Mike the Ex-Runner's Log

[Mike Barry]

1/4/2019 - Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1
320 x 3 - aww yeah
275 x 5 x 2

Bench
45 x 8
95 x 5
135 x 3
165 x 2
185 x 1
195 x 1
207.5 x 1 (was shooting for 1-3, spotter helped a bit on the second rep)
190 x 5, 4 - just a hair away from getting that final rep

Rows
45 x 8
135 x 5
155 x 3
170 x 1
180 x 7 x 3 - these were a bit heavy, struggled to complete the last couple of reps in each set

Chins
4, 3, 3, 3

Seem to be plateauing on the bench. Let's see what Marie cooks up to get it moving.

[Mike Barry]

1/7/2019 - Monday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
260 x 5 x 5

Press
45 x 5
95 x 5
125 x 3
140 x 1
155 x 5 x 3 sets - PR!

Cleans
45 x 8
115 x 3
135 x 3 x 5 sets - Kinda rushed through warmups as I was running short on time, but didn't seem to hurt me at all.

Chins
4, 4, 4

[Mike Barry]

1/9/2019 - Wednesday
Paused Squats
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
240 x 5 x 2

Bench
45 x 8
95 x 5
135 x 3
165 x 2
185 x 1
195 x 1
207.5 x 1
190 x 5 x 2

Deads
135 x 5
225 x 3
275 x 2
335 x 1
370 x 5 - on a roll

Had a good phone call with my coach Sunday night. Since the press is still inching up with 3x5 1.5 times per week we'll keep that going. On bench days I'll work up to a top single and 2 backoff sets. Once 3x5 on the press runs out I'll probably go to a 4 day split and adjust bench and press programming at the same time.

[Mike Barry]

1/11/2019 - Friday
Squats
45 (50) x 8
95 (100) x 5
135 (140) x 5
185 (190) x 3
225 (230) x 2
275 (280) x 1
300 (305) x 1
320 (325) x 3
275 (280) x 5 x 2
- OK, the first number is the planned weight but I found out the bar I was using was actually a 50lb competition bench bar (oops) so I inadvertently had an extra 5 lbs on all sets. I used the same bar for Wednesday's paused squats so in reality those were all a little heavier too.

Press
45 x 8
95 x 5
125 x 3
145 x 2
157.5 x 3 x 5 sets - 3 x 5 worked really well today. Strong through all the sets.

Rows
45 x 8
135 x 5
155 x 3
170 x 2
180 x 6 x 3 sets

Chins
4, 4, 4

[Mike Barry]

1/13/2019 - Sunday - Had to change up the schedule a bit this week due to work.
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
262.5 x 5 x 5

Bench
45 x 8
95 x 5
135 x 3
155 x 2
175 x 1
195 x 1
210 x 1
190 x 5 x 3 sets

Cleans
45 x 5
95 x 3
115 x 2
140 x 3 x 5 sets

Chins
4, 4, 3, 3, 1

Pretty good day given the short one day rest, which I spent skiing.

[Mike Barry]

1/15/2019 - Tuesday
Paused Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
245 x 5 x 2

Press
45 x 8
95 x 5
125 x 3
145 x 2
160 x 3 x 5 sets

Deads
135 x 5
225 x 3
275 x 2
335 x 1
375 x 5

Suck it up was the theme today. Wasn't sure I'd make the press or the deads and got them both without too much drama.

[Mike Barry]

1/18/2019 - Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
305 x 1
330 x 1, 2
285 x 5 x 2
The top set of squats were actually pretty manageable, the only reason I racked it after one rep is my breakfast shot up my throat when I was coming out of the hole. Rather than create a messy scene, I just took a minute to compose myself and went back to finish the set. The bar was moving pretty well.

Bench
45 x 8
95 x 5
135 x 3
155 x 2
175 x 1
195 x 1
212.5 x 1
192.5 x 4, 3
I didn't hit my top single the first try, but it was close enough that I went back for a second attempt and got it then. Either that was enough to wear me out, or just fatigue from the week caught up to me, but I couldn't get all 5 in the back off sets.

Rows
45 x 8
135 x 5
155 x 3
175 x 1
182.5 x 6 x 3
The rows were pretty good today, even at a new PR weight

Chins
5 sets of 3

[Mike Barry]

1/21/2019 - Monday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
265 x 5 x 5

Press
45 x 8
95 x 5
135 x 2
150 x 1
162.5 x 3 x 5 sets

Cleans
45 x 8
95 x 3
125 x 1
145 x 3, 2, 0
135 x 3, 3
Really struggled with timing of the jump, just seemed out of sync so I backed off the weight the last couple of sets.

Chins
4, 4, 3, 3, 1

[Mike Barry]

1/23/2019 - Wednesday
Pin Squats (first time)
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
240 x 3 x 4

Bench
45 x 8
95 x 5
135 x 3
165 x 2
185 x 1
200 x 1
215 x 1
192.5 x 5 x 2
A little redemption after an off day on the bench last Friday.

Deads
135 x 5
225 x 3
275 x 2
335 x 1
380 x 1, 4
Hook grip felt good during warm ups so I went for it on the work set. It was slipping a little on the first rep so I paused and switched to mixed grip. Even the mixed grip was slipping at the end, so my lockout wasn't very solid on the last rep even though I was capable of moving the weight.

[Mike Barry]

1/25/2019 - Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
335 x 1 (was programmed to do 3)
290 x 5 x 2
My first attempt at the top triple ended with the bar on the safeties on the first rep. I watched the video and determined I had the ability to fight harder, so I went after it again. Got one. It was long and grindy, but got it.

Press
45 x 8
95 x 5
135 x 2
150 x 1
165 x 2, 1
155 x 3 x 3
Was programmed to do 165 x 3 x 5 but the bar was just not cooperating.

Rows
45 x 8
135 x 5
155 x 3
175 x 2
185 x 6 x 3 sets

Chins
5, 4, 4, 3, 2
Short on time so started mixing chins in with the press, and finished during my sets of rows.

Should be transitioning to a 4 day split starting next week, and it comes at a perfect time. Hoping it'll trim down the session time a bit while optimizing the stress/recovery balance.