Glasgow_Jock's Intermediate Log (HLM)

**Glasgow_Jock** · 10-24-2016, 07:01 AM

24 OCTOBER 2016

Squat:
1x5 b/w
1x5 bar
1x5 60kg
1x5 100kg
3x3 148.5kg
1x5 140kg

Bench Press:
1x5 bar
1x5 60kg
3x3 102.5kg
1x5 95kg

Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
fail 175kg
1x1 170kg

Had a really good squat & bench session (elbow feels fine now).
Deadlifts however were another matter. Not sure if I was just physically spent after intensity squats or if I lost confidence due to my ab injury which I'm still conscious of when doing pulling movements but 175kg wasn't happening after several attempts. Pulled 170kg for a single with shit form (rounded my lower back & with what felt like little to no power off the ground). Could have probably done 160kg for an easy triple & ended on a high but was that pissed off I just left it.
In two minds whether to try again next intensity session or attempt deadlifts on Thursday's volume session.

**Glasgow_Jock** · 10-29-2016, 05:06 AM

29 OCTOBER 2016

Squat:
1x5 b/w
1x5 bar
1x5 60kg
5x5 110kg

Overhead Press:
1x5 bar
5x5 60kg

Bent Over Rows:
1x5 60kg
5x5 90kg

Had a physically demanding week in work so my training aspirations went out the window unfortunately (had to start work 2 hours' early on the Thursday which really fucked my day over).
Kept the weights light today for some "active recovery", only 60-90sec rest between sets. The rows were quite heavy admittedly though glad my ab injury has fully mended.
My intention is to do either a volume or intensity session on Monday before work.

**Glasgow_Jock** · 10-31-2016, 06:49 AM

31 OCTOBER 2016

Squat:
1x5 b/w
1x5 bar
1x5 60kg
1x5 100kg
3x3 150kg
1x5 140kg

Bench Press:
1x5 bar
1x5 60kg
3x5 95kg
2x8 80kg

Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg

Had a great squat session today, it's my full weekend off work so recovery has been good.
Benching was decent as well, just went for volume as my right RC has flared a bit.
Deadlifts again a farce; tweaked a muscle in my upper right thigh near the groin doing 140kg warm up so just called it a day for fear of aggravating it. Again not sure if I'm just spent after intensity squatting...
I'm becoming frustrated at my dead lift stalling (heck even regressing) so think I'll be taking a look through the forum for programming inspiration (probably switch it to volume day, might even do intensity dead lifts before volume or recovery squatting).

**Glasgow_Jock** · 11-04-2016, 07:50 AM

04 NOVEMBER 2016

Squat:
1x5 b/w
1x5 bar
1x5 20kg
1x5 60kg
5x5 100kg

Bench Press:
1x5 bar
1x5 60kg
1x5 97.5kg
2x4 97.5kg
2x5 80kg

Bent Over Rows:
1x5 60kg
5x5 90kg

Recovery's been poor to average this week due to my shift rota.
I kept the squats light this session for active recovery as I'm still toiling a little with a thigh / groin strain & want to attempt a productive dead lift session next week.
Tried to push my bench press up a little (should have probably done 96kg) which tbf I have but unfortunately I'm still struggling with tendinitis. My occupation is affecting recovery.
Sitting at 104kg so not only am I lacking sleep but I'm slacking on calories as well. Think I'll need to bite the bullet & utilise protein shakes due to time constraints at work.

**Glasgow_Jock** · 11-09-2016, 06:40 AM

09 NOVEMBER 2016

Squat:
1x5 b/w
1x5 bar
1x5 60kg
1x5 100kg
1x1 140kg
3x3 151kg
1x5 140kg

Overhead Press:
1x5 bar
1x5 50kg
3x5 70kg
1x8 60kg

Bent Over Rows:
1x5 60kg
3x5 90kg
1x8 85kg

Good session, was supposed to do it yesterday but got ambushed for overtime at work. Hey ho.
Next intensity session for squats I'll probably do a mix of doubles & triples with back off sets.
Felt great being able to intensity OHP as I haven't done it for over a month (I think), felt comfortable doing sets of 70kg so pressing overall has pushed up a bit.
This weekend ideally I want to do intensity deadlifting & volume squatting. Anxious to see how badly my deadlift has regressed.

**Glasgow_Jock** · 11-14-2016, 06:01 AM

I've used the last few extra days just to give a couple of niggly injuries time to heal before I start Andy Baker's GGW HLM program.

1RM numbers were slightly conservative as advised:

Body Mass: 105kg

Squat (1RM): 155kg
Dead Lift (1RM): 180kg
Press (1RM): 80kg
Bench Press (1RM): 105kg

Week 1:
Monday 14/11/2016

Squat:
1x5 b/w
1x5 bar
1x5 60kg
4x6 110kg

Press:
1x5 bar
3x6 52.5kg

Dead Lift:
1x5 60kg
3x6 110kg

Strictly speaking squat should have been 108.5kg & deadlift 108kg but it's been 5 days since I last trained & I just wanted to smash through a good session to get back in to it.
I'll probably be sore as fuck tomorrow as I haven't dead lifted properly in over a month. Kept rest periods 90-120sec in between sets so felt more like "conditioning".

**Glasgow_Jock** · 11-16-2016, 06:18 AM

Week 1:
Wednesday 16/11/2016

Squat (paused):
1x5 b/w
1x5 bar
1x5 60kg
2x6 93.5kg

Bench Press:
1x5 bar
1x5 60kg
4x6 73.5kg

Bent Over Rows:
1x5 60kg
4x8 85kg

Straight forward enough session. Kept rest periods 60-90seconds in between sets.

**Glasgow_Jock** · 11-19-2016, 07:17 AM

Week 1:
Saturday 19/11/2016

Squat:
1x5 b/w
1x5 bar
1x5 60kg
3x6 101kg

Press:
1x5 bar
4x6 56kg

Dead Lift:
1x5 60kg
1x5 100kg
1x6 126kg

Took an extra day's recovery due to work. I'll commence week 2 this Monday.
Another straight forward session; blitzed through it in 30min with 60-90sec rest periods in between sets.

**Glasgow_Jock** · 11-21-2016, 06:52 AM

Week 2:
Monday 21/11/2016

Squat:
1x5 bw
1x5 bar
1x5 60kg
1x5 100kg
4x5 116kg

Press:
1x5 bar
3x5 56kg

Dead Lift:
1x5 60kg
1x3 100kg
3x5 117.5kg

Straight forward session, done in 35min 60-90sec rest periods in between sets.

**Glasgow_Jock** · 11-23-2016, 07:46 AM

Week 2:
Wednesday 23/11/2016

Squat (paused):
1x5 bw
1x5 bar
1x5 60kg
2x5 101kg

Bench Press:
1x5 bar
1x5 60kg
4x5 80kg

Bent Over Rows:
1x5 60kg
4x6 90kg

Easy session, 60-90sec rest periods in between sets apart from the rows.

Thread: Glasgow_Jock's Intermediate Log (HLM)

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