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Thread: Harder to Kill - 5 Pounds at a Time

  1. #41
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

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    Monday 8/2 - Heavy
    Squat...........335x5x5
    Bench...........235x5x5
    Power Clean...195x3x5

    Wednesday 8/4 - Light
    Squat...........270x5x3
    Press............150x5x5
    Chin Ups........BWx5,5,5

    Friday 8/6 - Medium
    Squat...........300x5x4
    CG Bench......210x5x4
    Deadlift.........420x5
    Press............135x5x4
    Barbell Curl.....45x10x3

    Getting back into training with a run of HLM programming (pulls M-L-H). I will try be consistent about doing medium Press on Saturdays along with some curls and conditioning. Today I did everything on Friday since I'm on the road with no gym time tomorrow.

  2. #42
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

    Monday 8/9 - Heavy
    Squat...........340x5x5
    Bench...........240x5x5
    Power Clean...197.5x3x5

    Wednesday 8/11 - Light
    Squat...........270x5x3
    Press............152x5x5
    Chin Ups........BWx6,5,5

    Friday 8/13 - Medium
    Squat...........305x5x4
    CG Bench......215x5x4
    Deadlift.........425x5

  3. #43
    Join Date
    Jul 2016
    Location
    Knoxville, TN
    Posts
    310

    Default

    I'm interested to see how HLM treats you. I'm likely going to go that route whenever I run out NLP. I just don't have the time for TM.

  4. #44
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

    Quote Originally Posted by Hooper View Post
    I'm interested to see how HLM treats you. I'm likely going to go that route whenever I run out NLP. I just don't have the time for TM.
    Going ok so far. I'm finding that HLM and TM take about the same amount of time (at least the way I'm doing it), but TM beat the shit out of me. I like the three-day TM protocol, but going forward I'll reserve it for short runs of no more than 8-12 weeks leading up to a meet or 1RM testing.



    Saturday 8/14 - Medium
    Press............137x5x4
    Barbell Curl....45x12x3
    Airdyne HIIT 10s/50s for 10 cycles

    Monday 8/16 - Heavy
    Squat...........345x5x5
    Bench...........245x5x5
    Power Clean...200x3x5

    Wednesday 8/18 - Light
    Squat...........275x5x3
    Press............154x5x5
    Chin Ups........BWx6,6,5

    Friday 8/20 - Medium
    Squat...........310x5x3
    CG Bench......220x5x4
    Deadlift.........430x5
    Airdyne HIIT 10s/50s for 10 cycles

    I squeezed in my conditioning session on Friday. I'll try to do that instead of doing it on Saturdays to maximize recovery before Heavy day. I dropped a set of medium squats because I found that the fatigue of 4x5 affects the heavy deadlifts.

  5. #45
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

    Saturday 8/21 - Medium
    Press............139x5x4
    Barbell Curl....50x8x3

    Monday 8/23 - Heavy
    Squat...........350x5x5
    Bench...........250x5x5
    Power Clean...202.5x3x5

    Wednesday 8/25 - Light
    Squat...........280x5x3
    Press............156x5x5
    Chin Ups........BWx6x3

    Friday 8/27 - Medium
    Squat...........315x5x3
    CG Bench......225x5x4
    Deadlift.........435x5
    Airdyne HIIT 10s/50s for 10 cycles
    PM Session
    Press............140x5x4
    Barbell Curl.....50x12x3


    Cruising.
    Last edited by Nikola Blagojevic; 08-29-2021 at 06:07 PM.

