tmpk's log

[tmpk]

I figured I'd set up a log here to keep myself accountable and hopefully get some useful input from you guys.

Training history
Did the novice LP around the time I turned 18. I've lost my log from back then but I believe I ended it with working sets around 140 kg on both the squat and deadlift, 95 kg on bench and 65 kg on press. Then followed long stretches of on and off training due to life circumstances, with no net improvement. Eventually I got my shit together and redid the LP. This time I got my squat fahves to 160 kg, before dropping to 3x3. Because you've got to milk dat LP right? Dumb move. Ended at 185x3, before moving to TM. Dumber move. I squatted 188x5 on it, but it wasn't a pleasant or very productive experience, as I'm sure a lot of you know first hand. Since then I've been dicking around with various HLM setups, being somewhat stuck in intermidiot purgatory for longer than I'd care to admit.

Recent stats
26 years old, 1.75 m, about 90 kg bw.
Squat 190x1@8
Sumo deadlift 190x5
OHP 95x1
Bench 130x1@8

Current training plan
I was intrigued by the ideas discussed in the HPS thread, and took a couple of the templates that were thrown around there for the skeleton of my current program:

Hypertrophy:
OHP 8x5@70%
LBBS 5x5@70%

Power:
OHP and LBBS: 2@70%, 2@75%, 2@80%, 1@85%

Strength:
OHP 5x3@80%
LBBS 4x3@80%

Also some accessories on each day. I've made some tweaks and adjustments to volume, and will continue to do so as I go along. In particular my tolerance for squat volume is shit, so I'll be slowly ramping up the tonnage here. Nothing fancy yet wrt. load increase, I've just been adding a couple kg's across the board each week. Been running this template for three full weeks now, and am really liking it so far. Will update the log with the already completed workouts in the next post.

[Wilhelm]

Welcome, @tmpk!
Those are some nice numbers for your BW.

Seems like a lot of people made a very similar journey re: programming.

I look forward to following your progress.

[tmpk]

Thanks, Wilhelm!
-

Well, I had typed out a lengthier post but I'd been idle for too long and it disappeared. Lesson learned.

21.01
LBBS 145x5x5
OHP 67x5x8
Pullups bw x4x10

23.01
OHP 67x2, 71x2, 76x2, 81x2x2
LBBS 140x2, 150x2, 160x2, 170x1
Power clean 80x3 then barbell row 80x9 for three sets. Cleans are fun.

25.01
OHP 76x3x5
Pullups +10x4x4
LBBS 160x3x4
Barbell curl 35x8x3
Dips +20x10x2

28.01
LBBS 147x5x5
OHP 68x5x8
Pullups bw x5, bw x4x9
Dips bw x10x3

30.01
OHP 69x2, 73x2, 78x2, 82x2x2
c2b pullups bw x3x4
LBBS 142x2, 152x2, 162x2, 173x1
Power clean 83x3x4
Barbell row 83x9x3
DB incline press 32x9x3

01.02
OHP 77x3, 78x3x4
Pullups +12x4x4
LBBS 162x3x4
Barbell curl 35x9x3
Dips +25x6x3

04.02
LBBS 150x5x2, 150x4x4
OHP 70x5x8
Sumo deadlift 160x5, 170x5
Dips bw x12x3
Pullups bw x26@6 mins

06.02
70x2, 74x2, 80x2, 84x2, 85x1
LBBS 144x2, 154x2, 164x2, 175x1
DB incline press 34x9x3

08.02
OHP 80x3x5
Pullups +13x4x4
LBBS 164x3x3, 164x2x2
Barbell curl 35x10x3
Dips +27x8, +27x10

Session duration: 1h 10 min.

[tmpk]

11.02
This session brought to you by copious amounts of cheap lager and poor sleep.

LBBS 190x1; 150x5x3, 150x4x4
OHP 86x1; 71x5x4, 71x4x5
Sumo deadlifts 175x5. Second time deadlifting in about a month. Will just LP these for a while.
Dips bw x15x3
Pullups bw x28@6 mins

Session duration: 1h 30 mins

The drinking didn't affect the workout too badly. Didn't feel great, but not terrible either, so I just motored through the session.

[tmpk]

13.02

OHP 70x2, 75x2, 80x1, 85x1, 90x1, 85x1. Top single was easy. About @8.
LBBS 145x2, 155x2, 165x2, 175x1.
a bunch of c2b pullups

Power clean 85x3x4
Barbell row 85x8x3
DB incline press 34x9x2, 34x10
These were done in a giant set.

