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  1. #11
    Join Date
    Jun 2018
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    244

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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    20200224 HLM
    [H] SQ w/belt 420󫢪, 3802
    BP w/belt 2925, 285󬊂
    [M] DL w/belt 400󬊃

    Session start: 0405
    Session end: 0630
    Q1: Rest Periods? 5-8m [H] SQ/ 5m BP/ 5m [M] DL
    Q2: Weight Jumps? +5 [M] SQ/ +2lb BP/ +15 [M] DL
    Q3: Sleep & Calories? 4h 30m w/ naps when possible later today ~ 225gProtein/332gCarbs/68gFat
    SQ Notes: Felt incredibly slow during warm ups. Had a little bit of trouble with placing the bar evenly across my back. Legs were shaking on me pretty bad on the second set @420. Back off set @380 was very very slow. I knew I wasnt going to be able to finish the set for 5. Had very very strong doubts that my form wasnt going to completely fall apart on the 3rd rep so I racked it.
    BP Notes: Last rep was an all out effort. Backed off 2.5% and had similar bar speed and subjective ratings to last weeks 290󬊃. Will continue LPing but with 2 back off sets.
    DL Notes: Went well for a volume pulling session.
    **MED: Move last set of 5 on [H] SQ's over to Friday. I will change back off sets on [H] SQs to triples @ the same %. BP will have two back off sets as previously noted.
    Next week in a nutshell:
    [H] SQ 425󫢪, 380󫢪
    [L] SQ 340󬊃
    [M] SQ 360󬊄

  2. #12
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    Jun 2018
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    20200226 HLM
    [L] SQ w/o belt 335󬊃
    Press 1.0 w/belt 187.55, 183󬊂
    [H] DL w/belt 4503

    Session start: 0135
    Session end: 0400
    Q1: Rest Periods? 5m [L] SQ/ 5m PR1.0/ 8m [H] DL
    Q2: Weight Jumps? +5 [L] SQ/ +2.5lb PR1.0/ +10 [H] DL
    Q3: Sleep & Calories? 2.5-3h w/ naps when possible later today ~ 225gProtein/332gCarbs/68gFat
    SQ Notes: This was an awful session. Not well recovered at all and a recurring issue with bar unevenness across my back. Completely out of the groove and my left knee kept tracking outwardly on the way up which lead to mild hip pain.
    Press 1.0 Notes: Hard to be upset with 187.5 on a strict press. However last week on both presses I was destroying sets across @ only 2-2.5lbs lighter. Will bump up to 2.5lb jumps since Im working with a sole top set now.
    DL Notes: Out of the groove and grip troubles. Hip pain in the same area as the squat when the bar was around the knees. Back angle was folding midly on reps 2&3. 3rd rep had the softest lockout ive had in months.
    **Misc: I cant sleep. Ever since the new baby has come i spend the entire night waking up for all three of my kids. Then I spend so much time fetching things or changing diapers etc. that i cant fall back asleep. I would bet my whole paycheck on sleep being why this whole week has been just awful.

  3. #13
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    Jun 2018
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    20200228 HLM
    [M] SQ w/belt 360󬊄 (45 across PR)
    BP w/belt 294.55, 287󬊂 (15 PR)
    [L] DL w/belt 360󬊃
    BB curl 65󭅆, 558

    Session start: 0515
    Session end: 0755
    Q1: Rest Periods? 5m [M] SQ/ 5m BP/ 5m [L] DL
    Q2: Weight Jumps? +5lb [M] SQ/ +2.5lb BP/ +10lb DL
    Q3: Sleep & Calories? 6h w/ naps when possible later today ~ 225gProtein/332gCarbs/68gFat
    SQ Notes: Very very recovered. Took naps frequently throughout yesterday. Probably accumulated ~9h of sleep. Warm ups were crisp and bar positioning was vastly improved. 1st set RPE@6.5-7 and last (4th) set was RPE@7.
    BP Notes: Spectacular recovery was a continuing theme. 294.55 was rated @9.5. Huge PR but back off sets weren't as solid as they have been. May have to change to a more TM style pressing program.
    DL Notes: Grip was solid as well as back positioning. Volume pulls suck as usual.
    BB curls: I had the time and decided to fuck off a little bit until the conclusion of my podcast.
    Misc: Newborn has her days and nights for the most part figured out. Sleep is obviously the thing that impedes my progress earlier this week. I forsee a good chance of next week returning to the normal 6h a night slept as opposed to the 2-4h a night now.

