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SoCoBarbell
03-28-2010, 03:12 PM
My name is Mike. I live in Colorado Springs Colorado. My team is called SoCo Barbell. We currently have 5 members and 4 or 5 guy that show up about half the time.

I've been training almost 3 years. My best lifts when I started where a #315 squat #275 bench and a #365 deadlift raw at #180 pounds. I'm 6' 2" and now #225 competing at #220. My best gym lifts drug free and single ply are #655 squat #425 bench and #600 deadlift.

I have only competed in NASA. My best meet lifts are #575 squat #424 bench and a #601 deadlift. I am currently training for the NASA World Cup meet in August.

I trained using the Westside template almost the whole time I've been lifting. With the help of Shawn Frankl I have recently started using the Big Iron style and am very pleased with it so far.

SoCoBarbell
03-28-2010, 03:19 PM
Friday 3-26-10

Squats

I really felt like crap at the gym today because I didn't eat well at all. Today was my first day getting busy in the suit since the meet so...........

With loose suit bottoms. I have 42 hips. I use a size 40 Super Centurion for meets and a size 42 for training.

#500x1
#555x1
#600x1

Reverse bands

#655x1
#705x1

All except #555 where a little high. I just felt real bad.

Leg press 5x6

Leg extensions 3x10

Abs on a decline bench 3x10 with a #25 plate.

Video http://www.youtube.com/watch?v=euUNc-COgmA

SoCoBarbell
03-28-2010, 03:26 PM
3-28-10 Upper assistance

Bench warm ups

Worked up to #225x10

4 board

#315x3
#365x3
#405x3
#425x3

Pull ups 3x5

Chest supported rows 4x6

Face pulls 3x10

Hammer strength shoulder press 4x6

Video http://www.youtube.com/watch?v=bc5kaSg4ZlI

StLRPh
03-28-2010, 03:32 PM
Mike, good luck with your goals. Be interesting to see another style of programming.

Mick Manley
03-28-2010, 03:35 PM
squats looked good to me, dint look high at all

SoCoBarbell
03-28-2010, 03:46 PM
squats looked good to me, dint look high at all


I had a side spotter and he said I needed another inch or so. NASA has real strict judging. Thanks for checking me out Mick. I look forward to any help you can give me.

Painzer
03-28-2010, 04:18 PM
Mike, squats still looked really good for an off day. glad to see you got the journal going.

If you could check out my journal, there are some deadlift videos I'd like you to take a look at and give me some feedback on. I'd appreciate it.

SoCoBarbell
03-29-2010, 07:56 PM
Deadlifts against purple bands

About #150 at the top

#135x10
#225x6
#315x1
#405x1
#455x1

Good mornings 4x6

We do good mornings on this weird machine at our gym. It works great and really blasts my glutes and hamstrings. I took a video of it for anyone interested.

45 degree back raises w/ purple band around my back 2x10

Decline bench abs w/ #35 plate 3x10

Video http://www.youtube.com/watch?v=1zEnBOEvTTI

SoCoBarbell
04-01-2010, 08:01 PM
Bench 4-1-10

Raw

#185x10
#225x6
#275x3
#295x3
#315x3

Shirt 2 Boards

#365x1
#405x1
#435x1
#455x1
#475x1
#495x1

That was all I had time for today.

Video http://www.youtube.com/watch?v=pK3Xhc4WNUQ

SoCoBarbell
04-04-2010, 02:44 PM
Squats 4-2-10

Raw

Up to 405x3

Added suit bottoms

#455x1
#500x1
#550x1
#605x1

Added wraps and loose straps

#650x0 GOT SMASHED !!!!!!!!!!!!!!!!!!!!!!!!

Going back to Westside starting next week.................

