Mike's SSLP 31/m/5'8"/162lb

[SeanThornton]

Thanks Bob, yeah these rest times are helping but making for a long workout. Especially when I power clean and chin.

Frankly, that's reason #2, and almost the main reason, I went to one lift a day (and, now, one assistance (accessory?) lift a day): With longer rest times, the workouts took too long.

The other reason was, three main lifts in a day was pretty taxing, and recovering in 2 days was a stretch. I could have gone to 2 workouts/week, or one on/two off, but I like doing SOMETHING every day.

Working out at home helps. Getting to a gym every day would be a pain.

[Michael Smith]

Frankly, that's reason #2, and almost the main reason, I went to one lift a day (and, now, one assistance (accessory?) lift a day): With longer rest times, the workouts took too long.

The other reason was, three main lifts in a day was pretty taxing, and recovering in 2 days was a stretch. I could have gone to 2 workouts/week, or one on/two off, but I like doing SOMETHING every day.

Working out at home helps. Getting to a gym every day would be a pain.

I think it is nice when you can focus on a specific lift. I debated a 4 day split style of LP for a while, but decided against it for now. I'd like to eventually get some equipment for a home gym but it won't work for my current situation. In the future though . Also, I didn't want to shell out a bunch of money and/or move it if I ended up flaking out on lifting.

[Michael Smith]

Monday
07/29/2019
Squat: 220x5x3, 7 min rests. This felt heavy but not as bad as last time at this weight. Hopefully the reset lets me hit 225 on Wednesday. The different rack has helped with hitting the safeties, I have about an extra inch of room on the side now.
Press: 112.5x5x3, 7 min rests. Last rep slow as usual. I really enjoying pressing, might be my favorite lift.
Deadlift: 255x5, developing a bad habit of slightly hitting my right knee. Trying to focus on bending at the hips first on the way down. Weird that is is just one side.

Weight: 185.8 lb

Happy with today. I didn't get much sleep this weekend and thought for sure I was going to bomb out on something. Hoping to run my squat up without issues over the next couple sessions. But, we'll see.

[Michael Smith]

Wednesday
07/31/2019
Squat: 225x5x3, 8 min rests. New PR! These felt heavy but not like a grind. I'm squirming around a lot to get the bar in position before unracking lol, need to work on this.
Bench Press: 160x5x3, 6 min rests.
Power Clean: 105x3x5, 1.5 min rests. Happy with these. Even though I had to drop the weight again, these were my best set of power cleans to date. So, I will repeat the weight again and slowly increment after that. Hopefully, I can keep decent enough form moving forward.
Chin Ups: BWx4;x3;x2 [Machine #2] -65x5x3, 3 min rests. Any time I hit BWx3x2;x4, I try to do BWx4x3 the next time. But, haven't gotten it yet. Not sure if this is the best technique. I think I'm going to throw some chins in on the Saturdays when I have been chinning once a week to bump up the frequency.

Weight: 187.6 lb

[Michael Smith]

Friday
08/02/2019
Squat: 230x5x3, 8 min rests. Not a grind, but I think that light day squat might be coming in the next week or so.
Press: 115x5x3, 7 min rests.
Deadlift: 260x5, lost my grip a little on the way down of the last rep.

Weight: 187.4 lb

[Michael Smith]

Saturday
08/03/2019
Chin Ups: BWx4;x3;x2
Negative Chin Ups: 4x3

Giving this a shot for chins: Training the Chin-Up, Pt 2 | Niki Sims

[Michael Smith]

Monday
08/05/2019
Squat: 235x5x3, 8 min rests. Not too bad
Bench Press: 162.5x5x3, 6 min rests.
Power Clean: 105x3x5, 1.5 min rests. Focusing on locking out my triceps and a cue I came up with to "bend at the shoulders" seems to work for me lol. Finally, racking it better.
Chin Ups: BWx4;x3;x2 [Machine #1] -50x8x3, 3 min rests.

Weight: 186.5 lb

[Michael Smith]

Wednesday
08/07/2019
Squat: 240x5x3, 8 min rests. Left quad feels a little tight after today. It is crazy to me how that reset let me keep moving those numbers.
Press: 117.5x5x3, 7 min rests. Bar came forward a little bit during last set but was able to correct it and still get the reps.
Deadlift: 265x5, I tried holding onto the bar for a little on the last rep at the top, but my left hand started to lose grip.

Weight: 188.9 lb

[Michael Smith]

Friday
08/09/2019
Squat: 245x5x3, 8 min rests.
Bench Press: 165x5x3, 6 min rests. On the last set, I held my breath for 2 reps at a time. It seemed to help me keep everything tight.
Power Clean: 107.5x3x5, 1.5 min rests. Still need to slam my elbow up faster but still better than I was a week ago.
Chin Ups: BWx4x2;x3, 3 min rests. Progress!
Negative Chin Ups: 4x3, first rep on each was a regular chin up + neg

Weight: 190.8 lb

Everything felt heavy today. I think fatigue is catching up to me.

[Michael Smith]

Tuesday
08/13/2019
Squat: 250x5x3, 8 min rests. Squats are starting to get a little grindy. I'm going to add in light squats moving forward.
Press: 120x5;x4x2, 8 min rest for second set, 9 min rest for 3rd set. Very first rep went behind me a little and I lost balance but recovered. 4th rep on last set started to stop around my forehead, didn't think I was going to be able to finish it. Couldn't get the 5th rep on my last two sets. Going to retry this weight again.
Deadlift: 270x5, my left hand started to lose grip. I did a hook grip for the last two reps. Hard on the thumbs, but I'll give the hook grip a shot again next time.

Weight: 190.1 lb, reducing my calories to 3800. Going to try to slowly lose some lbs.

Felt off today. The extra day of rest didn't seem to help. Oh well, I'm going to be doing Tuesday, Thursday, Sunday for the next couple of weeks.