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HLM Pro Patria
24y/o Active Duty Male
HT: 70" WT: 220
Neck: 17" Waist: 36"
AR 600-9 "BF" 17%
LP outcomes
SQ ~started 285×5×3
400×5, 360×5×2 Belted
390×6, 350×5×2 Belted
375×5×3 Belted
360×5×3 No Belt
BP ~started 235×5×3
283×5×3
280×5×3, 235×10
288×4×4
300×3×5
Press ~started 135×5×3
176×5×3 Belted 1.0
183×5×3 Belted 2.0
Deadlift ~started 325×5
425×5 Belted Ohio DL Bar
405×5 Belted Ohio Power Bar
415×4 Belted Ohio Power Bar
420×3 Belted Ohio Power Bar
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20200203 HLM
[H] SQ w/belt 405×4, 405×3, 365×5×2
Press 1.0 w/belt 176×5×3
[M] DL w/bept 385×5×3
Session start: 0615
Session end: 0825
Q1: Rest Periods? 5-8m SQ/ 5m PR1.0/ 5m DL
Q2: Weight Jumps? +5lb SQ/ +3lb PR1.0/ +5 [M] DL
Q3: Sleep & Calories? 5h 30m/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
SQ Notes: Scheduled LP today but failed on the fifth rep. Had been feeling really beat up on Fridays the last month. Due to leave, and ftx's i was only averaging about 1PR per week. Decided to dive into HLM since feeling off on Monday is extremely abnormal and it wasnt going to get better later in the week.
Press1.0 Notes: Starting to slow down on these. Will continue a normal LP with my presses until it runs out.
DL Notes: Back was smoked from the two heavy triples. Got it done but it was miserable.
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Loose template
Squats
High Stress (ID) 2×3, 90%×5×2
Low Stress (RD) 80%×5×3
Medium Stress (VD) 85%×5×3
Press / Bench
3×5 LP --> 3×5 descending LP
DL
High Stress (ID) 1×3-5
Low Stress (RD) 80%×5×3
Medium Stress (VD) 90%×5×3
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20200205 HLM
[L] SQ w/o belt 325×5×3
BP 286×5×3
[H] DL w/belt 425×3
Session start: 0400
Session end: 0640
Q1: Rest Periods? 3m SQ/ 5m BP/ 5m DL
Q2: Weight Jumps? +5lb [L] SQ/ +3lb BP/ +5 [H] DL
Q3: Sleep & Calories? 4h 30m/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
SQ Notes: Was super fatigued. These were slow but improved as the sets piled on. I went ATG on rep 3 of set 1 and mildly tweaked my low back.
BP Notes: Back tweak made the bench uncomfortable. Threw on my belt and just got comfortable with being uncomfortable. Very happy with this session since 285 was my 5RM in late spring of last year.
DL Notes: This was a hot internal debate. I was a little stiff in the low back on my left side. Definetly did not want to exacerbate it but still needed pulling volume. Figured I would be best at least getting through as much of the warm up as possible. Felt stiff but okay to attempt the top set. Had programmed 5 but @ the top of rep 3 i felt the pain get worse so i stopped.
Misc: Kids are sick so sleep is even worse than usual. Will probably switch to triples on DL since i get my fives in on Monday (90%ID×5×3) and Fridays (80%ID×5×3)
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20200207 HLM
[M] SQ w/belt 345×5×3
Press 1.0 w/belt 179×5×3
[L] DL w/belt 335×5×3
Session Start: 0600
Session End: 0755
Q1: Rest Periods? 5m SQ/ 5m PR1.0/ 5m DL
Q2: Weight Jumps? N/a [M] SQ/ +3lb PR1.0/ +5 [L] DL
Q3: Sleep & Calories? 7h/ 3,300 calories, 220Protein/446Carbohydrates/70Fat
SQ Notes: LP is definitely over glad i switched to HLM when i did. 345 moved just a slow and felt just as heavy as 405.
PR1.0 Notes: Still LP'ing my presses which is outstanding. Another Press 1.0 PR for 3 sets across. Im really optimistic that i may be able to 185. This time around @the next stall instead of changing the exercise to 2.0 ill change to descending sets.
DL Notes: Light but required my full attention and 5m rest period. Happy with DL comeback since switching to HLM
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20200210 HLM
[H] SQ w/belt 410×3×2, 370×5×2
BP w/belt 288×5×3
[H] DL w/belt 430×3
Session start: 0145
Session end: 0355
Q1: Rest Periods? 5-8m SQ/ 3-5m BP/ 5m DL
Q2: Weight Jumps? 5 [H] SQ/ +2lb BP/ +5 [H] DL
Q3: Sleep & Calories? 3h*/ Field diet so eat everything in sight and hope for the best
SQ Notes: 1st set was a tad shaky and not as crisp. However considering the circumstances i cant complain.
