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View Full Version : GreenG - Mickyjune26 - Switch to Powerlifting. Compete in 2008!



mickyjune26
02-04-2007, 08:59 AM
Somewhere along the line I shifted from wanting to just look good to be powerful. I mean, really powerful. I've had my decent physique for a few years, hovering around a few hundred pounds, being sexy enough for the women.

But something changed.

A few days ago, I read an article on powerlifting. It was really cool. Reading up on the progress of others from start to finish in their powerlifting careers gave me a unexpected huge rush. Learning how these guys work so freakin hard to push themselves to the next level. Seeing how they lift hundreds of pounds. Hearing about the cheers of the crowd as the pull off a huge lift at a meet.

Somewhere along the road it started a desire, a hunger for this sport. Since then, I have immersed myself in the concept, techniques, meets, and people, finding those in my neighborhood who are into powerlifting.

I'm attending a meet Feb 24th, in Arlington, TX. I'll probably also make some trips to Houston to attend one of their many meets.

In the short term, I'm going to try out westside. In the long term, I'm going to compete in a powerlifting meet in 2008. In the longer term, I want to help coach a high school powerlifting team. I've been wanting to be involved with high school weightlifting for a while, so this aspect isn't very new.

Well, time to read up on Westside.

Coke
02-04-2007, 01:53 PM
The best to you my man...seem very enthusiastic about everything - that alone guarantees some success.

Avatar4321
02-05-2007, 12:41 PM
dude good luck with you. ill be lucky if i can get over being sick just to lift again anytime soon.

offhegoes03
02-05-2007, 03:46 PM
that's pretty cool that you're interested in getting into powerlifting. good luck with all of your goals.

jkirkpatrick
02-06-2007, 06:37 PM
I'll be following this thread. Keep your food intake up...I seem to remember that you waiver a bit sometimes on eating...

mickyjune26
02-07-2007, 10:05 AM
right about that. I'm eating some yams and chicken now. Will head to the gym in a few hours. I ate pretty well over the last few days, even though I was traveling.

I'm probably going to start tracking my weight, so that I can use that as a double-check to verify I won't be losing strength.

booyah
02-07-2007, 10:37 AM
good luck micky! what are your current maxes?

Unreal
02-07-2007, 10:55 AM
Best of luck.

ViciousBish
02-07-2007, 02:04 PM
lift some giant weights for me, Micky

mickyjune26
02-07-2007, 04:40 PM
ViciousBish, Unreal, Booyah, Jkirk, Offhegoes, Avatar, Coke - Thanks for the great support. The support of WBB is one of the key reasons I've gotten this far. My current maxes are bench 225, squat 225 or so, deads 315. I love DEADS!

I joined a new gym that is a GYM, not a fitness club. It had a mat for deads and some hydrolic machine that I still have to figure out, lol. There are still hotties, so I am still happy. Some of them are even 40 or so, which is awesome. Don't care what you say, Stiffler's mom is hot.

Also - met a few new friends. one is going to compete sometime in the next year. they had chains. I was in heaven.

Max Effort Squat and Deads day:
Good mornings - had a guy watch me on the heavy lifts, to make sure my back was straight.
45 x 3
65 x 3
85 x 3
105 x 2
115 x 2
125 x 2
135 x 1
135 x 1

SLDL - man, got a lot stronger on these since last time I did them.
115 x 8
135 x 8
185 x 5
225 x 6 - could've hit 8
225 x 8 - yeah!

Decline weighted abs - I need these to strengthen my hip flexors. It will help to get me out of the hole better.
0 x 8
10 x 8
25 x 8
35 x 8
45 x 8

DB Side Bends
40 x 8
60 x 8
80 x 8
go slower next time.

Reverse Hypers
Gym didn't have one long enough for me. The padding rested on my freaking quads. i gotta find a replacement for this lift.

can't wait until Friday!

ViciousBish
02-07-2007, 08:00 PM
Reverse Hypers
Gym didn't have one long enough for me. The padding rested on my freaking quads. i gotta find a replacement for this lift.

tee hee!

zela
02-07-2007, 08:23 PM
Best of luck man. I really enjoy reading your posts here and I learn alot from people like you. Thank You and now you can have all my support for this project!

Coke
02-08-2007, 04:56 AM
That is sweet, definitely gonna rock at your new gym!!

offhegoes03
02-08-2007, 02:20 PM
looking good man, this new powerlifting routine sounds cool

Avatar4321
02-08-2007, 10:03 PM
Looks like you are off too a good start:) maybe ill start lifting again one i get over this cold.

ddegroff
02-08-2007, 10:13 PM
Strong workout bro!

GL w/ your goals.

Any specific routine your following?

mickyjune26
02-09-2007, 07:32 PM
ddegroff, Avatar, offhegoes, coke, Theseus, Vicious - Thanks for the support. I want to wish you all the best in health, progress, and most importantly, dedication. As long as we keep at it, we will never be the stereo-typical middle-aged american man.

avatar - hope you feel better, man. I'm going to visit your journalland. vicious - you better believe it.

Week 1: DE Bench

Tons of fun. It's a real quick workout when you keep the rests to 45 seconds!

