-
HLM Week 1
11/19/18 Monday
BW - 176.2
Squat - 255x5, 265x5, 270x5x2
Bench - 170x5, 175x5, 190x5x2
Block pull, mid-shin - 255x4, 275x4, 295x4
11/21/18 Wednesday
Strict Press - 105x5, 115x5, 125x5, 120x5
3-0-3 Tempo Squat - 135x8, 155x8, 175x8x2
Pendlay Rows - 165x8, 175x8, 185x8x2
11/23/18 Friday
Deadlift - 295x5, 305x5, 315x5x2
Incline Bench - 160x4, 175x4, 180x4
Beltless Squat - 235x4, 245x4, 255x4
-
HLM Week 2
11/26/18 Monday
BW - 174.8
Squat - 255x5, 265x5, 275x5x4
Bench - 165x5, 175x5, 185x5x4
Block pull, mid shin - 275x4, 285x4, 295x4x2 (careless loading. too light)
11/28/18 Wednesday
Press - 115x5, 120x5, 125x4, 125x5, 120x5x2
3-0-3 Tempo Squat - 155x8, 185x8, 195x8x3
Pendlay Rows - 165x8, 175x8, 185x8x3
11/30/18 Friday
Deadlift - 295x5, 305x5, 320x5x4
Incline Bench - 155x4, 165x4, 180x4x2
Beltless Squat - 235x4, 245x4, 255x4x2
-
HLM Week 3
12/03/18 Monday
BW - 176.4
Squat - 270x5, 275x5, 285x5x2, 280x5x2
Bench - 175x5, 185x5, 195x5x2, 190x5, 190x4
Block pull, mid shin - 275x4, 295x4, 310x4x3
12/05/18 Wednesday
Press - 105x5, 115x5, 125x5x4
3-0-3 Tempo Squat - 175x8, 185x8, 195x8x3
Pendlay Rows - 175x8, 185x8, 195x8x3
12/07/18 Friday
Deadlift - 300x5, 315x5, 335x5, 340x5x3
Incline Bench - 155x4, 175x4, 185x4x3
Beltless Squat - 235x4, 245x4, 250x4x3
-
HLM Week 4
12/10/18 Monday
BW - 175.2
Squat - 275x4, 285x4, 290x4x3, 285x4
Bench - 175x4, 185x4, 195x4, 200x4x3
Rack Pull, Mid Shin - 275x4, 295x4, 305x4x3
12/12/18 Wednesday
Press - 115x4, 125x4, 135x4, 130x4x3
3-0-3 Tempo Squat - 185x8, 190x8, 195x8x4
Pendlay Rows - 165x8, 175x8, 185x8x4
12/14/18 Friday
Deadlift - 315x4, 325x4, 345x4x4
Incline Bench - 155x4, 165x4, 180x4x3
Beltless Squat - 245x4, 250x4, 255x4, 255x3, 245x4
-
HLM Week 5
12/17/18 Monday
BW - 176.4
Squat - 315x1, 285x4x3
Bench - 220x1, 200x4x3
2ct Paused DL - 325x1, 315x3x2
12/19/18 Wednesday
Press - 145x1, 130x4x3
Front Squat - 95x6, 115x6, 120x6x3
Pendlay Rows - 165x6, 175x6, 180x6x3
12/21/18 Friday
Deadlift - 375x1, 335x4x3
2ct Paused Bench - 205x1, 195x3, 200x3
2ct Paused Squat - 275x1, 265x3x2
-
HLM Week 6
12/24/18 Monday
BW - 174.4
Squat - 305x1, 275x4x4
Bench - 225x1, 200x4x4
2ct Paused DL - 320x1, 305x3x3
12/26/18 Wednesday
Press - 145x1, 125x4x4
Front Squat - 95x6, 105x6, 115x6x4
Pendlay Rows - 165x6, 175x6, 195x6x4
12/28/18 Friday
Deadlift - 380x1, 340x4x2, 330x4x2
2ct Paused Bench - 215x1, 205x3x3
3ct Paused Squat - 275x1, 265x3x3
-
HLM Week 7
12/31/18 Monday
BW - 175.6
Squat - 315x1, 290x3, 280x3x2
Bench - 225x1, 210x3x3
2ct Paused DL - 325x1, 310x3x3
01/02/19 Wednesday
Press - 150x1, 140x3, 135x3x2
Leg Press - 360x6, 410x6, 450x6x4 (plate weight only; no idea about the whole thing)
Pendlay Rows - 180x6, 190x6, 200x6x4
01/04/19 Friday
Deadlift - 380x1, 355x3x3
2ct Paused Bench - 220x1, 210x3x3
2ct Paused Squat - 280x1, 270x3x2, 260x3
-
HLM Week8
01/07/19 Monday
BW - 175.6
Squat - 320x1, 295x3x4
Bench - 230x1, 210x3, 205x3x3
2ct Paused DL - 325x1, 315x3x2
01/09/19 Wednesday
Press - 150x1, 140x2, 130x3x3
Leg Press - 410x6, 450x6, 500x6x3
Pendlay Rows - 185x6, 195x6, 205x6x3
01/11/19 Friday
Deadlift - 385x1, 355x3x4
2ct Paused Bench - 220x1, 210x3, 205x3
2ct Paused Squat - 275x1, 265x3, 260x3
-
Developmental Week 1
01/14/19 Monday
BW - 175.2
Squat - 320x1, 290x4, 260x4x2
Bench - 215x1, 195x4, 190x4 (loading error), 180x4
2ct Paused DL - 265x5, 285x5, 305x5, 285x5
01/16/19 Wednesday
2ct Paused Squat - 225x5, 235x5, 245x5, 230x5
Press - 145x1, 130x4, 120x4x2
Pendlay Rows - 155x10, 165x10, 170x10x2
01/18/19 Friday
Deadlift - 390x1, 355x4, 315x4x2
Floor Press - 175x5, 185x5, 190x5, 180x5
Leg Press - 360x10, 450x10x3
-
Developmental Week 2
01/21/19 Monday
BW - 174.8
Squat - 325x1, 295x4, 265x4x3
Bench - 225x1, 205x4, 190x4x3
2ct Paused DL - 275x5, 295x5, 310x5, 295x5x2
01/23/19 Wednesday
2ct Paused Squat - 235x5, 245x5, 255x5, 240x5x2
Press - 150x1, 135x4, 125x4x3
Pendlay Rows - 160x10, 175x10x3
01/25/19 Friday
Deadlift - 395x1, 345x4, 310x4x3
Floor Press - 185x5, 195x5, 205x5, 185x5x2
Leg Press - 450x10, 500x10x3
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules