Espen's Training Adventures
Figured I'd give this a go, if only for my own musings and record.
About me: Male, 29 yo, ~105 kg, 1.88m, mechanical engineer from norway
I've been training for a bit over two years, but I'm pretty new to intermediate programming. I really did everything wrong on NLP, and had to learn the hard way. I was completely new to training at the time.
I have been running HLM for perhaps 2 months, which was going well. Nevertheless, workouts are taking too long, so I will try 4xweek from now on, with flexibility in my program to reduce to 3 or 2 x week if I have little time. It's also flexible in that, if I have more time some days, I can add accessory work, but it's not really necessary for my progress atm.
Layout looks like this:
Mon:
Heavy Bench
Light Press
Biceps/bench/abs accessory work if time permits
Tues:
Heavy squat
Deadlift variant
Chins
Back accessory if time permits
Thurs:
Heavy Press
Dips
triceps/shoulder/abs accessory work if time permits
Fri:
Heavy deadlift
Squat variant
chins
Conditioning (air bike, prowler, etc.)
Atm, my current best lifts are :
Squat: 5 x 167.5kg
Deadlift: 5 x 167.5kg
Press: 3 x 5 x 75kg
Bench: 5 x 112kg
Monday's workout (11.06.18) - sets x reps x weight
Bench:
1 x 5 x 112kg
4 x 5 x 107kg
Press:
3 x 5 x 65kg
Dips:
3 x 12
DB curls:
2 x 11 x 17.5kg
1 x 8 x 17.5kg
Weighted situps:
2 x 10 x 15kg