Speed Bench
135 x 3
135 x 3
135 x 3
135 x 3 w/red bands - don't know how much weight that was adding when i reached the top.
135 x 3 w/bands
135 x 3b
135 x 3b
135 x 3b
135 x 3b
135 x 3b

Close grip bench - am I suppose to max out on the last set?
135 x 5
145 x 5
155 x 5

Skull crushers
60 x 8
80 x 8
100 x 8

T-bar Cable rows
140 x 6
160 x 5
160 x 5
160 x 4-5

Lat and front raise combo
12 x 10
12 x 10

There were a lot of hot women in their 40s. awesome!

Avatar4321
02-09-2007, 08:37 PM
There were a lot of hot women in their 40s. awesome!

40s huh? if they look like they are in their forties they are probably much older haha.

Coke
02-10-2007, 08:30 AM
Awesome stuff, keeping the rests between sets down to 45 seconds is killer.

ddegroff
02-10-2007, 02:43 PM
Bench with bands, nice work bro!

40+ club, sign me up!

mickyjune26
02-10-2007, 09:41 PM
Avatar, Coke, ddegroff - LOL at the 40+ comments. It's all good, and so are they!

Week 1: DE Squats
Squat - 50% max
135 x 2 x 10 sets
speed improved. Doing just a few sets very quickly helped me feel the right form out.

Deads - 60% max
185 x 1 x 6 sets
I can tell how this helps the initial explosion.

Zelcher Squats
95 x 7
95 x 7
95 x 7 - felt it in my quads, like it's supposed to, but it was bothering my arms. I'm going to check my form
Front squats
95 x 7
95 x 6 - on last set, remembered that the bar should be resting on my shoulders. I'm not supposed to just hold it, like i'm going to do some millies.

Decline abs
25 x 10
25 x 10
35 x 8
35 x 7

DB side bends
65 x 8
65 x 8
80 x 8

SLDL
185 x 8 x 3 sets - still a little stiff from ME leg day. My hams need a lot of work.

After that, stretched the heck out of my legs. They are trying to stiffen up, killing my flexability.

i look forward to Monday. ME Bench day, here we come!!!!!

Coke
02-11-2007, 08:09 AM
Helluva session dude.

mickyjune26
02-11-2007, 11:48 AM
thanks coke! It's only going to get heavier from this point on. I'm really liking these supplemental exercises, feeling a lot stronger on deads and squats. I can't wait to test my PRs this next Monday and Wednesday.

Bought my first tubs of Nitrean and got a free t-shirt. YEEEEAAAAHHHHH!!!!

ddegroff
02-11-2007, 01:46 PM
Front squats take time to figure out where the bar should sit. I think it's different for everybody.

Strong work bro!

offhegoes03
02-11-2007, 06:20 PM
looking good man.. working with the bands seems pretty sweet. I'd love to do some bench work with chains or bands someday.

mickyjune26
02-12-2007, 07:03 PM
ddegroff - offhegoes: Thanks for the continued support. I really liked how the front squats targeted my quads. if you haven't had a chance for bands, you should give it a shot. They feel great for speed day. No more throwing the weight up, only feeling resistance on the first third of the lift.

Week 1: ME Bench
CG Incline bench
45 x 3
95 x 3
115 x 3
135 x 3
155 x 2
160 x 1
170 x 1 - PR
180 fail
good run. Felt increased strength in triceps. My bench max has to be above 225. I'll max out in 3 weeks, when I change my ME lifts.

Floor Press
60s x 5
70s x 5
70s x 5 - PR
These felt good. They really targeted my tris and chest. I would like my bench to feel this solid. I think my elbows are too far out on my reg bench, causing the weight to shifted to my shoulders, which are not built to push bench. Can't wait to try bench maxing in 3 weeks.

Skull crushers
100 x 8
120 x 8
130 x 5 - PR
yeeeeeaaaaaahhhh!!!

T-bar cable rows
140 x 6
150 x 6
160 x 5
170 x 4 - PR
Felt a little worn from the prev lifts. Also, since this lift is also on DE bench day, I should go lighter and higher reps on these days.

Shoulders lat raise + front raise combo
2 sets x 9 reps x 15s

Great day. I feel my tri's getting stronger. This is really going to help my bench. 225 for reps, here I come!!

ViciousBish
02-12-2007, 07:36 PM
Holy ****. It's PR city and you're the Mayor.

Congrats on the PRs, Mayor Micky

Sick skullcrushers, damn.

offhegoes03
02-12-2007, 07:53 PM
congrats on all the pr's.. those are some sick skulls, hah I've never tried to go that heavy b/c of how it makes my elbows feel.

ddegroff
02-12-2007, 08:16 PM
PR's all around, strong work bro!

booyah
02-13-2007, 12:18 AM
micky congrats on the PR's man! keep up the hard work.

Just wondering, why do you use the T bar for cable rows as opposed to another attachment, say, the V bar? do they work different parts of the back?

Coke
02-13-2007, 06:15 AM
Unbelievable, making pr's throughout!!

mickyjune26
02-15-2007, 09:06 AM
Coke, ddegroff, offhegoes, ViciousBish - Thanks for the encouragement. The skullcrushers have really improved for some reason. Their weight stats may be off....or my tri's may be strong. :) I go slow and controlled, else my elbows hurt too. I flex my upper body, stick my upper arms to my body, and make sure only my forearms are moving.

