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

[MikeMullany]

Wednesday January 18, 2023

Paused Bench
197 lbs x 3,3,3,3,3,3,3,3,3,3 (10x3, 90 seconds)

Press
120 lbs x 5
115 lbs x 5
110 lbs x 5
105 lbs x 5
100 lbs x 5 (60 seconds)

BB Row
195 lbs x 8
205 lbs x 8
215 lbs x 8
225 lbs x 8 (60-90 seconds)

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

BB Shrug
165 lbs x 25,25,25 (60 seconds)

[MikeMullany]

Thursday January 19, 2023

Run
3 miles
33:28
11:09/mile

Notes: Big difference when I don’t run regularly. Very slow pace, but the run did feel very easy. Done in a steady, cold rain.

[MikeMullany]

Friday January 20,2023

Paused Squat
265 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 seconds)

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

Goblet Squat
45 lbs x 15,15,15 (30 seconds)

Banded Pull Through
X 20,20,20

Triceps Pressdown
40 lbs x 30,20,15 (30 seconds)

Notes:Got some weird pain followed by an upset stomach/nausea after the last set of pull throughs. Thought I
may have pulled an oblique, or aggravated my hernia, or perhaps even got a new hernia. Took some Advil. Food went down ok. Have a lot of DOMS the day after. Skipped conditioning. Did nothing physical the day after. May try a run tomorrow.

[MikeMullany]

January 22, 2023

Run
4 miles
3 miles easy/1 mile hard
41:13
10:17/mile
10:39/10:48/10:51/8:49

Notes: Good run.

[MikeMullany]

Monday January 23, 2023

CG TnG Bench
225 lbs x 1
250 lbs x 1
260 lbs x 1
270 lbs x 1
245 lbs x 3
205 lbs x 6,6,6 (90 seconds)

Chins
BW x 5,5,5,5,5,5,3,3 (60 seconds)

DB Triceps Extension
15 lbs x 20,20,12,12

Reverse Flyes
5 lbs x 25,20,20

Notes: Got 275 lbs on the CG TnG last cycle. 270 was hard, didn’t think 280 would happen today so called it there. I was able to increase reps on the back off work though. Time to change the accessory lifts.

[MikeMullany]

Thursday January 26, 2023

SSB Squat
285 lbs x 1
305 lbs x 1
315 lbs x 1
250 lbs x 3,3,3

Rack Pull, Mid Shin
315 lbs x 6
335 lbs x 6
355 lbs x 6

SSB Reverse Lunge
65 lbs x 10,10,10

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

Notes: Had been feeling a little extra achy and beat up of late. Took a few extra days off, and some ibuprofen to quiet things down. I really can not get used to the feeling of the SSB squats. Feels like I am being folded over when it gets heavy.

[MikeMullany]

Friday January 27, 2023

Bench
175 lbs x 7,7,7,7,7,7,7 (7x7, 90 seconds)

Banded Row
X 12,12,12,12,12

Banded Pressdown
X 30,30,30

Arnold Press
15 lbs x 8,8,8

[MikeMullany]

Saturday January 28, 2023

Run
45 minutes, easy
4.11 miles
10:58/mile

Notes: Ok run in a really nice January day. Done in new sneakers which felt great.

[MikeMullany]

Monday January 30, 2023

Paused Bench w double mini bands
157 lbs x 3,3,3,3,3,3,3,3,3,3,3,3 (12 x 3, 30 seconds)

Press
105 lbs x 5,5,5,5,5 (2 minutes)

Pulldowns
110 lbs x 8,8,8,8 (60 seconds)

BB Curls
45 lbs x 10,10,10 (60 seconds)

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

Run
3 miles
31:01
10:19/mile

Notes: Bench was hard with 30 seconds rest. Bar speed slows down on a lot in 3rd rep after about 5 or 6 sets. Treated the press like real strength work by resting 2 minutes. Really good run too. Days are getting longer so there was still daylight after my WO. It was near 50 degrees. I just threw on a wool cap and my sneakers and went out in my t shirt. Dark by the end.

[MikeMullany]

Wednesday February 1, 2023

Paused Squat w Bands
225 lbs x 2,2,2,2,2,2,2,2,2,2,2,2 (12 x 2, 60 seconds)

Speed DL w Bands
280 lbs x 2,2,2,2,2,2 (6 x 2, 30 seconds)

Triceps Pressdown
40 lbs x 20,20,20,20

Run
3 miles
31:01
10:19/mile

Notes: Opted for 6 doubles instead of 12 singles on the DL. Skipped Goblet squats and Pull-throughs. Run felt good. Excellent pace for not trying hard.