Leg press 6x6

Leg extentions 3x10

Abs on the decline bench 3x10 w/ #45 plate

Video http://www.youtube.com/watch?v=Cdhf83iGiPE

SoCoBarbell
04-04-2010, 02:52 PM
4-4-10 Bench assistance

Speed bench #185 + minibands

3x3 close grip
3x3 medium grip
3x3 comp grip

4 boards w/ minibands

#225x3
#275x3
#315x3
#345x3

Chest supported rows 5x6

Pulldowns 3x10

Face pulls 3x6

Rear delt machine 3x10

Hammer strength shoulder press 4x6

Video http://www.youtube.com/watch?v=XvBhbe_nwYI

Coke
04-05-2010, 10:47 AM
Super lifting Mike, see the little guy in the vid is off to a real early start helping out in the gym, lol.

SoCoBarbell
04-05-2010, 07:42 PM
Super lifting Mike, see the little guy in the vid is off to a real early start helping out in the gym, lol.

Thanks Bro. We're starting the future early.

SoCoBarbell
04-05-2010, 07:51 PM
Deadlifts 4-5-10

We had a gym challenge tonight pulling from hole 4. I got my ass kicked.

Tony got 2 PRs #475 & #495

Bobby pulled #675

I did the following

#495x3
#545x1
#585x1
#635x1
#675x0

45 degree back raises with bands 4x6

Reverse hypers 3x10

Abs on the decline bench 3x10 with a plate

Video http://www.youtube.com/watch?v=ULEr5Xh7dQg

SoCoBarbell
04-08-2010, 05:00 PM
Bench 4-7-10

#365x1 2 board
#385x1 1 board
#405x1 chest

1 Board from here out

#425x1
#445x1
#455x1
#475x0 I'll get this next week!!!!!!!!!!!!!!

Decline 4x6

Incline 2x6

Hammer strength bench 3x6

Pushdowns 1x40

Video http://www.youtube.com/watch?v=1uq1TDf0H_M

SoCoBarbell
04-10-2010, 05:19 PM
Squats 4-9-10

Lactic acid tolerance training Box squats

#85 chains

Bar weight #365

19 sets x2 1 set x10 We had 4 guys in the group and all squats were done in 40 minutes

I didn't have anything left in the tank after this.

I did some abs on the decline and standing and that was it.

My ass is extremely sore today.

Video http://www.youtube.com/watch?v=PQE8O_nxGsY

SoCoBarbell
04-13-2010, 03:50 PM
4-11-10 Speed bench

#185 + minibands

3x3 close grip
3x3 medium grip
3x3 comp grip

4 boards w/ miniband
#275x3
#295x3
#315x3
#335x3
#355x3

Chest supported rows

6x6

Face pulls

3x10

Rear delt machine

3x10

Video http://www.youtube.com/user/socobarbell#p/a/u/1/ayehlVARagY




4-12-10 Deadlifts

Stiff legged sumo

This was my first time ever trying these. Dam....... where they HARD

#135x10
#185x6
#225x3
#275x3
#315x3
#365x3
#405x3
#455x0 Came back and got it for 1

45 degree back raise against green band

3x6

Reverse hypers

3x10

Decline sit ups w/ #55

3x10

Leg curls

3x10

Abductor machine

3x10

Video http://www.youtube.com/user/socobarbell#p/a/u/0/bRy-NM_knts

SoCoBarbell
04-14-2010, 07:19 PM
I'm sick again. I feel like total crap I'm light headed and can't really eat but, got busy anyway.

4-14-10 Bench

Raw sets

#225x10
#275x6
#315x4

Shirt on

#365 2 board x1
#385 1 board x1
#405 chest x1
#425 chest x1

1 Board

#445x1
#455x1
#475x1 PR

I shut it down cuz I felt like I was gonna pass out. I missed #475 last week so I was real pleased getting it done today considering the circumstances.

SoCoBarbell
04-16-2010, 07:41 PM
4-16-10 Squats

#85 chains

#395 9 sets x2

#445 1 set x2

Hack squats 4x6

Leg extensions 4x10

Abs on the decline bench 2x10

Video @ http://www.youtube.com/watch?v=IHfvq0JIl08

SoCoBarbell
04-17-2010, 01:01 PM
Bench assistance 4-17-10

Speed Bench #185 + minibands

3x3 close grip

3x3 medium grip

3x3 comp grip

4 board w/ minibands

#225x3
#275x3
#315x3
#335x3
#355x3
#365x3

That was it today. I'll do some upper back work Monday.