Booyah - correction on my rows. i guess they are just called cable rows. I'm doing this lift: http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

the t-bar will definately work a different part, since it is so much wider than the standard small handles. In 2 weeks i'm switching to a different back exercise.

Week 2: ME Leg Day
Good Mornings - stiff at first. didn't force it. Flexibility increased in latter sets.
45 x 3
65 x 3
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 - PRs from this point forward. This means my body really needed focus on the hams and core. Can't wait to test my DL max in 2 weeks.
145 x 3
155 x 1
165 x 1
165 x 1
Got to be careful to not accidentally go from GMs to bent-leg GMs. I could tell in the latter sets the work was shifting from my hams to my glutes, because I was bending my knees a little bit. By keeping legs super straight, and picturing my legs as a rubber band, I feel the focus on the hams.

Straight-Back, Straight-Legged Deadlifts (romanian and keystone DLs)
115 x 8
135 x 8
185 x 8
225 x 8
225 x 5, 1, 1 - grip failed. suck! - still...PRs on reps.

Weighted Decline Abs
Held plate straight above me, instead of clutching to chest. Makes for higher weights.
25 x 8
25 x 8
35 x 8
45 x 8 - prs on reps
45 x 6

DB Side bends
65 x 8
70 x 8
80 x 8 - focus more on the muscle, not the movement.
PRs on reps

Front Squats
Supposed to do them, to focus on glutes, but I was worn out. Prob because I donated blood the prev day.

PRs throughout because these are new lifts. Again, I really think my core needed this.

Weighed myself at 210. gained about 10 pounds since a few months ago. BF the same, so it's muscle.

DE Bench is later today. yeah!

mickyjune26
02-15-2007, 09:07 AM
quick note: don't do seated cable rows like this guy. Keep the body firm, and only move the arms. Pretend the cables are tied to your elbows, to help keep the focus on the back vs. the bi's.

http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

Coke
02-15-2007, 09:20 AM
Great effort with those GMs and stiffies.

booyah
02-15-2007, 11:07 AM
micky thats how I do em...back solid stationary and bring hands to chest.

offhegoes03
02-15-2007, 02:34 PM
nice job with the westside style training, congrats on the weight gain

jkirkpatrick
02-15-2007, 06:23 PM
Skull crushers
100 x 8
120 x 8
130 x 5 - PR
yeeeeeaaaaaahhhh!!!


:bow:
That is friggin' beautiful. Just watch that you warmup your elbows plenty before going super heavy.

mickyjune26
02-15-2007, 08:40 PM
Jkirk, offhegoes, Coke, Booyah - It's been fun stregthening the muscles that support my 3 lifts. I want to keep tryinig to develop strength while keeping my weight down. It would be great to be a threat in a weight class other than 275 or SWH.

Week 2: DE Bench
Speed Bench - med bands
135 x 3
135 x 3 w/bands
135 x 3 w/bands
135 x 3 w/bands
115 x 3 w/bands - 1st time with med bands, need to account for added weight
115 x 3 w/bands
115 x 3 w/bands
115 x 3 w/bands
115 x 3 w/bands
185 x 2 - good speed, so def improvement. Dropped a little too fast, but I'll fix that next week.

CG Bench off pins (3-board distance)
135 x 8 - was supposed to do 5
135 x 5
135 x 5 - good speed. weight needs to feel lighter next time.

Skull crushers
100 x 12
100 x 12
80 x 10
hi reps for speed

Seated Cable rows for speed
120 x 12
120 x 10
120x 10
120 x 7
couldn't help but to feel the burn in bi's

Light shoulder work

I've got to work to focus on speed more. i have a habit of taking off more than I can chew. i'm just used to heavy lifting, that's all.

I look forward to testing my bench max on March 1st.

offhegoes03
02-15-2007, 08:48 PM
looking good man.. you're really taking off with this whole powerlifting stuff

Coke
02-16-2007, 06:03 AM
Really going at it nicely bro.

ddegroff
02-16-2007, 12:32 PM
Strong work mickey, keep it up!

Avatar4321
02-16-2007, 12:47 PM
Good job bro. Im finally starting to feel better so I might be able to start lifting heavy again next week.

Unreal
02-16-2007, 01:50 PM
Awesome work in here. I've been thinking of starting some band work. How do you like it so far?

mickyjune26
02-19-2007, 08:31 AM
Offhegoes, Coke, Ddegroff - thanks for the support! This weekend I took a few days off to move into a trailer down by a van down by the river. yes, there really is a 60s van that is sitting in the creek that feeds another larger creek. The trailer is awesome and cheap. Because of all the fake wood paneling on the inside, it feels like a cabin. I love having my own place.

Avatar - DO IT!!!

Unreal - I like the bands, because i feel lift pressure the whole ROM, instead of just at the bottom. Make sure to take into account the weight that the bands add to it. I think I'm doing ME leg day with chains.

Switched my lifting schedule around, so I can lift with two other strong guys. They want a 3-person team, to assist with some of their lifts. One of the guys went fromm 225 to 295 bench over the last 4 months. I hope I can do that.

