Bh44: Weights, Plates... Determining My Own Fate

[MikeWines]

I needed to see how you would fair on the sissy squats with that superset. I wasn't expecting 50+ reps so we'll throw in a counter balance to get your quads fired up.

For the MB work, I wanted it either HK med ball throw (against a wall) or a standing overhead MB slam. Something which fires up your CNS while incorporating the upper body. No idea how you did a HK overhead slam. haha

For the pin press, the second set was correct. Make sure you're trying to load the triceps and not the chest (aka manipulate elbow position if need be, arch less, etc.)

If the belt squat needs to be dropped, incorporate hack squats instead.

[Bh44]

I needed to see how you would fair on the sissy squats with that superset. I wasn't expecting 50+ reps so we'll throw in a counter balance to get your quads fired up.

For the MB work, I wanted it either HK med ball throw (against a wall) or a standing overhead MB slam. Something which fires up your CNS while incorporating the upper body. No idea how you did a HK overhead slam. haha

For the pin press, the second set was correct. Make sure you're trying to load the triceps and not the chest (aka manipulate elbow position if need be, arch less, etc.)

If the belt squat needs to be dropped, incorporate hack squats instead.

Sounds good on all fronts (hack squat machine or legit Barbell?)

as for the HK OH Slam

[MikeWines]

Machine.

[Bh44]

August 14th
MW: 177.8



Training: Mike Wines Programming - Week 2, Day 1
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach. +Terminal Knee Extension, Barbell Ankle stretch

Front Squat: 80%: 1xAMRAP, 5xAMRAP -2reps [B] *see notes *
(bar x 10)
(95 x 10)
(135 x 8)
(185 x 5)
(225 x 3)
(240 x 1)
250 x 6 – AMRAP 10lb PR+felt heavier than they look

250 x 4 – okay/hard
250 x 4 – okay/hard
250 x 4 – [okay
250 x 4 – last rep was half paused/falling forward
225 x 4 – load drop 10%

Speed Sumo Pulls 6x2 @70%: ~1-1:15 min rest
(135 x 5)
(225 x 5)
(315 x 3)
370 x 2 x 5sets - DOH
+Mixed Grip
355 x 2

Step Through Lunges: 3x6e: Left leg, Right Leg, ~1:30 rest
70s x 6e - Chalk
70s x 6e – Chalk, regrip after 1st leg
70s x 6e – chalk, regrip b/w legs

Band Assisted Nordic Hamstring Curl 3x10-12
Green Band (high) x don’t know, trying different locations for my knees (lat pulldown seat was weird

Ab Wheel Roll Outs 3x10 ~60 sec rest
bw x 10 (3sets)

Cool down:
Stretch, foam roll,

Notes
Relatively poor workout… Been sleeping great (deep, ~7hours which is usual/more than normal) but got hit hard with a fatigue on my way to the gym. Usually I’ll take some caffeine when this happens but didn’t have any on me/just thought I would push through it. I was literally yawning throughout the sets of Front squats. By the end of them I was getting my energy back though.
- My upper back was falling forward a fair bit so that’s why I cut the sets (MIKE, not sure if I should have kept pushing out another or not).
- Last rep of the 250 wasn’t great and I knew I wouldn’t hit it for another set so I did the load drop.
- Thinking it could be a little caused by the 2MRI’s I had yesterday? (had contrast for one of them) and I have been a little foggy all day. Planning on passing out really early tonight.

[MikeWines]

Good call on the rep choice for the plus set. Technique was getting a little touchy there. For workouts like this when you get with intense fatigue, cut all accessories to 2 sets and drop load by 10-15%. Save the hard, quality sets for the main movement and then just punch the ticket for the rest. You'll have days like this but don't try to force a square peg through a round hole. To reduce volume and back off to give your CNS a chance to play catch up.

[Bh44]

August 15th
MW: 187.6



Training: Mike Wines Programming - Week 2, Day 2
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach ... + 3-D Band Pull-aparts w/hold

Cable Flyes: 3x12 w/30-45sec rest [B]
22.5 x 15 -whoops
22.5 x 12
17.5 x 13 - slight pause at contraction

Incline DB Bench 3x8: *1-2min rest*
(37.5s x 10)
(50s x 6)
65s x 8 - +5lbs; should have called it at 7 though
65s x 7 - +5lbs
65s x 6 - +5lbs
60s x 7

Parallel Bar Dips: 3x8-10: *1-2 min rest *
Tempo 3:x:1:x
bw x 8 - +1rep
bw x 7 - +1rep
bw x 6

A.1 DB Pullover 3x8 *A1, A2, 45sec-1 min *
(30 x 10)
60 x 8 - +5lbs
65 x 8 - +10lbs
65 x 8 - +10lbs

A.2 High to Low Cable Rope Row 3x12
(25 x 12)
65 x 12 - meh
55 x 12 - really focusing on getting better at this movement/better contraction
55 x 12

BFR – Reverse Grip Cable Curl 6x20-25 *~30sec rest *
10 x 25, 25, 22, 20, 20, 20

Cool down:
Stretch, foam roll,

Notes
Great lift, had a different which was a slightly different angle and just felt weird TBH. Whatever. Should have just done 7s but I got greedy and then they all declined. Dips felt great and might have been longer than 3seconds.

