Mike the Ex-Runner's Log

[Mike Barry]

3/15/2019 - Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
260 x 8 x 3
First ever sets of 8. Listened to the barbell logic podcast on the knees out cue, and it inspired me to make some adjustments, which I think were successful. I really tried to shove knees out and hold them out to feel tightness in hamstrings and adductors in the bottom. I also tried to feel the weight in my heels coming out of the bottom as I still have a tendency to rock onto my toes. Finally, I moved visual focal point closer to my feet to keep my head neutral.

It's apparent that chasing squat form perfection is going to be a lifelong pursuit.

Barbell Rows
135 x 6
155 x 4
175 x 2
185 x 8 x 3

[Mike Barry]

3/18/2019 - Monday - peaking for my mock meet next week
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
295 x 1 (85%)
310 x 1 (90%)
320 x 1 (93%)

Press
45 x 5
95 x 5
125 x 3
135 x 1
145 x 1 (85%)
155 x 1 (90%)
165 x 1 (95%)

Deadlift
135 x 5
225 x 3
315 x 1
345 x 1 (85%)
365 x 1 (90%)
375 x 1 (92%)

I based the percentages on my top working set. For the squat it is based on a single, but my top press and deadlift sets were triples so my theoretical 1RM is higher and these percentages are low. The mock meet will be my first ever test.

[Mike Barry]

3/22/2019 - Friday
Super light day
Squat 45 x 8
95 x 5
135 x 5 x 2

Press
45 x 5
85 x 6 x 3

Deads
135 x 5
185 x 6 x 2

Bench
45 x 5
95 x 5
115 x 6 x 3

Mock Meet Results
Monday 3/25/2019
Squat
320 x 1 - Turned into a squat morning, but moved fast
335 x 1 - Bar got a little forward of mid-foot, but made the rep
350 x 0 - Attempted twice. First time bar got way forward and couldn't recover. Second attempt was similar, just couldn't overcome that tendency. I think there is still a lot of room to go up in the squat, just have to keep working on form.

Press
170 x 1
180 x 1
185 x 1 - This was a looooong rep, I'm really proud of staying with it and grinding to lockout.

Wednesday 3/27/2019
Bench
210 x 1
225 x 1 - This is actually a second attempt at the weight, aborted my first one after a flubbed liftoff exchange. I usually don't get help wit the liftoff, but though it might help save some energy for the lift. Problem is I haven't really practiced it. My spotter and I had a plan to lift on 3, well I lost some tightness when I tried to count out loud and couldn't get it back before the weight was in my hands. Attempted again with no liftoff (like I ALWAYS do) and made the rep, which matches a PR.
230 x 0 - I think the 2 attempts at 225 took a little out of me. Bar just got a little out of position at the bottom and couldn't get past the sticking point.

Deadlift
395 x 1
410 x 1 - This rep was beautiful and fast- also a 5 lb PR (though I have done 405 for a triple so didn't expect too much trouble here)
425 x 1 - Slow, but stayed with it and made it. I'm very happy to hit this number.

This will be the final entry in my Starting Strength log. I've been on intermediate programming for while anyway, and finally ready to close this chapter in my lifting career and start fresh in the Intermediate section.