  4. #14
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    Jun 2018
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    244

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    20200302 HLM
    [H] SQ w/belt 4253, 4251 (13 PR)
    Press 1.0 w/belt 1905, 185󬊂 (15 PR)
    [M] DL w/belt 4105 (15 on stiff bar PR)
    [M] DL w/belt & straps 410󬊂
    BB curl 55󭅆

    Session start: 0400
    Session end: 0620
    Q1: Rest Periods? 8m [H] SQ/ 5-8m PR1.0/ 5m [M] DL
    Q2: Weight Jumps? +5lb [H] SQ/ +2.5lb PR1.0/ +10lb DL
    Q3: Sleep & Calories? 4h pre workout/ 6.5h @time of logging session will try to squeeze another nap in today~ 《225g Protein 322g Carbohydrates 68g Fat》2800 calories
    SQ Notes: scheduled 425󫢪 today. Had pretty bad L ankle and knee pain. Ankle was dull and generalized to the talar joint line and knee had some mildly sharp pain just superior to my tibia tuberosity. Definetly a difficult distraction as i ramped up to my top sets. Last rep of my 1st set I got a little in front of my mid foot coming up. Completely smoked my lower back. Unracked my 2nd set 8m later and had barely enough left to hit a single. Will switch to 22 next week.
    Press Notes: Another PR! Very happy that the presses are in a way still being LPd. Buying Justin Lasceks 70s big LP was well worth it for some more programming ideas.
    DL Notes: 1st set tore up my hands pretty bad. Grip was pretty shitty today. Threw on the straps to get the volume done.

  5. #15
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    Jun 2018
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    20200305 HLM
    [L] SQ w/o belt 345󬊃
    BP 2974, 2905, 2904

    Q1: Rest Periods? 8m [L] SQ, 8m BP
    Q2: Weight jumps? +5lb, 2.5lb BP
    Q3: Sleep & calories? 6h / 225g Protein - 322g Carbohydrates - 68g Fat ~2,800 calories.
    SQ Notes: These were not light at all. Lower back was absolutely torched. Took rest periods equivalent to my heavy day.
    BP Notes: Had no energy and felt like i got dragged through the dirt. Didnt even come close to hitting the 5th rep. Heaved it for 2" and died quickly.

    I was rereading Practical Programming and have determined that ive lost sight of the overarching framework. So to recalibrate...
    Phase: Intermediate
    Goal: Strength
    Reps: 1-5
    Sets: 1-5
    Sport/ Emphasis: LBSQ, BP, DL
    Scheduling: HLM (M/W/F)
    Intensity: 70-90% **relative & titrated by performance
    Exercise Variation:
    Squats: none
    Bench: weak/ sticking point for medium day
    Deadlift: weak/ sticking point for medium day.

  6. #16
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    Jun 2018
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    244

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    20200306 HLM
    HBSQ w/o belt 335󬊃
    Press 1.0 w/belt 192.54, 1873
    Wtd. Chins 15󬊃, 4譈W

    Session start: not sure
    Session end: 1330
    Q1: Rest Periods? 5m HBSQ, 5m PR1.0
    Q2: Weight jumps? Na HBSQ, +2.5lb PR1.0
    Q3: Sleep & calories? 6h / 225g Protein - 322g Carbohydrates - 68g Fat ~2,800 calories.
    SQ Notes: Low back was still torched but i needed some volume for next Monday. Decided to try HBSQ again. Just took 50lb jumps until my 5s were a little slower on the last rep (ie 335). 5m break and hit two more sets.
    Press Notes: All i had on rep 4. Tried to get my hips involved on the 5th rep like in Press2.0 but i was already smoked. Stopped when my back off set failed 2 reps shy of goal.
    Chins Note: Been a long time. Focused on trying to keep tension in my lats for the entirety of the movement which definitely cut down on the lbs. But these are to grow my back not my ego.