Got some terrible news last night which has my thoughts going all over the place and couldn't really sleep last night (if I can call it "sleep"). My Ex (who I am still good friends with) has a severe case of anorexia and is on mandatory bedrest. She is trying to get into different programs in the area but is too unstable to get in (BMI way too low). I'd be lying if I said the diagnosed ED was a surprise as I have thought it before, but as I have only seen her 1x in the past year since we broke up I didn't really have the ability to see how bad it was.

*had a couple of videos but I looked at them and saw my issues w/ the DB pullover and row

[Bh44]

August 17th
MW: 180ish



Training: Mike Wines Programming - Week 2, Day 3 – Lower Hypertrophy
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach… +Banded Terminal Knee Extension + rocking Calf Stretch

Leg Press: [B]
10ps x 100reps – much more difficult, though there were no real pauses

Back Squat : *~2min rest*
(135 x 10)
(225 x 5)
250 x 10
275 x 8 - +5lbs
295 x 6 - +5lbs
195 x 20 - +5lbs

Snatch Grip RDL : *~2min rest*
(135 x 10)
(195 x 6)
245 x 8 - chalk - +10lbs - regripped at rep 4
+Straps
245 x 8 - +10lbs
245 x 8 - +10lbs - video, needs improvement


A.1 Machine Hack Squat: 3x15-20: Had to switch b/c my roommate needed his belt (different gyms)
Hammer Strength "V-Squat" machine
55ps x 20
55ps x 15
55ps x 15

A.2 Banded Sissy Squat 3xfailure *A1, A2, ~1:30-2mins *
10lbs x ~30
10lbs x ~20
10lbs x ~20

Standing Calf Raise 3x10 *~1min rest *
(70ps x 10)
90ps x 10
100ps x 10
100ps x 10

Cool down:
Stretch, foam roll,

Notes
So, sleep had been crap lately since hearing about my friend, constantly thinking of different things to say and what I want to do for her. Getting on a good stance with her again and it is bringing some peace of mind. As such, lifting has been after work as I am trying to get a minimum of 6 hours. Planning a trip home this weekend to celebrate my niece's birthday (4 today) and see my sick friend.

Actually felt really good going into this workout, really fully of energy which was surprising as I didn't get much sleep and it was after staring at my work computer all day.

Everything (except calf raises) were done in my Oly shoes, and Leg Press/Hack Squat/Sissy Squats were all done with a more narrow stance (not excessive, but closer than my normal stance)... Sweet Damn were my quads throbbing!

- Squats weren't that great today, was falling forward and just weren't "on" as they were last time
- SGRDL, need to work on hinging more at the top and "thrusting". Probably shouldn't have jumped it 10lbs

[MikeWines]

Squats didn't look as bad you made them out to be. You keep trying to get back into those hips when it gets heavy but that's EXACTLY why we're doing all of the intensive quad work now. As they (your quads) get stronger, you'll be able to keep your knees forward and extend your legs using your quads instead of substituting spinal extension for hip extension.

Which brings me to my next point - when things get heavy, think about trying to keep your knees forward. It sounds counter intuitive but think about standing straight up instead of shifting back. You may already be thinking about this and the hip shift just happens intuitively but none the less, I find that if I need one cue to keep me more upright and using my quads more effectively, ^that's it.

Got some terrible news last night which has my thoughts going all over the place and couldn't really sleep last night (if I can call it "sleep"). My Ex (who I am still good friends with) has a severe case of anorexia and is on mandatory bedrest. She is trying to get into different programs in the area but is too unstable to get in (BMI way too low). I'd be lying if I said the diagnosed ED was a surprise as I have thought it before, but as I have only seen her 1x in the past year since we broke up I didn't really have the ability to see how bad it was.

