Mick Manley's road to the top

[Mick Manley]

Im 24 years old, ive been powerlifting at BIG IRON for almost 2 years now. My best meet lifts are 788,423,633.

My best gym lifts are 800, 475, 675. I am currently training for a meet on apr 17 in omaha, ne. I compete in the 165/181 weight class.


mon 3-1-10

bench
warmup
3board
405x2
455x2
495x2
525x2
2board
475x2
455x2

decline
225x5
275x5 2 sets

flys
3x12
standing shoulder dbell press
35x8
45x8
50x8

seated rear delts
60x10 3 sets
face pulls
3x15

[Mick Manley]

tues - 3-2-10
cardio
20 min, 15 incline 2.0 mph
10 min, start at 2.6mph 15 incline, go up .1 every 2 min

foam roll, stretch

[Mick Manley]

weds
dead
deloaded this week due to my max pull last week
405x6 4 sets

sldl
315x5 2 sets
then i did basically a sldl, but you do the rep, then go half way down and back up as one rep, 315x5

abs
decline
100x10
200x10
275x10 strip 75
200x10 strip 100
100x10 strip 100
bwx10

dbell rows
100x12
130x12 2 sets
pulldowns
2x10
low rows
3x10

[Coke]

You have some damn good totals man...ought to do great in the upcoming meet.

[Mick Manley]

You have some damn good totals man...ought to do great in the upcoming meet.

thanks bud! well see it mite not be till june now.

[Mick Manley]

3-4-10
tris
cbgp with red band under bench
225x2
275x2
4board
315x2 3 sets

pushdowns
3x12
then just a bunch of random stuff

[Mick Manley]

3-5-10
bis 6 sets
cardio
cardio
20 min, 15 incline 2.0 mph
10 min, start at 2.6mph 15 incline, go up .1 every 2 min

foam roll, stretch

[Athos]

I'm glad to see you posting on here Mick! I'm familiar with you as I follow Caslow's training and have gotten a lot of help from him. You are definitely one of the best out there at 165, I'm looking forward to seeing your template and Big Iron training ideas!

[jackh]

do you do the real high incline cardio for your calves?

[Mick Manley]

I'm glad to see you posting on here Mick! I'm familiar with you as I follow Caslow's training and have gotten a lot of help from him. You are definitely one of the best out there at 165, I'm looking forward to seeing your template and Big Iron training ideas!


I dunno about all that, but thanks!

[Mick Manley]

do you do the real high incline cardio for your calves?


i do it to keep the intensity low, but still burn cals.

[Mick Manley]

3-6-10
squats

warmup
415x5 off the box right below parrelel 3 sets
505x5 " "" reverse bands
555x5 "" "" 2 sets
in wraps and belt
gms
185x8
225x8
275x8
315x6

kneeling ab wheel x 10
standing x 10
add weight vest
kneeling x 18
kneeling x 18 ab emphasis

leg extensions
3x10

[marty22877]

you're my hero

[Mark!]

Awesome awesome lifting. I'm gonna give that high incline no intensity thing a shot. I usually hit 6.0 incline at around 3.0 and that keeps my heart rate around 120-130.

[Coke]

Impressive squats and GMs bro.

[Mick Manley]

thanks guys!

3-7-10
cardio same as always
foam rolling and stretching!

[Mick Manley]

3-8-10

bench
warmup
3board
405x2
455x2
485x2
530x2
2board
480x2
1.5board
460x2

decline
225x5
275x5
290x5

chest machine
3x12
rear delt dbell thing
45x10
60x8
75x8
wide grip upright rows
1x15
2x10
rope face pulls
3x15

i felt pretty good today, my 530 for a double was easier than my 525 for a double last week! my shoulder is a little beat up but ive been doing doggcraps shoulder stretching exercise and i think its really working. my tendonitis wasnt near as bad as last week either. The meets been cancelled for apr 17, so my next meet is senior nationals june 6th

[Coke]

You lift with an awesome team Mick, can't go wrong in that enviroment!!

