We Have a Situation

[Mike Longnecker]

Off to a wedding in NY this weekend so I won't be able to train until Monday afternoon or Wednesday depending on a few things.

[Mike Longnecker]

I hate to program hop. When this is all over I think I'll go back to that 4 day TM.

Day 1
3:35 pm
Upper
Bench- 2-3.5 minutes rest
5x5@130-PR
I felt a twinge in my left upper pec doing incline last week and it came back today when lifting. Hopefully that heals up easy.

Chinups assisted with Double Purple Band-clearly have detrained on these.
I was able to get my feet behind me giving me full ROM. 2 minutes rest on first 4 sets. Once I can get up to 5x10 I should probably go to one band. Or I'll buy my own and work down. I don't know the poundage on these bands.
5, 5, 4, 3, then I rested 4 minutes and got 3. Lame. However these felt far more worthwhile than anything on the gravitron or lat pulldowns.

Rows-definitely not 45 degrees my back was toast after chins. Yates rows right? Haha.
Supinate 140x7, 7, 6
Strict 95x14

OH DB Press
30sx10, 11, 11
35s next week

Split the rows and presses 2 minutes apart with timer running as I was running out of time.

[Mike Longnecker]

So I spoke with Andy Baker on the forum and his opinion has changed on the idea of training twice a week. Either an Upper Lower split or a 2 Day TM. So I guess we are in for a slight adjustment.
So it basically takes me back to a slight mod on the original plan.

Upper
Bench 5x5
Rows 3x8
Pullups or Chins 5 sets to Failure
Seated DB Press 3x8-12
Assisted Dips 3x8-12

Lower
Squat- Overwarmup to Max Single
3x10@70 percent
Deadlift
Heavy Single then 3x8
RDL 3x8
Leg Press
3x8-12
Mix in some BW chins

My deadlift is still going to need me to rework the start position so while I do that I'll definitely focus on the RDLs.

The Dips and the Leg Press are if I have extra time.

[Mike Longnecker]

Lower
Day 2

Unfortunately rushing this one too. One of these days I'll get a full day in too.

9:25 pm
Have to be up at 4:30 tomorrow morning.

Low Bar Squat
45x5
95x5
135x3
185x1
225x1
255x1
285x1-PR! I filmed this and it looked solid. Depth may have been a half inch high but it felt like I sunk way into it.
I also thought I paused it for the heck of it but the way it looks I just didn't bounce out of the hole. Back looked good.

195x8x2 just didn't have it in me to go to 10 every set and didn't have time for 3 sets.


Rack Pulls from the bottom pin-my back is in perfect extension here so I'll just keep working at it. Also I suppose rack Pulls are really more upper body than lower. Bottom pin is like a foot from the bottom of the plates so I certainly have work to do.
135x1
225x6x3

SG RDLs
135x8x3


Total Bodyweight Chin Singles
3

[Mike Longnecker]

Upper Day 3

Bench-my chest is caving. Trying to work on upper back tightness. This is causing me to be really weak off the chest.
Plus I'm weak in general too. 3-4 minutes rest on work sets.
45x10
95x5
115x3
130x5,5,5,5, 4, 3

Barbell press-3 minutes rest between work sets
45x5
65x3
75x6x4

Double Purple Band Assisted Chins
10 minute density block
4, 2, 2, 2, 2, 2, 1, 1- 16 total reps

Wide grip Lat Pulldowns
100x12, 8
80x12



Not sure if this was any more worthwhile than sets across. But I do know I was more fatigued as chins were 2nd in my last upper day right after bench.

[Mike Longnecker]

An Attempt at Consistency