Dang man, I'm incredibly sorry to hear this. Having walked in her shoes, I feel for you. Let me know if you ever need to talk, I'm always here to help

[Bh44]

August 19th
MW: Not Taken



Training: Mike Wines Programming - Week 2, Day 4 – Upper Power
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach… +3-D Band Pull-aparts

Overhead Medicine Ball Slam: 2x4e [B]
*Completely forgot/ didn't look at my sheet

Barbell Bench: 3x3 @85%, 1xAMRAP @75% [B] *3-5mins rest*
(bar x 15)
(95 x 10)
(135 x 5)
(160 x 3)
(175 x 2)
(190 x 1)
200 x 3
200 x 3
200 x 3
175 x 7 - AMRAP

Barbell Pin Press 3x8: *1-2min rest* -
155 x 8 - kept the same weight and used less arch/leg drive + lower peg
155 x 8
155 x 8


Eccentric Chin-ups: 3x4 *~2min rest *
10-12 second eccentric
bw x 4
bw x 4 - +1rep
bw x 4 - +1rep

Cable Seated Low Row 4x10 *~2min rest *
85 x 10 - +5lbs
85 x 10 - +5lbs
90 x 9
85 x 10 - +5lbs

BFR – Incline DB Curl 6x20-25 *~20-30 sec rest *
10s x 25 x 6sets - +several reps

Cool down:
Stretch, foam roll,

Notes
Back logging this as I hit this before work on Friday, then drove 4.5hours immediately home after work, spent some time with family (and briefly saw my friend). Had a great weekend taking my 2 nieces out for a day as it was her 4th birthday. Drove back the immediate next day (8 hours total drive for ~12 hours of "family/friend time" haha, well worth it as I won't be back for months most likely.

This lift was okay, triceps just weren't firing, and forgot to do the med ball slams before hand, TBH CNS wasn't fired up at all.

[Bh44]

Not going to bother logging all my other lifts

August 24th
MW: Not taken



Training: Mike Wines Programming - Week 3, Day 3 – Lower Hypertrophy
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach… +Banded Terminal Knee Extension, +Barbell Ankle Stretch

Leg Press: [B]
15ps x 100 reps – Felt easy – +10lbs

Back Squat : *~2min rest* Worst/most uncomfortable
(bar x 15)
(135 x 10)
(205 x 6)
(235 x 4)
250 x 10
285 x 8 – +10lbs
305 x 6 – +10lbs
195 x 25 – +5reps

A.1 Hack Squat Machine: 3x15-20:
55ps x 20
55ps x 20 – +5reps
55ps x 20 – +5reps

A.2 Banded Sissy Squat 3xfailure *A1, A2, ~1:30 min *
bw+10lbs x failure - ~30reps
bw+10lbs x failure - ~25reps
bw+10lbs x failure - ~20reps

Seated Calf Raise 3x10 *~1min rest *
55ps x 10, 10, 9

Cool down:
Stretch, foam roll,

Notes
wow, well this lift was fantastic considering I had roughly 4 hours of sleep. Everything (other than squats) felt light.

Squats were about the worst thing. Literally was having issues originally hitting depth and somewhat heavy. It was literally as I started them I just tightened up. The top set was awful, but the others were better, really focusing on keeping my knees forward was helping. It was weird though, I was really feeling it in my knees, not a pain but just felt more tension (?) in them.

Updating this the day after (Aug 25th) currently on vacation in Florida visiting my parents. Got some scuba diving and Aerial Yoga on tap (trying this with my mom as she wants to show me what she has been doing.)

[Bh44]

August 27th
MW: Not taken



Training: Mike Wines Programming - Week 3, Day 4 – Upper Power
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach… +3-D Band Pull-aparts

Standing Overhead Medicine Ball Slam: 2x4e [B]
6lbs x 4 x 2sets

Barbell Bench: 3x1 @90%, 1xAMRAP @80% [B] *3-5mins rest*
**different gym, I was sliding everywhere on this bench
(bar x 15)
(95 x 10)
(135 x 6)
(160 x 4)
(185 x 2)
(200 x 1)
210 x 1 – spotter took half of it
210 x 1 – moved well
210 x 1 – moved well
185 x 6 -

Barbell Floor Press 3x8: *1-2min rest* Frist time doing these as this gym didn’t have a movable bench
145 x 10
155 x 8
160 x 5

Eccentric Chin-ups: 3x4 *~2min rest *
10-12 second eccentric
bw x 5 – +1rep, all were 11-12seconds
bw x 5 - +1rep, all were 11-12seconds
bw x 5 - +1rep

Cable Seated Low Row 4x10 *~2min rest *
**Other gym,
4sets x 10

BFR – Incline DB Curl [i]6x20-25/i] *~20-30 sec rest *
12.5s x 25, 25 (2nd set PR)
12.5s x 20 x 4 sets – +2.5lbs

Cool down:
Stretch, foam roll,

Notes
First lift on vacation, difficult trying to find everything, let alone the equipment was different, all the benches I found were all quite slippery too which was awful!

TBH the first set of bench I couldn’t unrack it (mainly because I was far ahead and was sliding), got a lift off for all 3 top sets, the second 2sets moved extremely well.

Went to see "The Mechanic: Resurrection" with my parents, great movie if you are into that style (my mom is a huge Stathom fan; as is the rest of the family).

