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View Full Version : Mike Bishop training for USAPL raw nationals



mbb123
06-04-2009, 09:10 PM
First and foremost I give all the credit and Glory to The Lord God Almighty. If it wasnt for him i would not do what am doing. I started powerlifiting 2 1/2 years ago. I have come along ways and still see i can get better. Right now some of the accomplishments i have made is being ranked 2nd on powerlifitng watch in the 198lb raw weight class(right behind the super strong Ryan Celli). I am ranked in the top 10 in the 220 raw class also on powerlifting watch. i recently came in 1st in the total overall coeffcient lb for lb pro powersports in Nasa. my best total so far in the 198class raw is 1615 and a 1625 at 220. I should be able to increase this in the future. So my hopes are to one day get a couple of sponsor and go from there, but well see. thanks guys and God Bless!

mbb123
06-04-2009, 09:19 PM
couple of workouts from this week.

Tues. squats & deads all raw

squats warmups first
working sets
500x3
525x3
525x2 paused in the hole 2sec pauses
455x3 paused 2sec
got tired fast tonight, just did a meet last weekend so stopped here

deads offf racks 1inch below knees
405x2
535x2
605x1
705x1
800missed just to wor out tonight.

deads off 100lb plates stiffed legs
405x2
455x2
525x2 might be a pr cant remember

called it quits there, God Bless

mbb123
06-04-2009, 09:31 PM
workout from tonight, bodyweight 205

chest, lats, shoulders
i am doing bench twice a week so tonight was rough especially with a sinus cold.

bench warmups all raw
working sets
375x3 reps x 2 sets
395x2 reps x 2sets
435x1 negative rep

rolling tricep ext i think i am saying this right(i believe it is a westside movment)
35x10
40x10
45x10
50x10
55x10
60x10

front delt raises
25lb plate x10
35lb platex 10
45lb plate x 20

chest support hammer machine low rows
4pltsx10
6pltsx10

butterfly machine
stack x 35

tough workout with this sinus bug Praise the Lord i made it through. God Bless!

benno
06-05-2009, 01:07 AM
Phwoar, really big strong lifts bro. Keep at it, good stuff!

mbb123
06-06-2009, 12:40 PM
Phwoar, really big strong lifts bro. Keep at it, good stuff! thanks my friend.
Sat. 2nd squat seesion of the week.

squats -raw with kneesleeves
warmups up to 405
working sets
455x1
525x1
565x1
605x1
545x1 pause 2sec
475x5 pause 2sec reps

goodmornings
335x10
405x5

shrugs
515x5
605x5
705x5

rev. hypers
8x bwt and purple band
5xbwt and purple
10xbwt

situps on the rev. hyper
10xbwt and purple band and 45lb plate x 2sets

Praise the Lord i made it through today this sinus cold is killing me i couldnt breath today. thanks and God Bless!

Jason198
06-06-2009, 03:38 PM
Wow huge lifts.

mbb123
06-08-2009, 07:41 PM
Wow huge lifts.

thank you very much.

1st bench of the week(raw)

warmups to 315

working sets
1set 6 repsx330
2sets of 5 repsx355
1set of 375x3reps

wide grip tricep pushdowns
6 sets of 10reps x100

face pulls
3sets of 10x70

wide grip low cable rows
3sets of 10x200

thats it sinus still got me. thanks and God Bless!

mbb123
06-09-2009, 07:28 PM
nothing special tonight. feeling beat up from sinus cold.

front squats
135x10
185x5
225x3
275x3
315x2
365x2
405x2

speed pulls from floor
315x2
425x2
515x2

gotta get some rest , thanks and God Bless!

Brian999
06-09-2009, 08:03 PM
:omg: VERY strong!!!

benno
06-10-2009, 02:02 AM
nothing special tonight. feeling beat up from sinus cold.

front squats
135x10
185x5
225x3
275x3
315x2
365x2
405x2

speed pulls from floor
315x2
425x2
515x2

gotta get some rest , thanks and God Bless!

Haha, i'd be happy with those front squats thats for sure. Still strong as bro, keep smash'n it. Oh, and get better soonz! :)

mbb123
06-13-2009, 02:26 PM
thurs. night workout
seated shoulder press lockouts from a pin
225x3
275x3
315x3
365x3

standing strict military press
2x10repsx185

rolling db tri ext
35x10 40x10 45x10 50x10 55x10 60x10

seated cable front pulldowns to chest
3x10repsx200

todays workout (sat.)

squats (raw belt only)
warmups to 475

5repsx530
5repsx495 each one paused 2 sec

demolition deadlifts (all the way up, then let down to knees and back up, then let all the way down to floor is counted as 1 rep) very tough for my first time doing them.