Unreal
02-19-2007, 08:53 AM
I'm going to start training with a record holding power lifter, so watch out, I'm coming after you. Well, technically I lift more then you right now, but still you get the point.

mickyjune26
02-21-2007, 02:35 PM
Nothing wrong with some friendly competition. i'd like to catch up to you in the next 18 months!!

mickyjune26
02-21-2007, 02:35 PM
Still hanging in there. Been partying a little too hard lately, but I've been making sure to eat enough, eating some carbs and protein every 2 - 3 hours.

mickyjune26
02-23-2007, 11:43 AM
Tested my bench and deadlift PR. Got bench up to 225 x 1.

I used mixed grip on deads, so my grip didn't fail. I got it up to 355 x 1. i may have been able to go higher, but I didn't want to push it. My prev PR was 315 x 1.

I give all the credit to GMs, Romainian deadlifts, and weighted decline situps. YEAH!
:strong:

Unreal, i'm coming for YOU!

offhegoes03
02-23-2007, 12:42 PM
looking good man, congrats on the PR's

Coke
02-24-2007, 07:17 AM
I don't like using the mixed grip but looks like it's ok for you...super pr on those deads, go for it.

mickyjune26
02-24-2007, 03:25 PM
Coke, Offhegoes - thanks a lot. Those PRs felt good and solid.

Today I went to my first powerlifting meet, as a spectator. It was pretty cool, with about 50 audience members and 15 lifters. It was held at Ronnie Coleman's gym, so that was cool seeing where he works out. the meet occurs 3 - 4 times per year. Because there are so few lifters, there are only a few people per weight class, with some competing in more than one.

In short, it definately pumped me up.

I shrugged off temptations to not lift today and did DE legs. Really focused on feeling my form in squats and deads. It felt good. Can't wait until next week. Right now, working on and feeling my form is my favorite thing to do.

Tomorrow is DE bench. Can't wait. take it easy, all.

Chris Rodgers
02-24-2007, 03:41 PM
Jkirk, offhegoes, Coke, Booyah - It's been fun stregthening the muscles that support my 3 lifts. I want to keep tryinig to develop strength while keeping my weight down. It would be great to be a threat in a weight class other than 275 or SWH.

Week 2: DE Bench
Speed Bench - med bands
135 x 3
135 x 3 w/bands
135 x 3 w/bands
135 x 3 w/bands
115 x 3 w/bands - 1st time with med bands, need to account for added weight
115 x 3 w/bands
115 x 3 w/bands
115 x 3 w/bands
115 x 3 w/bands
185 x 2 - good speed, so def improvement. Dropped a little too fast, but I'll fix that next week.

CG Bench off pins (3-board distance)
135 x 8 - was supposed to do 5
135 x 5
135 x 5 - good speed. weight needs to feel lighter next time.

Skull crushers
100 x 12
100 x 12
80 x 10
hi reps for speed

Seated Cable rows for speed
120 x 12
120 x 10
120x 10
120 x 7
couldn't help but to feel the burn in bi's

Light shoulder work

I've got to work to focus on speed more. i have a habit of taking off more than I can chew. i'm just used to heavy lifting, that's all.

I look forward to testing my bench max on March 1st.

What kinds of bands are these and how did you set them up? You might want to drop the weight a little. With your max bench, I think 115-135 with doubled minis would be too much. Not sure about what your med bands are.


Good job on the recent PR's. :dj:

mickyjune26
02-25-2007, 10:33 AM
Chris, you're exactly right It was way too much. I the bright side, I made PRs on bench the other day. It's DE bench day today. I'll incorporate your advice.

mickyjune26
03-05-2007, 04:00 PM
I've been still working out, just haven't posted lately, as the new guys I've been working out with don't write things down.

Getting stronger, nonetheless.

Week 4 - WestsideME Legs
Good mornings - cambered barWorked up to 245 x 1 - PR

Squats - widened stance tot just greater than shoulder width. I didn't even plan on squats today, but was curious to find the answer to, "If i can good morning more than my current squat PR, how much can I squat?"
Worked up to 285 x 1 - PR. Prev = 225 x 2 could have gone up, but I went 4-6 inches too deep, burning up energy unnecessarily.

Hack squats
135 x 5
185 x 5
225 x 5

Romainian Deadlifts
worked up to 295 x 1

weighted decline abs
35 x 8
45 x 8
45 x 8

Side bends
70 x 8
80 x 8
90 x 8

unfortunately, my weight has increased to 218. I know it's mostly fat, because I'v been lazey in watching what I eat. I'll have to just slim down before competition next year.

offhegoes03
03-05-2007, 05:40 PM
looking good man, it's alright to gain some weight here and there, but make sure you stay within a reasonable range so that it's not a huge pain in the ass to cut back down. then again, you've got a whole year anyways, so just worry about getting stronger now :strong:

Stumprrp
03-05-2007, 05:47 PM
your 6'7 and your worrying about weighting 217? hell dude keep on gaining weight! getting strong.

Coke
03-06-2007, 05:18 AM
Great that you have some training partners to raise up with...excellent workout.

ddegroff
03-06-2007, 07:20 PM
Hopefully the training partners can push you to 315 on squats!

