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MikeSki
05-09-2010, 12:35 PM
So I did my comback meet (6 months after my hernia operation) to see how I faired. I would of loved to have done it equipped but I'm not yet comfortable in my equipment, but I hope to change that and get a few WR in equipped in the next 2 years.
My body weight was 233.0 and of course I compete in the old man group 50 to 54 age class.

Any way My partner coached me and he was great and kept me focused and on point thanks Sam!
Again it was APA raw so knee wraps were allowed but that is that federation and I'm not saying it is real raw it is THEIR raw. Nuff said.

One thing I thought they were calling good squats a little high but if that is the judging that day that is it. Still I thought I got away with a high squat but they gave it to me and I'll take it.



So I only have videos on squat and deadlift no bench sorry.
Enjoy
Squat
First Attempt
520lbs easy and deep

q5vIUpjibL0


Second Attempt
570lbs again nailed it and it was easy

APOUE6aKxlQ


Third Attempt
600lbs Agin got it and it was just parallel but good.

l89nJGaYa3g

Fourth Attempt WR attempt
625lbs got it a bit of a struggle but I got it with one red light.

U--NsDlP2c4



Dead lifts

First Attempt
530lbs no problem easy
82x6AWTPp9g


Second Attempt
570 A total struggle but I got it (10lb PR)
iYcmXBcJqFA


Third Attempt
I PASSED on it, my back was felling it on the last lift so I just said that ws it. I'll have to train the dead lift more and constantly to get this ove 600lbs.

StLRPh
05-09-2010, 02:04 PM
Congrats on the PR and the WR! Looking forward to seeing your journal.

MikeSki
05-10-2010, 08:53 PM
Thanks!


Well although my meet was raw I like to lift in equipment but I'm still not good and consistant on it, and I need a lot of work on my squat in my suit too. So my next meet is in the fall and will be equipped multi ply. So I hope to do well but time will see.

Monday 5/10/2010
Bench raw
45 x 10
135 x 10
225 x 8
245 x 5 to a 3 board
245 x 5 to a 3 board
245 x 5 to a 3 board
245 x 5 to a 3 board
245 x 5 to a 3 board

Tricep push downs with average band
5 sets x 20 reps

Sitting Cable Pull Downs "V" grip
5 sets x 10 reps with 3 - 45lb plates

That was it since this week is a deload week from the meet.

MikeSki
05-13-2010, 08:56 PM
Wednesday
Raw Squats
45 x 10
135 x 10
225 x 5
315 - 7 sets - 3 reps each and tried to go downas fast as possible.

Sumo DL with doubled minis
135 x 5
185 x 3
235 x 3
185 x 3
185 x 3
185 x 3

Had a hard time on these and will do these more.

Leg Press
10 x 10
no weights x 10
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10

Wanted to do 1000lbs but I was beat.

Adductors
50 x 20
90 x 20
150 x 20
190 x 20
230 x 20

Abductors
50 x 20
90 x 20
120 x 20
150 x 20
190 x 20

That was it tired and hurting.


============================================

Thursday 5/13/2010
Standing presses
45 x 10
95x5
130x5
145x3
165x3

Incline Bench
135x5
225 x 5
275 x 5
275 x 5
275 x 5
225 x 5

Shoulders like Boulders (Super set delts)
Fronts
30 x 3 x 10
35 x 2 x 10
sides
30 x 3 x 10
35 x 2 x 10
rears
30x 3 x 10
35 x 2 x 10
Dips
20
w/ 40lbs of chain
15
14
12

CG Underhand Cable Rows
60x15
70x10
80x10
90x10
100x8

Hammer Curls
30 x 10
34 x 10
40 x 10

t gale
05-14-2010, 06:49 AM
Nice work considering it's a deload week(haha). Good job buddy and keep on pushing. It's very motivating to watch you train. You're a strong dude regardless of age.

MikeSki
05-14-2010, 03:23 PM
Nice work considering it's a deload week(haha). Good job buddy and keep on pushing. It's very motivating to watch you train. You're a strong dude regardless of age.

Thanks Tim but I have great motivators to get me there.

MikeSki
05-16-2010, 04:59 AM
Saturday 5/15/2010

Raw Squats
warmup and stretching 30 minutes

45 x 10 mini
45 x 10 mini and a second mini doubled
135 x 10 mini and a second mini doubled
225 x 3 mini and a second mini doubled
225 x 3 mini and a second mini doubled
225 x 3 mini and a second mini doubled
225 x 3 mini and a second mini doubled
225 x 3 mini and a second mini doubled
225 x 3 mini and a second mini doubled
225 x 3 mini and a second mini doubled

Rack pulls 2 imched above the knee
135 x 5
225 x 5
315 x 5
315 x 3 mini doubled
60 seconds rest
315 x 3 mini doubled
60 seconds rest
315 x 3 mini doubled
60 seconds rest
315 x 3 mini doubled
60 seconds rest
315 x 3 mini doubled
60 seconds rest
315 x 3 mini doubled
60 seconds rest
315 x 3 mini doubled

That was it I had a meet to go to one of my training partners was in a meet and I wanted to make it.
Again light weights and getting back into the mixe of things Monday start heavy shirted benching go to get this form down.
__________________

MikeSki
05-17-2010, 07:39 PM
Monday 5/17/2010

Bench raw
45 x 10
135 x 10
225 x 5
315 x 5
365 x 2 too slow on this

Shirt on
455 x 3 2 board
475 x 3 1 board
475 x 2 full range
515 x 1 failed couldn't touch
515 x 1 went up real fast
525 x 1 got it but it was tough PR


2XKBKaXjMgI



495 x 1 this was ulgy no pop.

The guys made me go over 500 and the I didn't even know they put 525 on the bar it just felt a bit heavier. I'm trying to learn how to get the bar out further out over my belly on the lift off and it definately helps me in lowering it and not dumping it. Of course it hurts like hell lowering it since I have not done it this way ever. But I di not dump the bar and my biceps feel much better.Still I need to work on the bench form and get the technique for me to succeed, hopefully I'll have this down for the meet in Nov.

Board work raw
315 x 8 to a 2 board
315 x 5 to a 2 board
315 x 6 to a 2 board

I need to do these and do them right to help with form and technique on the bench shirted.


tricep push downs wit average band
20 rep
20 rep
15 reps
15 reps


I got a lot of work to do and my crew al want me to get a 400lb raw bench (me too for 30 years!) but i think I can get it this time I'm not too far off and I think the board work will help a lot.
As for the shirt benching time will tell but form form form is the key.

MikeSki
05-19-2010, 07:42 PM
Wednesday 5/19/2010

Got out of work late and got to the gym late so my partner was way a head of me, Ugh!


Squats Raw Banded
135 x 10
135 x 5 mini band blocked
135 x 5 mini doubled
225 x 5 mini doubled
225 x 5 mini doubled, monster mini blocked
225 x 3 mini doubled, monster mini blocked, light band blocked
225 x 3 mini doubled, monster mini blocked, light band blocked
225 x 3 mini doubled, monster mini blocked, light band blocked

So my partner got a prowler and guess what he had to use it today, and me too yea! :rolleyes:

Prowler ~20 yard up and ~20 yards back 3 sets and I was dead.

So after that I tried my leg press
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10

That was it I couldn't go any further.

Abductor
70 x 20
110 x 20
150 x 20
190 x 20
230 x 20
250 x 20

Adductor
70 x 20
110 x 20
150 x 20
190 x 20
210 x 20

Well that was all she wrote I'm dead and will hurt tomorrow, but a good hurt.(i hope)

MikeSki
05-23-2010, 07:34 AM
Been a fter days had some personal problems but back again.

Thursday 5/20/2010

Deficet DL 4 inch platform
135 x 10
225 x 5
315 x 5 (reset stand pause 5 sec and regrip and pulled on each rep)
315 x 5 (reset stand pause 5 sec and regrip and pulled on each rep)
315 x 5 (reset stand pause 5 sec and regrip and pulled on each rep)
315 x 5 (reset stand pause 5 sec and regrip and pulled on each rep)
315 x 5 (reset stand pause 5 sec and regrip and pulled on each rep)

Military Press
45 x 10
95x5
115x5
130x5
145x15


Incline Press
135 x 10
225 x 5
275 x 5
295 x 5
295 x 5
275 x 5
275 x 5

Once again the bicep started to hurt on these.

Bent Over High Rows (wide grip)
185 x 10
185 x 10
185 x 10
205 x 10
205 x 10

Dips w/ Chains
BWx5
50+ lbs.
8
7
5

Love theses but I hope they help the bench.

CG Underhand Cable Rows
70 x 10
80 x 10
90 x 10
100 x 10
110 x 8 lost grip

MikeSki
05-23-2010, 07:35 AM
No workout on Saturday.

MikeSki
05-24-2010, 08:27 PM
Monday 5/24/2010
Bench with 90lbs chains total
Raw
45 x 5 plus 90lbs chains
135 x 5 plus 90lbs chains
185 x 5 plus 90lbs chains
225 x 5 plus 90lbs chains
275 x 3 plus 90lbs chains

Shirt on
365 x 3 plus 90lbs chains to a 2 board
405 x 3 plus 90lbs chains to a 2 board
455 x 2 plus 90lbs chains to a 1 board
495 x 1 plus 90lbs chains to a 2 board

Cable Pull downs
155 x 10 reps 4 sets


Well this was different using chains and I was happy. the 455 x 2 was nice and the top weight close to 545lbs is a PR kind of. The 495 was really heavy and I never experienced any thing like it since the chains added the 90 lbs to the top end of this wihch is close to 585lbs. Lucky my friend Tone coached me on this and made me aware of how this would feel and what to expect which made this so much more not scary. Thanks Tone!
I can't wait till next week and see if I can touch and press some weights over 550lbs. I can really see a 600lb bench in the near future. This is exciting.

t gale
05-24-2010, 08:52 PM
Great job tonite Mike. You're making really good progress, your form is looking good, 600 is not that far off.

Barbaccio
05-25-2010, 06:15 AM
When you started, I pushed you mentally but well within your limits. Now is when you start pushing outside your limits. You looked really strong last night. For the first time holding that weight you did well. It gets better with practice. Keep focusing on that checklist, work to get your arch up, and do all those little things you need to do to be the best you can (like the plates under the feet). You can have 600lbs by September easy if you work.

MikeSki
05-25-2010, 07:05 PM
When you started, I pushed you mentally but well within your limits. Now is when you start pushing outside your limits. You looked really strong last night. For the first time holding that weight you did well. It gets better with practice. Keep focusing on that checklist, work to get your arch up, and do all those little things you need to do to be the best you can (like the plates under the feet). You can have 600lbs by September easy if you work.

Thanks Tone, and yes you did really push me mentally and at times I failed but you kept at it and I appreciate it. I am stubborn and it takes me some time to understand the concept and you will have to explain it a number of different ways but I'll get it sooner or later.
Working hard for it is not a problem with partners like you, Tim, Sam and Roc, Thanks.

sambone
05-26-2010, 11:56 AM
Finally found your log! See you tonight bud.

MikeSki
05-26-2010, 08:21 PM
Yea Sam it was not that hard now???


Wednesday 5/26/2010
Raw Squats
45 x 10
135 x 10
225 x 5
315 x 5
knee sleeves on and belt
405 x 10
405 x 8
405 x 5
405 x 5
405 x 3 (bad gas had to stop)

I wanted to try to stay at the 8 to 10 rep range but guess I need to get the endurance up over the next few weeks. It is a new plan I have for myself to help get more familar with heavier weights for more reps. My back is messed up from garden work and is not only tight but was tweeked from the weekend. So I was happy with the squats I haven't done 405 x 10 since my BB days over 20 years ago.

Leg Press 10 x 10
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10 (this was real tough and not deep enough but I'll get it again.)

Abductors
150 x 20
230 x 20
270 x 20
270 x 20
270 x 20

Adductors
150 x 20
230 x 20
230 x 20
230 x 20
230 x 15

GM's
45 x 10
135 x 10
135 x 10
135 x 10
Just wanted to get back into this again light but will start to add the weight in the coming weeks.

Not bad need work on the squats and need to take my time and keep the head up and arch back.

t gale
05-27-2010, 04:54 AM
Nice work MIke. REally strong and impressive.

sambone
05-27-2010, 09:57 AM
Nice work MIke. REally strong and impressive.

Really strong STINK. haha I could hardly spot you at the end! haha Looking strong as usual Mike.

MikeSki
05-30-2010, 03:59 PM
Thursday 5/27/2010

Deadlifts on 3 inch box
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3

Felt bad and just not right did the rest off the box just standard
315 x 3
315 x 3
315 x 3

Standing over head press
45 x 10
95 x 10
120 x 3
140 x 3
155 x 10

Incline Bench Press
135 x 10
225 x 5
275 x 5
295 x 5
Arms are hurting
225 x 5
done

Dips Weighted
Dips
BW x 15
+30lb Chain
8
40lb chain (total)
7
7
7

That was it the arms were hurting real bad. Time to ice it.

MikeSki
06-01-2010, 08:45 PM
6/1/2010 Tuesday

Okay no squats this past weekend my shoulder was killing me.

Missed Monday's workout with the Team so today I did chest by myself.

Bench raw
45 x 10
135 x 10
225 x 5
315 x 5
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 2 just couldn't do the last one
Warm down
225 x 20

Lock outs
135 x 10
225 x 5
315 x 5
405 x 5
405 x 5
405 x 5
430 x 3
430 x 3
430 x 3

Rack pulls at knee level
135 x 10
225 x 5
315 x 5
405 x 5
495 x 5
545 x 3
545 x 3

That was it my hand was starting to tear so I stopped
Kind of late cause of benching and taking 5 - 10 minutes between sets on the working ones so I left. Felt good doing the raw benching and they all seemed strong, next week I'llhave the shirt on and then do board work.

MikeSki
06-02-2010, 08:42 PM
6/2/2010 Wednesday

Well I'm off work all week but it is no picnic. I'm finishing off the room upstairs so I'm in the attic and up and down latters cutting wood and nailing it and just a lot of up and down latters stairs. I hurt just from that so lifting it tough.
Enough said.

The workout
Squats raw
45 x 10
135 x 10
225 x 5
315 x 5
405 x 10 this was pretty easy this week got 8 and took a breath and finished the last 2 easily. Almost like how I use to do this 20 years ago, Hmmmm
405 x 10 A bit harder but still got the 10
405 x 8 A grinder after 5 I thin I could have gotten the last 2 but I was no motivated.

Hack squats
1 -45, 25 plate on each side x 10
1 -45, 25 plate on each side x 10
1 -45, 25 plate on each side x 10
1 -45, 25 plate on each side x 10
1 -45, 25 plate on each side x 10
2 - 45 plate on each side x 10
3 - 45 plate on each side x 10

Adductors
90 x 20
90 x 20
90 x 20

Abductors
110 x 20
110 x 20
110 x 20

That was it cause it was 9:00pm by then, pretty happy with the squats I hope next week I get 3 sets of 10 with 405 and then I can increase the weight. Hoping the heavier weight and high reps can produce some good results on my squat since I'm trying to hit deep on these.

MikeSki
06-03-2010, 08:35 PM
Thursday 6/3/2010

Still working on the room upstairs and sweating my ***** of, I guess I'm getting good cardio since I'm running up and down stairs a lot too.

Any way ...
OHP
45 x 10
45 x 10
100 x 10
145 x 10
195 x 5
215 x 3
220 x 2
220 x 2
220 x 2

Yes Tim I let the bar go way below my chin.:moon:

Incline bench
135 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Tricep cable push down (straight bar)
100 x 15
110 x 15
120 x 15
130 x 15
140 x 15
150 x 15

Sitting DB curls
25 x 8 reps x 4 sets

That was it I'm beat the work at home is taking it's toll on me so I'll be glad to not workout tomorrow.

MikeSki
06-05-2010, 12:05 PM
Saturday 6/5/2010

Okay tried a new gym ner Philly, Iron Sport Gym, just a great gym for power and strength lifting ... awesome!
If you live in Phily or around there or south Jersey try it!

Squats (Monolift)
Lifting with the crew my first time so it was fun.

Used a safety Squat Bar (SSB)
65 x 10
65 x 5 +Strong Bands (around 100lbs per side tension)
155 x 5 +Strong Bands
245 x 3 +Strong Bands

Briefs on
315 x 3 +Strong Bands
315 x 3 +Strong Bands
315 x 3 +Strong Bands
385 x 2 +Strong Bands
385 x 2 +Strong Bands
425 x 2 +Strong Bands
475 x 1 +Strong Bands
475 x 1 very ugly +Strong Bands

Warm down
245 x 15 +Strong Bands (killer set 10 was easy but the last 5 killers)

Deads
Working on my form and technique
235 x 3
315 x 3
405 x 1 too heavy for now.
315 x 2
315 x 2
315 x 2
315 x 2

Deads will be a work in progress need to take pictures of it to fully see what I'm doing correctly and wrong.

GHR
BW x 5
Bw x 5
BW x 5
BW x 5
BW x 5

Hyper extensions
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

That was it but feeling the workout. It was great to have the Team there helping and banging info into my hard Pollock head (thanks Tone).
Tim G as always a great inspiration and was good to compete against ... I'll get you Tim just wait!! hehe.
Could not have done what I did with out the Crew (Tone, Tim and Drew) Thanks guys.

t gale
06-05-2010, 12:56 PM
Great job today Mike. I enjoy the challenge also. thanks for push.

MikeSki
06-07-2010, 08:28 PM
Monday 6/7/2010
Bench
Raw
45 x 10
135 x 10
225 x 5
315 x 3
375 x 1 a little slow at the top

shirt on
455 x 3 to a 2 board
495 x 3 to a 2 board
525 x 1 to a 1 board
505 x 0 to chest domped it, just did not have the form ... stupid on my part
505 x 1 to chest I was lax on this one and I almost dumped it again.
505 x 1 good to chest
505 x 3 good to chest on all 3 could not lock out the last one.

I was beat and everyone was leaving so that was it. Just working it heavy to get use to doing this weight all the time.

MikeSki
06-10-2010, 03:53 AM
Wednesday 6/9/2010

Squats raw
45 x 10
45 x 10
Very little warm up I got to the gym late.

135 x 10
225 x 5
315 x 5
working sets
405 x 10
405 x 10 Last one I got very loose
405 x 9 Just couldn't do the 10th one my legs were wobbling and no strength. Almost couldn't walk it back.

The one thing with the high and moderate weights I am noticing is how I get loose at time. The first 6 or 7 go great then I loose my breath and start to gasp. If I don't control my breathing and then hold it and stay tight and arched I will have a difficult time coming up. Yes same old story, stay tight and arched but now i see and feel it, just real interesting for me.

Leg Press 10 x 10
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10
1100 x 9 Felt the groin pull on the last one so I know what a torn groin feels like so I stopped here.

GM's
135 x 10
185 x 10
235 x 10
285 x 10
335 x 3 Just did not have the strength to do more.

Hanging Leg raises
3 sets x 25 reps each.


That wa it.
I'm liking the squats and high reps, they are killers but I think I'm learning on these and of course my strength and depth is getting better, I hope.

