Han Shot First

[Aaron Montgomery]

7/15/17

HLM Week 12 Bench (M) + OHP

Comp. Bench (M) (3min rest):
- 190x1@RPE 8
- 167.5x5@RPE 8
- 167.5x5@RPE 8
- 165x5@RPE 8
- 165x5@RPE 8
- 162.5x5@RPE 8.5

Inc db curls w/FGZ

OHP TnG (90s rest):
- 75x7
- 85x7
- 90x7
- 90x7
- 90x7
- 85x7

Comp. Bench - Felt ok. Got really tired after the fourth set of five.
OHP - Morphing my HLM upper lifts to Jordan's int. program. Sets of 7 get rather fatiguing compared to sets of 3.

[Aaron Montgomery]

7/16/17

HLM Week 12 DL (H) + SQ (M)

DL (H) - 345x5@RPE 8 (x5 PR!)
SQ (M) - 245 3x6 (5 min rest)
Pendlay Rows - 155 3x8 (90s rest)

Lifted at 4:30pm. Lower back felt a bit fatigued/sore/tight, but I tried to just ignore it.

DL - This week felt waaaay better than last week. Every single rep went up fast, with almost no time between reps. RPE 8, or less. Had to do the math again on all the plates just to make sure the bar was loaded correctly. Weird how my heavy deadlift session fluctuates so much week to week. In theory, if I can keep adding 5lb every week to my x5 heavy day, I'll have a estimated 1RM of 495 in just 16 weeks. Be funny if I hit a 500lb deadlift before a 400lb squat.
SQ - Bleh. After 3 reps my heart rate gets up and I feel awful. Hot garage doesn't help with that.
P. Rows - Might be in my head, but I think even with these lite weights my lower back is getting somewhat stronger.

[Mr. Bingley]

nice deads!!

[Aaron Montgomery]

nice deads!!

Thanks! Hopefully the fahves progress continues!

[Mr. Bingley]

In theory, if I can keep adding 5lb every week to my x5 heavy day, I'll have a estimated 1RM of 495 in just 16 weeks.

don't sell yourself short! After a year your deadlift will be nearing 3,000lb!!!

[Aaron Montgomery]

don't sell yourself short! After a year your deadlift will be nearing 3,000lb!!!

All I can hear in my head right now is Ronnie Coleman saying, "light weight!"

[Aaron Montgomery]

HLM Week 12 Report

Tonnage: ~47,800lb total
- Main lifts: ~26,600lb
- Accy lifts: ~21,200lb

Doing OHP for volume now, and am doing volume inc. CGBP as well.

[Aaron Montgomery]

7/18/17

HLM Week 13 Bench (H) TnG + accessories

205.6lb (PR!)
4600 cals/day

Bench (H) TnG (3m rest):
- 167.5x4 RPE ~6
- 177.5x4 RPE 7.5
- 187.5x4 RPE 8.5
- 190x4 RPE 9
- 190x4 RPE 9.5
BB Curls w/Fat Gripz - 55x9/9/9/8/9 (60s rest)
BB inc CGBP (90s rest):
- 90x8
- 100x8@RPE 6?
- 110x8@RPE 7.5
- 115x8@RPE 8
- 115x8@RPE 8
- 105x6@RPE 8
EZ seated tri-ext - 55x12

[Aaron Montgomery]

7/19/17

HLM Week 13 SQ (H) + DL (M) Baker 3-week squat rotation (Cycle 2, Week 2)

Squat (2.2 H):
- 310x4 (90% of 345)
- 275 4x4 (80% of 345). 6 min rest
DL - 280 3x5 (80% of 350). 3 min rest

Squat - Didn't feel too good this morning, agitated stomach/digestive system, and low energy. Slow bar speed on squats, but no grinders except the last rep of 310. I definitely prefer this 3 week squat rotation cycle to constantly trying to push top sets of 5.
DL - Tried knee high socks today instead of sweatpants. The Gold Toe brand of socks is rather thick, so I may try some Hanes knee high socks and see if they're any thinner. Otherwise, deadlifts were fine today.
Accy. - No time for Pendlay rows today, and my lower back was rather fatigued anyways.

[Aaron Montgomery]

7/20/17

HLM Week 13 - 2ct. Paused Bench

2ct. Paused Bench (90s rest):
- 140x4@RPE ~6
- 150x4@RPE ~7
- 160x4@RPE 8
- 165x4@RPE 9
- 165x4@RPE 9
- 162.5x4@RPE 9
- 162.5x4@RPE 9

EZ rev curls w/fgz 30x13/14/14/12 (no forearm pain today)

P. Bench - Felt really good today. Might have something to do with only doing 3 heavy TnG sets on Tuesday, as opposed to 4? If Saturday's comp. bench session is rough, I'll know to do one less set on paused bench day. Just because I feel good with volume today, doesn't mean that my next bench session will appreciate it.