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mikesbench
06-22-2008, 10:37 AM
Hey everyone (if anyone reads my log). I just decided I'd like to start keeping an online training log so I can get a little feedback and maybe something I do will help someone else too.

Well, a little about me to start; I'm 28, lift in the 181 class for now; but plan to move up soon. I mostly lift in UPA or APF meets, and mostly bench only; but I keep training for 3 lift and do a few full meets a year. I live in Kenosha, WI and train at Atlas gym; and for work, I am a carpenter.

My best lifts so far at 181 are 617 squat (but up to 700 now in the gym), 562 bench, and my pathetic 529 deadlift, with a best total of 1697 (my first elite total).

mikesbench
06-22-2008, 10:45 AM
6-2-08 ME Squat
Squat -135x8, 225x5, 315x2, 365x1
(add belt) 405x2, 475x1
(add Ace briefs) 515x1, 555x1, 590x1
(add suit no straps) 630x1, 670x1
Leg Press - 200x10, 400x8, 490x8, 580x6
Back Raise on GHR - 85x4x8
superset with
Standing band Abs against GHR - Light Band x 4x10

mikesbench
06-22-2008, 10:51 AM
6-4-08 DE Bench
Bench w/ Bands - 185+ dbl mini x3x3, 185+ 2 dbl minis x3x3, 185+ dbl mini x3x3
4 Board Press w/ Bands - 225+mini x5, 275+m x5, 315+m x5, 365+m x3, 405+m x1
DB Bench - 85'sx20, 16
Kettlebell Ext. - 16kg x10, 24kg x2x8, 16kg x2x10
Wide Neutral Grip Pulldown - 160x10, 180x10, 200x8, 220x7, 180x10
H Roll -20'sx3x8
superset with
DB Side Raise - 15'sx12, 20's x 10,8
Cable Curl - 130x10, 150x8, 160x2x8

mikesbench
06-22-2008, 10:55 AM
6-6-08 DE Squat
Box Squat - 320+ Avg Bands x8x2
Sumo DL - 315x1,1 315+2Chains x1,1 315+4Chains x4x1
GHR w/ Band - monster mini x10, monster + minix3x8
Back Raise on GHR - 80x10, 90x8, 100x8
Lean Back Standing Abs - 100x10, 140x10, 170x8, 180x8,8

mikesbench
06-22-2008, 11:01 AM
6-7-08 ME Bench
Bench - 135x10, 225x5, 275x5
add 1 Bd. 315x5, 355x3, 385x2, 405x1 (pr
Shirt Work - 2 Bd. 405x3
1 Bd. 495x1, Try to go to chest...545x1 (no touch), 565x1
#2 Incline DB Bench - 85'sx10, 95'sx10, 110'sx8, 120'sx3
Dips - 45x10, 90x10,8, 115x6
Wide Neutral Grip Pulldown - 150x10, 170x10, 190x10, 210x8,8
H Rolls - 20'sx12, 25's x2x10

mikesbench
06-22-2008, 11:06 AM
6-9-08 ME Squat
Box Squat w/ Chains - 135+2Chx5, 230+2Chx3, 280+3Chx2
(add belt) 320+4Chx2, 370+4Chx1
(add briefs) 410+4Chx2, 460+4Chx1
(add suit no straps) 500+4Chx1, 550+4Chx1
Rep work w/ Briefs - 500x5, (add belt) 550x3, 590x3
Incline GHR -BWx5x10
Hanging Leg Raise - BWx5x10

mikesbench
06-22-2008, 11:22 AM
6-11-08 DE Bench
FloorPress w/ Chain - 185+2Chx3x3, 205+2Chx3x3, 225+2Chx3x3
3 Board w/ Chain - 225+2Chx5, 275+2Chx5, 315+2Chx5, 365+2Chx2
DB Bench - 100's x13, 10
KB Ext - 16kg x10, 24kg x8,8,6, 16kg x10
Bent Over Row - 225x10, 275x8, 315x5,5, 225x10
H Roll - 25'sx3x10
Cable Curl - 130x10, 140x10, 150x8, 160x8

mikesbench
06-22-2008, 11:25 AM
6-13-08 DE Squat
SSB Box Squat w/ Chain - 350+2Chx8x2
Sumo DL - 365x2x1, 365+2Chx2x1, 365+4Chx3x1
Incline GHR - BWx5x10
Incline Situp w/ SSB on Chest - Barx8, 85x3x6
Side Bends - 115x2x10

mikesbench
06-22-2008, 11:30 AM
6-14-08 ME Bench
Bench w/ 2 Chains - 135x5, 185x3, 225x3, 275x2, 315x1, 325x1, 335x1(pr)
Shirt Work w/ bands - 405+Dbl minix3, 455+minix2, 495+bx1 ( no touch)
#2 Incline DB Bench - 95'sx10, 110'sx7,6, 80'sx10
Wide Neutral Grip Pulldown - 160x10, 180x10, 200x8, 220x8, 180x10
#1 Incline DB Ext - 35'sx10, 40'sx10,10, 45'sx10,10
H Roll - 25'sx3x10

mikesbench
06-22-2008, 11:35 AM
6-16-08 ME Squat
Rack DL w/ Bands (below knee) - *2 Dbl minis w/ Dbl loop on Bar* 135x5, 225x3
(add belt) 275x3, 315x2, 365x2, 405x1, 455x1
( add straps) 495x1,f
Low Box SSB - 155x8, 210x3x6
Barbell Row from Floor - 225x5, 275x5, 315x2x5
Standing Abs - 180x10, 200x10, 220x3x8

mikesbench
06-22-2008, 11:40 AM
6-18-08 DE Bench
Bench w/ Bands - 185+Dbl minix9x3
3 Board Press - 225x5, 275x5, 315x5, 365x3, 405x2, 430x1, 445x1 (pr)
DB Bench - 120'sx 8,6
KB Ext. - 16kg x10, 24kg x10,8,7, 16kg x10
Chest Supported Row - 270x8, 320x6,6
Pullups - BWx10,8,7
H Roll - 25'sx3x10
Cable Curl - 120x10, 140x10, 160x8, 170x7
Dips - BWx28

mikesbench
06-22-2008, 11:44 AM
6-20-08 DE Squat
SSB Box Squat w/ Chain - 375+2Chx5x2, (try knee wraps) 435+2Chx2
Deadlift - 225x3, 315x4x1, 405x1, 455x1, 475x1
Band GHR - minix10, 2 minisx3x8
Abs on GHR - BWx15, minix12, 2 minix3x8
Arm Overhead Cable Obliques - 70x15, 100x10, 120x10
Dimmel DL - 135x2x20

mikesbench
06-22-2008, 11:49 AM
6-21-08 ME Bench
Bench - 135x10, 225x5, 275x3, 315x3, 355x1, 385x1, 405xf,f, 390x1
Shirt Work - 405x3 (no touch), 495x1 (no touch), 565x1, 605xf
#2 Incline DB Bench - 90'sx10, 100'sx10, 110'sx6, 85'sx12
Wide Grip Neutral Pulldown - 170x10, 190x10, 210x8, 230x6, 180x10
H Roll - 20'sx3x12
Barbell Rack Ext - 95x10, 115x8, 135x3x6
Close Grip Bench - 225x12

mikesbench
06-23-2008, 06:32 PM
6-23-08 ME Squat
Reverse Mini Band Squat - Barx1, 135x8, 225-mx5, 320-mx3, 410-mx2,
(add belt) - 500-mx1 (add briefs) - 590-mx2, 640-mx1
(add sut no straps) - 680-mx1, 730-mx1 (pr), 750-mx1 (pr)
Arched Back GM - 225x8,275x5, 315x2x5
Band GHR - 2 minis x 5x8
Standing Abs - 180x10, 200x10, 220x8, 240x6
Arm Overhead Cable Obliques - 100x10, 120x10
Dimmel DL - 15x2x20

mikesbench
06-27-2008, 04:42 PM
6-25-08 DE Bench
Speed Bench - 185+m 3x3, 225+m 3x3, 185+m 3x3
4 Board - 225x5, 315x5, 365x3, 405x3, 455x2 (pr)
DB Bench - 85's x18,16
KB Extensions - 24kg's x 10,8,8,6
Wide Neutral Grip Pulldown - 190x10, 210x8, 230x6, 180x10
Rope Cable Curl -130x3x10
Band Pullaparts - Dbl mini x3x15

mikesbench
06-30-2008, 04:48 PM
6-29-08 ME Bench
Raw Bench - arx10, 135x10, 245x10, 315x3, 335x2, 355x1, 375x1, 390x1
Shirt Work - 425x2 (3" from chest), 515x1, (1"), 555x1 (1/4")... I let this one sit for a while and just couldn't get down; I'll plan to open around here at the UPA meetJuly 12th and I think I can get down since I have to drop 2-3 lbs yet.
DB Floor Press - 100's x8, 120's x6, 130's x5,5

mikesbench
06-30-2008, 04:53 PM
6-30-08 ME Squat
Squat - Barx10, 135x8, 250x5, 340x2,
add belt - 430x2, 480x1,
add briefs - 520x2, 610x1,
suit no straps - 660x1
straps and wraps 705 x f
straps, no wraps - 705x1 (pr).... I just hate knee wraps, especially when I have to walk a weight out; I have a tough time getting set up right when I can't feel my feet; I know I need to use them more to get used to them; but I just seem to squat better without them.
briefs and belt - 520x5
45 degree deadlift - 90x10, 140x8, 160x3x6

mikesbench
06-30-2008, 05:05 PM
APF Chicago Summer Bash 5...
I went down to the Summer Bash meet this past weekend and there was some great lifting. I wasn't competing but was helping a few lifters, unfortunately our bench only guy bombed (148lb teen trying 314), but my buddy from high school who I haven't seen much in 10 years til about the last couple months had a real good day in only his 2nd powerlifting meet. He squatted 705, benched around 450, and pulled 600 as a light 220 lifter.
Of course the guys from BIG stole the show with Frankl breaking the all time 220 total record and Briggs bnching 859 @ 275; both are just amazing lifters and very approachable always willing to help guys with less experience. There were plenty of lifters hitting some impressive lifts and it was just an excellent meet to be at.

mikesbench
07-02-2008, 05:37 PM
7-2-08 DE Bench
Speed Bench - 135x5, 225x5, 315x3, 185+Dbl mini x3x3, 225+mini x2, 245+mini x2x2, 275+mini x1,
295+mini x1, 315+mini x1
3 Board w/ mini bands - 315x3, 365x2, 405x1
DB Bench - 100's x 13,11
Barbell Row - 225x10, 315x6, 275x8,8
DB Extensions - 40's x10, 50's x10, 55's x8, 60's x8, 65's x6
Med. Neutral Grip Pulldowns - 160x12,12,10
Wrist Rope - 3 sets

bigmoney
07-02-2008, 06:51 PM
you got some crazy strength mike, especially for a 181!!
What a 45 degree deadlift? Also, do you use ace brief and ace suit?

mikesbench
07-04-2008, 10:50 AM
Bigmoney...
Thanks, I feel like I'm getting there strength wise.

The 45 degree deadlift I do on a 45 degree back raise bench and just load a bar on the floor (wit 25's for a decent ROM) and do a back raise while holding the bar.

For squat gear I use Ace briefs but use the Inzer Leviathan canvas suit; I tried an Ace Squatter about a year or so ago and just didn't like the straps they were so wide and thick I felt like the bar was going to fall of my back (of course I also have a tiny 181 lb back).

So, what weight class do you lift in? where from? and what are your lifts so far? Thanks for the interest in my lifting; see you around the net...

Mike

mikesbench
07-04-2008, 10:53 AM
7-4-08 DE Squat
SSB Box Squat w/ Bands - warm up.... then 325+Green x8x2
Reverse Band DL - Green Band @ head level... 315-G x3x1, 365-G x2x1, 405-G x2x1
Band GHR -2 minis x4x10
Standing Abs - 200x10, 225x3x8
Dimmel DL - 135x2x20

bigmoney
07-04-2008, 11:11 AM
Thanks for the description...those sound interesting. There's no need to disclose my weight and my lifts, haha. Let's just say I am too large and too weak for my size. I'm from Houston and one of our 165er's uses the same setup: ace brief and leviathan suit. He really likes it and gets alot of carryover from them.

mikesbench
07-05-2008, 06:24 PM
Yeah, I've used that combo about 8 training sessions or so, plus 1 meet so far. I really like it, but I notice I really have to be sure to get my stance the right width with the canvas or it doesn't give me much. Always loved the Ace briefs though; when I first tried them I squatted as much in just the briefs as any combo of any other briefs and suit I'd used before.

mikesbench
07-09-2008, 05:25 AM
Week of 7-6-08
Just taking things easy leading up to the UPA Pro-AM. Mostly doing some cardio and light repetition work to stay loose. I'm competing in the Pro Lightweight Bench Only and looks like there will be some good competition there (especially since it goes up to 220 and I'm a 181, hopefully the formula helps me a bit). That's how I learn though; go where there are good lifters to watch and pick things up from them. Hopefully all goes well, I'd like to get past 600 this time (FINALLY!) . I'll post how things go when I get back....

mikesbench
07-13-2008, 05:48 PM
7-12-08
UPA Pro-AM Power Weekend...
I couldn't get my bodyweight down enough to make 181, so I'm officially a 198 lifter now I guess. I had a good meet, ended up benching 600, and had a close miss with 611. Got to see lots of big benching and picked up a few tips to keep my bench moving up.

mikesbench
07-14-2008, 08:26 PM
7/14/08 ME Squat
Low Box Squa - Barx10, 135x5, 230x5, 280x3
Box Squat - Belt - 320x3, 410x2
add briefs - 500x3, 550x2, 590x1, 620x1
Bent Over GM - 190x8, 230x4x5
Band GHR - 2 minis x5x10
Hanging Leg Raise - BW x 10,10,8,8
KB Swing - 32 kg x3x8

mikesbench
07-16-2008, 06:01 PM
7/16/08 DE Bench
Bench - Bar x 10, 135 x 10, 225 x 5, 275 x 5, 315 x 5 ..... some forearm pain...
185 + 2 Chains x 3, 3,3 ...... lay off and let forearm rest
Light DB Bench - 50's x 20, 70's x 3x20
Wide Neutral Grip Pulldowns - 150 x 12, 170 x 10, 190 x 10, 210 x 8, 8

mikesbench
07-19-2008, 03:14 PM
7-19-08 ME Bench
Raw Bench - Bar x 15, 135 x 10, 225 x 10, 275 x 5, 315 x 5, 355 x 2, 390 x 1, 405 x 1 PR
Low Incline DB Bench - 75's x 15, 90's x 10, 100's x 10, 8
Rack Lockouts - 405 x 4x5....took it easy since forearm still hurts a bit....
Barbell Row - 225 x 8, 275 x 5, 315 x 2x5
Band Pressdowns - Pink x 25, 20, 16, 13, 12
Bent Forward DB Shrugs - 60's x 12, 80's x 10, 90's x 10,10

mikesbench
07-21-2008, 08:56 PM
7/21/08 ME Squat
Low Box SSB - Bar x 10, 160 x 5, 250 x 3
add belt - 300 x 2, 340 x 1, 375 x 1
switch to paralell box / add briefs - 430 x 2, 480 x 1, 500 x 1, 520 x 1,
540 x 1
Mechanical Ox - 120 + 135 x 4x5
Side Deadlift - 135 x 3x5
Incline GHR - BW x 5x8
Hanging Leg Raise - BW x 4x10

mikesbench
07-24-2008, 05:50 AM
7/23/08 DE Bench
Bench - warmups... Bar x 10, 135 x 10, 225 x 8, 275 x 5, 315 x 5, 355 x 3
add DBL minis for DE Work - 185 + bands x 3x3, 205 + bands x 6x3
3 Board Press - 315 x 5, 365 x 3, 405 x 2
DB Bench - 85's x 20, 17
Pullups - BW x 15, 12, 8, 7
KB Extensions - 16 kg's x 12, 24's x 10, 8, 8, 16's x 15, 15
Face Pulls - 80 x 12, 100 x 12, 12 x 12, 140 x 10
Wrist Rope - 10 x 2 doubles

mikesbench
07-25-2008, 02:00 PM
7/25/08 DE Squat
Box Squat - Bar x 12, Bar + Blue x 10, 135+B x 5, 225+B x 3
add briefs - 275+B x 3, 300+B x 8x2
Sumo Deadlift - 315 x 3x1, 405 x 2x1
Incline GHR - BW x 4x10
GH Abs - 2 minis x 4x10

mikesbench
07-27-2008, 09:22 AM
7/26/08 ME Bench
Raw Bench - 135 x 10, 225 x 8, 275 x 5, 315 x 3, 365 x 2, 405 x f,f,f, 390 x f, 315 x 5
Shirted 2 Board - 405 x 3, 475 x 3, 500 x 3 ......forearm pain
Low Incline DB Bench - 60's 20, 20, 15

mikesbench
07-28-2008, 03:00 PM
7/28/08 ME Squat
Squat - Bar x 10, 140 x 10, 230 x 5, 320 x 3, ....
add belt - 410 x 2.... add briefs - 500 x 2, 590 x 1.... add suit / no straps - 640 x 1, 680 x 1, 710 x 1
Arched Back GM - 275 x 5, 315 x 3x5
Barbell Row - 275 x 8, 315 x 6, 5
GHR - BW x 3x15
Standing Abs - 180 x 12, 200 x 4x10
Seated Calf Raise - 90 x 2x15

http://www.youtube.com/watch?v=mFoXBNxT5_8

Ben Moore
07-28-2008, 04:34 PM
Great work in here! I plan on following along.

mikesbench
07-29-2008, 06:57 AM
Thanks Ben

Kong
07-29-2008, 07:15 AM
Strong stuff man! I'll keep popping in

mikesbench
07-30-2008, 05:47 PM
7/30/08 DE Bench
Speed Bench w/ Bands - 185 + DBL minis x9x3
Low Incline DB Bench - 80's x 12, 90's x 10, 100's x 2x8
KB Extensions - 16 kg's x 12, 24 kg's x 8,8, 16 kg's x 12,15
Wide Neutral Grip Pulldowns - 160 x 12, 190x 10, 210 x 10, 230 x 8, 250 x 6
Chuck Pulldowns - 80x3x12
Barbell Shrugs - 225x10, 315x8, 405x2x5
Band Pushdowns - Pink x 25,18,15
H Roll - 20's x 10, 25's x 2x10

http://www.youtube.com/watch?v=gL5tzbwMgWU

mikesbench
08-01-2008, 06:53 PM
8-1-08 DE Squat
Box Squat w/ Blue Bands - 325+B x 8x2
Sumo Pulls - 315x1,1 405x 1,1,1
KB Bench Squats - 32kg x3x15
Standing Abs - 180x12, 200x4x10

bigmoney
08-01-2008, 06:55 PM
i saw a few videos and was impressed with what I saw. Training is looking awesome man.

mikesbench
08-03-2008, 10:51 AM
Thanks bigmoney. I'll try to keep the videos coming (and more importantley try to keep training hard).

I've been working through some forearm pain for a couple weeks now and trying to only do what I feel is absolutely necessary and avoid hurting it more. At first I thought it might be a stress fracture, but thinking tendonitis is more likely now.

Unfortunately I work as a carpenter; so my forearms and wrists always take a beating. Anyways, thanks for following along.

mikesbench
08-03-2008, 10:52 AM
8-2-02 ME Bench
Bench Warmup - 135 x 10, 225 x 10, 275 x 5, 315 x 5
add 2 Board - 365 x 3, 385 x 2, 405 x 1, 415 x 1 (pr)
Bench - 315 x 7

http://www.youtube.com/watch?v=62XSRBj-02o

mikesbench
08-04-2008, 07:51 PM
8-4-08 ME Sq / DL
Sumo Deadlift - 135 x 10, 225 x 5, 315 x 3, belt - 405 x 2,
....suit bottoms - 455 x 1, 495 x 1, 525 x f .... straps up - 525 x 1, 545 x 1, 565 x f,f (stuck at knees, good speed off floor)
Inline GHR - BW x 4x10
Standing Abs - 200 x 10, 225 x 4x8
Cable Arm Over Side Bends - 100 x 2x10

THE BRUTE
08-04-2008, 07:53 PM
kickass job here in your log brother!
TB

Kong
08-04-2008, 08:39 PM
Strong as hell man. Good stuff

mikesbench
08-05-2008, 03:53 PM
Thanks Brute, thanks kong.
Brute, I aw you subscribed to my youtube; tanks for the support man. You have some crazy videos on yours too; great to watch for a little motivation!

mikesbench
08-06-2008, 07:30 PM
8-6-08 DE Bench
Speed Bench - (Dbl minis) Bar x 15, Bar+b x 10, 135+b x 8, 185+b x 3x3, 205+b x 6x3
3 Board w/ DBL minis - 275+b x5, 315+b x3, 345+b x3, 380+b x2, 405+b x1 (PR)
DB Bench on Ball - 85's x 20,16
DB Extensions - 45's x10, 55's x10, 65's x2x8
Pullups - BW x 12,10,10,8
H Roll - 25's x10, 30's x8,8

mikesbench
08-11-2008, 07:31 PM
8-11-08 ME Squat
Squat - Bar x 10, 135 x 5, 225 x 5,315 x 3... add belt... 405 x 2, 455 x 2...
add briefs... - 495 x 5, 545 x 5, 605 x 3, 495 x 10
Barbell Back Raise - 95 x 4x8
GHR - BW x 3x15
Hanging Leg Raise - BW x 15,12,10,10

Videos...

http://www.youtube.com/watch?v=ESJkzuqu2ZY

http://www.youtube.com/watch?v=lHqpGf7phhQ

mikesbench
08-13-2008, 03:00 PM
8-13-08 DE Bench
Speed Bench - 185 + monster minis x 8x3
4 Board w/ monster minis - 225 + bands x 5, 275 + bands x 3, 315 + bands x 3, 365 + bands x 2
DB Bench on Ball - 100's x 15 , 11
Barbell Rows - 275 x 3x8
Superset
Wide Neutral Grip Pulldowns - 170 x 12, 190 x 10, 200 x 10, 10
Pressdowns - 110 x 12, 130 x 12, 150 x 12, 12
Superset
Hammer Curl - 30's x 3x12
Rear Delt Flyes - 20's x 3x12
Wrist Rope - 3 sets

http://www.youtube.com/watch?v=ZzzC4Xp9JjY

mikesbench
08-16-2008, 04:28 PM
8-14-08 Deadlift
Defecit Deadlift (stand on 1 1/2") - 135x10, 225x5, 315x3....add belt 405x2, 455x1
Sumo Deadlift - suit bottoms 495x1....add straps 525x1, 560xf,f

http://www.youtube.com/watch?v=w4wAGTM2dX0

mikesbench
08-16-2008, 04:32 PM
8-16-08 ME Bench
Chain Bench (2 sets of chiains) - Barx10, 135x5, 225x3, 275x2, 315x1, 340x1
2 Board in Shirt - 315x4, 405x3, 495x2, 545x2, 585x1, 610x1
Rep Bench - 315x7,6
DB Bench - 100's x15,12,7
High Incline Tate Press - 25's x12, 40's x10, 50's x8, 60's x6
Wide Neutral Grip Pulldowns - 200x4x10
Band Pullaparts - monster mini x 3x10

http://www.youtube.com/watch?v=eFIF8k8LLX4

mikesbench
08-19-2008, 03:43 PM
8-18-08 ME Squat
Low Box SSB Squat - Bar x 10, 160 x 5, 250 x 3, 300 x 2, 340 x 1, 370 x 1
SSB Box Squat w/ Briefs - 430 x 1, 480 x 1, 520 x 1, 550 x 1 (PR)
SSB GM - Bar x 10, 160 x 6, 210 x 4x5
Side Deadlift - 135 x 3x5

mikesbench
08-21-2008, 05:28 AM
8-20-08 DE Bench
Speed Bench - 185 + Dbl monster minis x 9x3
Bench for reps - 315 x 7,5
KB Extensions - 24 kg's x 6x8
Kroc Rows - 90's x 20, 110's x 20,15
Barbell Shrugs - 315 x 3x12

Kong
08-21-2008, 08:17 AM
Great stuff man

mikesbench
08-21-2008, 07:34 PM
Thanks Kong!!

mikesbench
08-23-2008, 07:33 PM
8-23-08 ME Squat

AWESOME traiing session today. Big PR fo me and lots of great lifting by all the guys. I gt together wit a group of guys, one of them is an old high school buddy of mine who just crossed over from strongman to powerlifting and about 5 other guys. It made for a grat atmosphere and big squats. We shoul have a monolift coming in the next week or two which will be great.

Squat - 55 (Squat Bar) x 10, 145 x 5, 235 x 5, 325 x 3, 415 x 2 .... add briefs - 465 x 3, 505 x 3, 555 x 2, 595 x 2,
645 x 1 .... add suit bottoms - 685 x 1 .... add straps - 735 x 1 (PR) , used rack pins as a "monolift" 775 x 1 ( 65 lb PR!!)
Conventional deadlift (technique work) - 405 x 1, 1, 495 x 1, 545 x f
Reverse Hyper - 180 x 3 x 10

http://www.youtube.com/watch?v=FRxHz6R2kcw

Lones Green
08-23-2008, 09:23 PM
those squats were impressive. the weight you used on the kroc rows were also impressive. keep doing them and the weight you'll use will jump up. great grip work as well.

mikesbench
08-24-2008, 06:45 AM
Thanks lonesX. This forum is great, never found so many people that seem to really know what's up, you guys have been a great help.

mikesbench
08-28-2008, 06:14 PM
8-27-08 DE Bench

Having some elbow and shoulder pain from Saturday's squatting, so I jus got my benchin in and headed home to ice.

Speed Bench - 185+dbl mini x 9x3

Lones Green
08-28-2008, 06:22 PM
i know how the elbow s*** goes. check out some of the mini band stuff you can do for elbows on the EFS youtube page.

mikesbench
08-31-2008, 07:44 AM
Thanks lonesX!!

mikesbench
08-31-2008, 07:46 AM
8-29-08 DE Squat
SSB Box Squat w/ Blue Bands - 300+B x 8x2
Sumo Speed DL - 235x2, 255x2, add belt - 305x2, 315x2,2, 345x2,2, 395x2,2

mikesbench
08-31-2008, 07:48 AM
8-30-08 ME Bench
Floor Press (legs straight) - Barx20, 135 x 10, 225 x 8, 315 x 3, 345 x 1 (PR), 365 x 1 (PR), 375 x f, 315 x 3
Shirted 2 Board - 425 x 2, 515 x 1, 565 x 1

mikesbench
09-03-2008, 06:53 PM
8-31-08 Bench Assistant
DB Bench - 60's x 15, 75's x 1, 85's x 10, 95's x 10
Incline Bar Extension to Nose = 95 x 10, 115 x 10, 135 x 8, 155 x 8, 135 x 8
Pulldowns - 150 x 10, 170 x 10, 190 x 2x8
Rotatpr Cuff and Elbow Rehab / Prehab

mikesbench
09-03-2008, 06:58 PM
9-3-08 Test new bench shirt (Titan BOSS)
Bench - 135x10, 225x8, 275x5, 315x3, 355x2, 385x1
add shirt - 405 (3 Board) x3, 455 (2 Board) x2, 495 (1 Board) x1, No Board... 515 x 1 no touch, 1 touch/no press,
535 x touch / no press x 2
DB Floor Press - 110's x 10, 120's x 8, 130's x 4,5 DB Bench - 85's x 13
Incline Tate Press - 35's x 10, 40's x 4x10
Barbell Row - 225 x 8, 275 x 6, 315 x 5, 5

Lones Green
09-03-2008, 07:21 PM
wow, i'm glad to see you touched something in that monster of a shirt

mikesbench
09-04-2008, 06:31 PM
Thanks lones. I think next time I use this shirt I just need to load up some more weight, the 535 took too long to get down, I feel like if I can get down quicker I'll press much more easily. The shirt did give me some nice bruises, so I know the support is there. Time will tell if this s just a "training shirt" or if I can really us it in competiton. I may want to try a Katana though, or else end up sticking with my rage-x; I just don't want to miss something that can help my bench because I didn't try something new.

mikesbench
09-06-2008, 09:01 AM
9-5-08 DE Squat
SSB Box Squat w/ Blue Bands - 325 + B x 8 x 2
Standard Deadlift - 235 x 3, 325 x 3 .... belt - 415 x 1 .... no belt - 365 x 3
....... add 2 chains - 315 + Ch x 4x3
KB Bench Squats - 32 kg x 3x15
Incline GHR - BW x 3x12
Standing Abs - 180 x 12, 200 x 10, 225 x 8,8

mikesbench
09-06-2008, 02:38 PM
9-6-08 ME Bench
1 Board Bench w/ DBL minis - Bar x 15, Bar + b x 10, 135 + b x5, 225+b x 3 .... add the 1 board - 275 + b x 3,
315 + b x 2, 340 + b x 1, 350 + b x f
Shirt Work - BOSS : 3 bd. 405 x 3, 1 Bd. 495 x 1, 545 x f Rage-X : 545 x 1
Rack Lockouts - 315 x 5, 365 x 5, 405 x 4, 455 x 3
Chest Supported Row - 90 x 10, 180 x 10, 270 x 3x8
Wide Neutral Grip Pulldowns - 170 x 10, 190 x 8, 210 x 2x8

So far I'm having a tough time with the BOSS shirt, it's tough to get down but I tend to get stuck about 1/2 way up. I switched into my old rage-x right after missing in the BOSS and the same weight flew up. So I'm thinking from here on out I'll mainly use the rage-x ad possibly train in the BOSS. I'll consider getting a Katana or a new rage-x; but would also love to try the super phenom if I can get my hands on one for less than $300.

