Michael's Log

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41

https://youtu.be/KJ2UHHqWdfU
Friday, Week 82, Day 3
Squat: 340lb 1@8.5, 355lb FAIL; 305 32@8.5
Bench: 265lb 1@8.5, 280lb FAIL. 240lb 32@8.5
2" deficit deadlift: 355lb 1@8; 305lb 6@8.5

Pretty exhausted today as I’m nearing the end of another week of night shifts with poor sleep. I went into 12 week strength with my squat about 20lb down from losing weight, didn’t really make any headway, and now I’m regressing again. I’m certain it’s all form issue. I’m starting the lift on my heels, relaxing at the bottom, and my hips shoot back and I get on my heels out of the bottom on the heavy singles. I’m going to drop the weight a little bit and work on this.

42

Monday, Week 83, Day 1
Deadlift: 385lb 1@8, 405lb 1@9 (weight PR!!!); 350lb 3@8.5, 335lb 3@9, 320lb 3@9
Press: 150lb 1@8; 145lb 3@9, 137lb 3@9, 130lb 3@9
Press, no belt: 110lb 5@6, 115lb 5@7, 120lb 5*3@8-9

43

Tuesday Week 83, Day 2
Pin Squat: 285lb 1@8; 270lb 3@9, 255lb 3@9
Pin Bench: 250lb 1@8; 240lb 3@9, 230lb 3@9
Pendlay Rows: 200lb 5@6, 215lb 5@7, 230lb 5*3@8

Friday, Week 83, Day 3
BW: 195.6lb (lowest I’ve been in a year)

Squat: 335lb single, 350lb single; 315lb 3@9, 305lb 3@9, 295lb 3@9
1ct paused Bench: 260lb 1@8, 275lb 1@9.5; 240lb 3@9, 230lb 3@9, 225lb 3@9
2" deficit deadlift: 360lb 1@8; 340 3@9, 320 3@9

Re squat: Lots of squat form issues. I want to work on technique rather than ego lifts, so I dropped the weight down. I’m working on not shooting my hips back out of the bottom. Based on video from today, I’m still very tempted to do this (and do it a little bit). I start to shift the hips back out of the bottom, it stops moving, and then as soon as I get back into knees forward it shoots up. I’m hoping once I get in the groove of keeping the knees forward, the lifts will be easier. The lifts felt much better overall.

Re Bench: I’ve noticed that when frequency drops on bench (i.e. a bench variation turns to a press variation, or I drop a variation altogether) that my benching ability goes down. I’m more hesitant with heavy weights. I think next time around I’ll not switch a bench variant to a press variant to prevent losing the frequency, rather just pick a bench variant with a lower relative intensity (CGBP, CG incline, etc).

Overall my weight has gone down through this block (unintentional) and body composition is slightly improved (dress belt fits one notch smaller). I think I’m actually going to try to keep cutting down to get my waist solidly under 37" / weight around 190 with a hypertrophy block next.

44

Monday, Week 84, Day 1
Deadlift: 390lb 1@8, 410lb 1@9 (weight PR!!!); 355lb 3@9, 335lb 3@8.5
Press: 150lb 1@8, 155lb 1@9; 145lb 3@9, 135lb 3@9
TnG Bench: 200lb 5@6, 212lb 5@7, 225lb 5*3@8

45

Tuesday, Week 85, Day 2
Pin Squat: 290lb 1@8; 270lb 3@9, 255lb 3@9
Pin Bench: 255lb 1@8; 240lb 3@9, 230lb 3@9
BB Row: 200lb 5@6, 215lb 5@7, 230lb 5*3@8

Wednesday, Week 85, GPP
Bike 24 minutes
Abs 5 minutes
BB Row 135lb 10*3

Friday, Week 85, Day 3
Really not feeling it today. I’m pretty fatigued, or as the good Dr. Feigenbaum might say, my level of arousal is quite low.

Squat: 340lb 1@9; 270lb 6@8
Bench: 260lb 1@9; 235 3@9, 225 3@9
2" deficit deadlift: 365lb 1@8; 340lb 3@9

Moving into hypertrophy block on Monday.

