PDA

View Full Version : Mike95763 training log



Pages : [1] 2

mike95763
02-09-2009, 02:47 PM
Decided to start keeping my log online for ease of reference from any computer. The first post will catch me up with what I have written down so far and subsequint posts will added whenever I lift and have time to post.


Monday 22 Dec 08
Dead lift: 135 x 6, 225 x 6, 315 x 4, 405 x 6, 425 x 4, 455 x 1 (lost grip strength unable to do more reps)
Squat: 135 x 6 x 2 (as deep as possible paused for several seconds at the bottom for stretching)
Rack pull from below the knee 500 x 1 x 2 (no grip strength left only one heavy dead lift exercise is best on ME day)
Side Bends 120 x 10 each side
Standing crunch 105 x 10, 120 x 10
GHR x 11

Tuesday 23 Dec 08
Bench Press 95 x 10 x 2
Dumbbell Overhead Press 80 x 6, 85 x 6, 90 x 4
Chest supported rows 250 x 6 x 3
Suponated Grip Pull-downs 255 x 8
Upright Cable rows 100 x 10
Exercise Ball Leg Raises 30 x 8
Bar Dips body weight + 75 lbs x 15

Friday 26 Dec 08
Leg press (1 plate per side, as deep as possible paused at the bottom for several seconds. For stretching)
Box Squat (2-3 inches below parallel) 135 x 6, 225 x 3, 315 x 3, 365 x 2, 385 x 1, 405 x 1
Stiff leg dead lifts 225 x 6 x 2
Behind the back dead lifts 225 x 6, 315 x 6
Good morning twists 135 x 20, 185 x 20 (10 each side alternating)
Standing crunch 105 x 10, 135 x 6

Saturday 27 Dec 08
Comp grip bench press Bar x 6, 135 x 8, 225 x 6, 275 x 3, 295 x 3, 315 x 1, 335 x 1
Felt crappy poor sleep and stupid to do two ME days back to back.

Monday 30 Dec 08
Rack Pulls from the top of the knee Bar x 10, 135 x 8, 225 x 6, 315 x 6, 405 x 6, 495 x 6, 585 x 3, 635 x 1, 675 x 1
Wide stance squat 135 x 2 deep and paused at the bottom for stretching
Bent Rows, 245 x 6 x 2, 225 x 6
Shrugs 215 x 8, 365 x 8
Side bends 120 x 10 each side
Weighted Sit-ups 35 lbs behind the head x 10
GHR x 12
Felt good, need to add weight to the GHR next time

Tuesday 31 Dec 08
Bench Press (pointer fingers on the rings) 135 x 4 x 4 as fast as possible keeping form, 135 x 3 x 2 paused at the bottom then explode through the lift
Rack lockouts 315 x 6, 365 x 6, 405 x 6, 425 x 5 (narrow grip, pinkies about an inch inside the rings about 3 inches to lockout)
Overhead press 135 x 6, 155 x 4
Face Pulls 180 x 8, 195 x 8, 210 x 8 (on the pull-down machine leaning back and touching to the nose)
Pull-ups body weight x 15 paused at the bottom and top
Bar dips body weight x 20 (very narrow grip to avoid annoying my shoulders and hit triceps more)
Triceps extensions 100 x 10
Exercise ball leg raises 30 x 10
Next time will not do military press after rack lockouts, probably would be better to do deltoid raises instead

Thursday 01 Jan 09
Squat 135 x 3, 225 x 3, 315 x 2, 405 x 1
Rack walkouts 405 x 1 (with squat), 495 x 1 (with squat), 545 x 1 ( squat failed)
Hack squat 225 x 6, 315 x 3, 315 x 5
Stiff leg dead lift 315 x 6
Seated Rows
Abductor and adductor machine
Standing crunch 100 x 10, 120 x 8
Dumbbell Curls, 55 x 8
Saturday 03 Jan 09
Dumbbell Bench Press 120 x 6, 130 x 6, 140 x 3
Incline Bench, pinkies on the ring 135 x 6, 185 x 6, 225 x 5
Flat Bench, pinkies on the ring 225 x 2, 225 x 2, 315 x 2

Monday 05 Jan 09
Dead lift warm up 135 x 6, 225 x 6, 315 x 3
Rack pulls from just below the knee 405 x 3, 495 x 3, 545 x 1, 585 x 1, 605 x 0, 495 started from the rack x 1 then full dead lift x 2
Shrugs 405 x 6
Bent rows 225 x 5
Chest supported rows 250 x 10
Side bends 120 x 10

Tuesday 06 Jan 09
Overhead Press 135 x 6, 185 x 3 x 2, 185 x 2
Flat Bench 135 x 10, 225 x 10
Deltoid Raises 30 x 10 each arm
Lat Pull downs 300 x 6
Skull Crushers 115 x 6 x 2
Weighted Sit-ups 35 x 8
Face Pulls 165 x 3
Felt really tired all workout

Thursday 08 Jan 09
Squat 135 x 3, 225 x 3, 315 x 3, 365 x 2, 405 x 1, 425 x 1 455 x 0, 385 x 1, 315 x 5
Upright Cable Rows 100 x 12
Abductor and Adductor exercises
GHR body weight + 10 lbs x 10
Standing Crunch 120 x 10, 135 x 5
Very tough workout, squats were extremely tiring

Saturday 10 Jan 09
Bench 135 x 8, 225 x 8, 315 x 1, 315 x 2
3 Boards 365 x 2, 385 x 0, 385 x 1
6 Boards 405 x 3
Bench 275 x 4
6 Boards 405 x 4
Bench 225 x 12
Right elbow, wrist and shoulder were really sore after lifting

Monday 12 Jan 09
Deads 135 x 6, 225 x 6, 315 x 5, 405 x 1, 505 x 1, 525 x 0, 475 x 3, 455 x 3 (tried a 4th and failed)
Squat 135 x 5 deep and paused at the bottom for stretch
DB shrugs 120 x 10
Chest supported rows 255 x 6 x 2
Leg Curls 155 x 6 x 2

Tuesday 13 Jan 09
Bradford Presses 135 x 8, 155 x 8, 175 x 8 (cleaned from the floor)
Narrow grip incline press 4 x 4 @ 135 2 sets for speed, 2 sets paused at the bottom
Skull Crushers with curl bar 125 x 6, 105 x 6
Chin-ups BW x 10
Standing Crunch 120 x 10, 135 x 8
Pull-ups BW x 15

Thursday 15 Jan 09
Squats 135 x 5, 215 x 5, 315 x 4, 335 x 5, 365 x 5, 385 x 4
Suponated grip pull-downs 270 x 10
Face Pulls 135 x 8, 135 x 8
GHR bw + 25 lbs x 8
Weighted Sit-ups bw + 35 lbs x 9

Saturday 17 Jan 09
Flat Bench with doubled minis (40 lbs at bottom 80 at top) bar x 8, 95 x 5, 135 x 5, 225 x 5,
1 board 275 x 3, 3 board 315 x 2, 315 x 2, back to full range 225 x 6
Rack Press 405 x 5
Behind the neck press bar x 10, 95 x 10, 115 x 10

Monday 19 Jan 09
Dead lift 235 x 6, 325 x 5, 395 x 3
Bent Rows 145 x 10, 145 x 10
Deloading

Tuesday 20 Jan 09
Dumbbell flat bench 75 x 8
Pull-ups bw x 25
Seated Behind the neck press bar x 10, 95 x 10
Upright cable rows 80 x 10
Bar dips, bw x 45
Bent dumbbell flies 20 x 10
Curls 35 x 10
Triceps push downs 70 x 10

Thursday 22 Jan 09
Low box squat (2-3 inches below parallel) 135 x 5, 135 x 4, 225 x 8, 315 x 6
SLDL 135 x 8, 225 x 8
Decline sit-ups bw x 25
Curls 55 x 6
Leg curls 100 x 10
Still Deloading

Saturday 24 Jan 09
Bench 95 x 8, 185 x 5, 225 x 5 put on a shirt for the first time (Titan F6 size 46, was too big as I could put it on myself, but great for a first time) 365 x 1 very easy, 405 x 0, 405 x 0, 405 x 0, 405 x 1, 405 x 1 (using the shirt was really different, each time I tried 405 it felt easier until the last attempt it flew up pretty easily) Took the shirt off and 225 x 17
Still kind of a deload day. The shirt took almost all of the strain off my chest and shoulders so I left the gym feeling like I still had tons of energy left for benching.


Beginning new program and starting diet bw ~ 193-200 lbs depending on when I weigh myself

Monday 26 Jan 09
Low Box Squat 135 x 6, 225 x 6, 315 x 10
Deads 315 x 4, 315 x 10 (tried with overhand grip the first time but started to loose the bar so switched and did a 2nd set)
Arched back GMs 225 x 10
Side bends 120 x 10 each side
Standing Crunch 135 x 10
Ghetto GHR bw x 15
Done in ~ 40 min

Tuesday 27 Jan 09
Pull-ups bw x 26
Standing behind the head press bar x 10, 115 x 10
Seated face pulls 100 x 12
Standing face pulls 100 x 20
Bench (pinkies on the rings) 185 x 19
Bent Rows 135 x 10
Skull crushers 95 x 7 (seriously fatigued in the triceps)
Upright cable rows 70 x 13
Bar dips bw x 20
H-rolls 22.5 x 10
Done in ~35 min

Thursday 29 Jan 09
Squat 135 x 5, 225 x 5, 315 x 3, added belt for the first time 405 x 2 felt pretty easy.
High box squat (~3-4 inches above parallel) 455 x 4, 495 x 2
Sumo Deads 135 x 5, 225 x 5, 315 x 5, 405 x 3, 455 x 2, 475 x 1, 505 x 1 first time doing sumo in a few months and a 70 lb PR probably had a little more in me, added belt at 405, belt seems to help some my lower back feels fresher anyways
SLDL 225 x 8
GM 135 x 5
GHR bw x 6 x 2
Standing crunch 120 x 10, 130 x 10
Side bends 150 x 6 each side (loosing grip strength)
Went with my brother at night and had loads of fun. Best I have felt at the gym in a long time. Something is working.

Saturday 31 Jan 09
Dumbbell bench 120 x 5, 130 x 6, 140 x 4, 150 x 1 PR
Bent barbell rows 225 x 6 x 2
Rack Lockouts 405 x 6, 425 x 5, 455 x 5 PR
Face Pulls 100 x 8 x 2
Weighted incline Sit-ups bw + 25 x 10

Monday 02 Feb 09
Squat 135 x 3, 225 x 3, 315 x 3, 335 x 10
Dead lift 315 x 12
Hack squat (btb deads) 315 x 8
GMs 315 x 10
Standing crunch 135 x 10
Leg curls 100 x 15

Tuesday 03 Feb 09
Bench 225 x 17
Standing Face Pulls 100 x 20
Behind the Neck Press Bar x 20
Bent Barbell Rows 135 x 20
Ultra Wide Grip Incline Bench 185 x 8
Pull-ups bw x 15
Dumbbell Shrugs 120 x 10
Skull Crushers 100 x 5
Upright Cable Rows 70 x 10
Bar Dips bw x 30
Done in ~35 min


Thursday 05 Feb 09
Squat 135 x 3, 225 x 3, 315 x 3, 405 x 2
Box Squat (~1 inch above parallel) 455 x 3, 505 x 2, 525 x 1, 545 x 1
Dead lift 315 x 3, 405 x 2, 525 x 1, 545 x 0, 475 x 3
Weighted incline Sit-ups bw + 25 lbs x 10 x 2

Saturday 07 Feb 09
Bench 135 x 8
Reverse Band Press (full weight at top -100-120 at bottom) 225 x 8, 315 x 8, 365 x 4, 405 x 1, 425 x 1, 435 x 1, 445 x 0 moved in to very close grip (pointer fingers on the edge of the knurling) 315 x 8, 315 x 6, 315 x 6
Suponated grip lat pulls 250 x 8

Monday 09 Feb 09
Squat 135 x 3, 225 x 3, 315 x 3, 345 x 10
Dead lift 345 x 10
Sumo dead lift 345 x 10
Stiff leg dead lift 345 x 5
Standing crunch 135 x 12

mike95763
02-10-2009, 05:15 PM
Tuesday 10 Feb 09
Behind the head presses bar x 8, 95 x 3, 145 x 5
pull-ups bw x 20
bench 225 x 13
chest supported rows 205 x 15
incline dumbbell press 70 x 15
upright row 90 x 15
bar dips bw x 40
bent dumbbell flies 25 x 10
dumbbell curls 40 x 10
pushdowns 80 x 20
Cutting weight doesn't seem to be working very well. BW still ~193

mike95763
02-11-2009, 11:00 PM
Wednesday 11 Feb 09

Usually my ME squat/dead lift day is on Thursday, but family stuff made me change it this week. I was still a little tired from Monday and Tuesday's workout, but not too bad.

Got a set of average (green) bands from elitefts.com and tried reverse band squats and deads for the first time. It was really painful but also a great workout.

Reverse band squats (-40 at top -125 at bottom)
225 x 5
315 x 3
405 x 3
495 x 3
added belt
585 x 1
605 x 1 (since it was my first time doing this I guess that was a PR)

Reverse band dead lift (-~80 on the ground full weight at ~knee level)
315 x 5 (sumo)
405 x 5 (conventional)
495 x 5 (sumo)
added belt
585 x 0 (missed sumo)
585 x 1 (conventional)
took off belt
495 x 5 (conventional)
495 x 7 (conventional)

I was playing with sumo and conventional trying to see which one I am stronger with. I think it is still conventional, but my legs were pretty beat after squatting so I am still not sure what would happen if I was fresh. Maybe next rotation I will try doing deads first and see how things feel.

Side bends
150 x 6 on each side

Felt pretty good although my legs felt pretty much like rubber afterwards. Next week will be competition style squats I am pretty excited to see what I can do. So far my PR is 455 but with what I have been doing lately I am feeling a big (50+ lb) PR coming. Anyhow we will see next Thursday hopefully 500 is going down (and then back up)

mike95763
02-14-2009, 11:49 AM
Saturday 14 Feb 09

Very crappy workout today. Felt really tired. Next week is definately time for a deload.

Bench
bar x 8
135 x 8
225 x 8
335 x 1
345 x 0
345 x 0
345 x 1
345 x 0

I kept feeling like I should have gotten 345, 3 months ago I could do sets of 2 on 345 and it is frusterating as heck to not be able to do it consistantly now.

Bent dumbbell rows
90 in each hand x 8

Workout took forever because of all the people. My normal partners were not there today so I ended up working out with some of the better benchers. I know there are people on this forum who can lift a ton, but it is pretty impressive to actually watch someone bench 675 or a 220 lb guy hit 635.

mike95763
02-15-2009, 03:10 PM
I tried to put together a loose plan covering what I will be doing up until the competition. I am really trying to focus on doing more plain old bench work so we will see how that turns out. Anyone who has any comments they would be appreciated.

mike95763
02-16-2009, 02:07 PM
Monday 16 Feb 09
deload
Squat
135 x 3 reps x 3 sets
225 x 3 x 3
315 x 3 x 2

That's it today. Was planning on some deads, but didn't feel like making room in my basement and I couldn't leave the house to get to the gym. Crappy excuse but I am deloading anyways.

mike95763
02-17-2009, 02:31 PM
Tuesday 17 Feb 09

Bench
135 x 3 x 2
155 x 3 x 2
175 x 3 x 2
205 x 3 x 2

Bent Rows
135 x 10

Behind the head press
135 x 6

Pull-ups
BW x 25

Standing Crunch
120 x 10

Dumbbell press
85 x 12

Face Pulls
120 x 10

Skull Crushers
65 x 10

JM presses
65 x 10

Still deloading, thought I would throw in a more traditional DE day for bench work anyways.
BW = 191.4, upping calorie intake by ~250 calories per day to try to maintain slower weight loss
Started out using ALN creapure for the first time (first time on creatine monohydrate of any sort in about 6 years) and nitor today. Hopefully I will see a difference. At least I have been able to stay awake at work so far, but we will see what happens when the afternoon meetings come :drooling:

mike95763
02-19-2009, 09:29 PM
Thursday 18 Feb 09

Really wanted to go heavy today. I had to force myself to stay lighter for my deload.

Olympic style squats (high bar placement, narrow stance, way below parallel)
135 x 5
225 x 5
315 x 3

haven't done these in a while, great stretch for my hips. I might have to try these for part of my warm up at the competition.