Lones Green
09-06-2008, 02:42 PM
nice plan on just training with that boss shirt. if the weight flew up in the ragex, use that!

mikesbench
09-09-2008, 06:13 PM
9-9-08 Deadlift
Deadlift off 100'2 and 45's stacked with Light Bands - 135 x 5, 225 x 5, 225 + b x 3, 275 + b x 2, 325 + b x 1,
375 + b x 1, 425 + b x 1
Sumo DL - Suit bottoms - 315 x 3, 405 x 2, 455 x 2, 495 x 1, 545 x 1

mikesbench
09-11-2008, 03:31 PM
Taking a few days off; feeling a little banged up and want to get "fresh" before prepping for my next meet, Nov. 8th.

mikesbench
09-13-2008, 06:30 PM
9-13-08 ME Squat and Bench
Squat / Monolift practice - 55x10,10, 145x5, 235x5, 325x4... add belt - 415x2.... add briefs -505x2, 595x2, 645x1...
add suit - 705x1, 735x1
Reverse Hyper - 2 sets of 20
Bench = 245x8, 295x5, 335x3, 375x1
Shirted Bench to 1/2" pin - 425x1, 515x1, 565x1, 605x1
Pressdowns - 50x12, 70x10, 90x6,8, 70x1
Cable Row - 5 sets

http://www.youtube.com/watch?v=UQUc7cwTnyo

Lones Green
09-13-2008, 07:26 PM
nice squatting dude. new monolift?

mikesbench
09-14-2008, 07:26 AM
Yeah, I bounce around training at a few different places; but this group picked up a monolift which is great. Unfortunately it's an hour drive, but definitely worth it. Squatting out of a monolift is unbeliveably different.

Lones Green
09-14-2008, 12:02 PM
you wouldn't think it would be that different, but it is!

mikesbench
09-14-2008, 04:31 PM
Yeah, it feels so unnatural to not move your feet after you get the bar out of the rack.

mikesbench
09-16-2008, 07:30 PM
9-16-08 Deadlift
Standard Deadlift - Overhand Grip - 135x10, 225x5, 315x3... add belt and straps - 365x3, 405x2, 455x1, 475x1, 495xf, 485x1
Mod. Sumo RackPull (Just above knee) - 315x8, 405x5, 495x5, 545x3, 595x2
Front Squat - 135x8, 155x5, 185x5, 225x3
Hanging Leg Raise - BWx10,10,10,8,8
Glute Ham Raise (Weight Behind Head) - 10x10, 25x3x8

mikesbench
09-17-2008, 06:52 PM
9-17-08 DE Bench
Speed Bench w/ DBL minis - Barx15, Bar+b x 10, 135+b x 5, 205+b x 4x3, 225+b x 4x3
DB Floor Press - 100's x 10, 120's x 2x7
Kettlebell Extensions - 24 kg's x 3x10, 2x8
Pullups - BW x 12,10,8,8
Band Pressdowns - 25,15,13
H Roll - 30's x 3x10

mikesbench
09-21-2008, 05:23 PM
9-21-08 Squat and Bench
Reverse Hyper 2x5 to warm up
Box Squat - Bar x 10, 145 x 5, 235 x 5, 325 x 3, 415 x 2
Squat (Briefs) - 505 x 2, 555 x 1, 595 x 1 .... Suit (no straps) - 645 x 1 .... straps - 685 x 1, 735 x 1, 760 x 1
Bench - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 5, 365 x 1.... 2 Board - 385 x 1, 405 x 1
Shirt Work - 2 Bd. 405 x 3, 1 Bd. 495 x 2, 545 x 1 (1/2" from touching), 575 x 1 (1/2"), 605 x f

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

Lones Green
09-21-2008, 05:52 PM
huge deads and squats man.

try putting your toes out towards the sides of the monolift a bit.

mikesbench
09-26-2008, 04:58 PM
9-26-08 DE Squat
Box Squat - Bar x 10, Bar + Green Bands x 10, 135+G x 5, 225+G x 5...briefs + belt - 315+G x 4x2, 365+G x 2x2, 405+G x 2, 455+G x 2
Overhand DL - 135 x 5, 225 x 5....add straps 315 x 4x1, 365 x 2x1, 405 x 1
Elevated GHR - BW x 4x10
Front Squat (heels elevated) - 135 x 8, 185 x 2x5
Stiff Leg Incline Situps - 10x10, 25 x 4x10

took a few days off this week, my right glute was killing me after squatting Sunday so I did some foam rolling, stretching, icing, and feel good to go again.

mikesbench
09-28-2008, 08:31 AM
9-27-08 ME Bench
Reverse Band Bench - Bar x 15, 245-G x 10, 335-G x5, 385-G x 2, 425-G x 1, 445-G x 1, 455-G x 1 (PR)
.... add shirt - 475 - G x 3 (no touch), 515-G x 2 (2nd touched), 585-G x 1, 635-G x 1, 665-G x failed at lockout
* Band setup lightens bar ~90 @ chest and ~10 @ lockout.
Bar Extension off Pins - 95 x 2x10, 115 x 2x10
Pullups - BW x 10,10,8,7
Band Pullaparts - mini band x 3x15

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

mikesbench
10-01-2008, 07:53 PM
10-1-08 DE Bench
Speed Bench - 135 x 10, 225 x 8, 185 + DBL mini x 3x3, 225 + DBL mini x 5x3
Rep Bench - 225 x 8, 315 x 6,6
Kettlebell Extensions - 24 kg's x 10,10,10,8,7
Barbell Rows - 225 x 8, 275 x 6, 315 x 2x5
Wide Neutral Grip Pulldown - 160 x 10, 190 x 10, 210 x 8,8

mikesbench
10-05-2008, 04:41 PM
Hurt my shoulder at work Friday hauling an old bathtub out of a building; slid down the stairs weird and kinda jammed my arm against a wall. So weekend has been some icing band shoulder traction and some light DB shoulder work along with some band rotator cuff work. Starting to loosen up a bit, hoping it'll be good to go this week.

mikesbench
10-07-2008, 06:23 PM
10-6-08 Squat
Box Squat - Bar x 10, Bar + B x 10, 135+B x 5, 225+B x 3, 275+B x 2...add belt - 315+B x 2...add Briefs - 315+B+P x 3, 405+B+P 2, 455+B+P x 4x1
Sumo Rack Pull (Mid Shin) - briefs... 225 x 5, 315 x 5...add belt - 315+2Chains x 1, 405+2Chains x 4x1
Incline GHR - BW x 4x10
Incline GH Abs - BW x 12, 10 x 3x10

http://www.youtube.com/watch?v=11ErKZa4wnI

mikesbench
10-11-2008, 06:38 PM
10-11-08 ME Squat and ME Bench
Squat - 55x10, 145x10, 235x5, 325x3...add belt - 415x2...add briefs - 505x2, 595x1...suit bottom - 685x1...straps - 735x1 (cut high, shaky lift), 705 x 1, 735x1 (better control and depth).
Sumo DL - 315x3, 405x1, 495x1, 545xf
Bench - Barx15, 135x10, 225x5, 275x5...2 Board - 315x3, 365x2, 405x1
Shirt Work - 405x2 (about 2" from touching), 455x2 (about 1" up), 495x1 (touched)
DB Bench - 85's x 15,20,12

http://www.youtube.com/watch?v=bm1504ynnbM

mikesbench
10-14-2008, 07:14 PM
10-14-08 DE Squat
Box Squat - 315+Blue x 8x2
Speed DL (Standard) - 315 x 6x1
Incline GHR - BW x 4x10
Chain Hypers - 2 Chains x3x10
Standing Abs - 200 x 12, 225 x3x10

mikesbench
10-16-2008, 09:27 PM
10-16-08 DE Bench
Speed Bench - 185+DBL minis x 3x3, 205+DBL minis x 3x3, 225+DBL minis x 3x3
3 Board w/ Bands - 225+ 2 minis x3, 275+ 2 minis x 3, 295 + 2 minis x 3, 315+2 minis x 1
Kettlebell Extensions - 24 kg's x 10,10,10,8,8
Wide Neutral Grip Pulldowns - 180x10, 200x10, 220x8, 180x10
Face Pulls - 100x15, 120 x 2x15
Hammer Curls - 30's x 10, 40's x 2x8
Timed DB Bench - 35's x 3 minutes

mikesbench
10-19-2008, 05:55 PM
10-19-08 DE Bench
I've been sick the past few days, but decided to hit the gym today anyways.

Speed Bench - 185 + DBL minis x 3x3, 205+m x 3x3, 225+m 3x3
3 Board - 315x, 365x5, 405 x 3x2
DB Tricep Extensions - 35's x 12, 45's x 10, 50's x 10. 55's x 8, 60's x 8, 65's x 8
1 Arm DB Rows - 100's x 15, 120's x 2x12
Band Pullaparts - mini x 3x15 superset with Seated DB Curl - 30's x 10, 8, 8
Rotator Cuff on Pulley Machine 2 x internal rot + 2 x external rot.

mikesbench
10-21-2008, 08:32 PM
10-20-08 DE Squat
Box Squat - 315+Blue x 8x2
Overhand (with straps) Deadlift - 135x5, 225x5, 315x6, 365x5, 405x5,3
Incline GHR - BW x 4x10
Standing Abs - 200 x 12, 225 x 10,8,8

mikesbench
10-26-2008, 12:12 PM
10-25-08 ME Bench
Bench Bar x 15, 135 x 10, 245 x 8... #6 pin (about 1 - 1.5 board height) 335 x 3, 385 x 1, 355 x 2, 375 x 1
Shirt Work - 425 x 2, 475 x 1 (touched), 515 x 1, 555 x 1
Incline Bench - 135 x 10, 185 x 10, 225 x 6
Bent Over Row - 225 x 8, 275 x 6, 225 x 8
Bench Row - 135 x 10, 155 x 10, 175 x 10
JM Press - 95 x 10, 135 x 3x8

mikesbench
10-27-2008, 04:12 PM
10-27-08 ME Squat
* Work up to ~ openers on Sqat and Deadlift
Squat - Bar x 10, 140 x 8,230 x , 320 x 5... add belt 410 x 2 ... add briefs... 500 x 3, 590 x 1... add suit no straps... 640 x 1... add straps... 680 x 1 (stopped here since I was walking them out today, planning to open at705 for the meet).
Sumo Deadlift - suit bottoms - 315 x 3, 405 x 3, 455 x 2 ... add straps... 495 x 1, 520 x 1 (planning to open at 518)

My attempt plan for the meet Nov. 8th for openers will be about 705 / 540 / 518.... so at least a 1763 total. Main goals are to qualify for UPA Nationals (1726 @ 198) and total elite at 198 (1780). Hopefully all goes well, if things pan out right my 3rd atempts should be about 755 / 606 / 556 for a 1917 total, I'd love to go over 1900, but this is my first full meet at 198 so any total will be a PR. Goal for next year will be to break 2000.

mikesbench
10-31-2008, 04:24 PM
10-29-08 DE Bench
Speed Bench - 185 + DBL minis x 9x3
RE Bench - 275 x 11, 9
4 Board w/ DBL minis - 275 + b x 5, 315 + b x3, 345 + b x 2
DB Tricep Extensions - 50's x 2x10, 60's x 8, 65's x 8
Cable Row to Stomach - 200 x 10, 220 x 10, 240 x 8, 250 x 8
Cable Row to chin - 100 x 12, 120 x 2x10

mikesbench
11-02-2008, 10:59 AM
11-1-08 DE Squat an ME Bench
SSB Box Squat - 340 x 6 x 2
Sumo DL - 315 x 6 x 1
Bench - 15 x 10, 225 x 5, 275 x 5, 315 x 3, 335 x 2, 355 x 1 ... 2 Board -385 x 2, 405 x 1
Shirt Work - 405 x 3, 435 x 2, 465 x 2, 495 x 3
Reverse Band Bench - 315 - Green x 5, 405 - G x 3, 455 - G x 2, 485 - G x 1
CSR - 140 x 10, 180 x 10, 205 x 10, 270 x 2 x 8

Lones Green
11-02-2008, 03:03 PM
good work Mike. looking forward to seeing what kind of damage you do at the upcoming meet.

mikesbench
11-02-2008, 06:30 PM
Thanks Lones, I'm looking forward to this one. Especially not having to cut weight like crazy when I was always trying to make 181.

mikesbench
11-09-2008, 05:39 PM
11-8-08 APF Gold Cup Meet (Park Forest, IL)

Squats - I had some "depth issues" I guess. I squatted all my attempts but 2 of 3 were red lighted for depth. I was told by my handlers that all 3 of my attempts were of consistent depth, but it was a day where I was getting 2 reds instead of 2 whites on the borderline calls, no omplaints here, I just need to work on getting a bit more depth before my next meet. I probably left about 70-80 pounds off my total by not executing here, so I have to iron this out.

