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

[msupples]

Tuesday, Week 60, GPP 1

Press 145lb 1@7, 155lb 1@10, 137.5lb 6*3@8-9 (I did this a day early because I'll be pressed for time Wednesday)

LISS: 30 minutes on a bike
Chin-ups: 7,7,7,7,6,5

Wednesday, Week 60, Day 2

SLDL 180lb 8@6, 200lb 8@7, 210lb 8*4@7.5-8
CGBP Bench Myorep: 165lb 12@8, then 10 second rest between sets of: 3,3,2

I've never done SLDL, so I was a little conservative on the weight.

[msupples]

Friday, Week 60, Day 3

Deadlift: 375lb 1@8; 320lb 6@8, 305lb 6@8, 290lb 6@7.5
Incline TnG Bench: 175lb 8@6, 187.5lb 8@7, 197.5lb 8*4@8
Squat Myorep: 175lb 12@8, then 10 second rest between sets of: 5,4

[msupples]

Saturday, Week 60, GPP 2
HIIT: Bike, 30s sprints, 90s rests for 10 intervals
Weight Chins 15lb 5*5 EMOM
LTE: 87.5lb 12*4

Tuesday, Week 61, Day 1
BW: 204lb

Squat: 355lb 1@9; 285lb 6*3@8
Bench: 267lb 1@9; 227.5lb 6*3@8
BB Row Myorep: 185lb 12@8; 10 second rest between sets of: 4,3

[msupples]

Thursday, Week 61, Day 2

Press 145lb 1@7, 155lb 1@8; 135lb 6*3@8-9
SLDL 180lb 8@6, 200lb 8@7; 220lb 8*4@8
Incline Bench 180lb 8@6; 190lb 8@7; 200lb 8@8

Session got cut short because I was called in to work. To add insult, I got 5 hours off before starting another month of hell. I get the pleasure of 12-24 hour shifts with only one day off over the next 4 weeks.

Sunday, Week 62, Day 1

Squat: 260lb 5@6, 275lb 5@7, 290lb 5@8
Press Myorep: 95lb 13@8; 10 second rests between sets of: 3,3,3,2

Trying to minimize the losses this month with a 4 day per week setup.

[msupples]

Tuesday, Week 62, Day 2
BW: 204lb
Waist: 39"

Bench: 200lb 5@6, 215lb 5@7, 230lb 5@8
Squat Myorep: 170lb 12@8, 10 second rests between sets of: 4,4,2

Thursday, Week 62 Day 3

Deadlift: 295lb 5@6, 310lb 5@7, 325lb 5@8
Press Myorep: 95lb 12@, 10 second rests between sets of: 5,4

1 of 4 weeks in hell down.

[msupples]

Monday, Week 63, Day 1
BW: 203

Press: 120lb 5@6, 130lb 5@7, 140lb 5*2@8-9.5 (last set got in front of me)
3-0-3 Tempo Squat: 180lb 8@7, 190lb 8*2@8-9
Incline Bench: 180lb 8@6, 190lb 8@7.5, 195lb 8*2@8-8.5

Worked 95 hours last week, pretty wiped out.

[msupples]

Wednesday, Week 63, day 2

Squat: 262lb 5@6, 277lb 5@7, 292lb 5*3@8-8.5
Bench Myorep: 170lb 12@8; then 10 seconds rest between sets of: 3,3,3,2

[msupples]

Thursday, Week 63, GPP
Bike HIIT: 30s sprints *10 for 20 minutes

Friday, Week 63, Day 3
BW: 202

Bench: 202lb 5@6, 217lb 5@7, 232lb 5*2@8
Squat Myorep: 175lb 12@8; 5,4

[msupples]

Monday, Week 64, Day 1

Deadlift: 297lb 5@6, 312lb 5@7, 327lb 5@8, 320lb 5@8
Incline Bench: 177lb 8@6, 187lb 8@7, 197lb 8*2@8
3-0-3 Squat: 180lb 8@7, 190lb 8*3@8-8.5

Tuesday, Week 64, GPP 1
BW: 201
Bike HIIT: 30s sprints *10 for 20 minutes

Wednesday, Week 64 Day 2

Press: 120lb 5@6, 130lb 5@7, 137.5lb 5@8.5, 135lb 5*2@8
BB Row Myorep: 180lb 12@8, then sets of 5,4

I'm fairly unhappy with by body composition right now. I've been wavering between 200lb and 210lb for the past year, and in that time the gains have been slow and my waist has continued to grow. Based on information from BBM, I'm going to work on getting my waist under 35" (from 39") by losing 0.5-1lb per week over the next 8-12 weeks. Going to roll into an HLM program next month, with 2-3 days of conditioning a week, as I'll have time for it.

[msupples]

Thursday, Week 64, GPP 2
Bike LISS 20 minutes @ RPE 6
Chins EMOM: 7,7,7,4,5,4,2,3

Friday, Week 64, Day 3
Squat: 265lb 5@6, 280lb 5@7, 295lb 5*2@8.5-9
RDL: 200lb 8@7, 220lb 8*3@8

Only 6 more days of working far too much.