MikeSki
06-10-2010, 07:38 PM
Thursday 6/10/2010

the one partner was not there and the other was doing deload so we sort of deloaded with Westside speed.

OHP
45 x 10
45 x 10
85 x 5

Working sets
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

We would just do our sets him and me no rest.

Incline bench press
45 x 10
135 x 10
Working sets
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Same as before but a slight rest more like 30 seconds.

Kroc rows
3 sets with 80lb DB
25 rep
22 rep
21 rep

Dips with 15lb chains
15 reps no chains
15 with chains
12 with chains
8 with chains
a little rest period had to share the dip bar.
15 with chains
15 with chains

Hanging Leg Raises
25 reps
25 reps
25 reps

That was it not too sore from yesterday but I am beat. Glad to have tomorrow off, no lifting.:nod:


Yea Saturday heavy squats!!!

MikeSki
06-13-2010, 05:57 AM
Saturday 6/12/2010

Squats with equipment (breifs and suit)
Raw
50 x 10
145 x 10
235 x 5
345 x 3

Briefs on
345 x 3
435 x 2
525 x 2

Suit on
525 x 2
525 x 2
525 x 2
575 x 2 with reverse light bands
615 x 1 with reverse light bands (could have done a second but they racked it on me.

Loved doing squats but not too heavy today. I'm just tring to get use to the suit and how to setup and sit back in it with weight. It felt really good on the last one and I wanted to do more but they said to hold off for next week.

Deadlifts
225 x 5
315 x 5
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3

405 x 10 :drooling:

Video:

l5RPXbCD9o4

Did some kettle bell exercises and callid it a day.
Just trying to get use to the suit and using a monolift was great, I'm learning thesuit and alll the lifts in the suit felt easy. I'm slowly getting my stance out wider and the more I do that the more the suit takes over and makes the lift out of the hole effortless. Can't wait till next weekend.

MikeSki
06-20-2010, 06:56 AM
It has taken me some time to get my thoughts together and still I am not good at typing them down but I apparently I hurt tmy Team ( or some of them) when I said in my last post that they stopped me in doing weights on my lifts, it was never my intention. It is not a Dictatorship in our crew, we talk and a lot, saying what we thought of and asking questions how to do it and if this sounds good and how we want to attempt getting to new and higher weights and what is a good way. What happen was, like always, I want to lift heavier and heavier weights till I can't and it is wrong on my part and we DID talk about it and I was happy to stop. In fact I was able to do 405 for 10 reps on raw deads do to stopping the squats where I did with gas in that tank. This was good since i do need work on my deads too.
I have always been 'balls to wall' training type person and at my age it is taking it's toll with torn groin, partial ruptured bicep tendon, torn intercostal muscle(2 times) and umbilical hernia all with in 3 years. Like everyone I have goals but since I'm in my fifties and lift in age groups I want to get these goals within these age groups and yes I'm talking about records in these age groups in powerlifting federations.
All though I have little to offer I try to absorb as much info as possible and training with a Great crew, like I am in, is a bit stunning for me since I've always trained alone. No one looked and cared how I did any of my lifts or trained for that matter but now I have people looking at me and critiquing and studying my form and technique so I won't hurt my self and so i can go further in inceasing my lifts.

Once again IF I ever say again 'They stopped me' it was with good intentions on there part to help me, that is what a Powerlifting Crew does, they watch out for each other so no one gets hurt but everyone gains.

MikeSki
06-20-2010, 06:56 AM
Monday 6/14/2010
Bench
45 x 10
135 x 10
225 x 5
315 x 3
365 x 2

shirt on
455 x 3 to a 2 board
505 x 3 to a 2 board
495 x 2 t0 a 1 board

Try working the shirt to touch just a learning exercise
405 x 2 touched
315 x 1 touched
315 x 2 touched
315 x 1 touched

Still having issues with touching and my form, can't seem to figure out what is wrong with me.
My crew seems to think it is my lat strength so I'm to do more DB benching and straight arm lat pull downs and we will figure on a few other exercises to do. I may try speed benching on thursday.

MikeSki
06-20-2010, 06:57 AM
Wednesday 6/16/2010

Squats raw
45 x 10
135 x 10
225 x 5
315 x 5
working sets
405 x 10
405 x 10
405 x 8

Still can't seem to get the last set to 10, oh well that is it for these 405 x 10 sets next week lighter weight and bands.

Leg press
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10

Wanted to do 1200 on the leg press but on that last set and last rep I felt an intercostal muscle move (may be a tear again but no bruising right now) so I stopped here. So that was it for today, not happy with the sets and the 405 sets were hard so I definately need to deload or go lighter.

MikeSki
06-20-2010, 06:58 AM
Squats 6/19/2010 with box

Used chains too total chains: 120lbs
65 x 10 40 lb chanins
65 x 10 120 lbs chains.
155 x 5 120lbs chains
245 x 5 120 lbs chains

Put on Briefs
335 x 3 120lbs chains
425 x 2 120 lbs chains
385 x 2 120 lbs chains
385 x 2 120 lbs chains
385 x 2 120 lbs chains
385 x 2 120 lbs chains
385 x 4 120 lbs chains

Worked the squats with a lot of form and technique since I don't/haven't used briefs and not used a monolift. It felt great, but I was too slow and cautious on the 425 to use it as a work set. Hopefully once I get use to the briefs and my stance (was going really wide) I will be able to increase the working sets. I love to go heavy but I need to get the technique down before going up.

DL in briefs
Since I'm training for a multi ply meet I need to trian in equipment so deads with briefs for a starter.

225 x 5 This was just sloppy
315 x 3 even worse
365 x 5 better got some good coaching from my team
365 x 5 Again getting better
405 x 9 Okay till 8 and then getting sloppy.

All in all I had a good day learning the equipment and form in it is a job and I have to be understanding in that it will take time and it will get better. Rome was not built in a day.

t gale
06-20-2010, 07:28 AM
Great job yesterday Mike. your form is getting better every week. You seem to be getting used to wider stance and knees out, we just need to get you to sit back a little more and you'll start having the big numbers you want. Again good job and happy father's day.

Barbaccio
06-20-2010, 10:51 AM
You had a tremendous day yesterday. You're tech is coming together, the strength is already there. You have plenty of will to work and that's partly what's held you back. Now that you've learned to pull back some and let your body recover rather than just plowing everything, you will see some great progress. Nice job today big man.

MikeSki
06-21-2010, 07:35 PM
Monday 6/21/2010

I actually did 10 minutes on the eliptical runner, I guess tonny is rubbing off on me!:confused:

Bench with chains raw
45 x 10
135 x 10
135 x 5 + 90lbs chains
185 x 5 + 90lbs chains
225 x 5 + 135lbs chains
245 x 2 + 135lbs chains
185 x 5 + 135lbs chains
185 x 5 + 135lbs chains
205 x 5 + 135lbs chains
225 x 5 + 135lbs chains
245 x 3 + 135lbs chains

This was fun the the first pyramid was with a narrow grip the second wave up I kept increasing the grip wider and by the last set i had my hands out with the index finger on the ring.

Close Grip Benches
135 x 20
225 x 12

These were different and difficult but still worked the triceps nicely. One rep was a full press and the next was a half press from the chest and then over again

Straight Arm cable pull downs
50lbs x 15 reps x 4 sets

Chambered Bar Flat bench
First time doing this it may help me touch correctly in a shirt.
135 x 10
135 x 10
155 x 10
155 x 10

I think this exercise has merit.

That was it and it was a fun work out, chains make it interesting all the time I hope they will help increase the raw bench.
Hope to post videos later.

Barbaccio
06-22-2010, 06:21 AM
Don't forget your benching was paused as well. You looked really good last night old man! We just need to keep working your technique and you'll be a 600lb bencher in no time. The cambered bar will definitely be a big help for where you're weak but just be careful of that injured shoulder. I've seen how tight your shoulders are and that bar is dangerous.

sambone
06-22-2010, 09:25 AM
Looking strong lately Mike. Hopefully I'll be back in full swing this week. Becareful with that cambered bar like Tone said it's dangerous.

MikeSki
06-22-2010, 05:45 PM
Thanks Tone and Sam, I was going to talk to you guys about that chambered bar.
Sam I think my bench is getting stronger but I think it may be due to the form getting better the only problem is this is raw and not shirted.

MikeSki
06-23-2010, 10:22 PM
Wednesday 6/23/2010

Squats with band and briefs
Warmups
135 x 10
225 x 5
315 x 5
Briefs on
315 x 3 + 1 band
Working sets
315 x 3 + 2 light bands
315 x 3 + 2 light bands
315 x 3 + 2 light bands
315 x 3 + 2 light bands
315 x 3 + 2 light bands
315 x 3 + 2 light bands

1dKshxhu05w



Not bad the set went good and pretty fast not to taxing, but now tha I'm done I think I should have gone with average bands.

Deadlifts w/suit single ply
135 x 5
225 x 5
315 x 5
405 x 5
405 x 5
405 x 5
405 x 5

I went down lower with these but needed to in the suit else I got nothing from it.

Leg press w/reverse heavy bands (very little tension)
400 x 5
600 x 5
800 x 5
1000 x 5

Abductors
150 x 20
230 x 20
250 x 20
270 x 20
290 x 20
305 x 20

Adductors
150 x 20
210 x 20
210 x 20
210 x 20
210 x 20

That was it was running late.

MikeSki
06-24-2010, 08:02 PM
Thursday

My crew thinks I need to do dumb bell work to help me do better in the bench press so more dumb bell work. I am definately weak off the chest so hopefully doing DBs will aid in giving me some stablity and strength at the chest level.

Flat Bench DB with palms facing in
50 x 10
50 x 10
75 x 10
75 x 10
90 x 10
90 x 10
100 x 10
100 x 10

Incline bench press DBs with palms facing in
50 x 10
70 x 10
70 x 10
70 x 10
90 x 10
90 x 8 lost it

Skull cruchers
80 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Tricep Push downs
3 sets for 10 reps as fast as possible
70 x 10
85 x 10
100 x 10

BB curls
I had to use a straight bar the EZ curl bar just hurt my elbows too much and even with the straight bar and a wide grip I had problems starting the first rep with pain in the elbow. May be I need to work on the eblow flexability?


CG Cable Rows
70x10
80x2x10


Hammers
45 x 10
45 x 10
45 x 10

A good work out and my partner was back so it made it even better to train with him. It was more of a bodybuilders routine and we were out real fast but it was good and we will hit the triceps a bit more in the coming weeks.

MikeSki
06-29-2010, 07:46 PM
Monday 6/28/2010

Wow what a night!!!
Seven guys and 6 in shirts!!
Benching was raw with bands and then in a shirt, the rounds were kind of fast at times and other times just right. all of my benching was to a 2 board in the shirt.

Bench mini bands doubled (~ 40 to 50lbs tension at top on each side, I guess)
45 x 10 plus doubled minis
135 x10 plus doubled minis
225 x 5 plus doubled minis
275 x 3 plus doubled minis
315 x 2 plus doubled minis (this was not good popped the shoulders out too soon)
Shirt ON
365 x 3 plus doubled minis to a 2 board
405 x 3 plus doubled minis to a 2 board
405 x 3 plus doubled minis to a 2 board
425 x 3 plus doubled minis to a 2 board
455 x 3 plus doubled minis to a 2 board
475 x 2 plus doubled minis to a 2 board


Shirt off
225 x 8 plus doubled minis to a 3 board
225 x 7 plus doubled minis to a 3 board
225 x 7 plus doubled minis to a 4 board


That ws it but I was beat but I keep the technique pretty good and had the weight out over the belly even with the boards, I was told. So this was good and today (Tuesday) I was hurting like I never hurt and my crew said now that is what benching is like if done correctly. I guess I have a lot to learn still but this Team has my back and are helping me in many ways I never expected it is all good and I just need patience and keep the list in my mind of what I need to do.
Next wekk? Maybe full touching benching?

MikeSki
06-30-2010, 08:25 PM
Still tight annd kind of beat up from bench ...wow.

Wednesday 6/30/2010
Squats
135 x 10
225 x 5
315 x 5
briefs on
315 x 3 doubled minis
315 x 3 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis
315 x 2 doubled minis


average bands GMs
2 sets x 10
2 average bands GMs
1 set x 10

The Prowler!!
90lb 15 yards?
Went up one way pushing high bars, went back pushing the low bar
Did 5 passes each way, 2 passes were with 140lbs but on the second one back (low bar push) I just couldn't move it so I took off 50lbs and continued. I hate these but I did them

Leg press
200 x 10
400 x 10
600 x 10
800 x 10
1000 x 10

Well no 10 x 10 but then after the prowler it is not too bad.

adductors
150 x 20
230 x 20
230 x 20
230 x 20

That was it I couldn't do anything more I was spent. Still am.

Barbaccio
07-01-2010, 05:23 AM
This workout looks alot better as far as what you should be doing to still have a successful squat day on Saturday Mikey. The only thing I'd like to see you drop is the Leg Press. It's really not doing much for you. Everything else looks great. Nice workout. See you Saturday.

sambone
07-01-2010, 08:16 AM
This workout looks alot better as far as what you should be doing to still have a successful squat day on Saturday Mikey. The only thing I'd like to see you drop is the Leg Press. It's really not doing much for you. Everything else looks great. Nice workout. See you Saturday.

I agree with Tone here, squatting heavy twice a week will drive you into the ground eventually no matter what your age.

You definitely need the speed work, you're warm ups are just as fast as your max attempts. There's some poundage to be gained there for sure. You've been doing great keeping your head up and back arched. Can't wait to see what kind of numbers you turn in a multiply meet!

MikeSki
07-01-2010, 09:45 AM
Thanks guys!

I know now I have to continue with the prowler (Sam please continue to bring it I'll do it).
My adductors are weak too so got to get this up too, I think the prowler will help with this on the low bar side.

As for leg press? :rolleyes:
Well I have a number ... 1500 for 10, yea I know these are useless but i know if I get this I'll be real close to a 700lb raw squat. I got to work harder on this with the rest of the stuff, this had been my guide for squat strength in the past and I know it works.As you can see I did cut the sets down and will keep them there.

Barbaccio
07-01-2010, 10:47 AM
You're not training for a raw squat. You're training for a geared squat.

MikeSki
07-01-2010, 12:20 PM
OOps I get carried away, sorry.:hello:

MikeSki
07-01-2010, 07:53 PM
Thursday 7/1/2010

Staying with DB flat benching to help get the arms down to the chest and work the lats more.

Bench DB
60 x 10 Had loud pops and cracks in the right shoulder and i warmed up good too, slight discomfort but more stretching seemed to help.
60 x 10 slightly better
105 x 10
105 x 10
105 x 10
105 x 10 finally the shoulder feels better
105 x 10

Incline BB
45 x 10
135 x 10
225 x 10
275 x 5
295 x 5 last one was hard
280 x 5
275 x 3 +1 with help
225 x 5 wanted 10 but i was spent.

Curls (did these last week and I had a real hard time so I need these for the time being)
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10

Started wide and got to the index on the ring of an Olympic bar. Felt okay by the last 2 sets.

Seated V cable pulls
105 x 10
150 x 10
210 x 10
255 x 10
255 x 10
255 x 10

That was it felt okay but still trying to get started is hard don't know if it is the hot weather we had this past week or that Monday bench workout.

MikeSki
07-03-2010, 12:09 PM
Saturday 7/3/2010


Blue bands = strong up to 175lb tension at top
Green Bands = average up to 120lbs tension at top
Because I'm short I think blue was at about 120 and green at about 80 so total tension at the top was about 200lbs per side but this could ahve been less.

Squats parallel box full sit and relax and start up.
60 x 5
60 x 5 blue bands
60 x 5 green + blue bands
150 x 5 green + blue bands

Briefs ON
240 x 3 green + blue bands


290 x 2 green + blue bands
-94yOJLb1ac

290 x 2 green + blue bands

310 x 2 green + blue bands
310 x 2 green + blue bands
PBew0QoFbu4

330 x 2 green + blue bands
-9vm1XtImjc


360 x 2 green + blue bands
GJW-hwy0EjA


380 x 1 green + blue bands
iLgj5ip273s


420 x 1 green + blue bands
8pgUpl_0ej8



A few videos from Squats on Saturday.







deads
250 x 5
340 x 3
430 x 3
480 x 3 bad form
Done on these.

Hyper Extesions
90 x 10
90 x 10
90 x 10
Hmmm I'm getting stronger on these.

Hanging leg lifts
3 sets 20 reps

That was it!
Had a great day squatting and in briefs only. I was surprised and happy with the squats. It is odd cause on my squats my first rep or set may look bad but if i do it again I'm better and stronger on it, I think it is a head game with me but then these are weights and things I never done so I guess I'm too cautious? O r something, I need to get my head on straight with these heavier weights.
__________________

t gale
07-03-2010, 01:50 PM
Great job today mike. looked real strong.

MikeSki
07-05-2010, 05:51 PM
Thanks Tim.


Monday 7/5/2010

Bench
Raw all had about 80 lbs of chains on all of them
45 x 5
45 x 5
145 x 5
195 x 3
235 x 3
285 x 1 This was tough and slow
Shirt on
325 x 3 3board
375 x 3 2 board
415 x 1 to chest bad al most dumped it

Not sure of what I did then I did more benching but I think I did one more with the shirt.
I'm very fustrated at this point. I can board bench and with okay heavy weight but I can't hit the chest with our it almost or just dumping. It seems nothing I do is helping.
At this point we are trying some PVC rolling on the shoulders, back and lats perhaps there is bad tissue there or something. I continue to so DB flat benching on Thursdays to hlep loosen up the chest at the bottom. Thinking it is the shirt perhaps too tight or loose but this is an unknown here too. I'm thinking on buying a new shirt but what type" Titan, Inzer, Overkill or Metal?
This whole equipment using is just getting to me cause nothing seems stable from week to week. One week I can touch in a shirt or hit a squat then the next week I can't adnd don't even ask me about my deadlift ... Arggg!!

Finished off with the following:
Monster mini band pull aparts
3 levels x 3 sets x 20 reps

Monster mini push downs
3 sets x 15 reps

face pulls
50lbs x 15 rep x 3 sets

Tim and Tone don't get me wrong but I'm just fustrated and don't know what to do. Yes I ask what weight to do cause at this point I'm just scared in equipment ... especially in the shirt nothing seems to work and I don't even see a tiny bit of anything getting better. Just depressing for me.
Yea call me head strong or stupid and I don't listen but you know I'll do anything you guys say just now I have so many thoughts in my head about benching I'm totally confused at this point.

Barbaccio
07-05-2010, 08:31 PM
It'll come man. We didn't even realize you were this frustrated until today. Your squat is going fine. Your deadlift we haven't even begun to really work on yet. Squat first, then dead. Tim and I were talking about your bench today. I need to get some video of your mechanics and really try to break it down. Maybe send it to some friends. We will get it fixed bro. I don't know where you get the idea that everything can be fixed and perfected in a day. There is a HUGE difference between raw and geared. It's gonna take time bro. You're already incredibly strong Mike, your raw numbers show that. We just need to get you learning the gear. Right now, one of the biggest issues we see is your flexibility. It's hard to make some of the adjustment you need to make to lift in gear when you have a hard time moving, getting under the bar, getting in position for a deadlift, or keeping in position on the bench. That why I keep stressing the PVC roller to you. We'll get there buddy. Have patience.

