Starting with the end in mind: 500/350/600 Starting with the end in mind: 500/350/600

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Thread: Starting with the end in mind: 500/350/600

  1. #1
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    Default Starting with the end in mind: 500/350/600

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    Hey gang, my name's Barry and I want to hit 500/350/600 on my 50th birthday. There's a million reasons why it won't happen, but I'm going to try. I'll be 49 in 8 days, so I figure I can run four 12-week cycles between here and there.

    I'm currently around 187 lbs, with a height of 5'8".

    Lets get started....just finished week 3 of the HLM programming I decided to run.

    I used the following maxes to base my training on. They might be a little conservative(really, probably just a little, if any) since my training has not been on point for a number of months.

    Training maxes: 410/265/500 so obviously, yes, I'm basically an orangutang.

    Week 1:
    Heavy day 7/18
    Squat 285x5x5
    Bench 185x10,10,10,10,9(supposed to be 5x5 but cranking some volume)
    Pendlay Rows 185x5x5

    Light day 7/20
    Squat 246x5x3
    Press 110x8x5
    Deadlift 350x5x4

    Medium day 7/22
    Squat 267x5x5
    Bench 172x10x4
    RDL 135x8, 155x5, 175x5. I've never done these before. This was too light but was skeered of sore hammys.
    Last edited by BarryF; 08-06-2020 at 05:31 PM.

  2. #2
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    Week 2
    Heavy day 7/25
    Squat 295x5x5
    Bench 191x10,10,8,10,8
    Pendlay Rows 190x5x5

    Light day 7/27
    Squat 255x5x3
    Press 115x8x5
    Deadlift 360x5x4

    Medium Day 7/29
    Squat 275x5x4
    Bench 178x10x4
    RDL 185x5, 205x5, 225x5. Trying to find my weight.

    After two weeks, I have to say I really like this programming so far. Love how squat and deadlift are on separate days....I've never trained this way before and was afraid I wouldn't be recovered enough from squats to pull two days later. Luckily, the programming is smart rather than asinine like my own, so the intensity level is allowing for plenty of recovery. More volume than I'm used to but it feels good. Body feels like I've trained but not wrecked. Doing truckloads of extra volume on bench and press but I'm recovering and I think upper body can tolerate more volume so I'm going for it.

  3. #3
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    Week 3
    Heavy day 8/1
    Squat 303x5x5
    Bench 196x10,10,10,8,7. Not doing crazy long rest periods here, could have done 5x10 with long rests. 3-4 minutes here.
    Pendlay rows 195x5x5

    Light day 8/3
    Squat 265x5x3
    Press 120x8x5
    Deadlift 370x5x4

    Medium day 8/6. Yes, I skipped a day. Took a long walk with wife on 8/5. I have to help my daughter move on what would have been my heavy day for week 4 on 8/8, so its all good.
    BW 187.7. I'm 5'8" tall.
    Squat 283x5x4
    Bench 183x10x4
    RDL 225x5, 235x5, 245x5. Not heavy but doesn't feel stupid light anymore. Hams haven't gotten sore yet. Yay.

    Onwards and upwards. This programming has me motivated and dialed in. Maybe cuz its easy so far haha. I'll be testing all lifts on week 12 and of course using the new lifts for my next cycle.

    I sold a bunch of my duplicate and crappy gear in order to upgrade and get stuff I need more. I have enough weight to test deadlift this cycle, but thats about it. Luckily, I have 4x45 color bumpers, 2x25 bumpers, and 2x10 bumpers on order from Fringe Sports. 45's are supposed so ship end of the month. This will hopefully help prevent breaking my basement floor with deadlifts, and give me plenty of weight to hit my goal. If I buy the plates, I have to make use of theme right? Also, might have a Rogue deadlift bar coming for my birthday on the 14th. Have never pulled on a deadlift bar before. I currently use a Rogue Ohio Power Bar for all my training.
    Last edited by BarryF; 08-13-2020 at 03:41 AM.

  4. #4
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    I enjoyed reading your report. I've done HLM before and have just about finished my second LP after the lock down I'm running it again. My numbers aren't your numbers, but then again, I'm 73.

    Best wishes.

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    Quote Originally Posted by carson View Post
    I enjoyed reading your report. I've done HLM before and have just about finished my second LP after the lock down I'm running it again. My numbers aren't your numbers, but then again, I'm 73.

    Best wishes.
    Thanks, and I sure hope to still be training when I'm your age!!