Video @ http://www.youtube.com/user/socobarbell#p/a/u/0/BXCsAwsu838

Coke
04-17-2010, 08:41 PM
Good job throughout man...excellent vids with you and your team.

SoCoBarbell
04-22-2010, 01:10 PM
I was supposed to deload a little this week but, things don't always go as planned.

4-19-10 Deadlifts

My plan was to do 6 singles with #495 while trying out a different deadlift suit (Titan Velocity) The verdict is in. I don't like it at all !!!!!!!!!!!!!!

#495 x 3 singles

They all felt real easy so I decided to go up a little BAD IDEA...................

#545 3 singles

Form sucked cuz I couldn't set up with the suit and I struggled with every rep.

I got pissed and went home.

Video http://www.youtube.com/watch?v=rufezLyEnIw

SoCoBarbell
04-22-2010, 01:17 PM
4-21-10 Bench

Worked up to ....................

#315x4 unequipped

Added shirt

#365x1 2 board
#385x1 1 board

All touch

#405x1
#425x1
#435x1 PR

3 board

#455x1
#475x1
#495x1
#515x1
#535x0 close

That was it. It was a long night helping a couple guys new to shirts.

Bobby hit a strong #500 at under #242 bodyweight his second time in a Katana.

Video http://www.youtube.com/watch?v=iNy4GcmNbgo

SoCoBarbell
04-24-2010, 03:33 PM
#85 chains

#425 8x2

#455x1
#500x1
#545x1
#585x0 got completely stapled to the box

I didn't do any assistance work.

We wont be doing any squats or deadlifts this week so we can deload before starting with bands.

Video http://www.youtube.com/user/socobarbell#p/a/u/0/3Oa3hr6LhIQ

Coke
04-24-2010, 06:29 PM
Great vids, you guys aren't joking around.

SoCoBarbell
04-25-2010, 07:08 PM
Great vids, you guys aren't joking around.

Thanks Bro. We're trying.

SoCoBarbell
04-27-2010, 03:37 PM
Speed bench w/ minibands

#185 9x3

DB Bench

#80s x10
#90s x10
#100s x10
#110s x9

Chest supported rows 4x6

Pulldowns 4x10

SoCoBarbell
04-27-2010, 03:39 PM
We're not using a bar at all this week for lower body. Pretty boaring

Leg press

6x6

GRH's

4x10

One legged Reverse Hypers

4x10

SoCoBarbell
05-03-2010, 07:17 PM
Worked up to #315x4 Raw

Added shirt

#365x1 2 board
#385x1 1 board
#410x1 touch


2 board

#435x1 hard
#455x1 harder did 2 sets here and that was it

Raw 4 board w/ minibands

#225x3
#275x3
#315x3
#365x1

Pretty ****ty day. I was weak and tired all day.

Video http://www.youtube.com/user/socobarbell#p/a/u/0/ex1osEZLxXk

SoCoBarbell
05-03-2010, 07:18 PM
Nothing !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

SoCoBarbell
05-03-2010, 07:23 PM
Hammer strength bench 6x6

Hammer strength shoulder press 6x6

Pull-ups 3x5

Chest supported rows 6x6

Cable rows 4x10

Face pulls 3x10

SoCoBarbell
05-03-2010, 07:51 PM
Rack pulls hole 4

Worked up and got #675x1 PR!!!!!!!!!!!!!

Got #700 up a couple inches but, no go.

45 degree back raises with bands

2x6 w/ purple band

2x6 w/ green band

Reverse hypers 3x10

Abs on incline bench 3x15 w/ a plate

Video http://www.youtube.com/watch?v=5Dw7_U_gcFA

SoCoBarbell
05-05-2010, 07:29 PM
We're going to the NASA Bench nationals next Saturday so we're getting ready.