MikeSki
07-06-2010, 03:12 PM
Thanks Tone, I know it can't be fixed in a day but I'm so unstable in benching, meaning one week I can hit and it looks good and the next week I can't hit and I'm dumping all over the place. I mean if I was always dumping then it is fine but one week good next week lousy? I try to do the check list and follow things and it just seems like it is a crap shoot on whether or not I get it.
It is fustrating.
But like I said I'll follow what you say.
Sorry.

MikeSki
07-07-2010, 07:51 PM
Wednesday
Squats with briefs and Monster mini quaded(I think it was a monster mini or light)
45 x 10
135 x 10
225 x 5
315 x 5
Added band and briefs fro m here down
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Did last 2 sets with in 40 seconds of each
315 x 2
335 x 2

It was a good day was hitting most below parallel and form seemed good too with some good pop out of the hole. My partner keep up a fast pace give me no more than 3 minutes between sets except for the last two.

Banded Deadlifts with quaded minis
135 x 5
225 x 2
275 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 5 Wow!

Again my partner pushed me on these and helped talk me through the last set doing 5 reps last one was not pretty but got it. It was almost he goes and I went and then him and then me on these a very fast pace.
Thanks Sam!

No Leg Press Tone!!!
I was beat and cardio just didn't was not in the cards for me tonight.

Abductors
150 x 20
230 x 20
250 x 20
270 x 20
290 x 20
300 x 20

Adductors
150 x 20
230 x 20
230 x 20
230 x 20
230 x 20

That was it really burnt out by this time, but a good workout and I was happy with the deadlifts they actually felt good and now the glutes are feeling it too.

t gale
07-08-2010, 12:56 PM
Hey good job on deads Mike!

MikeSki
07-08-2010, 07:49 PM
Hey good job on deads Mike!

Thanks Tim, but Sam really pushed me and I really like the feeling on the banded deads, I just feel like I can pull better. I guess it is my weird genetics.

MikeSki
07-08-2010, 07:50 PM
Thursday 7/8/2010

Flat Bench DB presses
95 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Incline BB presses CG
45 x 10
135 x 10
225 x 10
275 x 5
295 x 5
315 x 2 + 1 helped
225 x 10 warm down

Standing BB Press
45 x 10
95 x 10
145 x 10
195 x 3
195 x 3
195 x 3

I wanted to do 5 sets at 195 but time was tight and it was late. I felt stronger on each progressive set ... odd I know.

Tricep presses (cable push down)
100 x 15
110 x 15
120 x 15

That was it, DB bench went okay but I don't know if I will be able to get 115lbs presses next week.
The Military presses were odd cause on the heavy sets the first one was hard but by the 3rd set they were easy and yes I was bringing it to the chest and not arching too much.

MikeSki
07-11-2010, 07:46 PM
Saturday 7/10/2010
Squats (not a good day)

Took me a day to write this up just cause I'm pissed at my self. I didn't feel good just tired and over worked I guess.Work has been mentally fustrating and the heat was tough to bear too this week. I definately did not have my head into this workout and each lift was progressively harder and that was do to form I was just lax. I reviewed my tapes and the one I will post really shows how lax I was on the lift off, no aggression how ever once I got the weight and went down it was not too bad ( I thought) but I stopped after that since I just did not have it in me to get things right.

I also have a bad liean in my squat and if any one can suggest an exercide to you help this I'd appreciate it but I attribute to a torn groin muscle that was never taken care of.

Anway the rotuine

Squats
65 x 10
65 x 10
briefs on
265 x 5
355 x 3
445 x 1
suit on straps down
535 x 1

cOrlqjR52N0



That was it a lot of bad form but most important I did not get under the bar and had a laxed attitude, which caused a bad work out and for me to shut it down.
No one to blame but me.

sambone
07-12-2010, 11:08 AM
Part of the reason you dipped so far to oneside is you were not centered under the bar. Look at your shoulders and how they match up with the lines on the bar. I'm not sure if that's the entire cause of the problem but it's a start.

MikeSki
07-12-2010, 07:33 PM
Part of the reason you dipped so far to oneside is you were not centered under the bar. Look at your shoulders and how they match up with the lines on the bar. I'm not sure if that's the entire cause of the problem but it's a start.

There was a lot things wrong and yes that was one.
Just got to get my head into it again that was the biggest problem.!

MikeSki
07-12-2010, 07:41 PM
Monday 7/12/2010

Bench
45 x 10
135 x 10
225 x 5
315 x 3
375 x 1 Was high on the touch

Shirt on ... set it up a bit tighter and keep the neck more of a straight line across the chest.

405 x 3 2 board as always easy.
455 x 1 touched tough and not too good
495 x 1 touched but bad
495 x 2 half board good
495 x 1 touched GOOD!
The trick to make me laern how to bench:

VL8zjibwYJ4


495 x 1 good again
This time no board and I stil got it!

eSGpueqssTI





515 x 1 touched good but the top was odd. I'll still say I got it.

Pin presses
225 x 10
265 x 5
315 x 5
315 x 3
315 x 5

I liked these!

It was good workout the shirt down more and jaked more than usual but I got a few to touch with no dumping or almost dumping. It is a begining.

MikeSki
07-14-2010, 08:20 PM
Wednesday 7/14/2010

Squats raw
I didn't have my briefs so I decided to raw squat.
45 x 10
135 x 8
225 x 5
315 x 3
405 x 3
455 x 3 ( I think)
495 x 1
495 x 1

Still having issues with the squat at heavier weights, The weight felt fine not heavy but the squat down was muscled and still a bit of favoring the one side. Not sure of what to think of it or what to do, just work on the squat and try to not think of it as much, i guess. It felt good to do some moderate heavy raw squats for a change.

Deadlifts
135 x 5
225 x 5
315 x 5
405 x 3
455 x 3
455 x 2 bar slipped
455 x 1 just bad lift too far out.
455 x 3 good
455 x 3 good again
455 x 3 again good

The deads are a problem for me, unlike most people I think cause of my genetics I have to get way down in to a below parallel position to pull correctly. This seems to work for me and keeps the bar close to me too for an easy break off the floor with the back straight. My grip is different since I almost wrap my hands all the way around the bar and then twist the bar to get a firm grip with my skin and calluses. It is odd but it seems to work for me.

Last exercise was a new thing that I am totally week in so I need to do it a lot. On the 45 degree angle back hypers and used a light band tied down to the floor and looped over my neck. I leaned forward and down and arched back ... as well as I could and as far as I could and then repeat.
4 sets 7 reps

That was it pretty happy with things enjoying the Deads more and more each week and got to thank my partner for that. We plan to do floor pulls 2 weeks in a row and than some type of special pull on the third week.
All in all I feel pretty good tonight.

MikeSki
07-15-2010, 08:19 PM
7-15-10
Military Press
BarXalot
95x8
135x5
185 x 5
185 x5
185 x3 Just lost it here.

5 sec Pause Bench Press
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

These were one of the hardest things to do since I had to stay tight and keep the bar just and I mean Just touching the chest and trying to keep the arms/elbows in. Then press it and straight down to the chest and repeat. This really worked the Lats and I used them a lot on the press more than I ever knew I could do. I really need to do these more, but I don't know about weight.


Shoulders like Boulders
front laterals
30 x 8
Side laterals
30 x 8
bent over rear laterals
30 x 8

Then rest and repeated 2 more times for a total of 3 sets.



CG Cable Rows
80x10
90x10
100 x 10


DB Rows
95 x 10
95 x 10
95 x 10


Hammer Curls
30x3x10

chaddukes
07-16-2010, 07:20 AM
Hey Mike!

I saw you at the DE meet in May. You're looking strong bud!

MikeSki
07-16-2010, 09:46 AM
Yes I remember, How you been?
Give me a link to your log too.

chaddukes
07-16-2010, 02:32 PM
Yes I remember, How you been?
Give me a link to your log too.

I've been well. It's taken me three months, but I think I'm finally getting stronger than I was in April.

Here's my log:
http://forums.jpfitness.com/oly-strongman-pl-training-logs/40944-chads-rookie-year.html

I've thought about staring a log here, but I've been posting there for quite a while. So, I'm not sure. It would be cool to have my log on a site where I actually know some of the folks.

When are you looking to compete again?

I saw that you were doing hip abduction and adduction. How are you doing that? Do you have a special machine for that? Or is that some lift that I don't know about?

MikeSki
07-16-2010, 04:22 PM
I've been well. It's taken me three months, but I think I'm finally getting stronger than I was in April.

Here's my log:
http://forums.jpfitness.com/oly-strongman-pl-training-logs/40944-chads-rookie-year.html

I've thought about staring a log here, but I've been posting there for quite a while. So, I'm not sure. It would be cool to have my log on a site where I actually know some of the folks.

When are you looking to compete again?

I saw that you were doing hip abduction and adduction. How are you doing that? Do you have a special machine for that? Or is that some lift that I don't know about?

I haven't read your log yet but will.
Glad to here you are getting stronger but you had it in you, your form was pretty good. Did you get a squat suit yet?

I'm planning to do a multi ply meet in Nov (the same place as before) but I'm still learning the equipment as you can see. It takes time getting use to it and I definately have tightness issues but I'm working through them.

the abductor/adductor are machines I use but you cn use bands for them too. they attach one muslce on the outer thigh and one musle on the inner thigh and a little glute too. I feel these are critical in the squat and for depth (and I did these a lot before the meet in May) in the squat I hated them when I started them but now I like them and they are pretty easy now, I have to find a new exercise to attch the same muscle now. I use them as accessory exercises so the reps are alway at 20 or more.

Glad to here from you keep in touch as i will.

MikeSki
07-17-2010, 03:17 PM
Saturday 7/17/2010

Squats
Free Squat
155x8
245x5
Briefs On
335 x 3
425 x 3
455 x 3
515 x 2
565 x 1
605 x 1

Not thrilled with this since my raw squat is the same. Still have to learn this equipment. Ugh!

Tried to deadlift in the briefs no good
225 x 5
315 x 3
405 x 3
495 x 0

done with that got to get my deadlift suit (single ply) and try to learn this.


Chain Suspended GM's
225 x 10
275 x 8
315 x 5
365 x 5
405 x 5
430 x 3
455 x 0 just couldn't get it, we were moving pretty fast through these just 2 of us.
505 x 3 Hmmmm ...

One thing on the last set i did not use my board to stand on ( had a 2 in stand to stand on these so I was at the right height since my partner was way taller than me). Next time I'll get it the right way ... look out Tony!! :evillaugh:

Reverse Hypers
90 x 10
90 x 10
90 x 10
140 x 10
140 x 10

Sitting Crunches Machine
50 lbs x 10
50 lbs x 10
50 lbs x 10
50 lbs x 10
50 lbs x 10



Using equipment and learning it is tough and I need to get a solid routine down using the suit. fustrating just fustrating.

t gale
07-17-2010, 04:55 PM
Keep with it old timer. you can teach an old dog new tricks.

MikeSki
07-17-2010, 05:10 PM
Aren't you on vacation???
Go eat some more food!!
Hope your having a good time, see you next week.

Barbaccio
07-17-2010, 08:31 PM
Nice work today Mikey. You had me in aggressive mode on those GM's. Kept up with me for awhile. Good times.

MikeSki
07-23-2010, 06:45 AM
Monday 7/19/2010

Bench
45 x 10
135 x 10
225 x 5
315 x 5
365 x 2

shirt on
455 x 2 2 board
495 x 2 1 board
515 x1 touched
545 x 1 1 board
545 x 1 1/2 board
405 x 3 touched
405 x 3 touched

Not a great work out only bench and shirted bench still the issue is touching pushing it up no problem.

Wednesday 7/21/2010

Couldn't train with the partner so solo this day.

Squats raw
Wanted to try some thing different to try to shock the legs, hips and glutes so I pyrimad up and then see/saw down.

45 x 10
135 x 10
225 x 5
315 x 5
405 x 5
455 x 5
480 x 4 on the fourth rep I felt a pull twing or something in the right side of the knee. Once I ranked the weight I could not even stand on the leg but I loosen it up and it felt better and I continued.

405 x 5
425 x 5
345 x 5
365 x 5

I liked this routine for a change and think it has merit so I'll try this for a month of two and see what happens. I found that I loosen up when going down so now a real tight stance and arch is in place to to these better.

Band adductors/abductors and gulte raises
Used a mini band and did them standing
5 sets each 20 reps

These were different and worked them better than the machines.

It wa late so that was it.

Vacation next week so Attilis gym in Wildwood, NJ on sunday, monday, wedneday and thursday if any one is do that gym I'll be there probably early in the mornings starting between 6 to 8 am, just look for the Old Man.

chaddukes
07-28-2010, 01:50 PM
I've been doing some of the band adduction and abduction. Thanks for that tip.

MikeSki
08-01-2010, 09:00 AM
Okay back from vacation no sunburn so that is good but I did drink alochol like a case and a half of Twisted Tea, oh well it is the only time I drink.

So on vacation I did manage to wokout 2 days, yea not great but the body needed the rest I guest but th ewalking I did kind of made up for it.

Sunday 7/25/2010
Squats
raw
45 x 10
135 x 10
225 x 5
Belt on
315 x 5
405 x 3
Briefs on
495 x 3
545 x 2
585 x 1 +1 help
suit on straps up
585 x 2

reverse Band (green average)
585 x 2
675 x 2
725 x 2

That was it. Felt good and strong.

Monday 7/26/2010
Raw Bench
45 x 10
135 x 10
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5

My bicep was killing me doing the benching so I called it a day, I wanted to do more but the burning was terrible. Went back to the room took 6 Advil and then layed at the pool.

That was it on vacation my bicep just was not right till Thursday so not working out the rest of the week.

MikeSki
08-01-2010, 09:32 AM
Saturday 7/31/2010
Squats
65 x 10
155 x 5

Briefs on
265 x 5
355 x 3
445 x 4
545 x 1
575 x 1

Suit on straps up (trying to get use to the suit)
645 x 2
645 x 2
645 x 2

The weight was not heavy on the back, which is a good thing, but i need to get use to the suit. I got plenty of pop at the bottom but technique needs to improve more.

Deadlifts (raw)
against quaded minis

135 x 5
185 x 3
285 x 1

Speed sets 30 second rest between sets
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1


Standing Cable Crunches
120 x 10
120 x 10
120 x 10
120 x 2 Done I was spent.

Hyperextensions
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Done, but today the back hurts a bit but I'll managed.
Squats are going good, like I sasid the suit needs to be learned but I even got the straps pulled down a bit more on the last two sets so it is a learning process.

t gale
08-01-2010, 02:33 PM
Good job mike. you're second and third set of squats looked good. you have no problem hitting depth which is good. Thank you for keeping me going yesterday and the little kick in the azz on deads. i needed that. so thanks

MikeSki
08-02-2010, 07:55 PM
Monday 8/2/2010
Bench
Raw
45 x 10
135 x 10
135 x 5 + 45lbs chains
185 x 5 + 45lbs chains
225 x 5 + 45lbs chains
275 x 3 + 45lbs chains
315 x 2 + 45lbs chains
365 x 1 + 45lbs chains 2 board

Shirt on
365 x 3 + 45lbs chains touch
405 x 3 + 45lbs chains touch
455 x 3 + 45lbs chains touch
495 x 1 + 45lbs chains touch
495 x 1 + 45lbs chains touch

close grip bench(raw)
225 x 15 + 45lbs chains 3 board
225 x 15 + 45lbs chains 3 board

3 sets o 15 reps tricep push downs with average band


That was it but a good day on the bench with the shirt. With the exception of a couple of reps here and there I touched pretty good with no dumping. I seem to be learning the technique to tuck the elbows in and my arms are staying perpendicular to my chest.
Next week will tell the tale if I am learning, since I have been hot and cold from week to week with good and bad lifts. can't wait now I may just be a decent bencher in a shirt yet.

MikeSki
08-04-2010, 07:22 PM
Wednesday 8/4/2010

Squats raw
135 x 10
225 x 5
315 x 5
belt on
405 x 5
475 x 5
500 x 2
500 x 2
315 x 10

Front squats
135 x 10
185 x 10
225 x 10

I haven't done front squats in like 20 years it was fun I may keep doing them. I hit deep with these but they were light.

abductors
130 x 20
230 x 20
250 x 20
270 x 20
290 x 20

adductors
130 x 20
210 x 20
230 x 20
230 x 20
230 x 20

That was it. Squat were okay would like to have gotten 500 for more reps but perhaps I'll work into it, the first set was hard but the second was easier and I could have done another rep too.
Again I liked the front squats.

MikeSki
08-07-2010, 04:43 PM
Saturday 8/7/2010

Ok, I go to the gym early like always to warm up and strecth and BAM! Pulled a ham groin muscle that had me limping. I did foam and PVC roling and then reverse hypers and then did the eliptical for like 15 minutes and I was ok but it stil hurt. But I dicided to try to squat since it was equipped.

box squats w/briefs
barx10
barx3 blue band added
barx3 2 blue bands rest of training
155x3
245x2
335x2
385x1 suit on straps down
385 x 2 Got the CNS working right now.
425x2
475x0 Just didn't have it in me
335x5

Wow what a set/rotine and I never did 2 blue bands (heavy) but it was fun and the hammy and groin held for the workout but i tire to do raw deads banded with monster minis and it was a no deal

reverse hypers
90 x 10
90 x 10
90 x 10
180 x 8
180 x 8

Straight leg DB deads
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10


Machine sit ups
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20


Well it was a decent day since i had a muscle pull and now it is not too bad just more stiff back than groin or ham stiffness.Still the weight seems to be going up, I'm staying very close to a trining partner who squats high 8's probably 900 so hopefully I'm getting close to 700. Oh by close I mean like almost a 100lbs in the squats which may seem like a lot but for me it doesn't seem that far away. Also I used his suit a titan boss, it is really Niceeeee. I got to try mine with the bands to see if there is a difference.
Thing seem to be falling into place strength and power wise I think time will tell.

t gale
08-08-2010, 03:16 PM
Hey Mike, you did really good job yesterday. Looked strong. Keep up the good work.

MikeSki
08-09-2010, 09:32 PM
8/9/2010 Monday

Bench
raw
45 x 10
135 x 10
225 x 5
315 x 5
375 x 1

Shirt on and touching to chest.
405 x 3 bad form
405 x 3 slithgtly better
455 x 2
495 x1 1 missed
495 x 2


http://www.youtube.com/watch?v=LMrlVza873Y


545 x 1 PR good


http://www.youtube.com/watch?v=mo2oB92Kmh8



Not sure may have missed a set in there or 2 but again a fustratng night on bench with shirt . Not tucking not dropping the shoulder not using the lats and my feet were off too, I figured this out on the last 2 sets.
Okay in retrospect, I seem to stay loose and that causes me to loose everything and tend to dump. I notice in my logs my best bench night are when Iuse bands or chains and this is because I stay tight, you have to or your loose it. When I get to free weights I loosen up again and don't do everything I stated above.
Tone I don't know what to do to stay tighter but the maybe the slap on the back does the trick like the board. I guess you 'll like that cause you get to beat up an old man. The Other thing is my feet I think I get better arch and belly rise with my feet flat or almost flat on the ground, I know I did this on the last one and it felt so much better. Also I think I need the bar a couple more inches out over my chest/belly area to allow for my shoulder to drop better.
I guess we will talk on this.
In any case thanks Tone for mking me do the 545.

t gale
08-10-2010, 04:12 AM
great job on pr. last set looked really good.

