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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

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

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

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

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

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

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

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

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