1st Attempt - 685 called for depth
2nd Attempt - 685 good
3rd Attempt - 740 called for depth

Bench Press - No complaints here, I lifted well and my only miss was because I couldn't hold my lockout long enough to get the "rack" call. A little more lockoutwork and I'll go well over 600 here. The weights felt light and easy and it amazed me when I missed on my 3rd.

1st Attempt - 535 good
2nd Attempt - 580 good
3rd Attempt - 605 missed at lockout

Deadlift - This has always been my toughest lift but I PR'd with 535 and had a close miss with 555. I dropped the br a couple inches fom lockout so I have to work my grip and I think I'll be able to pull 575 or so as long as I can hang on.

1st Attempt - 515 good
2nd Attempt - 535 good
3rd Attempt - 555 dropped it

I totaled 1800 in my 1st full meet at 198 so this was a big PR and good enough for elite in my 2nd weight class as well as best lifter, so all in all I can't complain. I know I'm good for over 1900 though once I iron out a few of the issues I mentioned so this will be the goal for my next meet. Thanks to you guys here for all the help and thanks to mytraining partners at Atlas Gym, Wisconsin Barbell, and Iron House Gym. Time to hit the gym and build a bigger total.

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

Lones Green
11-10-2008, 03:33 AM
good work man! you could get your ass wayyyy down on deads though.

mikesbench
11-10-2008, 01:08 PM
yea, I've tried that before and I seem to pull less if i get my hips down. Maybe I shouls give that another ty; i just messed with it for a short time. Anything tha can help my pull will be a big help to my total.

Lones Green
11-10-2008, 01:12 PM
i seem to be stuck around the same weight on deads. i know some guys that pull in canvas turn the suit around backwards, have you tried that?

also, if you have the cash, try the king sumo deadlifter. i bought it when they had that last sale, plus i had a giftcard, but its one of my favorite peices of gear.

mikesbench
11-15-2008, 11:05 AM
Thanks lones. I tried the backward canvas a few times; but I think maybe that works better for conventional. I'd love to try a king sumo if I get the chance, I tried a friend's king conventional (he's always trying to get me to pull conventional) and it seemed like a great suit ( but I can't get down with my midget arms).

mikesbench
11-15-2008, 11:11 AM
11-12-08 DE Bench
I recover much quicker from benching in a meet than squatting and deadlifting, so I'm getting back to bench right away and will pick up squat and deadlift next week.

DE Bench - 185 + DBL minis x 9x3
Rep Bench - 225 x 8, 315 x 7, 5
Crazy Plate Bench - 25's x 10, 2 - 25's x 15, 12
DB Extensions - 45's x 10, 55's x 8, 60's x 8, 65's x 8, 70's x 6
Barbell Rows - 225 x 8, 275 x 6, 295 x 6, 315 x 5
Lat Pulldowns - 160 x 10, 180 x 2 x 10
H Roll - 25's x 3x10

mikesbench
11-15-2008, 11:13 AM
11-15-08 ME Bench
Bench - Bar x 1, 135 x 12, 225 x 8, 275 x 5, 315 x 3... add 2 Board - 355 x 3, 385 x 2, 420 x 1 (PR)
Shirt Work - 455x 2 (no touch), 495 x 1 ( no touch), 560 x 1, 605 x 1 (PR), 625 x f
Illegal Wide Bench - 225 x 6, 265 x 6, 285 x 6

mikesbench
11-23-2008, 11:52 AM
11-18-08 Box Squat and Deadlift
Box Squat - Bar x 10, Bar + Blue x 5, 135 + B x 5, 225 + B x 3 ... add briefs - 315 + B x 2, 365 + B x 4x2 405 + B x 4x2
Extra ROM Sumo DL (on 2" blocks) - 225 x 3, 275 x 3, 315 x 2x3, 365 x 3
Band GH Standing Abs - Pink x 15, 3x12
Band GHR - mini x 10, 2 minis x 3x8

http://www.youtube.com/watch?v=MIO7i7JUwAc

mikesbench
11-23-2008, 11:55 AM
11-22-08 Squat and Bench
Squat - Bar x 10, 140 x 5, 230 x 5, 320 x 3... add belt - 410 x 2, 500 x 1 ... add briefs - 590 x 2, 640 x 2 ... add suit bottoms -680 x 1, 700 x 1
Bench - Bar x 10, 135 x 10, 230 x 5, 280 x 5, 320 x 3, 370 x 2, 400 x 1, 410 x f
Shirt Work (bench to pins ~ 3 board height - with reverse green bands) - 495 - G x 3, 545 - G x 3, 585 - G x 3

Lones Green
11-23-2008, 12:54 PM
the box squat video looked great. that depth should be coming!!!

mikesbench
11-24-2008, 03:49 PM
Yeah, I took the side video to see my depth on the box. I think I need to start squatting off a box about 2" shorter.

mikesbench
12-03-2008, 08:07 PM
11-26-08 DE Bench
Speed Bench - 185 + DBL minis x 4x3, 205 + DBL minis x 4x3
Low Incline DB Bench - 100's x 12, 10
DB Tricep Extensions - 50's x 10, 60's x 10, 70's x 8,8, 55's x 10
Wide Neutral Grip Pullups - BW x 10, 8, 7, 5
Cable External Rotation @ 90 degrees - 15 x 3x12

mikesbench
12-03-2008, 08:10 PM
11-30-08 ME Bench
Bench - Bar x 15, 135 x 0, 225 x 8, 275 x 5, 315 x 4, 355 x 2, 385 x 1, 410 x 1 (PR)
3 Board w/ DBL minis - 225 + b x 5, 275 + b x 5, 315 + b x 3, 365 + b x 2
DB Tricep Extensions - 60's x 4 x 10
Wide Neutral Grip Pullups - BW x 8,8,8,6
Superset Hammer Curls and Seated Rear Delt Flyes - 30's x 3 x 10 of each

mikesbench
12-03-2008, 08:15 PM
12-1-08 ME Squat
Squat w/ Chains - Bar x 10, 140 x 10, 230 x 5, 320 x 3, 320 + 2 sets of chain x 2.... add briefs - 410 + 2 Ch x 2, 500 + 3 Ch x 2, 550 + 4 Ch x 1, 590 + 4 Ch x 1 (PR) .... drop chains... 590 x 3
Sumo Deadlift - Suit bottoms - 315 x 3, 405 x 2, 455 x 1, 495 x 1,1,1, 525 x 1
Band GHR - 2 minis x 4x8
Standing Band Abs - Pink x 15,15 2 pinks x 8,8
Standing Band Obliques - Pink x 3x10

mikesbench
12-03-2008, 08:19 PM
12-3-08 DE Bench
Speed Bench - 185 + DBL minis x 3x3, 205 + minis x 3x3, 225 + minis x 3x3
Raw Reps - 225 x 8, 315 x 5, 350 x 3,3, 225 x 12
DB Tricep Extensions - 60's x 10, 65's x 8, 70's x 8, 75's x 5, 45's x 12
2 Arm DB Row - 75's x 12, 85's x 10, 95's x 10
Wide Neutral Grip Pulldowns - 160 x 10, 180 x 8, 200 x 8, 8
Superset Hammer Curls and Seated Rear Delt Flyes - 30's x 3 x 10 of each

mikesbench
12-08-2008, 08:44 PM
12-6-08 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 5, 275 x 5, 315 x 3... add 2 Board - 335 x 3, 375 x 2, 405 x 2, 425 x 1, 435 x 1 (PR)
Shirt Bench to 1" pin - 425 x 2, 475 x 2, 535 x 1, 585 x 1, 620 x 1 (PR).... try size 50 - 335 x 1, 425 x 1 (got to ~ 2 board height)
Pulldowns - 4 x 10
1 Arm DB Row - 4 x 10

Video:
http://www.youtube.com/watch?v=4_ISXua3XIc

mikesbench
12-08-2008, 08:47 PM
12-8-08 DE / RE Squat
Box Squat - Bar x 15, Bar + Green bands x 10, 135 + G x 5, 225 + G x 5, 315 + G x 3 ... add briefs - 405 + G x 2 ... add belt - 455 + G x 2, 495 + G x 3 x 2, 545 + G x 2, 585 + G x 2
Bent Over Good Morning - 135 x 10, 225 x 6, 275 x 5, 5
Standing Abs - 100 x 15, 15, 12, 12

mikesbench
12-13-2008, 07:59 PM
12-13-08 ME Bench and Squat
Chain Bench - Bar x 15, Bar + 2 pairs of chains x 10, 135 + 2 Ch x 5, 225 + 2 Ch x 3, 275 + 2 Ch x 1, 315 + 2 Ch x 1, 330 + 2 Ch x 1, 340 + 2 Ch x 1 (PR)
DB Tricep Extensions - 60's x 4 x 10
Wide Neutral Grip Pulldowns - 180 x 10, 200 x 3 x 10
Cable External Rotation @ 90 deg. - 20 x 3 x 12
Shirt Work - warmed back up raw... then 405 x 3, 495 x 2, 565 x 1, 610 x 1 ( couldn't quite touch, about 1" high even on the 610)
DB Bench - 85's x 10, 95's x 10, 110's x 6, 120's x 3, 130's x 2

Squat - 145 x 10, 235 x 5, 325 x 3, 415 x 2, 505 x 1... add briefs - 555 x 2, 55 x 1, 645 x 1 ... suit bottoms - 685 x 1, 735 x 1... straps up - 775 x 1

mikesbench
12-14-2008, 03:33 PM
12-14-08 Sq / DL assistance
1 Leg Squat - 95 x 3 x 10
Band Rack Pulls ( 3" below knee) - Bar + Dbl minis x 5, 135 + b x 5, 225 + b x 3, 275 + b x 1, 315 + b x 3 x 1

mikesbench
12-20-2008, 03:54 PM
12-16-08 DE Squat / DL
Box Squat - Bar x 10, Bar + Blues x 5, 135 + B x 5, 225 + B x 3, 365 + B x 3x2, 405 + B x 3x2
Sumo Rack Pull ( Below Knee) - 225 x 5, 315 x 3, 405 x 3, 495 x 2, 545 x 1, 585 x 1 (straps)

mikesbench
12-20-2008, 03:57 PM
12-20-08 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 5, 275 x 5, 315 x 3 ... add 1 Board - 365 x 2, 410 x 1 (PR)
Shirt w/ Reverse Blue Bands - 315 x 3, 405 x 2, 495 x 2,585 x 2, 675 x 1, 725 x 1 (PR)
Shirt ;straight weight - 405 x 3, 495 x 2, 545

mikesbench
12-21-2008, 06:00 PM
12-21-08 ME Squat / DL
Squat - Bar x 10, 135 x 5, 225 x 5, 315 x 3 ... add belt - 405 x 2, 495 x 1 ... add briefs - 545 x 3, 585 x 2, 635 x 1, 675 x 1 (PR)
Rack Pull 2" below knee (Overhand with Straps) - 225 x 5, 315 x 3, 405 x 3, 495 x 1, 525 x 1, 540 x 1 (PR)
Superset Hanging Leg Raise and Back Extension Machine - BW x 4 x 10 - 300 x 4 x 12

Lones Green
12-21-2008, 07:55 PM
nice squats! looks like the dead is coming along too!

mikesbench
12-24-2008, 11:45 AM
Thanks lones; I'd love to get my deadlift up. I feel like if I could get close to 600 that should get me to a 2000 total.

mikesbench
12-28-2008, 07:02 AM
12-26-08 ME Squat
SSB Squat - Bar x 10, 160 x 5 ... add belt - 250 x 5, 340 x 2, 390 x 1 ... add briefs - 430 x 2, 480 x 1, 520 1, 560 x 1 (PR)
Standard DL with extra ROM - 135 x 5, 225 x 3, 315 x 3, 365 x 2, 405 x 2, 455 x 1
GHR with bands - 2 minis x 4 x 8
Standing Abs - 180 x 12, 200 x 10, 225 x 8, 250 x 5

mikesbench
12-28-2008, 07:07 AM
12-27-08 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3 ... add 1 board with DBL minis - 275 + b x 3, 295 + b x 1, 315 + b x 1, 335 b x 1
Shirted Reverse Band Bench ( Light Bands) - 315 - b x 3, 405 - b x 3, 495 - b x 2, 545 - b x 1, 585 - b x 1, 675 - b x miss at lockout
DB Floor Press - 80's x 5, 100's x 5, 130's x 5, 150's x 4, 160's x 1
Pullups - BW x 10, 10, 7
DB Extensions - 45's x 10, 55's x 10, 60's x 2 x 10
Hammer MTS Row Machine - 200 x 10, 240 x 2 x 8
External Rotation @ 90 degrees - 15 x 2 x 10

Kong
12-28-2008, 08:55 PM
Gettin stronger pal. Good stuff.

mikesbench
01-01-2009, 11:14 AM
Thanks Kong. I just keep plugging away and hoping it pays off.

mikesbench
01-01-2009, 11:16 AM
12-30-08 DE Squat
Box Squat - 315 x 8 x 2 with Blue bands

I shut it down after these cause my left hip was hurting pretty bad. Tim to get on the foam roller and stretch and ice like I know I should always be doing.

