Mike- 11 Weeks out

Monday
Squats
405x1 raw- boommmmmmm- felt good even with feeling like i went slow into the hole
435x1 w/wraps - KaaaBoommm - rounded over going into the hole, felt like i could have had 445-455 with better form.
Forearms though... could barely put my wrist wraps on after wrapping my knees, gonna have to practice this a lot to get used to that and also the timing too so I can get wrapped early enough before my attempts but not so early I lose the feeling in my feet
305 2x5 backdown
deadlifts - garbage. Tried working up to a heavier double for the first 4 weeks... nope, so gonna play with a little volume for the next couple sessions
Was pumped after squats thinking full steam ahead!
425x did not budge
Okay... maybe not that much progress, slow your roll Michael....
365 3x5- held at the top for 3-5 seconds at end of each set
ab wheel 3x8
Banded "good girls" not sure if its abduction or adduction.. whatever
2x15

Tuesday
So Freaking sore...... Haven't gone over 405 in a long time ( maybe one rep in November) other than since last summer
Bench - the first two sets smoked my chest and tris
205x10
220x8
235x6
Dumbell row
10, 8, 6
Seated DB Shoulder Press
45x12, 50x12, 55x10, 60x8
Lat Pulldown
2x12, 1x10, 1x8
chest supported rear delt raises
1x20, 3x15
plate hammer curls
25's x 12, 35's x 8, 25's x 12

Wednesday- structuring my lower body similiar-ishh to the texas method right now (but front squats on the light day)



Thursday- low energy day....
Bench
205x10
220x8
235x5, 1x1
Pulldowns
4x10 pause at bottom
Seated DB shoulder press
45 x 12, 50 x 12, 55 x 10, 55 x 10
chest supported rear delt raises
1x20, 3x15
barbell curls
1x16, 1x10 , 1x12

Friday
Squats 1x5 @ 335
Deadlifts
2x5 @ 335, 1x5 315

Saturday
Bench x max reps
225x9 - all paused
chest supported DB rows
4x12
Seated military press
90 2x12, 100x10, 110x8
chin ups
4x8
chest supported rear delt raises
1x20, 3x15
DB curls
1x15, 2x12

Mike - 12 Weeks out - week of Jan 22- 27

Monday 1/22
Squats- little sore in the groin today, but played it safe
375x1
285 3x5

Deadlifts
405x1
455xfail- grrrr
405x2- looked like I could have done 5... hate deadlifts
paused deadlifts (inch off the floor approx)
315 2x3, 1x5

Potato cam.... close enough for today

Tuesday
Bench
195x10, 215x8, 220x6
Dumbell row
105 2x10, 115x8, 115x6
Shoulder press DB
40 2x12, 45x10, 50x8
Lat pulldown
2x12, 1x10, 1x8

Wednesday- light squats

Thursday
Bench
195x10, 215x8, 220x6
Chest support db row
2x10, 1x8, 1x6
Shoulder press DB
45 2x12, 50x10, 55x8
Lat pulldown
2x12, 1x10, 1x8

Friday
Squats
315x5
RDL
275x5

Saturday
Bench 230 x max reps= 8
Chest supported row
2x12, 1x8, 1x6
Military press
75 2x12, 85x10, 95x8
Rolling tricep extensions
25lb dumbells 3x12
Preacher curls
3x12

Mike -1/15 & 1/16

Only two days worth tracking this week. Half a mini deload the rest of the week before next week.
Week 1 of upper body training, attempting to prepare for
Battel of the Great Lakes 4/14/2018

Also... going to start to upload videos I think of main heavy work to keep myself accountable for form

1/15
Squat
355x1- sucked but got it
355x1- walmart knee wraps
275 3x5

Deadlift
425x1 - felt awesome to finally head back over 4 plates with decent form
Paused inch off the floor DL
275 3x3


1/16
Bench
290xfailed - crushed 265, and just misgrooved 290, felt light in my hands and explosive off my chest though....
Military press
85 3x12
pulldowns
4x12
Curls & band pullaparts

Sam - week of 1/14

Sunday
Legs I guess?
Squat                    3x10@225

Tuesday
Chest and tris
Bench                      3x10@185 (10,8,7!)
Incline DB               2x12@50
Rolling tris              2x12@35
Tri pushdown          2x10@70
Pulldown crunches  2x15@160

I've certainly sound my problem rep range: 8-12. Ironically, this is probably the range most of the country uses - yet I'm really terrible at it.

Wednesday
Shoulders, back, and bis
Pulldowns               3x12@140
DB OHP                 3x12@50
Machine row          2x10@130
DB curl                   2x8 40, 35
1-arm Lateral raise 2x10@25
Hammer curl          2x10@45 or 40

Saturday
Legs
Steelbell squat        5x10@100
Rack pull                5@315, 5@385, 5@435

Steelbell squat was pickup to a bearhug and then 10 squats, not the pick up each time. With or without the pick up, these are one of my favorite exercises. Strangely enough, I think I started figuring out where my groove went wrong on regular squat. These may be a daily ecercise for a while

Rack pulls were just below the knee. I forgot how much I like these. Straps on the last two sets. I didn't think I went that heavy but I am pleasantly sore today (Sunday). I may keep these for a few weeks. Maybe end on a higher-rep set without straps for grip.

Mike - 1/12

Monday
squats
315x1, 275 3x5
Deadlifts
- up to 365

Tuesday
Bench
245 3x3
Feet up close grip bench
work up to 185x1 with red mini bands (approx 265-275 at top)
Incline
- 115 2x8

Thursday
Squats
335x1
Pin Squats
225 2x6
deadlifts
315 5x3

Friday
Bench - 220 3x5

Sam - week of 1/7

Did KB, sandbell stuff over break.

Starting a bro bodypart split while my recently injected biceps tendon/subacromial bursa heal up

Tuesday
Chest and tris
Bench                        3x10@185 (10, 8, 6)
Incline DB                 2x12@55
Rolling tricep ext       2x12@30
Tricep pushdowns      2x8 70,60
Pulldown crunches!   2x15 120, 140

Man, my upper body does NOT store a lot of glycogen! First set on bench was basically an easy warmup. Then I couldn't finish the 2nd or 3rd.

Wednesday
Shoulders, back, and bis
Lat Pulldown            3x10 160, 160(8), 140
DB OHP                   3x12@45
Machine row            2x12@180
DB curl                    2x12@35
1 arm Lateral raise   2x12@25
Hammer curl            2x20@40

Shoulders felt fine!

Then I got sick the rest of the week!

Mike- week of 1/6

Finally back, I guess. Still trying to work through groin and back issues that I’ve accumulated over the fall

Monday
Squat - 225 2x5
Deadlift- up to 365x2

Tuesday
Bench - 215 3x5
Close grip with red mini bands (feet up)
135x5, 145x5
Incline - 175 2x5

Thursday
Box squat- up to 405
Squat - 225x5, 265x3, 275x3, 295x1
Pause squat - 185x5, 135x5
Squat is still a long road to 100%

Friday
Bench 275  4x1
Shoulder press- 105 2x10
Dumbell row
105x10, 135 2x6, 105x12