3/7/11
Upper body pressing Week 1 Day 2
Incline plyo push up
Bwx4x3
Overhead press staggered w/ overhead position trap raises
45x3 50x3 60x3 70x3 80x3 90x3 80x3 85x3 90x3 80x3
Close grip bench press staggered w/ TRX rear delt flies
95x3 105x3 115x3 125x3 115x3 120x3 125x2 (It fell on my chest!)
*I dont know why that last one was so hard. Once i got to close grip, my reps felt slow. I stopped close grip presses right there.
Bench press
125x3 135x3 125x3 135x3 140x3 130x3 135x3(GRINDERRR)
*I stopped the workout right there. I had to drop the weight when i got to 135 because i felt like i still had to get used to it. The reps were slow and i decided that was enough. I fatigued way too early on.
Front squat
45x3 85x3 95x3 105x3 115x3 125x3 105x3 115x3 125x3(Grinderrr) 105x3
*I had to go five pounds heavier since everyone was using 2.5lb plates. Go figure.
*Wow, today was not that great of a workout. I felt fine but my performance was sub-par.
*I ate a shitload when i came home. I had a nice roast waitin for me. Ate it all…
3/8/11
Neural charge workout
Push press
45x3 55x3 65x3 75x3 85x2x3 75x3
Frog depth jumps
BWx7x5
Whole body plyo push up
BWx7x3
*Overall good workout. Got my heart pumpin and i am in a much better mood after that.
3/9/11
Lower body pressing Week 1 Day 2
Front Squat
45x3 80x3 90x3 100x3 110x3 120x3 100x3 110x2x3 120x3 100x3
*Added an extra set of 110 because i felt i needed to get used to weight before i got up to 120
Deadlifts
155x3 165x3 175x3 185x3 195x3 205x3 175x3 185x3 195x3 205x3 175x3
*I went up to 205(Which is 10lbs over my MTW) because i felt that 205 was going up fast enough, so why not.
Bench press
45x3 100x3 110x3 120x3 130x3 140x3 130x3 135x3 140x3 130x3 135x3 140x3 130x3
*Felt like doing a double wave because i felt good
3/10/11
Lower Body Pressing Week 1 Day 2
Front Squat
55x3 80x3 90x3 100x3 110x3 120x3 100x3 110x3 120x3 120x3 100x3
*Felt like doing a little extra work since i had to workout at my house and i wasn’t able to deadlifts. If it was nice out i would of done them outside but i am not allowed to do them inside anymore
Bench press
45x2x3 100x3 110x3 120x3 130x3 145x3 135x2x3 145x3 135x3
*When i was in the middle of ramping the weight up, i dropped my 2.5 pounder on the floor and it broke. SO i was stuck with going up to 145. I got up suprisingly fast so that is good
Band pressdowns
2x15
*Shitty day, Shitty workout, and I felt shitty overall. But, at least i was able to workout. I feel like making those deadlifts up on saturday when i do my Lat’s and Bi’s session.
3/13/11
Lat’s and bi’s Week 1 Day 1
Chin ups
BWx3x6-8
*REALLY need to work on these because by the third set i was struggling to get 4.
V bar pulldown w/hold
5x8-12x110
Lat pull supersetted w/straight arm pulldown
4x8-12x110
4x8-10x40
Preacher curl
3x6-10x50
Alt. DB hammer curl
3x10x20
Deadlifts
135xsomexsome 155x2x3 165x2x3 175x2x3 185x2x3 195x3
*Felt like doing these since i didn’t do them friday. I just did a single ramp stopping when i felt no acceleration.
*The workout was pretty good except for curls. I HATE CURLS. I dont know what is wrong with me because every other teenage boy spends hours on bi’s but not a single set on legs. Oh well their loss.
*Felt a really good pump in my back
*I wasn’t on for two days due to hockey playoffs but since they are over now, I can put all my efforts towards lifting.
3/14/11
Upper body pressing Week 2 Day 1
Military Press staggered w/trap raises
45x2x3 60x3 70x3 80x3 90x3 80x3 85x3 90x3 80x3 85x3 90x3 80x3
*90 the first time around felt real slow but i knew it was because i wasn’t properly activated.