Raw

#315x1

#335x1

Shirt on

#365x1 2 boards
#405x1 1 board
#410 touch
#435x1 1 board
#455x1 1 board

That was it I'm hoping to go #450 at this meet.

Video http://www.youtube.com/watch?v=Yn1v5s9m3Pc

Coke
05-05-2010, 08:41 PM
We're going to the NASA Bench nationals next Saturday so we're getting ready.

Good luck man, ought to do real well at that meet next weekend.

SoCoBarbell
05-12-2010, 07:34 PM
Good luck man, ought to do real well at that meet next weekend.

Thanks Bro.

SoCoBarbell
05-12-2010, 07:38 PM
Speed squats w/ purple bands

Bands = #50 bottom #95 top

#365 12x2

Hack squats 6x6

Leg extensions 4x10

Abs on the decline 4x15 w/ a plate

Video http://www.youtube.com/watch?v=cpVYKxrH1vw

SoCoBarbell
05-12-2010, 07:41 PM
2 boards #365x1
1 board #385x1
#415x1 I did it twice just to make sure I was tight.

That was it NASA bench nationals Saturday

Video http://www.youtube.com/watch?v=rwVxN1ohhVA

SoCoBarbell
05-12-2010, 07:44 PM
Easy day

Giant cambered bar goodmornings

#135x10
#185x6
#225x6
#275x6
#315x6 Shut it down cuz we're squating in 2 days

45 degree back raises

2x6 w/ purple band
2x6 w/ green band

OUT!!!!!!!!!!!!!!!!!!!!!!!

SoCoBarbell
05-12-2010, 08:18 PM
Speed squats w/ purple band

#395 8x2 We did 2 more sets for a total of 10 but, the last 2 no box. Set 10 I did 6 reps.

Speed pulls #405 6x1

Leg extensions 3x10

Decline Abs 3x15 w/ a plate

Done............. Time for the meet

Video http://www.youtube.com/watch?v=i4wYP678_lM

SoCoBarbell
05-17-2010, 07:26 PM
Purple Bands #50 bottom #95 top

Green Bands #100 bottom #185 top

Blue Bands #145 bottom #245 top

SoCoBarbell
05-17-2010, 07:39 PM
Well I sucked but, my crew had great days

I made my opener only

#408

I tried #430 twice and failed. I could make excuses but, won't waste the time.

Video http://www.youtube.com/user/socobarbell#p/u/0/XpTKSDAzh54

Skinny Jay weighed in at #131 and benched #303

Video http://www.youtube.com/user/socobarbell#p/u/3/F8WMjksL4KQ

TT weighed in at #208 He benched #314 and pulled #455.

This is actually very good for Tony. He's 45 and suffered a heart attack just a couple years ago. We're VERY proud of him. We haven't seen his best yet.

Video http://www.youtube.com/user/socobarbell#p/u/2/qsNJHqGVG7w

Double D "Bobby" Broke the State record 3 times going #485 #501 and #513 weighing #233.

Video http://www.youtube.com/user/socobarbell#p/u/1/DKw46erRBt0

Coke
05-18-2010, 06:49 PM
wtf, skinny Jay is a beast, benching is excellent at 131lbs. Keep hanging tough for next time bro.

SoCoBarbell
05-22-2010, 08:29 PM
wtf, skinny Jay is a beast, benching is excellent at 131lbs. Keep hanging tough for next time bro.

Thanks......... Jay is a good lifter. I was just glad my team did well.

SoCoBarbell
05-22-2010, 08:33 PM
We all felt like crap today. Even though it was just a bench meet I think it took alot out of all of us.

Deadlifts

#500 6x1
#550 x1

We just did a crap load of upper back work after this.

Video http://www.youtube.com/watch?v=MvnrSJEmgxY

SoCoBarbell
05-22-2010, 08:36 PM
#425 + purple bands 6x2

bands off

meet suit on

#465x2
#515x2

straps up

#565x1

That was it. Meet prep bigins as we're 10 weeks out

Video http://www.youtube.com/watch?v=C2xFulZDjPg