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

[MikeMullany]

Tuesday December 20, 2022

2 Count Paused Pin Press, 1” off chest
245 lbs x 1
255 lbs x 1
265 lbs x 1
270 lbs x 1
275 lbs x F
202.5 lbs x 5,5,5 (90 sec)

Fat Bar Pull-ups
BW x 4,4,4,4,4,4,4,4,4 (9x4, 60 sec)

Standing EZ Bar Triceps Extension
82.5 lbs x 15,12,8 (60 sec)

Reverse Flyes
5 lbs x 12,12,12 (60 sec)

Airdyne
20 minutes
5 easy
2:30 hard/2:30 easy x 3

Notes: Not sure what happened on the failed pin press, but I thought it should have gone. Awkward movement for me, probably not made any easier by my un-level garage floor. Cheated a lot of the pull ups.

[MikeMullany]

Thursday December 22, 2022

High Bar Squat
315 lbs x 1
255 lbs x 3,3,3 (90 sec)

SGDL
275 lbs x 5,5,5,5 (90 sec)

Zercher Reverse Lunge
65 lbs x 10,10,10 (60 sec)

Airdyne
30 minutes, easy

Notes: 315 high bar was hardly a max, but it did feel heavier than I thought, and I just didn’t have a desire to push today. First time doing SGDL’s in a long time. Always did like them, but they can bother my hands and wrists. Did not go collar to collar, like I used to when I would snatch.

[MikeMullany]

Sunday December 25, 2022

Paused Bench w Double Mini Bands
157 lbs x 3,3,3,3,3,3,3,3,3,3,3,3 (12x3, 45 seconds)

Press
115 lbs x 5
110 lbs x 5
105 lbs x 5
100 lbs x 5,4 1/2 (60 seconds)

Pendlay Rows
135 lbs x 10
155 lbs x 10
175 lbs x 10
185 lbs x 10 (60-75 seconds)

DB Hammer Curls
15 lbs x 20,16,12 (30 seconds)

BB Shrugs
135 lbs x 20,20,20 (60 seconds)

Notes: Second go around for this Conjugate type program I’m making up as I go along. Changed up a lot of the secondary exercises and format. Really liked doing the shrugs high rep and BB style.

[MikeMullany]

Monday December 26, 2022

Paused Squat w Bands
225 lbs x 2,2,2,2,2,2,2,2,2,2 (10x2, 60 seconds)

Speed DL w Bands
275 lbs x 1,1,1,1,1,1,1,1,1,1 (10x1, 30 seconds)

Goblet Squat
45 lbs x 10,10,10 (30 seconds)

Banded Pull Through
X 20,20,20 (30 seconds)

[MikeMullany]

Wednesday December 28, 2022

Bench
265 lbs x 1
270 lbs x 1
202.5 lbs x 5,5,5 (90 seconds)

Incline DB Bench
30 lbs x 15,15,12 (60 seconds)

Chins
BW x 5,5,5,5,5

DB Triceps Extension
10 lbs x 20,20,20

Reverse Flyes
5 lbs x 20,20,20

Notes: 265 was much easier than 270. Not sure if I just mis grooved it, or that was all I had. Either way, that is 10 lbs below my PR. Had some old York DB’s at work I brought home. Not a lot of weight, but I think I can use them for some higher rep accessory movements and a little variety.

[MikeMullany]

Thursday December 29, 2022

Run
3 miles
31:11
10:23

Notes: First run in a while. Not bad, and a nice day for December to do it in.

[MikeMullany]

Friday December 30, 2022

SGDL
315 lbs x 1
335 lbs x 1
355 lbs x 1
375 lbs x 1
395 lbs x 1
405 lbs x 1
325 lbs x 3,3,3 (90 seconds)

SSB Squat
155 lbs x 6
175 lbs x 6
195 lbs x 6
215 lbs x 6 (90 seconds)

SSB Reverse Lunge
65 lbs x 10,10,10 (60 seconds)

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

Notes: Would guess that is some sort of PR for the SGDL. Never really did them as heavy singles before. Not a limit lift either. Next time I do the SSB squats as a second lift on ME lower day, I think I will do them as 3-0-3 tempo squats. I am always very deliberate on these, so they are basically a 2-0-2 anyway. Last round of ‘hard’ on the Airdyne wasn’t really. Was pretty smoked by that point. It’s been a rough week.

[MikeMullany]

Sunday January 1, 2023

Run
45 minutes
40 easy/5 hard
4.38 miles
10:17/mile

Notes: Pretty good run. Made up a new route for a new year.

[MikeMullany]

Monday January 2, 2023

Paused Bench w Double Mini Bands
172 lbs x 3,3,3,3,3,3,3,2 (60 seconds)

Press
85 lbs x 10
80 lbs x 10
75 lbs x 10
70 lbs x 10 (60 seconds)

BB Rows
135 lbs x 12
155 lbs x 12
175 lbs x 12
185 lbs x 12 (60-90 seconds)

DB Hammer Curls
15 lbs x 20,20,16 (30 seconds)

BB Shrug
155 lbs x 20,20,20 (60 seconds)

Notes: 65% with double mini bands on the bench was much too hard. I will either reduce the percentage or use straight weight from here on. All the other work felt great.

