An Attempt at Consistency

[Mike Longnecker]

Today is to be back and Biceps but we are going to a trampoline park this evening. Hoping it doesn't wreck me too much and I can do that session tomorrow.

[Mike Longnecker]

Banged my right knee up pretty good at the park but not so bad I couldn't lift today.

BLS W8D2
Deadlift-these continue to go so well.
325x6-PR
335x4
335x3

Barbell Row-really dislike how these strain my lower back. Underhand.
135x5
155x6
175x6

Lat pulldown superset with cable row
Overhand wide grip
100x10 vs 140x6

Underhand
120x6 vs 130x6

Bicep curls
30sx8
35sx5
40sx3

Random hammer curls thrown in too.

[Mike Longnecker]

Pretty good session this morning considering being up for 24 hours and working 13 of those.

My programming is slowly morphing. Once I run out everything I can I will go to andy's powerbuilding split or 4 day TM.
BLS W8D3

Press
102.5x5x3-PR

Bench
145x5,5,4 PR

Laterals
20s and 15s total reps 50 total sets 6.

Would normally do some DB pressing but ran out of time.

[Mike Longnecker]

So I went ahead and bought Andy Baker's KSC for Powerbuilding. I am going to run everything in it except the way he programs progression as I feel I'm still a novice with making weekly progress on the lifts.
It will force me to squat a little more often which will be good. I think I'm missing frequency there and it's biting me.

We will name it PB, then once I become intermediate I can run full KSC. It really is not a whole lot different than BLS.

PB W1D1
Flat Bench 3-4 minutes rest
150x5-PR
147.5x4
145x5

Incline DB Bench 2.5 minutes rest
60sx6,6,4. Go to 65s next.

Assisted Dips-1 minute rest
50 reps in 4 sets at #16 which is 88 pounds of assistance.

Bicep Curls 1 minute rest
35sx8
30sx10
30sx12

Cable Curls 1 minute rest
60x10, 10, 12


Andy programs a big heavy lift for sets across, a secondary lift for sets across, a pump lift, then 2 different exercises for 3 sets of pump each.

[Mike Longnecker]

PB W1D2
Don't think I grinded enough on these.
Deadlift DOH hook
335x5
345x4
315x3

Wanted to squat but no space in the racks.

Hamstring Focused Leg Press-wow I felt these.
200x8
290x8
290x8

Lying Hamstring Curl-first time for everything. These were brutal.
40x15
50x15

Captains chair
10,9,10-knees on last set

Seated Calf Raise-ouch
50x12, 12

[Mike Longnecker]

2/14
PB W1 D3

Press
105x5x3-PR

DB seated Strict press
40sx8
35sx10
30sx12

Laterals
15x15, 10,10, 12
10x10

Assisted Dips
15#x20, 15, 12

LTE
31x10, 9,7

[Mike Longnecker]

2/17
PB W1D4 Back Day
Chins
5,5,4,3
Red band
4,4,3
Black band
4
Both
4
36 reps 9 sets

Wide Grip Pulldowns
#9x10, #8x12, #7x12

T Bar with straps per Andy
45x12, 90x12, 12

Rear Delt Rows
50x17x3

BB shrugs with straps
135x20, 18, 15

[Mike Longnecker]

PB W1D5- 5 day split happened in 10 days. Which is pretty good for me.

High bar-liked how it felt. Haven't squatted in a little while. Started light ish.
185x8,7,6

Smith Front Squat
Ignoring whatever the bar is
90x6,8,10

Leg Extensions
80x10
70x12
60x12

Leg raises
10

Smoked after this. I think it's just been a little too long since I squatted. Knee seems to be better so I'll be back to squatting twice every 5 day split.

[Mike Longnecker]

PB W2D1

Flat bench 4-5 min rest
155x5x3-huge PR for me. 5 pound jump. This is fun to finally be able to go up in weight and no pain.

DB Incline-bumped the incline up one notch. 2-2.5 min rest
50sx10
45sx10
40sx11

Assisted Dips Density 60 seconds rest
#14x15, 11, 10, 9, 10 PR

DB Curl superset
40sx7/35sx5
35sx6/30sx5
30sx5/25sx5

Cable Curls
70x12
80x8
60x10

Great session after a 13 hour shift.

[Mike Longnecker]

PB W2D2 training fasted except OJ and pwo. Not normal for me.
Have to shovel dirt and mulch after this. Yikes.

Deadlift
345x4-PR
345x1
365x1-PR

Might do a top set with singles for a few weeks and then drop 20-25 percent and work in the higher rep ranges like 6-8 for a few weeks.

Leg Press
380x5
340x9, 10, 10.
Last set I went with a higher stance to hit the hamstrings more.

Leg Curls-man I hate these.
80x12
70x13