Mike the Ex-Runner's Log

[Mike Barry]

4/18/2018 Wednesday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
265 x 5 x 3 - One of my better efforts at maintaining thoracic extension. Should probably do a video soon because it's been a while.

Press
45 x 5
65 x 5
95 x 5
120 x 2
132.5 x 5 x 3 - The third set was getting a bit ugly at the end but the bar went up.

Deads
135 x 5
185 x 5
225 x 3
275 x 2
315 x 5 - My PR was 320 before vacation, think I might be able to do 325 next week if I eat and rest well.

[Mr. Bingley]

great progress, man i wished i found ss when i was your age

[carson]

A check in with a certified SS coach is invaluable. Do you live near Farmington or Lansing. We have excellent coaches in both locations. Sullivan is my coach in Farmington and Kurisko is the coach in Lansing.

[Mike Barry]

great progress, man i wished i found ss when i was your age

Ha! I have kids in elementary school and I hope they take to it when they get into their teens, they'll be 20 years ahead of me.

[Mike Barry]

A check in with a certified SS coach is invaluable. Do you live near Farmington or Lansing. We have excellent coaches in both locations. Sullivan is my coach in Farmington and Kurisko is the coach in Lansing.

I live in Berkley and have done the Intro to Barbell Training session with Sully and Frank, as well as the Pulling Camp out at Black Iron. You're right, both were a great experience. I plan to schedule a "checkup" with the Dr. in the near future.

Do you train regularly at Greysteel? I currently go to Royal Oak gym, but I eventually want to get my basement set up. Royal Oak is fine, I go early in the morning and can always get a squat rack but it comes with some of the typical public gym annoyances.

[Mike Barry]

4/20/2018 Wednesday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
270 x 5 x 3 - The 2nd set was brutal and I thought I'd be lucky to get 2 or 3 reps in the 3rd. I focused on staying tight and balanced and got all 5.

Bench
45 x 5
95 x 5
125 x 3
145 x 2
165 x 1
170 x 5 x 3 - Good!

Cleans
45 x 5 from thighs
45 x 5 from floor
75 x 3
95 x 3 x 5 - Having fun learning these

[carson]

My wife and I have been training with Sully for some time. I am usually at the camps in Farmington though I will miss the May camp. It's a lovely gym and great people to work with.

[Mike Barry]

4/23/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 1
255 x 1
275 x 5 x 3 - Today was a struggle, just tried to take it one rep at a time but there were some pretty ugly ones in there. I'm going to go back to a light squat on Wednesdays, and will repeat this one on Friday.

Press
45 x 5
65 x 5
95 x 5
115 x 2
125 x 1
135 x 4, 3, 3, 4 - I was excited to put the big plates on the bar today, but was so gassed after squatting it was a tough go. Will repeat on Friday.

Chins
6, 5, 6 28lbs assist, did these in between presses to save time

Squatting 275 was a milestone I've been looking forward to, but I'm hesitant to claim I really got it. I should have taken a video, maybe it wasn't as bad as it felt. I'll record my sets on Friday.

[Mike Barry]

4/25/2018 Wednesday
Squat (light day)
45 x 5
95 x 5
135 x 5
185 x 3
205 x 2
225 x 5 x 2 - Didn't feel as solid as they should have, elbows were aching when I finished. I posted a video to the SSC Q&A forum and am looking forward to the feedback.

Bench
45 x 5
95 x 5
125 x 3
145 x 2
165 x 1
172.5 x 5, 4, 4 - A bit demoralizing. I think the squats got in my head a bit. 170 last Friday felt great, but everything felt heavy today. Will attempt again on Monday.

Deads
135 x 5
225 x 5
275 x 2
315 x 1
325 x 4 - My head was not right going into these but I went for the PR anyway. The 4th rep experienced a lot of leg quake, locked it out and called it a day. Will attempt again next time.

Today felt like nothing went right. Not sure why. I've been eating OK and slept reasonably well the last couple of nights. I'll try to shrug it off as a bad day and get back at it on Friday.

[Mike Barry]

4/27/2018 Friday
Squat - Still waiting on feedback from the SSC Q&A, but tried to work on keeping tightness in very bottom. Improved, but still needs work.
45 x 5
95 x 5
185 x 5
215 x 2
225 x 5 x 4 sets

Press
45 x 5
65 x 5
95 x 5
115 x 5 (meant to do 3 but zoned out)
125 x 1
135 x 5 x 3 sets - nice milestone!

Cleans
45 x 10 from thighs
45 x 5
75 x 3
105 x 3 x 5 sets

Overall it was a good day. It was nice to reach a milestone in the press. It seems like I keep taking 2 steps forward and one step back with the squat but the only way it's going to improve is to keep showing up and working at it.