Mike's “I don’t really feel like lifting weights now “ Log

[MikeMullany]

Tuesday October 25, 2022

Bench
235 lbs x 1@7.5
175 lbs x 4,4,4,4,4,4 (6x4, 90 sec)

Triceps Pressdown
42 lbs x 30,30 (60sec)

[MikeMullany]

Thursday October 27, 2022

Squat
315 lbs x 1@8.5
235 lbs x 4,4,4,4,4 (5x4, 90 sec)

BB Curls
45 lbs x 12,12,12 (60 sec)

Airdyne
20 minutes w 20/1:40 sprints x 7

Notes: Single felt heavier than I expected. I could feel my hamstrings getting sore during the back off sets. Never happened before. I knew I’d be sore from not squatting for 10 days, but did t expect that. In hindsight, I probably should have opted for triples or even doubles. But I am exceptionally good at recognizing my mistake after the fact, and not remembering what I should do the next time

[MikeMullany]

Friday October 29, 2022

Press
135 lbs x 1@8.5
105 lbs x 4,4,4,4,4,4 (6x4, 90 sec)

Pendlay Rows
220 lbs x 6,6,6 (60 sec)

Notes: I was going to put the belt on for singles for 140 lbs and up, but 135 was a little heavier than I expected, so I stopped there. Maybe I am getting a little better at this RPE thing finally?

[MikeMullany]

Saturday October 29, 2022

4:1 Run/Walk
30 minutes
2.62 miles
11:27/mile

Notes: First run since being sick last week.

[MikeMullany]

Sunday October 31, 2022

SSB Squat
295 lbs x 1@8
220 lbs x 3,3,3,3,3 (5x3, 90 sec)

3 Ct Paused Bench
235 lbs x 1@8
175 lbs. 3,3,3,3,3,3 (6x3, 90 sec)

2 Ct Paused DL, 2” Off Floor, Beltless
225 lbs x 6,6,6@<6

Airdyne
20 minutes
5 easy
2 hard/3 easy x 3

Notes: Felt extra motivated to do a little more work today. Proper pauses on bench and DL, verified by video. I have tended to rush these in the past.

[MikeMullany]

Friday November 4, 2022

DL
405 lbs x 1@7.5
315 lbs x 4,4,4,4,4 (5x4, 90 sec)

Bench
240 lbs x 1@7.5
250 lbs x 1@8.5
187.5 lbs x 4,4,4,4,4,4 (6x4, 90 sec)

High Bar Squat
225 lbs x 5,5,5

Airdyne
20 minutes w 20/1:40 Intervals x 7

Notes: Couldn’t get in any lifting mid week. Felt strong today. Too singles on bench and DL were heavier or easier than they’d been recently. I did over shoot the bench single. Want to focus a little more on lower body for the next few weeks. I feel like these have been in a maintenance mode for a few years now.

[MikeMullany]

Saturday November 5, 2022

Run
2 miles
22:29
11:13/mile

Notes: It seems that some of the things that can help you be strong in the gym on a certain day (extra calories, not as many sessions) are the exact things that will cause you to have a really bad running session.

[MikeMullany]

Sunday November 6, 2022

Run
2.25 miles
25:58
11:31

Notes: Legs felt heavy. Slower than yesterday , but the effort was not as hard.

[MikeMullany]

Monday November 7, 2022

Squat
335 lbs x 1@8
250 lbs x 4,4,4,4,4 (5x4, 90 sec)

Bench w Bands, mini reds double wrapped
160 lbs x 3,3,3,3,3,3,3,3 (8 x3, 60 sec)

2 Count Paused DL
230 lbs x 6,6,6 (90 sec)

Airdyne
20 minutes
5 easy
2hard/3easy x 3

[MikeMullany]

Wednesday November 9, 2022

Press
145 lbs x 1@7.5
110 lbs x 3,3,3,3,3,3,3 (7x3, 60 sec)

Chins
BW x 8,8,8 (2 min)

Triceps Pressdown
42 lbs x 30,30,20 (90 sec)

Run (pre weights)
2 miles
21:06
10:31/mile

Notes: Run felt as good as it’s felt in a while.

