Mousey's Log

[Mousey]

Workout A

Done 4:15am-4:55am

squat: 195-197.5*
bench: 185-187.5*
DL: 325-327.5*
press: 115
hang clean: 115
front squat: 135
Incline: 115

*today’s workout

Chins 2x8
Ran x 5 minutes

total weight moved: 7,412.5#
(this is just total weight moved of working sets, as a means of measurement)

Goals to come.

[Mousey]

squat: 195-197.5-200*
bench: 185-187.5
DL: 325-327.5
press: 115-120*
hang clean: 115-120*

*today’s workout

pullups 1x8
Chins 1x8
Run x 6 minutes @6.0

didn’t eat enough yesterday but was able to get lifts in.

[Mousey]

(today) was workout A

squat: 195-197.5-200-(205)
bench: 185-187.5-(190)
DL: 325-327.5-(330)
press: 115-120
hang clean: 115-120

followed by dips 2x10, abs 2x10, run for 6 minutes

light day in gym tomorrow. probably front squats, rows, incline, and prowler. onto workout B on sunday.

not feeling too sore today. upper back with a little DOMS. been a while since I've cleaned so that may be it.

still tracking food log. more to come on that. goals to follow shortly.

[Mousey]

ok all. goals. here are they. they are simply 2.5 pounds above my past SS records. simple, guys. simple.

squat: 247.5 (current 205)
bench: 197.5 (190)
DL: 357.5 (330)
press: 152.5 (120)
hang clean: 172.5 (120)

[Mousey]

special workout today

Front squat: 140x5x5
Incline: 135x5x5
Row: 95x5x5
Prowler: 90x5 trips
treadmill: 6 minutes

nothing much. keeping active before workout B tomorrow.

[Mousey]

(today was workout B)

squat: 195-197.5-200-205-(207.5)
bench: 185-187.5-190
DL: 325-327.5-330
press: 115-120-(122.5)
hang clean: 115-120-(122.5)

followed by dips 2x12, abs 2x12, run for 6 minutes

belt on squats. felt heavy but didn't move slowly.

woke up 167.5 - on the lower end, even after a day of going above maintanance.

sups include whey, glutamine (10g PWO), multi, fish oil, NO-xplode (to turn back time), and glycergrow 2.

[Mousey]

squat: 195-197.5-200-205-207.5-(210)
bench: 185-187.5-190-(192.5)
DL: 325-327.5-330-(322.5)
press: 115-120-122.5
hang clean: 115-120-122.5

pullups x8
chins x8

[Mousey]

workout B tonight. eating well today. plan to end with some dips and abs. haven't done prowler in a while so may do some work there, along with usual 6-8 minute run on treadmill. woke up weighing 167.

[Mousey]

squat: 195-197.5-200-205-207.5-210-(212.5_
bench: 185-187.5-190-192.5
DL: 325-327.5-330-322.5
press: 115-120-122.5-(125)
hang clean: 115-120-122.5-(127.5)

dips 2x12
abs 2x10 (seated, weighted with 55#)

not a typo - for whatever reason, jumped 5 on HC.

couldn't get rack at first. walked treadmill and BW squats for quite some time. actually felt really fresh/loose for start of workout. need to find a way to keep this up.

168.5 this morning.

this was a late workout yesterday. off today.

[Mousey]

Friday

squat: 195-197.5-200-205-207.5-210-212.5-(215)
bench: 185-187.5-190-192.5-(195)
DL: 325-327.5-330-332.5-(335.5)
press: 115-120-122.5-125
hang clean: 115-120-122.5-127.5

pull-ups 2x8
abs seated, weighted, 2x10x57.5

[Mousey]

Sunday

squat: 195-197.5-200-205-207.5-210-212.5-215-(217.5)
bench: 185-187.5-190-192.5-195
DL: 325-327.5-330-332.5-335.5
press: 115-120-122.5-125-(127.5)
hang clean: 115-120-122.5-127.5-(130)

dips 10x2x10
abs seated, weighted, 60x2x10
Prowler, 40 yard push, 5 trips: 45, 90, 135, 90, 45

[Mousey]

squat: 195-197.5-200-205-207.5-210-212.5-215-217.5-(220)
bench: 185-187.5-190-192.5-195-(197.5)
DL: 325-327.5-330-332.5-335.5-(337.5)
press: 115-120-122.5-125-127.5
hang clean: 115-120-122.5-127.5-130

Chins 2x8

Forgot the straps for the deads… a sixth rep would have fallen out of my hands even while using a hook grip. Belt only on squats.

