Sticky to the Mickey

[StickyMickey]

Thanks sir!

Found out a fire department I interviewed for a few months back got some more funding to hire 9 more firefighters. I suck at being patient, I just keep checking my email every hour. A watched pot never boils, or some shit.

Spent all weekend busting my ass with the fire department, we did a training house burn this weekend and my body is still feeling it. Glad it's a deload week. Got shitty sleep last night because someone crashed into a tree at 0230.

Overhead press

70x5
70x5
95x5
95x5
105x5
105x5

Wide grip palms out pullups 4 X F

5,4,4,4

Dips

6,6,6,6

Feeling really sluggish.

[Coke]

Stay strong man, things will come around...keep the lifting in check too.

[StickyMickey]

6/3

Deadlift

135x5
135x5
165x5

Glute Ham Raises - 4 X 10

Leg Raises 4 X F

32,19,12,11

[StickyMickey]

7/5

Bench press

95x5
125x5
145x5

Squats

115x5
135x5
165x5

Chins - 4xf

Underhand - 7, 5
Overhand wide - 3, 3

Pushups - 4xf

25,13,11,10

One legged squats 4 x f

Right leg - 7, 5, 2, 1
Left leg - 5,2,2,1

Situps 4xf

41,16,15,10

Felt like a slug today. Diet is way off. I'm taking the next three days off. Next week I'm going to give the 5/3/1 Big But Boring 3 month challenge a try.

[StickyMickey]

Started the 5/3/1 BBB 3 month challenge today. Found another level of intensity in my workout today. Pumped

Overhead press

75x5
95x5
115x3
125x5
145x5
165x5

Bench press

5x10 @ 125lbs

Chin ups - 5 x 10, last set was broken after 6

Curls - 65lbs - 3x10

[StickyMickey]

Deadlift

135x5
145x5
175x3
185x5
215x5
245x5

Squats

5 x 10 - 135lbs

Supersetted with hanging leg raises

5 x 10

[Coke]

Fine efforts bro, good job.

[StickyMickey]

7/12

Bench Press
105x5
125x5
155x3
165x5
185x5
215x4

Overhead Press

5 x 10 @ 95lbs

Barbell Row

5 x 10 @ 135lbs

Tricep pressdown

3 x 10 @ 45lbs

I've got some DOMS going on in the abs and legs. Nice.

[StickyMickey]

7/16

Overhead Press

75x5
95x5
115x3
135x3
155x2
135x2

I'm on the road this week for work and the weight room im using I can't press the weights without shoving them through the ceiling unless I use some extra control, and I cant get too heavy without some explosiveness.

Benchpress supersetted with chin ups

5 x 10 @ 125 and 5 x 10

[StickyMickey]

7/26

Bench Press

105x5
125x5
155x3
175x3
205x3
225x3 -- PR

Overhead Press

5x10 @ 95lbs

BB Row - 5 x 10 @ 145

Tricep Pressdown

3 x 10 @ 45lbs

[StickyMickey]

7/17

Squats

115x5
135x5
165x3
195x3
225x3
245x3 -- PR

Deadlift

5x10 @ 145lbs

Leg Curl

5 x 10 @ 80lbs

7/23

Overhead Press

75x5
95x5
115x3
145x5
165x3
185x1

Bench Press

5 x 10 @ 125lbs

Chin ups

5 x 10

[StickyMickey]

7/24

Deadlift

135x5
135x5
175x3
215x5
245x3
275x1


I unloaded the bar to 135 and went to clean it to put it up in the squat rack and my back went out with some muscle spasms. Very frustrating. I'm taking the rest of the week off, giving deadlifts the axe indefinately, and dedicating a lot more time to getting my back healthy.

[Coke]

Wish you well in dealing with the back spasm situation, a few days off will serve you well and set things straight.

[StickyMickey]

Thanks Coke. My back having muscle spasms and flexibility issues has been an ongoing issue for the last almost year. I'm going to make some drastic changes to my workout for the next several months.

I begin PT and training at a firefighter academy in a little over 3 weeks and can't afford to seize my back up again before hand, or during this. In reality, I need to make some progress and gain some healing. Firefighters and paramedics blow their backs out and end careers or end up under the knife more than regular folks. I want to avoid this.

My workout isn't going to look like I want to be big, but it should improve my cardiovascular fitness and I should maintain some musclar strength and gain some endurance which could use some TLC and keep more focus on stretching and yoga.

GOALS:

Improve cardiovascular conditioning
Maintain some muscle
Improve flexibility
Lose lower back stiffness, pain, and muscle spasms
Successfully complete firefighter academy
Drop some BF

I'm going to be doing a Navy SEAL training prep program just for funnies.

7/30

Some stiffness in my back, slight pain from bending in lower right SI joint. Pain is 2.5 out of 10.

15 minutes of stretching
2 mile run: 19 min
4x15 pushups
4x20 situps
3x3 palms out pullups

[Coke]

Keep on with it man, good luck with those goals.

[StickyMickey]

7/31

Half hour of stretching

8/1

2 mile run - 17:00
Pushups - 4x15
Situps - 4x20
Pullups - 3x3

20 minutes of stretching and foam roller work

Back pain is a 1 out of 10 today, just some slight stiffness.

Today is my last day at my current job. Yay! Moving cross country on Friday

[Coke]

Today is my last day at my current job. Yay! Moving cross country on Friday

Wish you the best dude, hope you will keep us up-to-date.