mikesbench
01-01-2009, 11:18 AM
1-1-09 DE Bench
Speed Bench - 185 + DBL mini x 3x3, 205+b x 3x3, 225+b x 3x3
Rep Bench - 225 x 10, 275 x 8, 315 x 3
Chaos Bench - 95 + 50 from hanging bands x 12
Barbell Row - 135 x 10, 225 x 10, 10, 275 x 8
Neutral Grip Pullups - BW x 3x8
Bar Extension to Chin - 95 x 10, 115 x 10, 135 x 2x8

mikesbench
01-03-2009, 12:54 PM
1-3-09 ME Squat
Squat - 145 x 10, 235 x 5, 325 x 3 ... add belt - 415 x 3, 505 x 2, 555 x 1 (PR Raw) ... add briefs - 595 x 2, 685 x 1, 735 x 1 (PR in just briefs) .... add reverse green bands - 865 x 1 (cut a bit high, just wanted to overload the top a bit).
Reverese Hyper - 4 x 10 ... don't recall the weight
Deadlift - 135 x 5, 225 x 5, 315 x 3, 405 x 3x2

http://www.youtube.com/watch?v=K0KbY3QHEGQ&feature=channel

mikesbench
01-10-2009, 04:33 PM
1-4-09 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 355 x 2, 385 x 1, 405 x f ... 2 Board - 405 x 1, 1, 425 x 1
Rep Bench - 225 x 16
Barbell Row - 225 x 10, 275 x 8, 315 x 2 x 6
DBTricep Ext. - 40's x 12, 50's x 10, 60's 8, 70's x 7, 75's x 5
H Roll - 25's x 3 x 12
Hammer Curls - 30's x 3 x 10
Leg Raise - BW x 4 x 10

mikesbench
01-10-2009, 04:36 PM
1-7-09 DE Bench
Speed Bench - 185 + monster minis x 9 x 3
Low Incline DB Bench - 85's x 15, 100's x 10
Decline DB Tricep Ext. - 40's x 10, 50's x 10, 10, 55's x 8, 8
Neutral Grip Pullups - BW x 10, 8, 8, 6
Seated Rear Delt Flyes - 30's x 3 x 12
Dips - BW x 25

mikesbench
01-10-2009, 04:40 PM
1-10-09 ME Squat / Deadlift
Sumo Deadlift - 135 x 10, 225 x 5 ... add belt - 315 x 3, 365 x 2, 405 x 1, 455 x 1, 495 x 1 ... suit bottoms - 525 x 1 ...
Straps up - 555 x missed (grip), 555 x 1 (ties gym PR)
Fat Bar Stiff Leg Deadlift - overhand - bar + 90 x 10, +140 x 8, 8, reverse grip - +140 x 10, +180 x 10 * not sure what this bar weighs, I'd guess about 80 lbs.
Standing Abs - 200 x 12, 225 x 10, 235 x 8, 245 x 7, 6

http://www.youtube.com/watch?v=eUw2x3CExso&feature=channel_page

mikesbench
01-11-2009, 11:32 AM
1-11-09 Meet Prep (attempt planning) ME Bench
Bench - Bar x 15, 135 x 10, 225 x 5, 275 x 3, 315 x 3 ... Shirt - 2 Bd. 405 x 3, 1 Bd. 495 x 2, touch - 550 x 1 (tough touch), 590 x 1, 615 x 1 (soft lock), 625 x miss

http://www.youtube.com/watch?v=Ovq8R0M9jn0&feature=channel_page

Lones Green
01-11-2009, 12:03 PM
Nice work Mike. What'd you decide on opener wise? 590 looked pretty good...maybe 575-585?

mikesbench
01-11-2009, 04:02 PM
So far I'm thinking 551, 595, 617

Kong
01-12-2009, 05:05 PM
Great lifts pal

mikesbench
01-13-2009, 06:08 PM
Thanks Kong.

mikesbench
01-17-2009, 08:57 PM
1-17-09 ME Squat
Squat - Bar x 15, 145 x 10, 235 x 5, 325 x 3... belt 415 x 3 ... briefs 505 x 3, 555 x 3, 595 x 2, 645 x 1 ... suit 705 x 1, 775 x 1, 825 x 1 (high)
GHR - BW x 4 x 10
Reverse Hyper - 180 x 4 x ?
Ab Wheel - 4 x ?

Last Full Gear work before the meet, I feel ready to go and looking forward to a good meet. I should have some video of the squatting in the next couple days.

mikesbench
01-21-2009, 05:51 AM
1-20-09 DE Bench
Speed Bench - 185 + DBL minis x 9 x 3
DB Bench - 85's x 20, 15
Kettlebell Tricep Ext. - 24 kg's x 10, 10, 10, 8, 8
Medium Neutral Grip Pulldowns - 170 x 10, 200 x 3 x 8
Cable RD Pullaparts - 40's x 3 x 15
Cable Curls - 100 x 10, 130 x 10, 10

mikesbench
01-25-2009, 12:53 PM
1-22-09 DE Squat / DL
Box Squat - 315 + Blues x 2 x 2, 365 + B x 2 x 2, 405 + B x 2 x 2, 455 + B x 2
Sumo Deadlift - 135 x 5, 225 x 5, 315 x 1, 405 x 3 x 1, 495 x 1
Abs

mikesbench
02-01-2009, 09:59 AM
1-25-09 ME Bench
Bench - Bar x 20, 135 x 12, 225 x 8, 275 x 5, 315 x 3, 345 x 2, 385 x 1, 405 x 1, 315 x 6
DB Bench - 100's x 15, 10
Bar Extension to Nose - 95 x 10, 115 x 8, 135 x 7, 95 x 10, 10
Machine Chest Supported Rows - 180 x 10, 220 x 10, 260 x 8, 300 x 6
Pulldowns - 180 x 10, 8, 8
Seated Rear Delt Flyes - 30's x 2 x 12
External Rotation @ 90 degrees - 10 x 2 x 15

mikesbench
02-01-2009, 10:01 AM
1-31-09 UPA Iowa & Midwest Powerlifting Championships
Weigh-in : 89.4 kg
Squats - 705.2
760.5 miss
760.5
Bench - 562
606.2
617.2 miss
Deadlift - 534.5
551
562
Total - 1928.7 @ 198

http://www.youtube.com/watch?v=I3-eZxRtwDU&feature=channel_page

mikesbench
02-04-2009, 01:00 PM
2-4-09 DE SQ / DL
Box Squat -(Paralell Box) 405 + 2 sets of Chains x 4 x 2, (Low Box) 405 + 2 Ch x 4 x 2
Deficit DL - (Standing on 3 sheets of plywood) -*warmups done double overhand & no belt 135 x 5, 225 x 5, 315 x 3... add belt and use alternate grip - 365 x 2, 2, 405 x 1, 1 ..... remove plywood - 315 x 10
GHR w/ bands - 2 minis x 10, 10, 10, 8
Hanging Leg Raise - BW x 5 x 10

mikesbench
02-07-2009, 11:48 AM
2-7-09 ME Bench
Bench - Bar x 20, 135 x 10, 225 x 5, 275 x 5, 315 x 3, 335 x 2, 365 x 2... add shirt and 2 Boards - 455 x 2, 495 x 2, 545 x , 585 x 2
Rev Band in Shirt (light band) - 405 x , 495 x 2 (stopped hre, still feeling bet up from last weekend's meet)
T-Bar Row - 1 plate x 5, 2 x 5, 3 x 5, 4 x 5, 5 x 5, 6 x 5, 5 x 5, 4 x 10, 3 x 20

mikesbench
02-11-2009, 05:00 PM
2-9-09 Deadlift
Partial Deadlift with bands - (Bar below knee, Sumo) - Bar x 10, Bar + Quad mini x 5, 135 + band x 5, 225 + band x 3... add briefs - 315 + bnd x 2, 3, 345+ band x 1, 385 + band x 1. (Swith to standard stance, bar @ mid-shin, and DBL mini band) - 225 + band x 5,5, 275 + band x 3, 315 + band x 3
Hack Squat Machine - 4 plates x 8, 6 x 6, 7 x 5
Leg Raise - BWx 12, 10, 10, 10
Round Head DB Grip - 25's x 1 set, 20's x 5 sets
Oblique High Cable Abs - 85 x 8, 70 x 10
Elbow Rehab (Band pull from wrist) - not sure how many...

mikesbench
02-11-2009, 05:05 PM
2-11-09 DE Bench
Speed Bench w/ Chains - Bar x 15, Bar + 2 sets of chains x 10, 135 + 2CH x 5, 185 + 2CH x 5 x 3, 205 + 2CH x 3 x 3
Pinky Grip Bench - 225 x 5, 315 x 3, 365 x 2
DB Bench on Ball - 90's x 15, 12
Kettlebell Tricep Extension - 24 kg's x 10, 10, 8, 16 kg's x 2 x 10
Pullups - BW x 12, 10, 8
Bench Setup Band Pulldowns - DBL mini x 15, 2 DBL minis x 12, 12
Wrist Rope - 10 x 2, 2
Elbow Rehab (Band Pull from wrist) - lots

mikesbench
02-15-2009, 09:06 AM
2-14-09 ME Bench
Rotator Cuff Warmup Exercises
Bench w/ Foam Roller - 135 x 12, 225 x 8, 275 x 5... add roller - 315 x 5, 365 x 3, 405 x 2, 435 x 2, 455 x 1... add shirt - 500 x 2, 550 x 2, 585 x 2, 615 x 2, 635 x 1
Shoulder Horn 4 sets
Band Pullaparts 3 sets

http://www.youtube.com/watch?v=dm3uwIc1le4&feature=channel_page

This was my first time bencing off the roller, and I liked it, but I'm thinking of getting a 1/2 roller so I can go with more of a full ROM. It felt like about 2 1/2 - 3 boards except that you sink in and although I made it a point to not bounce the weight I did feel some speed / rebound out of the bottom.

Overall I think this would be a good lockout builder and help to train the CNS by handling heavier weights. I might give it a try with reverse bands to get even more crazy.

mikesbench
02-18-2009, 03:45 PM
2-15-09 Squat
Squat - Bar x 12, 145 x 10, 235 x 5, 325 x 3, 415 x 2... add briefs - 505 x 5, 535 x 3... add belt - 555 x 3, 590 x 3 ... remove belt - 525 x 5
Reverse Hyper - 160 x 15, 250 x 3 x 10

http://www.youtube.com/watch?v=3noeu5pD78k&feature=channel_page

mikesbench
02-22-2009, 06:21 AM
2-18-09 DE Bench
Speed Bench - 205 x 9 x 3
Rep Work - 315 x 10, 350 x 3, 375 x 2
Kettlebell Ext. - 24 kg's x 8, 8, 16 kg's x 3 x 12

mikesbench
02-22-2009, 06:24 AM
2-21-09 Squat
Squat - Bar x 10, 145 x 10, 235 x 5, 325 x 5, 415 x 3... add briefs - 465 x 5, 525 x 5, 555 x 3 ... add belt - 595 x 3, 625 x 3, ... remove belt - 555 x 5
Sumo Deadlift - 315 x 5, 405 x 3 ... add belt - 495 x 1, 515 x 1, 525 x 1
Reverse Hyper - 160 x 4 x 12
Band TKE's - Light band x 2 x 12
Standing Band GH Abs - Light band x 4 x 12

http://www.youtube.com/watch?v=dKcsfH0wxns&feature=channel_page

Kong
02-22-2009, 08:56 AM
Good, strong stuff as usual pal

mikesbench
02-22-2009, 09:59 AM
Thanks Kong, squat has been going well lately but it beats up my shoulders and elbows which makes benching tougher. Seems like half of improving in powerlifting is just keeping your joints healthy enough to handle what it takes to put together a good total.

mikesbench
02-22-2009, 10:03 AM
2-22-09 ME Bench
Pinky Grip Bench with bands - Bar x 15, Bar + DBL minis x 10, 135 + b x 5, 185 + b x 5, 225 + b 3, 275 + b x 2, 305 + b x 1, 325 + b x 1, 335 + b x 1
Shirt Work - 405 x 3, 495 2, 545 x 1, 585 x 1 (no touches - getting a little fat for my current shirt)
2 Arm DB Row - 70's x 12, 85's x 3 x 10
Rolling DB Extensions - 40's x 12, 50's x 3 x 10
Fat Bar Chaos Bench - Fat Bar + 16 kg KB's x 15, add 25 lb plates from bands x 10
Wrist Rope - 10 x 2, 2
Band Pullaparts - mini x 3 x 15

mikesbench
03-07-2009, 11:56 AM
3-2-09 DE Squat
Back was bothering me for about a week, thougt I was better, then I tweaked it again unracking the bar for a set of Squats... anyways, here's how it went.
SSB Box Squat - Bar x 12, 155 x 10, 155 + 3 Chains x 5, 245 + 3CH x 3 ... briefs - 335 + 3CH x 2, 2, 385 + 3 CH x 2, 2, 425 + 3CH x 4 x 2
Sumo Deadlift - 225 x 5, 315 x 3, 405 x 8 x 1
Incline GHR - BW x 10, 10, 10 x 8, 8\
Band Abs - Light Band x 5 x 20

mikesbench
03-07-2009, 11:57 AM
3-5-09 DE Bench
Speed Bench - 225 x 9 x 3, 315 x 8

mikesbench
03-07-2009, 11:58 AM
3-7-09 ME Bench
Bench - 135 x 10, 225 x 5, 315 x 3, 355 x 2, 385 x 1 .... Shirt - 495 x 2, 565 x 1, 600 x 1, 615 x f

mikesbench
03-11-2009, 06:35 PM
3-8-09
Did some miscellaneous lat / upper back and rear delt stuff...