Get them to write things down too, ;).

mickyjune26
03-09-2007, 09:13 AM
ddegroff, stump, Cocoa, offhegoes - thanks for the support. i made sure that yesturdays workout was written down, so I don't let their habits affect what works for me. I held 245 for the first time in a while. For some reason, I remember benching 245 3 years ago, but I'm not sure.

Highlights:

3-board press
warmup
3reps, working to 1 rep max of 240, failed on 245
I'm getting used to this heavier weight.

Shove-its
75s - 7
75s - 4
75s - 5

Incline DB bench
40s - 8
50s - 5
60s - 5

Skull Crushers
90 - 7
100 - 5
105 - 5

Laying down, rev hammer curl - hits tri's
25s - 8
25s - 8

Tricep pushdown - rope
100 - 7
120 - 4

BB Rows
135 - 8
155 - 7
175 - 5

Good workout. My DE upper and lower days are tomorrow and the day-after. I'm taking today off. also, my days of working 12-hour days are over. yaY!

offhegoes03
03-09-2007, 09:16 AM
solid 3 board pressing and BB rows.. do you have a link to a page that shows what shove-its are or can you describe them? Looking good in here man

Coke
03-09-2007, 10:40 AM
Doing very well overall...nice that you'll be having a little more free time.

ddegroff
03-09-2007, 01:42 PM
What's the Shove-its?

Nice board pressing!

mickyjune26
03-14-2007, 06:15 AM
Offhegoes, Coke, and Ddegroff - thanks for the encouragement. It was nice feeling that heavier bench weight. Shove-its are new to me. Basically, you are doing laying-down close grip DB press, but since most DBs are too wide to hold like a barbell, you turn your forearms so the DBs are parallel to your body. Typically, they are held at about the same location as the bench, which is around the sternum, maybe a little lower. They help me keep my elbows in.

DE Day - combined lower and upper - 3-12
Squats
95 x 9
125 x 8
145 x 7
145 x 7

Deads
145 x 8
225 x 7
225 x 6
225 x 6

Bench - paused at bottom, like in competition requirements
115 x 9
135 x 8
135 x 8

Cable Rows
100 x 8
120 x 8
150 x 7


ME Leg Day - 3-14
Rack Pulls - 3rd pin, next week will be 4th pin, to get used to heavier wieghts, much the same concept as doing board presses
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
385 x 1 - lower back started struggling
405 x failed 3 times, core isn't quite strong enough. grip was fine though.

Hack squat sled - about to parallel on all reps
135 x 8
225 x 8
275 x 8

Wide leg romainian DLs - I'm slowly moving my DLs to wide stance, so of course, my other lifts are going wide too. My hands gripped with index finger right outside inner smooth section.
225 x 8
225 x 8 - not heavy, but aerobically taxing, sweating all over the place. had to wipe down the mat with windex afterwards.

Decline abs - since i've skipped abs for 7 - 10 days, i could feel that they were a little weaker. this can only be felt when going low rep, high weight.
45 plate x 8
45 x 8

Side bends
95 x 8

ddegroff
03-14-2007, 06:13 PM
Ace workouts bro, keep up the good work!

Coke
03-15-2007, 05:37 AM
Doing super my man, stayin on it.

McIrish
03-15-2007, 02:44 PM
Great work on those board presses a few days ago, Micky! Smash some enormous weights for me, bro.

Kitten
03-15-2007, 02:46 PM
Nice workouts Micky! Where did you find a real gym?

Avatar4321
03-19-2007, 08:51 AM
Good job bro. glad to see you are working. I'm hoping at some point Ill be rejoining you. Being sick really sucks. You'd think this bug would be dead by now... Oh well. You rock man!

offhegoes03
03-19-2007, 01:15 PM
solid workouts man, keep up the good work

mickyjune26
04-04-2007, 07:53 PM
Ddegroff, CoCoa, McIrish, Kitten, Avatar, Offhegoes - Thanks a lot for the support. It's not in vain, as I'm still working at it.

Had some stomach problems for the last few weeks. The Dr. thinks I have an ulcer, so he hooked me up with some medicine. That, combined with too much partying killed my workouts for a few weeks.

Down and Dirty - Just going to have some fun for 3 weeks, focusing on the big lifts.

Week 1 of 3 - Heavy Day

Deads
135 - 3
185 - 3
225 - 3
275 - 3
315 - 1
365 - fail - jumped up a little too much. :)

BB Rows - underhand
135 - 3
185 - 3
205 - 2/switch to overhand, 1 more

DB Bench
45s - 8
55s - 3
65s - 5
75s - 3
85s - 2

Standing BB Millies, super-set with situps
65 - 4
85 - 4
105 - 4
125 - 3

Decline Situps
25 - 6
35 - 6
45 - 6
45 - 4

Overall, good workout. I only lost a little strength, and it should come back soon.

offhegoes03
04-04-2007, 08:33 PM
Had some stomach problems for the last few weeks. The Dr. thinks I have an ulcer, so he hooked me up with some medicine. That, combined with too much partying killed my workouts for a few weeks.


solid workout despite the setbacks.. but seriously man.. ulcers plus heavy drinking doesn't sound like the greatest combination to me though.

Coke
04-05-2007, 06:23 AM
Workout is looking pretty good guy.

ddegroff
04-05-2007, 04:53 PM
NIce work bro, even after the layoff.