Session duration: 45 min

[tmpk]

90kg OHP single from last session:


15.02

OHP 81x3x5. Fourth and fifth set felt the best. Noticing a trend here.
Pullups +15x4x4
LBBS 166x3x3
Barbell curls 40x7x3
RDL 100x6x3. Super light, but I'm probably still gonna get DOMS.
Dips +30x6x3

Session duration: 1h 10 min

[mbasic]

nice pressing !

[tmpk]

nice pressing !

Thank you! The program seems to be working very well, particularly for pressing. I really want that >100kg press.

[mbasic]

nice pressing !

Thank you! The program seems to be working very well, particularly for pressing. I really want that >100kg press.

you are close, that 90x1 looked quick!

[tmpk]

18.02
Super strapped for time today.

LBBS 152.5x5x2, 152.5x4x5
OHP 72x5x4, 72x4x5
Sumo deadlift 180x5
Dips bw x17x3
No time for pullups

Practically everything moved nice and fast even though I had to rush through the workout.

Session duration: 1h.

[tmpk]

20.02
Yea, short on time again.

OHP 70x2, 75x2, 81x2, 86x1, 91x1. Smashed the top single, felt easier than last weeks 90x1. I guess this means I'm getting stronger, provided feels aren't always a lie.
LBBS 150x2, 160x2, 170x2, 180x1. Easy.
DB incline press 36x8x3
Barbell row 85x15 in like two minutes.

Session duration: 30 mins.

[tmpk]

22.02
OHP 82x3x5
Pullups +17x4x4
(LBBS 170x3, then paused squat 170x1)x3
Barbell curl 40x8, 40x11
RDL 105x6x3
Dips +32x6x3

Been sick since last Friday so I've missed a week of training. Got to the gym today for a low stress workout, and will resume regular training on Sunday. I don't feel like working my way back up on the press, so I'm considering swapping it out for bench and relegating OHP to assistance 2x/week. It's also what the bro in me is very adamantly telling me to do.

02.03
LBBS (paused, no belt) 120x5, 130x5, 140x5@8
Bench (paused) 80x5, 90x5, 95x5@8
RDL 110x6x3
OHP 60x8x2 supersetted with Chins bw x8x2

[tmpk]

04.03
LBBS 190x1@8; 145x5x3, 145x4x5.
Bench 120x1@8; 91x5x8. Technique felt wonky on the top single, @8 is probably being conservative. Bar was flying on all subsequent work sets.
OHP (strict, pause at bottom) 61x8x2, chins bwx8x2
Moved deadlifts to the next day.

Second time benching in a couple of month (the titty DOMS is real today). Considering doing a quick LP before moving it to the HPS schedule, but I decided against it because of boredom. Will instead be a bit aggressive in weight selection for the next few weeks.

05.03
Sumo deadlift 182.5x5.
Some chins

[tmpk]

06.03
LBBS 145x2, 155x2, 165x2, 175x1, 185x1. 175 felt good so I went for 185 as well, even though I was carrying a bit of fatigue. Ended up being heavier than I'd like.
Bench 91x4, 97x3, 104x2, 111x1, 117x1. Felt like babby weights. OHP+dips seem to have had good carryover to bench, haven't lost much strength.
Barbell rows 86x8x3
DB pullover 34x10x3

08.03
LBBS (165x3 then paused squat 165x1)x3
Bench (105x3 then paused bench 105x1)x5
Chins +20x4x4
OHP 68x6x3
RDL 120x6x3

All good.

11.03
LBBS 193x1; 150x5x3, 150x4x4
Bench 122x1; 95x5x8
Sumo deadlift 185x5
OHP 62x8x2
Chins bw x28 @ 6 mins

Session duration: 1h 30 mins

All the bench reps were fast, so saw no need to drop to 4-rep sets. High intensity deads after high volume squatting is starting to suck (and exceed ~48h recoverable volume), so I need to start thinking about how I'm going to structure things when deadlift LP ends. Because of restrictions due to life logistics and stuff, I need to put the lengthiest workout on Sunday. I train at a chain of gyms, where the closest is a 3 minute walk from my apartment. The caveat is that I can't deadlift there. The closest gym that I can deadlift at is a fair bit further away, and that's why I'd rather lift there when I have more time, i.e on Sunday. I suppose I could move things to a 4x/week template as well, provided total training time is not increased much. Maybe I'll just lose a little bit of squat volume on H-day, and replace it with a couple reps @80% on deads, followed by a few sets @70%. That should be manageable.

