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MichaelKeck
02-18-2008, 05:59 PM
hey guys, new to the forum and thought Id start a journal here.

tonight was my first session back from deload week last week. had a hard time finding my groove on Flat bench tonight, but oh well it still went decent for the 1st day back. I lift raw in case anyone wonders.

Flat Bench

345X1
375X1
405X4
405X4

Db floor Press with 1001 count pause
130'sX5
150'sX2X5

Shoulder Press off pins at nose level
135X8
185X8
225X6

Db skull crushers
55'sX6
60'sX6

Coke
02-19-2008, 05:59 AM
Ridiculous lifts right off the bat Keck.

killxswitch
02-19-2008, 06:28 AM
Nice lifts!

You in any way related to an Adam or PJ Keck?

Rusty
02-19-2008, 06:51 AM
Nice benching Mike!

MichaelKeck
02-19-2008, 10:10 AM
thanks for lookin in Fellas! never know how things are gonna be Day 1 after a deload, all in all wasnt a bad workout.

Killswitch, cant say either of those names sounds familiar. Keck isnt a last name you hear reall often though, lol

killxswitch
02-19-2008, 10:24 AM
Yeah, that's why I was asking. You just don't hear that last name much.

Good luck with your future lifts, I'll drop in occasionally. You're a strong guy. What's your age, height, weight, etc, and do you currently or plan to lift competitively?

MichaelKeck
02-19-2008, 10:44 AM
Yeah, that's why I was asking. You just don't hear that last name much.

Good luck with your future lifts, I'll drop in occasionally. You're a strong guy. What's your age, height, weight, etc, and do you currently or plan to lift competitively?

greatly appreciated! im 26, bout to be 27 in march. Im 5'10" and go between 245-250 right now. Ive never lifted in a sanctioned meet, but would like to at some point. I have competed in a couple NPC BB shows though. took 3rd out of 15 in the novice heavies at the Kentucky classic in late 06. I like lifting heavy better than I do BB'ing

MichaelKeck
02-20-2008, 06:23 PM
Had a good session tonight!

GVT hammer curls 60 sec rest
10X10 with 35's

Paused Box squats about 1 inch below parallel
405X1
455X1 added belt here
495X1
545X1 this went up pretty smooth.
600X miss I think i went down to slowly, wasting some energy and lost my air in the hole. first time Ive had this much weight on my back, I think, lol. It felt solid the whole way down. I'll get it next time I try it
405X10

good mornings off of pins few inches above parallel
225X3X8

underhand lat pulldowns
150X8
165X2X8

WBBIRL
02-20-2008, 06:25 PM
Sick work man, your a strong dude for sure!

elitepler
02-20-2008, 07:02 PM
405x4x2 flat bench raw and you had a hard time finding your groove, LOL. Tell me when you find it and send some my way, nice lifts!

MichaelKeck
02-20-2008, 09:15 PM
thanks WBB and Elite! oh and you dont need any extra groove, lol :D

MichaelKeck
02-22-2008, 05:11 PM
speed bench
185 3X3 close grip
205 3X3 med grip
225 3X3 Wide grip

all sets were paused on the chest then exploded up as fast as possible.
then worked up to some heavier weight for a bit of RE work
275X1
315X1
365X8....8th one was a grinder lol
185X34

GVT for Tris overhead Dbell extensions 1 db in each hand
10X10 first 6 sets I used 30's last 4 i used 35's

fascia stretching for tris
100lbs X 1 minute

workout felt great, but glad to be home drinkin protein

Rusty
02-22-2008, 05:16 PM
Nice pressing Keck! 365 for 8 is INSANE!

MichaelKeck
02-22-2008, 10:15 PM
Nice pressing Keck! 365 for 8 is INSANE!

thanks Rusty!

I felt pretty good about it, especially after all the speed work. Felt much better than the bench session earlier this week

Coke
02-23-2008, 04:08 PM
Nice pressing Keck! 365 for 8 is INSANE!

No kidding, that's over the top!!

MichaelKeck
02-23-2008, 06:01 PM
No kidding, that's over the top!!

hey, thanks for lookin in CoCoa!

HeavyBomber
02-23-2008, 08:02 PM
405x4x2 flat bench...

Damn dude, nice.

MichaelKeck
02-23-2008, 08:55 PM
thanks for stoppin by HB. I watched a few of your vids, you got some serious strength man.

MichaelKeck
02-25-2008, 04:55 PM
had another solid session tonight.

Squat DE/RE day

Curl bar
bar+100lbs 3X5

neutral grip pullups
bwX8
bwX7
bwX6

DE squats 8x2 with 275+choked green bands (80lbs at top)

then I took the bands off and did 315X20 got to 18 reps without stopping took a few breaths and got 2 more. did these right to parallel, maybe a few below and a few a touch high. I think I could get around 30 reps with this weight now.

thats it :D

killxswitch
02-25-2008, 06:01 PM
Yeah Keck, 18+2 squat reps at 315!

Coke
02-26-2008, 06:00 AM
Session is tight guy, good job.

MichaelKeck
02-27-2008, 09:43 PM
did ME decline today and.......

I GOT 500!!!!!!!!!!!! big PR for me.


Went like this
315X1
350X1
385X1
425X1
465X1 this rep sucked, I flared my elbows way to early almost didnt go for 500 but topper said to go for it.
500X1 nailed it, went great and felt way better than 465
405X9 for a downset

I'll get the vid up of the 500 as soon as i get it from my buddy

Military Press of pins at forehead level
135X8
185X8
225X8

Dumbell Skulls
20's X50 then 5 deep breaths rest 30 more reps then 5 more deep breaths and finished with 20 reps to give 100 total

done and eating fruit loops now

killxswitch
02-28-2008, 05:28 AM
Crap man, 500 lbs is awesome for decline press (or any press, really). Nice job.

Coke
02-28-2008, 06:21 AM
Solid PR on the declines, nice shoulder presses and skulls too.

MichaelKeck
02-28-2008, 10:08 PM
thanks fellas, things are really dialed in for me right now, feels good to be makin steady progress like this

MichaelKeck
03-01-2008, 08:35 AM
had a decent session tonight. first time doing full pulls in a while, prlly why i suck at them. gonna have to make them a priority.

Deads, from floor.
315X2
365X1
405X1
455X1 added belt and straps here
500X1 a nice hard pull, not a max but damn close, maybe 10-20lbs left in me

breaking the floor is the hardest part for me. if i get it knee level, im gonna lock it out

GHR
bwX8, 7, 6

lat pulldowns
100 reps done in a sorta RP type fashion weight was 120 did 15-20 reps per mini set

Coke
03-01-2008, 08:37 PM
...breaking the floor is the hardest part for me...

Breaking the floor is the hardest part period, did pretty good especially after just getting back to the deads.

MichaelKeck
03-03-2008, 07:12 PM
tonight was a pretty good session, used a ton of band tension for my speed bench

DE bench 3 grips rotated
135 bar weight +doubled purples (approx 160lbs at top)
9X3

Paused Bench, 1001 count
275X8
315X8

lockout felt extremely weird after the heavy band work on the first set, very unique feeling.

lateral raises
30'sX3X12

DB Skull crushers's
20's X50 5 breaths, then X30 5 breaths X20

Coke
03-04-2008, 06:14 AM
Great sets of benching and all man.

MichaelKeck
03-05-2008, 05:56 PM
thanks Coke!
for anyone that cares I put up my 500lb decline vid in the appropriate section.


had good lifts tonight. It was DE squat day

Hammer Curls
45'sX6 50'sX6 55'sX6 60'sX6 65'sX6 last set was hard as hell, lol

DE box squats at parallel

225 plus green bands 3X2
added purple bands for 4X2
moved bar weight to 275 the green's and purlples for last 2X2
speed felt great on all these sets, i am real pleased with how it went

pullthroughs
3X10 at stack which is like 190 or something

underhand pulldowns
150X2X8
165X8
185X8

Coke
03-06-2008, 05:53 AM
Saw the 500lb decline vid, that's killer...good looking workout man.

bjohnso
03-06-2008, 10:10 AM
You are strong! Are you a powerlifter or a bodybuilder?