MikeSki
08-10-2010, 10:21 AM
Thanks Tim but that is not going to count in a meet I have to get consistant, some how some way.

Barbaccio
08-10-2010, 11:22 AM
Knock it off. Accept the successes when the come. And stop trying to blame good technique on a back slap. You did it because you did what you were supposed to do. It was a good bench. Be happy.

MikeSki
08-11-2010, 08:45 PM
Wednesday 8/11/2010

Squats raw
45 x 10
135 x 10
225 x 5
315 x 5
Belt on
405 x 3
475 x 5
500 x 3 These felt great I could have forced 2reps more.

I wanted to do 2 more sets here but my right knee started to hurt like the patela was pulling so I canned it. Did the folowing
squats
315 x 10
225 x 15

adductors
50 x 20
70 x 20
90 x 20
110 x 20
130 x 20

Abductors
50 x 20
70 x 20
90 x 20
110 x 20
130 x 20

GM's
135 x 10
225 x 10
315 x 10
365 x 5

Called it a night, not great but then not bad just a workout.

Icing the knee tonight.

MikeSki
08-14-2010, 03:47 PM
Saturday 8/14/2010

What a day!
ME day to the MAX to say the least.

Squats
So it was band day and it was a 3 band day to say the least.
2 heavy and 1 average on each side, I figured for my height it was like 500 to 550lbs of tension alone.

box squats w/ briefs
bar x 5 blue band
bar x 5 blue and green band
bar x 3 2blues and 1green band on for rest of squat day
155 x 3
245 x 3
295 x 1

Suit on straps up
295 x 0 Just did not expect it I was totally loose
295 x 2
295 x 2
295 x 1
295 x 2
315 x 2


http://www.youtube.com/watch?v=HtmUm4ZByg4


Most of the suit squats were touch and go but I'm learning the suit and setting up my technique on this. I was happy with this workout and really tired.
My training partner Tone set me up with a great check list to use when squatting called NABB.
kNees out
Arch
Butt Back

I like things like this to help keep myself in check on the lift. Thanks Tone.


conv. rack pulls 2nd holefrom the bottome it set up to just over the knees.
245 x 3
335 x 3
425 x 3
515 x 3
605 x 3
695 x 1 PR but it was slipping out the hands.
745 x 3 straps on and held 2 of them for a good 5 - 7 seconds I think.
800 x 1 straps oncheck the video.


http://www.youtube.com/watch?v=Si7otHKlhY0



875 x 1 PR!! Amazing never did this much, it was not pretty and had a little hitch to it half way but I really amazed my self on this. I liked these. :evillaugh:


PVC rolling

Reverse Hyper Extensions
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Machine Chair Crunches
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20


That was it Crew did fantasic and I did fantasic now for some ice but the whole body needs it today ... Ouch!


Videos to come.

t gale
08-14-2010, 03:53 PM
Mike you did awesome today. on squat and pull. you're getting better in gear each week, form is looking better and you're listening to the little things tone is telling you to help you. who cares how the pull looked you got it man. very impressive. don't be so hard on your self you're doing great.

Coke
08-14-2010, 07:37 PM
Lifting is stellar man, props.

MikeSki
08-14-2010, 10:58 PM
Lifting is stellar man, props.

Thanks CoCoa!
My partners have helped me a lot.


Tim, I' happy with my lifts and the rack pulls I am just overwhelmed! My best rack pull was 635 before today so I guess I learned a lot from you guys and got stronger too. Thanks! but to tell you the truth there is a technique to rack pulls I'll tell you it on Monday.

MikeSki
08-22-2010, 08:17 AM
Okay had a few workouts but I was out of town for a few days so no workouts on Wed and Thursday.
Monday I worked out sucked cause it was at a new place and the bench was unbalanced and i hurt my shoulder then yesterday I tweeaked my back in warmups on 265 on the second rep. Still it seems I needed a deload week not sure but all the injuries I guest i do.

Saturday
Squats
raw
65 x 10
155 x 5
265 x 5 (second rep I tweaked the back but did the rest of the reps)
Briefs/Belt on
355 x 5
465 x 3
550 x 2
Decided to deload
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2

It was odd but then for me not, as I did the sets the weight got easier, perhaps form, technique or CNS adapting but it seems to happen on me all the time as i work with the weight I feel better with it. I guess that is why I like volume work.

Deadlifts
225 x 10 SLDL
315 x 2 SLDL lost it on the second one
405 x 3
495 x 2
545 x 0 Back was pulling more so stopped.

Now that it is over I think I should have done Leg Presses but I didn't oh well.

Kettle bells pull Throughs
12.5 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10


Reverse Hypers
90 x 10
90 x 10
90 x 10
145 x 10
145 x 10
145 x 10

Machine cruches
60 x 10
60 x 10
60 x 10
60 x 10
70 x 10
70 x 10


That wa it, back is still hurting will be icing it and doing foam rolling.

MikeSki
08-23-2010, 08:49 PM
Monday 8/23/2010

Bench
Not feeling great today and the back is still an issue being tight and light spasms and shoulders feeling bad too but I'll try it and see what happens.

45 x 10
45 x 10 50lbs chains
95 x 10 50lbs chains
135 x 5 50lbs chains
225 x 5 50lbs chains
275 x 5
225 x 5
315 x 3
365 x 1

Shirt on
405 x 1 high like 3 inches just couldn't get it there.
495 x 2 1 board
545 x 1 1 board
545 x 2 1 board
545 x 2 1 board
545 x 1 touched

With the exception of the 405 all were pretty good lifts a little struggle at the top for the lock out but I was happy with these today. I think the shirt was not on right too but i just dealt with it as it was. I need a new one but it will have to wait till after this meet.

Bench to 3 board raw
275 x 10
275 x 10
275 x 10

I need work on these.

Rolling Thunder
35lbs DB x 15
35lbs DB x 8
35lbs DB x 7


It was a good workout and I was very happy with the benching in the shirt. I think move volume in the heavy weights to 1 board should help.

MikeSki
08-28-2010, 02:16 PM
Okay, been depressed.
Thursday workout was upper body but I did flat DB bench presses warmed up 50 x 10, 75 x 10 felt okay, working set 100 x 10 ...ouch the left shoulder only at the bottom palms facing in to chest and just if I didn't stay close I mean really tucked in and the press was nothing. Putting them down then pain, I iced it that night and the next and I may ice today too. I di 3 sets at 100 x 10 and quit it. tried incline bench press BB and only got to 235 x 10 and called it quits again. Finished with tricep press downs. That was it. don't know what is happening with the should but I'll get some ultrasound done on it and see if that helps.
I'm wondering if the heavy gear workouts are doing it. don't know, oh well.


Saturday 8/28/2010
Squats in gear
Briefs on
65 x 5
155 x 5
265 x 5
Not feeling the love today some thing is off don't know what.
355 x 3
445 x 3
535 x 2
Squat suit on and straps up just not taking chances
585 x 1 this was high and ugly not right.
585 x 1 better
625 x 1
675 x 1
715 x 1 PR
715 x 1

Very happy with the squats just that it takes me time to get use to the weight the 625 and 675 really felt good and under good control and the 715 felt better too. Could I have gone more in weights perhaps but save it for another day. The one thing is I finally hit 700lbs for a squat a goal I had for myself and this is great, now to do this in a meet is the next goal.

I got videos and they seems ... to me ... I am a bit high but I think I can get this down more and still press it up I'll post the videos later or tomorrow.

Banded deads (quaded minis)
135 x 5
225 x 5
315 x 3
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

365 x 1

Teaching me the correct way (Priceless!)
315 x 1
315 x 1
315 x 1



reverse hypers
145 x 10
145 x 10
145 x 10
180 x 10
180 x 10

Machine crunches
70lbs x 20
70lbs x 20
70lbs x 20
90lbs x 20
90lbs x 20

Kettle bell pull through
28kg x 10
28kg x 10
28kg x 10

That was it I beat by then.
The Team had a good day on the squats I thought and we all did great.
A good day.

A side note, got my shirt back after altered ... WOW now the Team won't say my chest plate is too big!! :omg:

chaddukes
08-28-2010, 03:27 PM
Great Job Mike! 715!

t gale
08-28-2010, 05:16 PM
Great job Mike. Looked strong on squats.

MikeSki
09-01-2010, 08:35 PM
Thanks Guys!


Okay been a little depressed cause of the bench night Monday. I got the shirt altered and the chest plate taken in 1 inch and man what a difference. Yes had to touch but still dumping the weight, boards are not a problem but that last inch to chest a killer and I just keep messing it up by dumping it and Monday I was worse. the previous week I touched 545 and this week dumped like 2 times.
How ever the shoulder feels better but the bicep hurts more, Arg!
Monday August 30, 2010
45 x 10 50lbs chains
90 x 10 50lbs chains
135 x 10 50lbs chains
225 x 5 50lbs chains
135 x 5
225 x 5
315 x 3
365 x 2 these were easy I was surprised.
shirt on
455 x 3 3 board
495 x 2 2 board
545 x 2 1 board
545 x 0 to chest dumped
545 x 0 to chest dumped

Rolling thunder
25 DB x 15
25 x 15
25 x 15
25 x 15
25 x 15

called it a night frustrated.


Tuesday 8/31/2010
Elliptical runner 25 minutes 2 miles

Wanted to work the biceps to try to loosen them and finish triceps.
Curls (In the squat rack Eric! Hehe)
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
105 x 10
85 x 10
65 x 10
45 x 10

tricep rope flexes
80 x 15
90 x 15
100 x 15
110 x 15
120 x 15

Done, just a quickie.

Wednesday 9/1/2010
Front Squats
So trying to keep the back more upright and OH squat s just won't go, no flexibility.

45 x 10
135 x 10
225 x 10
275 x 5
300 x 5

Just to get use to them and yes I was all the way down butt to calves. they felt good and easy too.

Leg Press (My fav)
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10
1100 x 10 now this was a bit tough had to stopa few times to breath.

Abductors
70 x 20
190 x 20
230 x 20
250 x 20
270 x 20
290 x 20
295 x 20
305 x 20

Adductors
90 x 20
170 x 20
210 x 20
230 x 20
250 x 20
270 x 20
275 x 20
280 x 20

That was it, it did feel good to do some high volume on the presses, just fun for tonight.

MikeSki
09-02-2010, 08:22 PM
Thursday 9/2/2010

Light upper body
Speed bench (could have been faster)
Mini bands
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

CG Bench
135 x 10
185 x 10
225 x 10
250 x 10
275 x 8
225 x 10

Sitting DB cleans (seems to help the shoulder and biceps)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

30 minute elliptical runner 270 calories 2.1 miles

Quick light and fast, Shoulder is feeling better and biceps were holding on good too. Hopefully squats will go good on Saturday and I'll hit deeper, I just need a new belt, waiting on Inzer now for almost 2 weeks, Ugh!

MikeSki
09-08-2010, 07:52 PM
Okay!
Last Saturday was a big bust!
I was not good and I wobbled a lot and could not get past 600lbs on the squat with briefs and suit. I did have a new suit but I am not convinced that it was the cause since I was bad in just briefs at 225 and 315.
In any case the squats were not worth talking about but I did manage to do deadlifts at 455 3 sets x 1 rep and 1 set times 5 reps but the reps were fully reset so I let go and stood up and then re-gripped. Then some accessory work like pull threws.

Monday (Labor day Holiday)
Rested.

Wednesday 9/8/2010
Feeling better but I wanted to stay light, hope I did, it felt light.

Squats with briefs
45 x 10
135 x 8
225 x 5
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Not sure how the form is on these sitting back not sure but they went down and up fast and I didn't loose balance like I did on Saturday. Trying to sit back but I don't think I was getting there. I think I need new briefs I don't think I'm getting any pop, need to talk to the crew on this.

Deadlifts raw
Modified Sumo stance (not too wide)
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

I hate sumo style but did them and was fairly quick off of the floor. Little rest between the sets like 60 to 90 seconds.

Sitting calf raises
100 x 20
100 x 20
100 x 20
100 x 20
100 x 20

pull threws
mini band x 10
mini band x 10
mini band x 10

That was it I wanted to do light workout so not too taxing but enough to make me work a little.

Barbaccio
09-08-2010, 08:06 PM
Hey Mike. That actually wasn't bad at all. Nice job.

MikeSki
09-12-2010, 01:01 PM
Okay training squats on Sunday in stead of Saturday.

Squats

Briefs on, Erector shirt on
(found my old Erector shirt and wanted to use it so I am)
65 x 10
155 x 5
265 x 3
355 x 3
Belt on
445 x 2
535 x 1
625 x 1 high
625 x 1
625 x 0 blacked out on the way down and just came up at about 1/4 way down. Bad Breathing ... Hyper ventilated, dumb.

625 x 1
675 x 1 high
675 x 1 high
675 x 1 high

Using the Ace Pro squatter suit and more stable than last week. I think it was the titan Boss suit that made me wobble last seek I had this problem with my Titan Centurion suit when I got that too. It took like 5 weeks to break it in and for me to get use to it so that is on the back rack till the new year.
So now back to the Ace suit and see what I can do. I found out that I was pointing my toes out and I have much better stability if I keep the toes forward. Still not comfortable in my stance and I need to resolve that too.
All in all I felt much better and more level headed too. I need to stay in this range till I feel comfortable in the depth and then try some higher weights.

Deadlifts 2 inches below knees from platforms
250 x 5
340 x 3
430 x 3
520 x 3
610 x 0
got my head into it and tried it again
610 x 1

Speed pulls at the same height
440 x 3
440 x 3
440 x 3
440 x 9

Reverse hypers
140 x 10
140 x 10
140 x 10

sitting crunches machine crunches
60 x 15
60 x 15
60 x 15

I was done by now but it was a good workout and I feel more confident on the squats again.

Barbaccio
09-13-2010, 06:09 AM
Very nice workout Mike. Perfect mix of volume and intensity. Good job. See you tonight.

MikeSki
09-13-2010, 08:41 PM
Monday 9/13/2010

Bench
Raw
45 x 10
135 x 8
225 x 5
315 x 3
365 x 3 PR!! And all were very easy could have done 5!
Shirt on
455 x 3 to a 3 board
495 x 2 to a 2 board
545 x 1 to a 1 board
545 x 0 to chest
545 x 2 1 inch off of chest on both couldn't touch
545 x 2 same
495 x 0 just lost it dump ...

CG Bench
135 x 10reps x 5 set 60 seconds rest
185 x 10 reps x 5 sets 60 seconds rest

Tricep push downs 2 minis
20 reps
15 reps
15 reps
15 rep
10 reps

That was it, not a great day in the shirt but raw was nice, I still think my shirt is tight but I still need to learn how to touch correctly. A 2 edge sword that is cutting me to shreads.Some thing has to click in for me sooner or later.

Brian C
09-13-2010, 10:30 PM
Superb training going on in here Mike, great work!

MikeSki
09-14-2010, 05:04 AM
Superb training going on in here Mike, great work!

Thanks Brian, but 'Superb' is not there ... yet.

MikeSki
09-16-2010, 06:05 PM
Okay Wednesday 9/15/2010

So a light day for legs ... yea if I can every say that and keep to it.

Squats
Raw
45 x 10
135 x 10
225 x 5
325 x 3

Put on briefs and new Inzer 13mm belt
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

Now these sets were about 60 seconds apart maybe 90 on the last 2 set but the partner I had was going right after me and me right after him it was okay I wasn't gasping for air so all was good. The one thing I like about these is the speed and depth, I feel more confident this week doing them and I did manage to get lower I think. Lets see if this carries over to the heavy squats in the next several weeks.

This belt is the first real powerlifting belt I got in like 30 years so I forgot how thick and firm but yet pliable they are, it just felt good but not stiff like the cheap belts you can get at stores like Models and Sports Authority.

Leg press
500 x 5
500 x 5
500 x 5
500 x 5
500 x 5

Just light and fast.

Pull throughs
2 minis
15 reps x 5 sets

GMs Wide Stance
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

That was it a fast workout with a young kid (24 years old) that kept up with me ... or maybe it is I kept up with him. But it was fun.

Thursday 9/16/2010
Hammies and glutes are stiff today and it was a bad day at work and I had stomach problems all day so no workout today. But we moved heavy squats to tomorrow (Friday) so it will be a tough workout.

Brian C
09-17-2010, 12:47 PM
Thanks Brian, but 'Superb' is not there ... yet.

Ahhh dont short change yourself bro, its all about the effort put into it. Waiting on my new Boss briefs and hope to start making appearances on Sat mornings at Iron Sport. Ive been clawing at the walls to start training with the crew again.

MikeSki
09-17-2010, 01:19 PM
Ahhh dont short change yourself bro, its all about the effort put into it. Waiting on my new Boss briefs and hope to start making appearances on Sat mornings at Iron Sport. Ive been clawing at the walls to start training with the crew again.

Just come down, equipped or not, like youu said 'its all about the effort put into it'!!
We are training tonight at IronSport on squats so be there at 7:00pm.
It will be fun!!!:evillaugh:

MikeSki
09-18-2010, 07:08 AM
Oksy so one of the crew members is getting married on Saturday 9/17/2010 so we decided to train on Friday night so as not to miss training ...

Friday 9/16/2010
Squats to parallel box
Briefs on
65 x 10
155 x 5
265 x 5
355 x 3
445 x 2
535 x 2
535 x 2
535 x 2
535 x 2
535 x 2

Everyone was doing a deload I kind of didn't/did I don't know, the weight did not feel heavy on the back but I worked on the form and tried to maintain some good speed. Of course I would have liked to go heavier but I stopped my self (this was the hardest part of the workout).:tuttut:
I feel that I need to bend a bit more in order to sit down. From looking at my videos of past attempts when I do this I sit and load the equipment more and have a better pop out of the bottom. The new belt fits great and I think it helped me too. Oh BTW I am using an erector shirt too, it helps pull the shoulders back and maintains the arch some, good for those who forget (like me ) to arch hard on the bottom.
I also feel that I need lots of work in the suit and heavy weights but with 8 weeks till the meet it is not going to happen too much. I get depressed at about this time it seems before a meet and think nothing is right and my lifts are not good bottom line is I'm really scared about this meet in equipment.

Dead Lifts bar on platforms 2 inches below knees
340 x 3
430 x 3
520 x 2
520 x 2 first set I did not lock the knees.
610 x 2 Second one was tough. Kind of like a PR

Oops, tore the hand AGAIN!!! Price you pay when you don't deadlift a lot I guess.

Standing cable crunches
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Standing DB deadlifts
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Reverse Hyper
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

That was it nothing too tough a lot going on in my head.

Brian C
09-18-2010, 03:15 PM
Very nice session Mike. I wish I saw your post earlier, I was off last night too:bang:

MikeSki
09-20-2010, 07:57 PM
We will catch up. :)

Monday 9/20/2010

Bench
raw
135 x 10
225 x 5
315 x 3
365 x 1 paused for 3 seconds.