[Bh44]

August 28th
MW: Not taken



Training: Mike Wines Programming - Week 4, Day 1
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach. +Terminal Knee Extension, Barbell Ankle stretch

See Notes on this lift

Front Squat: Work up to max; 3x10 backoff [B] *see notes *
*walk the weights out ~7feet *sigh*
(bar x 10)
(95 x 10)
(135 x 8)
(205 x 5)
(235 x 3)
(265 x 1)
*different rack, somewhat regular *
295 x 1 – Falling forward
+Belt
315 x 1 – difficult
320 x 0 – fail, was falling forward (back)
Backoff sets
205 x 10
205 x 10
205 x 10

Speed Sumo Pulls 3x2 @79%: ~1:30ish min rest
(135 x 5)
(225 x 5)
(315 x 3) – Really slow
(365 x 1) – Really slow
+Mixed Grip
400 x 2 – Really slow
400 x 2 – Really slow
400 x 2 – Really slow

*Dropped to 2sets, @~65% of regular

Step Through Lunges: 3x6e: Left leg, Right Leg, ~1:30 rest
45s x 8e
45s x 8e

Band Assisted Nordic Hamstring Curl 3x10-12
**Subbed for Lying Leg Curls; couldn’t get a band
2 sets of ~10-12 w/light weight; ~10 sec eccentric

Farmers Carries 3sets ~60 sec rest
55s x ~100 steps

Cool down:
Stretch, foam roll,

Notes
Not a great lift. On vacation visiting my folks, at a different gym (Hex plates, only 1 good rack, barbells are slippery, etc.). Food has been pretty bad as I’ve eaten out every day (now on day 4) and my father always has to order 2 appetizers that are deep fried. But whatever on vacation and not going to sweat the workouts too much. Also I have only really had 16-18 hours of sleep in the past 3 nights (travel, etc.)

Hit this lift the day after the “Upper Power” day, which probably contributed to my back tightness. Also, today was the first day I have had a foam roller. Yesterday I used a medicine ball, but can only do so much. The failed front squat kind of screwed my right knee, and there is a slight pain in it.

Doing Aerial Yoga 4 of the next 5 days.

Also Went scuba diving for the first time in ~4 years, forgot how amazing it is. If you ever have the opportunity to go I highly recommend it. You truly gain a new appreciation for the oceans and marinelife, you also get to see life with a new perspective.

[MikeWines]

Don't miss lifts. I'm not sure if I made note of that on the spreadsheet but that's my #1 rule.

[Bh44]

Backlogging some lifts; **I have some videos I will upload later
Finally home after a great vacation, couple of scuba dives seeing some incredible marine life, Swimming with 6foot (baby/juvenile) Reef Sharks, 3-400 lb Loggerhead Sea Turtles, 4-500 lb Goliath Grouper (prehistoric/endangered species), etc. I highly encourage everyone to try it given the opportunity.

Aerial/Anti-Gravity Yoga was good, may be something that I look into (or at least just regular Yoga).

Starting a de-load this week; planning on 2-3 lifts (Lower/Upper/Full body) in around the 3sets x 3-4 reps w/ 70-75% for main compounds.

Also starting a new job tomorrow so this week may be a little hectic.

August 30th
MW: Not taken



Training: Mike Wines Programming - Week 4, Day 2
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach. + 3-D Band Pullaparts

*Done at 24hr fitness in West Palm, different machines, different angles, etc.

Cable Flyes: 4x12 w/30-45sec rest [B]
4sets x 10-12 @8.5-9RPE

Incline DB Bench [I]Pyramid/I]: *~2min rest* **little steeper incline[/b
(37.5s x 10)
(55s x 6)
60s x 12 – [bRep PR
65s x 8
65s x 8
70s x 6 – Rep PR
75s x 3 – PR

Parallel Bar Dips: 3x8-10: *1-2 min rest *
Tempo 3:x:1:x
bw x 9
bw x 9 – +1rep
bw x 8 – +1rep

A.1 DB Pullover 3x8 *A1, A2, 45sec-1 min * First time doing these
(30 x 10)
75 x 8 (couldn’t get a 70) – +5lbs; PR
75 x 8 – +5lbs; PR
75 x 8 – +5lbs; PR
70 x 10

A.2 High to Low Cable Rope Row 4x12
4sets x 15-20 (couldn’t find a good weight to go heavier)

BFR – Reverse Grip Cable Curl 6x20-25 *~30sec rest *
6sets x 20-25

Cool down:
Stretch, foam roll,

Notes
Overall a decent lift, weights and machines were much different angles and weights than my normal gym (which I am switching as of September). Hit some good PRs but still left a little disappointed, really wanted 75s for 4 but I jumped the gun on the 65s when I should have kept them for 2 sets. Felt great hitting what I did considering I wasn’t really sleeping much due to the vacation, used caffeine more than I usually do though (roughly 100-125mg before most lifts).

