Geezling Shifts to HLM Geezling Shifts to HLM - Page 19

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Thread: Geezling Shifts to HLM

  1. #181
    Join Date
    Mar 2012
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    Newport News, VA
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    553

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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Week of 1/22/18

    Heavy day:
    squat: 3x5x355
    bench @ 272.5: 6/6/5

    Light day:
    bw chins: 10/9/9

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x267.5
    deadlift: 1x4x455 (rep p.r.)

    A weird week, with my schedule thrown out of whack by a Euflexxa injection in my knee on Monday.

  2. #182
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    Mar 2012
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    Week of 1/29/18

    Heavy day:
    squat: 3x4x385 (match rep p.r.)
    bench: 3x3x295 (supposed to get fours; missed each time)
    deadlift: 1x2x485 (rep p.r.)

    Light day:
    squat: 2x5x335
    press: 3x1x206 (supposed to be triples; bad misses; mildly strained back from heavy day)
    press backoff: 2x5x175
    bw chins: 10/10/9

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x267.5
    rdl: 2x8x375

    The missed benches were at CNU on the low benches. That might have been the problem.
    Last edited by bbuszard; 02-02-2018 at 10:05 PM.

  3. #183
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    Mar 2012
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    Week of 2/5/18

    Heavy day:
    squat: 3x2x415 (rep p.r.)
    bench: 3x2x312.5 (rep p.r.)
    deadlift: 4x455 (match rep p.r.)
    -- the deadlift was an error; I was supposed to do 5x435 today

    Light day:
    squat: 2x5x335
    press: 3x5x191
    bw chins: 10/10/9 (9th on 3rd set didn't touch chest at the top)

    Medium day:
    squat: 3x5x345
    paush bench: 3x5x267.5
    rdl: 2x8x375
    Last edited by bbuszard; 02-11-2018 at 07:16 PM.

  4. #184
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    Mar 2012
    Location
    Newport News, VA
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    Oops, missed a week online

    Week of 2/13/18

    Heavy day:
    squat: 3x5x370
    bench: 3x5x282.5
    deadlift: only 1x475 (3x475 scheduled; very sore hammies)

    Light day skipped for tweaked left hamstring

    Medium day (hybrid)
    squat: 3x5x345
    pause bench: 3x5x367.g
    chins: 10/10/9

    Week of 2/19/18

    Heavy day
    squat: 3x3x400 (rep p.r.)
    bench: 3x3x302.5 (rep p.r.)
    deadlift: 3x420 (still hurt; 6x420 scheduled)

    Light day
    squat: 2x5x335
    press@192: 4/5/5
    chins: 10/10/9

    Medium day
    squat: 3x5x345
    pause bench: 3x5x267.5
    deadlift: 6x420 (no problem this time)

    The big shift starting this week is that I'm moving the deadlift off of heavy day. My squats are now taking too much out of me and I'm unable to manage a good set of deadlifts. I think next week I'll go with chins on heavy day, deadlift on light day, and back to RDLs on medium day.

  5. #185
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    Mar 2012
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    OK, I'm making a bigger shift than I originally thought. Squats were progressing well under HLM, but my other lifts weren't doing as well and I was feeling really beat up all week. I'm now doing more of a 4-day split; the work sets on the main lifts remain the same with one exception: Baker has sets across on deadlift on some of his programming, so I'm going to try that and see if I can survive it. I'm taking a 15 lb. deload on that lift to try to accommodate it.

    Fri 3/2/18 (first day of the program shift; last day of the normal weekly schedule)
    lt. squat: 335x3x5
    deadlift: 405x6x3 (straps all the way on work sets)
    rdl: 315x8x2 (lighter on these after all the deadlifting)
    barbell shrugs: 135x20x3 (I've never done BB-style shrugs before)

    --------

    Week of 3/5/18
    Mon.
    press: 192x5x3
    close-grip bench: 8 x 185/190/195 (begin at 200 next week)
    LTEs: 10 x 40/45/50 (begin at 55 next time)

    Tues.
    squat: 355x6x3
    chins: 10/8/8 (BIG falloff following heavy squats)
    db rows: 10 x 40/45/50 (try 55 next week)
    curls: 10 x bar, 5, 10 (starting vy. light here)

    Thurs.
    lt. press: 180x3x5
    bench: 272.5x6x3 (quite hard)
    LTEs 55x10x3 (no dbs. here and dips are murder on my left elbow)

    Fri.
    lt. squat: 335x3x5
    deadlift: 440x4x3 (1st set c. reverse grip; these got *really* hard)
    rdl: 320x8x2
    shrugs: 140x20x3

  6. #186
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    Mar 2012
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    Newport News, VA
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    starting strength coach development program
    "Week" of 4/18/18

    I've taken a couple of weeks to settle into the new regime and get the reps sorted. I'm using a 6/4/2/5/3/1 rotation on most of the lifts, but for deadlifts I'm using one of Andy Baker's rep schemes. Going forward the system will be an upper/lower split spread out a bit, lifting 3 days a week.

    press: 216x1x3
    close-grip bench: 215x8x3
    LTEs: 80x10x4

    squat: 430x1x3 (new 1rm)
    chins: 10/8/7
    db rows: 70x10x3
    curls: 20x15x3

    bench: 292.5x4x3
    press: 180x3x5
    floor press: 185x5x3 (hurt a bit in the left shoulder, but not so bad in the elbow)

    lt. squat: 340x3x5
    deadlift: 405x5x3
    rdl: 325x8x2
    shrug: 155x20x3

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