Shirt on
455 x 1 2 board
495 x 1 to a 1 board
495 x 1 to a 1/2 board
495 x 1 touch not good
495 x 1 touch better but still it was wobbly on the last 1 inch to the chest.

That was it too many guys benching and no other equipment at the place but a few light DBs. It was 8:30 and everyone was getting ready to leave. I got home at 9:00pm and just too late to do anything else, I'll do some stuff tomorrow at the house I got 400lb Olympic set and and 150lbs of other small DB weights and a power rack.
I think I figured out what is my problem with the shirted bench, I arch really good with a board on me for some reason but once the board is gone I don't and loosen up a lot. So I got to remember to do the arching and see if I can keep it without the board. Perhaps I can nail this bitch down.

MikeSki
09-22-2010, 05:10 AM
Tuesday 9/21/2010
Finish bench day
Flat Bench CG
135 x 10
135 x 10
225 x 5
60 secs rest
225 x 5
60 secs rest
225 x 5
60 secs rest
225 x 5
60 secs rest
225 x 5

235 x 5
60 secs rest
235 x 5
60 secs rest
235 x 5
60 secs rest
235 x 5
60 secs rest
235 x 5
60 secs rest

250 x 5
60 secs rest
250 x 5
60 secs rest
250 x 5
60 secs rest
250 x 5
60 secs rest
250 x 5
60 secs rest

Rack Presses 5 inches off the chest
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
270 x 5
270 x 5

Sitting Military presses
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

That was it, workout at home with accessory stuff. Trying to keep the form tight on all of these so not too high in weight.
It felt good.

MikeSki
09-22-2010, 06:51 PM
Wednesday 9/22/2010
Squats
raw
135 x 10
225 x 6
335 x 1
Briefs on
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3

GMs
135 x 10
185 x 10
235 x 10 wide stance
235 x 10 medium stance
235 x 10 narrow stance
235 x 10 narrow stance

Hanging leg crunches
20 reps
20 reps
20 reps

Lying leg lifts off of bench
20 reps
20 reps
15 reps


Quick and easy workout nothing too heavy but the reps were fast and I tried to go deep on the squats with the breifs and come up fast too. hope fully they will help the squats who knows.
I think I need more core work ...

MikeSki
09-25-2010, 04:57 PM
Saturday, 9/25/2010

Squats
65 x 5
briefs on
65 x 5
155 x 5
265 x 3
355 x 2
445 x 1
535 x 1
625 x 1
625 x 1

At this point the right knee did not feel right I have some odd pulling in the lower part to the shin. I stopped squats I though I was looking good still a bit high I thought on the last one but strong.

DeadLifts
Wanted to try a Titan suit (I know it was a squat suit) but wanted to see if I could get down in it to pull. Got to like 400 and that was it.
Decided to go raw and sumo pulls from floor
265 x 5
355 x 3
445 x 2
445 x 2
445 x 2

Not great off the floor kind of slow but I did them and it is a PR for the 445. Hmmm can I be really be getting stronger on deads?

Reverse Hyper
145 x 10
145 x 10
145 x 10

GHR (Oh I hate these just because I am weak on them)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Well that was it not a great workout and I came home and iced the knee and took some Advil. It does go out on me when walking right now not always just at some times if I try to turn in mid stream. Will keep icing it tonight and tomorrow do the heat thing. I think this will cause me to cancel the meet this year in November. Oh well gives me more time to train in gear and try to get some good form and technique. If the knee give me more trouble I'll go to the doctor but we all know that routine x-rays first then specialist and MRI then and so forth.

Brian C
09-27-2010, 09:42 PM
Way to come back and kick some ass with the bench accessory. Great volume. Squats are looking strong bro, and congrats on the pull PR too

MikeSki
10-03-2010, 07:53 PM
Thanks Brain, been a little depressed about my knee and the pain butit seems to be getting better slowly, that is why no post.

Okay working out at home let's see how this works out.

Bench (raw)
135 x 10
135 x 8
225 x 5
295 x 5
325 x 3
350 x 2

Man, I am not us to my bench at home. It is too high and too narrow and makes for a hard bench press. Let's see what happens.

350 x 2

Okay got to go lighter since I'm unracking by myself and it is just taking too much energy from me.

295 x 5
305 x 5
310 x 5
310 x 5
310 x 5

Bent over rows
135 x 10
135 x 10
155 x 10
155 x 10

Band push downs
25
25
25
25

MikeSki
10-03-2010, 07:54 PM
Okay Wednesday 9/29/2010

Okay my right knee is bothering me and it feel like a strain ACL, but I have not gone to a Doctor to find out yet. But went to train and help a friend out wrapping his knees for preparation for a APA meet, so I was a little exhausted from the knee wrapping, old and all you know?

GMs
45 x 10
135 x 10
225 x 10
275 x 10
315 x 5
315 x 5

SDL
225 x 10
225 x 10
225 x 10

Romanian Deadlifts
225 x 10
225 x 10
225 x 10

That ws it but today the knee hurts, had to take Ibuprofen to stop the pain. This is starting to worry me the knee.

MikeSki
10-03-2010, 07:58 PM
today was squat day and I did squats, took Ibuprofen before the workout to stop the pain and it helped but I still felt the nagging like knife in the side of the knee but I went on with heavy squats.

Squats with briefs, rubber knee sleeves.
65 x 5
155 x 5
265 x 3
355 x 2
445 x 1
535 x 1

Suit on straps down
625 x 1

Straps up

675 x 1
715 x 1
765 x 1 PR!!!!!! And hit depth ( we had a IPF judge there and he watched it and said it was good!!!) I am psyched!!
I got a video and will post later.

765 x 1 high but I was tired at this point too.



So the knee held up still slight pain in the side ACL area but still it was really not a problem while squatting.

Deads modified sumo stance
230 x 5
320 x 3
410 x 3
500 x 1
500 x 1
500 x 1 this was tough and a grinder but got it, but it was not pretty. Oh well I did it.

That was it I have a Birthday party to go so could not do accessories. Still the deads were a PR in sumo style since I never got 500 in that before.
So now things look better for the meet and I am thinking of doing it even though my bench is lousy but I may get 550 for that and if I get 750 squat and 600 dead that gives me a total of 1900, that is good for an old but I got to get better. Still it seems record on feds for squats are around 800lb and bench is 575 so I got work to do this next year. I know it is not great to think of breaking records and I should concentrate on just my personal PRs but I like completition and those things motivated me the most ... I guess.

Brian C
10-05-2010, 11:08 AM
PRs everywhere bro, congrats! Pretty impressive with the knee problems.

MikeSki
11-28-2010, 08:09 PM
Okay been depressed personal problems tragedies and just messed in the head by all this crap.
But I've been training still through all this just haven't logged it in but I'm going to start again.
Starting with this past Saturday.

11/27/2010
Squats
Just was not into it this week, I wanted to use the suit and go heavy 1 rm but it was not happening. I'm not thrilled with the progress I'm doing in anything lately.

Squats
raw
55 x 10
145 x 8
255 x 5
345 x 3
belt on briefs on
436 x 3
525 x 2
615 x 1

I had wanted to work out at 615 but this was feeling just too heavy and I did not feel good at the bottom, just weak. Perhaps my CNS needed to adjust, it seems a lot I get to the heavier weights and need time or sets to adjust but not today my head was not right.

525 x 3
525 x 3
525 x 3
525 x 3
Went up since these were feeling better
575 x 3
575 x 3


Okay below is a video of my last set and from the front. The problem is if you look at it my right side is lower and I seem to actually move to the right side. Also my left side is higher and I lean into the right side so my body is off center, argggg. This seems to be a thing I do since I torn my groin 2 years ago.
Any ideas on what I can do to correct this?


http://www.youtube.com/watch?v=a_hAp7n9AGc


Deads raw
250 x 10
350 x 8
440 x 6
530 x 2 (Hmmm may be a PR never did reps above 500.)
530 x 0 nothing left
400 x 9

Hanging leg crunches
5 set 15 reps

Reverse Hyper Ext
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10


Okay that was it, squat worries me since I feel like I'm stalling but will continue to try this workout. Next week it is chains on the box got to review what I did last month and set it up to be heavier.
Back to the stones next week may be the tire too.

MikeSki
12-04-2010, 02:29 PM
Monday I was sick so no Monday workout.

Friday 12/3/2010

Okay couldn't workout Thursday honey do list of building a chestnut draw from Sears took all day and killed my back.

Bench Flat raw
45 x 10
135 x 8
225 x 5
245 x 5
265 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

Just working on technique and foot placement.

Smith Machine Sitting Behind Neck Presses
45 x 10
135 x 10
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5


DB Flat Bench Flies
45 x 15
45 x 15
45 x 15
45 x 15
45 x 15


Tricep Rope extensions
60 x 20
80 x 20
80 x 20
80 x 20
70 x 20

Straight BB Curls
65 x 15
75 x 15
80 x 15
85 x 15
90 x 15

Nothing great just BB type junk.

MikeSki
12-04-2010, 02:35 PM
Saturday 12/4/2010

Squats with 130lb chains to a parallel box
55 x 10

From here on the chains are on but weight listed is with out the chains.

55 x 5
145 x 5
235 x 5
325 x 3

Add belt and briefs
415 x 3
465 x 2
465 x 2
465 x 2
465 x 2
465 x 4
485 x 2
505 x 1 should have done 2 but I got loose bad head trip!
535 x 2 Nice PR on reps.

Deads (Ugh I hate deads any more just cause I'm lousy)
245 x 10
335 x 7
405 x 5
500 x 2
500 x 2
500 x 2
500 x 1 I just gave up on the second one I was tired and I know I should have done it. I got yelled at and it was well over due.

405 x 5 reps but i released the weight and totally reset and then did the next rep. This was tough.

405 x 2 ? I think but I was supposed to do more but I had nothing in the tank.

Some way I need to work the deads more and like them.
The Squats are just getting really good and I have no problem getting it out of the monolift any more, I am strong on this movement so far. I'm loving the squats and how fluid I seem to be moving in them. I just need to stay tighter and keep my motivation at the bottom of the squat.

t gale
12-04-2010, 06:17 PM
Very nice job today Mike. squat is getting much better. your staying up better in hole(hahaha that sounded gay) but ur not bent over so you're not doing a good morning. keep it going

Brian C
12-05-2010, 11:50 AM
Glad to see you back posting bro. Hope all is well in life. Really great work the last week. I feel you on the deads. Im just coming back from a back injury that put me down for 3 weeks and my posterior chain is just so weak. Squats are good but lost much on pulls. It just kills
your momentum when all that progress is lost in a short period of time. Keep your head up bro as your really kicking some ass.

MikeSki
12-06-2010, 07:43 PM
Glad to see you back posting bro. Hope all is well in life. Really great work the last week. I feel you on the deads. Im just coming back from a back injury that put me down for 3 weeks and my posterior chain is just so weak. Squats are good but lost much on pulls. It just kills
your momentum when all that progress is lost in a short period of time. Keep your head up bro as your really kicking some ass.

Thanks Brian.
I stopped posting but not training, squats are going well but deads and bench are suffing I just got to make a better effort on these two things.

MikeSki
12-06-2010, 07:44 PM
Monday 12/6/2010

Bench raw
45 x 10

Added Monster minis doubled (or is that quaded on bar down and up on the bar again) Anyway ....

from here on monster minis
45 x 5
135 x 5
225 x 3
225 x 2
225 x 2
225 x 2
225 x 2
255 x 2 to a 2 board
255 x 2 to a 2 board
275 x 2 to a 3 board
275 x 2 to a 3 board

5 second pause board presses
185 x 3 to chest
185 x 3 1 board
185 x 3 2 board
185 x 3 3 board
185 x 3 4 board
185 x 3 5 board


CG to 3 board
135 x 45 + 5 (45 reps and paused then 5 reps = 50 total)

Going to stay raw for a while try to work on the form and technique. I am not comfortable on board work and I constantly do some thing wrong on one of the reps in the sets.

t gale
12-06-2010, 07:53 PM
Hey good job tonite buddy. Thank you for making it. I appreciate you coming with all of the stuff you have going on right now.

MikeSki
12-09-2010, 04:53 AM
Wednesday 12/8/2010

Squats raw
45 x 10
135 x 10
225 x 5
315 x 5

Belt on

405 x 5

1 inch high parallel box
455 x 3 Ugh! the knee started to hurt again so I stopped
385 x 5 Was able to push through but it hurt
385 x 0 got stuck on the box

Okay terrible sharp pain in the knee area not sure what is happening

315 x 10 Full squats no problem
315 x 10 Full squats no problem
315 x 10 Full squats no problem


Okay odd i was able to do full squat and I went well below parallel and paused on each one and had no issues.
I am thinking it is the problem with me shifting to one side and at this height it affects the squat/knee and I get pain. It is the only thing I can come up with or a torn tendon but then I would have pain all the time. I did full squats at 405 too in the warm ups and no issues.

Leg Press wide 10 x 10
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10
1100 x 10
1200 x 10

Okay went more than 10 sets but I finally got 1200lbs.

GM's
135 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10


That was it the knee feels fine now no issues, and when I go heavier on Saturdays I have no issues but then the box is lower or no box. Next week I'll try 315 on the box and see if that hurts and if so keep lowering the weight till it doesn't and then start to work my way up each week. I feel it is a weakness at that level ( the box) and stopping between the eccentric and concentric movements. I feel that this is a result of my torn groing 3 years ago and now my stance is wider and my shifting to one side is causing this. I got a lot of work to do now to correct this.

skiboy
12-10-2010, 02:38 PM
Friday 12/10/2010

The knee is a bit sore today more than the usual.


Flat Bench
45 x 10
135 x 10
135 x 10
225 x 5
265 x 3
workout starts here.
285 x 5
285 x 5
285 x 5
290 x 3
290 x 3

This was easy but I'm trying a new style/technique by keeping my feet fully flat. It seems to be nice I get more pop and the arch is better. but this is light weight so I won't know for a month or two till I get to 325 or higher. Although I like this movement and feeling.

Standing Military Press
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
145 x 10
165 x 10
170 x 10
175 x 9 rest 5 seconds and did the 10th one.

I was surprised since I haven't done these in like a few months and my best was only 185 so it was a nice surprise.

Flat DB Flies
45lb x 5 sets x 10 reps


Tricep Rope Extensions
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Tricep V bar cable press downs
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15


Curls BB
45 x 10
65 x 10
85 x 10
105 x 10

That was is but a good workout and good pump. Going t keep up with the flat bench press changing up on the reps on the sets each week and trying to increase the weight slowly.

skiboy
12-11-2010, 02:11 PM
Saturday 12/11/2010

Squats parallel box and heavy bands (180 lb tension at top)
(Weight shown is only the free weight not the bands.)

55 x 5
145 x 5
235 x 3
325 x 2

Briefs on

325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
405 x 2
405 x 2

Dead lifts raw
This is a new program I'm starting so see how it goes.

225 x 10
320 x 7
405 x 3
495 x 2
495 x 2
495 x 2
495 x 2
495 x 3


The squats Went great no issues with the knee and I seemed to be fast on the upward movement.
The Deads, well I hate them but I pushed through them. The first couple of sets at 495 were hard but them I got lower with the hips (this seems to work well with me) and pulled back more from the floor and they seemed easier for me. the fourth set I was way too loose but got them but the fifth it was much better. I'm surprised at this deadlift routine and how it seems to be getting me stronger in just a few weeks, I never did reps at 495 so it is going good, I don't like the routine just cause it is tough and now I'm hurting a little (nothing bad) but I will continue to try this.

t gale
12-11-2010, 02:57 PM
great job Mike. you've really been looking good (form wise) and getting strong. very motivating to see u pushing like u do.

skiboy
12-14-2010, 05:29 AM
Monday 12/13/2010

Continue on raw benching, wanted to do moderate to heavy boards but things change.

45 x 10
135 x 8
225 x 5
275 x 3
315 x 5

335 x 2 to a 3 board
335 x 2 to a 2 board

At this point the one guy in the crew had an idea to make me bench to the lower chest and wrapped a micro mini band around my lower chest for a point for me to hit with the bar since I don't lower the bar there. We then lowered the weight and tried it again.

225 x 8 to a 2 board
275 x 8 to a 2 board
315 x 5 to a 2 board
365 x 3 to a 2 board (PR never did 365 for 3 on anything)
225 x 10 to chest

This was a definite improvement, but totally different. It is really odd for me to describe the feeling but I feel weak unstable but the numbers prove I'm stronger, odd. I definitely need more strength in the shoulders (front area) and I need to continue this with the band around the chest till I get use to lowering the bar to that area. I'm excited about this but in the same time scared because of the feeling I have of being unstable, but I will continue to try this more.

Front Deltes DB raises
20 x 10
35 x 10
35 x 10
35 x 10

That was it not much but alot of technique and ROM on the chest.
So like I said I feel odd in this style of lifting but for shirted lifting it is needed/used. Now to try to continue this style and work this weak link more.

skiboy
12-15-2010, 09:13 PM
Wednesday 12/15/2010

Special Note:

I'm a Grandfather AGIAN!!!
Yes my daughter delivered last night, baby boy 8.0 lbs.


Okay the workout now.
Squats to parallel box, raw
45 x 10
135 x 8
225 x 5
315 x 5
405 x 5
405 x 5 felt a pull on the knee again so I'm going lighter
395 x 5 good no problem
395 x 5
395 x 5
395 x 5
445 x 5 again no problems here very strong and good pop from the box.


After the 405 set all the rest were strong and no issues, but at home the knee looks odd on the cap a bit pointed, I'm icing it now, but no pain.

Leg Press 10 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10
1100 x 10
1200 x 10

Just easy no problems or issues. I figure a month of this weight and then try to raise higher.

GM's wide stance
135 x 10
185 x 10
235 x 10
285 x 10
335 x 10

I was done at this point so that was it. A good night but wanted to go heavier on the box squats but the knee gives me issues every now and then. I'm thinking it is a foot position issue but have not narrowed it down to what i have to do how ever I am doing a wider stance doing these raw box squats.

Barbaccio
12-16-2010, 05:43 AM
Congrats on the new grandson Mikey!
Cookies are freaking DELICIOUS!
See you Saturday!

skiboy
12-17-2010, 09:54 AM
Friday 12/17/2010

Bench Flat
45 x 10
135 x 8
225 x 5
265 x 3
Working sets:
290 x 5
290 x 5
290 x 5
290 x 5
290 x 5

Easy no issues and worked on the form and technique to the belly. Went well and good speed too.

Military Standing Presses
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
145 x 10
165 x 10
175 x 10
185 x 10

Hmmmm, these went pretty easy, good stability in the core on the heavy sets.

Lat Pull downs
75 x 10
90 x 10
135 x 10
166 x 10
195 x 8
195 x 8
195 x 8

Scull Crushers
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15

Rope tricep extensions
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12


Again a light day to work on form and technique and some BB stuff for triceps. This is like a recovery day each week which feels great and it is done the day before the heavy squats and still no issues with things on that day.
I slowly increase the bench weight each week so it is just a slow increase, it is good since it helps me get use to unracking the heavier weights and I think it is helping the CNS adapt slowly too.

muscle_g
12-17-2010, 10:19 AM
Looking good Mike!!

skiboy
12-20-2010, 06:38 AM
Thanks G!

