An Attempt at Consistency

[Mike Longnecker]

7/20

Floor press. Did these one hand at a time, working out with my wife and we only have 2 handles right now.

4x6x45-Pretty good weight. May slap on 2.5 next go around and LP it.

Pushups
4x6

Plate flat flies
2x12x10s nice and slow.

[Mike Longnecker]

7/24

1 arm DB Shoulder Press-maybe more like circus presses at the end of sets. I have some side lean going on. Two arms at a time reduces that, but I like keeping one heavier dumbbell loaded up for later on.

Next jump has to be 35 thanks to my current plates. So trying some reps.

Target-50 Reps
27.5 x 8, 10, 10, 10, 6, 6

DB Rows
55x8x3-doing these one arm at a time, split style with my opposite hand on a dresser. Feels like all lat and no trap. Odd.

Chins
3x3 bw

Going to try more of these half body sessions. Shoulders/back, chest/arms, legs or something like that. Trying not to overthink anything.

[Mike Longnecker]

7/25

DB Front Squats
55sx6x3

DB 1 Hand Power Clean
55x6x2

DB RDL
55sx6x2

Shrugs
55sx15


So much soreness. I smoked myself yesterday.

Also, DB Front Squats are much less awkward than giant dumbbell front squats.

[Mike Longnecker]

Been up for 24 hours. Just worked 12.5.

Hit the gym on the drive home

KB swing 2 hand
40x15

Deadlift semi sumo-This is probably going to be my favored stance from here on out. Feels natural.
135x5
205x3
245x3
275x3- this surprised me. No that is not very much weight. But the end of my LP took me to 315x5 at a bw of 225. I'm 190 this morning, nothing much in my tank. Felt good.

Chins supersetted with Pushups
4, 3, 3, 2

Pushups
8, 8, 3



It sure would be nice to squat and deadlift twice a week and fill in upper body stuff with dumbbells at home. That might be a lofty goal. But it felt so good to hold a barbell again!!

[Mike Longnecker]

I understand right now I am a confusing mixture of things.

Low Bar Back Squat! .I have not squatted since 3/24/19. How did this happen. Baby O was born 5/17/19. Might be part of it!

5x45
5x95
135x5x3 easy peasy

Wrist wraps and focusing and creating a shelf.

Chins
4, 2


Eventual goal here would be maybe this

Day 1
Squat volume
Deadlift intensity

Day 2
Chest and shoulders at home.

Day 3
Back and Arms at home.

Day 4
Squat Intensity
Deadlift Volume
.
Until then, the goal is hit the gym for a squat or deadlift 2x a week. Do upper body stuff at home twice a week.

[Mike Longnecker]

7/29 after sleeping and eating

Floor Press-LP continues
47.5x5x3

OH DB Press
35x5x3

Delt Trifecta
10sx12
15sx12

[Mike Longnecker]

7/31
Up for 24 hours. Was going to squat and dead then realized gym would not be open for another hour. I need to go to bed.

DB Rows
57.5x8x3
Set of krocs at the end
75x8

Chins
4, 2

Band assisted pullups/chins

Curls for the gurls.
25x8 slow with squeeze
25x 4,3

10x15

[Mike Longnecker]

Bought some 2.5 pound plates from microgainz so my wife and I can LP all upper body lifts.

$30 shipped, not too shabby for American made!!

[Mike Longnecker]

8/3
Been up for 18 hours and did not sleep well yesterday.

Squat-funny how I don't feel near as good this go around as I did last squat session.

145x5x3-Going to milk a few 10 pound jumps. 2 minutes between sets. Last week form felt so good. This week I'm a little bit all over the place. Need to find the bounce and stay tight through it. Depth not an issue, if anything going a bit deep.

Deadlift-always Coan width, always no shoes, belt on sets over 225. Just my comfort zone. Belt seemed uncomfortable today. Weird. I am on hole 8. Pretty sure I used to be on 4.

275x3, 1

Snatch Grip DL
135x8


I am actually getting a week off work, but Tuesday is bachelor party, Wednesday rehearsal and Thursday wedding for my brother in law. So not much rest going to happen!

[Mike Longnecker]

So much wedding stuff this week and so little sleep. Average like 4-5 hours a night all week.

8/7
Random 10 minute workout
Snatchesx30
Cleansx30
Cleansx55

Tried to push press 55 for triples. Right side no problem. Left side almost dropped it on my head. Too heavy. No shoulder stability to lock it out.

Rowsx55

Pressesx30


8/8
Ran into Noulders. He said man you're looking skinny compared to the last time we spoke! That's good and bad.

C4 and creatine preworkout

Squat- dislocated my left shoulder a month ago and felt it today.
155x5x3-2 minutes between sets which is tortuous on c4.

Deadlift
225x6

SGDL
155x8

Chinsxbw shoulder width 3 minutes
3, 1, 1, 1, 1, 1, 2

1, 1, 1, 1 in 2 minutes ish close grip