MKW’s “Making My Own Luck” Towards a 1,000 Pound Total Log

[Filmbuff81]

Almost everything I read says do SLDL for moderate to high reps.

So starting light I could see 531 protocol working.

But eventually I think you'll need to adjist your rep scheme.

[Gordon Bombay]

Sup man! How is everything going with you? Lifting? Work?

Things are going pretty well on my end man. I moved to the more 'trendy' part of town and am now doing financial consulting in the restaurant industry.

Workout wise I hired a powerlifting PT to critique my technique and help me increase my upper body lifts. I'd like to compete eventually but that ain't going to happen until I can get another 35lbs or so on my bench. The sessions ran out but I learned a few things so we'll see.

295 bench would be a dream. Well, 300 is the dream, but 295 needs to come first. I think I can get there this calendar year. Baby steps though, first I need to get back to my old PR.

I passed Level II and have Level III on June 7. I don't think I can really do it justice just how miserable the Level II process was. I can't believe how tough the spring was but I passed the damn thing. One more!

Congratulations. I know a lot of smart people who failed their first go at level two. Can't even imagine how hard it's gotta be to literally do nothing but work and study for 6 months. Did you lose any friends in the process?

[MKW]

Almost everything I read says do SLDL for moderate to high reps.

So starting light I could see 531 protocol working.

But eventually I think you'll need to adjist your rep scheme.

Interesting. I might just adjust it from the beginning but I'll play it by ear. That's the one day, given my preexisting issues, that I'm going to manipulate from the start.

Things are going pretty well on my end man. I moved to the more 'trendy' part of town and am now doing financial consulting in the restaurant industry.

Workout wise I hired a powerlifting PT to critique my technique and help me increase my upper body lifts. I'd like to compete eventually but that ain't going to happen until I can get another 35lbs or so on my bench. The sessions ran out but I learned a few things so we'll see.



Congratulations. I know a lot of smart people who failed their first go at level two. Can't even imagine how hard it's gotta be to literally do nothing but work and study for 6 months. Did you lose any friends in the process?

That's awesome, it sounds like everything is moving along well. What type of work do you do within financial consulting? Consulting might be a route I go down post-MBA if I get burned out from what I have been doing. It seems interesting to me but I admittedly know very little about it other than my own assumptions.

I didn't lose any friends during the process but I probably should have. I'm extremely lucky in that my core group of friends are pretty much unbreakably close, so disappearing for a few months wasn't going to do anything. I still talked to everyone every day but I can count the amount of social things on one hand in March, April, and May. It all worked out though because now I'm in NYC with four of them and having a blast.

[MKW]

January 22, 2014: 5/3/1 Cycle 1, Week 1, Day 4

Deadlift Accessory

SLDL:

- 135 x 10
- 155 x 10
- 185 x 8 (grip issues, I was super setting with fat grip curls)
- 185 x 12 (straps)
- 185 x 12

DB Spiders (supersetted with SLDL and used fat grips):

- 3 sets of 15, 25 pounds

Hack Squats:

- 135 x 20 (1 plate per side, easier notation this way)
- 185 x 10
- 225 x 10 DS 135 x 20

Seated Incline Curls:

- 25s x 12, FG
- 25s x 12, FG
- 25s x 8, no FG, slow negatives

Calf Raise (supersetted with curls and some traps):

- 1 plate x 35
- 2 plates x 25
- 3 plates x 15, 4 sets

BB Shrugs:

- I tried something here. I would go to failure with the fat grips and then take them off and rep out to 20. It kept it fresh and I liked it a lot. I might work it this way as I build up my horrible grip strength

- 135 x 8 FG DS 135 x 20
- 135 x 8 FG DS 135 x 20
- 135 x 8 FG DS 135 x 20

DB Shrugs (straps, 30 second rest):

- 70s x 10, 5 sets

Some abs.

