Mike the Ex-Runner's Log

[Mike Barry]

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.

I'm a rank novice when it comes to cleans and am learning the movement. I don't have any issues holding the bar in the rack position, the bad reps are usually a mis-timed jump or failure to get my elbows forward. When everything is in sync the weight is very easy. I'm trying to groove a good pattern and I'm sure it'll keep getting better.

[Mike Barry]

5/21/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1
270 x 5 x 3 sets - I was a little concerned going in to today with lack of rest and proper nutrition over the weekend (Zoo-de-Mack) but it went OK!

Press
45 x 5
95 x 5
115 x 3
130 x 5 x 3 sets

Lat Pulldown (chinup grip)
# 12 x 12, 12, 10

[Mike Barry]

5/23/2018 Wednesday
Squat (mid-week light day)
45 x 5
95 x 5
135 x 5
185 x 3
215 x 2
225 x 5 x 3 - was complimented on form by another low bar squatter, which is nice.

Bench
45 x 5
95 x 5
135 x 3
155 x 2
165 x 1
170 x 5 x 3 sets

Deads
135 x 5
225 x 5
275 x 2
315 x 1
335 x 5 - oh yeah

[Mike Barry]

5/25/2018 Friday
Squat
45 x 5
95 x 5
135 x 5
185 x 5
225 x 2
265 x 1
275 x 5 x 3 - MUCH better than my last attempt at 275 a few weeks ago, though sure wasn't easy!

Press
45 x 5
65 x 5
95 x 3
115 x 2
130 x 1
135 x 5 x 3 - bar was moving good today

Cleans
empty bar - 3 sets of 5 starting with just the jump and moving the bar down in the next sets
65 x 5
95 x 5
120 x 3 x 5 sets - several reps resembled a powerclean

[Mike Barry]

6/1/2018 Friday - back from a few days away from the gym travelling/hiking in Zion National Park. Feeling pretty wasted.
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
45 x 5
95 x 5
135 x 3
145 x 2
155 x 1
165 x 5 x 3 sets

Deads
135 x 5
225 x 5
275 x 3
315 x 5 - gotta do a better job setting my back

I was struggling with deciding appropriate weight for working sets today. Higher level of activity than typical this week combined with less than usual sleep and sub-optimal nutrition. I played it a little conservative thinking I'd rather build back up over the next couple of sessions than overshoot and not get through my sets.

[Mike Barry]

6/4/2018 Monday
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
255 x 1
265 x 5 x 3

Press
45 x 5
65 x 5
95 x 3
115 x 2
130 x 1
135 x 5 x 3 sets

Chins
The lat pulldown was occupied so I used the assistance machine instead of waiting
6, 6, 6, w/ 28 lbs assist

[Mike Barry]

6/6/2018 Wednesday
Squat -mid-week light day
45 x 5
95 x 5
135 x 5
185 x 3
215 x 2
225 x 5 x 3

Bench
45 x 5 x 2
95 x 5
135 x 3
155 x 2
165 x 1
170 x 5 x 3

Deads
135 x 5
225 x 5
275 x 2
315 x 1
335 x 5 - need to get better at setting my back, especially on the last rep or two

[Mike Barry]

6/7/2018 - Friday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
265 x 1
270 x 5 x 3 sets

Press
45 x 5
95 x 5
115 x 3
135 x 1
137.5 x 5 x 3 sets

Cleans
5+ reps each from jump and from shins with empty bar
75 x 3
120 x 3 x 5 sets - seemed to get better the last couple of sets.

Mountain biking season is in full swing, I rode Sunday and Wednesday. Despite overall not riding much for the last few months (and gaining some weight) I PR'd a few segments on a trail I've ridden many times before. The strength training is paying off!

[Mr. Bingley]

good work!

[Mike Barry]

good work!

Thanks Mr. Bingley! One thing I've noticed since posting my log on the forum is that it brings some level of accountability. It's also nice to check in on people who are at a similar point in the program, or people like yourself who have been at it quite a while and are still plugging away.