Saturday 12/18/2010

Squats NO box!
55 x 10
55 x 5
145 x 5
235 x 5
325 x 5

Briefs on
415 x 3
505 x 2

Working sets
560 x 2
560 x 2
560 x 2
560 x 2

Not bad but not good I work the box great now but free squats I loose the pop. Some thing I need to work on now. Ugh!

DeadLifts
245 x 10
320 x 7
405 x 5
475 x 3

Working sets
505 x 2
505 x 2
505 x 2
505 x 2
505 x 2

Tough just tough breaking it off of the floor, I think I need to stay tighter and the bar closer to the shins.

Decided to do jumping to a box
I did 4 different heights but I don't know the height except the last on which was 27 inches. Perhaps not great but after squats and deads I'm proud. Each set was 5 reps.

Reverse Hyper Extensions
90 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

GHR
BW x 8reps x 3 sets

Done, signed and sealed!
A tough work out and I think it was yesterdays workout that made it but I'll try to move it to Thursdays but i did do heavy GM's this week and I think that too did not help.

Brian C
12-20-2010, 10:19 AM
First off congrats on your new Grandson! Thats a pretty nice Christmas present :) Everything is looking really strong. I like how you have your training split. Whole lot of volume on the squat day. Mustve been killer. Are you guys attending the seminar at Iron Sports in January?

skiboy
12-20-2010, 10:50 AM
First off congrats on your new Grandson! Thats a pretty nice Christmas present :) Everything is looking really strong. I like how you have your training split. Whole lot of volume on the squat day. Mustve been killer. Are you guys attending the seminar at Iron Sports in January?

Yep a great Xmas gift!
Yes I want to keep up the volume and see if the strength comes up too, time will tell.

I know I am going and I think Tony is going too not sure who else is going. You?

skiboy
12-20-2010, 08:53 PM
Monday 12/20/2010

Raw Bench today.
Bench Press
45 x 10
135 x 10
225 x 5
315 x 5

Working sets
335 x 3
345 x 2
345 x 2
345 x 2
345 x 2
345 x 4

Pretty good and easy, kind of surprised myself

CG Bench Press
Used a 1 and 1/2 board (don't ask I know that is all we had)
275 x 5
295 x 5
315 x 5

All were easy again.
That was it kind not in the mood because of Xmas.

skiboy
12-23-2010, 06:07 AM
Wednesday 12/22/2010
Squats raw parallel box
Warm ups are full squats
45 x 10
135 x 10
225 x 5
Need belt stomach hurting from all the situps I did yesterday
315 x 5
405 x 5

Working sets to box
455 x 5
455 x 5
455 x 5
475 x 3
475 x 3


Rack Pulls at knee level
225 x 5
315 x 5
405 x 5
455 x 5
500 x 5
545 x 5

That was it I should have done more but just wussy out of it.

Adductors
50 x 20
70 x 20
90 x 20

Abductors
50 x 20
70 x 20
90 x 20

Sitting calf raises
135 x 20
135 x 15
135 x 15

another type of sitting calf raises
90 x 15
90 x 10
90 x 10

skiboy
12-26-2010, 12:17 PM
Okay no Saturday squats but sunday squats 12/26/2010

Parallel Box squat with 130lb chains
Weighs shown are with the chains added to the total.
185 x 5
275 x 5
365 x 5
455 x 2

Briefs on from here on

545 x 2

Working sets
635 x 2
635 x 2
635 x 0 knee got tweaked while getting under the bar so I called it quits.

Not happy with this. Perhaps it was because I had to train alone and do walk outs (with chains is not too easy) and set up instead of using the monolift. No team today so I was alone and just got perhaps a little lax. Still happy with this since my max was 655 and these reps felt good sitting on the box and getting of it.

Reverse hyper
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

That was it since it started to snow by now and I had 45 miles to drive to get home and we are expecting 12 or more inches of snow. So with the hurt knee and snow coming I decided to leave.

skiboy
12-28-2010, 05:57 PM
12/28/2010 Tuesday
Didn't do anything Monday due to the snow and doing a lot of snow blowing in the neighborhood.

Bench raw
45 x 10
135 x 10
225 x 5
315 x 5

Working sets
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2
350 x 4 Hmmm didn't think I would do this but I did.


CG Bench
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Front Lateral raises (palms facing inward)
These were done with fast explosive movement upward

30 x 15
30 x 15
35 x 15
35 x 15
40 x 15
40 x 15

V-bar tricep press downs
60 x 15
80 x 15
100 x 15
120 x 10
120 x 10
120 x 10

Done.
Was happy with the benching perhaps my new form with the feet flat might be helping, I'm felling strong on benching so some thing is going right.

Brian C
12-29-2010, 06:34 PM
Bench is looking great bro! 350x4 is impressive. The new form seems to really be working. Squat is looking pretty great also.

skiboy
12-29-2010, 09:05 PM
Bench is looking great bro! 350x4 is impressive. The new form seems to really be working. Squat is looking pretty great also.

Yes it seems to be working out pretty good, I'll stay raw for January I think or till I seem to stall.
Tony came up with this for me and it is working well Once I get this raw style down I'll try the shirt.
but this workout did hurt my back may be I had a great arch, I don't know.

skiboy
12-29-2010, 09:08 PM
Wednesday 12/29/2010

Squats to parallel box raw
first full squats
45 x 10
135 x 10
225 x 5
315 x 5
365 x 3

To box now with belt
435 x 3

Working sets:
485 x 5
485 x 5
485 x 5
485 x 5 video:


http://www.youtube.com/watch?v=jLvprsP3La4

485 x 5 video:


http://www.youtube.com/watch?v=hiukdTClqaQ

Wow! Tough but I got it done. I was hurting from yesterdays workout for some reason and the back had spasms during the day. I did a lot of foam rolling today just in case. speed could of been faster.

Leg Presses 10 x 10
100 x 10
200 x 10
300 x 10
400 x 10
500 x 10
600 x 10
700 x 10
800 x 10
900 x 10
1000 x 10

Did all of them in 13 minutes, what a fire drill this was.

Finish the gay with just calf raises 4 sets of 15 reps on 2 different machines.

I was not into the lifts today and did not feel confident but I did it non the less. I should try the 505 squat next week but think I might do a deload I will have to see how I feel.

Barbaccio
12-30-2010, 10:39 AM
Wednesday 12/29/2010
Finish the gay with just calf raises 4 sets of 15 reps on 2 different machines.

Good way to finish the gay Mike! LMFAO. Bench looks good bro. You're listening lately hence you're getting stronger. I knew if we beat you down enough you'd come around. See you tomorrow morning!

skiboy
12-31-2010, 11:28 AM
Friday 12/31/2010

Last workout of the year!!
Doing legs today instead of tomorrow (think the gym is open tomorrow but may be everyone except me would be hung over, I don't drink haha). But in any case we did heavy legs.

I was really hurting from Wednesday's workout on raw box squats so today a lot of warming up and foam rolling and reverse hyper were done before the start of my sets. My right bicep hurt and as the sets went on it was hurting more and more. This happens from time to time because of the partial bicep tendon rupture, just some thing I have to deal with. I think I aggravated it on bench night.


Squats to parallel box and briefs on from the start
55 x 8
55 x 5 + 175lbs chains
145 x 5 + 175lbs chains
235 x 5 + 175lbs chains
325 x 3 + 175lbs chains

Working sets
415 x 2 + 175lbs chains
415 x 2 + 175lbs chains
415 x 2 + 175lbs chains
415 x 2 + 175lbs chains
415 x 2 + 175lbs chains
415 x 2 + 175lbs chains
415 x 2 + 175lbs chains
505 x 2 + 175lbs chains

Reverse Hypers
235 x 10
235 x 10
235 x 10
235 x 10
235 x 10


That was it, I was happy with the squats and the 505 plus chains is a PR of sorts. I have to start to push myself I think, because I wanted to try 595 plus chains but didn't. Next time.

t gale
12-31-2010, 11:41 AM
haha, on drinking comment. i know i won't be drinking either. anyway great job today mike. you have made great strides in your form. looked strong, thank you for all of your motivation!

skiboy
01-04-2011, 06:00 AM
Monday 1/3/2011

Ahhh a new year and hopefully new PRs.

Bench raw with monster minis doubled.
45 x 5
135 x 5
Working sets:
185 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
235 x 3
235 x 3

Fairly easy just working on speed and form, nothing special.

CG to 4 board
275 x 5
315 x 5
335 x 5
405 x 1 ugly
405 x 2 - 1 good and 1 really ugly

Front lateral raises (palms facing inward)
35 x 12
35 x 12
35 x 12


A light workout except the CG but I needed it light this week I was feeling worn out and still am worn out for some reason, maybe diet ... too many Xmas cookies.
I should have been able to do the 405 CG but it is a head trip thing for me, just nervous. The weight did not feel heavy but the slowness in the movement and no real pushing did me in. Need to play with this and see if I can master it ... well not 'can' must master it.

skiboy
01-04-2011, 09:19 AM
Tuesday 1/4/2011

Okay Tone trying this workout and will stay on it to see the effects.

SLDL
235 x 5
320 x 4
405 x 3

Shrugs
245 x 10
345 x 9
415 x 8

OMG I hate these!!!
I guess this means I need to do these more.

Bent Over Rows
225 x 10
225 x 10
225 x 10

Leg Curls machine
75 x 15
90 x 15
105 x 15

Situps
3 sets of 25 reps

Simple and pretty easy till I did the shrugs, I never really did these so I guess I really need to step it up on these.

Barbaccio
01-04-2011, 11:34 AM
1) We won't start this program for 4 more weeks. It's a 12 week program that fits in with the deadlift program. So hold off on it for now.
2) We pull the SLDL's off 3 inch mats. Makes it much harder.
3) Shrugs suck but it works and gets you used to holding heavy weight.
4) You're WAY too light on the BOR. We usually use around 405. You should at least have 315 on there. Remember, you're not isolating and going slow, you're jumping and pulling it up and working hard and heavy.
5) You've seen the results Tim and I have been having on it. It works.

skiboy
01-04-2011, 02:02 PM
I figured I would start and keep it at week one for this month just to get use to it.
SLDL are tough enough for me at ground level but I'll see if I can get a 3" board to stand on at the gym I'm at now.
Yea Shugs suck! Ouch!
Okay on BORs they were way easy.
We'll talk on Sunday more about this, thanks.

skiboy
01-09-2011, 11:49 AM
Okay been sick with a head and chest cold felt better Friday and Saturday and the guys wanted to work out Sunday so that helped too.

Sunday 1/9/2011

No work outs all week so thought I'd been not too good.

Squats with blue bands to parallel box squat
All lifts have bands on approx band tension at top 180lbs.
Weight listed is just free weight and not bands added to it.
55 x 5
145 x 5
235 x 3

Working sets:
Put briefs on
345 x 3
345 x 3
345 x 3
345 x 3
375 x 3
415 x 3
465 x 3


Hmmm not bad 465 pus bands total tension at top 645? Not the greatest speed but still firm and steady I thought. Just need to keep the arch there I got loose on a few.

Tried some deadlifts racks and the knee started to hurt again, Arghhhh!!!!

TKE
5 sets 25 reps

Reverse Hyper Extensions
90 x 10
180 x 10
270 x 10
360 x 10
360 x 10
360 x 10

\
GHR's
2 sets 5 w/BW

That was it, Good squats bad dead lifts and bad knee, This knee thing is only on high lifts like rack pulls and high box squats deep er stuff does not affect it not sure what it is and hope I can get passed it with out injury.

t gale
01-09-2011, 03:11 PM
great job squatting today. very impressive

Brian C
01-10-2011, 10:33 AM
Very nice squatting bro

skiboy
01-10-2011, 08:44 PM
Very nice squatting bro

Thanks Brian, squats are going pretty good lately just got to get bench and deads there now.

Could not get to the gym tonight heater problems so a couple videos from yesterday.

This was the working sets 345lbs plus blue bands:



http://www.youtube.com/watch?v=4BEndaH1_Ag







475 weight plus blue bands with briefs on:



http://www.youtube.com/watch?v=Vhm3xZqpC0I

skiboy
01-11-2011, 07:13 PM
Tuesday 1/11/2011

Could not bench yesterday so I added it in today.

Bench raw
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5

Working Sets:
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2


The 3rd to fifth set was hard but I got them and this is kind of a PR since i never did sets at this weight. I wanted to do more but I knew I would not get them. This new setup on bench is working great can't wait till I put the shirt on and try it.

SLDL
235 x 5
320 x 5
405 x 5

Just easy.

Shrugs
245 x 10
330 x 10
415 x 10

I hate these, lol.

BOR (Bent Over Rows used straps)
315 x 10
315 x 10
315 x 10

These were tough.


That was it and I'm really happy with the raw bench, I think I need to go down in weight and start a new wave at 330lbs but this time 5 sets for 3 reps each and try to hit 360 or higher again for these reps.

skiboy
01-13-2011, 05:58 AM
Wednesday 1/12/2011

Squats raw
45 x 10
135 x 10
225 x 5
315 x 3
400 x 2
480 x 1
550 x 1
580 x 1
500 x 4
405 x 10

Okay not happy with the results, kind of.
Been doing raw box squats for like the past 8 weeks and thought i should have done heavier. All the heavy sets 500 and above seemed to be an inch high at least but these were done with knee sleeves and I compete in APA and they allow wraps so perhaps i could have gone heavier. I could have gone heavier but thought since I'm having trouble getting to depth I'd call it there. Time to reset and work on just full squats at a lower weight to get depth again.

Lever Squats
Stating number of plates per side all reps done with 2 second pause at bottom.
1 x 10
2 x 10
3 x 10
3 x 10
3 x 10

Not heavy but exhausting.
I read some where that these will help in the bottom of the squat so I'll continue doing these and try to get heavier.


Adductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20

Abductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20
170 x 20

So evaluated and not happy with the results and now know what I need to do start working full squats and higher weights like into the 500's for 3 or more reps for 5 sets. A tough road ahead.

Brian C
01-13-2011, 10:35 AM
Pretty great training this week Mike. Bench looks to be really coming up with the new form. Whats your new setup look like? Also your raw squats are strong as hell. Pretty impressive. Ill be venturing down to Iron Sports this Saturday, so I hope to see and train with you.

Barbaccio
01-13-2011, 12:13 PM
Gotta agree with Tim, Mike. Your geared squat has looked better and better. We've praised you for weeks now on how well you've looked. Now you're disappointed at your raw squats? I thought we were focusing on gear? Other than that, training looks good and strong. Bench is really coming along.

skiboy
01-13-2011, 02:01 PM
Thursday 1/13/2011

Cardio 25 minutes

Bench Flat
45 x 10
135 x 10
225 x 5
250 x 3
285 x 3
320 x 3

Standing Military Presses
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
145 x 10
165 x 10

Bicep tendon was burning too much to continue.

Hammer Machine Rows each arm
45 x 10
90 x 10
115 x 10
115 x 10
115 x 10

Tricep Press downs V bar
80 x 15
100 x 15
120 x 15
140 x 15
140 x 15
140 x 15


That was it light and fast.

Thanks Brian and we'll talk on Saturady.

Tone, I had to see what the raw squat was doing, we will talk more on this later.

skiboy
01-15-2011, 03:25 PM
Saturday 1/15/2011

Squats
Well felt weak from this weeks raw squats, oh well live and learn.
Definitely setting my sites on a multi ply meet on April 9th, 2011 so the training will begin in full force starting Feb.
I need a lot of training in the equipment and FULL suit. then I need some heavy weight so I get use to it in the squat so a lot of needs to be done. Goals for the meet total more than 1800, squat I'd lik to hit in the 800's and bench more than 550 and deadlift more than 570. But the total is the one I'd like to get most of all.

Everything to a parallel box with briefs.

55 x 5 + 170lbs chains
145 x 5 + 170lbs chains
235 x 3 + 170lbs chains
325 x 3 + 170lbs chains
414 x 2 + 170lbs chains

Working sets
475 x 2 + 170lbs chains
475 x 2 + 170lbs chains
475 x 2 + 170lbs chains
475 x 2 + 170lbs chains
475 x 2 + 170lbs chains

525 x 2 + 170lbs chains
615 x 0 + 170lbs chains (had nothing on the box)

Ugh dis appointing for that 615 but I tried it and that was a first.

Deadlifts again quaded minis and micor minis
135 x 1
225 x 3
275 x 1
275 x 1
275 x 1
275 x 2
225 x 3

Not happy with the deads and I even had my suit and belt on these. my knee went out on me on the first set but then I got it to work with no issues.

Reverse Hyper
90 x 10
180 x 10
270 x 10
360 x 10
410 x 10
410 x 10
410 x 10

Really starting to like these.

Well a lot on the plate and a lot to do, time to man up and do it.

skiboy
01-18-2011, 04:57 PM
Monday 1/17/2011

OUCH!!!!!!!
OMG, putting on the shirt and starting to go heavy on the bench for the meet. I can only say 2 to 3 months with no Shirt training is terrible once you put it on again. I hurt.

Bench
raw
45 x 10
135 x 5
225 x 5
315 x 3
365 x 1

Shirt on
455 x 3 to a 3 board
475 x 2 to a 2 board
475 x 2 to a 2 board
475 x 2 to a 2 board
475 x 3 to a 2 board forgot the reps.
475 x 2 to a 2 board
475 x 2 to a 2 board

CG raw bench
225 x 10 to a 2 board
225 x 10 to a 2 board
225 x 10 to a 2 board


Bottom line I hurt and hope my CNS gets use to this again real fast.

skiboy
01-18-2011, 04:57 PM
Tuesday 1/18/2011

Back accessory
SLDL
235 x 5
320 x 5
415 x 5

Shurgs
255 x 10
325 x 10
425 x 10

BORs (Bent Over Rows)
315 x 10
315 x 10
315 x 10


That was it I had to pick up the grandson from Kindergarten and then pick the wife up from the train station and had 2 phone interviews today so I was busy and had about an hour to workout.

skiboy
01-19-2011, 09:13 PM
Wednesday 1/19/2011
Squats raw with average band and micro mini
45 x 10
135 x 5
225 x 5

Bands added here
Working sets
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

The rest of the sets were done with 45 second rest period
225 x 3
225 x 3
225 x 3
225 x 3

Lever Squats
100 x 10
200 x 10
300 x 10
400 x 10
450 x 10

Abductors and Adductors
70 x 20
90 x 20
110 x 10
130 x 10

That was it I tired to do calves but got a bad cramp in the one calf and quit.
Trying to keep it light and speed work so I can concentrate on my heavy squats with gear on the weekends.

Barbaccio
01-20-2011, 05:36 AM
I'm gonna suggest against this day here but, as you know, I don't care whether you listen or not. LOL. I think between Saturday, and then the accessory day on Tuesday, you need to give yourself a break on Wednesday. Extra squatting with bands, lever squats, etc, aren't helping you. I can understand you want to get to the gym, but keep the bar off your back. Do core work, dumbbell work, little accessory movements on this day. Putting the bar on your back twice in a week along with a heavy accessory day is too much. I'll leave it there.

skiboy
01-21-2011, 09:27 PM
Friday 1/21/2011


Squats geared briefs and bottom of suit to parallel box
Blue band (heavy) on bar too.