Notes:

- I liked this workout a lot. I can't believe how much hack squats destroy my legs. I'm so happy my new gym has one of those machines. My grip is horrible so I'm going to concentrate on balancing grip work with hitting the target muscle in this way for the foreseeable future.

- Late workout, 10:30pm to midnight.

- Week 2 military press tonight. 135 for 5+. I'll probably post it up tomorrow.

[Filmbuff81]

Strong workout. Digging the high rep SLDL. I am sure you'll have sweet DOMS of peace tonight.

all that fat grip work will definitely pay dividends on your grip.

I need to work on mine a bit. going to pull my deads DOH as long as possible before I need to incorporate hook grip.

I might try to practice mixed grip with my left hand supinated, but no desire for dual bicep strains haha.

[MKW]

Strong workout. Digging the high rep SLDL. I am sure you'll have sweet DOMS of peace tonight.

all that fat grip work will definitely pay dividends on your grip.

I need to work on mine a bit. going to pull my deads DOH as long as possible before I need to incorporate hook grip.

I might try to practice mixed grip with my left hand supinated, but no desire for dual bicep strains haha.

The DOMS and overall exhaustion is pretty legit from the workout, haha. It was the hacks that got me. We'll see how my fat grip experiment goes but if I see improvement then maybe pick up a pair? I'm really liking them so far. Workout coming.

[MKW]

January 23, 2014: 5/3/1 Cycle 1, Week 2, Day 1

Military Press

3+

(FG = fat grips)

Military Press:

- 105x5 FG
- 120 x 3 FG
- 135 x 10 (+10 pounds, same reps as last week)

BBB:
- 95 x 10 FG
- 95 x 7 FG
- 95 x 7
- 85 x 7
- 85 x 7

CGBP supersetted with DB Rows:

- 95 x 20 FG - 60s x 8 FG
- 140 x 12 FG - " "
- ". "
- ". "
- 140 x 12 FG - 60s x 25 burnout

3 sets on a pull down machine, high reps

Notes:

- Very pleased with the one week jump with my military press. I need to regain endurance with the lift, evidenced by my gassing on the BBB. Rep 1 with 135 was a speed rep. I expect to hit some PRs once I re-condition the lift.

- I'm going to keep with the very slow and steady improvements with the accessory lifts. I can do more than I'm doing but frankly, I don't want to do my current numbers. I want to be stronger than that and I'm committed to building everything up slowly.

- Off tomorrow, squatting Saturday.

[Filmbuff81]

Big time work. You have earned a day of rest haha.

[MKW]

Big time work. You have earned a day of rest haha.

Haha yeah I agree, I'm pretty tired. I need to get some good rest tomorrow. The weekends for the time being are there for overall recovery - 5ish hours of sleep most nights during the week. Opus is a savior for some of these late workouts.

[patroclus32]

Cool to see this log pop up in my sub box again

Looks like you've made pretty good progress man, in and out of the gym. I'll be following along.

[Filmbuff81]

you meanmagnum opus? never had it, is it solid? I usually just get superpump

[MKW]

Cool to see this log pop up in my sub box again

Looks like you've made pretty good progress man, in and out of the gym. I'll be following along.

Damn man, awesome to have you in here. I was actually going to email Joe the other day to check in and ask about the two of you. What are you up to? Still in law school? Plans? Lifting? If you're ever in NYC we should get a lift in. I live in Midtown now.

you meanmagnum opus? never had it, is it solid? I usually just get superpump

Yup, Magnum Opus. Opus and Super Pump are my two pre-workouts. I take Super Pump if it's a weekend or morning workout (morning workouts don't happen, so weekends). Opus I take at night because I can still get to sleep within a reasonable timeframe. I like it a lot but don't expect it to compare with a caffeine product. It is perfect for what I need it for though. I definitely am more focused and have a bit more "pep" than I do when I don't take it. Not a terrible price either because a tub lasts me a pretty long time.