[MikeMullany]

Tuesday January 3, 2023

Paused Squat w bands
235 lbs x 2,2,2,2,2,2,2,2,2,2 (10x2, 60 seconds)

Speed Dl w bands
290 lbs x 1,1,1,1,1,1,1,1,1,1 (10x1, 30 seconds)

Goblet Squat
45 lbs x 10,10,10,10 (30 seconds)

Banded Pull-Through
X 20,20,20,20 (30 seconds)

Notes: Real good, fast paced session. Added one set to the Goblet Squats and Pull-throughs. When setting up the bands for squatting today I realized I used the blues instead of the mini’s for yesterday’s benching and that’s why they were so hard.

[MikeMullany]

Wednesday January 4, 2023

Run
3 miles
2 easy/1 hard
28:45
Mile 1:10:11
Mile 2:9:48
Mile 3:8:43

Notes: Wore the HR monitor for this. Very warm January day.

[MikeMullany]

Friday January 6, 2023

Spoto Press
245 lbs x 1
250 lbs x 1
255 lbs x 1
260 lbs x 1
265 lbs x 1
240 lbs x 2
200 lbs x 5,5,5 (90 seconds)

Incline DB Press
30 lbs x 15,15,15 (60 seconds)

Chins
BW x 5,5,5,5,5,5 (60 seconds)

DB Triceps Extension
12.5 lbs x 20,20,20

Reverse Flyes
5 lbs x 25,25,25

[MikeMullany]

Saturday January 7, 2023

Squat w Chains (60 lbs)
275 lbs x 1
285 lbs x 1
295 lbs x 1
305 lbs x 1
315 lbs x 1
250 lbs x 3,3,3

Rack Pull, Mid Shin, Belt-less
225 lbs x 5
275 lbs x 5
295 lbs x 5
315 lbs x 5

Triceps Pressdown
40 lbs x 25,25,25 (60 seconds)

[MikeMullany]

Sunday January 8, 2023

Run, easy
50 minutes
4.68 miles
10:42/mile

Notes: Meh run. Not bad, not great.

[MikeMullany]

Monday January 9, 2023

Paused Bench
185 lbs x 3,3,3,3,3,3,3,3,3,3 (10x3, 60 seconds)

Press
115 lbs x 6
110 lbs x 6
105 lbs x 6
100 lbs x 6 (60 seconds)

Barbell Rows
185 lbs x 8
195 lbs x 8
205 lbs x 8
215 lbs x 8 (60-75 seconds)

DB Hammer Curls
15 lbs x 20,20,20 (30 seconds)

Shrugs
165 lbs x 25,25,25 (60 seconds)

[MikeMullany]

Tuesday January 10, 2023

Paused Squat
250 lbs x 2,2,2,2,2,2,2,2 (8x2, 60 seconds)

Speed DL
315 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 seconds)

Goblet Squat
45 lbs x 12,12,12,12 (30 seconds)

Banded Pull Through
X 15,15,15,15 (30 seconds)

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

Notes: Nice fast paced session. I want to be consistent with these interval sessions.

[MikeMullany]

Thursday January 12, 2023

Dead-Stop Rack Bench Press
225 lbs x 1
235 lbs x 1
245 lbs x F

Incline DB Press
30 lbs x 15,15,15,15 (60 seconds)

Chins
BW x 5,5,5,5,5,5,4 (60 seconds)

DB Triceps Extension
15 lbs x 20,20,20 (60 seconds)

Reverse Flyes
5 lbs x 25,25,25

Notes:[/bFirst time doing the rack presses. Very hard movement but I liked them. I think I just never got tight enough on the failed rep.

[MikeMullany]

Friday January 13, 2023

1.5” Deficit DL
365 lbs x 1
405 lbs x 1
445 lbs x 1
475 lbs x 1 (PR)
380 lbs x 3,3,3 (2 minutes)

High Bar Squat
225 lbs x 6
235 lbs x 6
245 lbs x 6

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

Notes: Just felt strong today. 15 lb PR of any kind of DL. 475 was the right weight to attempt too. Hard, but never in doubt

[MikeMullany]

Saturday January 14, 2023

Run
20 minutes, easy
1.84 miles
10:56/mile

Notes: Just went out for a morning walk to get some sunlight and decided to do a short jog instead. Have a small hike planned for Monday. First winter hike in 2 years.

[MikeMullany]

Monday January 16, 2023

Hike
7 miles
2,000 ft elevation gain
6 hours

Notes: Did Vly and Bearpen Mt in the Catskills with a group. First winter hike in 2 years. Dealing with what appears to be Raynauds syndrome in my fingers and haven’t been able to figure out how to manage it. Very frustrating.