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Thread: DTFP Novice Training Log

  1. #41
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Heavy Day

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    BW - 245
    Squat: 255 x 5 x 3
    Bench: 215 x 5 x 3
    DL: 335 x 5 x 1

    Squat felt great. Last rep on bench was a little grindy. Last rep on DL was tough. Got'em all in tho.

  2. #42
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Medium

    Forgot to log my light workout on 10.16.2024:

    BW: 244
    Squat: 230 x 5 x 3
    Press: 122.5 x 5 x 3

    Medium Day - 10.19.2024

    BW: 246
    Squat: 260 x 3 x 3
    Bench: 220 x 3 x 3
    Dead Lift: 340 x 1

    Workout felt fine. Not as good as last Saturday's Medium workout but good. Video'd the last set of squats. Depth was a little suspect. Will film all 3 sets on Monday and monitor depth.

    Showed up and got it done - SUAGID!

  3. #43
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Heavy Day

    BW: 247
    Squat: 260 x 5 x 3
    Bench: 220 x 5 x 3
    Deadlift: 340 x 5

    Squats felt best. Last reps on bench and deadlift were a little grindy. Overall felt great for a heavy day and a Monday. Maybe I cut my NLP off too early but being 56 had something to do with that. Looking to continue to make progress. Goal is 300, 250, 400 for sets of 5.

  4. #44
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Light Day

    BW: 243
    Squat: 235
    Press: 125

    Sled Push - 8 x 10 yards

    Presses are feeling rough.
    Last edited by tcchappelear; 10-25-2024 at 09:36 PM.

  5. #45
    Join Date
    Jun 2019
    Posts
    2,011

    Default

    Good to see that you're getting back at it. As you may have learned over the years, consistency is king, especially at 56 (same here).

    It does look like you did cut your NLP short, based on most of your lifts (good DL, tho). But if you weren't recovering, it would be time to mix it up a bit. Running HLM as prescribed might run you into the same problem though, specifically running Heavy for all of your lifts on the same day. The two that will beat you up the most, naturally, are the squat and deadlift. If you're going to run both of those heavy on the same day, you'll want two full recovery days after (your training weekend) before the next training week [not like you did this week with Medium on Saturday, Heavy on Monday and Medium (again) on Wednesday]. Where's the light day?

    And even then, that two day recovery period won't be enough once both are north of 300lbs, as the following Light day will start to feel quite heavy, too. So if you start feeling beat up soon, consider running your heavy squat and heavy pull on separate days, maximizing time between as much as possible during the training week and between training weeks. For me, I eventually settled on a 4-day Heavy/Light Split, with heavy squats on Tuesday and heavy pulls on Friday, heavy Presses on Monday and heavy Bench on Thursday.

    The one thing that being 56 will get you is starting to look towards minimizing your effective dose. If you're following templates written for 20-30 year olds in mind (like HLM), you're going to get beat up too much. So you need to figure out where you can scale back a bit but keep the intensity high enough to move forward. Rip published a good article on this while you were away called, simply enough, The Minimum Effective Dose of Training.

    Keep at it!

  6. #46
    Join Date
    Feb 2016
    Posts
    62

    Default

    Thanks for the feedback Bill.

  7. #47
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Medium

    BW: 245
    Squat: 265 x 3 x 3
    Bench: 225 x 3 x 3
    Deadlift: 345 x 1

    This workout felt tougher than the medium workout the past couple weeks. Not eating great or sleeping great this week. I will have 2 full rest days before heavy on Monday.

    May move heavy DL to Wednesday per recommendation of Bill Anders.

  8. #48
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Heavy Day

    BW: forgot to weigh
    Squat: 265 x 5 x 3
    Bench: 225 x 5 x 3

    Today felt great. Both squat and bench felt light. I did get in two days of recovery from my Medium workout on Friday - last couple of weeks I did the Med workout on Saturday. Made a huge difference.

    I also moved my deadlift to Wednesday with light squat and press. I think I am still going to the medium DL on Friday.

  9. #49
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Light

    BW: 246.4
    Squat: 240 Light
    Deadlift: 345 Heavy
    Press: 127.5

  10. #50
    Join Date
    Feb 2016
    Posts
    62

    Default HLM - Medium

    starting strength coach development program
    November 1
    Squat 270 x 3 x 3
    Bench 227.5 x 3 x 3
    DL 350 x 1

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