[Mick Manley]

You lift with an awesome team Mick, can't go wrong in that enviroment!!


thanks, i couldnt do what i do without them!

tues 3-9-10 cardio, same as always

stretching /foam roller

im trying to gain some weight so ill log my food from yesterday n today

meal 1 raw egg shake
780 cals 80 protein

meal 2
spaghetti and meatballs, dont know exact cals, its 2 servings of noodles and 2 huge meatballs, so i figured about 800 cals about 50 protein
meal 3
hot dog and raw egg shake
1090 cals 90 protein
meal 4
half a mr goodcents sandwich and a can of tuna
700 cals, 50 protein
meal 5 pwo shake
360 cals 40 protein
meal 6
half slab of ribs and a corn bread muffin
dont know exact cals, but im guessing at least 700 and at least 40 protein

then i had some skittles prolly 200 cals worth :)

4600 cals 350 cals
tuesday

meal 1 raw egg shake
780 cals 80 protein
meal 2 .5 lb burger w cheese
660 cals 48 protein
meal 3 raw egg shake
780 cals 80 protein
meal 4 .5 lb burger w cheese
660 cals 48 protein

meal5
1.5 serving fritoes
spirals mac n cheese
raw egg shake
gatorade

1720 cals 100 pro

this is all ive had so far. on non training days i try to eat no carbs until after i do cardio, to try and keep the fluff off from the garbage i eat on training days.

[muscle_g]

Hey man, it's great to see a BigIron guy on here!!! I'll definatly be following this!!

[kutt3r]

Nice work son... crappy about the meet date moving...

Was wondering where you wondered off to :clown:

Are you actually gaining any weight or still having trouble keeping it up? (I think you are the only guy I know that can lose weight on 4k+ calories...)

Will be keeping up with your log here.

[Mick Manley]

Nice work son... crappy about the meet date moving...

Was wondering where you wondered off to :clown:

Are you actually gaining any weight or still having trouble keeping it up? (I think you are the only guy I know that can lose weight on 4k+ calories...)

Will be keeping up with your log here.


Hey man, it's great to see a BigIron guy on here!!! I'll definatly be following this!!

thanks guys!

im stagnent on weight but im going to start putting a shake next to my bed n drink it when i wake up to peee!

[Mick Manley]

3-10-10
deads

i do a 10week dl cycle, so right im just sort of doing work with light weights

440x3 3 sets with briefs

405x4 4 sets no briefs or belt

1 arm dbell rows
100x15
130x8
140x16

abs on decline bench
100x10
200x10
245x10 strip 45
200x10 strip 100
100x10 strip 100
bw x 10

low rows
3x10

my food yesterday was bad, i dropped a whole rag shake all over the bathroom! i was pissed cus it was at work too!

meal 1

shake 780 80 pro

meal 2

tuna, burrito, fritoes, hot dog and mini chocolate chip muffins
1030 cals about 40 protein hahahaha

meal 3
tuna and 2 pop tarts, this is where id normally have a shake too but it spilled

meal 4 double cheese burger
500 cals 30 protein

pwo
just waxy, forgot protein 120 cals

meal 5

500 cals worth of fries, skittles, jerky and gatorade

pry like 900 cals and 40 protein

i was amazing tired, i cut out on lifting early too, i ate n was out by 10oclock!

[mchicia1]

Insane numbers for your weight...what are your best raw lifts?

[Mick Manley]

Insane numbers for your weight...what are your best raw lifts?

i havent maxed out raw squat for a long time, i did 515 a long time ago, but it was probably high, i benched 280 like 2 monthes. I did 500 for 10 on dead 3 weeks ago, but never really for a max single in years, my best ever was 570 a few years ago.

[Justin220]

Are you guys adding in box squats now?

Great training log!

[Mick Manley]

Are you guys adding in box squats now?

Great training log!

not traditional box squats where u sit back, this is just to get everyone to kno what correct depth feels like.

[Mick Manley]

4-11-10
tris
3board cgbp with red band under bench
225x2
275x2
4board
315x2
335x2
355x2
315x5

incline cable skullcrushers
4x10

btn dbell extensions
4x10

rope pushdowns
4x8

preacher curls
4x10
hammer curls
4x10
cable curls
4x10

calves
15 supers settetted with another 15, 2 sets

[Mick Manley]

3-12-10
cardio and stretching

my eating has been so out of wack lately, ive been so tired i just cant get out of bed no matter what. Ive been falling asleep around 10-1030 and missing meals

[Coke]

Fine back-to-back efforts man.

[Mick Manley]

3-13-10
SQUATS

135x10
225x5
315x2
415x1
add briefs
505x2
605x2
add bands
685x2
715x2
take off bands add box
615x1 missed second, the box really messes with my form for some reason all i think about it the box and i got really hunched over and usually im fairly upright. My ass came up first and i was done.

leg press 1 set of 10, felt real bad so i didnt do them

ab wheel
kneeling x10
standing x 12
kneeling x20
kneeling x 20 ab emphasis

leg extensions
3x10
leg curls
3x10

[Coke]

Those squats are impressive bro.

