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Glasgow_Jock's Intermediate Log (HLM)
Greetings all!
My SS LP here:
G_J's SS Log
I'll be looking to kick start my HLM styled training this Monday or Tuesday (I'll be de-loading my dead lift this week just to avoid over training).
Had a good gander through the programming & intermediate log forums this weekend though found myself gravitating a lot towards Andy Baker's thoughts on HLM after reading his 3 part article on it & what not. I'll be training squat & dead lift for "strength" & because I'm self aware enough to appreciate that I'm vain the pressing & upper body movements for "size" (same as squats & dead lifts in all honesty though with 1-2 "back off" sets of 8-12 reps). I don't have a sport & have no plans to try competing so makes sense I guess.
Very Generic Template (I'll be throwing in a couple of arm movements/ "fluff" on Intensity & Volume day as well.):
Heavy (Intensity) Day:
Squat
Bench Press
Dead Lift
Light (Recovery) Day:
Squat:
Press
Power Clean/ GMs/ RDL
Medium (Volume) Day:
Squat
Close Grip Bench Press/ Incline Press/ Push Press
Bent Over Rows
Last edited by Glasgow_Jock; 08-21-2016 at 12:49 PM.
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Tuesday 23 AUGUST 2016
Squat: (136kg) 3 sets of 5 reps
Bench Press: (95kg) 3 sets of 5 reps (85kg) set of 8 & 6 reps
Bent Over Rows: (90kg) 3 sets of 5 reps (80kg) 2 sets of 8 reps
Overhead Press: (60kg) 2 sets of 8 reps & a set of 6 reps (50kg) set of 6 reps
I'm going to do an intensity day (today) & a volume day (Friday) as I transition in to my intermediate program.
Felt great on the squats so pushing that to 3 plates a side for sets of 5 then perhaps consider doing triples followed by lighter back off sets, see how I fare during September.
Struggled with the additional pressing volume after doing my first 3 sets benching but all part of the transition.
Elected to do rows instead of dead lifts just to allow for recovery this week.
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Friday 26 AUGUST 2016
Squat: (110kg) 4 sets of 8 reps
Overhead Press: (70kg) 3 sets of 5 reps (55kg) 2 sets of 8 reps
Bent Over Rows: (80kg) 4 sets of 8 reps
Bench Press: (80kg) 3 sets of 8 reps & a set of 7
Barbell Curls: (35kg) 4 sets of 8 reps
Fuuuck me quite a jump doing sets of 8 squatting, almost forgot what lactic acid was.
Felt good on the rest, sufficiently recovered from Tuesday's session. Kick start my program in earnest on Monday.
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Monday 29 AUGUST 2016
Squat: (137.5kg) 3 sets of 5 reps
Bench Press: (102.5kg) 3 sets of 3 reps (85kg) 2 sets of 8 reps
Dead Lift: (180kg) a single & a failed single
Overhead Press: (60kg) 2 sets of 8 reps (55kg) 2 sets of 8 reps
Felt great on the squats & bench press. Come the deadlifts however I felt physically spent & only managed a single. what's harder though?; dead lifts after volume squats or intensity squats?
I'll take another crack at dead lifts next Monday & perhaps re-evaluate when to do them if it's another wall hit.
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Wednesday 31 AUGUST 2016
Squat: (100kg) 3 sets of 5 reps
Push Press: (80kg) 3 sets of 3 reps
Good Mornings: (90kg) 3 sets of 5 reps
Nice quick session today as recovery hasn't been great due to shifts this week.
Thought I'd throw in push presses today to try & help break my press plateau. The weight was relatively easy so I'll increase it next time & hopefully OHP will follow.
GMs were fun, little bit of variety.
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Friday 02 SEPTEMBER 2016
Squat: (115kg) 4 sets of 8 reps
Overhead Press: (75kg) 3 sets of 3 reps (55kg) 2 sets of 8 reps
Bent Over Rows: (82.5kg) 4 sets of 8 reps
Bench Press: (80kg) 4 sets of 8 reps
Good session; felt better doing volume squats today than previous Friday.
Felt stronger pressing today as well & it showed in much better technique doing my sets compared with the last time I did 75kg for triples.
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Tuesday 06 SEPTEMBER 2016
Squat: (138.5kg) 3 sets of 5 reps
Bench Press: (103.5kg) 3 sets of 3 reps (85kg) 2 sets of 8 reps
Dead Lift: (170kg) for a triple (160kg) for a triple
Struggled with tendonitis in my right shoulder over the weekend so intensity today & volume on Friday most likely.
Felt comfortable squatting so I'm pretty chuffed I'll be hitting 3 plates a side on Monday (still recall how pleased I was back in May squatting 100kg & now I warm up with it).
Benching was another matter, struggled somewhat on the last triple, though think I'm just being complacent with rest periods whereas squatting & deadlifting I'll ensure 4-5min in between work sets.
Reset my deadlift a little just to get back in to it again, was a comfortable triple.
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Friday 09 SEPTEMBER 2016
Squat: (115kg) 4 sets of 8 reps
Overhead Press: (76kg) 3 sets of 3 reps (55kg) 2 sets of 8 reps
Bent Over Rows: (83.5kg) 4 sets of 8 reps
Bench Press: (85kg) 3 sets of 8 reps, 1 set of 6 reps
Barbell Curls: (35kg) 3 sets of 8 reps
Decent volume session today after work.
Struggled with intensity pressing a little pressing out with tendinitis in my right shoulder but the weight felt fine tbh. Probably wake up tomorrow morning right elbow flaring up as well.
Rest was just fluff for gainzZz.
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Monday 12 SEPTEMBER 2016
Squat: (140kg) 3 sets of 5 reps
Bench Press: (105kg) 5 sets of doubles (85kg) 2 sets of 8 reps
Dead Lift: (170kg) for a triple (160kg) for 2 triples
Had a really good session today, feeling stronger overall (or probably just enjoying the benefits of 72 hours' recovery). I'm sitting at 107kg body mass now which is obviously helping driving my numbers up.
Felt quite comfortable intensity squatting; had my wife film my last set & only the 4th & 5th rep a little shaky driving out of the hole (slight spinal flexion) so quite happy.
Benching felt quite easy, quite happy I can bang out 105kg for doubles with relatively little rest in between sets. Feel I'm making progress with my pressing plateau now.
Repped out a very easy triple for 170kg with 2 back off triples so think I'll start LPing the weight again for dead lift.
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Wednesday 14 SEPTEMBER 2016
Squat: (100kg) 3 sets of 5 reps
Push Press: (82.5kg) 3 sets of 3 reps
Good Mornings: (92.5kg) 3 sets of 8 reps
Wee easy "pro-active" recovery session for after work.
Just keep driving up my push press numbers & hopefully my OHP will follow.
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