45 x 5
Briefs on
145 x 5
255 x 3
Belt and bottom of suit added
345 x 3
Working sets
435 x 3
435 x 3
435 x 3
485 x 3
485 x 3
525 x 2

Good sets and this week I did not puss out of the last set.

Dead lifts with suit
245 x 5
345 x 3
435 x 2
485 x 2
485 x 2
485 x 1 screwed up on this one
535 x 2 ( I think but I might have done 5 reps don't remember)
585 x 1 a PR!!! Not pretty but a a PR.

Reverse Hyper
180 x 10
270 x 10
360 x 10
450 x 10
450 x 10
450 x 10

Wow getting good on the reverse hyper.

The Team was strong and everyone had a good night, it was a lot of fun.

A great night got the suit on and worked it and that is what I want to do from now on and then get the straps up and free squat. Dead lift I am getting this down, the accessory work I think is helping and the constant attack on these after squats is working. My deadlift form is getting better and today I even had some good speed on a couple of sets but more is needed.

Videos won't be posted till late Sunday or Monday, sorry guys.

skiboy
01-24-2011, 10:14 AM
Monday Morning 1/24/2011

Well I went to a seminar, as you all know from reading the log, and I'm motivated right now and will tire to keep it this way.
So I worked out but not hard or even heavy just stretching and cardio and some stuff for my injuries. I really need more stretching.

Elliptical runner
30 minutes, avg strides 100, heart rate at 110 and burned up 348 calories.

Stretching with bands for hips
I was shown a few exercises for the hips to stretch them and help with depth so I did these.
5 set leg extension 20 reps (each leg with average band)
3 sets 20 reps lying band around neck to foot and cross leg with the band to other side and touched ground. (both legs)


Reverse DB wrist curls (for my bad tendon)
10lbs x 25 reps x 4 sets
(both arms)

Hammers
20lbs x 10reps x 5 sets

Pull Ups (palms facing each other)
3 reps x 5 sets

That was it tonight is the heavy bench.

skiboy
01-25-2011, 06:22 AM
1/25/2011 Monday Night

Bench
raw
135 x 10
135 x 10
135 x 10
225 x 5
315 x 4
365 x 1 slow

Shirt on
455 x 3 to a 3 board
495 x 2 to a 2 board
495 x 2 to a 1 board
495 x 1 to chest UGLY

I kind of lost count from here on my bench was terrible and we tried a few variations and nothing worked I dumped and and got stuck and just wasn't right.
I called it a night on the bench.

front shoulder throws palms facing each other
35 x 15reps x 5 sets


A terrible night!!!
For some reason I am not getting the feel/grove of the shirt. Nothing more to say just terrible.
Tone, the one thing I know what happened was that I had NO arch! I know when I bench great I have a good arch and when thinking it over last night at home I recalled that my belly was not up like it should have been. I guess we will talk later.

skiboy
01-29-2011, 10:42 PM
1/29/2011 Saturday

Squats parallel box plus ~200lbs chains on all lifts
Weight shown is with out chains weight added

55 x 5
135 x 5
255 x 3

Briefs and belt on
345 x 3
435 x 2
525 x 1 Ouch! caught me by surprise

Suit on straps down added
525 x 2
525 x 2
525 x 2


http://www.youtube.com/watch?v=BvD6ROMPl8U&feature=player_embedded



575 x 2 Felt good!


http://www.youtube.com/watch?v=JmrdOQO3rXY&feature=player_embedded


Good lifts like working my suit more and learning it more. I need this.

Deads
230 x 5
320 x 5
410 x 3
475 x 2
530 x 1 again not thinking and just bad form
530 x 2
530 x 2
530 x 2

Pulls are feeling better and coming off of the ground faster. I actually feel stronger on these now. got to keep the accessory work going on these.
I felt really good on the squats and can't wait till I can fully suit up and squat with out the box. I'm feeling realy good about these.

skiboy
02-02-2011, 06:54 AM
Monday 1/31/2011

Bench
Raw
45 x 5
135 x 5
225 x 5
315 x 3
365 x 2 (pretty easy I thought)

Shirt on
455 x 3 (to a 3 board)
495 x 2 (to a 2 board)
495 x 2 (full range)
495 x 2 (full range)
550 x 0

I might have missed a set don't really remember but we were playing around with my shirt on setting it up and jacking it up. looks like we have to pull the front down wayyyy low and play with the sides too. One of the sets went really well to the chest so we have an idea of what needs to be done. Will have to wait till next week to try to duplicate the setup and see if the results are the same. I'm thinking I need the plated under the feet again.
It was a good night for me think it will help in the long run and for this meet.

skiboy
02-02-2011, 06:54 AM
2/1/2011 Tuesday
SLDL
245 x 5
335 x 5
425 x 5

Shurgs
265 x 10
355 x 10
435 x 10

BOR
325 x 10
325 x 10
325 x 10

Pullups (palms facing each other 50lbs assisted)
3s x 10r


Pulldowns
75 x 10
165 x 10
180 x 5
195 x 5
210 x 5

30 minutes slow speed elliptical runner 343 calories burned

skiboy
02-02-2011, 03:04 PM
2/2/2011 Wednesday

Squats raw
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5


Nothing special except I have a pinched muscle in the back on the right shoulder blade that when the bar was on my back it sent shooting pains around the chest to the pec. Need to foam roll it and i think it will get better.


Wanted to do leg press but it was broken again so just did sitting leg curls instead.

Leg Curls
75 x 15
90 x 15
105 x 15
120 x 15
135 x 15
150 x 15
165 x 15
180 x 10

Adductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20
170 x 20

Abductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20
170 x 20
190 x 20

More stretching.
Just very light to keep the hips limber and loose and just tired to hit deep squats going down fast which I did despite the pinched muscle/nerve.
I think I'll keep Wednesdays light (squats under 405lbs) except for adductors and abductors, I feel these are important.

skiboy
02-03-2011, 04:27 PM
2/3/2011 Thursday

Elliptical runner 30 minutes ~ 92 strides per minute, 323 calories.


CGBP
45 x 10
135 x 5

Working Sets
225 x 5
225 x 5
225 x 5
245 x 5
245 x 5
245 x 5
265 x 5
265 x 5
265 x 5
285 x 5
285 x 5
285 x 5

Pretty easy no real strain should have gone higher but too much volume now.

Sitting V grip rows
105 x 10
150 x 10
195 x 10
210 x 10
225 x 10
240 x 10
265 x 10

Rope Tircep Extensions
60 x 15
80 x 15
80 x 15
70 x 15 Had to lower the weight to do them right
70 x 10

Should ahve done another Lat exercise but did not have time.
Every felt relatively light .

skiboy
02-04-2011, 09:42 PM
2/4/2011 Friday

Okay slipped on some ice yesterday and did a split and both my groins and quads hurt today so I was not really feeling good to squat.
Every thing felt heavy up to about 700 and then I started to fell better.

Squats Full squat in briefs and suit and belt
Briefs on only
45 x 5
135 x 5
255 x 3

added belt
345 x 2
435 x 1

Suit on straps down
525 x 1
615 x 1

suit on straps up
705 x 1
755 x 1
755 x 1

Reverse Average band squats
835 x 1 shook on standing this up So I decided to do this again.
And did!
835 x 1 (reverse average bands)

I got videos and will post later.

Deadlilfts quad banded with mini and micro mini
225 x 5
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
320 x 2 (kind of missed the lockout on these but got standing on these and just not locking out the knees and need a little thrust in the hips)


All in all I had a real good night, I really wanted to hit 800 in a full squat but I need to feel the 800's weight first and the reverse bands is a good thing. Will continue to do reverse bands for a couple sets for the next 2 weeks and then balls to wall for final adjustments and weight increases for the meet.
Now time for Advil and rest since all the adrenalin is out of my system I am feeling the pain good thing I have 2 days of no workouts.

t gale
02-04-2011, 11:15 PM
great job tonite Mike. your form looked much better tonite than it did months ago when you handled mid 7"s. 7 weeks to go. you're on ur way to hitting your numbers. by the way ur rev band set was 845. still 10lbs never cut urself short.

Brian C
02-05-2011, 12:04 PM
Great work Mike! Feeling that 800 is a big milestone. Excited to see you kill it at tha meet. Ill be back next week.

skiboy
02-05-2011, 03:15 PM
Thanks Brian, feel it today very sore, doing a lot of icing.


Now for some videos like I said.

665 squat


http://www.youtube.com/watch?v=L6cAiCqPM34



705 squat


http://www.youtube.com/watch?v=hLwl4xMu_yY


845lb squat average reverse bands.




http://www.youtube.com/watch?v=Mf-slUDk24I

skiboy
02-08-2011, 05:07 PM
2/7/2011 Monday
Bench
Warmups
45 x 10
45 x 10 plus 50lbs chains
95 x 10 plus 50lbs chains
135 x 10 plus 50lbs chains
135 x 5
225 x 5
315 x 3

New shirt on Metal Pro Ace
405 x 3 to 3 board
405 x 3 to 2 board
455 x 2 to 2 board
455 x 1 then dump to 1 board
455 x 2 to 1 board
455 x 2 to 1 board

It was tough using this new shirt, now got to think if this is the shirt to use, I may be keeping my elbows in better with this shirt, or use the Inzer.
We are going to try the Inzer next week and see and discuss which would be better.

CG bench to 3 board
315 x 10 too slow
225 x 12 good
275 x 10 good


7weeks out from the meet and I need to get the shirt issue settled. I definitely need to do more shirt work and board work raw. I think these will help me advance much more in the shirt. right now it is form and technique issues on bench, strength not so much right now.

skiboy
02-08-2011, 05:08 PM
2/8/2011 Tuesday

SLDL
265 x 5
355 x 5
445 x 5 tough but got it.

Shurgs
265 x 10
355 x 10
445 x 10

BOR's
335 x 10
335 x 10
335 x 10

Pullups 50lbs assisted, palms facing each other
3 sets 10 reps each total: 30

Lat pulls, did these fast pulls from the top to chest with little leaning back.
95 x 10
150 x 10
185 x 10
210 x 10
225 x 10
240 x 10


That was it I did not eat well today only one meal so no cardio and weight after the workout was 240.2lbs.

Brian Hopper
02-08-2011, 07:31 PM
Nice work on the squats Mike, that 705 looked really easy for you.

skiboy
02-09-2011, 06:07 AM
Nice work on the squats Mike, that 705 looked really easy for you.

Thanks Brian, hoping to get into the 800's at the meet.

Brian Hopper
02-09-2011, 08:44 AM
You don't look that far off, just keep busting your ass. Are you gonna wear knee wraps instead of those knee sleeves?

skiboy
02-09-2011, 09:55 AM
You don't look that far off, just keep busting your ass. Are you gonna wear knee wraps instead of those knee sleeves?

Oh yes just don't which one, I have inzer red and black ones and I also have the harder white inzer wraps. The white ones I have not tried yet but have had good results with the others.

Brian Hopper
02-09-2011, 04:16 PM
Since you haven't tried the white ones then I would go with the red/black ones. Unless you have enough time to experiment with the white ones, then give them a try.

Brian C
02-09-2011, 06:02 PM
Great work with the new shirt Mike. Killer back day too

skiboy
02-09-2011, 06:43 PM
Thanks Hopper I'm going to see if i cn try them and see.

Thanks Brian C, I was a little stiff today but mostly in the quads ... odd huh?




2/9/2010 Wednesday

Squats raw
45 x 10
135 x 10
225 x 5
315 x 1

Working set:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3


Lever Squats
145 x 10
235 x 10
325 x 10
415 x 10

Adductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20

Abductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20
170 x 20

That was it simple and quick.

Brian Hopper
02-09-2011, 10:40 PM
simple and quick.
Sometimes those are the best workouts!!!

skiboy
02-10-2011, 04:21 PM
Thursday 2/10/2011

Bad day!
Was going to do 531 session on bench and my biceps just got inflamed, not the joints just the biceps and it hurt during and after benching.

Bench
45 x 10
135 x 10
225 x 5
Working sets
245 x 3
285 x 3
320 x 3 At this point I could not take it and stopped doing bench

Standing Military Presses
I wanted to see if these would help or hurt more so ...

45 x 10
felt good
65 x 10
85 x 10
105 x 10
No pain!
125 x 10
145 x 10
165 x 10
185 x 8 Okay slight pain so I stopped short of 10 reps.

Shoulder Like Boulders routine
(laterals front, side and back is one set)
3 sets 25lbs 10 reps

These did not hurt till I did the rear delts and then I thought I was going to tear my pec, WTF!????

Tricep push downs "V" bar
100 x 15
120 x 15
140 x 15

Okay felt pulling on the last set at the end so I quit.
Don't know what is happening and right now very frustrated and scared since the meet is 7 weeks away.
Nothing is ever easy, no insurance (unemployed) so no doctor, so I have to ice it take ibuprofen and see how I feel and tomorrow try some liniments I have and do hot cold treatments and just rest it.
Remains how I do Saturday on heavy squats.

Brian Hopper
02-10-2011, 07:17 PM
That sucks Mike, hopefully you'll get that s**t straight. Just take care of it and becareful.

skiboy
02-13-2011, 12:32 PM
2/12/2011 Saturday

Well I was not feeling that good this morning. Still a stiff back and still sore in the hams ... Oh well deal with it!

Warm was plenty and a lot of foam and PVC pipe rolling40 minutes.

55 x 10
145 x 5

Briefs on
255 x 5
345 x 3
435 x 2

Suit bottom on
545 x 1

Straps up and belt
635 x 1
725 x 0 made the straps too tight and I could not breath or move very well so once I got under it I lifted it and said no.

Added reverse average bands
750 x 1
750 x 1
815 x 1
875 x 0 just got too loose in the bottom.

Block Pulls
below knee
255x3
345x3
435x3
525x3
525x3
615x2
665x0 gassed

Reverse Hypers
2PPS x 10
3PPS x 10
3PPS x 10
3PPS x 10
3PPS x 10

Done.

Not a good day and a few team members had a bad week and long hours at work so not all were up to 100% but we all gave it all we had. All in all everyone had a pretty good day considering the week.

Video to come.


Video here it is a Team video.



http://www.youtube.com/watch?v=WvDSqX2oewo

Brian Hopper
02-13-2011, 02:38 PM
Cool video!!!!

skiboy
02-15-2011, 06:49 AM
Monday 2/14/2011

Was feeling good but benching did not go well, but it is training and it is for learning so hopefully I learned a little ... I think I did.

Bench
raw
45 x 10
135 x 5
225 x 3
315 x 3
375 x 1
405 x 1 to a 2 board

Shirt on (Inzer)
455 x 2 to a 3 board
495 x 2 to a 2 board

Board work is easy for me but touching is another story
495 x 0 to chest
535 x 0 to chest (was supposed to try a one board just me and bad judgement from here on)
550 x 0 to chest
585 x 0 to chest

Team pulled me in, slapped me around and started to do things right.
405 x 1 very close
405 x 1 touch
405 x 1 touch felt much better.

Not great!
Still I am very fustrated in the shirt and scared since I have like 6 weeks of training in the shirt till the meet, in my eyes not good. Everyone on my Team are great benchers as well as great lifters in the 3 lifts ... me I just can't seem to get that last inch to the chest without dumping. I feel that to a board i could do over 600 but the chest nothing good.

Sitting Lat Pulls
100 x 20
140 x 20
160 x 15
180 x 15
210 x 10
230 x 10
240 x 10

Tricep push downs "V" bar
70 x 15
90 x 15
110 x 15
130 x 15
140 x 15
150 x 15

Videos to come and any comment on form or technique is greatly appreciated.

skiboy
02-15-2011, 02:35 PM
Tuesday 2/15/2011


Squats raw
45 x 10
135 x 8
225 x 5
315 x 5

Working sets done in 20 minutes
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3

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

Man never thought I'd be doing these that heavy but no real problems doing them, surprises me.

Shrugs
265 x 10
375 x 10
455 x 10

That was it not a bad workout but it was relatively heavy and taxing on the shurgs.
I'm really liking the squats deep and faster than normal so I'm getting better but I can feel the weakness in the hips due to the gear training. Oh well after this meet heavy volume raw squats and I will get my briefs taken in and train just in them.

Brian Hopper
02-15-2011, 02:50 PM
Nice raw work.

Brian C
02-16-2011, 06:15 PM
Crazy SLDLs Mike. Great volume work

skiboy
02-19-2011, 07:57 AM
Briefs on

145x3
235x3

Suit on straps down
325x3
455x1
525x1
615x1
615x1

At this point the lifts loooked slow and just ugly had to break it down ... deload ... work on form more cause mine was out bad.

525 x 1
525 x 1
525 x 1 (Adjusted my stance) much better.)
525 x 1

I thought i was feeling good this week did not do somw accessory work on upper body but that was not the case. I feel that the problem was in my setup, I usually walk up to the bar and chest against the bar feet in squat position and get under the bar and adjust feet slightly and final adjustment on the bar.
What I did this week I walked up arms length away , feet close stance and gto under it and then set up my stance. This had my feet too close and all my squats being quaded more instead of me doing more withthe glutes and hams.
Live and learn.


pulls from 3in def
225x2
315x1
405x1
455x1x6sets
455x3 wanted more but just didn't have it.

Reverse hypers
180 x 10
270 x 10
360 x 10
360 x 10
360 x 10

GHRs
3 sets 5 reps
hams started to pull so shut it down.

Well not a great night but first time doing deficits and I was surprised that I pulled those, seems deads are getting better.
Got to stay with my form and technique on stuff and not change them bottom line.
Maybe it is the Friday training, and the 1 hour and 20 minute ride in trraffic, IDK.

Brian Hopper
02-19-2011, 08:41 AM
Under all that heavy weight can be taxing, so it's always important to back off alittle. Next week hit the weights hard and heavy:)

skiboy
02-22-2011, 04:16 PM
Okay bench day:

Monday 2/21/2011

45 x 10
45 x 5 doubled monster mini
135 x 5 doubled monster mini
225 x 3 doubled monster mini

No bands from here on
315 x 3
370 x 1

Shirt on Metal Pro Ace
455 x 3 to a 2 board
495 x 1 to one board

Okay did a few sets here on a one board and don't remember all the sets but I had trouble touching so we decided to go a little heavier and see what happens. It seems with this shirt I am staying in the grove a bit better than the Inzer and not dumping just not touching yet.

525 x 2 to a one board
I touched the second one and first rep was so close.

CGBP
135 x 5
225 x 5
250 x 5
275 x 5
295 x 5
315 x 5
315 x 5

BP lockouts
135 x 5
225 x 5
315 x 5
405 x 5
455 x 3 hurt the shoulder here, a slight pull
405 x 5
405 x 5

Tricep press downs cable
90 x 15
110 x 15
130 x 15
150 x 15

Sitting Lat pulls
140 x 10
160 x 10
180 x 10
200 x 10

That was it but I'm hurting shoulders triceps, lats, quads.

skiboy
02-22-2011, 04:23 PM
Tuesday 2/22/2011
Raw Squats

Still hurting from yesterday especially the quads, I guess from me driving the heels down in bench and arching.