[Mick Manley]

Those squats are impressive bro.

thanks bud, the sucky thing is my squat hasnt moved maybe 20-30 lbs in a year, but none in a meet! Hopefully i can go like 830 or more at seniors in june!

[douglasoh5]

with that awesome diet your on rite now Im sure youll hit a nice squat. ur face might be purple though

[Mick Manley]

bench day

3-15-2010
me and my friend al caslow lately have been kind of competing cus im finally getting close enough to compete in numbers on stuff. Well today we were sending eachother what we did for each set, check it out

135x10
185x3
225x1
275x2 2 board
315x2 3board
add shirt
405x3 3board
465x1 3board
495x1 3board
530x1 3obard
560x1 3board 30lb pr
495x2 2.5board

Well despite the fact that i had a huge day, al got 575 off the 3. Either way i was really happy and when they took the bar from my hand, it was like the biggest release of pressure i have ever felt in my wrist.

decline
225x5
275x5
275x5
flys
3x12
chest machine
3x10
rear delt movement on bench
60x10
70x8
80x8

wide grip upright rows
40x10 2 sets
50x10 1 set

facepulls
150x15 3 sets

[Coke]

Awesome new PR dude.

[Mick Manley]

3-16-2010
cardio stretch n foam roll

30 min cardio holy ****ttttttt so hot in that bish!!

This cardio session was hard!

[Mick Manley]

3-17-10
Deads
475x3 3 sets
remove briefs
415x4 4 sets

smith machine rows 3x10
i was out, my calf was killing me and i felt like i was gunna die

3-19-10

tris
3board cgbp with red band under
225x2
275x2
4board
315x2
340x2
360x2

dip machine
3x10

pushdowns
3x12
overhead rope extensions
3x10

[muscle_g]

Nice work man!! So yall Bench- Mon, Dead-Wed, Arms-Thu, and SQ-Fri?

[Coke]

Big sessions for both days guy.

[Mick Manley]

Nice work man!! So yall Bench- Mon, Dead-Wed, Arms-Thu, and SQ-Fri?

we squat saturday morning!

[Mark!]

Looking good in here man. I think I'd go crazy if I did squats in the A.M. I'm a night own though so yeah.

[Mick Manley]

Looking good in here man. I think I'd go crazy if I did squats in the A.M. I'm a night own though so yeah.

u gotta be used to it, meets start at 9am!

[Mick Manley]

3-20-10

squats
warmup

525x2
610x2
670x1
685x1
reverse bands
735x2
685x3

half squat gm type things to work on a weekness
warmup
225x5
275x5
315x5
335x5
355x5

ab roller
kneeling x 10
standing x 15
kneeling x 22
kneeling x 22 ab emphasis

was gunna do rest of assistance but was dead tired, so i thot i was gunna do it today, sunday, but i bitched out cus i drank last nite

[Coke]

Good job overall Mick, stellar squats.

[Mick Manley]

3-22-10
bench
warmup
455x2 3board
495x1 3board
500x2 3board
500x2 3board

was dead today, ricks bday party was sat nite and i drank a few, well a few x 2 + 1. And was up till like 5 or 6. I didnt eat much sunday either cus i didnt wanna move lol. NO MORE DRINKING!

decline
225x5 3 sets

rear delt exercise
2x8
chest machine
3x10
flys
3x12
wide grip upright rows
3x10
face pulls
3x12

[marty22877]

you are so strong, can i be like you?

[Coke]

Major dehydration takes place with the alcohol, still made off with killer benching sets.

[Mick Manley]

Major dehydration takes place with the alcohol, still made off with killer benching sets.

next week its time to smash some weights!

[Mick Manley]

3-24-10
deads

515x3 misload
510x3 3 sets

475x3 4 sets against purple and red bands, id say about 560-570 at the top
dbell rows

100x8
120x8
150x16

abs
100x10
200x10
275x10 strip 75
200x10 strip 100
100x10 strip 100
bwx10

low rows super setted with pulldowns

3x8 each

[kutt3r]

Strong lifting as always Mick!

[Coke]

Wow man, killer stuff with the deads and all.

