Doug's Log

[dhurstell]

11/20/17 - BW 306.8

SQ (H):
W: 5x55
W: 5x55
W: 5x125
W: 3x195
W: 2x265
335x5 -- e1RM: 377
315x5,5,3

OHP (H):
W: 5x45
W: 5x45
W: 5x65
W: 3x95
W: 2x120
145x4 -- e1RM: 158 Failed on last rep at hairline after a 3sec push.
140x5x2

Deadlift (M):
W: 5x135
W: 5x185
W: 3x225
W: 2x265
305x4,5,5 -- e1RM: 343

[dhurstell]

11/22/17 - BW ???

Squat (L):
W: 5x45x2
W: 5x115
W: 3x170
W: 2x230
285x5x3 -- e1RM: 321

Incl. BP (M)
W: 45x5x2
W: 5x80
W: 3x110
W: 2x155
175x5 -- e1RM: 197
175x2 -- failed. Did not attempt 3rd set with no spotter.

Deadlift
W: 135x5
W: 185x5
225x1 -- e1RM: 225

Ran out of time. Had to go run errands.

[dhurstell]

Moving to 4 day split HLM and adding prowler work.

This is the template:

Monday: Squat Heavy
Squat (H): 1x5, 5x4
Press (L): Overhead Press 1x5, 5x3 Back off

Tuesday: Mediums
Press (M): Incl. Bench 1x5, 5x3 Back off
Dead Lift (M): 3-5x3 (-5-10%)
Prowler: 10 x 30sec/2min

Thursday: Deadlift Heavy
Squat (L): 5x3 (-20%)
DL (H): 1-5x2
Prowler 10 x 30sec/2min
*May add a light press here

Saturday: Press Heavy
Press (H): Bench Press 1x5, 5x4 Back off
Squat (M): 5x4 (-10%)
Dead Lift (L): RDL 3-5x3
Prowler: 10 x 30sec/2min

[dhurstell]

11/27/17 - BW ???

Missed Black Friday workout due to travel

Mon: Squat Heavy

Squat (H)
W: 55x5x2
W: 5x130
W: 3x200
W: 2x275
W: 1x325 * This was too much
345x3 -- e1RM: 365

Overhead Press (H)
W: 45x5x2
W: 5x70
W: 3x95
W: 2x115
145x5 -- e1RM: 163
135x5x2

This was a long workout finished after 8pm.

[dhurstell]

11/28/17 - BW ???

Tues: Mediums

Incline BP
W: 45x5x2
W: 5x70
W: 3x110
W: 2x145
185x5 -- e1RM: 208
180x5x3

Dead Lift
W: 145x5x2
W: 3x225
W: 2x275
325x3,5 -- e1RM: 366

Prowler
145 x 30sec/2min x 10

[dhurstell]

11/30/17 - BW 307.5

Not thrilled about the body weight.
Thurs: DL Heavy

Squat (L): - Note: This was supposed to be the "light" day, but I'm a moron and just took 10% off instead of the 20% I was supposed to do.
W: 55x5x2
W: 125x5
W: 185x3
W: 255x2
325x2 -- e1RM: 334 - Horribly mis-grooved the 2nd rep over my left foot and had to stop the set. I realize these errors over my right and left foot are probably due to chest caving in at the bottom. Again, not wanting to compound a poor performance into an injury due to over-adjustment, I de-loaded for the next two sets.
305x5x2 -- e1RM: 343

Dead Lift (H):
W: 145x5x2
W: 195x5
W: 245x3
W: 295x2
345x5 -- e1RM: 388
For the 2nd set, I went for a mental accomplishment and put 2 more lbs on the bar. This represents how much I weighed when I started my "fitness journey"
347x3 -- Really wanted to get that set of 5, but the skin on the thumbs rejected that 4th rep.

Prowler:
155 x 30sec/2min x 10

Pretty happy with that DL. I feel pretty good about how fast the lift is going up again. 355 next week. Probably need to get some more coaching on the squat. The upright prowler walk is kinda hard on the core, I expect it to be brutal soon. Starting to feel some stomach acid at the end of each rep, but nowhere near the "prowler flu" yet.

[dhurstell]

12/2/17 - BW 305.8

LISS - Road Biking - 8mi. ~40min

Bench Press (H):
W: 45x5x2
W: 85x5
W: 125x3
W: 170x2
205x5x2 -- e1RM 231
195x5x3

Very happy with this set. First set of 5 felt so good, I did the full weight for another work set before backing off.

Squat (L): Programmed as Light, but I accidentally did M on the Light day.
W: 55x5x2
W: 145x5
W: 215x5
W: 265x5
265x5x3 -- e1RM: 298

Soooo tired. Almost couldn't make myself get back under the bar for the last set. Thanks to Halo 5 music for making it feel epic. Note: This weight did NOT feel light.

RDL (L):
W: 45x5x2
W: 125x5
W: 185x3
W: 235x2
285x4,5,7 -- e1RM: 342
Looking at this e1RM, this may become the Medium day exercise

Wow this was an exhausting day. Took 4 hours.

[dhurstell]

12/4/17 - BW 307.8

Had pizza on fri and sat, and a huge brunch on sunday. Also it appears alcohol reduces the overnight weight loss. Will have to start watching my diet again.

Squat (H):
W: 55x5x3
W: 145x5
W: 205x3
W: 275x2
345x4 -- e1RM: 376
325x5x2

The heavy set was a 9.5RPE. The grind felt like it came to a stopping point for a long time, and with a spotter or coach, I could have made another attempt. Did not mis-groove a single rep, so these sets felt pretty good. Still not adding the volume of the true HLM on the heavy day to squats, but I probably should have done 1 more set.

OHP (H):
W: 45x5x2
W: 65x5
W: 95x3
W: 125x2
147.5x4 -- e1RM: 161
137.5x5x2

5th rep of top set stuck at typical hairline. After rep #3, I thought I was gonna get it too. Should have backed down to 140.

[dhurstell]

12/5/17 - BW 306

Starting to note my RPE to see if I can get used to it.

Did not eat a lot of protein this day, but ate an apple pre-workout.

Incline Press (M):
W: 45x5x2
W: 75x5
W: 115x3
W: 150x2
190x5 -- e1RM: 214 -- RPE: 5@9
185x5 -- RPE: 5@9.5
185x4F -- RPE 4@10
175x5 -- RPE 5@10

Failed a back-off set, and lowered weight again. Proud of my grind on that last rep of 175. Need to increase my work capacity

Deadlift (M):
W: 145x5x2
W: 195x5
W: 235x3
W: 275x2
315x5x2 -- e1RM: 354 -- RPE: 5@7.5, 5@8

Left hip is popping uncomfortably when I lever my hips into the lockout, so I'm moving SUPER slow on these. Forgot to re-chalk on 2nd set and ripped my calluses. Not able to handle the total Deadlift volume yet, and one set was left on the table. But I'm working up to it.

Prowler Push
160 x 30sec/2min x 10

Got out of the gym by 7:45 and went home to open my Christmas present... a 75" TV =)

[dhurstell]

12/7/17 - BW 299.8

24 hr fast ended at lunch, so not expecting much.

Squat (L):
W: 55x5x2
W: 5x115
W: 3x165
W: 2x225
275x5x3 -- e1RM: 309 -- RPE 5 @ 7

Deadlift (H):
W: 145x5x2
W: 195x4
W: 255x3
W: 305x1
355x3 -- e1RM:376 -- RPE 3@8.5, had some form breakdown too.
355x1 - stopped set because back was rounding.

Prowler:
170 x 30sec/2min x 10