Mike D's Training log

[Mdemarco]

You got this, feeling sick is the best way. It means that at some point you will feel better than you do at that particular moment, and I bet it's during your second set

[Mdemarco]

8/27

Squat 405
OHP 182.5
Cleans 150

10 lb squat jump was a chore, but something told me to do it, and daaaamn 4 plates feels badass. Microloaded OHP, a few were a real grind, but they went up. Cleans are going to start going up a bit faster, I'm pullin and jumping the weight real high, I just have to work on racking and getting under faster. Trainer at the gym pointed it out. I feel real good about this workout, and I real glad that Im only deadlifting one time this week. I think I'm gonna start doing back extenstions and some form of barbell curls on one deadlift day as I can fee my CNS fraying a bit

[nmcmahan52]

awesome job on the 4 plate squat

[Mdemarco]

8/29

Squat 410 3x5
Bench 240 3x5
Chins at bodyweight -112 3x5

Decided a more advanced novice approach was needed now. Pulling heavy PR deadlifts 2x a week or power cleans was starting to wear me down. The plan is to treat chins like any other movement and reduce the assistance needed by 5-6 pounds each session, working up to a pure bodyweight 3x5 I'll add back extenstions in next week. I just felt stale as if my CNS was trying to tell me to relax a bit.
Current goals are all within reach so im ok with this. 60/-10/95 Gonna try a big pull on Friday before my weekend rest. Maybe 430 haven't really nailed it down yet.

[Mdemarco]

8/31

Squat 415
OHP 185
Deadlift 425

Deadlift was tough but all sets and reps were made. Big recovery weekend relaxation time needed. Kickin back, drinking a few rum and cokes and being proud of myself

[konkoba98]

Damn nice progress. I just passed 300 on squats, so I'm gonna celebrate with a nice Oregon IPA. I'll get the rum when I pass 400.

[Mdemarco]

12/7

Been a long time. I've moved back up to St. Louis and today is the first day of any lifting I've done since 8/31. I have excuses but none are really worth a shit other than to say life just got in the way of my goals. Today I decided I would just go in the gym and get the feel of the bar on my back again. Did a few lifts with just warmup weights, and decided that I wants to still be able to walk tomorrow so I took my first lift back light
Squat 315 3x5
Bench 215 3x5
Deadlifts -hamstrings were doing that painful cramp thing they do after a long layoff so I just said I'll get this on Monday

Cooled down with 10 minutes of medium speed bike. Monday I'll get much more hardcore. Probably do 325 or 330 squat, some overhead presses, and I'll try to deadlift 380-400. Nothing felt prohibitively heavy, I'm just out of lifting shape

[Mdemarco]

12/10

Squat 405 1x4 365 1x5 315 1x5 plus a lot of warmups becausemy legs were super sore
Overhead press 135 2x5 1551x5 first time since 8/31 doing these so I took it easy.
Deadlift 315 1x5. 405 didn't happen. Left my straps at home and couldn't get it up. Felt like my pec wanted to rip trying so I backed off. I'll warm up better and use straps Friday anD it will happen

5 min light bike cooldown and warmup waiting for guy to finish curls in my rack.