Squat (touch and go off a box ~1 inch below parallel just to gauge depth)
405 x 5 easy
425 x 5 easy

Deadlift (spent some time playing with stance)
405 x 5 (feet a little more than shoulder width)
405 x 5 (sumo)
405 x 11 (regular stance with feet ~6-8 inches apart)

still not sure what stance I like best. Thought a burn out set would be a good idea at the time, but it took all of my energy for doing abs which I had planned on doing next so I called it a night. Workout felt good. I am looking forward to next week when I get to do heavy weights and see where I am at for the meet in April.

mike95763
02-21-2009, 02:00 PM
Saturday 21 Feb 09

Bench
Bar x 8
135 x 5
255 x 8
275 x 6
295 x 5

3 Board
345 x 2
365 x 2
385 x 1
405 x 1

Lat Pulls
stack x 6

Hung out afterwards for a while and helped spotting some of the bigger benchers trying to figure out there openers for an upcoming meet. Still in awe of how much weight they lift. Maybe in a few years I will be able to hang with them a little more.

mike95763
02-23-2009, 02:20 PM
Monday 23 Feb 09

Olympic squats, 1" below parallel, deloaded onto a box (about a 2 second pause)
135 x 3
225 x 3
225 x 3
315 x 3
315 x 3
315 x 3
Tried to explode off the box, these were harder than I thought they would be

Deads
315 x 3
315 x 3
315 x 3
Again tried to explode as much as possible and accelerate as fast as possible

SLDL
315 x 10

GHR x 12

Weighted situps
BW + 35 lbs x 10

Leg Curls
115 x 10

Done

mike95763
02-24-2009, 01:06 PM
Tuesday 24 Feb 09

Bench
135 x 3
185 x 25

Bent BB row
135 x 15

Standing overhead press
135 x 10

Standing crunch
135 x 10

Face pulls
135 x 10

Weighted bar dips
BW+75 lbs x 18

Suponated grip pull-downs
135 x 20

Bent dumbbell flies
25 x 15

Skull crushers
115 x 8

Dumbbell curls
30 x 15

Finished in ~30 min
Still sort of dieting, bw = 192

mike95763
02-27-2009, 10:05 AM
Thursday 26 Feb 09

Squat
135 x 3
225 x 3
223 x 3
315 x 3
405 x 1
475 x 1
505 x 0
505 x 0

Truely crappy workout today. I wanted this to be a good day to test out what I should open with. I felt crappy all day and ended up missing what I wanted to be my opening weight in April. I guess that answers my question, if I can't hit the weight on a crappy day in the gym I should probably open with less. 475 was easy then fell forward on 505 for the first time, struggled with the weight for a while before dropping it. The second attempt at 505 was better, but I ran out of gas about half way up. Hopefully I have a better day in the competition. Missing weights that should be easy sucks.

mike95763
03-02-2009, 01:05 PM
So as it turns out, Thursday was the first day of me being as sick as I have been in years. The weekend sucked and I didn't get a chance to lift at all. I am feeling a little better now so I thought I would try to get a semi-heavy bench day in.

Monday 02 March 09

Bench
135 x 5
265 x 8
285 x 5
305 x 2
305 x 3
325 x 1

Felt decent at the beginning but ran out of gas way more quickly than normal. Hopefully things are back to normal by the weekend.

mike95763
03-06-2009, 11:19 AM
Thursday 05 March 09

Squat
135 x 3
225 x 3
315 x 3
405 x 2
425 x 2
455 x 1
475 x 1

Deadlift
495 x 2 (really more of a SLDL)
SLDL
405 x 3

Still felt pretty crappy, but starting to feel normal. I tried to keep the workout fairly easy because I am still really tired and weak feeling and my normal workout partner bailed on me at the last minute so I was all alone for the lifts. Hopefully things will be back to normal next week.

mike95763
03-07-2009, 11:28 AM
Saturday 07 March 09

reverse band bench (-~100-120 at the bottom)
225 x 3
315 x 3
365 x 3
405 x 1
455 x 1 (20lb PR)
455 x 1

added 2 boards
475 x 1
485 x 1
485 x 0

Still not feeling 100% but getting much better. This was one of the better bench workouts I have had in a long time. I got a 20 lb PR which is the first bench PR I have had since November. Maybe things are finally going in the right direction. I think being sick and taking things easy for the last two weeks or so might end up helping my bench. Hopefully it doesn't end up hurting my squats too much.

mike95763
03-09-2009, 07:58 PM
Monday 09 March 09

Squats with average bands (+~115 at the top)

135 x 3
135 x 3
225 x 3
225 x 3
225 x 3
275 x 3
275 x 3
275 x 3

Deads
315 x 3
315 x 3

SLDL
315 x 10

Weighted sit-up
35 x 10

First time using bands like this. It was interesting the first time I took the bar off the rack. I knew what to expect from reading, but still it almost pulled me backwards. I think I did more weight than I ment to do, but I am not really sure how band tension translates to overtraining. Workout felt good though. One plus was that the bands really made me stay tight which is a good thing.

mike95763
03-11-2009, 01:44 PM
Wednesday 11 March 09

I decided to do my DE bench day on Wednesday from now on so I could have more time to recover after my ME day on Saturday.

bench
135 x 6 x 3 (6 sets x 3 reps)
205 x 4 x 3

Decent speed on the wide grip, but the narrow grip really slowed down at 205

BB rows
225 x 10

dumbbell seated overhead press
55 x 15

seated face pulls
150 x 10

standing face pulls
150 x 15

dumbbell bench
85 x 15

pull-downs
210 x 15

weighted bar dips
bw+85 x 15

kickbacks
30 x 10 each hand

My shoulders and elbows are still a little fried from ME bench last Saturday. Reverse band presses really make my tendonitis act up, probably because I have a bad habbit of letting my hands get behind my elbows at the bottom of the lift. Also still pretty tired feeling I think from Mondays DE squats. Bands really make things different and I don't think my body is used to it.

mike95763
03-12-2009, 11:16 PM
Thursday 12 March 09

Deadlift
135 x 5
225 x 3
315 x 3
405 x 3
545 x 0 got it about half way up then failed
495 x 3
495 x 3

I tried a different stance and I think I like it a lot. It is pretty much what mighty pit bull uses in his 505 video. I don't really feel any stronger as compared to regular conventional, but I felt a little more comfortable. I will try playing around some more next week and see if I can't decide what I am going to do for the competition.

Squat
135 x 5
225 x 5
315 x 3
405 x 2
425 x 2
455 x 2
485 x 1 PR
505 x 1 PR

When I started squatting my legs felt exhausted from the deads, but by the time I did the 425 I got a bit of a second wind so I ended up finishing heavier than I planned and got 505 which was a PR. So not the best deads in the world, but a pretty good squat day considering they came after deads.

mike95763
03-14-2009, 01:50 PM
Saturday 14 March 09

Bench
Bar x ?
135 x ?
225 x 3

Paused everything from here out

275 x 1
335 x 1 (ultra wide grip really kind of on accident)
345 x 1 (again with the wide grip, a bit of a struggle) paused PR
345 x 1 (moved my grip to where it should be and the weight flew up easily)
345 x 1 (tried a pinky on the rings and it was just too narrow so I got stuck and had to fight for the lockout)
345 x 1 (back to comp. grip, still pretty easy)

added 2 boards (no pause)

365 x 1
385 x 1
385 x 1

Probably the best bench workout I have had in months. My elbows are still killing me and now my shoulders hurt a little too. Came home and iced everything for 45 minutes. Will probably start icing again in a little bit. Still, a great day. Got a 10 lb PR for a paused press and felt really good about it, like I maybe had a little more in the tank. For the first time I think I might have a shot at 350+ at the competition. It would be awsome to get 2x bodyweight (362 or so) but I don't know if I have that much in me. As things stand now I will probably not even attempt that much. Still I finally feel a little bit more confident about my bench so I am happy.

mike95763
03-16-2009, 01:33 PM
Monday 16 March 09

Squat
135 x 5
225 x 3
315 x 5
315 x 6
315 x 10

My elbow and shoulder are still a little screwed up so I just did some RE work using a high bar positon.

Deads
405 x 1 x 8

Just worked on form for the deads. Pretty easy day, but didn't have much time because of work.

mike95763
03-18-2009, 01:04 PM
Wednesday 18 March 09

Bench
135 x 3 reps x 3 sets
225 x 3 x 4
245 x 3 x 2
265 x 3 x 1

Bench felt great today 245 felt as fast as 135, 265 slowed a little so I stopped. My right elbow is still a little painful but not too bad. Worst thing about working out at lunch time is that I cant really ice afterwards.

Pull-downs
210 x 15

Chest supported rows
250 x 10

Hammer curls
30 x 10 (just trying to rehab the elbow)

JM presses
185 x 8

Finished in ~30 min. Trying to cut back a little on the assistance stuff to get ready for the meet and let my joints heal a little.

mike95763
03-19-2009, 10:30 PM
Thursday 19 March 09

Reverse band squats (-120 at the bottom, -40 at the top)
225 x 2 (hips were too tight and I couldn't get depth)
315 x 3
405 x 3
added belt
495 x 2
585 x 1
635 x 1 (30 lb PR)
635 x 1

Reverse band deads (-100 at bottom band goes limp at knees)
225 x 3
315 x 3
405 x 3
added belt
495 x 2
585 x 1
605 x 1 (20 lb PR)
625 x 1 (another 20 lb PR)

Decline situps
BW + 25 lbs x 10
Standing crunch 120 x 15

So today was the best workout I have had since before I got sick. I am finally getting stronger again. Form felt great on the deads and the squats felt super smooth. This was probably my last true ME lower day. Next week I will work up to 525 in both squat and dead and see how they feel to make sure of my lifts (525 will probably be my second attempt in squat and my first or second in deads depending on how things go next week and how I feel at the meet). I finally got stronger :strong:

mike95763
03-21-2009, 03:01 PM
Saturday 21 March 09

Bench
Bar x lots
135 x not quite as much
225 x 3
275 x 2
345 x 1 paused (partner gave commands) Paused PR
355 x 1 brief pause first time ever pressing over 350

Had to stop there because my elbows and my right shoulder were (are) killing me.

Pete22
03-21-2009, 03:39 PM
Nice benching. What are you going to open up with at Nationals?

mike95763
03-21-2009, 03:48 PM
Nice benching. What are you going to open up with at Nationals?

Thanks Pete, I will probably open around 315-325 depending on how I feel, then 345 followed by 355 or something like that.

mike95763
03-23-2009, 01:50 PM
Monday 23 March 09

Front Squats (haven't done these in years, my flexibility sucks even worse than last time I did them. Could barely get the bar racked on my shoulders)

135 x 5
135 x 5
225 x 3

High Bar Squats way past parallel
135 x 5
225 x 5
315 x 5

Regular Squats
405 x 2
405 x 2

Thought I would throw in some moderately heavy (~80%) squats since I am not doing much on my ME day this week. Bad idea as now my elbow is killing me again.

GHR
BW x 10
BW x 10

Decline Situps
BW x 30

Rowing machine
15 min 3300 meters

Tried the rowing machine in an attempt to get some blood flowing in my elbow. I don't think it helped much. All in all not the best workout and I am starting to get really ticked off about the whole elbow pain thing. Not much of anything seems to be helping.

mike95763
03-25-2009, 01:48 PM
Wednesday 25 March 2009

Lots of warm up stuff for my elbow & shoulders (light curls, skull crushers, dislocates, etc.)

Bench
Bar x lots
135 x 5
135 x 5
185 x 5
185 x 5
225 x 5
225 x 5
225 x 5
245 x 5
245 x 5

225 felt really fast, 245 slowed down a little but not too bad. I wanted to get some decent work in on bench now since I will probably be doing very little on my ME day.

Chest supported rows
160 x 20

Pull-downs
165 x 15

H-rolls (I need to do this more)
25 x 10

Kickbacks
25 x 10 (more elbow rehab)

leg curls
50 x 15 (Monday was my first time doing GHRs in a while and I was trying to work some of the soreness out of my hamstrings)

Rowing Machine (it felt really good to get a little cardio on Monday so I thought I would continue with it)
15 minutes, just over 3500 meters

I went to the doctor about my elbow and she said I have tendonitis in one of my triceps tendons (fairly obvious). The good thing is she gave me drugs to help. Hopefully after 7 days of prednazone I will be pain free for the competition. The doctor seemed to think so, but I have my doubts from the way things are feeling after two days of the medication. Oh well, I guess that is what NSAIDs are for.

mike95763
03-26-2009, 09:59 PM
Thursday 26 March 09

Squats
135 x 5
225 x 3
225 x 3
315 x 1
315 x 3
405 x 1
455 x 1
455 x 1

deads
405 x 1 x 3

Felt pretty crappy tonight. Life is intruding on my powerlifting. I wanted to keep things really easy tonight since the competition is less than 8 days away. Hopefully by next week I will be more ready to lift than I was tonight.

mike95763
03-28-2009, 09:28 PM
Saturday 28 March 09

Bench
bar x lots
135 x several
225 x 5
225 x 5
275 x 5
295 x 5


Tried to keep things light and easy to get ready for next week.

BigTallOx
03-29-2009, 02:12 PM
Saturday 28 March 09

Bench
bar x lots
135 x several
225 x 5
225 x 5
275 x 5
295 x 5


Tried to keep things light and easy to get ready for next week.

It seemed that a week ago, you were hurting a little, and when you didn't show up at Ripped for benching with the group on Saturday, I was worried you were hurt. I'm glad to see you're ok. See you at the meet.

mike95763
03-30-2009, 12:08 PM
It seemed that a week ago, you were hurting a little, and when you didn't show up at Ripped for benching with the group on Saturday, I was worried you were hurt. I'm glad to see you're ok. See you at the meet.

Not hurt terribly, but I have had some serious tendonitis going on with my elbows. I went to the doctor last week and she gave me some prednazone and told me not to lift anything heavy for a week or so (I took that to mean anything over 300). I wanted to be there on Saturday but had some family stuff to take care of. Also my new bench shirt came in on Friday and I knew if I ended up lifting with you guys I wouldn't have been able to resist trying it out. I will see you Friday hopefully.

mike95763
04-01-2009, 10:10 AM
Getting my body ready to cut water has thus far been a pretty good learning experience. I have cut water before, but I never really did the sodium manipulation thing. I normally drink about 2 gallons of water a day so on Sunday I started to try to drink a little more to get my body ready to shed some water. By Monday night, between the excess salt and water consumption I had gained about 10 lbs, and by Tuesday morning I lost most of it back (which sucked because I was up at least 5 times in the night to pee). On Tuesday I cut out salt (I will never eat plain, cold oatmeal again) and limited my water to 1 gallon and by this morning I was down to 190 lbs (I normally weigh ~ 193). For breakfast this morning I had a protein shake, but instead of mixing with pure water I used 4 ounces of water and 4 ounces of safflower oil (which surprizingly didn't taste too bad, or at least not nearly as bad as the oatmeal). The shake probably added about a half a pound that I will have to loose, but it also added close to 1500 calories -- a good thing I think. Today I will probably spend a little time in the sauna, but I think that if I just dont drink anything or eat anything else it will be pretty easy to get the rest of the way down to 181. I am just glad I decided to stop dieting and trying to make 165.

Pete22
04-01-2009, 11:20 AM
Cutting for meets sucks, I can't imagine trying to cut anymore than 5-7lbs. Good luck at Nationals bud.

mike95763
04-01-2009, 04:06 PM
Cutting for meets sucks, I can't imagine trying to cut anymore than 5-7lbs. Good luck at Nationals bud.

Thanks Pete. Yes cutting sucks really really badly. I spent a little time in the sauna at lunch time and now I really feel like crap. I was sweating like crazy after five minutes or so. I left after less than a half an hour and I had already lost 5 lbs, then I felt dizzy for the next 2 hours. Still, only about 5 lbs to go so I should make it easy, but I definately want this over with so I can pig out tomorrow.

mike95763
04-04-2009, 03:49 PM
Meet Report, AAPF Nationals

This Friday I competed in the raw portion of the AAPF nationals in the 181 lb open division. I was a little disappointed with my total at the meet. I started the day off really badly in squats. I got all nervous and ended up changing my plans and lowering my first attempt all the way down to 418 lbs because they were calling everything incredibly strictly. I made 418 really easily then moved on to 473, also pretty easy (my planned opener was 460ish). My third attempt was for 507, I went down, hit depth and got back up again, but I was red lighted because the bar dipped slightly at my sticking point on the way up. I was really dissapointed here because I know I left close to 50 lbs on the platform in squat and that pretty much made it impossible for me to hit the total I wanted. Bench went ok. I opened at 319 then moved to 341. Both went pretty easily. My third attempt was 352 and I just ran out of gas on the way up. Deads were the only lift that I actually got a PR in. I opened at 501 and it was super easy. Second I hit 529 and third I got 551 pretty easily. I really wanted to total 1400 and they were giving fourth attempts if the third was completed successfully so I went up to 589. I actually almost got it but ran out of gas at about my knees. Here are videos of the day.