  6. #6
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    HLM Week 4:

    Sunday 8/9/20 Heavy Day, BW 186.1

    Squat: 312x5x5
    Bench: 201x8x5
    Pendlay Row: 200x5x5

    Tuesday 8/11/20 Light Day, BW 184.7
    Squat: 271x5x3
    Press: 125x7x5
    Deadlift: 380x5x4. I think I did 5 sets here as I lost track at some point, and did an extra set just to make sure I wasn't short a set. So it may have been 5x5.

    The program feels great. Crossing my fingers that I get good results at 12 weeks when I test. It definitely feels better than training like a rabid pit bull on crack every session, which is kind of what it felt like before doing this program. Tentative goals for the end of the cycle are 425/280/525. That will be +25, +15, +25 from this cycles training maxes.

    I know that I need to track my macros as far as nutrition goes, and its my biggest challenge. I've been pretty good about it this week.

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    Thursday 8/13 should have been medium day. I normally work 7-3:30 but ended up working till 11pm(16 hours), home 11:30 pm. So barely five hours sleep. Which means I'm a bit exhausted today, and it's my birthday so no training today. This postpones medium day by two days. Shit happens. Will resume training tomorrow with medium day. I'll decide if I want to take one day off or two before beginning week 5.

    I got the Rogue Ohio Deadlift Bar for my birthday today. I'll most likely continue to train on my power bar, other than trying out the DL bar a bit. I'll use the DL bar to test. Thoughts?

  8. #8
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    Saturday 8/15/2020 Medium Day BW 186.6

    This workout is two days late due to what I mentioned in the previous post. Whatevs.

    Squat: 291 4x5
    Bench: 188 4x10
    RDL: 255x5, 265x5, 285x5, 305x5. Ramped up weight quite a bit here and added an extra set. I figure first set being too light is really just a warmup. I think Im getting close to a reasonable working weight on these.

    I decided to try out the Rogue Deadlift bar a little but used restraint and didn't go too heavy.

    Warmed up to a single at 405. I like the bar.


    I've decided to upgrade my power rack since I'll be training at home for the foreseeable future. So far my top choice seems to be the Titan Fitness X-3 flat foot short rack with 10" extension for plate storage. It's 3x3, 11 gauge, narrow spacing through the bench range, nice J-cups, short enough to fit in my low ceiling basement, weighs a stout 334 lbs without the plate storage extension, 488 lbs with. I'll add plate storage, extra J-cups and maybe an extra brace for the lower part of the rack for additional sturdiness. $1075 shipped in that configuration.

    I'll sell my Valor Fitness BD-11 rack which is fine for a $500 rack, but I don't like the bar holders, it doesn't have the narrow spacing in the bench region, and is lighter duty(honestly, strong enough though). It's 2.5x2.5 12 gauge. I think I can cover 3/4 of the cost of the X-3.

    Titan X-3 Power Rack.jpg

    Now to decide if I want to take one day off and resume Week 5 on Monday for MWF training or skip two days. Leaning towards Monday with one day off since I had two extra days of rest already.
    Last edited by BarryF; 08-16-2020 at 09:53 AM.

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    Monday 8/17/20 HLM Week 5, Heavy Day. 185.6 lbs

    Squat 320 5x5
    Bench 207x5,5,7,7,8
    Pendlay Rows 205x5,5,7,7,8

    From now on, I'll make sure to take two rest days after Medium day, before starting a new week with Heavy day. I could tell I only had one day of recovery.

    If I go with Titan for a new rack, I won't go with the flat foot version but rather the bolt down, although I don't plan to bolt it down. Also looking at REP racks....a little higher with shipping but maybe better quality. 45lb bumpers are scheduled to be in 8/28. Here's hoping. 25's and 10's scheduled next month sometime, not super concerned.

  10. #10
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    starting strength coach development program
    Rethinking the Titan rack. I'm looking at REP fitness now..similar 3x3, 11 gauge etc etc. Just a little higher price but I think the quality is better. Looks like Ill have $1300 shipped or so in it setup the way I want with plate storage, etc.

    Also, taking 1 day off after Medium day, rather than two, was a mistake. Heavy day was definitely rougher than it should have been, and feeling slightly wrecked today. I think I'll manage, but if I have to push Medium day again, I'll still be sure to take my two days off afterwards.
    Last edited by BarryF; 08-18-2020 at 05:34 PM.

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