Close Grip Bench Press staggered w/rear delt flyes
95x3 105x3 115x3 125x3 115x2x3 120x2x3 125x2x3 115x3
*These felt good and fast
Bench Press
125x3 135x3 125x2x3 130x3 135x3
*Stopped these since the last one felt like a grinder
Front Squat
45x3 80x3 90x3 100x3 110x2x3 120x3 100x3 110x3 120x2x3 100x3
*These were hard but they were going up fast. I felt like doing another 110 on the ramp to get used to the weight
*The workout was somewhat good and somewhat not. The close grip bench and front squat were good but the bench was slow and i was even 5lbs under my MTW. I think it is because i bench heavier at my house than the gym, so from now on 135 will be my MTW at the gym considering i sometimes struggle with that.
*I am not following any paticular type of wave loading like the orginal HPM, I tend to autoregulate and go by feel. I think this is better because if i am feeling good i can do more and if i feel shitty i can do less.
3/15/11
Upper Body Pressing Week 2 Day 2
Military Press staggered w/trap raises
45x3 60x3 70x3 80x3 90x3 80x3 85x3 90x3 80x3
Close Grip Bench Press staggered w/rear delt trx flies
95x3 105x3 115x3 125x3 115x2x3 120x2x3 125x3 115x3
Bench Press
125x2x3 135x3 125x2x3 130x2x3 135x2x3 125x3
Front Squat
45x3 80x3 90x3 100x2x3 110x2x3 120x2x3 100x3
*Overall workout was decent. I wanted to emphasize bench today since i didnt get alot yesterday so i didnt do much on Military Press.
*I did a quick ramp on front squats because i was pressed for time but i still felt in my legs
*Acceleration was good on both bench exercises
*Squats could have been faster but that’s alright.
3/17/11
Lower Body Pressing Week 2 Day 1
Front Squats
45x3 80x3 90x3 100x3 110x2x3 120x3 100x2x3 110x2x3 120x3 100x3
*These felt slow and i wasn’t into yet
Deadlifts
135x3 165x3 175x3 185x3 195x3 205x3 175x3 185x3 195x3
*Stopped after 195 because i thought my brains were gonna explode. These were really hard today for some reason.
Bench Press staggered w/TRX rear delt flyes
95x3 105x3 115x3 125x3 135x3 125x2x3 130x2x3 135x2x3 125x3
*These felt quick and i felt way better about these than lower body lifts
*I feel like i have way more explosiveness in my upper body than my lower body.
*I feel like i have doubts about this program. Maybe it is because i didn’t know what to expect. This is a whole different philosphy than what i was taught from my trainer.
*I am starting to get used to accelerating though which is a good sign.
*PRE WORKOUT WEIGHT:153.1 lbs
3/18/11
Last night after my workout, i was thinking… What am i doing with this program? I know you’re supposed to stick to your program and stop being a pussy, but if i really don’t feel like i am advanced enough for High performance mass. Should i stop and start something more basic? I have been thinking i should do either a Starting strength, Texas method, or a 5/3/1. I dont know which direction to go. If someone could help me out i would appreciate it. I was thinking i should start with Texas Method then go to 5/3/1 and go from there. Or should i even go to starting strength and move up to texas method and then finally to 5/3/1. This is because of the rate of gains.In starting strength, you progress workout to workout, while in texas method, you progress week to week, and in 5/3/1, you progress month to month. If anyone could give me some suggestions i would aprreciate it.
3/19/11
I decided i would start starting strength and get my lifts up until i try something more advanced like HPM. So here is my first day of training
Squat
Warm ups
145x3x5
*These were hard i may only go up by 5 next time.
Bench Press
Warm ups
135x3x5
*This felt good, most likely go up next time
Deadlift
Warmups
205x5
*I was suprised by how high this was considering i was wiped out by squats
Assisted Dips
1x14 (40lbs)
1x9 (20lbs)
- I need to do these before i can get enough reps on the free one
*overall i was suprised by how hard this was
*Cant wait for next workout
3/21/11
Workout B Day 1
Squat
Warm ups
150x3x5
*I’ll probably stay with these on wednesday. These were hard as hell
Military Press
Warm ups
85x3x5
*Felt fairly hard but not like the squats
Power Cleans
Warm ups
25x3x5
*Probably could have done more but i have only done hang cleans, so i didn’t know what to expect.
