Age: 35
Height: 176 cm
Weight: 110 kg (hopefully less than 100 kg before the end of the year, edit: I never defined the year I hope)
I don't remember right now, but I did some kind of LP in 2009/2010, and lifted some in 2011. I remember getting to 3s*5r*140 kg on squat and partly dreading getting under the bar. Got a kid in 2011 and was derailed from training for a while. Started lifting once a week last autumn, but increased frequency to three times a week in February and did some kind of LP (just 2 lifts a day plus some conditioning, which did not work as well as I hoped). during May I surpassed the weights I lifted in 2010. Before the summer I did a bastardised HLM with 8/5/2 reps, which was fun but not as well designed as I had hoped. I'm just done with a short LP after summer, and have started on a more conventional HLM.
Best lifts:
Squat: 3s x 8r x 135 kg, 3s x 5r x 150 kg, 3s x 2r x 157.5 kg
Bench: 3s x 8r x 96 kg, 3s x 5r x 107.5 kg, 3s x 2r x 115 kg
Deadlift: 3s x 8r x 135 kg, 3s x 5r x 150 kg, 3s x 2r x 160 kg
Press: 3s x 8r x 58.5 kg, 3s x 5r x 66 kg, 3s x 2r x 72.5 kg
I am planning to do this for some weeks, I'll have to see how long it lasts. It would have been nice to get the 5x5 to the previous 3s x 5r.
| Monday | Wednesday | Friday |
| Squat heavy (1x1@8, 5x5@-20 %) | Front squat (3s x 5r) | Squat medium (4s x 5r x @-5 % from Monday's 5x5) |
| Bench heavy (1x1@8, 5x5@-20 %) | Press heavy (1x1@8, 5x5@-20 %) | Close grip bench (4s x 5r) |
| Rows (3s x 8r) | Deadlift heavy (1x1@8, 4s x 5r @-20 %) | Snatch grip deadlift (3s x 5r) |
| Press (3s x 8r @-15 % of 5x5) | Chins | Barbell curls (3s x 8r ) |
Edit, 14th of January 2019:
After the program above, I ran the BBM 3-day 7-week hypertrophy template. That was interesting, but I didn't measure any biceps or thighs, so don't know the eventual actual hypertropic results of it. I did not get weaker, more likely slightly stronger, and better conditioned. From today I will run 4 cycles (8 weeks) of the Montana Method. I'll add some BB curls, pullovers and some C2 rowing on Mondays, chins and prowler/farmer/suitcase carry on Wednesdays and chins and about 20-30 min of cycling on Fridays. I have little opportunity to train other days than Monday, Wednesday and Friday.
Edit, 13th of March 2019:
After 8 weeks (4 cycles of Montana Method), I am changing to something different again. The last two session on the Montana Method saw me hitting some PRs, so I am quite satisfied. I maybe should have continued a bit longer though. However, I am running in a relay on 11th of May and I want to beat my time from last year. I am starting in quite a bit better shape, but I need to make some time for more conditioning in the program. Also throwing some bodyweight stuff in for fun.
Edit, 5th of July 2019:
I have just finished 8 weeks of the Bridge 3.0 by Barbell Medicine. I had nice progress and would run it again. However, the sessions was quite long, even though I usually rested max 3 minutes. I could not do GPP on different days, so did both strength and GPP the same day. Just the three strength exercises often took closer to 1.5 hours, and the GPP would then take 0.5-1 hour in addition.
Edit, 28th of September 2019:
I've been running Average to Savage 2.0 2x a week since August. I just finished the 9th week, so almost half way (it is 21 weeks). I like it so far. It is basically two main lifts each day, and two supplementary plus some row variant. So 5 exercises. I also do curls, and add some conditioning at the end. I might not been as strong as I was at the end of the Bridge 3.0, but I get a lot done in 2 hours.
Edit, 4th of January, 2021:
So, 2020 happened, and it was a shitshow. I tried to expand my horizons a bit when the gym closed, and did Integral Strength from GMB. It is an interesting setup, and I'll probably continue doing some variation of that in the time going forward. I'm at home office, strongly recommended by the government, for the foreseeable future, and plan to continue doing some strength circuits, GMB Elements (quite fun!), and condition (want to get a good base so that I can run some later in the season) until the gyms opens again. With the gyms open I'll want to go back to lifting two days a least, and will probably ride my bike to work a 2-3 times a week. I also hope to lose some covid gains with regards to weight. At 115 kg now.
Edit, 27th of May, 2021:
This has been almost 200 days with closed gyms. Last gym session was in October I think. Now the gyms have opened again, and I plan to go 2 days a week (bike to work, shortish session, shower, then to work and bike home after work). I'll run three times a week too, and do some mobility and bodyweight stuff in between (GMB Handsome Hamstands and GMB Mobility, last session of Mobius today and previously finished Integral Strength).