BP Notes: Huge PR today. Going to continue with a NLP approach here and see how far i can take 2lb jumps.
DL Notes: Huge PR for the ohio power bar. This has tied my older ohio deadlift bar PR. Thinking more about extending @ the knees in the bottom which helps my back angle.
*I spent Saturday getting completely hammered with my platoon watching the UFC PPV. Slept in until noon for the first time in years and slept on and off the entire day. I was actually asleep more hours than I was awake. This was only beneficial because i had to report to work @0500 which didnt require me to sleep a full night. Will not make a habit out of that lifestyle
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20200214 HLM
[M] SQ w/belt 350×5×3
Press 1.0 w/belt 181×5×2, 181×3
[M] DL w/belt 385×5×3
Session start: 0500
Session end: 0730
Q1: Rest Periods? 5m SQ/ 8m PR1.0/ 5-6m DL
Q2: Weight Jumps? +5 [M] SQ/ +2lb PR1.0/ +5 [M] DL
Q3: Sleep & Calories? 6h/ 220gProtein/440gCarbs/70gFat
SQ Notes: EZPZ got in and got out.
Press 1.0 Notes: Very happy with 181 even with failing the last set. That's a +26lb PR. Will try one back off set @2.5-5% next week.
DL Notes: Volume Deads suck. Hands are chewed to shit but so long as the heavy day PRs keep coming screw it.
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20200217 HLM
[H] SQ 415×3×2, 375×5, 375×3
Press 1.0 w/belt 183×5×2, 178×4
Q1: Rest Periods? 5-8m SQ/ 5-8m PR1.0
Q2: Weight Jumps? +5 [H] SQ/ +2lb PR1.0
Q3: Sleep & Calories? 0h***/ 220gProtein/440gCarbs/70gFat
SQ Notes: laser focused for the top sets and then died off due to emotional, and physical exhaustion.
Press 1.0 Notes: one foot in reality and one foot out there in the stratosphere. Happy about Press1.0 matching my old Press2.0 PR.
Misc: Unintentionally pulled an all nighter because my little girl was born @0200. Dropped wife off late to a hospital 30m away which added to the lack of sleep with the many drives back and forth. Kids that I already had were hell bent on not sleeping so they took turns keeping me up all night. Had a fuck it moment since i was growing increasingly irritable everytime id get up. Have been able to get about 6h total sleep as of now in hour increments here and there.
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20200219 HLM
[L] SQ w/o belt 330×5×3
BP w/belt 290×5×3
[H] DL w/belt 440×3
[M] DL w/belt & wraps 375×5×3
Session Start: 0130
Session End: 0400
Q1: Rest Periods? 3m SQ/ 5m BP/ 5m [H] DL/ 3m [M] DL
Q2: Weight Jumps? +5 [L] SQ/ +2lb BP/ +10 [H] DL/ na [M] DL
Q3: Sleep & Calories? I will sleep whenever possible ~ 220gProtein/440gCarbs/70gFat
SQ Notes: Light day squats went better as the sets compounded. Nothing really of note.
BP Notes: HUGE PR for me especially considering im still NLPing my presses. Lets keep eating, training, and sleeping (when possible) too keep this ball rollin.
DL Notes: Another huge PR. I cant recall if ive ever pulled 440 for a triple w/o straps and in the conventional stance. Form was on point and It just felt light. Dropped 15% to hit a 3×5 since i was in no position on Monday to pull for volume.
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20200221 HLM
[M] SQ w/belt 355×5×3
Press 1.0 w/belt 185×5×2, 180×5
[L] DL w/belt 350×5×3
Session start: 0130
Session end: 0400
Q1: Rest Periods? 3m [M] SQ/ 5m PR1.0/ 3m [L] DL
Q2: Weight Jumps? +5 [M] SQ/ +2lb PR1.0/ +15 [L] DL
Q3: Sleep & Calories? 3h w/ naps when possible later today ~ 220gProtein/440gCarbs/70gFat
SQ Notes: Felt really crisp for a medium squat day. I think the lack of 20 something miles a week in mandatory running is outweighing the mild sleep deprivation. I rated the 1st set an RPE6.5 which suggests im recovering abnormally well. It seems the Army may have robbed me of biweekly Squat PRs with the daily long distance runs.
PR1.0 Notes: LPing the upperbody lifts still. Holy shit is this a huge PR considering the first time i ran out press Press 1.0 was @155×5×3. I couldnt even Press 2.0 or 1.5 this weight in late December. Lets keep this gain train rollin. At one point in a thread I argued with Rip that weekly progressions less than 5lb's on a lift for men younger than masters was a waste of time. Ive been served a huge dose of humble pie.
DL Notes: Once again I was abnormally well recovered. Usually light deads kick my ass but today they were... well they were light. Grip this week has been extraordinarily good. Hands are nice and callused again.
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