Michael's Log (i.e. trying to sleep)

[msupples]

Friday, The Bridge Week 7 Day 3


Deadlift: 375lb 1@8, 350lb 3@9, 340lb 3@8.5, 330lb 3@9, 315lb 3@8
Bench: 255lb 1@8, 245lb 3@8.5, 240lb 3@8.5, 240lb 3@8.5, 240lb 3@9
Beltless Squat: 230lb 6@6, 240lb 6@7, 250lb 6@8, 250lb 6@8.5, 240lb 6@8, 240lb 6@8


Deadlift sucked today. Bench rocked. Beltless squat is always awful.

Squat e1RM: 367lb
Squat Tonnage: 16,840lb

Bench e1RM: 278lb
Bench Tonnage: 7,995lb

Deadlift e1RM: 405lb
Deadlift Tonnage: 15,500lb

[msupples]

Monday, The Bridge Week 8 Day 1


Squat: 345lb 1@8.5, 322.5lb 3@8, 322.5lb 3@9
3ct Bench: 205lb 3@7, 215lb 3@8, 227.5lb 3@9
2ct Deadlift: 275lb 3@7, 290lb 3@8, 305lb 3@9

Lifting a day early to get back on a Su/T/Th since it fits much better with my schedule over the next month. It maybe have slightly hurt my squat, but otherwise no big deal.

[msupples]

Tuesday, The Bridge Week 8 Day 2
BW: 206lb

Pin Squat: 230lb 4@7, 250lb 4@8, 265lb 4@9
Press: 145lb 1@8???, 147.5 2@10???
BB Row: 180lb 6@<6, 200lb 6@7, 220lb 6*2@8

Press is perplexing. 2 weeks ago I hit 155lb for 1@8.5, and 140lb for 4*4@8. Last week I hit 145lb for 3@9. I think unfortunately I need to take a bit of a reset starting next week.

[msupples]

Thursday, The Bridge Week 8 Day 3

Deadlift: 375lb 1@8, 350lb 3@9.5
Bench: 255lb 1@8, 250lb 3@9
Beltless Squat: 230lb 6@6, 242.5lb 6@7, 255lb 6@8

My numbers aren't amazing, but I feel like this was a productive 8 weeks. There are definitely things I can do better, the most important of which is eat -- I don't get enough protein regularly.

Squat:
e1RM: 346lb -> 368lb

Bench:
e1RM: 269lb -> 280lb

Deadlift:
e1RM: 377lb -> 405lb

[msupples]

Sunday, Week 49 (of consistent training) Day 1
BW: 206

Squat: 345lb 1@8, 275lb 5*6 @6-7 with 4 minute rest (6 sets of 5)
Bench: 257.5lb 1@8, 215lb 5*5 @7 with 4 minute rest
3" Block Pull: 300lb 5@7.5 315lb 5@8, 330lb 5@9, 330lb 5@9.5


Looking to get a little higher volume in on everything for the next few weeks. Going to work towards a peak at the end of March to test 1RMs (12 weeks). I'm looking to push my weight to the 210-215 range if I can eat enough, and hoping for a 4 plate squat at that time.

[msupples]

Tuesday, Week 49, Day2

2ct Squat: 250lb 5@8, 260lb 5*2@9
Press: 147.5 1@8, 120lb 5*6@6
BB Row: 180lb 10@7, 190lb 10@8, 200lb 10*2@9

I got a little taken aback by how fatigued I was after Day 1 squat volume, and it showed on the pause squat. Press feels great and I feel like I need to drive the intensity of the volume sets up by 5s instead of 2.5s because it was too easy. BB Row is, well.. BB Row.

[msupples]

Thursday, Week 49, Day3

Deadlift: 372.5lb 1@8, 297.5lb 5*5@7-8
Floor Press: 215lb 5@8, 225lb 5*2@8.5, 9
Beltless squat: 180lb 10@8, 190lb 10*3@8.5,9,9.5

Sets of 10 beltless squats after volume deadlift is the work of Satan himself. That is the closet I've come to puking while lifting.

Squat e1RM: 373lb
Squat Tonnage: 21,070lb

Bench e1RM: 278lb
Bench Tonnage: 12,705lb

Deadlift e1RM: 402lb
Deadlfit Tonnage: 21,873lb

[msupples]

Monday, Week 50, Day1
BW: 206lb

Back to MWF for now.

Squat: 350lb 1@8, 285lb 5*5@8
Bench: 260lb 1@8, 220lb 5*5@7-8
Block Pull: 300lb 5@7.5, 315lb 5@8.5, 330lb 5*2@9-10

Rack pulls really take a lot out of me.

[msupples]

Tuesday, Week 50, GPP 1
LISS: Stationary bike, 20 minutes, HR ~130
Chin-ups: 6,6,6,6,5,3 EMOM
Planks 12 seconds *6 EMOM

Wednesday, Week 50, Day 2

2ct Squat: 240lb 5@7.5, 250lb 5@8.5, 265 5@9, 255lb 5@9, 245lb 5@9.5
Press: 150lb 1@8, 125lb 5*5@7
BB Row: 185lb 10@7, 195lb 10@8, 205lb 10*3@9-9.5

Lots of fatigue on squat today.

[msupples]

Friday, Week 50, Day 3

Deadlift: 375lb 1@8, 300lb 5*5@7-9 (four minute rest)
Floor Press: 200lb 5@6, 215lb 5@7, 230lb 5*3@8.5-9
Beltless Squat: 175lb 10@7, 185lb 10@8, 195lb 10@9, 185lb 10*2@9

I was unfortunately up for 24 hours, slept 5, and then got up and trained immediately. Not great for the gainzzz.

I said it last Friday, and I'll say it again. Sets of 10 on anything is the work of Satan.

Squat e1RM: 378lb
Squat Tonnage: 23,100lb

Bench e1RM: 281lb
Bench Tonnage: 14,560

Deadlift e1RM: 405lb
Deadlift Tonnage: 24,025lb