Mike the Ex-Runner's Log Mike the Ex-Runner's Log - Page 14

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Thread: Mike the Ex-Runner's Log

  1. #131
    Join Date
    Jun 2017
    Location
    Michigan
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    176

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    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.

  2. #132
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    Jun 2017
    Location
    Michigan
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    176

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    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.

  3. #133
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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.

  4. #134
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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

  5. #135
    Join Date
    Jun 2017
    Location
    Michigan
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    176

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    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

  6. #136
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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

  7. #137
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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

  8. #138
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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.

  9. #139
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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.

  10. #140
    Join Date
    Jun 2017
    Location
    Michigan
    Posts
    176

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    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

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