An Attempt at Consistency

[Mike Longnecker]

8/27

While my wife did her PT at the house

Floor DB Press-1 hand at a time
3x5x57.5-heavy. Left arm struggling

Standing DB Press-2 simultaneously strict
3x5x35s

I need to get back into barbell pressing.

[Mike Longnecker]

Missed training by accident. Woke up early this afternoon to train and forgot the gym closes at 1 on Saturdays. Stupid.

Chinsxbw
5x5! Volume PR

A bunch of different grips with double bands
Probably 15 total reps

Dumbbell deadlift
105x10x3

Swings
25x10
55x10
105x5-ugly

Double banded chair Dips. These are sketchy but come close to hitting the ROM
6, 8, 8, 9

[Mike Longnecker]

8/31
Very sore from last session.
Very tired. Almost a 14 hour shift. 40 hour nightshift weekend. Tried to eat and caffeinate to make up for it but feeling very fatigued. I did an easy 25000 steps at work last night I'm sure.

Squat
3x5x205-last reps were grindy. 3.5 minutes between sets.

Deadlift
5x275

Curls
45x5x3 easy obviously

[Mike Longnecker]

Press Day 9/2

Going to see if I can't do some kind of pressing 2x a week

Press-been listening to BBL and realized I was gripping the bar wrong all this time. I was doing external instead of internal rotation. Dur.
Guy grunting in the next room like he's dying. 😂

2x5x45
5x65
5x5x75 with belt-2 minutes between sets. Gosh my quads get sore with these. Going to microload right off the bat. Picked a good work weight. Not sure if I will do 2 volume days or a volume and an intensity.

[Mike Longnecker]

Intensity Press Testing
9/4
45x8
65x5
85x1
95x1
105x1
115xNope

I don't know what my previous press PR was. I know on the short 4 day TM I got up to 105 for 5 triples or doubles.

Incline DB Bench
3x5x55s- PR? This is one click up from flat. Always.
Obviously volume day was easy yesterday to be able to do this today. Also just finished a 13 hour shift. Been awake for 17 hours.

[Mike Longnecker]

9/5
It's either diet or just the SRA cycle. I thought I would be sufficiently recovered to hit 3x5x210 but grooving was tough and reps were all very heavy. It may be I'm just not getting enough squat volume in or I may need to just eat more. We will see. Personally I would rather do 5x5 one day with an intensity day later on in the week then hammer gobs of food to drive up 3x5 twice a week.

Squat
3x5x210 4 minutes rest
Definitely let my elbows take too much of this.

Chins-3 minutes rest
5, 5, 5- last last 2 reps were just barely there

[Mike Longnecker]

Since my early 20s dairy products have given me psoriasis. Not real bad if I don't go crazy, but last time I started hitting the milk and whey or even just milk or whey it got bad. So, in an effort to get some more protein in me, I just ordered a 7 pound tub of pea protein. Actually cheaper than whey, and says it contains all 9 bcaas as it is an amino acid. Goal will be 2 shakes a day. Training days with chocolate milk. That means 2 shakes on training days will be

660 cal
59 grams of protein
20 g fat
65 ish carbs

Non training days
240 cal
46 g protein
4 g fat
Less than 5 carbs.

I really have been prioritizing protein in the forms of tuna, cottage cheese, and chicken breast. So I think the additional protein will be very beneficial.

[Mike Longnecker]

Chest and shoulders with my wife
9/7

Floor Press
65x3x4

Seated DB Press
25x8x3

Double banded dips
8,8
Tucked elbows
6

[Mike Longnecker]

9/10

Experimented with thumbs around the bar today. Was able to get tight and zero elbow or bicep pain. Last squat session ended with a bicep pump it was that bad. Lots of wrist pressure though so I wrapped them.

Squat-sweet thumbs around the bar
3x5x215- these went up pretty good. Better than last go around.
4 minutes rest. I have more pounds to add!

Deadlift
5x285-remember chalk next time. So slippery from sweat.

Press
5x5x80-belted no wrist wraps
2 minutes rest
As these get heavier doing them on heavy deadlift day probably won't work?
Interestingly enough these aggravated my right bicep.

[Mike Longnecker]

9/11
Some upper body stuff at home

Db rows
55x8x3

Chins/pullups
Multiple grips. 4-6 sets. No bands and bands.

Bicep curls
50x8, 6

25sx8x2