Mike's YNDTP program

[MBasic]

4-15-2017 SAT.

Back still fucked, day6.
Deload week

FSQT:
95*5; 165 3*5

OHS:
95 3*5.
95 6*1...Slowly moving grip in. Last two @ clean grip

SUPINATED BB ROWS:
145*5; 175 3*5

FUCK

[MBasic]

"starting over"

4-17-2017 MON

-FRONT SQUAT-
. 95 2x5; 145x5; 195x1; 235x1; +belt 260x1; 205 3x5
. 260 wasn't bad at all; 205 felt harder than it should of; form got worse thru those sets
. i believe I MAY have hurt my lower back on the first 205 set, but left side this time
. felt a slight pop; finished set/workout . . .started to have these warm feelz...was a little stiff.
. i bet when i wake up tomorrow, its going to be stiff
. fuck

-O.H.P.-
. 95 2x5; 135x5; 155x2; 175 4x5
. nothing to say here; felt harder than should; certain level of detraining is to be expected

-SNG WTFs-
. 135 2x5; 185x3; 235 3x5

BW after 217.6
__________________________________________________

edit 4-18 Tues

New back tweek (low left side) seems to have survived last night's sleep.
Minimal stiffness this morning. Nothing like like last Sunday.
Previous tweek (low right side) seems to be subsided somewhat.

[MBasic]

4-19-2017 WED

Back still fucked, just a little

-CLEAN DL-
. keeping hips low; maintaining same back angle in 1st pull
. 135 2x5; 225x5; 280x1; 335x5

-R.D.L.-
. 135x5; 205x3; 255x1; 285 3x5

-CGBP-
. 135 2x5; 175x5; 195x3; 215 4x5 ez pz, but slower than it should be

-CHIN UPs-
. strict, pause at bottom, touching bleow clavicle, 4x5 just BW

[MBasic]

4-21-2017 FRI
"light day"

-FSQT-
. 45 2x5; 115x5; 165 3x5

-CNG OHS-
. 45 2x5; 95x5; 100x5; 105x5

-SUPINATED ROWS-
. 145x5; 185 4x5 ezpz

[MBasic]

4-24-2017 MON

FSQT:
45x5; 95x5; 135x5; 175x3; 215x1; 245x1; 265x1 w/belt; 235x5; 205 2x5 (corrected, see below**)

OHP:
45x10, x5; 95x5; 135x4; 160x1; 180 4x5

SNG WTFs:
155x5; 205x3; 245 3x5

squats felt good/east starting off; 265 felt good; 215 was shit . . . . and so on.

_______________________________________________

**Edit: today I was down in the dumps.
I just now 6 hours later realize, I miss loaded my first back off set.
I was PLANNING to do 265x1 & 215 3x5 . . . but the 1st 215 set felt like total dog shit.
I thought, "man, the heavy single really took the mojo outta me".
But 265x1 moved well, like coulda done triple (90%1RM is what I Rx'd).
I even backed the 215 down to 205 for the last two worksets.
Last week I did 260x1 & 205 3x5 . . . after this: I thought this shit is going nowhere. No progress basically. Sideways. Fuck me

B U T !!! Turns out, looking at my videos. 215 was really 235; and 205 was really 225.
I had left some ten's on there. So happy now.
This is actually slightly MORE than next week weights (was planning to do 225 3x5 for work sets next week).

Funny shit. So stupid of me 1!!

I'll program a very slight increase on the 3x5 worksets next week, allow my body to catch up with the mistake.
I'll take the heavy single up a notch though.

[MBasic]

4-26-2017 WED

-CLEAN DL-
. 135 2x5; 225 2x3; 295x1; 345x5
. lost hookgrip on last rep, but pretty much did 2/3s of the rep

-R.D.L.-
. 135x5; 205x4; 255x2; 300 3x5

-CGBP-
. 135 2x5; 175x5; 205x3; 225 5x5 ezpz

-CHIN UPS-
. just BW 5x5
. super strict, pause at bottom, first 2-3 reps on each set to nipple lines

....if everything goes right, next week should be back to pre-deload weights for Fsqt and RDLs

[Christopher John]

I'll take the heavy single up a notch though.

Heavy singles are addictive. I would totally eschew volume and just do loads of heavy singles if I a) had the time and b) wouldn't crash and burn.

[Chris McCarthy]

How's the back? Good to see the weights getting back up there again.

Agree with Chris on the heavy singles!

[MBasic]

How's the back?

the ghost of the injury is still there; not affecting lifting; still sore

Good to see the weights getting back up there again.

you do know this log is in pounds, not kilos

Agree with Chris on the heavy singles!

Heavy singles are addictive. I would totally eschew volume and just do loads of heavy singles if I a) had the time and b) wouldn't crash and burn.

yeah, although I like them, they don't like me, I figure keep something hvy in there to maintain somekind of CNS-intensity

__________________________________________________ ___________

4/28/2017 FRI - LIGHT DAY

-FRONT SQUAT-
. 95 2x5; 145x5; 175 3x5

-CNG OHS-
. 45x5; 95x5; 105x5; 115x5; 145x1 w/ 5 sec hold in bottom

-SUPINATED BB ROW-
. 145x5; 190 5x5

-SQUAT JERK- (play)
. 45x5; 95x3; 115x2; 135x1; 155 3x1



today I saw the same trainer mentioned in my 'gym hilarious' post . . . had a group of about 10 middle aged peeps.
One guy failed a squat forwards.
He and his spotter got caught in an awkward-conjoined-twins-spoon-hug-mexican-standoff-stalemate-thingy.
The lifter did a radical good morning, with the weight so far in front, they could not get back to a balanced position.
They were too low to get into the J-hooks.
The safety arms were set a maximum low of course.
There was nothing I really could do but watch.
After about 5 sec . . .they got it racked.
The trainer was very nonchalant about the whole ordeal, didn't even run over (the group was spread out over 3 separate stations).
Didn't even ask if the dude was hurt; as his T. and L. spine was massive flexed forward during the fiasco.
Asked him what he did wrong, like it was some kind of teachable moment. Something about his knees.
So "Moar weight, carry on". Moar sets.
Did not fix safeties.
__________________________________________________ ____

In other news, I ripped out a pair of jeans. Never have done this.
And the back up pair was awfully tight in the upper leg and butt.
Waist is always loose (36"W on label)
My weight hovers around the same 217-220. 218 yesterday.
Can't believe it cuz I'm weak as fuck and still using baby weights.
Maybe I just need to buck up now and try heavier weights.
Maybe there is some new meat there and I'm just not accustomed to using it.
Doubt it. We will see.

[MBasic]

5-1-2017 MON

-FRONT SQUAT-
. 95 2x5; 135x5; 205x2; 230x1; 255 belt x1; 275 belt x1; 245 belt x5; 205 3x5

-O.H.P.-
. work up to . . . 185 4x5 . . . but failed very last rep
. front squats first taking considerable mojo outta me im sure

-HIGH HANG/TALL SNATCH-
. 95x2; 105x2; 115x2; 125x2; 135x2; 145 M,M; 145 M,M; 145 1,M suck