Don't miss lifts. I'm not sure if I made note of that on the spreadsheet but that's my #1 rule.

gotcha, Wasn't sure if I was going to go for it, but then I felt that I needed to at least attempt to add to my max (though I should have known by the way that 315 moved that I shouldnt.

[Bh44]

August 31st
MW: Not taken



Training: Mike Wines Programming - Week 4, Day 3 – Lower Hypertrophy
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Hanging Lat Stretch, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Posterior hip Capsule mobilization, Quadruped rockback w/rotation, Wall Hip Flexor Mobilization, Half Kneeling Shoulder CARS, Glute Bridge w/ OH Reach… +Banded Terminal Knee Extension, +Barbell Ankle Stretch

*Done at LA Fitness in West Palm, different machines, different angles, etc.


Leg Press: [B] **Machine was stickier than my usual so added resistance (especially at the top half
20ps x 100 reps – +10lbs, +added resistance

Back Squat : *~2min rest*
(bar x 15)
(135 x 10)
(205 x 6)
(235 x 4)
250 x 10
290 x 8 – +5lbs
310 x 3, 2 – See Notes
195 x 25 – Relatively easier than last time

Snatch Grip RDL : *~2min rest*
(135 x 10)
(205 x 6)
250 x 8 – chalk – [color=green]+5lbs[/color
250 x 8 – chalk – +5lbs
250 x 8 – chalk, regrip @5 – +5lbs

A.1 Hack Squat Machine: 3x15-20:
“V-Squat Machine”
60ps x 20 – +10lbs
60ps x 15 – +10lbs
60ps x 15 – +10lbs

A.2 Banded Sissy Squat 3xfailure *A1, A2, ~1:30 min *
bw+10lbs x failure – ~50reps ; slight Rest/Pause; slower reps
bw+10lbs x failure - ~25reps; quick reps,
bw+10lbs x failure - ~20reps

Seated Calf Raise 3x10 *~1min rest *
N/A

Cool down:
Stretch, foam roll,

Notes
Well, this was an interesting lift. I did an Aerial Yoga “fitness” class the day before which actually used a fair bit of core work, I certainly felt it at the time I was doing it, but wasn’t sore at all. When doing the squats, I noticed that they were the main weak link that was holding me back. When I got to my top set they were awful, stance wasn’t right, and I was falling forward. I thought that it was just my stance (3rd rep was horrid). Racked the weight, waited like 1 min to see if I just needed to readjust, did 2 more reps but they were bad too, just called it.

Was going to see how my SGRDL felt, and thought maybe I should just lighten the load… as you can see the lift after the 1 set of squats was killer. PRd on everything else haha.

FYI I found that the machine I was using (and have been/will be using) is NOT an actual “hack squat machine, This gym actually had a “real Hack Squat machine” I did 1 light set, definitely a little different (and a little more Quads) but not too much

[Bh44]

Oct 29
MW: 180.4

So… Its Been way to long.. Not going to even bother logging my last workouts but here is the cliffs from my last bit. Planning on getting back to logging frequently.

Had an interview/info session at my gym tody to become one of their fitness advisors – their manager asked me about setting one up after talking with me about some of the stuff I do and other things I have talked with to some of the other workers there lol

STILL WORKING WITH MIKE – 2nd meso completed, onto my third (currently ending my second week)

- Bench is feeling top notch these days – PR’d this week!

- Quads have been growing nicely; Front squat is feeling better these days

- Sumo – haven’t pulled anything heavy over the past 10 weeks, but this meso we are building into a test

Life

Mike has truly changed some of my body – SLEEP 7.5-9 hours EVERYNIGHT (as opposed to the 4.5-6 I used to). Also just overall feel better (movement, energy, focus, etc.)

Currently LOVING my new co-op job (started in September). Couldn’t have asked for a better team, and experience thus far. They are even trying to get me into other places for my next term (already stated that they would love to bring me back, but they know that I want private sector experience). Possibly going to work part-time with them next semester when I return to class.

Here is a summary of MESO 2


- Started EVERY WORKOUT with a set of LEG PRESS for 100 REPS (this was awful… added 5-10lbs everytime though!)
- Front Squat – 315 x 1.5 (lost it forward)

- SUMO – Did banded pulls… with only 1 band and pulling sumo was a pain

- Bench moved like butter

*I'll be giving a comparison of my past 2 weeks of meso 3, and will be getting back on here more often.