Saturday, Week 85, GPP 2
LISS: Bike 20 minutes
Abs 7 minutes
LTE 123
Curls 103

Monday, Week 86, Day 1 (3 day hypertrophy, week 1). My goal is to lose 7lb this block and get my waist closer to 36".
BW: 199lb, waist 38"
Squat: 250lb 6@6, 265lb 6@7, 275lb 6*2@8
Press: 115lb 6@6, 122lb 6@7, 130lb 6*2@7.5
BB Row Myorep 165lb 15@8; 10s rests for sets of: 5,5,4

Pretty good day today. Still feeling fatigued.

46

Tuesday, Week 86, GPP 1
BW: 196lb
LISS (bike) 20 minutes
Ab wheel 7 minutes
LTE 123
Curl 10*3

Wednesday, Week 86, Day 2
1ct Paused Bench: 195lb 6@6, 205lb 6@7, 215lb 62@8
RDL: 200lb 8@6, 220lb 8@7, 230lb 83@8
TnG Bench: 180lb 8@6, 190lb 8@7, 200lb 8@9; 190lb 8@9.5, 180lb 8@9

Thursday, Week 86, GPP 2
LISS (bike) 20 minutes
Ab wheel 7 minutes
LTE 123
Curl 10*3

47

Saturday, Week 86, Day 3
Deadlift: 290lb 6@6, 310lb 6@7.5, 320lb 6*2@8
CG Incline Bench: 135lb 8@6, 145lb 8@7, 155 8@8,8,9
Paused Squat: 160lb (this was awful).

Wednesday, Week 87, Day 1
Press: 115lb 6@6, 125lb 6@7, 135lb 6@8,8.5,8.5
TnG Bench: 170lb 8@6, 180lb 8@7.5, 185lb 8*3@8

Thursday, Week 87, Day 2
Squat 250lb 6@6, 265lb 6@7, 275lb 6@8,8.5
RDL 200lb 8@6, 220lb 8@7, 240lb 8*3@8

LISS 25 minutes
Abs 7 mins
LTE 123
Curls 12*3

48

Sunday, Week 87, Day 3
Bench: 200lb 6@6, 210lb 6@7, 220lb 63@8
BB Row Myorep: 165lb 14@8; 4,3
LTE 123
Curl 10*3

Monday, Week 88, Day 4
Deadlift: 290lb 6@6, 305lb 62@7, 320lb 62@8
CG Incline BP: 135lb 8@6, 150lb 8@7, 160lb 8*3@8
Squat Myorep: 160lb 14@8; 5,5,4

LISS road biking: 25min
Abs *7min

49

Thursday, Week 88, Day 1 (weeks are of here due to my schedule)
Press: 110lb 6@6, 125lb 6@7, 137.5lb 63@8-9
TnG Bench: 170lb 8@6, 180lb 8@7, 190lb 83@8

Friday, Week 88, Day 2
Squat: 250lb 6@6, 265lb 62@7, 280lb 62@8,8.5
RDL: 205lb 8@6, 225lb 8@7, 245lb 8*3@8

Road Bike 25 minutes
LTE: 124
Curl 104

50

Monday, Week 89, Day 3
Bench: 205lb 6@6, 215lb 6@7, 225lb 6*2@8-9, 220lb 6@8.5
BB Row Myorep 170: 14,4,4,3
+GPP stuff (LTE, Curl, etc)

Tuesday, Week 89, Day 4
Deadlift: 295lb 6@6, 310lb 62@7, 325 62@8.5-10
CG Incline Bench: 135lb 8@6, 150lb 8@7, 165lb 8*3@8-9
Squat Myorep: 165
LISS bike *25 mins

51

Friday, Week 89, Day 1
Press: 110lb 6@6, 125lb 62@7, 140lb 63@8-9
RDL: 210lb 8@6, 230lb 8@7, 250lb 8*2@8

Saturday, Week 89, Day 2
Squat: 250lb 6@6, 260lb 63@7-7.5, 275lb 63@8-9
TnG Bench: 175 8@6, 185 8@7, 195 8*2@8
Feeling pretty run down today.

Sunday, Week 89, GPP

LISS 30 minutes bike
GPP (LTE, curl, abs)

52

Forgot to log last week!

Sunday, Week 91, Day 1
BW: 194

Squat: 320 1@8, 280 6@9, 270 62@8
Press: 155 1@8; 140 6@9; 135 62@8
BB Row Myorep: 175 for 12,5,5,4

Sick again.