Hope the meds are making you feel better!

mickyjune26
06-06-2007, 02:18 PM
Hi all,
I've been gone for a while, but I'm back. Here are the workouts:

Last week:
Chest
DB Bench
40sx5
50sx5
55sx5
60sx5
65sx5

Vert Chest machine
90x8
180x8
200x8

Incline BB Bench
45x5
65x5
95x5
105x3

Pec Fly machine
100x8
140x5

Straight Bar Skull Crushers superset with close-grip bench
45x8 / 45 x 12
65 x 8 / 65 x 12
75 x 3 / 75 x 2

Tricep Pushdowns
110 x 5
120 x 1


LEGS
Leg Press
180 x 8
270 x 8
360 x 8
410 x 6

Squats
135 x 4 (knees a little weak - will be stronger)

SLDLs
135 x 8
225 x 8

This week
Chest
DB Bench
40 x 5
50 x 5
55 x 5
65 x 5
70 x 5

Decline DB
45 x 5
55 x 5
65 x 4

Inc DB
30 x 8 x 3

DB Butterflies
25 x 5 - low and stretch!

Short Bar Skull Crushers
45 x 8
65 x 8

Tricep Pushdowns
110 x 5
80 x 5

That's it. Nothing fancy. I'll be hitting legs tomorrow.

Coke
06-07-2007, 05:11 AM
Keep yourself on track throughout summer bro, gonna be doing fine like you always do.

Avatar4321
06-08-2007, 05:10 PM
you're alive!

mickyjune26
06-11-2007, 11:16 PM
Coke - Thanks for the encouragement. Everyone's encouragement always helps motivate me.

Still hitting the gym, warming up to my previous lifts. I should be back to my maxes within 45 days. Having fun with 5x5 to get back into it.

Heavy day, last Friday
Deads x 5
105, 145, 185, 225, 260
DB Bench x 5
70, 100, 130, 140, 150 (x4)
BB Row x 5
65, 90, 115, 140, 160
Back Machine - felt awesome. real good stretch
80 x 10, 110 x 10

weighted decline situps
10 x 8
25 x 8
35 x 6
45 x 5

Light day, today
Deads
115 x 5
145 x 5
185 x 5
185 x 5

DB Incline Bench
80 x 5
90 x 5
110 x 5
120 x 5

Box Squat
95 x 5
115 x 5
150 x 5
170 x 5 (1 inch above parallel - not to box)

Max decline situps
0 x 8 x 3

This Wednesday will be max day. I'll max out my week, but they won't include any PRs. Those will come in August.

Coke
06-12-2007, 05:40 AM
Good job bro, keep this up and you'll be at a new level by end of summer.

ddegroff
06-12-2007, 04:49 PM
Nice work, doesn't look like you've lost a ton of strength.

5x5 is always solid!

offhegoes03
06-13-2007, 10:29 AM
well look who's back! hah looking good man, keep at it and you'll be back up to your maxes in no time

mickyjune26
06-13-2007, 10:56 PM
Avatar, Coke, ddegroff, Offhegoes - Thanks for the encouragement. It always helps in staying focused. Based on today's workout, I should be able to gain a lot of my deadlift strength back pretty quickly. As for bench and squat, I'm not too worried. Deads are my favorite, anyway.

5x5 - Week 1 - Max Effort day
Deads
115 x 5
160 x 5
205 x 6
245 x 5
295 x 3
135 x 8

DB Bench
60 x 5
80 x 5
100x 5
130 x 5
160 x 3
100 x 8

BB Row
60 x 5
90 x 5
115 x 5
135 x 5
165 x 4
115 x 8

Dips
0 x 8
0 x 6
0 x 6

BB Curls super set with Tricep Extensions
45 x 8, 80 x 8
65 x 8, 80 x 8
65 x 8, 100 x 10

Good workout. Should be able to increase the weights during week 2.

On a side note, I re-enrolled in college and was accepted. I'll be pursuing a degree in corporate education, ie, corporate training. The advisor said I could be finished between 4 - 6 semesters, depending on how hard i work.

Thanks again for the encouragement.

ddegroff
06-13-2007, 11:50 PM
Looking solid bro. You still planning on competing in 08?

Coke
06-14-2007, 05:30 AM
Fine stuff man, nice session overall.

mickyjune26
06-14-2007, 10:48 AM
ddegroff, Coke - thanks again. The session felt pretty solid, though I need to be taking glucosomine until my joints get back into shape.

I'd like to compete with my deadlift in a meet that occurs in Arlington, TX. It actually takes place at Ronnie Coleman's gym. It occurs 2x/year and usually has around 30 - 40 people. Because there are so few people, mostly everyone is by themselves in their weight class.

When I stopped lifting 3 months ago, I was at 365 for deads. I hope to hit that again by the end of July and break 400 by the end of August.

...one day at a time...

offhegoes03
06-14-2007, 08:27 PM
sounds like a plan.. good luck with going back to college

mickyjune26
06-20-2007, 12:38 PM
offhegoes - thanks man. If I keep enjoying this career, I may pursue an MBA in HR Management and Organizational Behavior.

Monday's Lifts:
Bill Starr 5 x 5, week 2, Heavy day
Deads
120 x 5
165 x 5
210 x 5
250 x 5
295 x 5 - went wide grip on last two and it was easier. I need to figure out what form I'm going to use and stick with it.