Some barbell rows, pulldowns, seated rear delt flyes, and some recovery DB Bench

mikesbench
03-11-2009, 06:38 PM
3-10-09 DE Bench
Speed Bench - 185 + 2 Chins x 9 x 3
3 Board Pinky Grip with Chains -275 + 2CH x 5, 315 + 2CH x 3, 365 + 2CH x 1, 315 + 2CH x 5
60 second DB Bench - 60's x 34
DB Tricep Extension - 40's x 10, 50's x 3 x 10, 60's x 10
Hammer Curls - 35's x 10, 40's x 2 x 10

Kong
03-11-2009, 07:44 PM
Great stuff mate!

mikesbench
03-14-2009, 02:16 PM
Thanks Kong

mikesbench
03-14-2009, 02:20 PM
3-14-09 ME Squat
Squat - Bar x 3 x 15 (trying to loosen up my back; first time back squatting since hurting my back at work.
145 x 10, 10, 235 x 8, 325 x 5.... add belt - 405 x , 465 x 2 ... add briefs - 555 x 2, 605 x 2 .... suit bottoms - 685 x 1, 735 x 1 ... straps - 800 x 1/2 squat, 800 x 1 (high)
Reverse Hyper - 4 x 10 - 15 .... wasn't concerned with weight or exact reps....just got a good pump nd loosened up my back some.

mikesbench
03-15-2009, 12:03 PM
3-15-09 ME Bench
Fat Bar Bench Press - * not sure what this bar weighs; I'd guess between 65 - 85 lbs. - Bar x 12, +90 x 10, +180 x 5, +230 x 3 .... add 1 1/2 Board - Bar + 270 x 3, +300 x 2, +320 x 1, +340 x 1, + 360 x miss
* Had some neck pain following these; so just did some light stuff, then going home to ice, roll, and massage it.
Hanging KB Bench - 24 kg's x 3 x 15
Superset Band Tricep Pressdowns with Band Pullaparts - 4 x 10 - 15 each

mikesbench
03-21-2009, 05:51 PM
3-20-09 ME Squat
Squat - Bar x 12, 145 x 10, 10, 235 x 5, 325 x 5, 415 x 3 ... belt - 505 x 1 .... briefs - 595 x 2, 645 x 2, 685 x 1, 725 x 1, 750 x 1
Sumo Deadlift - 135 x 10, 225 x 5, 315 x 3, 405 x 3, 495 x 3 x 1
Reverse Hypers - 4 x 12
Standing Band GH Abs - Green x 12, 12, 10, 10

http://www.youtube.com/watch?v=paSt1kcQJMY&feature=channel_page

mikesbench
03-22-2009, 10:44 AM
3-21-09 ME Bench
Floor Press - Bar x 10, 135 x 10, 225 x 5, 275 x 5, 315 x 3, 345 x 2, 375 x 1, 390 x 1, 405 x miss
Low Incline DB Bench - 85's x 15, 90's x 10, 8
Bradford Press - 85 x 10, 8
Bar Extension from Pins - 85 x 12, 105 x 10, 125 x 10, 8, 7
Wide Neutral Grip Pulldown - 180 x 4 x 10
Band Pullaparts - DBL mini x 3 x 15
Superset DB Shrugs w/ DB Hammer Curls - 85's x 3 x 15 ; 30's x 3 x 10

http://www.youtube.com/watch?v=FGnM4qvdd2M&feature=channel_page

mikesbench
03-25-2009, 04:03 PM
3-24-09 DE Squat
Box Squat - Bar x 15, Bar + Blue bands x 10, 135+B x 5, 225+B x 5, 315+B x 3 .... add briefs and belt - 315+B+2CH x 2, 2, 365+B+2CH x 2, 2, 405+B+2CH x 2, 2, 315+B x 2, 2
Reverse Green Band Sumo Deadlift - 315 x 3, 405 x 1, 455 x 1, 475 x 1, 405 x 1, 1, 1
Band GHR - mini x 10, 2 minis x 10, 10, 10
Hanging Leg Raise - BW x 4 x 10

mikesbench
03-26-2009, 07:12 PM
3-25-09 DE Bench
Speed Bench - 205+DBL minis x 9x3
3 Board with bands - 275+DBL mini x 5, 315+DBL mini x 3, 365+DBL mini x 2, 345+DBL mini x 2, 2
Kettlebell Strict Tri Et. - 16 kg's x 12, 12, 10, 10, 10
Pullups - BW x 10, 10, 10, 8
Chest Supported Row - 180 x 10, 205 x 10, 10

mikesbench
03-28-2009, 08:06 PM
3-28-09 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x miss ( Idon't know what the deal is at 4 plates, sometimes it goes, other times I get stapled to the bench). ... add shirt - 495 x 2, 525 x 1, 550 x 1 (got a good touch here, so planning to open in the 550 - 560 range at this coming meet).
Shirt Bench off Foam roller - 585 x 2, 2, 635 x 1
Lat Pulldowns - 4 x 10
Face Pulls - 3 x 12
Pressdowns - 4 x 12-15
Rear Delts on Machine - 2 x 15

mikesbench
03-29-2009, 11:01 AM
3-29-09 ME Sq/Dl
Conventional Deadlift - 135 x10, 225 x 5, 275 x 3, 315 x 3, 365 x 3... add belt - 405 x2, 435 x 1, 465 x 1, 480 x 1, 495 x miss (The 480 was actually a PR for me on conventional deadlift).
Sumo Deadlift - 405 x 2, 2, ... add suit bottoms - 455 x 1, 495 x 1... straps up - 530 x 1, 550 x miss (I know at a meet I always pull more with a good deadlift bar; planning to open around 530).
Incline GHR - BW x 4 x 10
Fat Bar Wide Sumo DL w/ Band Stand - 135 + Green x 10, 185 + Greenx 8, 8
Incline GH Situps- BW x 15, 12, 12, 12
Superset Seated Calves and Kettlebell Shrugs - 90 x 3 x 15, 32kg's x 3 x 20

http://www.youtube.com/watch?v=ztIpGOG18lg&feature=channel_page

mikesbench
03-31-2009, 08:04 PM
3-31-09 DE Bench
Speed Bench - 205 + DBL minis x 9 x 3
Pinky Grip Bench - 225 x 8, 275 x 8, 315 x5, 340 x 3, 225 x 14
Kettlebell Extensions - 24kg's x 3 x 8, 16kg's x 2 x 12
Pullups - BW x 10, 10, 8, 8
Bradford Press - 85 x 10, 10, 8
2 Arm DB Row - 80's x 12, 12, 10
Fat Bar Curls - Bar x 15, +20 x 2 x 10
Cable Ext. Rotation @ 90 degrees - 2 x 12

Pete22
03-31-2009, 09:30 PM
Nice benching, what shirt are you using? Btw, I like the "Fat Bar Wide Sumo DL w/ Band Stand", I'm going to have to try that out sometime.

mikesbench
04-04-2009, 03:05 PM
Thanks Pete. I wear an old worn out double rage-x with open back. I need to get myself a new shirt one of these days, but holding out til I move up in bodyweight.

mikesbench
04-04-2009, 03:07 PM
4-4-09 ME Squat (attempt planning)
Squat - Bar x 15, 145 x 10, 235 x 5, 325 x 3, 3 ... add briefs - 415 x 3, 505 x 2... add knee wraps - 595 x 2, 645 x 1... add suit - 735 x 1 ... suit & knee wraps - 775 x 1
Reverse Hypers - 4 x ?
Incline GHR - BW x 4 x 10

http://www.youtube.com/watch?v=XTILczzb32I&feature=channel_page

My attempts for UPA Nationals will go something like this...
Opener - 733
2nd - 777
3rd - either in the 790's, or if things feel "on" go 804.

Lones Green
04-04-2009, 06:22 PM
Form is looking solid on the squats man. If you don't give 800 a ride I'll be upset. :evillaugh:

Tried the band GM/ultra wide sumo deadlifts the other day, pretty brutal haha

Ben Moore
04-04-2009, 06:24 PM
Go 800 you big puss...you know you want to...;)

mikesbench
04-05-2009, 12:36 PM
Thanks guys; it would be pretty embarassing to end up squatting 799 when I could go for 804.5. I really want to make sure I don't leave anything off my total; but at the same time it would be crazy to squat 799; that 1 extra pound would piss me off all the way til I went to the next meet.

mikesbench
04-09-2009, 05:35 PM
4-7-09 DE Bench
Speed Bench - 215 + DBL minis x 9 x 3
Bench - 225 x 8, 275 x 8, 315 x 5, 350 x 3, 375 x 1
Barbell Row - 225 x 10, 10, 275 x 8, 315 x 5, 5
Narrow Neutral Grip Pulldown - 4 sets - 10, 10, 8, 6 - don't recall weights, but bumped it up each set.
DB Extensions - 45's x 10, 10, 55's x 8, 8, 8

mikesbench
04-12-2009, 07:38 AM
4-11-09
Bench - 135 x 10, 225 x 8, 275 x 5, 315 x 3, 355 x 2, 385 x 1 ... add shirt - 515 x 1 (near touch) , 545 x 1, 585 x miss, 1

Did some lockout work and some lats to wrap it up. Work was pretty brutal this week and I'm feeling drained. Luckily the boss is out of town next week so it should make for an easier week. Just gotta make it to the 25th feeling good.

mikesbench
04-12-2009, 06:35 PM
4-12-09 ME SQ / DL
Partial DL (off 100 LB plates) - 135 x 10, 225 x 5, 315 x 3, 405 x 2,... add belt - 455 x 2, 475 x 1, 500 x 1
Sumo - 315 x 5,... add briefs - 405 x 2, 495 x 2, 545 x 1, 565x 1, 585 x miss
Incline GHR - BW x 4 x 10
Standing GHR Abs - Green x 5 x 10 - 12
Fat Bar wide sumo DL w/ band stand - 185 + Green x 3 x 8

mikesbench
04-18-2009, 03:00 PM
4-16-09
Speed bench and triceps... nothing fancy.... was tired from work and have a meet coming soon...

mikesbench
04-18-2009, 03:02 PM
4-18-09 Squat
Squat - Bar x 10, 145 x 10, 235 x 8, 325 x 3, 415 x 2 ... add belt - 505 x 1, 560 x 1 (high) ... add briefs - 645 x 2, 685 x 1, 735 x 1
Reverse Hypers - 4 x 10 heavy ; burnout... less ROM for 20 reps
Just trying to keep loose for the meet next weekend...

mikesbench
04-19-2009, 10:09 AM
4-19-09 ME Bench
Floor Press (Pinky Grip)- (worked on keeping butt down better) - Br x 10, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 355 x 2, 385 x 1, 315 x 6
DB Bench - 80's x 20, 12
KB Tricep Extensions - 16 kg's x 15, 12, 12
Incline Elbows Out Extensions - 35's x 10, 30's x 12
Barbell Row - 225 x 10, 275 x 2 x 8, 315 x 2 x 8
Seated DB Cleans - 35's x 3 x 12

Lones Green
04-19-2009, 02:28 PM
Nice floor pressing bud.

mikesbench
04-19-2009, 07:14 PM
ThAnks lones. After this meet I think I'll move up a weight class and actually start to get strong though!

mikesbench
04-29-2009, 06:46 PM
4-25-09 UPA Nationals
Not the best meet for me. I bombed on squats with 733. 1st and 2nd attempts I squatted it but not deep enough; 3rd I went REAL deep, popped out of the hole and then stalled 1/2 way up. I need to get my **** together in training and get my depth more consistent.

I do feel they called the squats deeper at this meet than usual, but I have to make it so that I don't waste squats by missing on depth. I'll start working off a lower box on DE day and I need to use my knee wraps more to help my squat look deeper.

Altogether I'm pissed off at myself, but hopefully can use this bomb as training motivation. So currenty I lift "0"....look for a 2000 lb improvement next time around!

mikesbench
04-29-2009, 06:50 PM
4-26-09 ME Bench
Bench - Bar x 10, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 355 x 2, 365 x 2, 405 x f, 1
DB Bench - 75's x 15, 85's x 12
JM Press - 135 x 10, 175 x 8, 205 x 6, 225 x 5, 155 x 10
Wide Neutral Pulldowns - 180 x 10, 215 x 3 x 8
superset with...
Pressdowns - 10 x 10, 170 x 3 x 10
Hammer Curls - 30's x 3 x 10
Face Pulls - 100 x 3 x 15

Lones Green
04-29-2009, 06:52 PM
4-25-09 UPA Nationals
Not the best meet for me. I bombed on squats with 733. 1st and 2nd attempts I squatted it but not deep enough; 3rd I went REAL deep, popped out of the hole and then stalled 1/2 way up. I need to get my **** together in training and get my depth more consistent.

I do feel they called the squats deeper at this meet than usual, but I have to make it so that I don't waste squats by missing on depth. I'll start working off a lower box on DE day and I need to use my knee wraps more to help my squat look deeper.

Altogether I'm pissed off at myself, but hopefully can use this bomb as training motivation. So currenty I lift "0"....look for a 2000 lb improvement next time around!

LOL at the last line!

Mike you're unreal strong, you just gotta get that depth dialed in. It sounds like you know what you're doing. If its any comfort, I train with a guy who's a 198 and been chasing a 2000 total his entire career. He's old and has a bunch of injuries, so he's basically trying it now while benching ~400.

You'll get there man.

mikesbench
04-29-2009, 06:53 PM
4-29-09 DE Bench
Speed Bench - 205 + DBL minis x 6 x 3, 225 + DBL minis x 3 x 3
Low Incline DB Bench - 85's x 15, 13, 9
Low Incline KB Extension - 16 kg's x 12, 12,10, 10, 10
1 Arm DB Row - 100's x 12, 120's x 12, 12, 85's x 25 ... no straps this time; need to build a grip!
KB Shrugs - 32 kg's x 2 x 25
Cable External Rotation at 90 degrees - 20 x 3 x 15
Hammer Curls - 35's x 3 x 10

mikesbench
05-03-2009, 06:47 AM
5-2-09 ME Squat
- My hip was feeling tight and kinda tender from slipping at work the oher day. After some foam rolling, stretching, and warmups I thought I was good to go...

