HLM Pro Patria HLM Pro Patria

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Thread: HLM Pro Patria

  1. #1
    Join Date
    Jun 2018
    Posts
    218

    Default HLM Pro Patria

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    24y/o Active Duty Male
    HT: 70" WT: 220
    Neck: 17" Waist: 36"
    AR 600-9 "BF" 17%

    LP outcomes
    SQ ~started 285󬊃
    4005, 360󬊂 Belted
    3906, 350󬊂 Belted
    375󬊃 Belted
    360󬊃 No Belt
    BP ~started 235󬊃
    283󬊃
    280󬊃, 23510
    288󫶘
    300󫢭
    Press ~started 135󬊃
    176󬊃 Belted 1.0
    183󬊃 Belted 2.0
    Deadlift ~started 3255
    4255 Belted Ohio DL Bar
    4055 Belted Ohio Power Bar
    4154 Belted Ohio Power Bar
    4203 Belted Ohio Power Bar

  2. #2
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200203 HLM
    [H] SQ w/belt 4054, 4053, 365󬊂
    Press 1.0 w/belt 176󬊃
    [M] DL w/bept 385󬊃

    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.

  3. #3
    Join Date
    Jun 2018
    Posts
    218

    Default

    Loose template
    Squats
    High Stress (ID) 23, 90%󬊂
    Low Stress (RD) 80%󬊃
    Medium Stress (VD) 85%󬊃
    Press / Bench
    35 LP --> 35 descending LP
    DL
    High Stress (ID) 13-5
    Low Stress (RD) 80%󬊃
    Medium Stress (VD) 90%󬊃

  4. #4
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200205 HLM
    [L] SQ w/o belt 325󬊃
    BP 286󬊃
    [H] DL w/belt 4253

    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󬊃) and Fridays (80%ID󬊃)

  5. #5
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200207 HLM
    [M] SQ w/belt 345󬊃
    Press 1.0 w/belt 179󬊃
    [L] DL w/belt 335󬊃

    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

  6. #6
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200210 HLM
    [H] SQ w/belt 410󫢪, 370󬊂
    BP w/belt 288󬊃
    [H] DL w/belt 4303

    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

  7. #7
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200214 HLM
    [M] SQ w/belt 350󬊃
    Press 1.0 w/belt 181󬊂, 1813
    [M] DL w/belt 385󬊃

    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.

  8. #8
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200217 HLM
    [H] SQ 415󫢪, 3755, 3753
    Press 1.0 w/belt 183󬊂, 1784

    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.

  9. #9
    Join Date
    Jun 2018
    Posts
    218

    Default

    20200219 HLM
    [L] SQ w/o belt 330󬊃
    BP w/belt 290󬊃
    [H] DL w/belt 4403
    [M] DL w/belt & wraps 375󬊃

    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 35 since i was in no position on Monday to pull for volume.

  10. #10
    Join Date
    Jun 2018
    Posts
    218

    Default

    starting strength coach development program
    20200221 HLM
    [M] SQ w/belt 355󬊃
    Press 1.0 w/belt 185󬊂, 1805
    [L] DL w/belt 350󬊃

    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󬊃. 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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