Rob's HLM Log

[Rob Thomson]

Novice LP Log is here. I am switching to an HLM template to facilitate some conditioning work and fat loss, in anticipation of an upcoming Army Physical Fitness Test (APFT). I am male, 64.5 in. tall, 194 lbs., and approx. 19% bf. Recent best lifts are as follows: Squat - 325x5x3; Bench - 190x5x3; Press - 137.5x5x3; Deadlift - 375x5x1; PC - 170x3x5. An injury in my left shoulder is currently limiting pressing strength, both in the Press and Bench Press. I plan to take it easy on these lifts until the shoulder is rehabbed.

For fat loss, I am eating about 2000 kcal/day, and shooting for 1g of protein per lb. of bodyweight. If weight loss is too quick, I will bump this up accordingly.

I am starting the standard HLM template from PPST3, with one modification - I will do one heavy triple in the squat, followed by two lighter (but still heavy) sets of five on Heavy day. All the other lifts I will do as recommended, starting out. I will do sprints (running) on Tu/Th and an abbreviated APFT on Sat (1 min each of pushups and sit ups, followed by 1 mile run for time).

6/26/2017
Squat - 345x3; 315x5x2
Bench - 185x5x2
Deadlift - 380x5x1

I welcome your thoughts regarding all aspects of this plan. Thanks.

Rob

[Rob Thomson]

Also, I made a discovery re the deadlift. Grip is stronger with the bar across the palm vs. shoved into the crease at the base of the fingers. No grip issues whatsoever at 380x5.

[Rob Thomson]

6/28/2017
Squat - 235x2x10
Press - 140x5x3
Power Snatch - 115x2x6

Experimenting with DE squats. Also, I have been evaluating my suitability for TM vs. HLM. I like the structure of the 4-day TM, and have the luxury of focus for the next several months. I'll decide this week, depending on how Friday goes. If I do switch, I will work in some light conditioning on Wed/Sat, probably sprints as recommended by Jordan.

[Rob Thomson]

6/30/2107

It should not surprise me that DE squats two days before heavy power cleans was a bad idea.

Squat - 335x5x1
Bench - 195x5x1
PC - 175x2x1; 155x2x1

LTE - 49x12, 10, 10, 8
Curls - 49x 10, 10, 8

Experimentation is done for now. Going to start HLM in earnest on Monday.