Mike the Ex-Runner's Log

[Mike Barry]

1/28/2019 - Monday
Bench
45 x 8
95 x 5
135 x 5
165 x 3
185 x 1
200 x 1
215 x 1
190 x 5 x 2

Press
45 x 8
95 x 5
125 x 3
135 x 1
140 x 5 x 5

LTE
55 x 8
65 x 6
75 x 8 x 3
First time with this exercise, trying to figure out where to start without beating myself up too badly.

Chins
5 sets of 3, though honestly my arms/lats were a bit fried and several were short of a full rep.

Today was the first day of moving to a 4 day split. Mon/Th will be upper, Tu/Fr will be lower.

[Mike Barry]

1/29/2019 - Tuesday
Deads
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
385 x 5

Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
255 x 5 x 5

Woooweee, first time starting my workout with deadlifts. Usually I all I do for warmups is just start squatting. Since I was starting with deadlifts today, I basically followed my deadlift warmup routine and added one extra heavy-ish rep. Didn't really feel fully warm when it came to the heavy sets, but managed to get through it. Next time I might need to do a few more reps at lighter weight before I start working up. Also, successfully used straps today for the work sets.

My body was jello when I started warming up the squats, but the worksets turned out fine.

[Mike Barry]

1/31/2019 - Thursday (-14F on the way to the gym)
Press
warmed up alternating squats and presses 3 sets of 5 with the empty bar
95 x 5
135 x 3
150 x 2
160 x 4, 1
I've been doing triples for a little while, 160 for 5 was a bit of a reach. I rested for a minute and went back to get the final rep.

Bench
45 x 8
95 x 5
135 x 5
155 x 3
175 x 2
182.5 x 5 x 5

Barbell Rows
45 x 8
135 x 5
155 x 4
175 x 8 x 3

Barbell Curlzzzz
45 x 5
65 x 5
85 x 8 x 3
Hadn't done a curl since P90X days and don't have a recent reference for a starting weight - also tried to anticipate fatigue for a set of 8. I was a bit conservative here, but that's fine.

[Mike Barry]

2/1/2019 - Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1 (tried for a 2nd rep - nope!)
290 x 5 x 2

Rack Pulls
135 x 5
225 x 3
275 x 2
315 x 1
360 x 3 x 5 sets

[Mike Barry]

2/4/2019 - Monday
Bench
45 x 8 x 3
95 x 5 x 2
135 x 5
165 x 3
185 x 2
200 x 1
217.5 x 1
192.5 x 5 x 2
That top single FLEW up!

Press
45 x 8
95 x 5
125 x 3
135 x 1
142.5 x 5 x 5

LTE
70 x 3
80 x 8 x 3

Chins
5 sets of 3 - very tough, tried to make up for short reps by holding a negative


2/5/2019 - Tuesday
Deads
squatted 3 sets of 8 with the bar
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
390 x 4 - oh so close to getting the 5th but just couldn't lock it out

Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
260 x 5 x 5

[Mike Barry]

2/7/2019 - Thursday
Press
Warmed up by alternating squats and presses 3 sets of 8 with the empty bar
45 x 5
95 x 5
125 x 3
140 x 2
150 x 1
162.5 x 3 x 2 sets

Bench
45 x 5
95 x 5
135 x 5
155 x 3
175 x 2
185 x 5 x 5

Rows
45 x 6
135 x 5
155 x 3
177.5 x 8 x 3 sets

Barbell Curls
45 x 6
65 x 5
90 x 8 x 3 sets

[Mike Barry]

2/8/2019 - Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
340 x 1 - Moved pretty well
295 x 5 x 2

Rack Pulls
135 x 3
225 x 2
275 x 1
335 x 1
370 x 3 x 5 sets

Not sure which I like more - volume rack pulls after heavy squats, or volume squats after heavy deadlifts. I may go with option C - repeated shots to the nuts

[Mike Barry]

2/11/2019 - Monday
Bench
45 x 8 x 3
95 x 5 x 2
135 x 5
165 x 3
185 x 2
205 x 1
220 x 2 - The program called for a top single, but it moved so well I made it a double.
195 x 5 x 2

Press
45 x 8
95 x 5
135 x 3
145 x 5 x 5 (actually missed a rep in set 3, but extended rest from 5 to 6 minutes and made all 5 in sets 4 and 5)

LTEs
70 x 5
85 x 8 x 3

Chins
5 sets of 3, negatives in the last 2 sets. Chins have been tough at the end of upper body Monday.

Really, really happy with the way the bench has been moving.

[Mike Barry]

2/12/2019 - Tuesday
Deadlift
Squat 45 x 8 x 3
135 x 5
225 x 3
275 x 2
315 x 2
365 x 1
395 x 3 x 2 sets

Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
265 x 5 x 5

Had the thought today that when I start with heavy deadlifts, I am plenty "warm" by the time I get to squatting. I stick to my usual squat warmup protocol, but it's more about getting my body calmed down and maybe some active recovery before I get to the work sets. The first two sets feel really wonky, but by the 3rd I hit a grove and it goes OK from there.

[Mike Barry]

2/14/2019 - Thursday
Press
Squat/Press 45 x 8 x 3
95 x 5
125 x 3
145 x 2
155 x 1
165 x 3, 2, 1 - missed the 3rd rep in the second set, I probably didn't rest as much as I should have between sets. Came back a couple minutes later to get that last rep.

Bench
45 x 8
95 x 5
135 x 5
155 x 3
175 x 2
187.5 x 5 x 5

Rows
135 x 6
155 x 4
175 x 2
180 x 8 x 3 sets

Barbell Curls
45 x 6
65 x 5
95 x 8 x 3 sets