NundlXY3P2Q

bcr6QzGxwXg

1-dqI-8u3H8

Pete22
04-04-2009, 04:18 PM
Great job Mike. That third squat looked good to me. Looks like you got that modified sumo/conventional pull working for you, almost had that 589.

mike95763
04-05-2009, 07:54 PM
Great job Mike. That third squat looked good to me. Looks like you got that modified sumo/conventional pull working for you, almost had that 589.

Thanks Pete. I have to admit I was a little peeved about getting red lighted on the squat, but now I am more fired up for my next meet.

mike95763
04-06-2009, 02:39 PM
Monday 06 April 09

Squat
135 x 5 (narrow stance)
135 x 5 (wider stance)
added green bands (~120 at the top)
225 x 3
225 x 3
275 x 3
275 x 3
275 x 3
275 x 5
I love squatting with band tension. I never use a belt on DE days so I always really feel it in my lower back from trying to maintain my arch against the band tension.

Weighted sit-ups
bw+35 x 10

Standing Crunch
135 x 12

Leg Press
something like 4 or 5 plates on each side, whatever was on there when I got there x 10 (I actually like these to stretch out my hips)

GHR
BW x 15

Leg Curls
160 x 8
130 x 10

Felt pretty decent. I didn't really feel like I worked much at the meet on Friday so I thought I would get right back into things. My new goal is to get ready for equipped lifting at a USPF meet on May 23rd. I want to total elite in the 181 class (~1650 lbs total) and I think it is well within reach if I can get used to squatting/deadlifting in gear. I just got a single ply Super Centurion and an F6 and I am excited to start trying them out. Maybe Thursday I will put on my new briefs to start out with and see how that goes.

mike95763
04-08-2009, 01:16 PM
Wendesday 08 April 09

Bench
Bar x lots
added doubled minis
bar x lots
135 x 3 (thumbs from smooth)
135 x 3
185 x 3
185 x 3 (ring finger on the rings)
185 x 3
185 x 5
185 x 5 (index finger on the rings)
185 x 5
185 x 7 (wanted to do a few extra. I slowed down on #7 so I stopped)
First time doing DE bench with bands, not as bad on my elbows as I thought it would be.

face pulls
150 x 20

overhead press
185 x 3

behind the neck press
135 x 6

chest supported rows
250 x 10

skull crushers
95 x 6
65 x 8 (either I don't do these like most people or I really suck at them, probably the latter)

pull downs
210 x 15

push downs
130 x 20

dumbbell hammer curls
27.5 x 10

Travis Bell
04-08-2009, 06:16 PM
Looks good, but you should be doing 8 sets of 3, not sets of 5 at your level, and definately not sets of 7 for speed work.

If you want to do some extra rep, take the bands off after your speed sets and rep out either 205 or 225 for two sets til failure.

mike95763
04-08-2009, 07:30 PM
Looks good, but you should be doing 8 sets of 3, not sets of 5 at your level, and definately not sets of 7 for speed work.

If you want to do some extra rep, take the bands off after your speed sets and rep out either 205 or 225 for two sets til failure.

Sounds good. Thanks for taking the time to look and for the advice.

Travis Bell
04-08-2009, 07:40 PM
No problemo man! My pleasure

mike95763
04-09-2009, 07:16 PM
Thursday 09 April 09

So I got some single ply titan briefs and decided to try them today for the first time (they really suck to get on, and once on are very uncomfortable)

Squat
135 x 5
225 x 3
315 x 3
added briefs
405 x 2
495 x 1
545 x 1
565 x 1
585 miss, sort of
I loaded the bar with 585 and took it off the rack. I was at 24 hour fitness and the bar was not a squat bar... so it bent, lots. On one side the clip couldn't hold the weight and off went the clip and 2 plates so I was left with a bar on my shoulders with six plates on one side and four on the other, an experience I don't recommend to anyone. Eventually some guys noticed I was not in a comfortable position and got the bar back to the rack. So my attempt at 585 will have to wait as everything hurts now.

mike95763
04-11-2009, 01:25 PM
Saturday 11 April 09

Bench
bar x lots
135 x a few
265 x 5
285 x 5
305 x 5 (5 rep PR)
put on new 44 F6 (took lots of time and effort from some big guys. The chest and shoulders are fine, but the arms are really small)
315 x 1 (about 4- 5 boards from touching)
365 x 1 (about 2 boards from touching, after this the shirt finally felt like it was seated sort of properly)
405 x 1 (about 1 board from touching)
425 x 1 (touched and came up pretty easily) 20 lb PR

mike95763
04-13-2009, 02:35 PM
Monday 13 April 09
Deadlift (with quaded minis)
135 x 3 (sumo)
135 x 3
225 x 3
225 x 3 (conventional)
225 x 3
225 x 3
295 x 3 (semi-sumo)
295 x 3
295 x 3

Felt pretty good and really fast. Paused after each rep to reset. The only problem was one of my bands tore almost all the way through which really sucks because this was only my second time using them. Anyhow, got off to a late start so I ran out of time for accessory work.

mike95763
04-15-2009, 01:51 PM
Wednesday 15 April 09

Bench
135 x lots
185 x 3 (thumbs from smooth)
185 x 3
225 x 3
245 x 12 (competition grip)

Pull-ups
BW x 15

lateral raises
30 x 10

face pulls
190 x 10

skull crushers
95 x 8
95 x 9

hammer curls
30 x 20

standing crunch
135 x 10

mike95763
04-16-2009, 09:52 PM
Thursday 16 April 09

Deadlift
worked up to 555 x 1 (4 lb PR)
tried 585 and got it almost all the way up but ran out of gas and couldn't lock it out.

stiff leg deads
405 x 6
315 x 8 (sumo stance, first time doing these. I am going to be very sore tomorrow)

Fooled around a little with leg presses and pulled my groin again. That is what I get for messing around with the leg press.

mike95763
04-18-2009, 01:55 PM
Saturday 18 April 09

Bench with ~60 lbs of chain (felt hevier than this, but that is what I was told)
bar x lots
95 x 10
135 x 6
185 x 4
put on shirt (44 F6)
225 x 5 (3 board)
275 x 5 (2 board)
315 x 4 (1 board)
365 x 0 tried without boards and went too low to try to touch, missed badly
365 x 4 (3 board)
405 x 2 (3 board)
425 miss (3 board) couldn't lock out, too slow
425 miss (3 board) a little better, but held it too long before starting the lift
425 x 1 (3 board) smoked it
425 x 1 (2 board) smoked it even better than the 3 board

rack lockouts
405 x 5 (pinkies on the ring)
315 x 10 (index on the smooth)

Pull downs
stack x 10

push downs
2 sets of 10 not sure the weight

dumbell press (just working the bottom of the lift)
100 x 10

Felt really good today, I didn't squat this week and for the first time in about 2 months my elbows didn't hurt at all after benching.

mike95763
04-20-2009, 01:52 PM
Monday 20 April 09

Squat
135 x 10
225 x 5 x 2 (didn't want to do too much here because my groin is still bothering me a little)

GM
225 x 5 (wide stance)
225 x 5 (normal stance)

Leg Curls
100 x 10
100 x 20

Decline Situps
BW x 20 x 2

Leg Extensions
160 x 20

5 minutes on the rowing machine

Took things easy today. This is pretty much going to be a deload week, also I need to rest my groin. It doesn't hurt during olympic squats, but if I widen out my stance a little and sit back it hurts at the bottom.

mike95763
04-22-2009, 02:18 PM
Wednesday 22 April 09

bench
bar x 10
135 x 10
225 x 3 (thumbs from the smooth)
225 x 3
225 x 3
225 x 3 (ring finger on the rings)
245 x 3
245 x 3
245 x 3 (index finger on the rings)
265 x 3
265 x 3
265 x 12 (competition grip, I think this is a PR)

seated rows
stack x 15

face pulls
stack x 20

JM presses
135 x 10
155 x 10

Good day, everything felt fast and light.

mike95763
04-25-2009, 11:12 AM
Friday 24 April 09

did some light squats and deads and Romanian deads, Anything over 225 still hurts my groin though.


Saturday 25 April 09

raw bench with doubled monster minis (120 at the top, 60 at the bottom)
bar x 6
95 x 6
135 x 6
185 x 3
225 x 3
225 x 3
added 3 boards
275 x 1
295 x 1
315 x 1
315 x 1
335 x miss (should have got this, but I have a bad tendency to flare my elbows way way too early when the weight gets heavy and I can't do nearly as much weight that way)

Some triceps stuff

mike95763
04-27-2009, 02:08 PM
Monday 27 April 09

squats
135 x 10
225 x 5
315 x 2
315 x 1

Felt great after 225 x 5, but my groin twinged a little after 315 x 2 so I stopped. Should have stopped altogether because it twinged a lot after 315 x 1. I will be trying to wear either a suit or briefs on Thursday and hopefully that will keep my groin from hurting and let me do some heavy squats

SLDL
225 x 10
315 x 10

leg curls
110 x 10

adductor machine
50 x 30 or so

I am starting to get really cheesed about my groin. Everything felt great today until I tried to come out of the hole with 315 on the bar. It feels like forever since I have been able to squat heavy.

mike95763
04-29-2009, 01:52 PM
Wednesday 29 April 09

DE bench

bar x 10 (thumbs from the smooth)
added doubled minis x 10
135 x 5
185 x 3
185 x 3
185 x 3
185 x 3 (ring finger on the rings)
185 x 3
205 x 3
205 x 3 (index finger on the rings)
205 x 3
205 x 3

Took the bands off and repped out with 275
275 x 11 almost got 12 but just couldn't lock it out this was a pretty big rep PR for me as the most reps I have done (or tried to do) with 275 in the past is x 6.

pull-ups
bw x 20

standing crunch
135 x 12

behind the head military press
135 x 10

chest supported rows
250 x 15

skull crushers
115 x 4
95 x 5
95 x 6

I still suck at triceps work, but hopefully things will improve and it will help my bench, especially as I move to shirted benching.

mike95763
05-01-2009, 10:11 AM
Thursday 30 April 09

Squats (first time trying out my super centurion squat suit)
suit on, straps down, no belt
135 x 5
225 x 5
315 x 5
405 x 5
added belt
495 x 3
put straps up
585 x 1
605 x 1
635 x 1

I was a little worried about squatting heavy because of my groin, but other than a few twinges it felt great. I am not sure I like squatting in my suit, I really don't feel like I am getting much work, even with 635 on the bar. The hardest part by far is the walk out. If I can manage to walk it out I feel like I have lots more weight in me. I only stopped here to try to save my elbows and shoulders.

Deads
(I tried to get down to the bar with my suit on, but I couldn't do it and get into a good position for lifting so I put the straps down and that was sort of ok)
225 x 3
405 x 3
495 x 1
545 x 1

I need to figure out how to deadlift with my suit on. I think maybe if I take my belt off and just lifted in the suit I would be ok. I will try some things next week and see.

GHR
bw x 10
bw + 25 x 6, dropped the weight then x 4

Good workout, but now I feel like I got hit by a truck. Heavy lifting takes a ton out of me.

Pete22
05-01-2009, 03:16 PM
That's some nice squatting Mike. An easy 635 in a single-ply Centurion? Strong. I've always had trouble pulling in any kind of good fitting suit or briefs, I always lose my air and feel like my form is compromised.

mike95763
05-01-2009, 04:00 PM
Thanks Pete. Do you usually pull with a belt on? When I pull in gear and try wearing my belt I can't get into position at all and I cant lift anywhere near as much as I can withouth the gear. I have a cheap bodybuilder type belt that I use to hold my shirt down when I do bench and I was thinking about trying to use that next time I do deads. I don't know if it will do much, but it shouldn't get in the way as much and I really don't get much from my belt when I pull anyhow.

Pete22
05-01-2009, 06:59 PM
Yeah that happened to me and at first I hated pulling in a belt, but now I almost always pull my heavier sets in a belt. I just wear it pretty high so it doesn't get in the way or mess up my form. I don't get much carryover really, I just feel tighter and hope it's protecting my back some (I have disk issues).

mike95763
05-02-2009, 01:33 PM
Saturday 02 May 09

Bench
95 x lots
135 x 6
225 x 5
275 x 5
added 44 F6
365 x 5 (3 boards)
405 x 3 (2 boards)
435 x 0 really really bad dump, would have been in serious trouble if it had not been for excellent spotters.

stopped here as my shoulder and elbows were killing me. I learned two things today. First I should never bench heavy in the same week as I squat heavy. Every time I do that my elbows hurt to the point of incapacitation afterwards. Second I will never ever bench in a shirt without 3 good spotters. I got my shirt cranked down way more than I usually ware it today and it was way tighter than normal as the chest plate was much lower. I tried to touch with 435 and could only get it down to about a 1 board and stupidly I tried to force it to touch. The weight drifted towards my face and my right arm started to buckle under. I probably would have dislocated my shoulder and broken my jaw at the minimum if the guys I lift with hadn't been paying attention. As soon as my arm started to buckle they had the weight off me and now I am just a little sore. I said thank you lots of times.

mike95763
05-04-2009, 02:05 PM
Monday 04 May 09

Squats
135 x 10
225 x 6
315 x 5
315 x 1 (groin started bothering me so I stopped. Not nearly as bad as last week though)

deadlift (conventional)
315 x 10
405 x 5

adductor thingy
50 x 50

Feel all around crappy today so I took things pretty easy. My arms and shoulders are killing me from last week.

Pete22
05-04-2009, 02:45 PM
Damn that's crazy about the dump, thank God for good spotters! I've only dumped a few times and it was towards my belly so it just fell into the safety pins of the rack. That sucks about your elbows, do you ice after heavy squat/bench sessions?

mike95763
05-04-2009, 05:15 PM
Damn that's crazy about the dump, thank God for good spotters!

That was definately the scariest moment I have ever had lifting. Hopefully I will finally have learned to take the bar low.


That sucks about your elbows, do you ice after heavy squat/bench sessions?

Lately I have been icing every night and always right after heavy squats/bench. I think my problem is in how I rack the bar on my shoulders. I am not getting my rear delts back far enough and the bar rolls down my back and ends up being supported by my arms. With working up to 635 last week this caused lots of issues with my joints. I watched Sensei's videos again and I think I might have figured out my problem so we will see in the future how things go. Still I probably wont be squatting heavy for a while.

mike95763
05-06-2009, 05:56 PM
Wednesday 06 May 09

bench
bar x lots
135 x 10 or so
225 x 10 wide grip (index on the ring)
225 x 10 medium grip (pinky on the ring)
225 x 10 narrow grip (index on the smooth)

chest supported rows
250 x 15

lat pulls
150 x 15

seated dumbell military
70 x 10

Called it a day. Tried to do some rep work heavy enough to feel it, but light enough that my shoulder and elbow won't complain too much (still pretty tweaked from benching Saturday).

mike95763
05-07-2009, 10:34 PM
Thursday 07 May 09

Deads (single ply super centurion, no belt, straps down)

135 x 10 (conventional)
225 x 5
315 x 5
405 x 5
added belt, switched to semi-sumo
495 x 2
put suit straps up (hard as heck to get down to the bar, but I think I figured it out)
585 x 1 PR
585 x 1 (felt really fast and easy both times. Tore a callous. I really wish I could use chalk)
After taring my callous I decided to use straps so I could keep my grip and still get some reps in
suit straps down, belt off
495 x 5 PR (tried 6 but couldn't lock it out)
switched to conventional
495 x 3

Squats (suit straps down, added belt after 135)

135 x 10
315 x 10
405 x 10 PR (Smoked this set, the whole thing took about 20 seconds)

done, great workout. My back is super tired.

mike95763
05-09-2009, 02:01 PM
Saturday 09 May 09

Bench
bar x lots
135 x lots
185 + doubled minis + 60 lbs of chain x 5 (just working in with another guy)
225 x 5
shirted up (44 F6)
315 x 5 (3 board)
405 x 1 (no boards, had to come out of the groove a little to touch but it still came up fine)
435 x 1 (a little shaky touching, this is the weight I almost dropped on my head last week)
435 x 1 (this one touched great and came up really smooth)
455 x 1 (2 boards, super easy)

earthquakes (chaos bench, whatever)
lots and lots of chains and 35 lb plates swinging from doubled minis
x 6
x 10
first time doing these with this setup, felt really hard to control the weight.


