/7, 1751/8, 135 55
3-0-3 tempo 22510*4
Conservative weight selections again
Day 3
Squat(beltless) 3154, 3254, 33542
Floor press 2254, 23542, 2254
Incline cg 14510, 15010, 15510, 16010
Been struggling with a cold and just wasn’t feeling it. Light weight but the work was still put in.
Skipped day 4 of week 1 because of illness.
Day 5
Squat 3901/8, 315 55
bench 2601/8, 210 55
row 18510, 20510, 210102
repeated my day 1 lifts. l think I am over the cold but still felt fairly soft under the weight.
Day 6
Deadlift 4251/8, 340 55
Press 1701/7, 135 55
3-0-3 tempo 225104
7 minute pullups/ plank
Same selections as last week.
Day 7
Squat (beltless) 3154, 3304, 3404, 3304
Floor press 2254, 2354, 2454, 23542
Incline cg 15010, 15510, 1659, 160*8
Felt back to normal today.
Day 8
Rackpull 3854, 4054, 4154, 3954
Close grip bench 2254, 2304, 232.54, 2254, 2204
leg press 38510, 40510, 45510, 455*10
Day 9
Squat 3951, 33045
Bench 262.51, 22045
Row 18510, 20510, 21010, 21010
Day 10
Deadlift 4301, 36045
Press 1751, 14545
Tempo 225 104
Day 11
Squat 3154, 3254, 3254, 3154
Floor press 2254, 2304, 2304, 2254
My training for this week was a disaster. I ended up doing just three days in a row, with the third day being especially poor.
Day 12
Squat 4001, 33545
Bench 2651, 22045
Row 18510, 20510, 210102
7 min pull ups/ abs
I’m going to switch to the three day a week plan.
Day 13
Deadlift 4351, 36045
Press 177.51, 14545
Tempo 225 102, 215102 (lowered the weight to really feel that tempo)
Day 14
Squat beltless 3204, 3354, 3504, 3354, 3254
Floor press 2254, 2354, 2354, 2254, 2204
Rack pull 3654, 3854, 4054, 3904, 380*4
Day 15 low stress
Squat 4051, 34542
Bench 2701, 23042
3ct bench 1958/10, 1758, 180*8
8 min pull-up/ plank
Day 16 low stress
Deadlift 4401, 37542
Press 1801, 15542
5-3-0 tempo 1858, 2058, 210*8
Day 17 low stress
5-3-0 tempo 3501, 3304
Floor press 2601, 2453, 2451
2ct deadlift 3851, 360*4
8 min pull-up/ plank
Day 18
Squat 4101, 35044
Bench 2751, 235 42 ,23042
3ct pause 17583, 1708, 1658
Squat felt great. Bench was shit. I never got properly set up on my top single and I barely made the rep. The rest of the sets felt off aswell and my weight selections were poor for the 3ct pause.
Day 19
Deadlift 4451, 38044
Press 1801, 15544
Squat 2758, 2858, 2908, 2857, 265*5
I was done after the third set of squats. The final two weren’t necessary and I pulled out early on both sets.
Day 20
2ct pause squat 3751, 3653, 3603, 3553
Floor press 2601, 2503, 2453, 2403
2ct deadlift 3901, 3703, 3603, 3553
8 min pull up
Day 21
Squat 4151, 35544
Bench 2701, 2304, 22543
2ct bench 1658, 1708, 1758*3
8 min pull-up/ plank
My bench has been terrible lately. I’m not making progress with it and It feels like I’ve lost strength. Switching from the 4 day to 3 day plan caused me to lose the extra bench session and I think that lack of volume, along with the decrease in volume and added intensity as the program progresses has caused that stall. I’ll add the lost bench onto day 2 and alter the press. If this doesn’t help I’ll just drink a gallon of milk everyday until I curdle 315 off my chest.
Day 22
Deadlift 4501, 38544
Tng bench 2651, 2502, 2453, 2402 2351
Squat beltless 2758, 28083, 2758
My bench is wack. It all feels off. Technique caused me to miss reps I could have made. Aswell, I think my back off sets need to be lighter than what the rpe calculator is telling me.
Day 23
2ct pause squat 3801, 3653, 3553, 3453
Floor press 2451, 2551, 2453, 2403, 2303
2ct deadlift 3901, 3703, 3603, 350*3
8 min pull up/ ab-wheel
Some curls