Mike Conley's M-Sten Log

[Mike Conley]

Day 10

weight at 216.8 this morning. Almost leveled out from my carb splurge on Sunday. I will be more careful this weekend and limit that to one meal. Had the best visible abs I've had in a long time last night. Slept like a baby as well. No sides this morning. Just ready to press in a few hours.

 

[Mike Conley]

Day 10 Bench Day

Bench
bar x 10
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
295 x 1
315 x 5 (PR)

add slingshot
345 x 3

1 inch above the chest pauses
225 x 8
245 x 6

Weighted dips 3 x 10
Skullcrushers 3 x 10
Hammer Curls 3 x 10
Abs 125 reps

cardio: 20 minutes steady state post workout

 

[Mike Conley]

Day 11

216.6. this morning.

 

[Mike Conley]

Day 11.

Training will be changing some. I have gained a lot of strength and now Dan Green will be programming my training up to the meet itself in October. The meet is 9 weeks from Saturday.

 

[Mike Conley]

Day 12

With my training changing up to the meet in October, I will now be handing my training over to someone else to take the burden off of me.

BW @ 215.8 today. Workout to come later.

 

[Mike Conley]

Day 12 Deadlifts

Deads
135 x 5
225 x 3
315 x 2
405 x 1
495 x 5
515 x 5

Deficits Deads
425 x 5
440 x 5
455 x 5

Deficit Stiff Leg
275 x 8
315 x 8
335 x 8

Weighted Chins 3 x 10
Weighted sit ups 3 x 10

 

[Mike Conley]

Day 13 OFF DAY

214.8 this morning. Bench day tomorrow.

 

[Mike Conley]

Day 14 Bench day

Paused Bench
Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
260 x 4
280 x 3 x 4

Speed Bench
260 x 6 x 4

Wide Grip Pauses
205 x 2 x 6
205 x 16

Incline DB 4 x 10-12
Low Row Machine 4 x 12


Cardio: 20 minutes steady state

***BW will be updated tomorrow post cheat meal tonight.

 

[Mike Conley]

Day 15

Squats
Bar x 10
135 x 5
225 x 3
315 x 1
375 x 5
405 x 2 x 5

High Bar Pauses
275 x 3 x 5

4 inch deficit stiff leg deads
315 x 8
335 x 8
355 x 6

Decline Weighted Situps
30 x 3 x 10

 

[Mike Conley]

Day 15

***BW @ 218.8 today following cheat meal yesterday

 

[Mike Conley]

Day 16 Another bench day with only one day between to rest. We will see how the recovery is doing it like this.

 

[Mike Conley]

Day 16 Bench

Paused Bench
Bar x 10
135 x 5
185 x 5
225 x 3
265 x 4
285 x 3 x 4

Speed Bench
265 x 6 x 4

Wide Grip Pauses
215 x 2 x 6

DB Incline
50 x 4 x 12

DB Rows
50 x 12
60 x 12
70 x 12
80 x 12


***Still sore today so kept assistance work light with long squeezes at top, slow negatives

****Cardio was 20 minutes walking 3.5 mph @ 12 incline

 

[Mike Conley]

Day 17 Squats 8/14

Front Squats
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 2 x 5

Seated Leg Curls 4 x 12
Calves 4 x 12
Weighted Decline Sit ups 3 x 12

Cardio: 20 minutes treadmill (3mph @ 12 incline)

 

[Mike Conley]

Day 18

BW @ 217.2

Cardio was done fasted this morning. 30 minutes on treadmill 3.5 mph @ 12 incline

 

[Mike Conley]

Day 18

Was supposed to be an off day but went to the gym anyways and hit some arms

Barbell Curls
80 x 3 x 10

Weighted Dips
BW x 10
25 x 10
45 x 10

DB Curls
30 x 10
35 x 10
40 x 10

1 arm db ext
25 x 3 x 10

Rope Pushdowns
90 x 10
100 x 10
110 x 10

Preacher Curls
45 x 10
70 x 10
90 x 10

Calves
100 reps

 

[Mike Conley]

Day 18

Meal 1 6 eggs
Meal 2 8 oz chicken, 1 cup broccoli
Meal 3 8 oz chicken, 1 cup broccoli
Meal 4 8 oz chicken, 1 cup broccoli
Meal 5 8 oz chicken, 1 cup broccoli
PWO Meal 2 scoops Iso 100 protein
Meal 6 6 eggs

 

[Mike Conley]

Day 19

BW @ 215.6 this morning. Moved my cardio to the morning. 30 minutes fasted on the treadmill. 3.5 mph @ 12 incline keeping heartrate below 130. Deadlifts to come later. Possible videos. Lots more volume lately. Really getting a pump.

 

[Mike Conley]

Day 19

Deads
135 x 5
225 x 5
315 x 3
405 x 1
495 x 5
535 x 2 x 5

4 inch deficit deads
445 x 5
465 x 5
485 x 5

4 inch deficit stiff legs
365 x 2 x 6

Weighted Chins 3 x 10
Decline Weighted Sit ups 2 x 15

 

[Mike Conley]

Day 21

Paused Bench
Bar x 10
135 x 8
185 x 5
225 x 3
270 x 4
290 x 4 x 4

Speed Bench
270 x 6 x 4

Wide grip pauses
225 x 2 x6

Incline DB 4 x 10-12
Low Rows 4 x 12

****Cardio done post workout 3.5 mph @ 12 incline
****BW @ 217.0 today

 

[Mike Conley]

Day 22

Morning cardio was 30 minutes steady on treadmill. 3.5 mph @12 incline

BW this morning was 216.0

 

[Mike Conley]

Day 22

Squats
Bar x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
380 x 5
415 x 2 x 5

High Bar Pauses
285 x 5
295 x 3
305 x 3

Deficit Stiff Leg Deads
385 x 2 x 6

Weighted Decline Sit ups
15 x 2 x 15

 

[Mike Conley]

Results from SPF No Regret No Surrender Meet

Went 9/9 for the day. Squat attempts were 505,550, 565. Bench were 315, 335, 350. Deads were 605, 650, 700.

So 565/350/700 for a 1615 total and elite total at 220. I weighed in at 214.4.

I'll get the log back up and running. Sorry took awhile guys.

 

[ebfitness]

Results from SPF No Regret No Surrender Meet

Went 9/9 for the day. Squat attempts were 505,550, 565. Bench were 315, 335, 350. Deads were 605, 650, 700.

So 565/350/700 for a 1615 total and elite total at 220. I weighed in at 214.4.

I'll get the log back up and running. Sorry took awhile guys.

Awesome! Good work, man.