GPM250
03-06-2008, 07:26 PM
Nice #'s! Are u trying to gain more bodyweight as well?

GPM

MichaelKeck
03-07-2008, 06:20 PM
Saw the 500lb decline vid, that's killer...good looking workout man.

thanks Coke! i was pumped about hitting it!


You are strong! Are you a powerlifter or a bodybuilder?

i guess im kind of a hybrid. I have aspirations of competing in a powerlifting meet again, havent since high school, and i much prefer that style of training, but i also enjoy doing BB comps.


Nice #'s! Are u trying to gain more bodyweight as well?

GPM

thanks GPM. I am currently trying to add some mass. steadily around 250 now and slowly climbing

tonights session was awesome too! me and my training partner both hit big PR's on Close grip bench press (CGBP)


Flat CGBP
390x1 easy but i was crooked or something, felt off
420x1 still pretty easy
455x1 this was huge for me, certainly a PR but i dont know how much
465x1 big PR!! this tops my last regular bench PR of 460, ive got to be real close to a 500 regular by now....vids are coming soon.

Dbell Floor press with purple band...vids of these too. these are hard and will certainly be keeping them in the repetoire
105X5
115X5
120X5

neutral grip shoulder press
60x8
65x8
70X8

tris are smoked and feeling awesome about tonight

GPM250
03-07-2008, 07:54 PM
again good numbers!

I like your split, was thinking of trying that rotation as well.

MichaelKeck
03-07-2008, 09:01 PM
again good numbers!

I like your split, was thinking of trying that rotation as well.

give it a shot, its been working wonders for me

Coke
03-08-2008, 09:12 AM
Ridiculous PR on the close grips.

HeavyBomber
03-08-2008, 08:38 PM
OMG! dude, you are freaking strong.

MihalikPJ
03-09-2008, 04:29 PM
Wow what a beast!

dynamo
03-09-2008, 04:56 PM
wow nice workout...im envious, keep it up :omg:

killxswitch
03-09-2008, 05:50 PM
Keck you're an animal, that CG bench is out of control.

bjohnso
03-09-2008, 05:57 PM
Crazy strong CGs!

GPM250
03-09-2008, 06:32 PM
So your doing BACK exercises on your SQUAT day? Do you like that?

I am giving this split a shot starting tommorow, lower volume and focus on the compounds using a power/hypertrophy rotation. been meaning to do this split for sometime now

BigCorey75
03-09-2008, 11:59 PM
good **** in here big mike, keep this up

MichaelKeck
03-13-2008, 04:53 PM
thanks for the props guys, im tryin real damn hard, lol

heres yesterdays workout, this was last chest day before the deload week coming up.

DE speed bench
135+doubled purple 7X3
155+doubled purple 2X3

all sets were nice and fast and lockout was great. not sure of the tension on the doubled purps, but its gotta be over 100lbs

3board work
225+doubled purps----1x3 easy
275+doubled purps 1x3 hard, lol
315+doubled purps 1X3 real hard

flat bench dbell, hammer grip
80's for 10x10 with 90 sec rest

bjohnso
03-13-2008, 07:21 PM
10*10, what are you, crazy?

Coke
03-14-2008, 05:47 AM
Will be looking more monstrous at this rate, lol.

GPM250
03-14-2008, 07:07 AM
You switiching routines after the deload week?

MichaelKeck
03-14-2008, 08:05 PM
10*10, what are you, crazy?

maybe, lol. i got awesome size gains when i ran a GVT style routine


Will be looking more monstrous at this rate, lol.

hopefully!


You switiching routines after the deload week?

no sir. ill be keepin at what im doin currently, its working to well to switch.

heres tonights session

Topper and I killed it tonight, got some good footage coming soon

Straight bar curls
115X2X5
125X2X5
145X1X5


DE squats
225+green and purple band 4X2
275+green and purp 4X2 vids

Rack pulls, 3rd pin
455X1
500X1
550X1
600X1 vid
650Xmiss

close stance squats vid here too, just gotta get them uploaded
315X25

awesome workout and ****in beat to death.......deload starts now

bjohnso
03-14-2008, 09:18 PM
close stance squats vid here too, just gotta get them uploaded
315X25

I've got to see this!