[hostelmaniac]

happy to see you're doing well mane

[Bh44]

October 31st
MW: 181.4



Training: Mike Wines Programming - M3 W3 D1
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Update later…
+ DB counterweight Adduction Squat

Front Squat: 6x3 @60% *2 sec pause
(bar x 10)
(95 x 10)
(135 x 8)
(165 x 4)
+2sec Pause
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

Stiff Leg Deadlift 3x10:
(190 x 6)
(230 x 4)
260 x 10 – +5lbs
260 x 10 – +5lbs
265 x 10 – +10lbs

A.1 Seated Good Morning: 3x8:
105 x 8 – +10lbs
105 x 8 – +10lbs
105 x 8 – +10lbs
A.2 Hanging Leg Raises 3x10-12
bw x 12
bw x 12
bw x 8; 4 knee raises

Cool down:
Stretch, foam roll,

Notes
Great lift, really quick. I messed up last week (did extra 3x10-12 Sumo pulls after 11 working sets) so Mike cut some of the accessory volume the entire week.

went to/watched my first powerlifting meet this past weekend (OPA Provincials). Supported some of my school buddies (some are actually on the Canadian Powerlifting Team). What a great atmosphere; motivation level is at 100, as of right now I can see myself doing one within the year. Not sure what weight class I would want to be in for it (I’m naturally competitive, so I would want to be at least somewhat competitive…AKA middle of the pack lol).

Couple of my buddies set records. One of my buddies beat his old record… 120kg Junior (21y/o)… 701 Squat in sleeves, drug tested…

happy to see you're doing well mane

Thanks Hostel... Been lurking your log off and on, just haven't really posted lol

[Bh44]

November 2
MW: 182



Training: Mike Wines Programming - M3 W3 D2
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
Add later
+3-D Band Pullapart

Barbell Bench: 3x3@85%, 2x1@90%, 1xAMRAP@90%
(bar x 10)
(95 x 10)
(135 x 6)
(160 x 4)
(185 x 2)
205 x 3 – +5lbs to TM
205 x 3 – +5lbs to TM
205 x 3 – +5lbs to TM
215 x 1 – +5lbs to TM
215 x 1 – +5lbs to TM
215 x 3…PR – +5lbs to TM

Split Stance Pin Press 3x6: *Pins at nose height
(85 x 5)
115 x 6 – +5lbs
115 x 6 – +5lbs
115 x 6 – +5lbs

Parallel Bar Dips: 3xAMRAP: *2sec negative; Continuous Tension*
bw x 11
bw x 9
bw x 10

A.1 Incline DB Curls 3x12-15 *
25s x 15
25s x 14
25s x 13

A.2 Paused Half-Kneeling Facepulls 3x30
30 x 30, 28, 27

Cool down:
Stretch, foam roll,

Notes
Benched moved well, different gym than I usually go to as I was downtown. This heavier benching somewhat aggravated my wrist, but not too bad.

Also, took the previous day off because I thought I was going to puke for no reason. Debated going later, but just decided to sleep it off.

[Bh44]

November 3
MW: 181.4



Training: Mike Wines Programming - M3 W3 D3
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March… +DB counterweight squat w/adduction

Front Squat: 3x12 *Constant Tension
(bar x 10)
(135 x 8)
(185 x 4)
+Constant Tension…just short of lockout
205 x 12 – +5lbs
205 x 12 – +5lbs
205 x 11 – Would have lost the bar – +5lbs

DB RFESS 1x30e:
10s x 30e - +2.5lbs

*~5+mins of stretching my quads because I can’t walk due to the pump lol

KB Swings 3x15:
35 x 15
52.5 x 15 - +17.5lbs
52.5 x 15 - +17.5lbs

A.1 Hyperextension Machine: 3x12
145 x 12
160 x 12 - +15lbs
160 x 12 - +5lbs

A.2 Cable High Low Row 3x12
90 x 12 - +2.5lbs
90 x 12 - +2.5lbs
90 x 12 - +2.5lbs

Cool down:
Stretch, foam roll,

Notes
Everything felt strong. Was going to lose the bar on my last rep of the squats (and the 11th rep was the only real “tough” rep). Quad pump after those first 2 exercises is excruciating.

Gonna be in a video being put out by my work… that’s pretty neat lol! Both of the scenesI’ll be an extra, at the gym and at a hockey rink… how fitting haha

[Bh44]

November 4
MW: 181.2



Training: Mike Wines Programming - M3 W3 D4
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March… +3-D Band Pull-Apart

Close Grip Bench Press: 1x8rm, 5x5-6 w/8rm
(bar x 10)
(95 x 10)
(135 x 6)
(160 x 4)
(175 x 2)
185 x 8 – PR – possible 9th grinder
185 x 6 – +5lbs
185 x 6 – +5lbs
185 x 5
185 x 5
185 x 6 – +5lbs

Seated Arnold Press: 3x8-10
45s x 10 – +1rep
45s x 9 – +1rep
45s x 8

Incline DB Fly 3x8:
30s x 10 -– +2reps
30s x 9 – +1rep
30s x 9 – +1rep

Incline Diamond Pushups: 3xAMRAP
bw x 20
bw x 14
bw x 15

Cool down:
Stretch, foam roll,

Notes
Felt strong. My wrist was giving me a little bit of issues depending on the set. . Put on my Wrist wraps for 1 set (first time using them in months).

