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

[MikeMullany]

Monday May 14, 2018

Press
102 lbs x 1,1,1,1,1
112 lbs x 1,1,1,1,1
122 lbs x 1,1,1,1,1
127 lbs x 1
132 lbs x 1
137 lbs x 1
142 lbs x 1

Squat
135 lbs x 5,5,5
185 lbs x 5
225 lbs x 5

Pendlay Row
135 lbs x 8
185 lbs x 8
225 lbs x 8,8

CG Bench
135 lbs x 16,5,4

Notes: Had another ART session for the quad on Friday. I tried squatting in my old Romeleo's to see if the ankle shift/heel rise wouldn't be as pronounced and it wasn't. The Romeleo's are much tighter, and I think the Adipowers being more roomy might have something to do with this.

[MikeMullany]

Wednesday May 16, 2018

Press
105 lbs x 2,2,3,3,3,3,3,3

Bench
155 lbs x 3
185 lbs x 2
205 lbs x 1,1
225 lbs x 1
240 lbs x 1

Press
85 lbs x 7,7,8

Pulldowns
60 lbs x 12
80 lbs x 12
90 lbs x 12
100 lbs x 12
90 lbs x 12

2 count paused Squat
135 lbs x 5
225 lbs x 3

Notes:Hepburn pressing, Hanley power bench and some pulldown bro work. Not sure what I should be doing regarding squats. Had another ART session. Quad feels better immediately after, but squatting still doesn't feel right.

[MikeMullany]

Saturday May 19, 2018

Press
103 lbs x 1,1,1,1,1
113 lbs x 1,1,1,1,1
123 lbs x 1,1,1,1,1
128 lbs x 1
133 lbs x 1
138 lbs x 1
143 lbs x 1 @ 9.5

DL
420 lbs x 1
365 lbs x 2,2,2

Incline Bench
115 lbs x 16,5,5,4

Chins
BW x 10,3,3,3,2,2,3

[MikeMullany]

Monday May 21, 2018

Press
104 lbs x 1,1,1,1,1
114 lbs x 1,1,1,1,1
124 lbs x 1,1,1,1,1
129 lbs x 1
134 lbs x 1
139 lbs x 1
144 lbs x 1

Pendlay Row
135 lbs x 8
185 lbs x 8
225 lbs x 8,8,8

CG Bench
135 lbs x 8
145 lbs x 8
155 lbs x 8
165 lbs x 8
155 lbs x 8
145 lbs x 8

[MikeMullany]

Figured I’d start this log up again. I post on an old forum, but we are down to about 4 people so it might be nice to possibly interact with a larger group. I just got back from an awesome vacation in the Adirondack’s. We stay at this wilderness lodge at this time every year. Did about 45 miles of hiking with close to 6500’ of climbing. Included in that was our first solo bushwack up Pinnacle Mt. We have hiked all 46 4,000
ft mountains up there. Some, multiple times, but this bushwack was the most gratifying of them all. I’d like to start doing more off trail stuff.

Training wise, the past few years I’ve mostly defaulted to Hanley’s HVLF stuff, which I love. I’ve also run his strength template a few times with great success, especially benching. I kind of just recently fell into a conjugate/ low fatigue hybrid type program, stealing from Austin’s model he laid out in the low fatigue thread. I just started alternating the lifts with chains, bands, pins, and pauses, mostly out of boredom. I will also now sometimes just do one lift per day, especially when stress is high. Increasing 1RM is no longer the be all end all for me. I want to feel good, and be a strong hiker and golfer, my new obsession that I suck at badly.

Monday October 3, 2022

High Bar Squat
305 lbs x 1@8
230 lbs x 3,3,3,3,3 (5x3, 90 sec)

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

Notes: Just recently added the high bar squats back in, but, like low bar, these also irritate my elbows. And now for some reason, so does the bar sitting on my traps which never bothered me in the past. Will probably be sore from this as I haven’t squatted in 11 days.

[DCR]

Seems like in the last week or two there’s been an uptick in new members as well as returning old members. Great to see - welcome back!

[MikeMullany]

Thanks for the welcome back DCR.

Tuesday October 4, 2022

Bench
235 lbs x 1@8
175 lbs x 4,4,4,4,4 (5x4, 90 sec)

Triceps Pressdown
42 lbs x 30,30

Notes: Feel a little more stiff and achy than usual.

[augeleven]

We have hiked all 46 4,000
ft mountains up there. Some, multiple times, but this bushwack was the most gratifying of them all. I’d like to start doing more off trail stuff.

Sounds awesome! I’ve never hiked in ADK before, but Im almost done with the NH 4k list.
Not about to take another project, but I would love to try some of them. Which besides Pinnacle do you like?

[MikeMullany]

Hey Augeleven. Haystack is probably my favorite but it’s long from any trail. I’ve done it twice. Once was the longest way which was around 20 miles and I did it again a few weeks ago. That one was 17. Pinnacle was cool because of the bushwack but it’s not a 4000 footer. Was planning on a trip to the Whites next summer. A guy I’ve been hiking with wants to do the Franconia ridge. Reach out if you plan on visiting the Daks. Be prepared for mud.