My right elbow and shoulder still hurt a little from last week. Made benching feel a little akward, but at least I got some decent weight to touch.

Pete22
05-09-2009, 02:16 PM
Nice benching, looks like no scares this week... lol. Good luck at that meet!

mike95763
05-09-2009, 02:29 PM
No scares, but I was super nervous trying 435 this week. I called over all the guys and warned them that I might drop it on myself before I would lift. Dropping the weight like that kind of messes with your head.

mike95763
05-11-2009, 01:49 PM
Monday 11 May 09

I had to wait for 20 minutes for some scrawny guy to do his circuit training in the squat rack so I didn't have much time to lift today.

Squat (raw, no belt)
135 x some
225 x 5
315 x 5
405 x 3

my lower back is still super fatigued from last Thursday.

mike95763
05-13-2009, 01:12 PM
Wednesday 13 May 09

dumbell bench
120 x 12

face pulls
170 x 15

bar dips
bw + 100 x 15

pull downs
210 x 15

skull crushers (on incline bench with EZ bar)
95 x 15 (these are much easier this way for me)

lateral raises
30 x 10 (these hurt my elbow so I stopped)

bent over dumbell flies
22.5 x 10

push downs
?? x 10

Easy day today, although I think 120 x 12 was a PR. I had a few left in me but didn't want to push too hard at the beginning of the workout. It really was only a PR because I haven't done dumbell presses for a while.

Pete22
05-13-2009, 07:37 PM
Strong workout Mike, 120 x 12 is big.

mike95763
05-14-2009, 12:06 PM
Thanks Pete. Like I said, I hadn't done dumbells for a while and I didn't really feel like benching. I am trying to make sure none of my joints hurt much for next week's competition.

mike95763
05-15-2009, 10:25 AM
Thursday 14 May 09

I decided that if I was planning on using briefs under my squat suit in my competition next week, that I should at least try and see what that feels like once before I compete.

single ply, legless titan briefs and single ply super centurion straps down, suit pulled down so I could add the belt just around my waist
135 x few
315 x 5
405 x 3
495 x 3
put the straps up
585 x miss (couldn't keep my hips back)
635 x miss (still had trouble keeping my hips back)
635 x miss (still trying to come forward towards my toes)
635 x miss (talked to one of my training partners who lifts in double ply Metal gear and he gave me some tips to keep my form together)
635 x 1 (came up easy, but still a huge struggle to come down correctly and hit depth)

So it is pretty clear to me that I need more time to get used to the feel of having breifs on underneath my suit. I will be competing sans briefs for the next meet, maybe if I decide to do USPF nationals I will be able to use them, but for now they hurt more than they help (literally, it took me 15 minutes to get those things off and I have blisters and blood lines going all the way around my legs. Legless breifs are the most painful article of clothing I have ever been stupid enough to put on).

I still didn't get a chance to use my knee wraps, but I am not too worried about that as I can easily open without them and then add them on for a second or third attempt if I feel like it.

Missing heavy weight in squats really sucks, thanks to my spotters who stayed late after their workouts were done to help me out.

mike95763
05-18-2009, 02:30 PM
I ended up getting sick this weekend and missing my normal ME bench day. With my competition coming up on Saturday I thought I should get in some margionally heavy lifting today while I still have plenty of time to recover.

Monday 18 May 09

bench
bar x lots
135 x 10 (reverse grip)
135 x ?
225 x 5
275 x 5
315 x 5 (PR)

GHR
bw x 10

Weighted situps
35 x 10

some light weight hammer curls and triceps stuff for elbow rehab
also some light shoulder/rear delt stuff, also for rehab.

Felt pretty tired and the weights felt heavy. Hopefully by the competition things will be a little better.

mike95763
06-04-2009, 12:59 PM
Been a while since I have posted. I tore up my knees and one of my ankles at the Utah USPF state meet on the 23rd trying to squat in a suit that I pretty much didn't know how to use. I mentioned trying to do full range squats in my suit about a week before my competition and I had serious trouble then with keeping my butt back. Anyhow, I warned the spotters that I was pretty much new to squatting in a suit and that I may have problems. It turned out I was right. My knees shot forward and I basically got crushed by the weight. So no squatting or deadlifting for a while and no leg drive on bench. I went in to the gym yesterday for the first time in a while and just did some moderately heavy bench work then called it.

Wednesday 03 June 09

bench
95 x some
135 x some
225 x 3
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3

tried some very light rehab stuff for my knees

leg extensions
40 x 40

leg curls
50 x 20

excersize bike
6 minutes at the lowest resistance setting

should have skipped the rehab stuff, could barely stand up afterward.

mike95763
06-08-2009, 02:20 PM
Monday 08 June 09

Bench
bar x lots
135 x 8 or so
225 x 3
275 x 3
315 x 2
355 x 1 this came up super easy, but I used my legs some involuntarily which hurt like crazy afterwards
365 x 1 PR I made sure not to use my legs on this one since it hurt so much on the last one. Not using legs made it much harder. Probably took me 5-10 seconds to finish the rep.

Lat pull-downs
255 x 10

Still taking things easy trying to recover. I am really going to need to do some cardio/GPP stuff once I can get off my butt and move. After pretty much laying on the coutch for over 2 weeks straight I get winded just walking to the bathroom.

mike95763
06-11-2009, 05:22 PM
Thursday 11 June 09

bench
135 x few
225 x 3 (index on smooth)
225 x 3
225 x 3
225 x 3 (ring finger on ring)
225 x 3
225 x 3
245 x 3 (index on the ring)
245 x 3
245 x 3
265 x 11 (comp. grip)

sldl
225 x 10
315 x 8

KoSh
06-11-2009, 05:23 PM
Strong stuff man! Awesome work!

mike95763
06-15-2009, 01:34 PM
Thanks KoSh

Monday 15 June 2009

Bench
bar x lots
135 x 10
225 x 3
275 x 5
295 x 3
315 x 3
330 x 3 (PR)
340 x 2 (tried 3 and just missed) (PR)

pull-downs
300 x 6

dumbell rows
120 x 8

standing crunch
120 x 10 x 2

mike95763
06-16-2009, 02:50 PM
Tuesday 16 June 09

leg curls
~50 x 20

leg extentions
~50 x 30

squats to a bench ~2 inches above parallel
body weight x lots
bar x lots
135 x 10
135 x 10
225 x 10
315 x 10

exercise bike 13 min

first time doing squats since I hurt my knees. Didn't feel too bad as long as I sat way back. Still cant hit parallel without lots of pain, but for now I am happy.

mike95763
06-20-2009, 12:54 PM
Saturday 20 June 09

Bench
bar x lots
add 120 lbs of chain
bar x some
95 x several
135 x 3
185 x 3
225 x 3
added 2 boards
275 x 3
315 x 1
added 44 F-6
365 x 1
385 x 1 PR
405 x 1 PR
425 x 1 PR a little shaky on the lockout
425 x 1 PR nailed it 545 at the top ~500-510 off the boards 60 lbs better than my best 3 board lockout

huge day on bench. Taking a break from squats is helping my bench a lot. Everything felt light.

mike95763
06-22-2009, 01:39 PM
Monday

Squats (box squats to a bench ~ 2 inches high)
bw x lots
bar x lots
135 x 10
225 x 10
315 x 5
405 x 5
425 x 3

leg curls
60 x 20

leg extensions
65 x 20

standing crunches
135 x 10 x 2

mike95763
06-26-2009, 10:22 AM
Thursday 25 June 09

bench
bar x lots
135 x 3 x 8

deads
135 x some
225 x some
315 x 5
405 x 3
495 x 1
First time doing deads since I messed up my knees. Everything felt way too heavy. Hopefully things get better quick.

leg curls
80 x 25

leg extensions
80 x 25

eliptical thingy
15 minutes

mike95763
06-27-2009, 12:15 PM
Saturday 27 June 09

bench
135 x 10
185 x 6
225 x 6
275 x 3
315 x 2

added 44 F6
405 x 3 (2 board)
455 x 2 (2 board)
455 x 1 (tried without boards, just missed touching. Shirt was cranked down a little too much)
465 x miss (touched, but stalled out on the lockout with my right arm)
465 x 1 (smoked it, 30 lb PR)

took off shirt
315 x 4

mike95763
06-29-2009, 03:04 PM
Monday 29 June 09

Squats
bodyweight x lots (to a box just above parallel)
bar x lots

lowered box to just below parallel
assisted bodyweight x lots
bodyweight x lots
bar x lots
135 x 8
225 x 1 (too much weight for now, knees are still too sore)

leg curls
80 x 8
everything hurt my knees today, spent too much time chasing kids this weekend so called it.

mike95763
07-01-2009, 08:15 PM
Wednesday 01 July 09

bench
135 x lots
225 x 3 (index ~1 inch from the smooth)
225 x 3
225 x 3
225 x 3 (ring fingers on the rings)
245 x 3
245 x 3
245 x 3 (illegally wide by about 2 inches)
265 x 3
265 x 3
265 x 13 (comp. grip, PR by 2 reps)

chest supported rows
250 x 15

Skull Crushers (ez bar on incline bench)
95 x 10

Ran out of time. Bench felt pretty good. I really liked the illegally wide grip bench work

mike95763
07-04-2009, 03:08 PM
Saturday 04 July 09

Bench (fat bar)
bar x lots
135 x 10ish
225 x 5
275 x 3
315 x 2
335 x 1
355 x 1
355 x 1

Short workout, just getting something in on the holiday. I need to make time for some more back work.

mike95763
07-06-2009, 01:02 PM
Monday 06 July 09

rack pulls (just below the knee)
warm-ups
315 x 5
405 x 3
495 x 2
585 x 1
605 x miss

Still cant get my legs involved much because of my knees. These were almost like stiff legged rack pulls.

Romanian Deads
495 x 1
315 x 6

Knees were starting to fall apart. Had to call it a day.

mike95763
07-07-2009, 03:25 PM
Tuesday 07 July 09

Bench
bar x lots
135 x 10
225 x 8
275 x 6
315 x 4
335 x 3

Bent Rows
225 x 10

pull-downs
210 x 10

tricep push-downs
something like 80 x 25

face pulls
100 x 15

Had to switch my DE bench day to Tuesday as I will be gone tomorrow. Didn't feel like doing DE work, so I did this instead.

mike95763
07-08-2009, 08:19 PM
Wednesday 08 July 09

5-6 mile hike that I am going to count as GPP

mike95763
07-11-2009, 12:39 PM
Saturday 11 July 09

bench (with reverse bands and chains, takes off 10-20 lbs on the bottom and adds 120 or so at the top. First time doing these. It almost felt like having a shirt on but different)
warm up
315 x 1 (~295 at bottom, 435 at top)
365 x 1 (~345 at bottom, 485 at top)
385 x 1 (~365 at bottom, 505 at top, tapped the J-hooks on the way up, but still got it ok)
385 x miss (just missed the lockout)
385 x miss (just missed again, fatigued at this point)

wanted to get some shirted work in as I am still learning my shirt so I added the 44 F6, probably should have just gone to normal bench at this point, but I didn't)

405 x 1 (~385 at bottom, 525 at top, lockout was easy, but didn't come anywhere near touching)
455 x 1 (~435 at bottom, 575 at top, lockout was ok, but missed touching by about half an inch)
475 x miss (~455 at bottom, 595 at top, touched ok but just missed locking out)
475 x miss (out of gas, touched but couldn't lock out)

took off shirt and added 2 boards
335 x 3 (no idea what it was off the boards, but ~ 455 at the top)

Earthquakes (~170 lbs of chain + 100 lbs of kettlebells hanging from bands. ~315 at the top, much less at the bottom. Incredibly hard to keep the bar under control)
x7
x6
x7

Done. Super hard workout. My bench seems to be going up pretty quickly. I might try lifting in a small push/pull on the 1st of August depending on how things go with my knees and whether or not I am in town. If I lift I am thinking of opening with 465 or so on bench.

mike95763
07-14-2009, 10:17 AM
Monday 13 July 09

I did some deadlift work but ended up cutting things really short because of my knees. Basically worked up to a few singles on 405 (conventional seemed much easier than my normal semi sumo, maybe because I use less legs and more back on conventional) after that I did stiff legged rack pulls. Pretty much looked like a romanian deadlift except I started from the pins each time. Did a few singles at 495 then called it.

mike95763
07-18-2009, 11:35 AM
Saturday 18 July 09

Bench
95 x 8
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1

added 3 boards
365 x 2

put on shirt
2 boards
405 x 1

no boards 455 x miss (jacked down the shirt a little and couldn't touch, tore my shirt a little on this one)
455 x 1 (pulled the neck up a bit and hit the lift easily)
475 x miss (just missed on the lockout, tore my shirt even more. Will have to send it in and get a new shirt very soon)

1 board
485 x miss (added 1 board to try and save what was left of my shirt, just missed at lockout)
485 x miss (again just missed at lockout, left arm locked out ok, but couldn't quite get the right arm)


not a very good day. Everything felt pretty heavy for some reason. Haven't gotten much sleep the last few nights so maybe that was it.

mike95763
07-28-2009, 08:14 PM
Tuesday 28 July 09

Bench

135 x 8
225 x 5
275 x 3
315 x 2
365 x 1
365 x 1
365 x 1
315 x 3

Face Pulls
150 x 15

Barbell Rows
225 x 8

Not too bad of a day considering the lack of training lately. I have an appointment tomorrow to get an MRI of my knees. Hopefully nothing shows up and they will eventually heal on their own, or if something does show up it can be fixed easily.

Coke
07-31-2009, 08:42 AM
Good luck with the MRI for the knee...making headway on your benching bro.

mike95763
08-10-2009, 10:10 PM
Thanks CoCoa

last week I did some bench work but didn't get a chance to write it in my log so here it is.
Bench
bar x lots
135 x 8
225 x 5
275 x 3
325 x 2 (not sure why I only did 2 here. I meant to do 3 but something felt off so I stopped)
325 x 3
325 x 3
325 x 3

Some lat pulls and chest supported rows, cant remember exactly.
I got the MRI results back last week and it turns out I have to have surgery. I have a freyed ligament and a torn meniscus that needs to be repaired, so on Wednesday I will get to have a (hopefully quick and easy) surgery. If all goes well I should be back up to speed in a few months. Unfortunatly that means I will probably miss out on a meet I wanted to do in September and one at the end of October. At least my bench is improving some.

Pete22
08-11-2009, 11:07 AM
That sucks Mike. Hope the surgery goes well and you heal up soon.

mike95763
08-11-2009, 03:48 PM
Thanks for the well wishes Pete.

Tuesday 11 August 09

Probably my last chance to get a bench workout in for a bit so I went down to the gym and just did some moderately heavy rep work.

Bench
135 x 8
225 x 5
275 x 3
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

would liked to have done some assistance stuff, but I just started a new job so I am not taking full lunch breaks yet.

mike95763
08-12-2009, 02:25 PM
I had my surgery today and it was apparently much worse than the doctor had thought from the MRI. I had two meniscus tares that the doctor was able to repair (actually he just removed the torn portion of the meniscus), but what he couldn't repair was the damage to the cartilage. Apparently I tore a 3 cm section of cartilage off of the bone (he took pictures and it looks super nasty). There was enough damage that my doctor didn't know how to handle things so he is referring me to a guy who specializes in that type of injury. He wasn't sure if it was repairable, or if they would have to just remove the cartilage and replace it with a synthetic material. Either way his opinion was that I would not be able to do squats again. Hopefully I can find a doctor who disagrees, but for the time being I am a bench only guy (I still haven't asked about deadlifts). If anyone is interested I will update after I talk to the specialist.

mike95763
08-26-2009, 11:22 AM
Haven't been able to lift in a while due to medical stuff. Got back to it yesterday and I am paying for the long layoff today.

Tuesday 25 Aug. 09

Bench
135 x 6
225 x 6
275 x 6
315 x 4
315 x 4
315 x 3

Skull crushers
95 x 10

pull-downs
something like 230 x 15

face pulls

felt pretty weak. Hopefully I can be more consistant in lifting for the next few weeks as I have another layoff in the near future and I don't want to loose too much.

mike95763
09-08-2009, 09:19 AM
Saturday 05 September 09

I actually made it to the gym to lift with my training partners for the first time in months. Felt pretty good to lift heavy again.