Considering last week I was hitting 180 for sets of 6 last week, I’ll take the 185 for sets of 6 this week. Real solid upper body pump in this lift too.

[themonkay]

Looking good man

[Bh44]

November 5
MW: 180.4



Training: Mike Wines Programming - M3 W3 D4
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March… +3-D Band Pull-Apart, + Physioball Leg Curl

Sumo Deadlift: 6x3 @70% EMOTM
(135 x 10)
(225 x 5)
(305 x 3)
(335 x 2)
+Mixed Grip… EMOTM
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3

A.1 Chest Supported DB Row: 3x10-12
65s x 12
65s x 11
65s x 10

A.2 Banded Nordic Hamstring Curl: 3x8-10
bw-Green Band x 9 – [green]+1rep[/color]
bw-Green Band x 7
bw-Green Band x 8

B.1 Barbell Hip Thrust: 3x8
165 x 8 – +5lbs
170 x 8 – +10lbs
180 x 8 – [b]+20lbs

B.2 Hollowbody Hold: 3x8
bw x 20sec x 3sets

Cool down:
Stretch, foam roll,

Notes
Decent lift. Felt strong. Tapered my DLs this week (last 2 weeks have been at 80%, & 90%, plus the EMOTM back off sets)… Testing next week on it so lets keep the strong feelings I’m having this week!

Looking good man

Thanks... Been around your log a couple times, just havent posted!

[MikeWines]

Mike has truly changed some of my body – SLEEP 7.5-9 hours EVERYNIGHT (as opposed to the 4.5-6 I used to). Also just overall feel better (movement, energy, focus, etc.)

This is awesome man, so glad to hear it. Obviously making improvements physically through training is the main goal but if I can positively impact one's health in the long run, that's even more important to me.

All props to you for putting in the hard work!

*~5+mins of stretching my quads because I can’t walk due to the pump lol

Ayyyyeeee you're doing it right then. hahahah

[Bh44]

November 7
MW: 180.8



Training: Mike Wines Programming - M3 W4 D1
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March…
+ DB counterweight Adduction Squat

Front Squat: 6x2@65% *2 sec pause
(bar x 10)
(95 x 10)
(135 x 8)
(185 x 5)
+2sec Pause
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

Stiff Leg Deadlift 3x10:
(195 x 8)
(245 x 5)
270 x 10 – +5lbs
275 x 10 – +10lbs
275 x 10 – +10lbs

A.1 Seated Good Morning: 4x8:
110 x 8 – +5lbs
115 x 8 – +10lbs
125 x 8 – +20lbs
125 x 8 – +20lbs +1set

A.2 Hanging Leg Raises 3x10-12
bw x 12
bw x 12
bw x 12 - +1set
bw x 8/4 (leg raise/knee raise)

Cool down:
Stretch, foam roll,

Notes
Good easy lift. Volume being tapered, feeling great.

Filming videos for work tomorrow… I’m going to be an extra lol!

This is awesome man, so glad to hear it. Obviously making improvements physically through training is the main goal but if I can positively impact one's health in the long run, that's even more important to me.

All props to you for putting in the hard work!

Yea haha. Most definately made some great improvements both through the training, but also in many other aspects of life too!

Very appreciative for all that you have helped me with.

Ayyyyeeee you're doing it right then. hahahah

Yea... this week was torture...haha

[Bh44]

November 8
MW: 180.4



Training: Mike Wines Programming - M3 W4 D2
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted) – not counting the 390 “squat morning”
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March…
+3-D Band Pullapart

Barbell Bench: 5x3@70%
(bar x 10)
(95 x 10)
(135 x 6)
(155 x 4)
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Split Stance Pin Press 3x6: *Pins at nose height
(95 x 6)
120 x 6 – +5lbs
120 x 6 – +5lbs
120 x 6 – +5lbs - Grindy

Parallel Bar Dips: 3xAMRAP: *2sec negative; Continuous Tension*
bw x 13
bw x 10
bw x 9

A.1 Incline DB Curls 4x12-15 *
25s x 15
25s x 13
25s x 12
25s x 12

A.2 Paused Half-Kneeling Facepulls 4x15
47.5 x 15
42.5 x 15, 15, 15

Cool down:
Stretch, foam roll,

Notes
Pretty good lift. Not much to note. Bis /rear delts had a sickening pump (more than usual) despite not eating as much as usual throughout the day due to filming. (brb our “lunch break” was a granola bar and bottle of water… say what?... definitely packing a lunch for tomorrow lol)

[MikeWines]

Notes
Good easy lift. Volume being tapered, feeling great.

Next week...