Chin ups
10,8,7
*These were hard and hopefully after a while i can get some good pulling strength
Planks
2:30 mins
*Had extra time so i thought i would do these
*Good workout, really felt it in my legs. I am liking this a lot so far. It is so simple and that is what i love. My weight was 155.5 lbs pre workout.
3/23/11
Workout A Day 2
Squat
Warm ups
150x3x5
*These felt easier than last time but i may only go up by 5 next time because they were still hard
Bench Press
Warm ups
140x3x5
*My form felt off on the bench press today, i dont know why though
Deadlift
Warm ups
215x1x5
*I went up 10 pounds so that was good. I hate squared plates… It’s so hard to do deadlifts with them because they never land equally.
Assisted Dips
20lb assistance-14,9
*I might move on to the free one soon and see how much i can get with that. Yes, i know i’m a pussy
*Good workout, Squats felt good but still heavy. I dont know why my squat numbers aren’t going up in 10lb increments like i should be doing but i can barely get past 150. Bench felt a little off but still got that weight up and will most likely move up to 145 next workout. Deadlifts felt great got 215 and will move on to two plates!!!(I’m still a pussy)
3/25/11
Workout B Day 2
Squats
Warm ups
155x3x5
*Decently hard debating on whether i should move up or not
Military press
Warm ups
90x3x5
*These felt awesome
Powercleans
Warm ups
105x5x3
*These were awesome too. Really felt it in the legs as i was using alot of leg drive to get the bar up.
Chin ups
9,6,5
*Overall workout felt good and i am steadily improving
3/28/11
Workout A Day 3
Squats
Warm ups
155x3x5
*Stayed with these and worked on my form and getting used to the weight. These weren’t too bad.
Bench Press
Warm ups
145x3x5
*These were pretty hard debating on whether i should go up or not, Probably will.
Deadlift
Warm ups
225x5
*2 plates, haha finally. These keep improving every week.
Barbell curls
45x3xalot
*Did these since i worked out at my house and i dont have a dip bar. I got teh pumpzzzz.
*Good workout, records on Bench and Deadlifts. I just gotta get that squat UPPP.
4/4/11
Workout B Day 3
*I didn’t workout for week because i was on vacation. So im back into it again.
Squats
Warm ups
135x3x5
*These were pretty hard but i wanted to reset because 160 was really hard.
Military Press
Warm ups
95x3x5
*These were decently hard but i will still move up tp 100
Power cleans
105x5x3
*These felt really fast
Chin ups
8,6,6
4/6/11
Workout A Day 4
Squats
Warm ups
145x3x5
*Im glad i reset because this way i wont stall as fast as i did last time.
Bench Press
Warm ups
135x3x5
*I reset these back to where i started because since i was on vacation i didnt bench for 10 days.
Deadlift
Warm ups
215x3x5
*I also reset these back
Dips
8,7
*First time i ever did free dips
*Overall good as i am gettin back into the swing of things even though i only missed 5 days
4/8/11
Workout B Day 4
Squats
Warm ups
145x3x5
*Before i moved up the weight i really wanted to dominate the weight.
Military Press
Warm ups
100x3x5
*These were really hard. I will probably stay with these next time
Powercleans
Warm ups
115x5x3
*These felt great. The explosiveness was really good.
4/11/11
Workout A Day 5
Squats
Warm ups
155x3x5
*Felt i could make a bigger jump. These felt decent until the last set where it got really hard
Bench Press
Warm ups
145x3x5
*These were hard. Probably will stay with these on friday.
Deadlift
Warm ups
215x5
Push ups
3x20-30
*Did these since i worked out at home and i dont have a dip bar
4/13/11
Workout B Day 5
Squats
Warm ups
155x3x5
Military Press
Warm ups
105x3x5
Power Cleans
Warm ups
125x5x3
Chin ups
8,7,6
3/15/11
Workout A Day 6
Squats
Warm ups
155x3x5
*I was looking to go up. But i was weak today in squats. These were really hard and my form was not so good.
Bench Press
Warm ups
135x4,5,4
*It only got worse with these… These were really hard and i have no clue why.
Deadlift
Warm ups
205x5
*Again, these were hard
Dips
4,3
*Strength was really off today. Had probably one of my worst workouts today, motivation was not there and that is probably a contributing factor.