[MikeMullany]

Friday February 3, 2023

Bench w Chains (60 lbs)
230 lbs x 1 (PR)
205 lbs x 3
175 lbs x 5,5,5

CG Supinated Pulldown
100 lbs x 12,12,12,10 (60 seconds)

Triceps Pressdown
40 lbs x 30,30,30

Seated Side Laterals
5 lbs x 15,15,15

Dead Hang
45 seconds

Airdyne
20 minutes w 20/1:40 intervals x 5 and 25/1:35 x 2

Notes: Small 5 lb PR on the bench with chains and had more there. 1 more rep on the first back off set as well than last cycle. Changed up all the accessory movements as well. Kind of felt like I was half assing the intervals, so I made the last two a little longer. Thighs were massively pumped after.

[MikeMullany]

Sunday February 5, 2023

Run
50 minutes, easy
4.65 miles
10:46/mile

Notes: This run felt awful for the first 2 miles. Contemplated bailing early but seemed to get better after that. Ended up doing 5 minutes more than I had planned.

[MikeMullany]

Monday February 6, 2023

DL w Chains (60 lbs)
385 lbs x 1
315 lbs x 3,3,3

High Bar Squat
225 lbs x 6
240 lbs x 6
250 lbs x 6

Notes: Didn’t feeling like pushing too hard today.

[MikeMullany]

Tuesday February 7, 2023

Paused Bench w Bands
170 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 60 seconds)

Press
107 lbs x 5,5,5,5,5 (2 minutes)

Supinated Barbell Rows
135 lbs x 8,8,8,8 (60 seconds)

EZ Bar Curls
35 lbs x 15,15,15 (30 seconds)

BTN SG Press
45 lbs x 10,10,10 (60 seconds)

[MikeMullany]

Thursday February 9, 2023

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

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

Triceps Pressdown
40 lbs x 20,20,20 (60 seconds)

Run
3 miles
32:33
10:49/mile

Notes: Pretty ordinary WO and run. Have a 7 mile, 2700’ hike scheduled for Saturday, so not sure if I will do an upper body session tomorrow or not.

[MikeMullany]

Saturday February 11, 2023

Run
55 minutes, easy
5.05 miles
10:54/mile

Notes: Nice run on a cool, breezy, sunny day. I bagged the hike this weekend. The thought of getting all our crap together, waking up at 3:30 AM, driving 2.5 hours, hiking and driving back home was too much. Played 9 holes after work and hit the ball well. Putted atrociously, but hitting it well feels so much more satisfying to me. First round ever I didn’t lose a ball either.

[MikeMullany]

Sunday February 12, 2023

Paused Pin Bench, 1” off chest
275 lbs x 1
205 lbs x 5,5,5

CG Supinated Pulldown
105 lbs x 12,12,12,12 (60 seconds)

Triceps Pressdown
40 lbs x 30,30,22 (60 seconds)

Seated Side Laterals
5 lbs x 15,15,15 (60 seconds)

Dead Hang
60 seconds

Notes: I failed with 275 lbs last cycle, and I had a little more in me today. All the pumper stuff felt good.

[MikeMullany]

Tuesday February 14, 2023

Squat
315 lbs x 1
345 lbs x 1
365 lbs x 1
295 lbs x 3,3,3

SGDL
225 lbs x 6
245 lbs x 6
265 lbs x 5

Run
2 miles, moderate hard
18:46
9:20/mile

Notes: 365 lbs is the most I’ve squatted since 2019, and if I recall, a weight I’ve only done three other times. This was not an all out grinder either. Back off work felt strong. SGDL’s absolutely kill my hands. And I love this lift. I may need to bring the grip in a little, and be careful at the top. Very good run as well. I need to do more of these shorter, quicker runs.

[MikeMullany]

Friday February 17, 2023

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

Press
110 lbs x 5,5,5,5,5 (2-2.5 minutes)

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

EZ Bar Curls
40 lbs x 15,15,15 (30 seconds)

Shrugs
155 lbs x 20,20,20 (60 seconds)

Dead Hang
60 seconds

Notes: Bench felt strong and snappy. Time to switch up the pressing. It’s starting g to feel stale.

[MikeMullany]

Saturday February 18, 2023

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

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

Goblet Squat
45 lbs x 10,10,10 (60 seconds)

Banded Pull-through
X 12,12,12 (60 seconds)

Triceps Pressdown
50 lbs x 15,15,15

Notes: Nice, crisp squats today. Bar was bouncing off my back. Did the accessory stuff for the first time in a few weeks as well.