[marty22877]

you're my hero

[Mick Manley]

tris

3bd cgbp red band under bench
225x2
275x2
4board
315x2
345x2
365x1 too heavy!

dip machine
3x8
str8 bar pushdowns
3x10
incline cable skull crushers
1x12
1x8
1x6
it got hard quick haha

barbell curls
3x10
hammers curls
3x10

[Mick Manley]

3-27-10
legs
warmup
600x1
665x1
700x1
add reverse bands
750x2
785x2

gm/squat things
225x5
275x5
315x5
365x5
385x5

ab roller
kneelingx10
standingx10
kneeling + 20lb vest x 18
kneeling +20lb vest ab emphasis 18

leg extensions
3x10

[muscle_g]

Nice weights man! Do you do reverse-bands every week? I normally do them once every 3 weeks

[Mick Manley]

Nice weights man! Do you do reverse-bands every week? I normally do them once every 3 weeks

we do them pretty much everyweek, but i just do what im told to do, some weeks i dont do them.

[Coke]

Moving some big numbers, keep it up.

[muscle_g]

we do them pretty much everyweek, but i just do what im told to do, some weeks i dont do them.

What weight class are you in?

[Mick Manley]

What weight class are you in?

im gettin too big for 165 anymore, so im most likely just a 181er for awhile.

[marty22877]

can i have a vial of your blood?

[muscle_g]

im gettin too big for 165 anymore, so im most likely just a 181er for awhile.

Dang I didn't relize you were so light!! Big lifts for that bodyweight man!

[SoCoBarbell]

Hey Mick. Nice work bro. I have started my log on here also. I've gotten alot of help from Frankl on another site and am trying to incorporate the Big Iron style. So far I love it. I hope you'll check in on me every once in a while. I'll be watching your log looking for ideas. Thanks Bro. Mike SoCo Barbell. Here's the link to my log. http://www.wannabebig.com/forums/showthread.php?135146-Quest-to-1800-single-ply

[Mick Manley]

http://www.youtube.com/user/mgottsch#p/a/u/0/rJvdNXc2WYg

785 reverse bands

[SoCoBarbell]

http://www.youtube.com/user/mgottsch#p/a/u/0/rjvdnxc2wyg

785 reverse bands

nice !!!!!!!!!!!!!!!!

[Mick Manley]

3-29-10
warmup
455x2 3b
475x2 3b
495x2 3b
495x1 2.5 b
495x1 1.5b
475x1 1b

decline
225x8 3 sets

chest machine
3x10
widegrip upright rows
3x10

felt pretty beat up again, so i cut down the accessory work

[NickAus]

Great log, have to keep an eye on your training!!

I see you can dumbell row your body weight which is pretty dam strong!!

[Mick Manley]

3-31-10
deads
545x3 3 sets
575x3 3 sets off of 3block

4-1-10
tris
275x5 3board
275x5 4board brought the bar farther down more like a shirted bench
315x2 4board " ""

pushdowns
3x10
cable extensions
3x10
sumthin else but i forget haha, i was in and out im deloading!

[Mick Manley]

4-3-10

squats
620
add suit bottom
685x1
735x1
775x1
add reverse bands
825x1
875x1
remove bands
780 straps down

gm squat thingy

135x5
225x5
315x5
365x5
405x5

ab roller
kneelingx10
standingx13
kneeling x 15 +vest
kneeling x 15 + vest ab emphasis

extensions
2x10

will do more tomorrow

[Mick Manley]

bench
4-5-10
warmup
455x1 3b
495x1 2.5board
495x1 1.5board
480x0 .5board start coming up n went back
495x1 3board

arm were hurtin the whole time from squat day

flys
3x12
incline machine
3x12
chest machine
3x10
wipegrip upright rows
3x10

arch stretching

[SoCoBarbell]

Nice work Mick.

What gear do you wear. I know it's inzer and I know you wear a Leviathan but, what about shirt and breifs? I would assume Predators and a Rage X. I'm gonna order a Leviathan, Grid stitched Preds and a Double rage X here soon. I am wondering if you wear all the same because I have questions about sizing.

[Mick Manley]

Nice work Mick.

What gear do you wear. I know it's inzer and I know you wear a Leviathan but, what about shirt and breifs? I would assume Predators and a Rage X. I'm gonna order a Leviathan, Grid stitched Preds and a Double rage X here soon. I am wondering if you wear all the same because I have questions about sizing.

i actually have boss briefs rite now and the levi. I wear 33 preds tho. my shirt is a ragex 45 double ply. its got a scoop neck and its grid stitched.