  7. #17
    Join Date
    Jun 2018
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    244

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    Cyclic HLM
    High Stress Day C1W1 (75%30 reps)
    LBSQ w/belt 350󬝱 (Tonnage & 6rep PR)
    BP w/belt 260󬝱 (Tonnage & 6rep PR)
    DL w/belt 4106 (16PR)

    Session start: 0330
    Session End: 0525
    Q1: Rest Periods~ 3-8m SQ/ 3m BP/ 5m DL
    Q2: Weight Jumps~ new rep and volume prescription
    Q3: Sleep & calories~ 3h, 3100 calories 225gProtein-397gCarbohydrates-68gFat
    SQ Notes: I severely underestimated the rest periods for this amount of volume work. Will not rest less than 5m moving forward. 1st set i rated at RPE7 which was perfect since it correlates with about 76% which was right about what i was going for.
    BP Notes: Smashed this session. Felt nice to have some breathing room between my work sets & RM. 1st set i rated at RPE6 which is about 74% on the commonly used chart from RTS & BBM. So another solid weight pick that i used my training log to pick.
    DL Notes: Grip was a big limiter today. Had to rechalk my hand because my little fingers were dying since reps 4&5 pried my hands open
    Programming Note: Reread PPST3 & a ton of articles from Andy baker. Wanted to/ felt i needed to explore more rep ranges that fall into that general strength range. Liked the concept of volume cycling and felt it was an easy way to consistently explore the 3-6rep range with recoverable stresses now that im back @work.

  8. #18
    Join Date
    Jun 2018
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    244

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    Cyclic HLM
    Low Stress Day C1W1 (~55%15 reps)
    HBSQ w/belt 255󬝮
    Press w/belt 165󬝰, 1655
    Chin Up w/belt 15󬊃

    Session start: 0430
    Session end: 0545
    Q1: Rest Periods~ 3m SQ/ 5-8m PR/ 5m Chins
    Q2: Weight Jumps~ new rep and volume prescription
    Q3: Sleep & calories~ 6h, 3100 calories 225gProtein-397gCarbohydrates-68gFat
    SQ Notes: Perfect light day squats. Mildly tempoed them but not enough for these be add to monday stress. Felt better in my legs and hips afterwords.
    PR Notes: Was rolling through until set 5. Needed an 8m break and came back for the last set. Missed the 6th rep 2ish inches above my head. Not unhappy though overall.
    Chin Notes: killed it
    Misc: PRT was at the gym today. Had to be seen doing something so i hit some biceps, medial & posterior delts. Optimistic this wont have much of an affect.

  9. #19
    Join Date
    Jun 2018
    Posts
    244

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    20200313 HLM
    Medium Stress Day C1W1 (~65%20reps)
    LBSQ w/belt 300󬝯
    Spoto Press 225󬝯
    1" Deficit DL belt w/ straps 320󬝯

    Session start: 0405
    Season end: 0630
    Q1: Rest Periods~ 5m SQ/ 5m BP/ 5m DL
    Q2: Weight Jumps~ new rep and volume prescription
    Q3: Sleep & calories~ 4h, 3100 calories 225gProtein-397gCarbohydrates-68gFat
    SQ Notes: Perfect form. Tried squatting in my combat boots since i heard barbell logic team trashin chuck Taylor's
    1st set @6 --> 3rd set @6
    Spoto Press Notes: A little unusual but very manageable for first session with new exercise.
    1st set @<6 --> 3rd set @6
    Deficit Pulls: Had to constantly focus on keeping tension in the quads. Very manageable.
    1st set @6 --> 3rd set @7
    Misc: Vastly improved rucking and running this week. Happy with set up so far.

  10. #20
    Join Date
    Jun 2018
    Posts
    244

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    starting strength coach development program
    20200316 HLM
    High Stress Day C1W2D1 (~80%25rep)
    LBSQ w/belt 370󬊅
    BP 280󬊅
    DL w/belt 4203, 4202

    Session start: 0410
    Session end: 0635
    Q1: Rest Periods ~ 5-8m LBSQ, 5m BP, 8m DL
    Q2: Weight Jumps ~ new rep & set scheme
    Q3: Sleep & calories ~ 5h / 3,000cal
    SQ Notes: Felt solid but volume around 80% is just awful
    1st set @7 --> 5th set @8 (subjectively where i wanted to be)
    BP Notes: Smashed this session. Didnt feel i needed the 5m rest periods but didnt want to risk the PR.
    1st set @7 --> 5th set @9
    DL Notes: Shredded my supinated hand. Had to put the bar down and reset. I have a blood blister on each finger now. Theyre tiny but irritating none the less.

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