Mike the Ex-Runner's Log

[Mr. Bingley]

the accountability is big

[Mike Barry]

6/11/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
265 x 1
275 x 5 x 3 sets - Felt like I picked all the heavy plates today

Bench
45 x 5
95 x 5
135 x 3
155 x 2
165 x 1
175 x 5 x 3 sets - Must have found the light plates by the bench, smooth PR

Chins
6, 6, 6 28 lbs assist

[Mr. Bingley]

the stated weight seems very dodgey sometimes!

nyce bench!

[Mike Barry]

6/13/2018 Wednesday
Squat (light)
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5 x 2 - normally I would do 3 sets but tight on time due to an early meeting

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

Deads
135 x 5
225 x 5
275 x 2
315 x 1
335 x 5 - really having difficulty keeping my back set. Thinking I need to take some weight off and work on maintaining better form.

[Mike Barry]

6/15/2018 Friday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
280 x 5 x 3 sets

Bench
45 x 5
95 x 5
135 x 3
155 x 2
175 x 1
177.5 x 5 x 3 sets

Cleans
45 x 5 from jump position
45 x 5
95 x 3
125 x 3 x 5 sets

PR on all 3 lifts today!

[Mr. Bingley]

congrats!!

[Mike Barry]

congrats!!

Thank you!

[Mike Barry]

6/18/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
285 x 5 x 3 sets

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

Chins
7, 6, 6 w/ 28 lbs assist

A good day on the squat and press. The end of the 3rd sets were a little shaky but gutted it out.

[Mike Barry]

6/20/2018 Wednesday
Squat (light)
45 x 5
95 x 5
135 x 5
185 x 3
230 x 5 x 3 sets

Bench
45 x 8
95 x 5
135 x 3
155 x 2
170 x 1
180 x 5 x 3 sets - PR

Deads
135 x 5
225 x 5
275 x 3
315 x 5

Form on the deadlift was deteriorating in the last couple of sessions with some low back rounding. It was bad enough that I never got over the lumbar soreness from last week. I took some weight off the bar and really focused on keeping my back set. I also sped up the set - rather than huffing and puffing each rep I just took one big breath and started the next rep. The bar moved really well and my back felt good.

[Mike Barry]

6/22/2018 Friday
Squat - I have the 24 hour Summer Solstice mountain bike race this weekend so programmed a "medium" squat day. Trying to strike a balance between detraining and being wasted for the race.
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
255 x 5 x 3

Press
45 x 5
95 x 5
115 x 3
135 x 1
142.5 x 3, 2
135 x 5
I hit a wall again on the press after deloading and building back up to a couple new PRs. Time for intermediate programming on these.

Cleans
45 x 10
95 x 3
125 x 3
95 x 3 x 5
I need to spend more timing warming up on these. I think I rushed too much, and the first 3 were really ugly. I dropped some weight and the form came together.