HPM Reloaded 2.0

Training Training Logs
21

Wed 23/03/11

FS: Current MTW: 275 1RM: 330

Act: Plyo P/U off a bench

A. Dec. BP: 132 x 5 / 165 x 5 / 198 x 3 / 220 x 3 / 237 x 3 / 253 x 3 / 275 x 3 /

286 x 2 - second rep was slow, so I stopped it there

308 x 1

330 x 1

220 x 12

B1. Rolling EZ Floor Ext: 12-15 reps
B2. Tri rope pulldowns: 12-15 reps
repeated 3 times

C1. Bench dips: 15-20 reps
C2. Band pulldowns: 15-20 reps
C3. Side Lateral Raise: 12 reps
repeated twice

It became apparent about 1/2 way through ramping that I was going to have troubles hitting a PR or making a new MTW - the front of my delts were flamming up.
So the main goal was to get to the weights that I hit before - which I was able to do, so I’m very pleased with how it went. It’s been a very good week.

Here’s an updated photo.

22

Song of the week:

23

Sat 26/03/11

Lats:

A. Tri grip pulldown to face + 2 sec holds - 4 sets
B. Thib pulldown + 2 sec holds - 5 sets
C1. Straight arm pulldown
C2. V-grip pulldown 4 s/sets + lat stretch at end of each s/s

Biceps

A. EZ preacher close grip curl 2 top sets 8-12 reps + 2 sets partials
B. Hammer curls 1 top set 10 reps + 3 sets of various iso holds

Knuckle is still swelling up now and then, pretty sure there’s a bit of liquid there as well.
It doesn’t cause too much pain, very minimal - just annoying.

24

Sun 27/03/11

Did a bit of headland climbing, my arms(forearms especially) were spent - so I didn’t feel the need for an NC.

Mon 28/03/11

Wk 17

Going for another HPM cycle; it’s kicking my arse, but it seems to be paying off.
Could be the last hurrah - see what happens.
I’m also using slightly bigger jumps when ramping; this was how I did it when I first started and it seemed to work well. (It’s not the way that it was written in the article)

MTW’s
OHP: 154
BP: 237
Dec. BP: 248

FS: 231
DL: 347

(Only small increases in the lower body lifts)

AM

A1. OHP: 0 / 74 / 94 / 114 / 134 / 154 / 134 / 144 / 154 / 134
A2. Staggered sets of: Power shrugs (5)

B1. BP: 237 / 217 / 227 / 237 / 217
B2. Staggered sets of: Cable face pulls (5)

C1. Dec. BP: 248 / 228 / 238 / 248 / 228
C2. Staggered sets of: Bent over flyes (4)

PM

A. Box Jumps: side/front/side x 5
B. FS (heels elevated): 0 / 71 / 111 / 151 / 191 / 231 / 151 / 191 / 231 / 151
C. Hanging leg raises: 10, 8, 8, 8
D. Planks - normal + sides

25

Tues 29/03/11

AM

A1. OHP: 0 / 74 / 94 / 114 / 134 / 154 / 134 / 144 / 154 / 134
A2. Staggered sets of: Power shrugs (4)

B1. BP: 237 / 217 / 227 / 237 / 217
B2. Staggered sets of: Cable face pulls (4)

C1. Dec. BP: 248 / 228 / 238 / 248 / 228
C2. Staggered sets of: Band pull aparts (4)

PM

A. DL: 0 / 187 / 227 / 267 / 307 / 347 / 267 / 307 / 347 /267
B. Frankenstein walks:
80 @ 50m
110 @ 50m
130 @ 50m
150 @ 50m
165 @ 50m

I don’t get as much of a reaction with the frankenstein walks as opposed to the bent knee sled drag - so going for a longer distance at a very slow pace seems to get a good response.