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miked96
01-17-2009, 07:25 AM
I am a newbie to the sport and have competed twice with a contest coming up on the 7th. I train in a garage gym with a group of more experienced guys and it was the best idea I ever had. My first contest I did raw with a 462 squat, 337 bench, and a 507 deadlift. My second meet was a bench meet which I did in a Katana with a 420 bench. Anyway, this next meet is an all raw meet and then I train for my first full equipped meet in May. Good to be here.
Friday
Deadlift
135 2x5
225 2x5
315 1x3
405 1x3
475 2x3

T bar rows
2 platesx8
3 platesx8
4 platesx8
5 platesx5

Lat pull down 3 sets

miked96
01-17-2009, 02:48 PM
Bench
Paused
135 2x5
225 2x3
275 1x3
320 2x3

close grip
275 2x5

NJPWRLFTR
01-17-2009, 03:08 PM
strong stuff

good work bro

miked96
01-19-2009, 06:03 PM
Thanks man.
2 weeks out squat.
135 2x5
225x5
315x5
365x2
wraps on
405x2
455 2x2

Thats it.

NJPWRLFTR
01-19-2009, 06:05 PM
Nice session bro

what wt do you compete at?

miked96
01-23-2009, 04:56 PM
Thanks again. I will have to check out your log. I am a 242.
2 weeks out deadlift
135 2x5
225 2x3
315x5
405x3
500 2x2
515x1

No assistance.

miked96
01-25-2009, 05:23 PM
Bench
135 2x8
185 1x6
225 1x6
275 1x5
Remaining sets paused
305 1x1
335 2x2 (PR)
355x1 (PR)
365x1 (PR)

My bench has gone up over 50 pounds since august.

NJPWRLFTR
01-25-2009, 05:26 PM
Damn nice PR bro,thats some serious progress right there..

I wish my bench would go up lol.

miked96
01-26-2009, 06:38 PM
Squat
135 2x5
225 2x5
315 1x3
365x2
wraps on
405x2
425x1
455x1
475x1
500x1

Thats the last hard session until the meet. I know I went too hard tonight but the 475 felt so good that I just went for my goal 500.

NJPWRLFTR
01-26-2009, 08:16 PM
awsome work!

miked96
01-28-2009, 10:38 AM
Bench assistance
Speed bench
175 6x3
2 brd
225x3
275x3
315x3
One Arm Shoulder press 55 2x8
Face pull 3 sets
lat pulldown 3 sets

I just got some work in and goofed around on the assistance.

miked96
02-01-2009, 02:37 PM
Deadlift Friday
Worked up to opener
500x1
This felt like crap. I am looking forward to week off before meet.

Last Bench
Paused bench
135 2x8
185x5
225x5
275x3
315x1
335x1
355x2 (PR)
put on shirt
I tried my shirt on because we are doing a push pull two weeks after the raw meet.
405x1 easy

miked96
02-08-2009, 08:40 AM
My results from the WNPF Raw Worlds
Squat
425
475
501 (40 pound pr from last meet)

Bench
315
352 (three reds for uneven extension)
352 (good)

Deadlift
490
535
550 (no good)

Overall, I had a great time. The judging was really strict and I am proud of what I did. I had alot more in the bench but I have got to find a way to fix my lockout problem. I am doing a push pull in two weeks and then my first full single ply meet in May.

miked96
02-11-2009, 09:44 AM
Decline
135x10
225x5
265x3
288x6
310x6
265x8

Cable rows
140x12
180 2x10

Bent over laterals
30 2x12
25 1x12

hammer curls
40x10
35x12
35x12
I am still tired from the meet but I wanted to get some work in. This was my second time ever doing declines so it was a little awkward. I would have done shrugs and abs but I was toasted.

miked96
02-13-2009, 06:12 PM
First time doing these. My top end is really weak.
4 inch blocks
135 2x5
225 2x3
315x3
405x3
455x3
495 2x2

Speed pulls on jumstretch platform
minis+185 3x3

Leg press
4 platesx10
6x10
8x10
10x8

standing crunch 5x15 green band.