185x10 reps 225x10reps

hammer strength hack squats
4plts per side x5 reps
5plts per side x5 reps

ab machine 3sets x10 reps

done getting to feel better from sinus cold. Praise the Lord!

mbb123
06-15-2009, 07:52 PM
light deload night

speed bench with mini bands
3repsx3setsx205 close grip
3repsx3setsx205 medium grip
3repsx3setsx205 wide grip

tri rope ext
65x10reps
75x10reps
85x10reps
95x10reps

reverse hands tri pushdowns
85x10repsx3sets

seated machine tri ext
150x10repsx3sets

upright bb rows
3setsx10repsx115

face pulls
3setsx10repsx85

db rows
140'sx8repsx3sets

that was quite a workout. felt like a cardio workout. thanks and God Bless!

mbb123
06-16-2009, 07:53 PM
tues. workout

rack deads from below knee
warmups to 405
500x2
600x1
675x1
715x1
775x1

shrugs
500x25

double overhand grip holds (terrible at this)
405x20sec hold
315x20sec hold

rev hypers
purple bandx8repsx2sets

rev hyper situps
purple band and 45pltx10repsx2sets

thats it decent night. God Bless!

benno
06-16-2009, 08:34 PM
tues. workout

rack deads from below knee
warmups to 405
500x2
600x1
675x1
715x1
775x1

shrugs
500x25

double overhand grip holds (terrible at this)
405x20sec hold
315x20sec hold

rev hypers
purple bandx8repsx2sets

rev hyper situps
purple band and 45pltx10repsx2sets

thats it decent night. God Bless!

Those are some mad rack pulls.. Good stuff bro!

mbb123
06-18-2009, 07:35 PM
Those are some mad rack pulls.. Good stuff bro!
thanks bro and God Bless!

tonights workout

rack bench lockouts 3-4 inches
405x3
495x3
585x2
605x1

seated shoulder pin press lockouts 3-4 inches
225x3
315x3
405x2
455x1
505x1
555x1

standing strict military
195x10reps

rolling db tri ext
40x10
45x10
50x10
55x10
60x10
65x10

reversed butterflie machine to work rear delts
120x10x3sets

seated hammer strength rows
8pltsx10repsx3sets

seated cable pulldowns vbar to chest
2setsx10repsx140

whew! that wore me out. I hope it pays off. thanks and Praise the Lord always!

mbb123
06-20-2009, 01:21 PM
sat. workout bwt-210
raw squats
135x10
225x5
275x3
315x2
365x2
405x2
475x1
505x1
540x5
405x5 paused butt 4-5 inches past parallel

3" deficit speed deads
325x3repsx9sets

hammer strength hack squats
12pltsx5repsx2sets

standing db side bends
90x10x3sets

seated ham curls
3setsx10reps

good workout the squats are getting better. thanks God Bless

AndrewK.Mangan
06-20-2009, 02:32 PM
Some awesome stuff going on here mike! great work, keep doing what your doing. One month left time to go get some!

mbb123
06-22-2009, 07:47 PM
Some awesome stuff going on here mike! great work, keep doing what your doing. One month left time to go get some!
Thanks my brother. You doing the raw nationals also? God Bless ya!

tonights workout DE

speed bench purple bands
close grip 185x3repsx3sets
med grip 205x3x3
reg grip 225x3x3

cable rope tri ext
4setsx10repsx95

seated machine overhead tri ext
220x10x3sets

standing bb rainbow presses (first time-tough!)
145x10x2sets
165x10x1set

reverse cable crossovers rear delts
150x10x3sets

seated cable rows to sternum
220x10x3sets

seated cable pulldowns to chest
180x10x3sets

nice workout felt like cardio for me though. Thanks and always Praise God!

mbb123
06-24-2009, 08:51 AM
last night workout

4" deficit straight leg deads
315x3
365x2
405x2
455x1
505x1
565x1 (little bend in legs for this one)

shrugs
625x10

reverse hypers
bwt+purple bandx10repsx2sets

reverse hyper situps
bwt+45plt+purple bandx10repsx2sets

short but sweet. thanks and God Bless!

mbb123
06-25-2009, 08:36 PM
tonights workout

ME workout

bench rack lockouts (2-3 inch lockout)
225x5
315x4
405x3
500x2
585x2
655x1
700x1 (i know for some people this is nothing, but it was major a acomplishment for me! Praise God!)

seated shoulder press lockouts (2-3 inches)
225x3
315x3
405x2
500x1
585x1

rolling db ext
45x10
50x10
55x10
60x10
65x10
70x10

front delt raises (with plates)
35pltx10
45x15
(2) 35 pltsx15

reverse butterfly for rear delts
120x10x3sets

seated hammer strength rows
10pltsx10repsx1set
8pltsx10repsx1set

seated front vbar pulldowns
150x10x2sets

thats it, whew feeling good hope evrything pans out. thanks and the Lord is awsome!

mbb123
06-29-2009, 09:21 PM
saturdays workout was very tough. went to a baseball game before i worked out. needless to say ended up getting dehydrated and have suffered for the last two days. But God is great and i am recovering and even made it throught two tough workouts(praise God!)

squats on sat.
135x10
225x5
315x3
405x2
475x1
550x2(stopped here was dehydrated and could not push)
425x5 pauses few inches below parallel

that was it i felt as if i would pass out, so went home and started drinking fluids.

tonights workout (still feeling effects of saturday)

DE night
speed bench with purple bands
185x3setsx3reps very close grip
205x3x3 close grip
225x3x3 med grip

cable tri ext vbar
85x10
100x10
115x10
130x10

cable reverse curl bar tri ext
85x10
100x10
115x10
115x10

seated machine tri ext
205x10
230x10
250x10

upright bb rows
115x10
115x10
135x10

db side laterals
30x10
35x10
40x10

db rows
130x2setsx20reps

thats it boy i am exhausted. still feeling the effects of dehydrating. spent 30 minutes talking tonight with two other friends, but i didnt mind tonight because we were talking about our Lord Jesus Christ and there isnt anything better than that! thanks and God Bless!