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Old 07-01-2015, 08:05 PM   #1
Got2Squat
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Default Got2Squat, Trying to Pick up Heavy Stuff

Just finished up my first year of strength training. Did novice linear progression for five months, followed by 7 months on the Texas Method. Decided for many reasons that it was time for a change in programming. I will be using an HLM template. 43 years old, 5'8", 193ish pounds.

Going to do a 10% deload based off of the following lifts I achieved on the TM:

Squat 330x5x3, 360x4, 1RM 380
Bench 217.5x5x5, 235x5, 247 paused 1RM
Press: 145x5x3
DL: 405x5, 1RM 440

So my first heavy day will be:
Squat 300x5x3
Bench 195x5x5 I like volume for upper body
Deadlift 365x5
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Squat 405 8/8/2015
Bench 265 7/6/2015
Deadlift 465 7/6/2015
Total 1135 @ 196
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Old 07-01-2015, 08:08 PM   #2
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Default

First workout on HLM:

Wednesday 7/1/2015

Light Day

Squat:
240x5x3

Press:
130x5x3

Chins:
BWx15,14,10 I hate high reps

Incline Bench:
175x7x3
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Squat 405 8/8/2015
Bench 265 7/6/2015
Deadlift 465 7/6/2015
Total 1135 @ 196
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Old 07-02-2015, 02:52 AM   #3
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Nice Work! New program, new log, new GAINZ.
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Old 07-02-2015, 03:28 AM   #4
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Great plan! Strong "light" session! Top-notch Chin-uping!
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Old 07-02-2015, 07:36 AM   #5
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In for gains.
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Old 07-02-2015, 08:46 AM   #6
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Default

Thanks everyone. Forget to layout the basics of the program. Going to keep it simple and add accessory work wherever it feels right. The only things I will probably add will be dips, incline bench, and Kroc rows. All will be sets across except as noted.

Monday, Heavy:
Squat 3x5
Bench 5x5
Deadlift 1x5

Wednesday, Light:
Squat 3x5 80%
Press 3x5
Chins 3x8

Friday, Medium:
Squat 3x5 90%
Bench 5x5 90%
Light Pull: Snatch Grip Deadlift 3x5 ascending
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Squat 405 8/8/2015
Bench 265 7/6/2015
Deadlift 465 7/6/2015
Total 1135 @ 196
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Old 07-02-2015, 11:23 PM   #7
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I hate high reps too, unless it's isolation.
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Old 07-03-2015, 07:49 PM   #8
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Default

I feel like this deload and new programming is too big of a step backwards. I can ramp things up if I feel like it I suppose.

Friday 6/3/2015. Medium day

Squat
275x5x3

Bench
190x5x3

No time for pulls
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Squat 405 8/8/2015
Bench 265 7/6/2015
Deadlift 465 7/6/2015
Total 1135 @ 196
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Old 07-03-2015, 11:01 PM   #9
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Usually 5% load drop is plenty.
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Old 07-04-2015, 03:06 PM   #10
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Default

I might do the first week at 90% just for a good solid deload/recovery, and then increase 10lbs/week instead of five until I get back up to my work weights. I just know I want to progress about 10lbs/month on squat and dead and at least 5 lbs/month on bench and press.
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Squat 405 8/8/2015
Bench 265 7/6/2015
Deadlift 465 7/6/2015
Total 1135 @ 196
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