Bench with monster minis (~120 at the top and 80 at the bottom)

bar x 8

95 x 8

135 x 5

225 x 3

275 x miss (forgot how hard bands make things)

added 3 boards

275 x 3

315 x 1

335 x miss

315 x miss (ran out of gas, my muscle endurance is crap right now)

tried getting into the shirt just for kicks, didnt do much weight in it though

straight weight with 2 boards

405 x 1

425 x 1

Done, felt pretty weak with the heavier weights. It has been too long since I have lifted anything over 350 or so. The bar moved ok, just everything felt really heavy.

mike95763
09-08-2009, 01:44 PM
Tuesday 08 Sept. 09

Since I can't do much for legs these days I decided to go back to a version of a routine that I had been using prior to my powerlifting days using a push/pull breakdown and limiting the workout to upperbody stuff for now.

pull-downs x 20
bent dumbell flies x 15
lat pulls x 15
back raises x 10 (may not do these for now as they hurt my knees)
crunches x 100
pull ups x 10
curls x 10

mike95763
09-14-2009, 10:44 AM
Saturday 12 September 09

Bench
bar x lots
95 x lots
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2

added 2 boards
365 x 1

added shirt
405 x 1 (2 board)
455 x 1 (1 board)
475 x miss my shirt is now officially unusable, need to get a new one

jer9009
09-15-2009, 08:46 AM
What shirt are you thinking of getting next? The same one or a double ply?

mike95763
09-21-2009, 12:30 PM
What shirt are you thinking of getting next? The same one or a double ply?

I will exchange the ripped F6 one for the same and then later I will probably get a katana of some sort, either single ply or single ply with double ply sleeves. That wont be until after I get back from my surgery though.

mike95763
09-21-2009, 12:34 PM
Saturday 19 September 09

Reverse band press (maybe -10 at the top and -120-130 at the bottom)
warm up stuff
315 x 6
365 x 5
405 x 3
455 x 1
475 miss
465 x 1
465 x 1
475 miss

mike95763
10-05-2009, 09:13 AM
Saturday 03 October 2009

Bench
bar x lots
95 x 8 or so
135 x 8 or so
185 x 5 or so
225 x 3
275 x 3
added 3 boards
315 x 3
365 x 1
added new 44 fury
405 x 1
down to 2 boards
425 x 1
down to 1 board
455 x 1
still 1 board
475 x 1
still 1 board
500 x 1 PR
probably still had a little left, but I hadn't lifted that heavy in a long time so I didn't want to overdo it. The weight felt pretty good though. Too bad it is the last time I get to lift for a few months. Hopefully things will get back pretty quickly.

mike95763
10-07-2009, 01:03 PM
my friend BTO took some video of our last training session. I was sort of trying to see where I am at before my surgery tomorrow so I will know what I have to get back to after my recovery. This workout was my first time in a new shirt. My old shirt tore so I got a new one for free. I ended up switching from a 44 F6 to a 44 Fury because with my knees the way they are I can't really get much of an arch and probably won't be able to for a while (by which time I am planning on getting a Katana anyhow). I started out just trying to get a feel for the shirt and ended up getting 500 for the first time (I thought it was 495 until I saw the video and realized that 2.5s had been put on). Even if it was just to a 1 board I am still pretty excited.

6ZTiVm_2iOY

mike95763
08-22-2011, 03:56 PM
So I haven't updated my training log in about 2 years. During the course of that time I had transplant surgery to fix both of my knees which were totally destroyed in a squatting accident (I tore of the top of the tibea on both knees). I started benching again in Feb 2010 and have slowly worked back from a max bench of ~295 to well over 400 raw with a shirted bench PR of 645 @ 199 lbs bodyweight. I moved from just rehab work for my knees to light squatting and deadlifting about a year ago. My deadlift has progressed well and back in May I pulled 600 in competition for the first time and I am hoping to be at 650+ very soon. My squat went from my best lift to by far my worst. I am finally back over 500 raw, but I have be very careful here because it still hurts my knees quite a bit to go below parallel. I cut up my old single ply centurion squat suit to make it looser (cut the straps and sowed on velcro) and I have been working on learning gear. I have only squatted twice in my suit, but I have managed to put up 685 which I am happy with for now. I am hoping to get back into logging my workouts as it tends to make me more consistant. I would love any advice that anyone has. I will try to put up video when I can and any critique on form would be great, particularly on geared squatting, which I very much suck at. Here is a video of my bench press at a recent competition. The video sucks, but if anyone has any advice for me I would appreciate it very much.

vpxS4mTNdyY

mike95763
08-23-2011, 11:43 AM
Monday night ME lower
SSB + doubled average bands (added 180-200 at the top and complete deload at the bottom)
bar x 10
bar = bands x 5
140 x 5
225 x 5
275 x 3
315 x 3
365 x 1
385 x 1 PR since I haven't done this lift before

straight weight squats
225 x 5
315 x 5
315 x 5
365 x 5

weighted incline situps
x10
10x10
10x8

mike95763
08-24-2011, 04:09 PM
Wed DE Bench

bar x 10
bar + minis x 10
135 x 3 x 3 narrow
155 x 3 x 3 medium
175 x 3 x 3 wide

removed bands
225 x 5
added slingshot
315 x 5
365 x 5
385 x 5
405 x 4

dumbell rows
100 x 10 x 2

skull crushers
115 x 10 x 2

wide grip lat pulldowns
150 x 15

dumbell curls
45 x 10

bar dips
x 25

I normally have a separate day for upper back work, but I was tired Tuesday so I combined it with DE bench. It made me a little late getting back to work, but not too bad.

mike95763
08-25-2011, 01:25 PM
Thursday -- light lower body

Deadlift (conventional)
135 x 5
225 x 5
315 x 5
405 x 5
495 x 3 grip gave out, I need to remember straps when I lift at 24 hour fitness no chalk and no knurling sucks.

Squats
bar x 10
135 x 10
225 x 5
315 x 5
315 x 5

leg extensions
120 x 25

leg curls
120 x 25

calf thingy
some weight x 15 I'll never be as good at this as Thomas, but I have to start somewhere.

mike95763
08-27-2011, 09:03 PM
Saturday ME Bench

bar x 10
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
added 2 board
365 x 3
added slingshot
405 x 3
435 x 1
485 x 1
added shirt
515 x 1
585 x 1
635 x 1
655 x 1
675 x 1
705 x 1 80 lb PR (haven't done this lift in about 8 months)

chaos bench (monster minis, minis and hanging 25s)
3 sets of 10 ish

had to quit a little early for some family fun in my sister's pool.

mike95763
08-29-2011, 03:44 PM
Video of my 705 lb 2 board PR

Z7D05TeQaks

mike95763
08-29-2011, 10:04 PM
Monday Night ME lower

Conventional Deadlifts
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1
555 x 1 (semi sumo stance)
555 x 1 (conventional stance) still slightly stronger conventional

405 x 11

called it good, should have done more but didn't. Need to quit being lazy and up the assistance work.

mike95763
08-30-2011, 01:53 PM
Tuesday Upper Back/Assistance

Lat Pulls
150 x 10

Pull-ups
bw x 20

Chest Supported Rows (low grip)
250 x 10

Shrugs
270 x 20

Weighted Incline Sit-ups
25 lbs behind the head x 10

Pull-ups
bw x 11

Chest Supported Rows (high grip)
250 x 10

Rear Delt Flies
120 x 15

Dumbell Curls
50 x 10

20 min of Cardio on the eliptical

mike95763
08-31-2011, 08:03 PM
Wednesday DE bench

bar x 10

added minis
bar x 10
135 x 3 x 3 narrow
155 x 3 x 3 medium
175 x 3 x 3 wide

removed bands
225 x 5
added slingshot
315 x 5
365 x 5
385 x 5
405 x 5

Dumbell overhead press
75s x 10
80x x 8

Skull crushers
115 x 10 x 2

Tate extensions
45s x 10

mike95763
09-01-2011, 08:17 PM
Thursday, RE squats

bodyweight x 15
bar x 10
135 x 10
225 x 5

added belt
315 x 5
365 x 5
405 x 6 (meant to stop at 5, but I started going down so I figured I would have to come back up)
Squats felt easier than they have in a long time, although I am still feeling the deadlifts from Monday.

Leg Curls
120 x 15 x 2

Leg Extensions
120 x 15 x 2

Had to cut it short because of a lunch meeting that took up too much time at work.

mike95763
09-03-2011, 12:50 PM
Saturday ME Bench

bar x 10
95 x 10
135 x 8
185 x 8
225 x 5
275 x 3

added 3 board
335 x 3
385 x 3
425 x 1
475 x 1
485 x miss
485 x miss (thought I was gonna get it but didn't, next time)

425 x 6 (with slingshot)
335 x 10
385 x 6

chaos bench

band extensions

mike95763
09-05-2011, 10:19 PM
Monday ME lower

Reverse Hyper
3 sets of 10 @ 150 lbs

Squats against strong bands

bar x 10

added bands

bar x 6
135 x 6
225 x 5
315 x 3
365 x 1
405 x 1
455 x miss

deadlifts
135 x 5
225 x 3
315 x 1
405 x 1
495 x 5

incline situps with 10s

mike95763
09-06-2011, 02:08 PM
Tuesday upper back assistance

lat pull-downs
100ish x 10

pull-ups
bw x 21

barbell rows
225 x 10

dumbell shrugs
125s x 20

face pulls
120 x 15

incline sit-ups
bw x 20

pull-ups
bw x 13

seated rows
150 x 15

dumbell curls
40s x 10

cardio, eliptical
400 calories @21min17sec

mike95763
09-07-2011, 01:51 PM
Wednesday DE bench

bar x 10

added mini bands

bar x 10
135 x 3 x 3 narrow
155 x 3 x 3 medium
175 x 3 x 3 wide

removed bands

225 x 5
315 x 5
335 x 5
345 x 5

Tate extensions
50s x 20

bar dips
bw x 25

arm extension machine
90 x 15

Feeling my triceps tendons from squats on Monday, need to add in more shoulder mobility work so I can rack the bar on my shoulders better.

mike95763
09-08-2011, 02:27 PM
Thursday DE(ish) lower

Romanian deads
135 x 5
225 x 5
315 x 5
405 x 5
425 x 5

paused squats (4-5 second pause at the bottom)
135 x 10
135 x 10
225 x 5
315 x 5

front squats
135 x 10
225 x 1 (meant to do more but totally ran out of gas)

leg extensions
120 x 25

leg curls
120 x 20

calf raises

mike95763
09-10-2011, 01:26 PM
Saturday ME bench

bar x 10

added monster minis (100 lbs at the top)

bar x 8
95 x 8
135 x 5

added 2 board

185 x 5
225 x 1
275 x 1
315 x 1

added slingshot
355 x 1
385 x 1

added shirt
475 x 1
515 x 1
585 x 1 PR
605 x 1 PR
625 x 1 PR
655 x 1 PR 755 lockout, 50 lbs better than previous best lockout, 80 lb total PR

took off shirt kept bands and 2 board
245 x 6
295 x 4
265 x 6

mike95763
09-12-2011, 10:41 PM
ME lower

reverse band deadlifts (average bands, -100 ish at bottom, deloads completely just above knees)
semi sumo

135 x 5
225 x 5
315 x 5
405 x 3
495 x 2
585 x 1
605 x 1
635 x miss
635 x 1

squats with 126 lbs of chain
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 2 (ran out of gas)

GHR type thingy
bw x 8 x 2

even lamer GHR thingy
bw x 10

mike95763
09-13-2011, 02:51 PM
Tuesday upper back assistance

lat pulls
130 x 15

bent barbell rows
225 x 10 (narrow grip)
225 x 10 (wide grip)

lat pulls
200 x 10
230 x 10

standing crunch
120 x 10
140 x 8
140 x 7

face pulls
120 x 10
120 x 10

delt fly machine
120 x 10

dumbell curls
35s x 15ish

Cardio elliptical
400 cals in 20 min 25 sec.

mike95763
09-14-2011, 02:11 PM
Wednesday DE bench

bar x 10

added mini bands

bar x 10
155 x 3 x 3 narrow
175 x 3 x 3 medium
185 x 3 x 3 wide

removed bands
225 x 5
315 x 5
335 x 5
355 x 4 didn't try the 5th, knew I probably wouldn't get it

overhead dumbell press
75s x 10

dumbell skull crushers
45s x 10

lateral raises
30s x 10 x 2

Tate extensions
50s x 10 x 2

push downs
50 x 25

bar dips
bw x 15

mike95763
09-15-2011, 02:14 PM
Thursday RE squats

Squats to a box ~1 inch below parallel
bar x ?
135 x 5
135 x 5
225 x 5
315 x 5

added belt
405 x 5
455 x 5

ghetto GHR
bw x 10 x 2

leg extensions
130 x 20

leg curls
120 x 17

calf thingy
150 x 12 x 2

It has been a long, long road back, but I think I am finally stronger with my raw squat than I was before I broke my knees. Now it is time to start slowly getting back into gear.

mike95763
09-17-2011, 07:59 PM
Saturday ME bench

bar x 10
95 x 10
135 x 8
185 x 8

added large foam blocks under weights (sponge bob presses)

225 x 6
275 x 5
315 x 5
365 x 3
405 x 1
465 x 1
405 x 5

floor presses with swiss bar
135 x 6
185 x 6
225 x 6
275 x 6
225 x 6

messing around with workout partners new shirt

2 board
535 x 2
625 x 2

took the shirt off

3 board
335 x 10

band extensions

ThomasG
09-19-2011, 06:08 PM
Foam block presses nice!! How did you like them. From how Tye described them I thought he was talking about foam presses like a board press not the blocks on each side.

mike95763
09-19-2011, 10:55 PM
Hey Thomas, thanks for stopping by. I didn't really like the foam block presses. We need to get some larger blocks before we do them again. If we didn't hit the block just right the weight would roll up or down on the foam and cause problems. We'll do them again, we just need to get bigger foam first so it is safer. Tye loved them though since he finally beat CJ in a lift.


Monday ME Squat

reverse band squats (average bands choked around the top of the cage. Deloads entirely a few inches from the top and takes about 100-110 lbs off at the bottom)

135 x 5
225 x 5
225 x 5
225 x 5
315 x 5
405 x 3
455 x 3
495 x 1
545 x 1
585 x 1
635 x 1
655 x 1 (20 lb PR from before I had my surgury and that was with bands that took about 30 lbs more off at the bottom and didn't fully deload at the top)

conventional deads
225 x 5
315 x 5
405 x 5
495 x 6
495 x 4

ghetto GHR
bw + monster minis x 8
bw + monster minis x 8
bw x 20

mike95763
09-20-2011, 03:39 PM
Tuesday -- upper back/assistance

pull-ups
bw x 25

bent rows
245 x 8 (still feeling yesterdays deads, could barely hold form)

chest supported rows
230 x 15

face pulls
120 x 10

standing crunch
140 x 10 x 3

chest supported rows
270 x 15

machine delt flys
120 x 15

dumbell curls
40s x 10

cardio (eliptical)
400 cals @ 23 min 28 sec

mike95763
09-21-2011, 02:47 PM
Wednesday DE bench

Crappy workout today. Had to start late and leave early because of work and my shoulders and elbows are still feeling Monday night squats.

bench
bar x 10
135 x 10
225 x 5
275 x 5
315 x 8

dumbbell bench
125s x 10

skull crushers
95 x 10

push-downs

ran out of time and energy. Next week is a forced deload week (going out of town for work) so I wont be doing much. I honestly probably need a little break, been going much heavier than I am used to on everything and I am starting to feel it.

mike95763
09-22-2011, 02:01 PM
Thursday light lower body

Still feeling like crap. Didn't even want to train, but went in for some light lifting with low volume

front squats
bar x 5
135 x 5
225 x 3
275 x 1
315 x 1

I need to get a front squat harness if I want to do these. Squatting the weight is super easy, keeping it racked on my shoulders is next to impossible.

SLDL
315 x 5

That's it. I'm starting to worry a little about my elbows for ME bench Saturday. Hopefully things get better.

mike95763
09-24-2011, 03:26 PM
Saturday ME Bench

bar x 10
135 x 10
135 x 10
225 x 5

added reverse blue bands (takes off ~70 lbs at 2 board hight, 90-100 off the chest)
335 x 3

added 2 board
425 x 3
475 x 1
505 x 1

added slingshot
515 x 3
565 x 1

added Overkill
625 x 1
675 x 1
705 x 1
765 x 1
785 x 1
805 x 1
830 x 1

Had no idea where I would end up on this. My elbows were sore all the way up until this morning, but felt good today and managed a great day. 830 lbs of straight weight at the top is 125 lbs more straight weight than I've ever locked out and 75 lbs more than I've ever locked out on any lift. Once I hit 765 everything felt about the same, really really heavy, but it kept going up. Great day for sure.

mike95763
10-03-2011, 10:37 PM
Back from my trip to Switzerland. Got to do a little hiking in the Alps, which definitely counts as DE lower work.

