Michael's Log Michael's Log

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Thread: Michael's Log

  1. #1
    Join Date
    May 2011
    Posts
    202

    Default Michael's Log

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    I recently sent in my entry fee for the 2012 APA Raw National Championships in Defuniak Springs, FL on April 21st, so I thought I would move my log here. You can find my previous log here.

    Age: 29
    Sex: Male
    Height: 5'7"
    Weight: 184.5 lbs

    I'm using Texas Method style programming for my squat and deadlift, and I'm still using Starting Strength style programming for my presses.

    My main goal is to total 1100 at the meet. My secondary goals are to squat 400, bench 250, and deadlift 450.

    2/22/12:

    Squat: 45 x 5 x 2, 90 x 5, 135 x 3, 180 x 2, 230 x 5 x 2
    Press: 45 x 5 x 2, 65 x 5, 85 x 3, 105 x 2, 130 x 5 x 3
    Chins: BW + 35 x 5 x 3
    GHR: 3 x 10

  2. #2
    Join Date
    May 2011
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    202

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    2/24/12:

    Squat: 45 x 5 x 2, 115 x 5, 190 x 3, 260 x 2, 335 x 2
    Bench Press: 45 x 5 x 2, 85 x 5, 125 x 3, 165 x 2, 210 x 5 x 3
    Power Clean: 45 x 5 x 2, 75 x 5, 105 x 3, 135 x 2, 165 x 3 x 5

    I tried to narrow my stance about two inches on the squats, and I think it contributed to my failure. I'm going to return to my previous stance, make sure that I eat and sleep enough, and try 335 x 5 again next Friday.

  3. #3
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    May 2011
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    2/27/12: BW - 183.5 lb

    Squat: 45 x 5 x 2, 105 x 5, 165 x 3, 225 x 2, 290 x 5 x 5
    Press: 45 x 5 x 2, 65 x 5, 85 x 3, 110 x 2, 132.5 x 5, 4, 3
    Deadlift: 135 x 5 x 2, 210 x 3, 290 x 2, 370 x 5

    Conditioning: 30 minutes on the elliptical - average heart rate 143 bpm

    I'm in the Marines, so I have to cut a little body fat to stay within height and weight standards. I either need to weigh 175 lbs or less, or the difference between the circumference of my waist and the circumference of my neck needs to be small enough to register 19% body fat or less on the chart the Marines use. I'm planning on cutting to 19% on the chart then gaining back to 175 lbs and repeating the process until I'm 175 lbs or more at 19% or less. After that, I'll have to be more deliberate with my eating and try to gain lean weight.

    Waist: 38"
    Neck: 16"
    Calculated body fat: 25%

  4. #4
    Join Date
    May 2011
    Posts
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    2/29/12:

    Squat: 45 x 5 x 2, 95 x 5, 135 x 3, 185 x 2, 230 x 5 x 2
    Bench Press: 45 x 5 x 2, 95 x 5, 135 x 3, 175 x 2, 212.5 x 5 x 3
    Chins: BW + 37.5 x 5, 4, 4
    Back Extensions: BW x 10 x 2

  5. #5
    Join Date
    Feb 2009
    Location
    Brandon, MS
    Posts
    1,784

    Default

    Great lifts. I'll have some questions for you once I get in front of a computer.

  6. #6
    Join Date
    Jul 2011
    Location
    CT
    Posts
    1,114

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    Our lifts are very close at this point. I'll be following you log to see how you progress. KSCs recent comments on tm have been very helpful. Good luck on intensity day.

  7. #7
    Join Date
    May 2011
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    Quote Originally Posted by strong_over_matter View Post
    Good luck on intensity day.
    Thanks!

  8. #8
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    May 2011
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    3/2/12:

    Squat: 45 x 5 x 2, 115 x 5, 190 x 3, 260 x 2, 335 x 5
    Press: 45 x 5 x 2, 65 x 5, 85 x 3, 110 x 2, 132.5 x 5 x 3
    Power Clean: 45 x 5 x 2, 75 x 5, 105 x 3, 135 x 2, 167.5 x 3, 2, 3, 3, 3

    I barely completed the last rep of both squats and presses. I left the bar significantly in front of me on the third rep of the second set of power cleans and wasn't able to get under it fast enough to complete the rep. I pulled it plenty high, so I'll add 2.5 lbs for next week.

  9. #9
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    Jul 2011
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    CT
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    Nice job to get the 5 reps on the squat! 340 next week?!?

  10. #10
    Join Date
    May 2011
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    starting strength coach development program
    Quote Originally Posted by strong_over_matter View Post
    Nice job to get the 5 reps on the squat! 340 next week?!?
    Yes sir.

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