Box Squat w/ Bands (Blues) - Bar x 10, 10, +bands x 10, 145+B x 5, 235 + B x 5, 325 + B x 3... add belt - 415 + B x 2, 465 + B x 1....
Stopped here because I felt my hip kinda pop and give out. It hurts, but I don't think I tore or pulled anything. I feel like te joint is irritated.

mikesbench
05-03-2009, 08:50 AM
5-3-09 ME Bench
Bench w/ Bands - Bar x 20, Bar + Dbl minis x 15, 135+b x 10, 225+b x 5, 275+b x 3, 295+b x 2, 310+b x 1, 325+b x 1, 340+b x 1 (PR), 350+b x f
2 Bd with bands - 315+b x 3, 335+b x 2, 350+b x 1, 365+b x 1 (PR)
JM Press w Bands - Bar+b x 10, 95+b x 8, 115+b x 8, 135+b x 3x8
Pullups - BW x 10, 8, 8
Underhand Pulldowns - 180 x 10, 8, 8
Band Pullaparts - mini x 3 x 15

mikesbench
05-06-2009, 06:23 PM
5-6-09 DE Bench
Speed Bench w/Chains - after warming up... 185 + 2CH x 9 x 3
DB Bench - 85's x 12, 100's x 15, 10, 8, 5, 85's x 12
Bar Extensions in Rack - 95 x 10, 115 x 8, 135 x 8, 7, 115 x 8
Barbell Row - 225 x 8, 275 x 8, 315 x 6, 365 x 5 (PR), 275 x 10
Standing Pulldowns to Belly -90 x 15, 110 x 2 x 10
H Roll - 25's x 3 x 12
Hammer Curls - 35's x 3 x 10

mikesbench
05-09-2009, 01:47 PM
5-9-09 ME Bench
Floor Press with Chains - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 315 + 2CH x 2, 315 + 3CH x 1, 325 + 3CH x 1, 335 + 3 CH x miss.
Foam Roller Press - 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 2, 425 x 2, 315 x 12
JM Press with Bands - 95 + DBL minis x 10, 135 + bands x 8, 8, 155 + bands x 6, 175 + bands x 5, 195 + bands x 5
Chest Supported Rows - 180 x 10, 270 x 8, 320 x 6, 360 x 6, 270 x 12
Pulldowns - 4 x 10 ... didn't really pay attentin to the weight on this
Band Pullaparts - mini x 3 x 15

http://www.youtube.com/watch?v=zalfn7lZzow&feature=channel_page

mikesbench
05-10-2009, 11:10 AM
5-10-09 ME Sq / Dl
Chain Suspended Good Mornings - Bar x 12, 135 x 10, 185 x 8, 225 x5 ... add belt - 275 x 3, 315 x 2, 345 x 2, 365 x 2, 385 x 1, 405 x 1 (PR) *Started with bar at navel height; shoulder width stance.
GHR - BW x 12, incline bw x 10, 8, 8, 8
Back Raise with dumbbell held @ chin - 40 x 12, 60 x 10, 80 x 10
Bar-up Abs - Bar 20, 15, 12, 12

*Trying to work around my hip pain but still get in some work for my legs, low back, and abs. Today felt pretty good. Just need to keep icing, stretching, and rolling my hip.

mikesbench
05-16-2009, 02:21 PM
5-16-09 ME DL
Conventional Deadlift - 135 x 10, 185 x 8, 275 x 5, 365 x 3... add belt - 415 x 2, 455 x 2, 505 x 1 (PR), 545 x 1 (PR)... try suit - 455 x 1, 565 x miss, 545 x miss.... definitely need some technique work in the suit if I'm going to pull convewntional in competition.
Prowler - Variety of pulls and pushes.... light weight - 5 total sets
Atlas Stones - 20 x 2, 2, 3, 3, 2
Side Deadlifts - 135 x 8, 185 x 5

http://www.youtube.com/watch?v=7rXX_TpBwSg&feature=channel_page

mikesbench
05-17-2009, 04:57 PM
5-17-09 ME Bench
Fat Bar 1 Board Bench - Bar x 15, Bar+90 x 10, Bar+180 x 5, Bar+230 x 5 .... add 1 Board - Bar+270 x 3, Bar+310 x 2, Bar+330 x 1, Bar+350 x 1, Bar+360 x miss
Regular Bar - 3 Board - 225 x 8, 315 x 5, 365 x 5, 405 x 3

mikesbench
05-20-2009, 06:21 PM
5-19-09 DE / rehab squat
High Box Squat - Bar x 10, 10, 135 x 10, 225 x 5, 275 x 5.... add briefs - 315 x 5, 365 x 5...add belt - 405 x 5 x 2, 455 x , 495 x 2, 545 x 2, 585 x 2 * These felt pretty good, I think my hip problem is starting to work itself out. I still can't squat to depth, but I'll try working it down over the next few weeks.

http://www.youtube.com/watch?v=q8mn_IhqFWg&feature=channel_page

Speed DL (no belt) - 225 x 3, 315 x 1, 365 x 3 x 1, 405 x 3 x 1
Incline GHR - BW x 4 x 10
Band Abs -Pink x 4 x 15

mikesbench
05-20-2009, 06:24 PM
5-20-09 DE Bench
Speed Bench - 18 + DBL minis x 3 x 3, 205 + minis x 3 x 3, 225 + minis x 3 x 3
DB Bench - 90's x 20, 17, 12
KB Extensions - 24 kg's x 3 x 8, 16 kg's x 2 x 12
Wide Neutral Pulldowns - 140 x 12, 170 x 10, 190 x 8, 210 x 8, 170 x 10
Band Pullaparts - mini x 3 x 15
Hammer Curls - 35's x 3 x 10

mikesbench
05-23-2009, 08:51 PM
5-23-09 Squat
Squat - Bar x 10 ,10, 145 x 5, 5, 235 x 5, 325 x3, 415 x 3, 455 x 2, 505 x 2... add box - 595 x 2, 1, 1, 1, 1
Reverse Hyper - 340 x 5 x 10
1st 3 sets superset w/...
45 deg. Back Raise - 45 x 3 x 20
Band GHR - Pink x 12,8,7
WI Beer Belly Abs - 95 x 3 x 20, 135 x ?

http://www.youtube.com/watch?v=KB2Js_UhZcw&feature=channel_page

mikesbench
05-25-2009, 06:53 AM
5-24-09 ME Bench
Bench - Bar x 10, 10, 135 x 10, 6, 225 x 5, 315 x 3, 355 x 2, 385 x 1, 405 x 1, 415 x 1 (PR)
add 2 Board - 445 x 1 .... add shirt - 495 x 2, 545 x 2, 585 x 1, 615 x 1, 635 x 1, 655 x 1 (PR)
Pullups (various grips) - BW x 15, 10, 7, 5
DB Row - 100's x 2 x 10, 140's (with straps) x 10
Cable External Rotation @ 90 deg. - 30 x 3 x 12
Crossbody hammer curls - 35's x 2 x 10

http://www.youtube.com/watch?v=4p-bbB8G_K0&feature=channel_page

mikesbench
06-01-2009, 05:21 AM
5-31-09 MR Bench
Floor Press - Bar x 15, 135 x 10, 10, 225 x 8, 275 x 5, 315 x 3, 375 x 1, 395 x 1 (PR), 365 x 1, 1
3 Board Pinky Grip - 225 x 5, 315 x 5, 365 x 3, 405 x 2, 3
DB Extensions - 45's x 10, 55's x 10, 60's x 3 x 8, 45's x 12
Barbell Row - 225 x 10, 275 x 6, ... add straps - 315 x 6, 6
Wide Neutral Pulldowns - 170 x 10, 190 x 3 x 10
Band Pullaparts - DBL mini x 3 x 15
Hammer Curl - 30's x 3 x 10
External Rotation @ 90 deg. - 20 x 2 x 12

mikesbench
06-02-2009, 09:05 PM
6-2-09 DE Squat
Box Squat (tried a few dif. heights) - Bar x 10, 135 x 8, 225 x 5, 315 x 3, 315 + 3 Chains x 2, 2, 2, 365 + 3 CH x 2, 405 + 3 CH x 2, 2, 2, 2
Speed DL - 225 x 5, 315 x 3 (1st 2 sets double overhand), 405 x 6 x 1
GHR - BW x 5 x 10
superset with...
Back Raise - 25 x 5 x 10
WI Beer Belly Abs 95 x 4 x ?

mikesbench
06-06-2009, 07:10 PM
6-6-09 ME SQ / DL
Deficit DL (4 sheets of ply) - 135 x 10, 225 x 5, 315 x 3, 365 x 3, 405 x 2.... belt - 435 x 1, 460 x 1, 470 x 1 (PR), 315 x 12
Band GHR - mini x 10, 2 minis x 3 x 8
Narrow Stance Low Box Squat - 135 x 12, 225 x 8, 315 x 6
Hanging Leg Raise - 4 x 10

mikesbench
06-07-2009, 02:20 PM
6-7-09 ME Bench
Bench with Bands - Bar x 15, Bar + mini x 10, 135 + mini x 5, 135 + 2 minis x 5, 185 + 2m x 3, 225 + 2m x 2, 275 + 2m x 1, 295 + 2m x 1 (PR), 305 + 2m x miss
3 Board Press w/ bands / chains - 225 + 2m x 5, 225 + 2m + 2CH x 3, 245 + 2m + 2CH x 3, 265 + 2m + 2CH x 1, 225 + 2m x 10
Rep Bench - 225 x 15
Kettlebell Extensions - 24 kg's x 8, 32 kg's x 4, 24 kg's x 10, 8, 8
1 Arm DB Row - 90 x 15, 110 x 10, 10, 10
Lat Pulldown - 170 x 3 x 10
Band Pullapart - mini x 3 x 15
superset with...
Hammer Curl - 35's x 3 x 10
External Rotation @ 90 deg. - 20 x 2 x 12 .... *definitely some tightness in my Left rotator

http://www.youtube.com/watch?v=Ms56cDyxrKQ&feature=channel_page

Lones Green
06-07-2009, 03:59 PM
Great work Mike, those lockouts looked like hell!

mikesbench
06-07-2009, 07:59 PM
Yeah, pretty tough lones! Should have taken videos earlier, the full range benches went well; and the lighter lockouts were better. Didn't really plan on going to a single off the 3 board, just ended up that way.

mikesbench
06-10-2009, 03:57 PM
6-9-09 Sumo Deadlift attempt planning
Sumo Deadlift - 135 x 10, 225 x 5, 315 x 3 ... add belt - 405 x 2 .... add suit bottoms - 455 x 1, 495 x 1 .... straps up - 535 x 1 (planned opener), 565 x 1 (PR - planned 2nd attempt).
Sumo DL off Blocks - 495 x 2, 545 x 2
GHR - 10 x 10, 20 x 8, 50 x 6, 6
superset with...
Back Raise - 50 x 10, 8, 75 x 8, 8
Seated Pulldown Abs - 90 x 8, 8, 110 x 6, 6
superset with...
Standing Pulldown Abs - 90 x 8, 8, 110 x 6, 6

http://www.youtube.com/watch?v=99h4BtNJ9qA&feature=channel_page

Lones Green
06-10-2009, 06:03 PM
Nice work Mike, looks like the deadlift is coming along.

mikesbench
06-10-2009, 07:47 PM
Yeah, I guess working on my conventional DL is bringing up my sumo. I don't think I've pulled sumo since my last meet.

mikesbench
06-10-2009, 07:51 PM
6-10-09 DE Bench
Speed Bench - 185+minis x 3 x 3, 205+minis x 6 x 3
DB Bench - 100's x 12, 10, 9
DB Extensions - 50's x 4 x10
superset with...
Pressdowns - 70 x 4 x 10 (saw this combo in Travis' log and had to try it!)
Pullups - BW x 12,10 8, 8
Neutral Grip Pulldowns - 170 3 x 10
superset with...
Band External Rotation - mini x 3 x 12

mikesbench
06-13-2009, 08:45 PM
6-13-09 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 5, 275 x 5, 315 x 3, 365 x 2, 405 x miss...
Shirt Work - 505 x 2 (1.5 Bd), 555 x 1 (1 Bd.), 615 x 1 (1 Bd)
3 Board Pinky Grip - 315 x 5, 365 x 3, 405 x 2
Barbell Row - 225 x 8, 275 x 3 x 8
DB Extensions - 40's x 10, 50's x 10, 8, 8
superset with...
Band Pressdowns - Light Band x 15, 12, 10, 10

mikesbench
06-17-2009, 08:49 PM
ME SQ / DL 6-17-09
Zercher Squat (Pin #3) - Bar x 10, 135 x 5, 225 x 3, 255 x 2.... belt - 275 x 2, 315 x 1, 335 x 1 (PR), 225 x 2 x 5
Band GHR - Light Band x 4 x 8
Back Raise - 80 x 4 x 8
Bodyweight Rev. Hyper - 3 x 12
Hanging Full Leg Raise - BW x 10, 10, 8, 8
Seated Calf Raise - 90 x 3 x 12

http://www.youtube.com/watch?v=GQJTwGGdxPs&feature=channel_page

Ben Moore
06-17-2009, 09:05 PM
Nice work Mike - It's surprising your zercher from that height is 335 given your deadlift.

mikesbench
06-17-2009, 09:25 PM
Thinking my zercher should be more or less?

Ben Moore
06-17-2009, 09:38 PM
I would think a little more. When I was pulling 675 or so my zercher was close to 500. Could be the key to push you dl up?

Lones Green
06-18-2009, 03:19 AM
Good work Mike.

mikesbench
06-18-2009, 05:52 AM
Thanks lones.
Ben, Yeah, I haven't done these in quite a while, and was thinking they might help my pull; thinking I'm on the right track if you'd think I'd have a higher zercher. I'll plan to rotate them in regularly following this coming meet and see what happens.

Lones Green
06-18-2009, 08:44 AM
If its any consolation I pulled 405 from a height close to that, and at the time I probably deadlifted 515...weird. I'll throw em back in next week and see what I can do

mikesbench
06-20-2009, 12:40 PM
6-20-09 Squat
Box Squat - Bar x 12, 145 x 10, 235 x 5, 325 x 3... add belt - 415 x 2, 465 x 1 ... add briefs- 505 x 2, 595 x 1, 1 ... remove box / add suit - 685 x 1, 735 x 1
Reverse Hyper - 4 x 15
Prowler - 5 trips
WI Beer Belly Abs - 95 x 4 x ?

mikesbench
06-21-2009, 11:35 AM
6-21-09 ME Bench
Bench - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 5 / add 2 Board - 365 x 3, 405 x 2
*Didn't go crazy today, just want to keep moving for next week's meet.
Pulldowns - 170 x 10, 200 x 3 x 8
Band Pressdowns - Light Band x 25, 20, 16, 12, 12

mikesbench
06-25-2009, 05:30 PM
Making Weight...
This has been an interesting week leading up to my weigh-in tommorrow for my contest Saturday.

I work as a carpenter, so obviously I'm outside 8 hours a day; the only problem this weekis that it's been 90+ degrees all week. I've been drinking water and gatorade like crazy at work, and still most days get home weighing about 3-4lbs less than I did in the morning.

So, I figured I would need to kind of adapt my usual weight cutting protocol (which was never real exteme) on the fly and hope for the best. So today I had my usual breakfast, meal at 10am break, and a lighter than usual lunch (in my typical weight cut I'd usually skip lunch). As for water intake I generally stop drinking water ~24hrs before weigh-in. This time I drank a lot of water and gatorade up until lunch; then drank gatorade sparingly in the afternoon (only when I felt I really needed it to continue working).

I got home from work already within my weight class (198), after weighing 204.5 this morning. Long story short, summer makes weigh-in MUCH easier.

Brian C
06-26-2009, 09:52 AM
Great work in here Mike. Very informative. What type of shirt are you in if you dont mind me asking?