Monday ME lower

Deads (semi-sumo)
135 x 5
135 x 5
225 x 3
315 x 2
405 x 2
495 x 2
565 x 1
585 x 1
605 x miss, got to the knees then ran out of gas

Speed Squats

135 x 5
135 x 5

added light bands
135 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
315 x 2
315 x 2
315 x 2
315 x 6

Done, still feeling very jet lagged from flying in yesterday, but had a surprisingly good workout anyways. Hopefully I can do a little better when I'm not half asleep.

mike95763
10-04-2011, 02:02 PM
Tuesday Upper body assistance

Narrow Grip Lat Pulls
135 x 10
300 x 8

Chest Supported Rows
270 x 10

Seated Shrugs
270 x 10

Standing Crunch
140 x 10
150 x 10
150 x 10

Wide Grip Lat Pulls
200 x 10

Chest Supported Rows
360 x 8

Machine Deltoid Flys
120 x 15

Dumbell Curls
50s x 10

Eliptical
400 cals @ 21 min 56 sec

mike95763
10-06-2011, 08:43 AM
Wednesday DE Bench

bar x 10

added mini bands
bar x 10
155 x 3 x 3 (narrow grip)
175 x 3 x 3 (medium grip)
185 x 3 x 3 (wide grip)

took bands off
225 x 5

added slingshot
315 x 5
365 x 5
405 x 4 (probably had another rep, didn't want to try without a spotter though)

seated military
135 x 10

seated overhead dumbbell press
85s x 6

mike95763
10-17-2011, 08:41 AM
Saturday 10/09/2011
ME Bench
Shirted 1 board
675 x 1

Saturday 10/16/2011
ME Bench
bar x 10
95 x 8
135 x 8
185 x 5
225 x 5
275 x 5

added 3 board
315 x 5
365 x 3
405 x 1
440 x 1
480 x miss (5 lb PR attempt)

added Titan Ram
480 x 2

added 2-ply Rage X (just helping to break it in)
635 x 2 (3 board)
635 x 2 (3 board)
635 x 2 (2 board)
635 x 1 (1 board)

Carpet Press for reps
405 x 6 (with Ram)
405 x 6 (with Slingshot)

Bar dips
bw x 25

Band Extensions
x 15 x 2

ThomasG
10-17-2011, 10:11 PM
Good Squatting tonight Mike! I see you like the slingshot quite a bit. I just got mine and haven't used it much. Has it helped your lockout or midpoint?

mike95763
10-18-2011, 09:08 AM
Hey Thomas,
I think I went wider than normal last night, my hips are killing me today. The Slingshot is one of my favorite bench tools. For me it seems to really hit my triceps, so I think it helps my lockout most. It is sort of like reverse band bench press. It does take some time to get used to it though, particularly if you try a max effort lift with it. I think it works best for sets in the 4-6 rep range.

mike95763
10-18-2011, 09:12 AM
Monday Night Squats

SSB squats
bar x 8
bar x 5
105 x 5
145 x 5
235 x 3
added belt
285 x 3
325 x 1
375 x 1
415 x 1
435 x 1
455 x 1
465 x miss

deadlifts
225 x 5
315 x 5
405 x 5
495 x 4
495 x 1

front squats
135 x 3
225 + doubled minis x 4

straight leg deads
315 x 5
315 x 5

ab roller thingy

mike95763
10-22-2011, 10:08 PM
Saturday ME bench

Bar x 10
added monster mini bands (+100 at the top)
bar x 8
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
added slingshot
315 x 3
385 x 1

added Overkill
515 x 1 (2 board)
565 x 1 (1 board)
625 x 1 (1 board)
655 x 0 missed at lockout

reverse band for reps with slingshot
445 x 6
445 x 8
495 x 5
495 x 4

mike95763
10-25-2011, 08:57 AM
Monday Night Squats

Bar x 5-10 x 3

added reverse average bands
135 x 5
225 x 5
315 x 5
405 x 3
455 x 3
495 x 1
545 x 1
585 x 1
635 x 1

tried putting on knee wraps
675 x miss

I suck at knee wraps, felt weaker with them than without. Couldn't even get 20 lbs more than my max on this lift.

Reverse Hyper
50 x 10 x 2

mike95763
11-03-2011, 05:12 PM
Haven't updated in a while. My arms have been giving me serious trouble, too much squatting heavy after benching heavy so training has been a bit spotty.

Wed Oct 26th.
Bench
warm ups then 275 x 10 x 2

tricep rehab stuff (push downs, tate extensions)

Thursday Oct 27th
Deads
worked up to 455 x 5, 475 x 5, 495 x 3 (couldn't grip the bar anymore, forgot my chalk)
leg extensions and curls

Saturday Oct 29th
Sponge Bob Presses
worked up to 470 x 1, failed at 475 (couldn't lock out right arm, forearms, elbows and right shoulder still really bothering me)
reverse band slingshot presses 445 x 6, 495 x 5, 495 x 5

Wednesday Nov 2nd
Worked up to 275 x 10 x 2 on bench
Dumbell overhead press 85s x 10
skull crushers 105 x 10 x 2
lateral raises 30 x 10
bar dips bw x 20

Thursday Nov 3rd
Squats
worked up to 405 x 5 then 455 x 5 without a belt (beltless PR for a set of 5)
Leg extensions and leg curls

Arms are starting to feel better, but I really need to not squat heavy with a straight bar after I bench in my shirt. Should be ok for this Saturday though.

mike95763
11-08-2011, 09:10 AM
Saturday 11/5/11

warmed up on bench then put the shirt on and warmed up to 605 to a 1 board then called it to try to save my arms a bit. Did some rep work, but kept things reasonably light just for rehab and to get the blood flowing.

Monday 11/7/11

Deads
135 x 8
225 x 5
315 x 1
405 x 1
485 x 4
505 x 4
525 x 4

rack pulls from just below the knee
585 x 1
635 x 3
655 x 1

mike95763
11-14-2011, 10:46 AM
Did upper back stuff on Tuesday and on Wed. did some rep work for bench + assistance. Still not doing bands and normal DE stuff because of the sore arms, will get back to that after the competition in Dec. Took Thurs. and Friday off.

Saturday 11/12/11
bench + 120 lbs of chain to manpon
bar x 10
bar + chain x 10
95 x 8
135 x 6
185 x 5
225 x 3
275 x 1
315 x 1
355 x 1
385 x 1
395 x 1

manpon + slingshot for reps
385 x 6
425 x 6
425 x 6
435 x 6

skull crushers with swiss bar
115 x 10
115 x 10
115 x 10

bar dips
bw x failure (~25)

ThomasG
11-14-2011, 10:54 AM
Looking good in here Mike! That manpon press looks fun. Damn you guys have a swiss bar?! I'm jelly.

Whats wrong with the arms?

mike95763
11-14-2011, 04:54 PM
Thanks Thomas. The manpon is great. I use it a lot after shirted work to get the blood moving with minimal stress on the shoulders. The Swiss bar is actually CJs like almost everything else we use. We don't use it all that often though. I do like it, but it we still haven't really included it in a rotation yet. My arms got a little screwed up just from working with heavier weights than I have been used to in bench. I jumped up 100 lbs or so in my shirt work over the course of 2 months and my body didn't really have time to get used to the weight, then throw in some reverse band squats and my shoulders, elbows and forearms have been shot. I am pretty much better now, but I am still taking it a little easy with my assistance stuff until after IPL worlds.

ThomasG
11-14-2011, 05:04 PM
What do you mean by "Screwed up" Elbow problems? Forearm? Tendinitis?

mike95763
11-15-2011, 10:12 AM
What do you mean by "Screwed up" The forearm thing is almost like shin splints except in the forearms. Once I started locking out over 700 I started feeling pain in the forearm bones as soon as I finished my set and let go of the bar. It almost feels like the bone is bending. Then once my arms are tired and sore from benching, if I squat heavy with a straight bar I get pain in the triceps tendons and shoulders (this mostly happens because I cant get a wide enough grip with the rack at Tye's place so I end up supporting the weight with my arms too much). No matter how I hold the bar though I've never been able to bench heavy and squat heavy every week. That was why I started splitting up my heavy squat week and deadlift week.

mike95763
11-15-2011, 01:34 PM
Tuesday 11/15/2011

Missed last nights workout due to my training partner having car problems so I combined legs and upper back stuff, also pulled my hamstring a little doing rack pulls last week so kept things light and easy.

Squats
bar x lots
135 x 5
135 x 5
225 x 5
225 x 5
315 x 5 x 5

lat pull downs
150 x 10 x 3

leg curls
110 x 20

face pulls
120 x 10 x 2

mike95763
11-16-2011, 04:23 PM
Wednesday DE bench

bar x lots
135 x 8
225 x 5
275 x 5
added slingshot
315 x 5
365 x 5
385 x 5
405 x 5

skull crushers
115 x 10
125 x 10

lateral raises machine
?? x 10 x 2

bar dips
bw x 25

mike95763
11-17-2011, 03:29 PM
Thursday 11/17/2011


bent barbell rows
bar x 10
135 x 10
225 x 10 x 2

SLDL
135 x 10
225 x 10
315 x 10 x 2

nutral grip pull downs
160 x 15 x 2

face pulls
120 x 10 x 2

leg extensions
110 x 15 x 2

calf raises
?? x a lot

shrugs
415 x 10 x 2

hack squat machine
225 x 15 x 2

decline situps
x 25

didn't have a lot of time so I compressed everything in to a little less than a half an hour, which made me realize that I am very out of shape.

ThomasG
11-17-2011, 04:30 PM
Where do you train at when you're not at Tye's?

mike95763
11-18-2011, 11:56 AM
Where do you train at when you're not at Tye's?

Monday: ME lower with Tye and Sean
Tuesday: Upper back assistance and cardio at 24 hour fitness in Sugarhouse
Wednesday: DE bench at 24 hour
Thursday: Light lower/Upper back at 24 hour
Friday: Light Cardio at 24 hour
Saturday: ME Bench at Elite

This is my normal week. Lifting at 24 hour kind of sucks, but it is only a few miles from my work so I can get there and back in an hour or so if I hurry. The bars there absolutely suck, especially for deadlifts, and the bench is low and narrow like at Golds, but it isn't too bad. It just makes me appreciate lifting with real lifters at real gyms on my heavy days. Also I am pretty much limited to lifting at lunch time so as to not take any more time away from the family.

mike95763
11-21-2011, 10:12 AM
Saturday ME Bench

bar x lots
95 x 8
135 x 8
185 x 5
225 x 5
275 x 5

added 2 board
315 x 3
365 x 1
405 x 1
added slingshot
455 x 1

put on shirt
565 x 1 to 2 board
635 x 1 tried touching but hovered about a half inch from the chest. Still locked it out pretty smoothly
665 x fail this was supposed to be my opener. I hovered just above my chest for way too long then just had to let the spotters take it.
665 x fail touched, but dumped too low on the right side to try to press
665 x fail touched and got it halfway up but ran out of gas
655 x fail touched and ran out of gas halfway up

665 was supposed to be my opener for worlds in 2 weeks, but looks like that might have to change. I will probably go with 655 and hope for the best. It turns out I am/was pretty sick starting Saturday, so hopefully that contributed to the poor lifting. Either way, not feeling too confident heading in to the comp.

ThomasG
11-21-2011, 10:27 AM
Are you doin 198 or 220? I'm sure the rest before the meet will help you a ton.

mike95763
11-22-2011, 11:52 AM
I'm going ahead at 220 for this one. I have been eating too much lately and really don't want to cut any weight. I might give 198 a go again in a few months once I start doing full power competitions just so I have a better shot at a 10x bodyweight total, but that depends on if I decide to continue bulking up or try to get a bit leaner. Right now I am feeling way too lazy to cut anything.

ThomasG
11-22-2011, 01:23 PM
I'm out 3-4 notches on my belt now haha. Just depends on how fat I am that day.

ThomasG
12-04-2011, 09:53 PM
How did you do?!?

mike95763
12-09-2011, 11:11 AM
How did you do?!?

I bombed. I actually locked out my second attempt (655 lbs) and it looks really good on the video, but in person it was pretty clear that I dipped on the way up so I didn't get credit. My first attempt I fell out of the groove and my third I dumped towards my head. I never really felt great in my gear so I wasn't terribly confident. Next time I will do more full range before I compete. Also I need to get my shirt tightened a bit. It has definately lost some pop in the last few months. I'm hoping for a full power competition next (depending on what is around).

ThomasG
12-09-2011, 11:13 AM
Damn, that's too bad man. I'd love to see you do full power! Have you been to the new gym yet?!

mike95763
12-09-2011, 01:27 PM
Not yet, I decided to pretty much take this week off so I haven't even trained at all yet. I will probably get there next week. I start training squats in gear on Monday. I'm excited and very nervous about getting under the bar in gear again. I think I will chase a 2000lb total and 10x bodyweight then once that is out of the way I might start training for a raw comp.

mike95763
12-12-2011, 04:32 PM
Saturday 12/10/11

Tried a new ME exercise. We had one ME band set up normally so that it adds 70 lbs or so at the top and another set up so that it pulls the weight backwards towards the head. Felt like a really good exercise for working on staying tight and tucking properly.

bar x 10
added bands
bar x 10
95 x 8
135 x 5
185 x 5
225 x 3
added 2 board
275 x 3
315 x 1
335 x 1
345 x 1
335 x 2
315 x 3
225 x 6 x 3

never really hit a max, sort of a back off day for the 1st ME workout after the meet.


skull crushers with the same setup
65 x 10 x 3

called it good. Going to send in my Overkill to get 1/2 inch taken out of the chest plate, in the mean time I have 2 new shirts to work with -- a single ply katana and a 3-ply katana. Ken Anderson sponsers my workout partner so I have to support him.

mike95763
12-12-2011, 04:35 PM
Monday Afternoon

Cardio
eliptical - 30 min

I am going to try to up the volume on my cardio work, I'll try to get 3-4 cardio workouts in a week from 20 - 30 min per workout.

mike95763
12-13-2011, 11:59 AM
Monday night ME lower

SSB against bands (+125 at the top, +100 on the box)

bar x 5
bar x 5
170 x 5
added bands
170 x 5
260 x 5
added belt
310 x 3
350 x 1
400 x 1 (525 at the top, 500 on the box)
put on briefs, first time using them, just wanted to break them in a little, none of my lifts in briefs were to parallel
400 x 1
440 x 1
400 x 1

rack pulls from just below the knees
315 x 6
405 x 6
495 x 6
585 x 5
675 x 3
725 x 1

Great workout. First time doing ME lower with the full crew was awesome.

mike95763
12-13-2011, 02:06 PM
Tuesday Upper assistance

Lat pull-downs
120 x 15
200 x 15

bent rows
135 x 15

shrugs

decline situps
x 20

face pulls
140 x 20

seated rows
150 x 15

dumbbell curls
35 x 15

Cardio
eliptical - 24 minutes

I feel like I've been thouroughly beaten, stupid safety squat bar.

ThomasG
12-13-2011, 03:11 PM
Gat damn! You have some solid ass rack pulls.

icedutah
12-13-2011, 03:25 PM
Monday night ME lower
Great workout. First time doing ME lower with the full crew was awesome.
Glad it finally happened! Needed everyone together as one. Now we just need a few more people to join up on speed days ;)

mike95763
12-13-2011, 05:16 PM
Gat damn! You have some solid ass rack pulls.

Thanks Tomas. Rack pulls are one of the few lifts I can beat Tye at, so of course I love them.

mike95763
12-13-2011, 05:17 PM
Glad it finally happened! Needed everyone together as one. Now we just need a few more people to join up on speed days ;)

I'd love to do speed days with you guys, but I don't see it happening any time soon due to work/family. When are you going to start training squats and deads with us?

icedutah
12-13-2011, 09:31 PM
Same reason you gave me basically ;)

I put my time in already with 7 years of full meets and over 30 full meets competed in. This bench only routine is very family friendly.

