An Attempt at Consistency

[Mike Longnecker]

12/23
BLS W3D4
Squat
195x6
205x6
215x6 brutal

Front Squat- upper back strength is holding me back
150x6
155x6
160x4

RDL
165x6
175x6
185x6

[Mike Longnecker]

12/25

A Merry Christmas PR for flat bench!

Thankful for our Savior Who humbled Himself to be born into our sick, dying world! There is hope for all that trust in His Name.

I think I'm wasting a rep on each set at setup. I've been kicking them up to my chest with my knees and pressing them up while sitting. Haven't been counting it as a rep. Going to watch some videos how others do this. My shoulders really appreciate the dumbbells so I stick with them for now.
DB Flat Bench
60x6-PR
65x4-PR
65x3
55x6

Incline
55x5
55x4
55x1 plus 45x4-bench shifted funny on me and I was struggling to get the dumbbells into position and wasted a lot of energy so I dropped to 45s quick.

I may need to back off on these to 50s since I have been starting off with a heavy flat bench.

Tricep Pushdown
110x6
120x6
130x6-PR

Facepulls
60x8
80x8

[Mike Longnecker]

12/27
BLS W4D2
Deadlift-tough
265 6
275 6
285 6

DB Rows
75 6
80 6
75 6

Lat Pulldown-finding progression on these tough
12/10 3/3
11 6
11 6

EZ Curl
85 6
90 5
90 4

[Mike Longnecker]

12/30
BLS W4D3

Press-belt and wraps
95x6-PR for 6
100x5-PR for 5
100x4

Lateral Raises-i may soon swap to seated db press in lieu of these. Not a big fan of the shoulder clickage.
30sx10x3

Rear Delt Raises
35sx10x3

DB Shrugs
100sx10-these eat my hands up.

BB Shrugs
225x10
235x9

[Mike Longnecker]

Happy New Year!
Rough 13 hour shift today on 4 hours sleep. Balls to the wall on my feet all day. Worked 26 hours and slept 8 last 2 days.

Squat
225x4x3-give me a better day and I'll get 6.

Front Squat- switched from 6 to a triple, 30 seconds max rest, another triple.
160x3, 2
160x3,3 PR
165x3, 2 PR

RDL Hook Grip
195x6- PR
195x6-oops forgot to add weight
205x6-PR

[Mike Longnecker]

1/4
BLS W5D1- staying consistent
Still sticking with 3-4 minutes rest.
Flat DB Bench
65x5-PR
65x5
65x3
55x6

Incline Bench
55x6-PR
60x4-PR
60x4
60x

Seated DB Press-decided to add in a little volume here, hence the higher reps.
30sx8x3

Normally do cable Pushdowns but somebody with gloves jumped in and didn't leave. People are dumb sometimes.
So behind the neck db tricep press.
30x8
40x8
He jumped off
130x6

[Mike Longnecker]

1/8
BLS W5D2

Deadlift
295x6-forgot my belt oops
305x4-tough but went up anyway
315x3- recent training PR!

DB Row
80x6
85x6
85x6

Lat Pulldown
12x5
10x6
10x6

EZ Curl
85x6-misload wanted 90
95x4
80x6
60,40x6,6

[Mike Longnecker]

Run with my wife and kids this morning pushing the stroller. Little over 2 miles, unknown time. Pretty rough after deadlifts yesterday.

[Mike Longnecker]

1/11
BLS W5 D3

Press
100x6-PR for 6!
105x3-PR for 3!
100x5-was able to push these behind my head. Finally getting the feel of that.

Seated Back Supported DB Press
40sx6
45sx6
40sx6-went down in weight to be sure I could get full ROM. 45s next week. I feel I will get more from these than from laterals.

Rear Delt Raise
40sx10
40sx10
40sx8-did 10 but not full ROM

DB alt curls
35sx8
35s, 30sx5,3

[Mike Longnecker]

That Press is a tie lifetime PR. Hit two triples at 105 doing the 4 day TM in 2019. BW was over 220 back then. I'm 205ish currently.