Lones Green
06-26-2009, 11:17 AM
Good luck buddy!

mikesbench
06-28-2009, 08:49 AM
Brian,
I use a 2-ply Rage-X (the older material), which is about 4 years old. I really need a new shirt, but every time I try something else I don't likeit as much, or doesn't fit right, etc. Mine has a reinforced collar (not super), no scoop, open back.

mikesbench
06-28-2009, 08:49 AM
Thanks lones!

mikesbench
06-28-2009, 08:54 AM
APF Chicago Summer Bash Results 6-27-09

Squats
1 - 705 good
2 - 744 called on depth
3 - 766 good (PR)

Squats went pretty well, I ended with a PR. I opened at 705 and got it, then went to 744 and got called on depth, since I lifted it easily I figured I go up despite the miss and try a PR and I got the 766. Theywere being pretty strict with depth, so I was happy / suprised that I got that last one in.

Bench
1 - 573 butt came up
2 - 573 good
3 - 595 missed

By the time bench rolled around it was pretty hot in the building and I think I was sweating so much that my shirt didn't have the pop it usually does. I opened at 573 and got called for lifting my butt, my back cramped up trying to keep it down and I relaxed it too much an popped up. I repeated 573 for my 2nd and got it easily. I had planned to going after a PR following this, but I felt like that might not be the smartest idea at this point, so I went for 595. After touching I didn't come back enough and grooved too low basically handcuffing myself and I ended up stuck 1/2 way up.

Deadlift
1 - 534.5 good
2 - 562 missed (grip)
3 - 562 missed

I ended up going 1 for 3 deadlifting too. I opened at 534.5 and pulled it easily. Then jumped to 562 and lost my grip 1/2 way up. I tried it again on my 3rd and held on, but got stuck at the knees, I was pretty much just gassed at this point.

Total - 1873.9

So I went 4/9 and ended withan 850kg total (1873.9) and ended up taking best lifter (lightweight). Not a great day, but not too bad either. After bombing at my last meet, I'll definitely take this!

Ben Moore
06-28-2009, 08:58 AM
Nice job Mike!

mikesbench
06-28-2009, 08:09 PM
Thanks Ben.

mikesbench
07-02-2009, 09:03 PM
7-2-09 DE Bench
Speed Bench - 185 + DBL minis x 6 x 3, 205 + DBL minis x 3 x 3
DB Bench - 80's x 2 x 20, 100's x 8
Rev Band 4 BD Lockouts - 315 x 5, 405x 5, 455 x 5, 5
DB Extensions - 55's x 10, 10, 10, 8
Band Pressdowns - 3 sets x ?
External Roatations over Bar - 10's x 3 x 15
Lat Pulldowns - 160 x 10, 180 x 3 x 10
Band Pullaparts - DBL mini x 3 x 15

*Shoulders are hurting after the last meet, especially my left. Need to spend some time icing!

mikesbench
07-04-2009, 12:05 PM
7-4-09 Squat
Squat (No Belt) - Bar x 15, 135 x 10, 10, 225 x 5, 315 x 3 ... add briefs - 405 x 3 495 x 3, 545 x 3, 585 x 2
Reverse Hyper - 230 x 4 x 10
superset with...
Hanging Leg Raise - BW x 4 x 10

mikesbench
07-06-2009, 08:17 PM
7-6-09 ME Bench
Bench w/ Chains - Bar x 15, 135 x 10, 225 x 8, 225 + 2 CH x 5, 275 + 2 CH x 3, 315 + 2 CH x 2, 335 + 2 CH x 1, 355 + 2 CH x 1 (PR)
DB Floor Press - 100's x 8, 115's x 8, 125's x 6, 135's x 5
Barbell Row - 225 x 8, 275 x 5, 315 x 5, 365 x 5, 405 x 3
Bar Extension to Chin - 95 x 10, 115 x 8, 135 x 8, 155 x 8, 8
Lat Pulldowns - 3 x 12 - 15
superset with...
Tricep Pressdowns - 3 x 15 - 20
Band Pullaparts - DBL mini x 3 x 15
superset with...
Hammer Curls - 35's x 3 x 10

mikesbench
07-08-2009, 07:26 PM
7-8-09 DE Squat
Box Squat - Bar x 10, Bar + Green Band x 10, 135+G x 5, 225+G x 5... add briefs - 315+G x 4x2, 365+G x 4x2
Conv. DL w/ Bands - 225 x 5, 275 x 3, 3, add Green Bands - 225+G x 2, 2, 275+G x 2, 2, 315+G x 2, 2
Reverse Hyper - 140 x 20, 15, 15
Sled Pull - 75 x 2 long trips
Block Gripper - 10 x 1 set / hand

mikesbench
07-11-2009, 01:39 PM
7-11-09 ME SQ / DL
Deadlift - Bar x 10, 135 x 10, 10, 225 x 5, 275 x 3, 315 x 3, 365 x 2, 405 x 1, 455 x 1, 495 x 1, 520 x 1, 530 x miss
Reverse Hyper - 1 plate x 15, 2 plates x 10, 3 plates x 3 x 10
Arched Back GM (Light for Stretch) - 135 x 10, 185 x 8, 225 x 5
Standing Band Abs - Light x 15, 15, 15 ... Oblique Version - 2 x 15 / side
Block Gripper - 10 x 2 sets / hand

mikesbench
07-14-2009, 08:00 PM
7-13-09 ME Bench
Floor Press w/ Quad minis - Bar x 15, Bar+minis x 10, 135+b x 8, 185+b x 5, 225+b x 3, 275+b x 1, 295+b x 1, 315+b x miss
Shirt Work - 225 x 5, 275 x 3, 315 x 2, 365 (3Bd) x 1, add shirt - 405(3Bd) x 3, 495(2Bd) x 2, 545(2Bd) x 1, 585(2Bd) x 1, 635 (2 Bd) x miss
Pullups - BW x 12, 10, 8, 7
Band Pressdowns - Light Band x 4 x ?

Lones Green
07-14-2009, 08:56 PM
Great job Mike. That tension is crazy.

mikesbench
07-16-2009, 05:53 AM
Thanks lones, I had never done these before, and they felt nuts at first, but it stablizes more as you add weight.

mikesbench
07-16-2009, 05:56 AM
7-15-09 DE SQ
Box Squat - Bar x 10, Bar+Green x 8, 145+G x 5, 235+G x 5... add briefs - 325+G x 2, 375+G x 5x2, 415+G x 2x2
Rack Pull (pin #4...below knee) - 135 x 10, 225 x 8, 315 x 5, 405 x 5, 495 x 2x3
Reverse Hyper - 230 x 5 x 10
Foam Roller Abs - BW x 5 x 10
Seated Calf Raise - 2 plates x 3 x 15

mikesbench
07-16-2009, 10:40 PM
7-16-09 DE Bench
Speed Bench - Bar x 15, 15, Bar+DBL mini x 10, 15+b x 5, 185+b x 9x3
DB Bench - 85's x 15, 95's x 10, 110's x 8, 120's x 7
Barbell Rack Extensions - 95 x 10, 10, 115 x 8, 135 x 8, 8
Hammer Iso Row - 180 x 10, 230 x 10, 270 x 8, 320 x 8
superset with...
Band Pressdowns - Light x 15, 15, 12, 12
Pulldowns - 140 x 3 x 12
Band Pullaparts - DBL monster mini x 3 x 12
superset with...
Hammer Curls - 40's x 3 x 10

mikesbench
07-18-2009, 08:14 PM
7-18-09 ME SQ
Squat - Bar x 15, 145 x 8, 5, 235 x 5, 5, 325 x 3 ... add briefs - 415 x 3, 505 x 2, 595 x 1 ... add knee wraps - 595 x 1, 645 x 1, 705 x 1
* Spending some time getting used to using knee wraps, so I didn't go real heavy, but got in a few sets in a good tight wrap.
Deadlift - 135 x 5, 225 x 5, 315 x 3, 3, 365 x 2, 405 x 1, 455 x 1
Reverse Hyper - 230 x 15, 320 x 3 x 10
Standing Band Abs - Green x 3 x 15, obliques - 2 x 12 / side

mikesbench
07-21-2009, 05:46 PM
7-20-09 ME Bench
Bench - Bar x 15, 15, 135 x 10, 10, 225 x 8 ... add 1 Board - 275 x 5, 315 x 2, 345 x 1, 375 x 1, 410 x 1 (PR) ... add 2 Board - 430 x miss, 1
DB Bench - 115's x 3 x 10
Band Pressdown - Green x 15, 13, 12, 10, 12
Chest Supported Row - 2 plates x 10, 3 x 10, 4 x 8, 8

mikesbench
07-23-2009, 08:24 PM
7-22-09 DE SQ
Box Squat - Bar x 15, Bar + Blue x 8, 145+B x 5 ...add briefs - 235+B x 3, 325+B x 6x2, 375+B x 2, 415+B x 2
Good Morning - 235 x 8, 325 x 4 x 5
Rev Hyp - 270 x 12, 360 x 2x10, 180 x 20
Ab Roller - Knees x 15, standing x 3 x 6, Knees, angle x 6/side

mikesbench
07-23-2009, 08:28 PM
7-23-09 DE Bench
Floor Press - 185+2 Chains x 9x3
DB Bench - 85's x 20,18,15
Foam Press 225 + chain x 5, 315 + CH x 5, 365+CH x 2x3
Pullups BW x 10, 1 chain x 8, 2 CH x 7,6, BW x 10
Tricep Trifecta - 30's x 10/10/10, 40's x 10/10/10, 50's x 8/8/8, 60's x 8/6/10
Band Pullaparts - Monster mini x 3x12
superset with...
Hammer Curls - 40's x 3x10

mikesbench
07-25-2009, 04:18 PM
7-25-09 Squat
Box Squat w/ Chains - Bar x 10, 10, 145 x 10, 145+4CH x 5, 235+4CH x 3 ... add briefs - 325+4CH x 3, 415+4CH x 2, 465+4CH x 1, 505+4CH x 1, 555+4CH x 1 (PR)
Bent Over Good Morning - 225 x 8, 6, 6, 6
Reverse Hypers (Strict) - 130 x 4 x 15
Band TKE's - Light Band x 2 x 15 / leg
Foam Roller Abs - BW x 12, 25 x 4 x 10

mikesbench
07-25-2009, 07:58 PM
http://www.youtube.com/watch?v=xv32CK04x6Y&feature=channel_page

Brian C
07-25-2009, 09:21 PM
http://www.youtube.com/watch?v=xv32CK04x6Y&feature=channel_page

SICK lift Mike. Great stuff

Lones Green
07-25-2009, 09:33 PM
Great squat Mike!

mikesbench
07-27-2009, 05:56 AM
Thanks guys, soon I'll be getting comfortable using knee wraps, and I think that'll make a big difference too. Next meet will be Sept. 12th, so we'll see how things shake out then. Good luck at the Pro-Am lones!

mikesbench
07-28-2009, 05:49 AM
7-27-09 ME Bench
Pinky Grip Bench - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 365 x 1... add 2 Board - 405 x 1, 425 x 1
Shirt Work - 455 (3Bd) x 3, 495 (2Bd) x 2, 545 (2Bd) x 1, 585 (2Bd) x 1, 605 (2Bd) x 1, 635 (2Bd) x miss
DB Floor Extensions - 40's x 2 x 10, 50's x 3 x 10
Chest Supported Row - 135 x 10, 160 x 8, 180 x 6, 6, 135 x 15
3:00 DB Bench - 30's x 1 set

mikesbench
07-30-2009, 05:54 AM
7-29-09 Deadlift
Conventional DL against bands - 135 x 8, 8, 135+Green x 5, 225+G x 3, 275+G x 3, 315+G x 1, 345+G x 1, 365+G x 1, 385+G x 1, 405+G x 1, 1 - 405 x 5
SSB Box Squat - Bar x 45, 180 x 5, 270 3, 360 x 6x2
Reverse Hyper - 270 x 10, 360 x 3x8
Standing Ab Wheel - BW x 4 x 8

mikesbench
08-07-2009, 07:48 PM
8-5-09
Sumo DL - 135 x 10, 5, 225 x 5... belt - 315 x 3, 365 x 2, 405 x 1 .... conventional - 315 3, 405 x 1, 455 x 1... try suit w/ straps - 475 x 1 (suit tight / bad form)... straps down - 475 x 1.... sumo (suit, no straps) - 475 x 1, 505 x 1, 530 x 1... straps up - 560 x 1, 585 x 1 (PR)
SSB Box Squat - 270+G x 2x2, 320+G x 5 x 2
Reverse Hyper - 180 x 15, 15, 12, 12

mikesbench
08-07-2009, 07:52 PM
8-6-09
Speed Bench - Bar x 15, 15, Bar+DBL mini w/ 2 pin gap x 10, 135+b x 5, 185+b x 6 x 3, 205+b x 3, 225+b x 3, 245+b x 3
3 Board w/ 2 DBL minis - 225+b x 5, 275+b x 3, 315+b x 1, 335+b x 1
DB Bench - 100's x 2 x 12
Pullups - BW x 12, 12, 10, 8, 8
Band Pressdowns - Green x 5 x 15
Rotator Cuff Work - 3 sets

mikesbench
08-09-2009, 09:18 AM
8-8-09
Squat - Bar x 10, 10, 145 x 10, 235 x 5, 325 x 3... add briefs and belt - 415 x 3, 505 x 2, 595 x 1... add suit bottoms - 685 x 1
Reverse Hyper - 90 x 3 x 20
Hanging Leg Raises - BW x 4 x 10

mikesbench
08-10-2009, 09:01 PM
8-10-09 ME Bench
Pinky Grip Bench - Bar x 15, 95 x 15, 135 x 10, 225 x 5, 275 x 5, 315 x 3, 355 x 1, 385 x 1, 400 x miss
Shirt Work - 2 Bd. - 455 x 2, 1 Bd. - 495 x 2, 545 x 1, 585 x 1, 605 x 1, 625 x 1 (PR)
Hammer Strength Row - 180 x 10, 10, 230 x 3 x 10
Seated Rear Delt Flye - 30's x 3 x 12
superset with...
Hammer Curls - 30's x 3 x 12
Pressdowns - 80 x 20, 80+DBL Light Band x 10, 110+band x 3 x 10

http://www.youtube.com/watch?v=G3rSZT2I3fA&feature=channel_page