[Filmbuff81]

ah nice how is it taste wise? I wouldn't mind a non-caffeine pre-workout to help me focus but let me also sleep at night.

although with my current setup 2 workouts are on the weekends with Fridays and Sundays so I guess caffeine would not be horrible. Butif it tastes good and lasts long and does the job I would be keen on that.

[patroclus32]

Damn man, awesome to have you in here. I was actually going to email Joe the other day to check in and ask about the two of you. What are you up to? Still in law school? Plans? Lifting? If you're ever in NYC we should get a lift in. I live in Midtown now.

That's awesome you got a place in midtown. Living in NYC definitely has its perks, especially the food (I'm thinking of the halal cart on 53rd and 6th lol). It's crazy now, I realize while writing this how long ago my log was that I was in the process of applying to law school then. I'm in my last semester now, and I've been working at a law firm since the summer. I'm pretty busy but my hours don't sound as intense as yours, although I expect that to change when I graduate. Lifting has been going well my bench and deadlift have gone up (290 and 530) but my squat has been stubborn and remained more or less the same. I do miss the log community sometimes, nowadays people seem to do updates on the social media sites moreso than on here.

[MKW]

ah nice how is it taste wise? I wouldn't mind a non-caffeine pre-workout to help me focus but let me also sleep at night.

although with my current setup 2 workouts are on the weekends with Fridays and Sundays so I guess caffeine would not be horrible. Butif it tastes good and lasts long and does the job I would be keen on that.

I like the taste but it's not amazing. It's not bad enough to deter me from buying it though, not even close. Good product.

That's awesome you got a place in midtown. Living in NYC definitely has its perks, especially the food (I'm thinking of the halal cart on 53rd and 6th lol). It's crazy now, I realize while writing this how long ago my log was that I was in the process of applying to law school then. I'm in my last semester now, and I've been working at a law firm since the summer. I'm pretty busy but my hours don't sound as intense as yours, although I expect that to change when I graduate. Lifting has been going well my bench and deadlift have gone up (290 and 530) but my squat has been stubborn and remained more or less the same. I do miss the log community sometimes, nowadays people seem to do updates on the social media sites moreso than on here.

Haha yeah I know that Halal spot. I'm living with my four best friends so it has been a blast, although I'm not home much.

Damn man, 290 and 530, that's serious. What are you weighing in at? What type of split were/are you running? Your squat/legs were always up there to begin with so that overall total has to be pretty huge.

[JerG]

Yoo man in on this of course. Your squats have blown up since you last posted.

[MKW]

Yoo man in on this of course. Your squats have blown up since you last posted.

yee!

[MKW]

January 25, 2014: 5/3/1 Cycle 1, Week 2, Day 2

Box Squat

3+

(FG = fat grips)

Box Squats:

- 210 x 3
- 240 x 3
- 275 x 1
- 265 x 15 PR

Good Mornings:

- 140 x 12, 3 sets (keeping with the +5 pounds per week progression)

BB Shrugs:

- 135 x 14 FG DS 135 x 25
- 145 x 11 FG DS 145 x 20
- 145 x 10 FG DS 145 x 20

Seated Calf Raise:

- 2 plates x 25, 25
- 3 plates x 15

Standing DB Curls:

- 30s x 12, 10, 10 FG on all

DB Preacher Curls: FG

- 20s x 20
- 20s x 10, slow negatives-ish

DB Shrugs: 30ish seconds of rest

- 70s x 25, 20, 15, 10, 10

Notes:

- Squats surprised me. The last rep sucked though. I was so damn tired. Big PR.

- I'm loving the fat grips. I already see improvements and I'm going to keep with the 5ish pounds of weekly progression on the accessory lifts. I'm not trying to hit PRs on the accessory lifts. I want to build up my grip, hit some volume, and stay injury-free.

- Bench tomorrow. I think it's 215 for 3+.

- Settling in for a long night of studying. No complaints, ready to roll.

[patroclus32]

What are you weighing in at? What type of split were/are you running? Your squat/legs were always up there to begin with so that overall total has to be pretty huge.