DB Bench
60 x 5
80 x 5
110 x 5
130 x 5
160 x 5

BB Row
65 x 5
95 x 5
115 x 5
140 x 5
165 x 5

Back extension machine
110 x 8 x 2

Weighted Decline Situps
25 x 8
35 x 8
35 x 8
45 x 8

Good progress. I'm taking Glucosomine to help my tendons recooperate more quickly. Today is light, stretch day.

offhegoes03
06-20-2007, 07:15 PM
keep doing your thing man and you'll go far in weightlifting and your career

ddegroff
06-20-2007, 08:12 PM
When you say wide grip, how wide?

Strong work bro!

Are those 160lb db's for bench? thats killer

mickyjune26
06-20-2007, 08:32 PM
offhegoes - I'm going to be the best trainer / training manager ever. Maybe my size will indirectly give more weight to what I say, like Tony Robbins, lol.
ddegroff - i wish. That's total. I hope to get my db max up to my my bench max, which was around 230. That would be cool. "wide" grip is just outside the smooth rings. My feet are just inside the rings. I feel most powerful there.

Today's lifts
Bill Starr's 5 x 5
Week 2 - day 2/3

Deads
120 x 5
165 x 5
210 x 5 - speed and strength felt solid
210 x 5

DB Incline Bench
70 x 5
90 x 5
110 x 5
130 x 5

Box Squat
95 x 5
120 x 5
150 x 5
175 x 5 - much stronger than last week. Sat on box for every rep. started to use more back on last two reps.
I girl next to me was doing sets of 3 on squat, going up to 205. It's great to see women who aren't afraid of weights, especially things like squats or deads.

Leg raises, holding myself on the dip bars - lol
0 x 12 x 3

Still keeping up with the program. hopefully, I'll be able to keep up with the #s during the whole 9-week program.

Coke
06-21-2007, 06:45 AM
...I'm going to be the best trainer / training manager ever. Maybe my size will indirectly give more weight to what I say, like Tony Robbins, lol.

No doubt you'll make an impact and do super...nice session dude.

mickyjune26
06-22-2007, 02:03 PM
Thanks for the encouragement on the training career. Lately I've been thinking, "How could I help those who learn who don't want to learn." That is the biggest challenge.
This week I'm preparing for 3 workshops I'll be doing next week in Buffalo, NY. I'm creating handouts, setting up workshop discussion Q's, and fine-tuning the approach.

Bill Starr's 5x5
Week 2
Day 3/3 - ME day

Deads
120 x 5
165 x 5
210 x 5
250 x 5
305 x 3 - My grip was the weakest part. Sweaty hands.
205 x 8

DB Bench
60 x 5
80 x 5
110 x 5
130 x 5
170 x 3 - DBs are shooting up fast, mostly because of they are starting to feel right.
110 x 8

BB Row
65 x 5
95 x 5
115 x 5
140 x 5
170 x 3
115 x 8

Dips
0 x 8 x 3 sets - going weighted next week!

BB Curls
65 x 8
85 x 7
85 x 4

Tricep Pushdowns
80 x 8
100 x 8
120 x 8

Good workout, but I was feeling tired. I shuffled around between my sets like a zombie. I'm not eating enough. Time to find some tasty morning meals.

ddegroff
06-22-2007, 10:27 PM
My grip was the weakest part. Sweaty hands.

You need some chaulk!

Strong workout bro!

offhegoes03
06-23-2007, 12:02 PM
You need some chaulk!

Strong workout bro!

:withstupi

Coke
06-25-2007, 05:22 AM
Good upper body workout, staying with it.

mickyjune26
06-25-2007, 06:24 PM
thanks guys. I was supposed to lift today, but it's been busy getting ready for my trip to Iowa this week. Gonna visit some family.

I'm going to try to find out what non-weight exercises I can do to minimize the lost strength, because I won't be going to the gym for the next 8 days.

ddegroff
06-25-2007, 06:55 PM
Pullups, squats, pushups, do rounds for time. It's only eight days so that's not that much time off.

Enjoy the family trip!

mickyjune26
07-21-2007, 01:45 PM
My workouts have been progressing. I had a few weeks where I didn't have enough money to drive to the gym. Things are better now.

Regardless, i have been working out at home with our weight machine.

Today, I'll be hitting back, quads, and shoulders.

YEEEEEEAAAAAHHHH!!!

mickyjune26
07-21-2007, 02:39 PM
BB Row
Lever - Max
2 of 4th block x 9 reps
3 of 4th block x 10 reps
4th of 4 blocks x 10

Leg Press - Max Lever - leg pin farthest away weights
2 of 4 block x 8 reps - push from glutes for biggest burn
2 of 4 block x 5 reps - felt a good burn on lower quads
3 of 4 block x 5 reps - good stuff

Millies - min lever
2 of 4 block x 10
2 of 4 block x 10
3 of 4 block x 2 (suddenly, a lot harder)

Straight bar curl, min lever
2 of 4 block x 10
3 of 4 block x 10

Straight bar tricep pushdown
2 of 4 block x 10
3 of 4 block x 10
3 of 4 block x 10

WBBIRL
07-21-2007, 03:25 PM
Machine work is better then no work at all I guess. Haven't seen you in a while man where you been?

