Mike's Training Log

[spider1178]

New to the forum. I've lurked a little bit, but never joined or posted until now. I'm 37, male, currently 177 lbs. Not particularly strong, although I have run both Starting Strength and 5/3/1 in the past. Been program hopping and not making progress after taking a few months off due to a (non-lifting related) low back injury last December. I decided to do a complete reset, and start fresh with a simple linear progression, and see where it takes me. I'm not technically "following the program." I'm adding in chins, core work, and pushups from the start because I feel better and more balanced when I do them. Also, I'm a single dad with a full time job and a commute, so I'm lucky to get over 4 hrs of sleep a night. I am trying to make sure I'm eating enough, and relatively clean. Most recent big accomplishment is quitting smoking a couple months ago.
Current (as of July 2016) 1 RMs :
Squat: 175 (pr was 195)
Deadlift: 210 (pr was 280)
Bench: 155 (pr was 170)
Press: 85 (pr was 110)
Power Clean: 70 (pr was 105)

[spider1178]

Warm-up:
Limber 11
Simple 6

A. Back Squat:
2x5x45
3x5x65
B. Bench Press:
2x5x45
3x5x65
C. Deadlift:
1x5x95
1x5x115
D. Sit-up:
2x25

Felt like crap today. Everything hurt, but it's a start.

[spider1178]

Warm-up:
Limber 11
Simple 6
Box Jump:
2x3
Overhead Med Ball Throw:
2x5x10

A. Back Squat:
2x5x45
1x5x60
3x5x75
B. Press:
3x5x45
C. Deadlift:
1x5x65
1x5x95
1x3x115
1x5x135
D. Chin-up:
3x5
E. Hanging Knee Raise:
3x10
F. Pushup:
3x10

Felt much better today. More energy and back didn't bother me.

[spider1178]

Warm-up:
Limber 11
Simple 6

A1. Back Squat:
2x5x45
1x5x60
1x3x75
3x5x85
A2. Ab Roller:
3x8
B1. Bench Press:
2x5x45
1x5x60
3x5x75
B2. Band Pull Apart:
3x15
C. Deadlift:
1x5x65
1x5x95
1x3x115
1x2x135
1x5x155
C2. Pushup:
3x10

Little pressed for time today. Did mobility between warm-up sets, and supersetted assistance with work sets.

[spider1178]

Warm-up:
Limber 11
Simple 6
Box Jump:
3x3

A1. Back Squat:
2x5x45
5x65
3x80
3x5x95
A2. Side Plank:
3x15s
B1. Press:
2x5x45
3x5x55
B2. Chin-up:
3x5
C1. Deadlift:
1x5x65
1x5x95
1x3x125
1x2x155
1x5x170
C2. Pushup:
3x10

Old ankle injury was bothering me today. Slight pain and limited rom. Otherwise felt good today until last 2 sets of deadlifts. Lower back started hurting a bit, but only on the eccentric phase of the lift. Maybe a technique issue. I suspect I just need to get my core stronger to stay tight.

[spider1178]

Warm-up:
Limber 11
Simple 6
Box Jump: 3x3
McKenzie stretch
Calf stretch

A. Back Squat:
2x5x45
5x65
3x80
2x95
3x5x105
B. Bench Press:
2x5x45
5x55
3x65
2x75
3x5x85
C. Deadlift:
5x65
5x95
3x125
2x155
1x5x185

Assistance:
Hanging Knee Raise: 3x8
Inverted Row: 3x8
Pushup: 3x8

Took more days off than I planned. Life gets in the way sometimes. Lower back hurt all day today. Made the squats rough. Started feeling better on my last 2 sets of deadlifts. My calves and arches are a little sore for some reason.

[mariam]

Welcome Mike,
Also congrats on quitting smoking, keep it up

I'm going to keep an eye out for your thread to see how far your current maxes will go
i searched limber 11 and simple 6 and I found them quite comprehensive so I guess I will be incorporating it in my own workouts. Thx

[spider1178]

Hi Mariam. Thanks for the reply. Wasn't sure if anyone would read this or not, just figured it would help keep me accountable. Comments and questions are welcome. I'm glad you found the Defranco warm-up interesting. I hope it helps you as well.

[spider1178]

Warm-up:
Limber 11
Simple 6
Box Jump: 3x3
McKenzie stretch
Calf stretch & foam roll

A. Back Squat:
2x5x45
5x65
3x85
2x100
3x5x110
B. Press:
2x5x45
3x5x60
C. Deadlift:
5x95
5x125
3x155
2x175
1x5x195

Assistance:
Ab Roller: 3x8
Chin-up: 3x5
Pushup: 3x8

[spider1178]

Warm-up:
Limber 11
Simple 6
Box Jump: 3x3

A. Back Squat:
2x5x45
5x65
3x85
2x100
3x5x115
B. Bench Press:
2x5x45
5x60
3x75
2x85
3x5x95
C. Deadlift:
5x95
5x125
3x155
2x185
1x5x205

Assistance:
Hanging Knee Raise: 3x8
Inverted Row: 3x8
Pushup: 3x8