CoC #1.5 1 rep
CoC #1 9, 9, 8, 8

Time to get consistent with these, because my grip is weaksauce.

[tmpk]

13.03
LBBS 150x2, 160x2, 171x2, 182x1. Some residual soreness in legs/low back so played it safe.
Bench 95x4, 102x3, 110x2, 118x1; felt good so did 125x1@8 as well. Three wheels is close.
Power clean 88x3x3
Barbell row 88x7x3
DB pullover 36x8x3

Last three in a giant set.

Session duration: 50 mins.

[tmpk]

LBBS (171x3, then w/pause 171x1)x3
Bench (108x3, then w/pause 108x1)x5
Chins +22x4x4
RDL 123x6x3
OHP 69x6x3

Bench was good, low bar squats okay. Beyond a certain weight they just feel heavy and slow to me. But then, on vid, they look much faster than they felt. I've been doing RDLs with a bit of an exaggerated hips back-movement; lumbar no likey . Cueing "bar DOWN, not back" fixed it.

[tmpk]

18.03
HBBS 140x5x3, 140x4x3
Bench 126x1, 98x5x5, 98x4x3
Sumo deadlift 192.5x1, 160x4x3, 160x3x2
OHP 63x8x2

Ended fahves LP on deads, and will do a top single + some volume around 75% now. Opted for HBBS and no top single on squat because of increase in pull volume. The 90%-ish single goes on power day.

20.03
LBBS 152x2, 163x2, 174x2, 185x1, 195x1.
Bench 98x4, 105x3, 113x2, 120x1, 126x1, 130x1.
Barbell row 90x8x3
DB pullover 36x9x3

Top singles moved fine, @8 or so. Bench single ties my old PR, but I think this one was at a lower RPE.

23.03
Had to move Thursday's session to Friday.

LBBS 174x3x4
Bench 112x3x5. I may have actually done 6 sets, but forgot to log one. Counting is hard.
Chins +24x4x4
RDL 126x6x2
OHP 70x6x2

Cut the third set on RDL and press since next session is on Sunday. Also did some hanging leg raises. Doing these semi-regularly makes my back feel better.

[tmpk]

25.03
Gym closed earlier than usual, so I had to rush there to do deads+bench before they closed. Did the rest at the gym closest to my apartment afterwards.

Sumo deadlift 196x1; 163x4x3, 163x3x2
Bench 120x1; 100x5x4, 100x4x5.
HBBS 143x5x3, 143x4x3. Did these unbelted.
OHP 63x9, 63x8
Chins bw x5x7

Pulling fresh was nice. 196 was easy, no more than @7. Based on today's pull and squat performance I'd say I have 48h recoverable volume dialled in pretty well. Had planned for ~128kg for the heaviest bench single, but 120 felt off. Maybe fatigue from Friday, or maybe because I benched between pulls. Volume sets were easy though - the last sets were done with about 90s rest.

[tmpk]

27.03
LBBS 154x2, 165x2, 176x2, 187x1, 198x1
Bench 100x4, 107x3, 115x2, 122x1, 128x1, 133x1@8 PR
Barbell row 80x10x3
DB pullover 36x12x3

29.03
LBBS 176x3x4
Bench 115x3x5
Chins +25x4x4
RDL 127x6x3
OHP 70x6x3

In my log I have 132x1@9 as my heaviest ever bench, so 133x1 is a small PR. Squats are also moving into PR territory - 200x1@9.75 is my best, and I'll hit that next week. In fact, pretty much every workout henceforth is going to constitute either a volume or intensity PR... and I'm not grinding anything. Yea, this HPS stuff is working.

[tmpk]

01.04
Bench 125x1; 102x5x4, 102x4x5
HBBS (unbelted) 145x5x3, 145x4x3
OHP 64x9, 64x8

02.04
Sumo deadlift 200x1; 166x4x3, 166x3x2
Chins bw x36 in 7 minutes

Good lifting, squats in particular felt great. Deadlift single ties my PR, but this one was easier (and done in a more fatigued state).