Tuesday, Week 91, Day 2
Bench: 255 1@8; 225 6@9, 210 63@8
SLDL: 200 8@6, 220 8@8; 240 84@8
CGBP: 155 8@6, 170 8@7, 180 8*4@8

Thursday, Week 91, Day 3
Deadlift: 375lb 1@8, 325lb 6@9, 315lb 63@8
Incline TnGo 135 8@6, 150 8@7, 160 84@8
CGBP Myorep 160lb 12,5,4

53

Monday, Week 92, GPP 1
On vacation, so I’ve missed a couple days

LISS: Bike 25 minutes
Chins: 40 in 8 minutes
2ct Paused Bench: 205lb 4@6, 225lb 4@7, 235lb 43@8

Tuesday, Week 92, Day 1
Squat: 325lb 1@8; 280lb 6@8.5, 270lb 63@8
Press: 155lb 1@8, 135 6@9, 125lb 63@8
BB Row Myorep 175 14,4,4,3

Wednesday, Week 92, Day 2
Bench: 260lb 1@8, 230lb 6@9, 215lb 63@8
SLDL: 200lb 8@6, 225lb 8@7, 245lb 83@8

54

Friday, Week 92, Day 3
BW: 193lb
Deadlift: 385lb 1@8; 330lb 6@9, 305lb 63@8
Incline TnGo Bench: 135lb 8@6, 150lb 8@7, 165lb 8@8.5, 160lb 83@8
CGBP Myorep: 165 12, 3,3,3,2

Enjoying the deadlift singles. I feel like I’m getting close to were I was before my last work schedule misadventure.

55

Glad to see you still at it dude.

What’s your work situation now? Were you at a 4-year program, or are you out and practicing now?

56

Hey man, good to hear from you. I’m in year 3/3 fortunately. Just finished my last off service (MICU). Sarah’s going to match in December, and I’ll be doing a prehospital & disaster medicine fellowship either next year or in 2020 after a gap year.

I was going to try to go to the Colmar, PA seminar, but I couldn’t get that weekend off, unfortunately. Perhaps next year. Hopefully signing up for my first meet early next year if I can get the time off.

57

Well, I signed up for my first meet at the end of January. 12 weeks away, so I’m going to start 12 week strength… today.

Overall, bodyweight down to 192lb and waist down to 36.5". Planning to keep my weight under 198 and compete in the 90kg weight class. Pretty happy with that.

Sunday, Week 92, Day 1
Squat: 325lb 1@8; 260lb 55@7,7,7,7,7
Press: 155lb 1@8; 125lb 55@7,7,7,7,7
BB Row 180lb 10@7, 190lb 10@8, 200lb 10@9, 190lb 10@9

58

Tuesday, Week 92, Day 2
Deadlift: 380lb 1@8; 305lb 55@8,8,8,8,8
Bench: 260lb 1@8; 208 55@7,7,7,7,7
Tempo Squat (meh): 115lb 10@6, 135lb 10@8, 150lb 10@9, 140lb 10@9

Thursday, Week 92, Day 3
Squat, no belt: 240lb 4@7, 255lb 4@8, 265lb 4@9, 250lb 4@9
Slingshot Bench: 250lb 4@7, 260lb 4@8, 270lb 4@9, 260lb 4@9, 250lb 4@9
CG Incline Bench: 110lb 10@6, 140lb 10@8, 160lb 10*2@9

59

Friday, Week 92, Day 4
Block Pull, mid-shin: 300lb 4@7, 320lb 4@8.5, 330lb 4@9, 315lb 4@9
CGBP: 200lb 4@9, 215lb 4@9, 230lb 4@9, 220lb 42@8.5,9
RDL: 180lb 10@7, 200lb 10@8, 220lb 102@9

60

Sunday, Week 93, Day 1
Squat: 330lb 1@8; 265lb 55@7
Press: 157lb 1@8; 127lb 55@7
BB Row: 180lb, 190lb, 200lb 10*2

Monday, Week 93, Day 2
Deadlift: 385lb 1@8 (feeling strong!); 305lb 55@8
Bench: 262lb 1@8; 210lb 56@7
3-0-3 Squat: 110lb, 130lb, 155lb 10*2