[Mousey]

squat: 195-197.5-200-205-207.5-210-212.5-215-217.5-220-(222.5)
bench: 185-187.5-190-192.5-195-197.5
DL: 325-327.5-330-332.5-335.5-337.5
press: 115-120-122.5-125-127.5-(130)
hang clean: 115-120-122.5-127.5-130-(132.5)

Dips 12x2x10 – this appears to be the sweet spot. We’ll maybe do 15# for 2 sets of 8 next time.
Treadmill – 6 minute run

Felt great leaving gym. Back home for some chipotle and beer after my post-workout shake.

Finally back to 225 on squats and the press and clean are finally getting a 45 on each side (again). It’s the little things that keep you going, right? time to get the chalk out and possibly belt on press.

Off today (Thursday). Back at it tomorrow for workout A. Saturday will be some prowler work, and then workout B again on Sunday.

Diet has been on point. more rice and chicken than ever.

[Mousey]

squat: 195-197.5-200-205-207.5-210-212.5-215-217.5-220-222.5-(225)
bench: 185-187.5-190-192.5-195-197.5-(200)
DL: 325-327.5-330-332.5-335.5-337.5-(340)
press: 115-120-122.5-125-127.5-130
hang clean: 115-120-122.5-127.5-130-132.5

Pullups 2x5
Chins 2x5
Weighted abs 65x2x8

No time for anything else. Started squatting around 4:15am. Squats with belt. Deads with straps. Continuing to use NO-Xplode and happen to pick up another tub. 40g shake PWO. Followed up with protein bar and then a big ol’ bowl of rice and chicken. Teriyaki style.

Feeling good.

[Mousey]

squat: 195-197.5-200-205-207.5-210-212.5-215-217.5-220-222.5-225-(227.5)
bench: 185-187.5-190-192.5-195-197.5-200
DL: 325-327.5-330-332.5-335.5-337.5-340
press: 115-120-122.5-125-127.5-130-(132.5)
hang clean: 115-120-122.5-127.5-130-132.5-(135)

Dips 15x2x10
Run 6 minutes

Have been feeling great lately. Leaving gym with a really good “beat up” feeling. Workouts are getting harder. Taking longer to complete too, especially squats. Still out in under and hour, even with abs and a quick run (typically on treadmill at 5.5-6.5). Been doing some prowlers on my off days.

An increase of carbs have def helped.

[Mousey]

squat: 195-197.5-200-205-207.5-210-212.5-215-217.5-220-222.5-225-227.5-(230)
bench: 185-187.5-190-192.5-195-197.5-200-(202.5)
DL: 325-327.5-330-332.5-335.5-337.5-340-(342.5)
press: 115-120-122.5-125-127.5-130-132.5
hang clean: 115-120-122.5-127.5-130-132.5-135

Dips 2x10, 1xf(4)

[Mousey]

This morning: Friday

squat: 195...215-217.5-220-222.5-225-227.5-230-(232.5*)
bench: 185-187.5-190-192.5-195-197.5-200-202.5-205
DL: 325-327.5-330-332.5-335.5-337.5-340-342.5-345
press: 115-120-122.5-125-127.5-130-132.5-(135)
hang clean: 115-120-122.5-127.5-130-132.5-135-(137.5)

abs 2x10

squats went 4,3,3

Maybe I'll cough it up to the 4:15am start time or the fact I didn't eat enough the day before. Whatever my excuse is, still felt strong. going to keep here for another 2 workouts, at a minimum. press and hang cleans felt great. ended with 65# on the ab machine.

capped workout with 2 scoops of whey, 10g of glutamine. about 2 hours later, healthy dose of chicken and rice.

prowler tomorrow? we'll see.