[Bh44]

November 9
MW: 181.6



Training: Mike Wines Programming - M3 W3 D3
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March… +DB counterweight squat w/adduction

Front Squat: 3x12 *Constant Tension
(bar x 10)
(135 x 8)
(185 x 4)
+Constant Tension…just short of lockout
210 x 12 – +5lbs
210 x 11 – +5lbs – bar slipping… also falling forward more
205 x 11 – squats not there

DB RFESS 2x30e:
12.5s x 30e - +2.5lbs
12.5s x 30e – +2.5lbs; +1set

*~5+mins of stretching my quads because I can’t walk due to the pump lol

KB Swings 3x15:
52.5 x 15
52.5 x 15
52.5 x 15 - +1set

A.1 Hyperextension Machine: 2x12
170 x 12 - +5lbs
180x 12 - +15lbs

A.2 Cable High Low Row 2x12
95 x 12 - +2.5lbs
95 x 12 - +2.5lbs

Cool down:
Stretch, foam roll,

Notes
Meh lift… Didn’t drink nearly enough water throughout the day due to filming again. On the up side I went in as an extra for the video, became the co-star (well… everything but my face lol).

Squat strength wasn’t quite there (unlike last week which I felt extremely strong). RFESS were absolutely excruciating. Had a penguin waddle for about 10mins haha.

Next week...

*This week

and... except those damn 2x30 DB RFESS... they killed me... always

[Bh44]

November 11
MW: 181.4



Training: Mike Wines Programming - M3 W4 D4
Current Best Lifts
Front Squat: 300 (beltless), 315 (belted)
Back Squat: 350 (beltless), 385 (belted)
Barbell Bench: 235lbs, 90s x4x4 (DBs)
Sumo DL: 475 (beltless), 505 (belted)

Warmup:
90/90 breathing w/ Posterior Tilt, Cat Camel, T-Spine Bridge w/rotation and OH Reach, Modified Pigeon Pose, Lateral Adductor Mobilization w/rotation, Half Kneeling Shoulder CARS, Single Leg Glute Bridge, Supine Psoas March… +3-D Band Pull-Apart

Close Grip Bench Press: 1x6rm, 5x3-4 w/6rm [B]
(bar x 10)
(95 x 10)
(135 x 6)
(160 x 4)
(180 x 3)
195 x 6 – PR – (81% of Bench e1RM) – +10lbs
195 x 4 – +10lbs
195 x 4 – +10lbs
195 x 4 – +10lbs
195 x 4 – +10lbs
195 x 4 – +10lbs

Seated Arnold Press: 3x8-10 [B]
45s x 10
45s x 10 – +1rep
45s x 9 – +1rep

Incline DB Fly 3x8:
35s x 8 -– +5lbs
35s x 8 – +5lbs
35s x 8 – +5lbs

Incline Diamond Pushups: 3xAMRAP
bw x 26 – PR; +6reps
bw x 17 – 3 reps
bw x 15 – [b]Volume PR

Cool down:
Stretch, foam roll,

Notes
Felt real strong. Weights felt great. Usually just add 5lbs and drop the RM (12-10, 10-8, etc.) but added 10lbs this week

Legs were killing me yesterday so did some light biking yesterday and extra rolling. Then more rolling today (quads and glutes). Feel much better, should be good for tomorrow.

Heading to watch the LA Kings vs. Senators NHL game (hockey… Kings are my favourite team) tonight with my roommates. Fired up.

Also… debating running Russian Squat Routine. Still working on what the rest of the programming would look like, but I only have ~6 weeks before I leave for Hawaii, and I am contemplating competing in a PL competition in the new year.

[Bh44]

Nov 22

Quick little update, been overloaded with work again.

DLs didn't quite go as we had planned. Talked with Mike and we sorted out the issue.

Took 3 days off, now been running Russian Squat Routine with a Peaking Bench routine. However, as I didn't really de-load, and I am actually skipping some of the rest days for the squatting (running the first 2-3 weeks every other day vs. 3x per week) I have been doing light/minimal accessory work. Basically squat/Bench (or both), 4-6 sets of accessory work @8-8.5 RPE and foam roll.

I leave for a 14 day vacation in Hawaii in one month exactly (going over Christmas). As such, I am doing a small mini cut, and this is also leading to a reason for the low volume.

For those who don't know, Russian Squat Routine is NOT Smolov or Sheiko. It looks like
W1:D1: 6x2@80%, D2: 6x3@80%, D3:6x2@80%
W2: D1:6x4@80%, D2 6x2@80%, D3 6x5@80%
[b]W3:[/U]D1: 6x2@80%, D2: 6x6@80%, D3:6x2@80%
W4:D1:5x5@85%, D2:6x2@80%, D3:4x4@90%
W5:D1:6x2@80%, D2: 3x3@95%, D3:6x2@80%
W6:D1:2x2@100%, D2: 6x2@80%, D3:New 1RM (~roughly 105%)