  6. #46
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

    Monday 8/30 - Heavy
    Squat...........355x5x5
    Bench...........255x5x5
    Power Clean...205x3x5

    Wednesday 9/1 - Light
    Squat...........285x5x3
    Press............158x5x5
    Chin Ups........BWx7,6,6

    Friday 9/3 - Medium
    Squat...........320x5x3
    CG Bench......230x5x4
    Deadlift.........440x5
    Airdyne HIIT 10s/50s for 10 cycles
    PM Session
    Press............140x5x4
    Barbell Curl.....55x12x3

    Monday 9/6 - Heavy
    Squat...........360x5x5
    Bench...........260x5x5 <-- volume PR
    Power Clean...207.5x3x5

    Wednesday 9/8 - Light
    Squat...........290x5x3
    Press............160x5x5
    Chin Ups........BWx7,7,6

    Friday 9/10 - Medium
    Squat...........325x5x3
    CG Bench......235x5x4
    Deadlift.........445x2,1; 405x2
    Airdyne HIIT 10s/50s for 10 cycles
    PM Session
    Press............144x5x4
    Barbell Curl.....60x12x3

    Failed 445x5 deadlift suddenly. The first two reps moved fast, and the third didn't budge. I'm going to give it another try next week; I think I was just out of gas. I'll have to be conscious about eating more this week.

  7. #47
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

    Monday 9/13 - Heavy
    Squat...........365x5x5
    Bench...........265x5x5
    Power Clean...210x3x5

    Wednesday 9/15 - Light
    Squat...........290x5x3
    Press............162x5x5
    Chin Ups........BWx7x3

    Friday 9/17 - Medium
    Squat...........330x5x3
    CG Bench......240x5x4
    Deadlift.........445x5 <-- got the PR
    Airdyne HIIT 10s/50s for 10 cycles
    PM Session
    Press............146x5x4
    Barbell Curl.....65x12x3

    Ate and slept plenty and got 445x5. Continuing from here.

  8. #48
    Join Date
    Jun 2019
    Posts
    1,909

    Default

    Quote Originally Posted by Nikola Blagojevic View Post
    [U]Ate and slept plenty and got 445x5. Continuing from here.
    Great work! Those two things sure do seem to be the key, don't they?

    Keep at it!

  9. #49
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default HLM

    Monday 9/20 - Heavy
    Squat...........370x5x5 <--PR
    Bench...........270x5x5
    Deadlift.........360x5x3

    Wednesday 9/22 - Light
    Squat...........295x5x3
    Press............164x5x5 <--PR
    Chin Ups........BWx8,7,7

    Friday 9/24 - Medium
    Squat...........335x5x3
    CG Bench......245x5x4
    Deadlift.........450x1, 405x4 <--utterly crushed by 450x5 attempt
    PM Session
    Press............148x5x4
    Deadlift.........450x5 <--got it

    While I was pressing Friday evening, I kept thinking about the failed 450x5 and getting madder and madder. I warmed up, loaded up 450, and pulled it for an excruciatingly long set of 5. Got the PR.

    This high volume HLM is beating me into the ground. Certain aches (back, hips, quads) are persisting after training and carrying over into the following session and week. I'm going to heed these warning signs and let off the gas a little. Lesson learned - pushing heavy 5x5s for sets across week after week is probably too much for me. Next time I try a three day HLM routine I'll apply a different protocol to heavy day.

    I'm going to start a four-day heavy-light split spread out over a Monday-Wednesday-Friday-Monday-etc schedule to manage fatigue and allow for more recovery. It would probably be smart to start rotating rep ranges or something too.

  10. #50
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    268

    Default Heavy-Light Split

    starting strength coach development program
    Monday 9/27 - Squat and light pull
    Squat................375x5x5
    Snatch Grip DL...225x5x3
    Barbell Row........185x8x3
    Barbell Curl........75x12;65x12;55x12

    Wednesday 9/29 - Bench and light press
    Bench................275x5x5
    Press.................149x5x3
    Dips..................BWx8+4+3
    Push Ups...........20+10+4

    Friday 10/1 - Deadlift and light squat
    Deadlift.............455x5
    Squat...............315x5x3
    Chin Ups...........BWx8+3+2
    Band Pulldown...50 reps green band
    Airdyne HIIT......10s/50s for 10 cycles

    Reps+reps+reps denotes a rest-pause set. I'm feeling out assistance exercises and protocols since I've never really done assistance work before. This type of training will be a learning experience. Plan right now is to cycle through triples and singles as well as fives.

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