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Wednesday, HLM W2D2
Weight: 196.8lb
Squat: 235lb 2x6
Press: 127.5lb 3x5
Chins: BW+30lb 3x5
My L and M squats are 80% and 90%, respectively. Going to start pushing those percentages up gradually to 90% and 95% as my recovery ability is going to be much better for the next few months.
Last edited by msupples; 05-24-2017 at 05:21 PM.
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Friday, HLM W1D3
Weight: 198.1lb
Squat: 275lb 3x5 (93%)
Bench: 217.5lb 3x5
Deadlift: 350lb 1x2r; 315lb 1x5 (90%)
Last edited by msupples; 05-26-2017 at 12:28 PM.
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Friday, HLM W3D1
Weight: 197.2lb
Squat: 300lb 3x5, 275 1x5 drop set
CGBP: 197.5lb 3x5
RDL: 245lb 2x6r
Average nutrition past week:
kCal: 2858
Protein: 217g
Carb: 313g
Fat: 82g
Today sucked. I switched back to nights, and have been getting 5-6 hours of sleep. Last night was about 4.5 hours. The weight didn't feel particularly heavy today, but I felt like I was trying with all my might to engage my muscles and they just wouldn't push like I wanted. My ass also hurts after squatting like I've never felt before. Adding drop sets to heavy squat day to push up volume.
Also having some odd knee pain the past few days, in the lateral meniscus area. The knee also has much more of a grinding sensation than usual. Didn't hurt with the squats though, so I guess I'll ignore it!
Last edited by msupples; 05-29-2017 at 01:12 PM.
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I realized I'd been messing up my post titles... Chock it up to being a level of tired that's basically equivalent to being drunk. The last post was done on a Monday, still W3D1.
Wednesday, HLM W3D2
Weight: 198.1lb
Squat: 245lb 2x6
Press: 130lb 3x5
Power Clean: 145lb 5x3r
Going to PC on light day until the weight gets heavy, then hopefully put it on my medium pull day. At that point, I might introduce power snatches as the light day pull.
I slept about 16 hours in the past day, so today was pretty easy.
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Friday, HLM W3D3
Weight: 195.4lb
Squat: 280lb 3x5
Bench: 220lb 3x5 (set/rep PR); 190lb 2x8 (10% backoff)
Deadlift: 360lb 1x2r PR; 320lb 1x5
Deadlifts suck.
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Monday, HLM W4D1
Weight: 195.8
Squat: 305lb for 5, 1 (failure); dropped to 280lb for 3x5
CGBP: 200lb 3x5
RDL: 250lb 2x6
Average weekly nutrition:
kcal: 2835
Protein: 218g
Carbs: 322g
Fat: 75g
Feeling exhausted today, and it showed on squats. Also not really gaining weight anymore, probably because I'm having trouble getting enough food in. I can't really eat during my 8 hour shifts, so I've been chugging about 4 cups of milk or so to at least get some calories in.
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Wednesday, HLM W4D2
Weight: 196.4lb
Squat: 250lb 2x6
Press: 132.5lb 3x5 (set/rep PR)
Clean: 150lb 5x3
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Friday, HLM W4D3
Weight: 199.0lb
Squat: 285lb 3x5
Bench: 222.5lb 3x5 (set / rep PR); 195 2x8
Deadlift: 370lb 2RM (weight PR); 325lb 1x5r
Prior deadlift PR was 360 for 1. Could potentially hit 405lb on deadlift if I can keep the momentum for 4 weeks.
Last edited by msupples; 06-09-2017 at 04:22 PM.
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Monday, HLM W5D1
Weight: 198.6lb
Squat: 310lb 1x5; 290lb 3x5
CGBP: 202.5lb 3x5
Power Clean: 155lb 5x3
RDL: 255lb 2x5
Want to get back into power snatches, so I put power cleans on medium pull day (Monday) and will work on power snatches on light pull day (Wednesday).
Running out of steam on squat, and I'm not even at my previous PR. I'd like to 1RM around 345lb before resetting or moving to a different program.
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Wednesday, HLM W5D2
BW 199lb
Squat: 250 2x5
Press: 135 3x3
Power Snatch: 110 6x2
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