Scott,

mike95763
12-14-2011, 08:45 AM
That's the nice thing about training on my lunch hour. I get to train every day without taking time away from the wife and kids. Monday night I put the kids to bed before heading to Elite to train so I only miss out on a few hours in the morning with the kids and one evening with the wife. Good thing too because any more than that and I would be in major trouble :)

icedutah
12-14-2011, 11:16 AM
How long are your lunch breaks! You do eat lunch right? ;)

I still need to see your speed bench form/speed. Never seen that yet.

I am just happy everyone is max squatting/deadlifting together as I remember how awesome that was when with a big crew! It is 4x the enjoyment after a meet when you get 4 PR's! Not just 1 like in bench only.

mike95763
12-14-2011, 02:00 PM
Yeah Scott, I do eat lunch (I drink it actually. Protein mixed with gatorade and creatine before workout and protein mixed with carnation instant breakfast and creatine post workout). I usually take about an hour or so for lunch so I have to do everything pretty quickly without much rest between sets.


Wednesday

Bench (forgot my bands, so just straight weight reps)
bar x 10
bar x 10
135 x 8
225 x 8
275 x 10 x 2

dumbbell military press
75s x 10

H-rolls
20s x 10

skull crushers
125 x 10
45 x 10

Tate press
45s x 10

bar dips
bw x 12

mike95763
12-16-2011, 09:13 AM
Thursday

Squats to 8 inch box (very low for me)
bar x 5
bar x 5
135 x 8
225 x 5
315 x 5

SLDL
135 x 10
225 x 10
315 x 10

leg extensions
150 x 15

leg curls
110 x 15

Cardio
eliptical for 30 min

mike95763
12-17-2011, 02:20 PM
Saturday

2 board press straight weight

bar x 10
bar x 10
95 x 8
135 x 8
185 x 5
225 x 5
275 x 3
added boards
315 x 3
365 x 1
405 x 1
425 x 1
455 x miss

had an off day today, hopefully it gets better once my body acclimates to actually doing cardio again.

tried on new 3-ply katana
535 x 1 (about a 5 board)
585 x 2 (close to a 2 board)

new 3-ply katana felt great, will probably be close to touching next week when we actually shirt up.

Swiss bar against mini bands to manpon
125 x 8
215 x 6
215 x 6
265 x 5

Tried on new single ply katana. Barely got it on, but did eventually managed to squeeze in with lots of help. Just tried it on and stretched it out a little bit. I think it will work, but it is very very tight.

ThomasG
12-17-2011, 06:53 PM
Good luck with the new shirt. I'm Jelly you guys have a Swiss bar.

mike95763
12-19-2011, 02:39 PM
Monday afternoon cardio - 30 min on the eliptical.
3.5 miles, 555 calories -- not too bad for a fatty, of course my deadlift training tonight is probably going to suck now.

mike95763
12-20-2011, 08:57 AM
Monday night Me lower

reverse band deadlifts (-165 lbs at bottom, deloaded at top)

225 x 5
225 x 5
315 x 5
405 x 3
495 x 1
585 x 1
635 x 1
675 x miss
Should have had 675, cardio is still messing up my lifting.

Straight weight squats with briefs
235 x 5
235 x 5
325 x 5
415 x 5
505x 1
595 x 1
645 x miss
managed to touch the box on 595 and 645, but still need to work on keeping my lower back arched. I'm rounding to get depth and loosing most of the help I get from the briefs.

mike95763
12-21-2011, 10:36 PM
Wednesday DE bench

I couldn't get any time at work to lift because of a lunch meeting so I just had to do what I could at home.

bench
bar x 10
140 x 10
230 x 8
320 x 5
320 x 5
added slingshot
390 x 5

triceps extensions
50 x 15 x 2

mike95763
12-22-2011, 02:09 PM
Thursday, light lower

hack squat machine thingy
135 x 10 narrow
135 x 10 wide
245 x 10 narrow
245 x 10 wide
300 x 5 wide

Good girl/bad girl machines
not sure what weight, mostly just trying to stretch out my hips

Leg extensions
150 x 15

SLDL
135 x 20

Calf machine thingy
some weight x 15 or so

Work keeps intruding on training. I had to go very fast and skip cardio because I only had about a half an hour to train. At least I got something done.

ThomasG
12-22-2011, 02:24 PM
hmmm interesting workout.... Have you been to the new gym yet?

mike95763
12-23-2011, 09:18 AM
Have you been to the new gym yet?
Still haven't been to the new gym yet. We started training over at elite so I still haven't had occasion to stop by. I want to check it out soon though.

hmmm interesting workout....
my knees have been bugging me a bit more than normal lately so I went back to some of the things I used to do for rehab. Also I wanted to try to stretch out my hips a bit just to try working towards better squat form.

mike95763
12-24-2011, 02:44 PM
Saturday, ME bench

bar x lots
added chains
bar x lots
95 x 10
135 x 8
185 x 5
225 x 5

added 2 board
275 x 3

added slingshot
315 x 3
365 x 1
405 x 1

put on 3-ply Katana
475 x 1 to 2 board
515 x 1 to 1 board
565 x miss (dumped low. had to take off the shirt because I lost feeling in my left hand and when I put it back on it wasn't quite set properly)
605 x 1 to 1 board (~665 on the board, 725 at lockout, big PR, 555 was my previous best back in July. 605 felt pretty smooth, but I decided to call it before I hurt myself for once)

Swiss bar for reps
125 x 8
added manpon
215 x 8
305 x 6
305 x 7

bar dips
bw x 10-15 not sure

ThomasG
12-24-2011, 02:56 PM
Nicccce. How much chain? Chain bench is probably my favorite.

mike95763
12-24-2011, 04:54 PM
Nicccce. How much chain? Chain bench is probably my favorite.

We use 160 lbs of chain, but it doesn't come all the way off the floor so it adds about 120 at lockout and around 60 or so at the chest. Chain benching is one of my favorites as well, raw or shirted. I get along pretty well with chains, bands are another story.

mike95763
12-27-2011, 11:08 AM
Monday ME lower

Squat heaven and hells (reverse average bands, -100 at the bottom, +160 lbs of chain)
bar x 5
bar x 5
bar x 5
145 x 5
added reverse bands
235 x 5
added chain
235 x 3
325 x 3
435 x 1
525 x 1
added briefs
525 x 1
575 x 1
615 x 1
665 x 1
665 x 1
665 x 1
665 x 1
665 x 1 never got all the way down in my briefs, but the last one was pretty close.

rack pulls
315 x 6
315 x 6
405 x 6
495 x 4
495 x 3

mike95763
12-28-2011, 03:52 PM
Wedesday shoulder rehab

bench
bar x 20
95 x 20
135 x 20
185 x 20

lat pull downs
100 x 20

face pulls
100 x 20

overhead dumbell press
35s x 20

machine delt flys
95 x 20

lateral raises
10s x 20

curls
25s x 20

cardio
25 min on the elliptical

mike95763
12-29-2011, 07:41 PM
Skipped training today for some ART on my shoulder. Feels a little better now. Will do some light upper back rep work tomorrow and throw in some SLDL and light squats.

mike95763
12-30-2011, 02:18 PM
Friday

Rotator cuff warmup stuff

SLDL
bar x 10
135 x 10
225 x 6
315 x 6
405 x 6

Ghetto GHR
bw x 10 x 3

hack squat machine
180 x 30

leg extensions
150 x 15

lat pull downs
150 x 15

curls
30s x 15

wanted to do more, but my lower back is still fried from Monday's workout. Shoulder is feeling better.

mike95763
12-31-2011, 05:35 PM
Saturday

Bench press, 2 board with chains and reverse bands (reverse bands take off ~80-100 at the bottom and chains add 120 at the top)

bar x 10
bar x 10
added chains
bar x 10
added reverse bands
245 x 5
295 x 5
335 x 3
385 x 3
425 x 1
445 x miss (slipped on the bench a bit and got really loose)
445 x 1
455 x 1
470 x miss (lost tightness again)
470 x 1 (PR 590 at lockout)
480 x miss (just couldn't lock it out)

Straight weight bench with single ply katana (just breaking it in a bit)
535 x 3 narrow grip 4 board
535 x 5 ring finger on the ring 4 board
535 x 3 full wide 4 board
535 x 3 full wide 3 board

Size 46 katana is super tight, but it looks like it will be useable after lots of slow breaking in

Chaos bench
3 sets

lat pull downs
185 x 10

shoulder feels even better after lifting today.

mike95763
01-02-2012, 10:38 PM
Monday night ME lower

deadlifts against bands (quaded minis that add ~225 at the top)

135 x 5
135 x 5
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1 (PR 680 at the top)
475 miss

squats
135 x 5
225 x 5
315 x 5
405 x 5
405 x 8

ab stuff

mike95763
01-03-2012, 03:22 PM
Tuesday upper back stuff

bent rows
bar x 10
135 x 10
225 x 10
245 x 10

reverse peck deck
50 x 10 x 2

lat pulls
180 x 10
220 x 10

machine deltoid flys
105 x 10 x 2

face pulls
120 x 10 x 2

seated rows 135 x 20

dumbell curls
45s x 10

cardio
22 min on the eliptical

ThomasG
01-03-2012, 03:44 PM
I cringe at quaded minis. That must have been hell on the hands.

mike95763
01-03-2012, 04:55 PM
Quaded minis are very hard on the hands. I hate pulling against bands. Yesterday was actually a pretty good day for me as I usually suck at going against bands.

We're doing squats with the SSB + 160 lbs in chains next Monday at 8 pm. Are you going to be able to come? We need someone to keep Tye humble on squat days.

mike95763
01-04-2012, 04:31 PM
Wed. DE bench (shoulder rehab)

bench
bar x 20
95 x 20
135 x 20
185 x 20
225 x 20

laying down rotator cuff stuff
20s x 10 x 3

standing rotator cuff stuff
20s x 10 x 3

seated overhead dumbell press
50s x fail (I can't believe how weird this felt after the rotator cuff work. The weight felt super light but I couldn't move it)
30s x 10

lateral raises
20s x 20

front raises
20s x 20

triceps push downs
3 sets of 10-20

I really need to do more rotator cuff work. After just doing some relatively light stuff I could barely move my arms.

mike95763
01-05-2012, 03:15 PM
Thursday

squats
bar x 5 x 3
135 x 5 x 2
225 x 5

front squats
135 x 5 x 2

supersets of front squats then back squats
225 x 5 front 225 x 5 back
225 x 5 front 225 x 5 back
275 x 5 front 275 x 5 back

easy ghetto GHR
bw x 20

decline situps
bw x 25

leg extensions
125 x 20

leg curls
125 x 25

The front/back squat supersets absolutely sucked. My lower back got so fatigued I could barely stand up and it hurt to sit down because of the lactic acid build up.

mike95763
01-07-2012, 02:51 PM
Saturday

Bar x 10

added 100 lbs of bands
bar x 10
95 x 8
135 x 5
225 x 3
added 2 board
275 x 3
315 x 1
added slingshot
365 x 1

added 3-ply katana
455 x 1 (2 board)
535 x 1 (1 board)
625 x 1 (1 board) 725 @ the top, tied my Overkill PR. Might have had more, but stopped because I couldn't feel my hands any more from the sleeves of my shirt being so tight.

pull downs
135 x 15 x 2

standing rows
150 x 10 x 2

face pulls
150 x 10 x 2

floor press with chains
bar x 10
135 x 5
225 x 3 (stopped because my shoulder hurt)

no more floor presses until my shoulder feels better.

mike95763
01-10-2012, 08:45 AM
Monday

SSB + 160 lbs of chain

bar x 5
bar x 5
170 x 5
260 x 3
added chain
260 x 1
170 x 1
260 x 1
310 x 1
350 x 1 (510 at the top, came up pretty easily)

added briefs
400 x 1
440 x 1 (600 at the top)
490 x miss (should have taken a smaller jump. 440 felt pretty easy, but I couldn't stay upright with 490)

deficit deads (conventional)
135 x 5
315 x 5
405 x 1
405 x 4
405 x 7

Ab stuff

mike95763
01-10-2012, 03:11 PM
Tuesday

barbell rows
bar x 10
135 x 10
225 x 6
275 x 6
315 x 6 (I need to bring my straps for this next time)

pull downs
140 x 10
200 x 6
250 x 6
290 x 6 (full stack)

standing crunch
140 x 10
180 x 10
180 x 10

face pulls
140 x 10

machine deltoid flys
105 x 15

dumbell hammer curls
40s x 10
45s x 6


Treadmill
walk/run for 20 minutes. Mostly walked, averaged ~12 min/mile.

mike95763
01-11-2012, 01:20 PM
Wednesday

Bench
bar x 20
95 x 10
135 x 10
185 x 10
225 x 10
275 x 10

rotator cuff stuff
laying down
20s x 15
20s x 10
15s x 10

standing
20s x 15
20s x 10
15s x 10

external rotation
15s x 10 x 2

Lateral raises
20s x 10 x 3

skull crushers
bar x 25

Tate extensions
45s x 15

Done, really tired today and sick of my shoulder hurting.

ThomasG
01-11-2012, 01:32 PM
Shitty about the shoulder, is that why you're not speed benching?

mike95763
01-11-2012, 01:47 PM
Yeah, that's why no speed bench. I've just been trying to do lots of lighter weight reps and rehab stuff on my DE days. I think it might be getting better, it is just being really slow about it.

mike95763
01-12-2012, 03:15 PM
Thursday

Warm up on hack squat machine

Front Squats
135 x 5
185 x 5
185 x 5
225 x 5
275 x 5

leg curls
130 x 20
150 x 10

leg extensions
130 x 20

cardio
eliptical 20 min

mike95763
01-13-2012, 04:55 PM
Lifted and carried fifty 40 lb bags of salt about 50 yards in stacks of 4 bags at a time. I'm counting that as gpp. My lower back seriously needs some time to recover. The muscles are still tired from front squats and deficit deads earlier in the week.

mike95763
01-14-2012, 02:37 PM
Saturday

Bench
bar x 10
added mini bands (65 lbs at the top)
bar x 10
95 x 8
135 x 5
185 x 3
added manpon
225 x 3
275 x 1
315 x 1
365 x 1
385 x 1
405 x miss
405 x miss (too big of a jump, didn't have a PR for this lift so didn't know where I would end up)

switched out manpon for 2 boards
225 x 6
315 x 4
315 x 5

earthquakes
x 10 x 3

lat pull downs
180 x 10
205 x 10
205 x 10

face pulls/rows
stack x 10 then x 15 for 3 sets

rotator cuff stuff/light overhead press/lateral raises

band extensions

mike95763
01-17-2012, 08:59 AM
Monday


deadlifts +100 lbs of chain
135x5
added chain
135 x 3
225 x 3
added briefs
315 x 2
405 x 1
455 x 1
500 x miss
495 x miss
took the stupid briefs off
315 x 1
405 x 1
455 x 1
495 x 1
515 x 1
545 x miss (just barely couldn't lock it out)

low box squats (~2 inches below parallel)
135 x 5
225 x 5
315 x 5
315 x 10

I really need to figure out deadlifting in gear. So far I loose nearly 100 lbs in my briefs compared to raw.

icedutah
01-17-2012, 09:59 AM
You need tight stetchier briefs. Not 2/3 ply Overkill ones ;)

mike95763
01-17-2012, 11:39 AM
You need tight stetchier briefs. Not 2/3 ply Overkill ones ;)

Yeah, I'll be going back to my modified single ply Centurion for now. I really do need to get something specific to pulling though at some point. Maybe you could convice Ken to send you a free Titan Velocity and then pass it on to me :)

mike95763
01-18-2012, 01:52 PM
Wednesday

Bench
bar x 20
95 x 10
135 x 8
185 x 5
225 x 5
275 x 5
315 x 8

seated rows
100 x 10
200 x 10
290 x 10

standing crunch
140 x 10
180 x 10

seated overhead dumbbell press
55s x 10 (shoulder still feels really weird doing these so I stopped here)

rotator cuff stuff
20s x 10 for 3 different movements

lateral raises
20s x 15

pull downs
100 x 15

face pulls
120 x 10

tate extensions
55s x 10

bar dips
bw x 25

mike95763
01-20-2012, 08:54 AM
Thursday

front squat
135 x 5
135 x 5
135 x 5
185 x 5
185 x 5
225 x 5
275 x 3 (Couldn't stay upright anymore. My lower back is super fatigued)

leg press
6 plates, a few sets, lots of reps, as much range of motion as possible

rack pulls
315 x 5
405 x 5
495 x 5

leg curls
150 x 10

calf thingy

feeling super fatigued. I need more sleep.

mike95763
01-21-2012, 05:24 PM
Saturday

Bench
bar x 10
95 x 10
135 x 6
185 x 3
225 x 3
275 x 1
315 x 2

added 2 board
365 x 2

added slingshot
425 x 1

put on 3-ply katana
565 x 1 (2 board)
655 x 1 (1 board)
655 x miss (touched, but had to dump a bit to do it. Shirt still needs some breaking in)

put on 1-ply Katana
625 x 1 (2 board)
655 x 1 (2 board)

done, had to get home to watch the kids so my wife could leave.

