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

[msupples]

A wee dram of Balvenie 21 after my squat.

[msupples]

Saturday, HLM Week 11, Testing Day 2
BW: 203lb

Bench 1RMs: 240lb, 255lb, 260lb PR
Deadlift 1RM: 375lb, 405lb fail

My last good deadlift was 390lb. I hit 400 a few weeks ago with some unfortunate hitching, so I'm going to use 390 as my 1RM going into GGW. I'd rather underestimate a little bit than get stuck halfway through.






Now on to GGW, starting Monday. Going to try to be a little better about my diet, including ensuring adequate protein -- at least 1.1g/lb -- and not going overboard on shitty carbs. I've been slipping a bit on the protein and have been getting 0.9g/lb probably half of the days each week. Going to start pushing my prowler, as well, for at least the first 3-6 weeks. I will probably go back to eating like a mad man in the last half of the first cycle, when things start to get heavy.

[msupples]

Monday, GGW Week 1 Day 1
BW: 204lb

Squat: 245lb 4x6r
2ct Pause Bench: 160lb 3x6r
Deadlift: 235lb 3x6r

Going to work on eating well and try to drop a little bit of fat off over the next 3-5 weeks. I was at ~2800 cals/d at the end of my last HLM cycle. Going to shoot for 2400 cal/d with:

Protein 1.25g/lb
Carb: 1 g/lb, except the days before heavy squat and heavy deads, where I'll do 1.25 g/lb
Fat: 0.3 g/lb

I plan to bump up the carbs to 1.5 g/lb and fat to 0.5 g/lb in the last half of the GGW cycle.

Also planning to add conditioning for the first time in 6 months, by using the Prowler for HIIT twice a week.

[msupples]

Wednesday, GGW Week 1 Day 2
BW: 203lb

Squat: 210lb 2x6
Press: 110lb 4x6
Power Clean: 155lb 3x5

Prowler (yesterday): 90lb on grass, 8 intervals at 100feet with 1:40 rest.

[msupples]

Friday, GGW Week 1 Day 3
BW: 203lb

Squat: 230lb 3x6
Bench: 170lb 4x6 (last set I did 8 reps)
Deadlift: 275lb 1x6

I hiked 6 miles with a 1200 foot elevation climb yesterday. I am thankful I'm at the beginning of GGW and the weights weren't heavy today.

[msupples]

Monday, GGW Week 2 Day 1
BW: 206lb

Squat: 265lb 3x5
2ct Paused Bench: 170lb 3x5; 182.5 2x5 (explanation below)
Deadlift: 255lb 3x5

Bench is way too easy. I've done 3 sets of 8 at 40lb heavier than this with ease. So I rechecked my numbers, and I miscalculated. I was supposed to do 182.5 today. Damnit. So, I threw in 2 more sets at 182.5 to make up for the volume lost.

Also, volume deadlift sucks.

[msupples]

Wednesday, GGW Week 2 Day 2
BW: 205lb

Squat: 230lb 2x5
Press: 115lb 4x5
Power Clean: 160lb 2x5

Prowler (yesterday): 100b on grass, 8 intervals at 100 feet with 1:30 rest.

[msupples]

Friday, GGW Week 2 Day 3
BW: 203lb

Squat: 245lb 3x5
Bench: 195lb 4x5
Deadlift: 295lb 1x5
LTE: 65lb 3x10

Everything was really easy. Given how easy bench/press is, I'm gonna add LTEs per GGW guidelines to hopefully augment my press and bench development.

[msupples]

Got an EZ curl bar for LTEs from Play It Again Sports for $19!

[msupples]

Monday, GGW Week 3 Day 1
BW: 203lb

Squat: 280lb 4x4
2ct Paused Bench: 195lb 3x4
Deadlift: 275lb 3x4
Chins: BW 8,6,6

Total time to complete my session is about 1.5 hours on all days on GGW. A nice refresh from my 2 to 3 hour sessions I was doing. I'm going to do chins as time permits.