Mike the Ex-Runner's Log

[Mike Barry]

4/30/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
215 x 2
225 x 5 x 3 - I received feedback from Steve Hill on this video which was recorded 4/25: YouTube
Steve said: Note that by the end of the set you’re supporting the bar with your hands. This is most likely the cause of your elbow issues. Work on brining your hands closer together to build a better shelf for the bar. And we need a better angle to see if it (the bar) is in the right place. A bar placed to low on the back will tend to slide down, hence the desire to support it with the hands.

Additionally, on the way down, you’re trying to keep your upper back vertical - note the change in shape of your back on the descent. Point your nipples at the floor right away. Keep your back locked flat. It gets into the correct shape on the way up, but overextending it like that could lead to issues down the road.

Third, you need to get your knees gout better. Jam them out HARD - they need to travel out over your toes, not inside them. They should travel along the line of your foot on the way down.

Today I worked on jamming my knees out and keeping them there while maintaining a flat back. That part was OK, but I still have too much weight in my hands.

Bench
45 x 5
95 x 5
135 x 3
155 x 1
165 x 1
172.5 x 5 x 3 sets - Really focused on leg drive and felt it in my quads when I was done. It was nice to get a weight that I missed last BP session

Chins
6, 6, 6 w/ 28 lbs assist - these aren't really going anywhere, but I've been doing them to maintain. I probably need to change programing to see improvement but want to get through LP on the main lifts first.

[Mike Barry]

5/2/2018 Wednesday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
215 x 2
225 x 1
230 x 5 x 3 sets - I watched some more videos about grip and bar position, trying to get the bar in a nice secure position without carrying the weight in my hands. No issue with elbows today, but I think I had the bar too high in my second set because it got me up on my toes for a couple of reps. Better in the 3rd set. I also really focused on keeping my knees shoved out.

Press
45 x 5
95 x 5
115 x 3
125 x 2
137.5 x 5 x 3 sets - Need to keep the bar closer to my face going up, got too far in front for a couple of reps but I was still able to finish all 3 sets.

Deads
135 x 5
225 x 5
275 x 3
315 x 1
325 x 5 - reps 1-3 were pretty good, 4 was grindy, I let go of the bar and stood up to breathe for a few seconds before getting in position again for the 5th rep, which went up pretty good.

[Mike Barry]

5/4/2018 Friday
Squat
45 x 5 x 2 sets trying to practice getting the right bar and hand position
95 x 5
135 x 5
185 x 3
215 x 2
225 x 1
235 x 5 x 3 sets - drama free, elbows felt good

Bench
45 x 5
95 x 5
125 x 3
145 x 2
165 x 1
175 x 5, 5, 4 - I was so close to getting this, thought I had it but the bar stopped right at the sticking point on the very last rep. Did one more back-off set as prescribed by Sully, and I'm confident I'll get it next time.
155 x 5

Cleans
45 x 5 from thighs
45 x 5
95 x 5
115 x 3 x 5 sets - Still enjoying these, some reps are terrible but on the good ones the bar ends up in the rack position with seemingly little effort. I need more like those!

[Mike Barry]

5/7/2018 - Monday
Squat
45 x 6
95 x 5
135 x 5
185 x 3
215 x 2
225 x 1
240 x 5 x 3 - Overall not bad, I noticed at the end of the set I have a habit of relaxing before I rack the bar which puts a lot of pressure on my wrists and elbows. Will try to remain tight all the way to the rack.

Press
45 x 5
95 x 5
115 x 3
130 x 2
140 x 3, 2
110 x 10 - I failed hard today, not even close to getting one set of 5. Thought I might be able to do some sets of triples but didn't get 3 on my second set. I probably should have done 120lbs for the backoff, but someone snagged the 10lb plates I was using during warmups and I didn't feel like going on a hunt for them so I just did AMRAP with this weight. Hopefully today's performance is just the result of some fatigue from an active weekend. Will attempt again on Friday.

Chins...errrr Lat Pulldown (chin-up grip)
#8 x 12
#10 x 12
#12 x 10 - I've been stuck on the chin assist machine for a while so was thinking about changing up programming anyway. I got my chance today when I found the pin on the chin machine was too bent to go in all the way. I don't know what the weights are on this, the plates are just numbered. I figure I'll try to build up with 3 sets of 8-12 reps for a few weeks then try unassisted chins.

[Mike Barry]

5/9/2018 Wednesday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
235 x 1
245 x 5 x 3 sets - Felt great!

Bench
45 x 5
95 x 5
135 x 3
155 x 2
165 x 1
175 x 5, 4 ,3 - ugh, I was so close last Friday but regressing now

Deads
135 x 5
225 x 5
275 x 3
315 x 1
325 x 5 - Felt good

[Mike Barry]

5/11/2018 Friday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
235 x 1
250 x 5 x 3

Press - Reset
45 x 5
65 x 5
95 x 5
105 x 3
110 x 5 x 3 - I posted video of my last BP to the Ask a SSC Forum. Based on stalling on the OHP and BP on the last couple of workouts, Coach Wolf suggested a reset on the presses.

Cleans
45 x 5 hang
45 x 5
95 x 5
120 x 3 x 5 sets - The weight is at a point where it's not easy to manhandle it, quite a few reps were ugly. Will repeat.

[Mike Barry]

5/14/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
255 x 5 x 3

Bench - Reset
45 x 5
95 x 5
115 x 4
135 x 3
150 x 5 x 3

Lat Pulldown - chinup grip
#12 x 12, 12, 9

[Mike Barry]

5/16/208 Wednesday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
260 x 5 x 3

Press - 2nd session following reset
45 x 5
65 x 5
95 x 3
115 x 2
120 x 5 x 3

Deads
135 x 5
225 x 5
275 x 2
315 x 1
330 x 5 yeah buddy

[Mike Barry]

5/18/2018 Friday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
265 x 5 x 3sets

Bench - 2nd session following reset
45 x 5
95 x 5
135 x 3
155 x 2
160 x 5 x 3sets

Cleans
5 each Jump/Hang/Full with empty bar
95 x 5
115 x 3 x 5 sets - much better than last time, far fewer issues properly catching the bar in the rack position.

[Eric Schexnayder]

Have you considered snatches as an alternative to cleans? I'd think with your deadlift numbers you'd be easily able to clean more. If it's the rack position that's killing you, maybe the snatch is a better alternative. Just my $0.02.