New goal for June 09 WABDL competition -- cut down to 198 and break the all time single ply bench press record of 650 lbs

ThomasG
01-21-2012, 05:29 PM
Nice benching! Why shirt change during the session? Are you doing the May meet in Vegas?

mike95763
01-21-2012, 05:58 PM
Hey Thomas, I changed shirts for two reasons. First, my hands were completely numb from my 3-ply, and second, they are both new and I need to break them both in. Right now I am planning on the May competition to be my first full power meet back since my knees broke. Even if I don't end up squatting I will go for bench.

ThomasG
01-21-2012, 06:37 PM
Suhweet! I think I'm going to do that one as well.

mike95763
01-24-2012, 08:56 AM
Monday

Squats
bar x 5
bar x 5
bar x 5
145 x 5
235 x 5
345 x 3

added briefs and belt
435 x 1
525 x 1
615 x 1

added knee wraps
685 x 1
705 x 1 (I think this is a 140 lb PR since I haven't done straight weight squats in briefs in a few years)

Did a little MMA grappling afterwards with a team mate for GPP. It's amazing how tiring it is to throw someone around.
Awesome day, squats felt great, even 705 felt reasonably light. To be fair though the squats would have passed in the SPF, but not most federations.

mike95763
01-24-2012, 02:44 PM
Tuesday

bent barbell rows
bar x 10
135 x 10
225 x 6
275 x 6
315 x 6

pull downs
120 x 10
200 x 10
290 x 10

face pulls
140 x 20

standing crunch
120 x 10
180 x 10
200 x 10

machine rear delt flys
120 x 10
165 x 10

dumbbell curls
50s x 15

shrugs
180 x 20

cardio
treadmill 25 min

Workout felt pretty good today. Cardio after squatting heavy last night killed my legs, got the worst cramp in my lower quad that I've ever had.

mike95763
01-25-2012, 02:32 PM
Wednesday

Bench press

bar x 15

added mini bands
bar x 10
135 x 3 narrow grip
155 x 3 x 2 narrow grip
175 x 3 x 3 medium grip
185 x 3 x 3 wide grip

added slingshot
225 x 6
275 x 6
325 x 6

rotator cuff stuff

Had to stop because my right arm/shoulder was killing me -- probably from squats on Monday. Benching always kills my arms after straight weight squatting.

mike95763
01-26-2012, 03:30 PM
Thursday

Front Squats (with belt)
bw x 10
bar x 10
135 x 5
225 x 5
275 x 5

this is much easier with a belt on

decline situps
bw x 20

hack squat machine
150 x ~40

leg curls
90 x 20

calf machine thingy

cardio
stair climber treadmill thingy 25 min

K Y L E
01-27-2012, 07:55 AM
Wow, I read your posts from the beginning of your log, and read the ones at the end, congratulations on the huge strength increase over the past 2 years

mike95763
01-27-2012, 12:05 PM
Thanks Kyle. It's been an interesting couple of years and I had a pretty major setback with an injury, but I've been very lucky to fall in with a great crew of elite lifters who have really taught me how to train. It's amazing how fast improvements can come when one trains consistantly and correctly.

ThomasG
01-27-2012, 12:42 PM
You need stronger front squats.

mike95763
01-27-2012, 12:51 PM
You need stronger front squats.

I'm working on it. My main issue is keeping the bar racked, but since I started doing them on my light day I've been better at staying upright on both front and back squats. I should try going heavy one time on front squats, I still haven't done anything that felt difficult since it is a light day thing (although they do kill my lower back, especially when we deadlift on Monday). I bet I'd be good for around 405 though. I'll have to try it and find out.

PS your geared bench sucks ;)

ThomasG
01-27-2012, 01:50 PM
lol. If you could get 405 I retract my statement a 405 FS is damn good. Once I got really strong at front squats I started controlling my back squats so much easier. I don't have problems falling forward with the SSB anymore either.

mike95763
01-28-2012, 12:51 PM
Saturday

Bench with lots of band tension (two sets of monster minis -- 190 lbs at the top)

bar x 10
added 1 set of monster minis
bar x 8
95 x 5
135 x 5
added 2nd set of monster minis
added 3 board
135 x 3
185 x 3
225 x 1
260 x 1
295 x 1
315 x miss
305 x 1

added slingshot
315 x 3

crazy amount of band tension, the lift felt super weird

took off bands
335 x 6 (3 board)
355 x 6 (3 board)

added slingshot
425 x 6 (2 board)

lat pull downs
135 x 10 x 2

standing rows
195 x 10 x 2

face pulls
195 x 10 x 2

ThomasG
01-28-2012, 05:33 PM
Damn that's a lot of tension!

mike95763
01-28-2012, 08:47 PM
It was definately a crazy amount of tension. If you didn't stay super tight you got stapled to the board (that actually happened to Lance as soon as we put the second monster mini on). I still hate using the 3 board though. For some reason I can't get used to it. It always feels like I'm done with the eccentric portion of the lift before I am ready to push. My timing is much better on lower boards/full range stuff.

icedutah
01-29-2012, 04:10 PM
The tension was awesome! That lift is a keeper =)

mike95763
01-31-2012, 09:02 AM
Monday

Deads
135 x 5
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1
added single ply suit
545 x 1
585 x 1
635 x miss

I got pretty sick this past weekend so I didn't have as much energy as I wanted and just called it a day. The 635 should have gone up, next time I guess.

mike95763
02-04-2012, 01:32 PM
Saturday

Bench
bar x 10
95 x 8
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 1 (2 board)
405 x 1 (3 board)
455 x 1 (3 board)
505 x 1 (3 board + slingshot)

added 3-ply Katana
605 x 1 (2 board)
655 x 1 (1 board)
680 x miss (never got tight, couldn't get it off the board)
680 x 1 (1 board) PR
685 x 1 (1 board) PR

shirt off
425 x 5 (slingshot + manpon)

Ended up being sick pretty much all week. Still felt pretty weak today, but had a good day anyhow. I lost enough weight that my shirt was super loose. I managed to put it mostly on and take it off by myself, usually getting the thing off is a workout on its own. I'm ready to get back into the gym this week and start getting stronger again.

mike95763
02-07-2012, 08:45 AM
Monday

SSB squats + 200 lbs of band tension
bar x 8
bar x 5

added bands
bar x 5
130 x 5
170 x 3
220 x 3
260 x 3
310 x 1
350 x 1

added briefs
400 x 1
440 x 1
490 x miss

SSB with that much band tension sucks.

Rack pulls
225 x 6
315 x 6
405 x 6
495 x 6
585 x 3

Done, still need to up the assistance work, but I totally ran out of gas after this workout.

mike95763
02-07-2012, 02:32 PM
Tuesday

lat pull downs
100 x 10
200 x 10
290 (stack) x 10

standing row/face pull
150 x 10/130 x 10
150 x 10/130 x 10

standing crunch
140 x 10
180 x 10
200 x 10

machine deltoid flys
120 x 15

dumbbell curls
40s x 10

cardio
treadmill 25 minutes, ran for ~13. Most I've run since knee surgery, my lower quads are killing me where the doctor split the muscle.

mike95763
02-08-2012, 05:13 PM
Wednesday

Bench
bar x 10

added mini bands (+~75 at the top)
bar x 10
155 x 3 x 3 (narrow grip)
185 x 3 x 3 (medium grip)
205 x 3 x 3 (wide grip)

added slingshot
275 x 5
315 x 5
365 x 4 (~440 at lockout, might have had 5 but didn't want to miss without a spotter)

skull crushers
95 x 10
115 x 10

Tate extensions
55s x 10

rotator cuff stuff
25s

mike95763
02-09-2012, 03:08 PM
Thursday

Front Squats
bar x 5
bar x 5
135 x 5
225 x 3
275 x 3
315 x 1
365 x 1 - I hate that 365 feels heavy in this lift. Hopefully I'm still tired from Monday night's SSB/rack pull workout.

Back Squats
405 x 5
405 x 5 - very easy, strange that moving the weight a few inches makes such a big difference.

Standing crunch
140 x 10
180 x 10 - would have done another set, but I got a really really bad cramp in my abs and I didn't want it to come back once it finally left

calves

leg curls
150 x 15

Not to bad of a workout considering how tired and sore I feel. Started dieting on Monday trying to get down to ~208 so I can easily cut down to 198s and go for a shot at the all time single ply bench record. BW as of monday was 221, after three days I am already feeling the dieting, I am getting/staying sore from my workouts for the first time in a while.

mike95763
02-11-2012, 12:13 PM
Saturday

Bench
bar x 10
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1

added 2 board
365 x 1
405 x 1
430 x 1
455 x 1 PR

put on 1-ply katana
515 x 3 (3 board)
585 x 2 (2 board)

reverse band press for reps to a 2 board
425 x 6
425 x 6
added slingshot
475 x 6

triceps extensions
40s x 10
55s x 10

earthquakes (170 lbs of band tension and 70 lbs of weight swinging)
3 sets of 10-15

rotator cuff work

lat pull downs
135 x 10
180 x 10
225 x 10

mike95763
02-13-2012, 10:40 PM
Monday

Reverse band deads (reverse bands take off ~100 on the ground and deload just before lockout)
semi sumo stance
225 x 5
315 x 5
405 x 5
495 x 1
585 x 1
640 x 1 (PR)
665 x miss

my hips are super fatigued and very painful. Should have had more.

switched to conventional to take the stress off hips
535 x 6
535 x 6

squats
135 x 6
225 x 6
315 x 6
405 x 6
405 x 12

mike95763
02-14-2012, 10:36 PM
Tuesday

Bent Barbell Rows
bar x 10
135 x 10
185 x 6
225 x 6
275 x 6
315 x 6

pull downs
120 x 15
200 x 10

standing rows
100 ish x 15

face pulls
140 x 20

standing abs
140 x 10
180 x 10
200 x 10

curls
55s x 10

cardio
treadmill x 27 min (actually ran for 20 min)

mike95763
02-15-2012, 03:22 PM
Wednesday

bench
bar x 15

added mini bands
bar x 10
155 x 3 x 3 (narrow)
175 x 3 x 3 (medium)
195 x 3 x 3 (wide)

added slingshot (kept bands on)
225 x 5
275 x 5
315 x 5
365 x 4

skull crushers (kept bands on)
bar x 10
75 x 10

rotator cuff work

lateral raises
25s x 15

dumbbell skull crushers
55s x 10

mike95763
02-16-2012, 02:33 PM
Thursday

SLDL
135 x 10
225 x 5
315 x 5
405 x 5
455 x 5

Hack squat machine thingy
205 ish x 15-20 (narrow stance)

Ghetto GHR
bw x 10

calf exercises
180 x 10 x 2

leg extensions
150 x 15

My back, legs, hips, etc are still fried from Monday. Everything felt heavy.

ThomasG
02-16-2012, 10:23 PM
How's the shoulders and hips been doing?

mike95763
02-17-2012, 12:00 PM
How's the shoulders and hips been doing?

My shoulder hasn't really changed much since I hurt it. It hasn't gotten much better, but no worse either. I figure I'll just ignore it for now unless it starts getting worse. I think the extra rotator cuff stuff might be helping a bit. My hips hurt pretty much all the time, but it is just because I keep trying to squat wider and wider. I took this week off from squatting wide and they seem to be getting quite a bit better. Front squats really hurt them because I have to go wide to stay upright enough to keep the bar racked. How about you? I haven't seen too much in the way of journal updates lately, has your elbow been keeping you from lifting again?

ThomasG
02-17-2012, 12:12 PM
No my elbows have been getting better. Waiting for my trigger wheel to get here too!

Do you do any lateral training for hips? I've thrown out both my hip flexors which sidelined me for months. Lateral work with the sled and bands has helped a lot.

mike95763
02-17-2012, 01:08 PM
No lateral work. If you have a video of the exercises that helped and can post it for me that would be great. I will try anything that could help. Mostly I've been working on stretching as much as possible. That has helped a bit. I think I'll get there eventually, it has just been a long and relatively painful trip so far.

mike95763
02-20-2012, 01:50 PM
Saturday

Bench
Bar x lots
bar x lots
95 x 8
135 x 8
185 x 5
225 x 5
275 x 5
315 x 3
365 x 1
added slingshot
405 x 1

added 3-ply Katana
565 x 1
605 x 1 touched
635 x miss touched
655 x miss touched

first time I've touched and pressed anything in the 3-ply katana. This is the most painful shirt I've ever touched in. It's still too much of a fight to get down so I'm not able to lock out as much as I should be able to once the shirt gets broken in a bit more.

took off the 3-ply and put on the 1-ply katana

555 x 2 (2 board)
535 x 2 (2 board)
535 x 2 (2 board)

mike95763
02-20-2012, 11:10 PM
Monday Night

Squats (Heaven and Hells -- reverse average bands with 160 lbs of chain. Takes off ~ 30 at the bottom and adds 160 at the top).

bar x 5
bar x 5

added bands
255 x 5

added chains
255 x 5
305 x 5
345 x 3
395 x 1
435 x 1
485 x 1
535 x 1 (raw PR)

added briefs
595 x 1
635 x 1
675 x 1 (10 lb PR)

added wraps
725 x 1 (60 lb PR)
750 x miss (came a bit to far forward and couldn't finish)
740 x 1 (75 lb PR, 900 lbs at the top, ~710 on the box. Best squat of the day by far).

4 inch deficit SLDL
135 x 6
225 x 6
315 x 6
315 x 7

Done, great day lifting. I held by far the most weight I've ever had on my back and smoked it. I wish every day could be like this.

mike95763
02-21-2012, 03:07 PM
Tuesday

Chest supported rows
70 x 10
105 x 10
140 x 6
175 x 6
210 x 6

parallel grip pull downs
100 x 10
200 x 6
290 x 6

standing crunch
140 x 10
200 x 10
200 x 10

face pulls
100 x 10
120 x 10

deltoid flies (machine)
150 x 10

dumbbell curls
55s x 10

treadmill
3 miles in 26 minutes, not terribly fast but first time running nonstop for a mile since I hurt my knees almost 3 years ago.

ThomasG
02-21-2012, 03:33 PM
Why are you running 3 miles?

ThomasG
02-21-2012, 03:34 PM
No lateral work. If you have a video of the exercises that helped and can post it for me that would be great. I will try anything that could help. Mostly I've been working on stretching as much as possible. That has helped a bit. I think I'll get there eventually, it has just been a long and relatively painful trip so far.


http://www.youtube.com/watch?v=PyNFAOVMbqo&list=UUItibRrBAIEK0B_0DRJtU5w&index=4&feature=plcp

mike95763
02-21-2012, 03:47 PM
Why are you running 3 miles?

Still rehabbing the knees. The joints are pretty good now, but all the connective tissue in my knees/ankles/hips is still messed up. Every time I do something new I get pretty bad tendon/ligament pain in all those areas until I've done it for a few months. This is the first time I've been able to run any distance because the pain gets pretty bad pretty quickly. Every week that I have run so far it has gotten a bit better. I don't want to be a distance runner or anything, but I want to be able to run around with my kids as they get older. Also as a side bonus it has been helping my hips a bit.

Thanks for posting the video. I am going to try doing some things like that. Anything I can do to get my hips better is good. They are doing a bit better now. I think that the front squats for 3 or 4 weeks in a row was starting to get to them. I have to go a bit wider to stay upright with the weight and I think that was contributing to the hip pain.

mike95763
02-22-2012, 06:05 PM
Wednesday

Bench
bar x 10

added choked average bands (probably add ~120 at the top and only around 5-10 at the bottome)
bar x 10

added doubled minis
bar x 5 (felt like a ton of band tension)

135 x 3 x 3 (narrow grip)
135 x 3 x 3 (medium grip)
135 x 3 x 3 (wide grip)

loved this band setup. It probably adds ~190 at the top and only 50 or so on the chest. Feels great for speed work.


took off the bands and did a set of straight weight
275 x 14

skull crushers
135 x 10 x 2

rotator cuff work