(recording mismatch here. you see bench and deads increase... just catching this log up with my official records in my phone. cool? cool)

[Mousey]

Sunday

squat: 195...215-217.5-220-222.5-225-227.5-230-*232.5-(*232.5)
bench: 185-187.5-190-192.5-195-197.5-200-202.5-205-(*207.5)
DL: 325-327.5-330-332.5-335.5-337.5-340-342.5-345-(347.5)
press: 115-120-122.5-125-127.5-130-132.5-135
hang clean: 115-120-122.5-127.5-130-132.5-135-137.5

abs 60x2x12

squat stall at 232.5
4,3,3
5,4,3

So there is improvement (more on first two sets and increase of 2 overall). Going to keep it here at least one more session … maybe two … maybe three, before dropping 10%.

Bench stall at 207.5
4,4,4

The final set felt the best; however, couldn’t get to that fifth. Odd because I remember 205 feeling good and fast.

Off today… back at it tomorrow … early AM.

[Mousey]

Check in on goals that were posted above.

they are simply 2.5 pounds above my past SS records. simple, guys. simple.

squat: 247.5 (current 230; 17.5 to go)
bench: 197.5 (205) ACCOMPLISHED
DL: 357.5 (347.5; 10 to go)
press: 152.5 (35; 17.5 to go)
hang clean: 172.5 (137.5; 35 to go)

1 down, 4 to go.

[Mousey]

Workout B

squat: 195...215-217.5-220-222.5-225-227.5-230-*232.5-*232.5-(232.5)
bench: 185-187.5-190-192.5-195-197.5-200-202.5-205-*207.5
DL: 325-327.5-330-332.5-335.5-337.5-340-342.5-345-347.5
press: 115-120-122.5-125-127.5-130-132.5-135-(137.5)
hang clean: 115-120-122.5-127.5-130-132.5-135-137.5-(140)

squat stall at 232.5 … and got it on third workout. surprised myself here.
4,3,3
5,4,3
5,5,5

[Mousey]

Workout A

squat: 195...215-217.5-220-222.5-225-227.5-230-*232.5-*232.5-(*235)
bench: 185-187.5-190-192.5-195-197.5-200-202.5-205-*207.5-(*210)
DL: 325-327.5-330-332.5-335.5-337.5-340-342.5-345-347.5-(350)
press: 115-120-122.5-125-127.5-130-132.5-135-137.5
hang clean: 115-120-122.5-127.5-130-132.5-135-137.5-140

Squats felt good… however, only went 3,3,3. I blame it on not eating enough during the day... which is true.

Didn’t feel like bringing micro plates into gym, so up’d weight on bench… and got 4,4,4 at 210… same reps I got at 207.5. I’ll drop down to 207.5 next time.

BB curl bar x 1x30
Treadmill: 3 minute run (wow… I know)

[Mousey]

early workout. had nice energy and good pump.

squat: 195...215-217.5-220-222.5-225-227.5-230-*232.5-*232.5-232.5-*235-(*235)
bench: 185-187.5-190-192.5-195-197.5-200-202.5-205-*207.5-*210
DL: 325-327.5-330-332.5-335.5-337.5-340-342.5-345-347.5-350
press: 115-120-122.5-125-127.5-130-132.5-135-137.5-(140)
hang clean: 115-120-122.5-127.5-130-132.5-135-137.5-140-(145)

squat progress at 235
3,3,3
4,3,3

for whatever reason (probably because i was feeling so good with good pump), made 5# jump on hang cleans - no problem. starting to struggle a big with press, but today, managed 5,5,5

rest periods are getting longer and i'm starting to feel beaten up near end of workout - a good thing.

ended with 3 DB flat presses to failure (45#)

[Mousey]

Last workout was Friday. Saturday was some prowler.

Sunday

squat: 195...220-222.5-225-227.5-230-*232.5-*232.5-232.5-*235-*235-(*235)
bench: 185…200-202.5-205-*207.5-*210-(207.5)
DL: 325…340-342.5-345-347.5-350-(352.5)
press: 115…125-127.5-130-132.5-135-137.5-140
hang clean: 115…130-132.5-135-137.5-140-145

squat progress at 235
3,3,3
4,3,3
4,3,4

Not sure if I’m going to reset yet or not. While it is three failed attempts, I have improved on each one.

Bench was finally a success. Deads felt so good. Wore a belt this time (with straps) and will most like keep belt on going forward.

Then some ab work. Going heavier and adding an extra set for 3x10-12.

Monday off. Back at it early tomorrow AM.

Diet is best it’s ever been. Oats, rice, chicken. Believe I just need to eat more of everything.