MichaelKeck
03-14-2008, 09:26 PM
I've got to see this!

here ya go homie.

http://www.youtube.com/watch?v=lJj4RblXsJk

bjohnso
03-14-2008, 09:32 PM
That's awesome! Even that last one looked like speed work!

MichaelKeck
03-14-2008, 09:37 PM
That's awesome! Even that last one looked like speed work!

thanks!

man i tell ya, it may have came up quick, but my lungs were burning like no other and legs were starting to hate me. what was the worst was my low back, from the rack pulls i just got done doin

bjohnso
03-14-2008, 09:39 PM
You should have been here for that 225 squat challenge, you would have pwned everyone.

Coke
03-17-2008, 05:50 AM
Solid lifts throughout man.

MichaelKeck
03-24-2008, 06:45 PM
de-load is over and first session back was a good one.

Decline Bench
warmups not listed...
things felt really odd until the 455 set then i got into my groove.

405X1
435X3
455X3 vid coming
405X10 vid coming

Dbell floor press with purple bands. 1001 copunt pause on each rep
135+purple bands 3X5

Military pin press
185X8 205X8 225X4 (was smoked here, lol)

short and sweet, but im def toasted from it.

killxswitch
03-24-2008, 07:25 PM
Nice strong pressing Keck! Right before 455 has to be the best time to get in the groove.

bjohnso
03-24-2008, 09:22 PM
Can't wait to see that vid.

Coke
03-25-2008, 06:21 AM
Damn good pressing sets bro.

dajuggernaut
03-25-2008, 02:31 PM
whoaaa how exactly do you do a db floorpress with bands...im intrigued haa

MichaelKeck
03-25-2008, 07:34 PM
whoaaa how exactly do you do a db floorpress with bands...im intrigued haa

thanks guys. i have the vids now, just need to upload them to youtube

for the db floor press with bands, just grab the band in each hand and run it behind your back and lay down. it does however require someone to hand you the dumbells so it can only really be down with partners

bjohnso
03-26-2008, 09:00 AM
Video!

MichaelKeck
03-27-2008, 09:54 AM
here we go gents


455x3

http://www.youtube.com/watch?v=NP6KHZ38ICQ

405x10
http://www.youtube.com/watch?v=fugwe563ZHY

MichaelKeck
04-07-2008, 05:51 PM
chest still feeling tweaked so i didnt do CGBP

dumbell curls 35's 10X10
alternated with
Decline Dbell skulls 40'sX5 45'sX4 50'sX1

one minute rest between each set

lateral raise giant set.
started at 40's did 5 reps with everything all the way down to the 5's and back up to the 25's with no rest between each weight.

Pretty pleased with the full pimptitude

Also, today is day 1 of the Redpoint Recomp diet for me. starting at 5500 cals

MichaelKeck
04-12-2008, 09:39 AM
Wednesdays workout was

close stance squats. each rep buried.

10x10 with 185 and 90 secs rest

was torched when this was done. had plenty of strength left, just an insane oxygen debt and legs/low back were on fire

fridays workout
had an awesome workout tonight considering i could only do very very light chest work

if i wasnt nursing my pec back to health I would have done a heavy triple on close grip then went on to GVT but I skipped that and did

60's 10X10 all reps paused 90 sec's between sets

then went on to Rack pulls from about an inch below knee level
315X3
405X2
455X1
500X3
545X5 was planning on just doing 3 but it felt awesome so i kept going. full reset on each rep. might have done 6 or 7 if i really busted a nut doin it, lol

GVT pulldowns
120X10X10 90 secs rest

smoked, lol

Coke
04-13-2008, 11:15 AM
Solid work with those movements Mike.

dajuggernaut
04-13-2008, 11:46 AM
So i take it you do GVT for your accessory work if not all the time, most of the time? How has that been working for you?