Thursday October 6, 2022

DL
385 lbs x 1@8
295 lbs x 4,4,4,4,4 5 (5x4, 90 sec)

Banded Rows
X 20,20,20 (60 sec)

BB Curls
45 lbs x 10,10,10

Run
20 minutes
1.8 miles
11:10/mile

Notes: Still feeling a little ‘off’. First run in 3 weeks. Felt pretty good. Very slow pace, even for me. Was going to do this alternating 4 minutes running with 1 minute walking, so pleased that I was able to run straight for 20 minutes. Will build up from here.

[MikeMullany]

Friday October 7, 2022

Press
135 lbs x 1@7
145 lbs x 1@9
110 lbs x 4,4,4,4,4 (5x4, 90 sec)

Pendlay Rows
205 lbs x 6,6,6

Notes: Mis grooved the top press single and forgot to put the belt on. Haven’t done Pendlay rows in a while. Forgot how much I like them.

[MikeMullany]

Saturday October 8, 2022

Squat
315 lbs x 1@8
235 lbs x 4,4,4,4,4 (5x4, 90 sec)

Chins
BW x 8,8,8

Notes: Just a quick session before dinner. Spent the day in ER with mom. Low bar squats just feel so much more comfortable for me now.

[MikeMullany]

Sunday October 9, 2022 AM

Run
2.5 miles
25:32
10:12/mile

Notes: Pretty good run. Pace improved by almost 1 minute. HR was reading a little high, but run was done with a ‘breathe through your nose’ pace.

[MikeMullany]

Sunday October 9, 2022 PM

Bench w chains (60 lbs)
185 lbs x 1@7.5
195 lbs x 1@8.5
145 lbs x 3,3,3,3,3,3 (6x3, 60 sec)

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

[MikeMullany]

Monday October 10, 2022

Run
20 minutes
1.83 miles
10:56/mile

Notes: Heavy legs from yesterdays run, and sore hamstrings from Saturdays squats.



Monday October 10, 2022 PM

DL w chains (60 lbs)
335 lbs x 1@7
355 lbs x 1@8
265 lbs x 3,3,3,3,3 (5x3, 60 sec)

Wide Grip Pulldowns
102 lbs x 10,10,10 (60 sec)

Notes: Don’t understand why, but this cheap ass Pulldown machine I have gives me such a good stretch and pump in the last. Better than any commercial machine I’ve ever used.

[MikeMullany]

Wednesday October 12, 2022

SSB Squat
265 lbs x 1@7
285 lbs x 1@8
215 lbs x 3,3,3,3,3 (5x3, 90 sec)

Press
115 lbs x 1,1,1,1,1
125 lbs x 1,1,1,1,1
135 lbs x 1,1,1,1,1
140 lbs x 1
145 lbs x 1
150 lbs x 1
155 lbs x 1@9.5

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

[MikeMullany]

Ffiday October 14, 2022

Bench
235 lbs x 1@7
245 lbs x 1@8
185 lbs x 4,4,4,4,4,4 (6x4, 90 sec)

DL
395 lbs x 1@8
295 lbs x 4,4,4,4,4 (5x4, 90 sec)

Run
2.5 miles
27:40
11:02/mile

Notes: Weight WO was pretty straight forward. Really just working on being honest with my self in the RPE’s now. Run was pretty slow, but they usually are when done in the late afternoon after work.

[MikeMullany]

Saturday October 15, 2022

Press
135 lbs x 1@7
145 lbs x 1@9
110 lbs x 4,4,4,4,4 (5x4, 90 sec)

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

Run
3 miles
31:50
10:36/mile

Notes: Run was done in early afternoon, weight early evening. Run felt better and was faster as it went on. That rarely happens.

[MikeMullany]

Monday October 17, 2022

Pin Bench 1” off chest
245 lbs x 1@8
185 lbs x 3,3,3,3,3,3,3,3 (8x3, 75 sec)

Squat w chains (60 lbs)
285 lbs x 1@8
225 lbs x 3,3,3,3,3 (5x3, 90 sec)

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

Notes: Feeling a little under the weather. Not sure about doing back off work with the pin bench. I added sets, shortened rest and focused on exploding up.

[MikeMullany]

Sunday October 23, 2022

Press
115 lbs x 3,3,3,3,3 (90 sec)
125 lbs x 2,2,2,2,2 (90 sec)
135 lbs x 1,1,1,1,1 (90 sec)

Pendlay Rows
215 lbs x 6,6,6

Notes: Had some kind of severe cold or flu last week. Waited an extra day to do this WO. Felt good

[MikeMullany]

Monday October 24, 2022

Sumo DL
365 lbs x 1@7.5
275 lbs x 4,4,4,4,4 (5x4, 90 sec)

Chins
BW x 7,7,7 (90 sec)