PWR
02-13-2009, 06:27 PM
Good work!!
I have just kinda switched my routine over to more powerlifting. I will be following your progress.

miked96
02-14-2009, 06:23 AM
Thanks PWR. Good choice on the powerlifting, with your strength you should do well.

miked96
02-15-2009, 03:51 PM
Bench
135 2x5
185x5
225x5
275x5
315x3
335x1
put katana on
365x3
405x1
425x1
435 miss (this was stupid)

bent over laterals 25 3x12
hammers 35 3x12
face pull 3x20

I am tired.

miked96
02-16-2009, 06:07 PM
Squat (purple band)
135 2x3
245x2
275x2
285 6x2

Tried on new deadlift suit. It was tough getting to the bar but the deadlifts felt pretty good. We will see Saturday.
deadlift
225 2x3
315x2
405x1

miked96
02-21-2009, 07:11 PM
I did a push pull meet today.
Bench
407
425
440 (missed right at lockout)

Deadlift
497
540
551

I had a good day and it was a great experience. Its time to train for meet in may.

miked96
02-24-2009, 06:20 AM
Squat
warm up
285+purple bands 6x2
took bands off
325x2

GHR 3sets
Hypers 3sets

miked96
02-25-2009, 09:18 AM
Bench Assistance
close grip
135x10
225x5
275x3
315x3
4 board Close grip
335x2

4 board pinkys on rings
335x3
355x3
365x3

DB ext
40 3x10

Pushdowns 3sets

BB curls (First time in a year)
95 2x10
115x6

Good workout. My lockout is terrible and I am going to hammer it. I will use this day for 4 and 5 board work and my other day for shirt work with 3 and 2 boards. 500 is the goal.

miked96
03-03-2009, 09:54 AM
I had to combine my squat and deadlift day this week. I also had to train alone so I made it interesting by trying out my new suit.

Squat
135 2x5
225x5
315x3
365x3
put on suit bottoms
405 2x3 (a mile high)
455x3 (a little better)
505x1 (right at parallel)

pin pulls below knee
225x3
315x3
405x2
455x2
505 miss
put bar above knee 505x1

hypers 3x10

ghr situps 3x10

miked96
03-04-2009, 10:37 AM
My training today was not very good. I felt weak and run down but I did get some work in. I have been fighting off a cold and have lost some weight so I should be a little weaker.

Bench
135 2x5
225 2x3
275x3
315x3
335x1
355x1

3 board
315x3
335x3
355x3
385x1

No assistance because I fill like I got run over by a truck. Back to the shirt sunday.

miked96
03-08-2009, 03:49 PM
Thanks everybody. I got a couple of days of rest and felt alot better. I benched with a 600 pound plus bencher today who changed my stroke and how I train the bench. I am extremely excited to see what the future will bring.

Bench
135x5
225x3
275x3
315x3
put shirt on
365x3 4 board
405x3 3 board
455x2 3 board
475x1 3 board
500 miss

miked96
03-12-2009, 11:18 AM
I had a good one today. Alternating exercises on deadlift day seems to be helping. I am still getting used to my deadlift suit so I pulled in it.

135 2x5
225 2x3
315x3 (Loosen straps, I couldnt get down with tight belt)
405 4 singles (each felt a little better)
475x1
500x1 (Suit screwed me up big time. This was basically a stiff leg deadlift)
500x2 (Better setup, this went up smooth)

GMs with buffalo bar
145 2x5
165x5
185x5
195x5

Bent over rows
135x5
185x5
225 2x5

GHR 3x6
abs 4 sets

miked96
03-15-2009, 03:36 PM
I had a good one today.
135 2x5
225x3
275x3
315x3
put shirt on
3 Board 365x3
2 Board 405x1
Full reps
425x1 (easy)
405x2
385x2

4 board
405x3
455x3

db ext
40 2x10
45x8

band pushdowns 3 sets
band pullaparts 3x20
shoulder horn 3x20

I may skip the local meet in May and do the USAs in July. I want to do a bigger meet and this would give me plenty of time to train with my gear. Anyways, I am going to have fun no matter what I do.

miked96
03-16-2009, 06:10 PM
Squat
135 2x5
225x5
315x3
405x3
suit bottoms
455x2
475x2
full suit
500x1 (This was painful)
455x1 Worked on setup.

GHR 2 sets
abs 2 sets

I had a rough one today. My one year old kept me up all night. I literally got about three hours sleep. Two redbulls and ephedrine before I worked out helped a little. I tried out an Inzer Hardcore today. I found out firsthand what it was like to squat with the straps up and lose your breath. I am going to have to work on my setup.

miked96
03-18-2009, 04:30 PM
Bench assistance
speed bench
135x3
175 8x3
close grip
225x1
315x1

Standing Military Press
135x5
145x5
160x7

dips 4x12
bb curls 3sets