[MikeMullany]

Friday November 11, 2022

DL
405 lbs x 1@8
315 lbs x 3,3,3,3,3 (5x3, 90 sec)

Bench
225 lbs x 1@6
235 lbs x 1@7
245 lbs x 1@8.5/9
185 lbs x 3,3,3,3,3 (5x3, 90 sec)

High Bar Squat
225 lbs x 7,7,7 (90 sec)

Airdyne
25 minutes w 20/1:40 intervals x 8

Notes:Carrying some fatigue into this WO. Everything felt heavier than last week, so I cut back to triples on the back off work. Top bench single really felt awful, and the ones leading up to it felt good. Need to remember to take smaller jumps. Added an interval to the conditioning.

[MikeMullany]

Sunday November 13, 2022

Run
30 minutes
2.61 miles
11:32/mile

Notes: Lower back has been tight and spasming since Saturday. Was able to hit some golf balls and do this run. Did it at the park, which was a nice change of scenery. Windy and cool. Awful pace, but glad I was able to run for 30 minutes continuously.

[MikeMullany]

Monday November 14, 2022

Bench
155 lbs x 3,3,3,3,3,3,3,3,3,3,3,3 (12 x 3, 60 sec)

Press
105 lbs x 8,8,7 (90 sec)

Lat Pulldown
100 lbs x 10,10,10 (60 sec)

BB Curl
45 lbs x 12,12,8 (60 sec)

Facepulls
X 15,15,15 (60 sec)

[MikeMullany]

Tuesday November 15, 2022

Squat
225 lbs x 2,2,2,2,2,2,2,2,2,2 (10 x 2, 60 sec)

DL
265 lbs x 1,1,1,1,1,1,1,1,1,1 (10 x 1, 30 sec)

Goblet Squat
25 lbs x 10,10,10 (60 sec)

Banded Pull Through
X 10,10,10 (60 sec)

Airdyne
20 minutes
5 easy
2 hard/3 easy x 3

Notes: First time doing the banded pull through. I liked them a lot. Really felt them in the hamstrings.

[heidikay]

I was able to run for 30 minutes continuously.

That's a great feeling

[MikeMullany]

Thanks Heidi, it was. And then I looked through my log and saw 5-6 mile weekly runs at under 10:00 miles less than a year ago. Just need to build back up.

Thursday November 17, 2022

Spoto Press
245 lbs x 1
220 lbs x 2
185 lbs x 5,5,5 (90 sec)

Fat Bar Pull-ups
BW x 4,4,4,4,4 (60 sec)

Standing EZ Bar Triceps Extension
75 lbs x 10,8,8 (60 sec)

[MikeMullany]

Friday November 18, 2022

Run
35 minutes
3.28 miles
10:41/mile

Notes: Felt strong for the first 2 miles of this run. Cold and windy again, and done after work and in the dark which I usually do not like. Decent pace all things considered. Had intended to only do 2-2.5 miles, but was feeling good so made this my ‘long’ run of the week. May do another one Sunday, will see.

[MikeMullany]

Saturday November 19, 2022

2 Count Paused SSB Squat
285 lbs x 1
230 lbs x 3,3,3

RDL
205 lbs x 5,5,5

BB Reverse Lunge
45 lbs x 10,10,10

Airdyne
25 minutes w 20/1:40 Intervals x 8

Notes: First time doing the lunges. Fairly certain I butchered the form. Will keep at them. Not the RDL’s. I can never get a feel for them. Probably better off doing a lighter DL variation.

[MikeMullany]

Sunday November 20, 2022

Run
3 miles
31:07
10:21/mile

Notes: Pace got better with each successive mile. Purposely ran hard the last 3/4 mile.

[MikeMullany]

Tuesday November 22, 2022

Bench
170 lbs x 3,3,3,3,3,3,3,3,3,3 (10x3, 60 sec)

Press
100 lbs x 8,8,8 (90 sec)

Lat Pulldown
100 lbs x 11,11,11 (60 sec)

BB Curl
45 lbs x 12,12,10 (60 sec)

Facepuulls
X 20,20,20

Run
3 miles
31:24
10:28/mile

Notes: Fast paced WO, and a decent run after.