[SoCoBarbell]

Did you order your gear from Inzer or Iron Gladiators? I'm concerned about sizing. When you made your orders did you give exact measurements chest, shoulders, hips, legs? I've also heard with preds they have to be super tight at first because they stretch a lot ?

[Mick Manley]

Did you order your gear from Inzer or Iron Gladiators? I'm concerned about sizing. When you made your orders did you give exact measurements chest, shoulders, hips, legs? I've also heard with preds they have to be super tight at first because they stretch a lot ?

ive never really bought anything from inzer or IG other than lever belts. Ive only bought one pair of briefs and they were used, the rest of the stuff i wear are just hand me downs. I dont think the preds stretch too much.

[SoCoBarbell]

ive never really bought anything from inzer or IG other than lever belts. Ive only bought one pair of briefs and they were used, the rest of the stuff i wear are just hand me downs. I dont think the preds stretch too much.


Thanks

[Mick Manley]

Thanks

im 5'9ish 195 with most of my weight in my lower half and i wear 33 and theyre pretty tight

[NickAus]

Last two sessions were huge, well done!!

[Mick Manley]

deads

570x2 3 sets
610x2 3 sets off 3block

dbell rows
110x8
130x8
150x18

abs
100x10
200x10
275x10 strip 75
200x10 strip 100
100x10 strip 100
bwx10

[SoCoBarbell]

I don't know how you can deadlift so heavy every week. It always wipes me out for 2weeks sometimes 3.
Nice work.

About those Boss breifs how would you compare them to the Preds? Ive really thought about sticking with Titan for multi-ply too but, have heard mixed reviews. I don't really like the idea of it taking 15 minutes to get a Levi off but, I've heard the Boss stuff sags in the butt. I get about #150-#200 out of my single ply Titan suit. I've always thought the Boss would rock. I also really like dealing with Ken Anderson because he can get my alterations done quick.

The only guy I've really seen with alot of success with Boss has been Sam Byrd. What do you think?

[Mick Manley]

I don't know how you can deadlift so heavy every week. It always wipes me out for 2weeks sometimes 3.
Nice work.

About those Boss breifs how would you compare them to the Preds? Ive really thought about sticking with Titan for multi-ply too but, have heard mixed reviews. I don't really like the idea of it taking 15 minutes to get a Levi off but, I've heard the Boss stuff sags in the butt. I get about #150-#200 out of my single ply Titan suit. I've always thought the Boss would rock. I also really like dealing with Ken Anderson because he can get my alterations done quick.

The only guy I've really seen with alot of success with Boss has been Sam Byrd. What do you think?

honestly in regards to briefs, i think theyre all pretty much the same. Each one is cut a little different which might benefit one body type more than another, but honestly i dont think there much different. The only thing i like more about the boss over the preds, is that the boss briefs are way bigger in the stomach than the preds, thats why lots of guys have to cut um in the front. It makes it hard to get over your butt when its that small.

I dunno about the boss suit, all i can say is that almost every all time squat broken, the person is wearing a levi, coincidence? could be but its all ive used so i cant say one way or another.

[SoCoBarbell]

honestly in regards to briefs, i think theyre all pretty much the same. Each one is cut a little different which might benefit one body type more than another, but honestly i dont think there much different. The only thing i like more about the boss over the preds, is that the boss briefs are way bigger in the stomach than the preds, thats why lots of guys have to cut um in the front. It makes it hard to get over your butt when its that small.

I dunno about the boss suit, all i can say is that almost every all time squat broken, the person is wearing a levi, coincidence? could be but its all ive used so i cant say one way or another.

I agree about the Levi for sure. I just wish I had people around here that had some I could try on. I hate sending my gear away and waiting weeks for alterations. That really blows a training cycle. Thanks again.

[Mark!]

huge deads bro. Awesome stuff.

[Mick Manley]

skipped tris last week, i was so beat up from squats bench and dead, it showed on sat.

4-10-10
squats
700 straps down
770 straps up miss, shut it down, wasnt feeling it and hadnt had a week off for prolly 6 weeks and we still got 8 more.

4-12-10
bench
455x1 3board
475x1 2b0ard
500x1 2board
500x1 1.5 board
475x1 1.5 board
475x1 1 board

decline
225x5
275x5
300x5

flys
3x12
incline machine
3x10
wide grip upright rows
3x10

[NickAus]

More good work, awesome back strength!

[SoCoBarbell]

Come on I need to see your big #s to fire me up a little more. Hope your well Bro