Mike's log - anti aging maintenance

[mikepurvis]

Male, Age 44, Height 5'8" weight 206 lbs.

Here's the link to my SS log: Mike's SS training log

I'm doing Texas Method for upper body, and HLM for full body.

TM Upper body will be
Week A
Day 1 Press 5x5 90% last 1x5 max, Day 2 Bench 3x5 90% of 1x5 max, Day 3 Press 1x5 +2 lbs.
Week B
Day 1 Bench 5x5 90% last 1x5 max, Day 2 Press 3x5 90% of 1x5 max, Day 3 Bench 1x5 +5 lbs. ( for now, then to 2 or 2.5 )

HLM
Day 1
Squat 1x5 +5lbs. and 2x5 at 90%
Deadlift 1x5 +5lbs.

Day 2
Squat 80% of day 1, 3x5
RDL 60% of day 1, 3x5
Chins weighted +1 lbs 3x5
Dips weighted +1 lbs. 3x5

Day 3
Squat 90% of Day 1 3x5
PowerClean 5x3 ( I don't add weight to this yet, my form is progressing, but not so good )
Incline Bench 3x8 ( not sure of reps here, start at 135 lbs. and add 5lbs. a week ??? )


7/24/2016

Squat 285 lbs. 1x5 256.5 lbs. 2x5
Press 125 lbs. 5x5
Deadlift 310 lbs. 1x5

[mikepurvis]

7/26/2016

Light / Day 2 workout

80% Squat 232 lbs. 3x5
Bench 240 lbs. 3x5
RDL 185 lbs. 3x5
Chins 33 lbs. 3x5
Dips 33 lbs. 3x5

The chins and dips really hurt today. I think it's because of too much Deadlift the past week. When shifting from the SS to HLM to get the Deadlift on the Day 1 it actually put deadlifts in back to back workouts and for 3 times in 7 days. Since the next Deadlift day won't be until the 31st I should recover without causing a stall and don't think I actually tore anything. Bench was really rough as well, it is right on the edge of a stall with 3x5. But, it will be in TM next week so the PR day will only be a single set of 5.

[mikepurvis]

7/29/2016

Day 3, Intensity Upper, Medium full

90% Squat 255 lbs. 3x5
Press 140 lbs. 1x5
PowerClean 40 kilos 5x3

I'm finally getting the powerclean better, with a good jump and rack. It's been very unatural to learn. I move slowly until the thigh and then jump, listening to hear my feet stomp. Seems to be working. I may start adding weight next week.

[mikepurvis]

7/31/2016 bodyweight 203.4 lbs.

Squat 290 lbs. 1x5 260 lbs. 2x5
Bench 215 lbs. 5x5
Deadlift 315 lbs. 1x5 "felt heavy, thumbs got numb and arms got tingles"

[mikepurvis]

8/2/2016

80% Squat 235 3x5
80% Press 110 lbs. 3x5
RDL 190 lbs. 3x5
Chins bw + 34 lbs. 3x5
Dips bw + 34 lbs. 3x5

[mikepurvis]

8/4/2016

90% Squat 260 lbs. 3x5
Bench 245 lbs. 1x5
PowerClean 40 kilos 5x3 got some coaching on this, will start adding weight and only rack on the 3rd rep for a while.

[mikepurvis]

8/7/2016 bw 206 lbs.

Squat 295 lbs. 1x5 265 lbs. 2x5
Press 126 lbs. 5x5
Deadlift 320 lbs. 1x5

Everything felt pretty good today. My lower back was bothering me but it didn't effect my reps.

[mikepurvis]

8/9/2016

80% Squat 235 lbs. 3x5
80% Bench 200 lbs. 3x5
RDL 195 lbs. 3x5

I skipped dips and chins today.

[mikepurvis]

8/11/2016

90% Squat 265 lbs. 3x5
Press 142.5 lbs. 1x5
PowerClean 45 Kilos 5x3
Chins bw + 35 lbs. 3x5
Dips bw 15

[mikepurvis]

8/14/2016

Squat 300 lbs. 1x5 270 lbs. 2x5
Bench 220 lbs. 5x5
Deadlift 325 lbs. 1x4, failed on the 5 th one. It was a few inches off the ground and I was just out of gas