I'm 185 right now, slowly leaning down. For bench I ran two cycles of smolov jr that definitely helped. Although I sprained my left pec on the second cycle and had to take a few weeks off from benching. Deadlift I have not been doing anything specific. I've just been doing 6-8 week cycles starting out light for high reps and building up to a max weight.

[MKW]

I'm 185 right now, slowly leaning down. For bench I ran two cycles of smolov jr that definitely helped. Although I sprained my left pec on the second cycle and had to take a few weeks off from benching. Deadlift I have not been doing anything specific. I've just been doing 6-8 week cycles starting out light for high reps and building up to a max weight.

185 with those numbers is serious, keep killing it. What type of law are you looking to practice? I could be wrong but you're at Pace right?

[Filmbuff81]

Awesome job on squats.

That set must have sucked ass hahaha.

[MKW]

Awesome job on squats.

That set must have sucked ass hahaha.

Absolutely miserable, haha. My legs still had push but my cardio gave out. I need to up my cardio game big time.

[MKW]

January 26, 2014: 5/3/1 Cycle 1, Week 2, Day 3

Bench

3+

(FG = fat grips)

Bench:

- 165 x 3 FG
- 190 x 3 FG
- 215 x 1 FG
- 225 x 1 FG
- 215 x 9 Rep PR I think, fringe though

BBB: FG

- 185 x 10
- 155 x 7, 155 x 7. Whoops, gassed myself apparently on the 185 x 10. Silly but I wanted to try it

Dips:

- BW + 45 x 10, 10, 10

DB Rows:

- 60s x 12 FG
- 65s x 7, 6, 6 FG
- 65s x 21

Tricep Pulldown SS Lat PD: 3 sets

Abs: 3 sets

Notes:

- I'm loving the fat grips and my slow build on the accessory lifts. I also feel incredibly good warming up with the grips and then taking them off for the work set. Feeling good. I need to keep this consistency going. 225x10 bench goal is in sight over the next 5-6 months.

[Filmbuff81]

That is a VERY attainable goal for you I think.

Really digging your layout.

Glad to have you back posting. It makes for good motivation.

[Anthony21]

Definitely back in this bish!!!

[Gordon Bombay]

Man, that's an easy goal. You should be able to crush that in the next 8 weeks.

[JerG]

How much do you weigh man? Nice benching.

[MKW]

That is a VERY attainable goal for you I think.

Really digging your layout.

Glad to have you back posting. It makes for good motivation.

Happy to be back!

Definitely back in this bish!!!

Thanks man!

Man, that's an easy goal. You should be able to crush that in the next 8 weeks.

I think I have a mental block on 225. I'll break through. I only got 225x5 on my 1+ day (no spotter though).

How much do you weigh man? Nice benching.

Thanks man. I was 184 when I got weighed at the doctor's the other day.

[MKW]

My schedule is starting to heat up but I'm going to keep posting. It might be in the below format from time to time. I'm still at work and drinking my pre-workout. I've got 5+ military press coming up with 100-115-130. I hit 135x10 on my 3+ day during cycle 1 so I'm shooting for 11. Pretty tired.

Cycle 1 Review

5+/3+/1+

Box Squat: 250x16, 265x15, 280x10 (all were PR's)
Bench Press: 205x10, 215x9, 225x5
Military Press: 125x10, 135x10, 140x8

Weight: 184ish

I also made some noticeable grip progress (maybe not clear in the numbers). Very productive first cycle. My 225x5 bench day was a pain in the ass but I had a pretty rough Saturday night and I benched without a spotter. I also had studied for a while and wasn't quite there mentally. I'll blow through it.

I woke up Sunday with some bursa pain in my right knee so I took off yesterday's workout. I lost 10 weeks to bursa pain a few years ago and I'm not risking anything right now since my squats are flying.

[Filmbuff81]

Goodluck with the workout and feel better dude.

Awesome job on squats!