135 x 5
225 x 5
315 x 5

Working sets
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

I wanted to do 8 sets but the quad was pulling so bad I didn't think it was a good idea to do 2 more sets else I felt fine.

SLDL
135 x 5
225 x 5
315 x 5
405 x 5

Shrugs
225 x 10
315 x 10
405 x 10

I went light on SLDL and Shrugs.

Adductors and Abductors
3 sets 70,90, 110 lbs for 20 reps each

Brian Hopper
02-23-2011, 08:02 AM
Nice work!!!

skiboy
02-23-2011, 04:28 PM
Thanks Hop but not sure what is happening to my quads.

Wednesday 2/23/2011

Cardio 25 minutes elliptical runner

BORs
135 x 10
185 x 10
235 x 10
235 x 10
235 x 10

Sitting Rows wide grip palms facing each other
140 x 10
160 x 10
180 x 10
180 x 10
180 x 10

Lat Pull Downs
120 x 10
120 x 10
120 x 10

Machine Preacher Curls
45 x 10
45 x 10
45 x 10

Sitting DB Curls
20 x 10
20 x 10
20 x 10

Shoulders like Boulders (super set laterals front, side, back)
20 x 8 each set done 3 times.

Tricep Rope Pull Downs
60 x 15
60 x 15
60 x 15

That was it light and simple but my quads are still hurting not sure why. Will probably do the whirlpool tomorrow.

Brian Hopper
02-23-2011, 04:54 PM
Have you tried doing some foam rolling on them or doing stretches?

skiboy
02-24-2011, 08:31 AM
Have you tried doing some foam rolling on them or doing stretches?

No I haven't ... shame on me I wil, Thanks.


Thursday
Recoupe day

Did Whirlpool 20 minutes, 20 minutes water walking, 20 minutes whirlpool, 20 minutes water walking, 20 minutes whirlpool and called it a day.

Brian Hopper
02-24-2011, 08:35 AM
Give it a try, they might help you out some.

skiboy
02-26-2011, 09:33 PM
Friday 2/25/2011

Squats
Briefs on
145 x 5
235 x 5
325 x 3
415 x 3
Suit on straps down
545 x 1

Straps up
635 x 1
725 x 1
775 x 1 (Almost fell backwards I thought but the film does not seem to show that ... Oh well next week)

Block Pulls 10 inches high
250 x 2
340 x 2
430 x 2
520 x 2
610 x 1
660 x 1 (Wow new PR)
610 x 1
610 x 1
610 x 1
610 x 1


That was it kind of beat at this point. I keep thinking I'm not getting low enough on the squats and may be hurting myself since they look pretty darn good. I di notice or I should say it pointed out to me to push harder with the heals and try to spread out the floor with them on the squats. I got to remember to do the check list more instead of just trying to push the weight.
The Block pulls look good and I wonder if they will transfer to some new PRs in the deadlift.

thatNUCKOLSkid
02-26-2011, 10:39 PM
awesome block pull PR! especially after so much squatting!

skiboy
02-27-2011, 06:12 AM
awesome block pull PR! especially after so much squatting!


Thanks, been trying to get these up and it helps when your partner is doing 700's, it makes you just try that much harder. .:nod:

Brian Hopper
02-27-2011, 04:33 PM
Good job on the squats, looks like your getting close to 800. Congrats on the block pull PR!!!

Brian C
03-01-2011, 08:18 AM
Great work Mike!

skiboy
03-03-2011, 06:08 AM
Thanks guysnow the bad news.


Okay Wednesday 3/3/2011

"You got to do what you got to do!"
Dam the quote is so true. My bench in gear sucks, I've been trying to get an ACE Pro Metal shirt to work but no go. I can't touch with it no matter what I try so back to Inzer. I did a stupid gym meet with it, Inzer shirt, a ways back and got 450 easy in it but then I still really didn't know how to bench, hmmmm not like I know any better now. But still the Inzer will allow me to touch. So I am planning to go with the Inzer, YES final decision, and now it is 5 weeks till the meet.
Yea I know bad decision but I have to do it even if it is, it feels right in my mind.

So yesterday I went to Iron Sport Gym to try to work it down.
Likely a lot of the power Team was their and I got good spots.

45 x 5
135 x 5
225 x 4
315 x 3

Shirt on
405 x 3 Just could not touch At least an inch away
405 x 3 Again no touch on the 2 but the third I just touched.

So the old story use more weight to touch.
425 x 2 Not really good dumped the second on and did not touch on the first.

So the talking goes on, one guy suggested to try with less an arch so trying that.

425 x 2 Just touched on the first and second faster and touched.

Feels much better at the bottom cannot explain any better just that.

425 x 2 Again touch barely and dumped.

435 x 2 touched on both

445 x 2 touched

455 x 2 touched 1 the other dumped

475 x 1 touched

Okay a loo went on new setup no arch, feet slightly on toes need to push heels down more and drive.
I figured out that the ones I dumped on I move my shoulders off of the sort of. I seem to try to pull the shoulders up or round them so the chest concave in hence I then cannot get the bar to touch. When I stay flat and have the shoulders more relaxed I have better control and seem to be able to touch.
Right now I'm in panic mod trying to get "A" bench shirt to work. Is it right to do 2 shirt workouts a week ... NO but I need the time in it and I need to touch and in bed it into my memory so repeatability is obtained. Only repeat work seems to work for me so 3 weeks to get this done.

skiboy
03-05-2011, 07:33 AM
Friday 3/54/2011

Squats
bar x5
145 x 5
briefs on
255 x 3
345 x 3
435 x 2
525 x 1
615 x 1

suit on straps down
705 x 1 (Now this was a firststraps down.)
775 x 1 ( But this was high and really bad used wraps on this one and just not compfortable)
775 x 0 Ugh!

Weights did not fell heavy on the back but the wraps threw me off Will have to try the other wraps and less tight or may just have to use knee sleeves. I was too fustrated to try again.

Deads with suit (Metal)
225 x 2
315 x 1
405 x 1
495 x 1
545 x 1
595 x 0 (this got out in front of me)
585 x 1 (it was a struggle but got it)

A really fustrating day, I left my usualy knee sleeves at home so that was on my mind all night. Knee wraps are an issue and I need to resolve this fast. For some reason I thought I wasnot deep enough, need to review the videos to see and the I know I ws just not focused on the issues at hand.

Like Tim I don't like Friday nights for squatsjust feel drained and not fully up to par.

Brian Hopper
03-05-2011, 07:44 AM
Is there another day you guys can squat on?

skiboy
03-05-2011, 08:34 AM
The guys just changed it to Friday nights because they liked the long weekend with no workout. I think we are stuck on Fridays for now.

Brian C
03-05-2011, 09:30 AM
It was a weird night on squats for sure. You rocked a hell of a nice pull bro! I think we all agree that saturdays might be a better choice. Will see what Tone thinks.

Brian Hopper
03-05-2011, 09:30 AM
I feel them on not wanting to train on the weekends. I might start doing some strongman training on Saturdays because that's when the rest of the guys do it. But I prefer not to, lol.

Barbaccio
03-06-2011, 10:45 AM
I'm up for doing Saturdays if you guys want to. I just like having the long weekend after squatting and I certainly feel a whole lot better come Monday's bench. But if the crew isn't all for it then maybe we switch it back. Or change it around occasionally depending on what's going on.

t gale
03-06-2011, 03:54 PM
Mike ur squat was fine. wraps aren't supposed to be nice. pull looked good. and even if we do friday one week and saturday the next i'm cool. just noticed fridays have been rough getting everyone there. and intensity has been down

t gale
03-07-2011, 07:12 PM
good job tonite Mike. you looked alot better.

skiboy
03-08-2011, 05:57 AM
Thanks Tim, like Tone said it is not right and I have to correct it but it will get me through the meet.

Monday 3/7/2011
Bench
raw
Monster mini bands
45 x 5
135 x 3
225 x 3

Bands off.
315 x 3
Shirt on Inzer
405 x 2 one did not touch the other barely
425 x 2 touched
435 x 2 touched but on the edge of dumping
445 x 2 touched
455 x 1 touched feeling better touching
475 x 1 touched this felt the best of all of them
495 x 1 touched and almost dumped
545 x 1 2 board felt heavy
555 x 1 2 board

CGBP to 3 board
275 x 5
315 x 8

That was it still need confidence on the shirt benching touching to the chest but it wa a good night and I'm feeling better on the bench. keeping a lower arch is helping but I brought the feet in closer. Obviouly I have a weakness in the bench and once we find it the shirted bench will get better. In mean time the form is not great and technique is poor but I'm getting the bench to touch. I'm still keeping the shirt high on the chest too and no real tweeking the shirt so I can touch it. I need some heavy benching to boards to help get hte CNS use to heavy weight, but I know I won't be doing them in the meet but the CNS needs it since the 545 and 555 felt like a ton.

Brian C
03-08-2011, 10:37 AM
Way to go Mike. Bench is getting better and better.

skiboy
03-09-2011, 02:37 PM
Way to go Mike. Bench is getting better and better.

Thanks Brian!
I'm trying a lot of things but as it goes now if I get anything it will be by luck but I'll take what I can at this point.

skiboy
03-09-2011, 02:37 PM
Wednesday 3/9/2011

Squats raw
45 x 5
135 x 10
225 x 5
315 x 5
Working Sets
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3

Went really good the 405 squats fast and deep. Getting a better feel on these but need more weight but that is after the meet.

SLDL
225 x 5
315 x 5
405 x 5
455 x 3 (just didn't have it in the glutes and hams to do 2 more)

shrugs
225 x 10
315 x 10
405 x 10
475 x 10

BOR
225 x 10
225 x 10
225 x 10

shoulders like boulders
1 sets 10 reps each i front, side and rear laterals
Did 3 sets with 20lbs, light for blood flow.

Lat pull downs
110 x 10
145 x 10
175 x 10
190 x 10
210 x 10


That was it some nice pulls, squats and shrugs. I liked the feel of the squats just got a good grove and everything felt effortless. I hope this carries over to Friday night in the suit.

skiboy
03-13-2011, 05:43 AM
Saturday 3/12/2011

Squat

145 x 5
briefs on
255 x 3
345 x 3
435 x 2
525 x 1
615 x 1
suit on straps down
705 x 1 very bad form
705 x 0 started to sit down no push back so I stop.

Box squats with briefs and suit straps down
435 x 2
525 x 1
615 x 1
705 x1

All box squats were good but I forget to sit back on free squats.

Deads
230 x 2
320 x 2
410 x 1
505 x 1

Rerverse Hyper
90 x 10
90 x 10
90 x 10

Mentally loosing it on squats, lost my form and all technique. Got to reread my logs and see how and why I was so good 6 weeks ago.

t gale
03-13-2011, 08:58 AM
Big Mike, you'll be fine. you know what you need to do to fix it so no problem. you're a very strong squatter.

skiboy
03-13-2011, 11:47 AM
Big Mike, you'll be fine. you know what you need to do to fix it so no problem. you're a very strong squatter.

You're right Tim, and I will get it done 'By Hook or Crook', It will get fixed!:evillaugh:

Brian C
03-13-2011, 02:18 PM
With out a doubt you'll get it sorted out bud. Like Tim said, strong as hell squatter you are

Brian Hopper
03-13-2011, 04:30 PM
When was your last deload?

t gale
03-13-2011, 06:07 PM
When was your last deload?

HAHAHAHAHAHAHA!!!!!!!!! true deload or mike deload?

Brian Hopper
03-13-2011, 07:57 PM
A true deload, lol.

Barbaccio
03-14-2011, 07:43 AM
No such thing as a "true deload" for Mike. But thanks for saying what we've BEEN saying. Maybe he'll listen to you because, you know, we're ONLY his training partners, we don't know much. But you? You're BRIAN HOPPER.

Brian Hopper
03-14-2011, 10:53 AM
What would a Mike deload be?

Barbaccio
03-14-2011, 12:07 PM
Pick any workout in this log, and subtract 1 single rep from a 1 single movement in 1 single week of 1 single month, in 1 single year. That's a "Mike Deload".

Brian Hopper
03-14-2011, 03:36 PM
Pick any workout in this log, and subtract 1 single rep from a 1 single movement in 1 single week of 1 single month, in 1 single year. That's a "Mike Deload".

That's funny, lol. Yeah he might need a "True Deload". That version of a deload just might not cut it, haha.

skiboy
03-15-2011, 05:49 AM
Very nice guys and I am listening to Tone and Tim more and more it is this thick Polish skull that gets in the way, LOL!
So I spent the day out side cutting down a tree, Ugh!
Was a bit tired so I DELOADED!!!

Bench
Monster Minis doubled
45 x 5
135 x 5
225 x 3

Bands off
315 x 3

Working sets
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2

Warm Down
225 x 23

Done ... finished!

Brian Hopper
03-15-2011, 06:02 AM
Now, was that hard? LOL

Barbaccio
03-15-2011, 10:05 AM
You have no idea what it took for him to restrain himself. However, he actually did deload. Now I'm just crossing my fingers that the rest of the week follows that pattern.

Brian Hopper
03-15-2011, 10:08 AM
You have no idea what it took for him to restrain himself. However, he actually did deload. Now I'm just crossing my fingers that the rest of the week follows that pattern.

Trust me, I know because we have a few people like that also.

Your just gonna have to make him, lol.

skiboy
03-15-2011, 02:19 PM
Trust me, I know because we have a few people like that also.

Your just gonna have to make him, lol.

Yes it is very hard for me.

But you should have seen Tone, he almost fainted!! LOL.

Years of hard core lifting and lift till you drop mentality.:drooling:

But in any case here is todays "deload"?

3/15/2011 Tuesday

Okay traps and neck are sore from cutting the tree down yesterday so i left out SLDL and shrugs.

Squats raw to parallel box
45 x 5
135 x 5
225 x 5

Working Sets (60 seconds rest between sets)
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

the first 3 set not bad at all but then the rest felt like 15 second rest!

Leg Press
300 x 10
300 x 10
300 x 10
300 x 10
300 x 10


Adductors/Abductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20
170 x 20


DB sitting curls
25 x 12 reps x 5 sets

Cable Rope curls
40 x 15 reps x 5 sets

Tricep push downs
80 x 15 reps x 5 sets

Nothing great light hoping it helps for the weekend squats.

Brian Hopper
03-15-2011, 02:47 PM
Why is it so hard for you to deload?

skiboy
03-15-2011, 03:45 PM
Why is it so hard for you to deload?

I love lifting and mentally I do not feel like i did anything till I am totally exhausted. It is a bad habit from years of training the wrong way. But and I think Tone may agree it does work for me for raw lifts, gear now that is another story.

Brian Hopper
03-15-2011, 04:15 PM
I guess that can be a good reason, lol. But maybe it's something you should consider doing, especially in gear since your moving more weight.....and especially when your training for a meet so you don't overtrain or peak to early.

Barbaccio
03-16-2011, 06:14 AM
Exactly. We've discussed "lifting till you drop" raw vs geared before. It can work raw when you're only moving the normal amounts of weight your body can handle. But with the supra-maximal loads of gear, it doesn't work like that.

I will let you call that workout a deload Mike. Still a little too much volume than you should have done, but I do know you at least held back on the squat and leg press weight. So I'll take it.

skiboy
03-20-2011, 07:11 AM
Saturday 3/19/2011

Okay did a lot of resting this weekend and had a new plan ready for me to relearn the sit back in the squat.
I decided to use the box squat at below parallel and us a 2 inch medium cushion for warm ups and was in the briefs from the start no raw warmups. I did less of an warm up stretching too since I felt loose too.

Squats
55 x 5

WARM UPS

Briefs on
145 x 3
255 x 3
345 x 2
435 x 1
525 x 1

Suit on straps down
615

working heavy sets
Straps up
705 x 1
775 x 1
I was not happy with the previous set and I wanted to do it again, I thought I bent over too much and was high, the team said it looked good but I may have tried to sit back more. I have to review the video. Still it went up very easy I thought.

775 x 0 My head was just not into it again so unracked and reracked called it a day.

Felt much better this week almost refreshed. The box squats for warm ups is good for me to get the grove burned into my head before doing the full squat. everything felt great and in place for squats getting back into the grove and zone here.

Deadlifts
suit on
225 x 3
315 x 2
straps up
405 x 1
495 x 1
545 x 0 LOL! for got to wear a belt and tweaked my back bad, started to get spasms and pain done the bad leg. Tone got me to lay on a bench and placed 2.5 lb plates to sort of ice the spot ... it worked, Thanks Tone!
when I got home I iced it again and during the night, it is a little sore but no spasms or pain down the leg. I'm going to get a sports massage this week so that should help I hope.

Reverse Hyper
5 sets x 10 reps with 50lbs slow and stretching it felt better aafter that too.

It was a good workout except for the stupid mistake of me not putting on the belt.
Seems like box squats for warmups is the key for me and I like it too.
Next wek openers I'm going to have to lower the opener to 705 or 725 will see next week.

Brian Hopper
03-20-2011, 09:21 AM
It's possible that deload helped you out also. Sorry to hear about your back, I hope it heals up fast.

skiboy
03-20-2011, 06:54 PM
It's possible that deload helped you out also. Sorry to hear about your back, I hope it heals up fast.

Yes you are right that deload did help but those box squats before helped too, Ithink.
The back is getting better already, no spasms and it just feels sore and stiff. Still ice it and use Alco-Gel (my secert healing stuff).:nod:

Brian Hopper
03-20-2011, 07:32 PM
I've seen alot of people squat to a box first and then take it away. Keep trying it and see how it goes.

t gale
03-21-2011, 07:32 PM
What ever you did on the bench tonite. you looked very good. maybe that's something you can work on this week at gym. practice your set up. maybe with bar or 135 and just drill it in thick skull. great job buddy!!!!!!!!!!!!!

skiboy
03-22-2011, 08:24 AM
Thanks Tim, yea got to keep this form technique , grove, style or what ever it is going, it felt so easy to drop the weight to the chest for the first time ever.

Monday 3/21/2011

Bench

Okay back was stiff from the drive to the place so stretching on the back but the first 3 or so sets was bad getting off of the bench.

45 x 5

Doubled Monster Minis
45 x 5
135 x 5
225 x 3

No bands from here on.
315 x 3

Shirt on
425 x 3 to 2 board
475 x 1 could not touch half inch high.
475 x 1 touched
505 x 1 to a 1 board
505 x 1 touched (video)


http://www.youtube.com/watch?v=3YwAvaw4mo4


545 x 1 to a 2 board.

That was it, 19 days till the meet one more workout.
One thing I found out is to take the weight out over the chest more, I mean MORE. Usually my lift offs are good but I get it released at about the upper chest and then muscle it down over the lower chest and drop the shoulders. Now I get handed off to me at the lower chest and the shoulders seem to be lower automatically. This gives me a much better feel in the grove to lower the weight and keep the arms tucked in. Now if my strength was better I could do more but hoping to open with 475, and a second attempt of 510 and see what happens. Now let's hope I can keep this grove.

Brian Hopper
03-22-2011, 10:26 AM
Good job Mike, that 500 was fast!!!