Coke
07-22-2007, 10:41 AM
Pockets can get tight at times, we've all been there man...glad to see the effort.

mickyjune26
07-28-2007, 04:22 PM
Bill Star's 5 x 5, week 3
Deads
120 x 5
170 x 5
210

mickyjune26
07-29-2007, 02:04 PM
Bill Star's 5 x 5, week 3
Deads
120 x 5
170 x 5
210 x 5
260 x 5
305 x 3 - lost some strength here

DB Bench
60 x 5
90 x 5
120 x 5
140 x 5
170 x 5

BB Row
115 x 5
150 x 5
170 x 4

Back Extension
0 x 8
45 x 8

Leg Raise
3rd from center
25 x 8
50 x 8
75 x 8

Weighted Decline Situps
25 x 8
45 x 8
45 x 8

offhegoes03
07-29-2007, 05:58 PM
way to get back into it man.. are your goals to just try to get back to where you were?

Coke
07-30-2007, 05:41 AM
Hang tough with it bro, session is looking fine.

ddegroff
07-30-2007, 08:26 AM
It's gettin' there, just keep up the good work.

mickyjune26
08-01-2007, 02:55 PM
Bill Starr 5 x 5 - Week 4
Deads
120 x 5
170 x 5
215 x 5
260 x 5
315 x 5 (took a 60 sec break a few times) PR

DB Bench
70 x 5
90 x 5
120 x 5
140 x 5
160 x 5

BB Row
40 x 5
60 x 5
85 x 5
105 x 5
120 x 5

Back Extension
45 x 8 x 2

Leg Raise
3rd notch from edge - place pad right above knee
75 x 8
75 x 5
Go lower and slower next time

Weighted decline situps
25 x 8
25 x 8
45 x 8
45 x 8

mickyjune26
08-03-2007, 08:22 PM
Bill Starr's 5 x 5, week 4
Deads - working on form. going wide stance, narrow grip and improving the jerk at the bottom.
120 x 5
170 x 5
225 x 5
225 x 5

Incline DB Press
70 x 5
90x 5
120 x 5
130 x 5

Box Squat
100 x 5
130 x 5
155 x 5
185 x 5 - pretty much maxed out, maybe had 1 more in me.

Crunches
0 x 12 x 3

mickyjune26
08-04-2007, 10:15 AM
I'm pretty happy with my efforts to get back at it. I bet I could make a new Dead PR, but I'm not going to try it until after the 9th week of Bill Starr's 5 x 5.

My squats feel a lot stronger, since I've gone wide on my deads. My hip flexor's are getting stronger and more flexible. I'm not sure if a new PR would be possible right now, but I'm sure I'll get one at the end of the 9 weeks.

Lastly, I'm not sure about a new bench PR, but hope to get one at the end of 9 weeks. i'm pausing at the bottom of the DB bench, because my bottom explosion is pretty weak.

I may get a new high wiht my tricep kickbacks, but i'm going to get it until the end of the 9 weeks. I'm really hoping, but can't guarantee. :)

I'll be testing all the PRs in mid september.

Coke
08-06-2007, 05:59 AM
Good job man, doing very well...no doubt may be able to set new PRs across the board come week 9.

mickyjune26
08-07-2007, 08:33 PM
Coke - thanks, I plan on it. This crowd gets me going and helps me stay on the ball.

Pretty sure I'm making some PRs, but I'm going to wait a week before I post it.

Bill Starr, week 4 - max day
Deads
125 x 5
170 x 5
225 x 5
265 x 5
325 x 3
225 x 8

DB Bench
70 x 5
90 x 5
120 x 5
140 x 5
170 x 3
120 x 8

BB Row
clean, wide grip with pause at the top. Use very little bi's
55 x 5
75 x 5
95 x 5
115 x 5
140 x 3
95 x 8

Weighted dips - almost
0 pounds x 8 reps x 3 sets - using a belt next time!

BB Curls
65 x 8 - controlled contraction, slow extension
85 x 8
65 x 8

Tricep Pushdowns
100 x 8
120 x 8
130 x 8

Natetaco
08-07-2007, 08:35 PM
AH bill star! grrreat routine, I did well on it. looks like you are too. sick stuff mick.

ddegroff
08-07-2007, 08:51 PM
Lookin' strong bro, keep up the good work!

Coke
08-08-2007, 06:08 AM
Nice workout dude.

mickyjune26
08-08-2007, 10:49 PM
Natetaco, ddegroff, coke - thanks guys. I'll be hitting it heavy day after tomorrow.

Aerobic work - day 3
This aerobic stuff isn't that bad. It's more fun when I kick my own butt using the hill climb settings on the machines. This way, it more resembles HITT running.

I like the stairmaster. I am far from mastering those stairs.

Did 30 minutes today - had to stop to breathe at 23 minutes. I think i ran out of breath because I donated plasma just 2 hours previous. At the beginning of the workout, I could feel my heart beating hard, even though I wasn't breathing hard. It was really weird.

I sweated like a pig.

good news, though - when doing deadlifts, I don't pant between the 1st, 2nd, and 3rd sets like I used to.

mickyjune26
08-10-2007, 12:33 PM
Going to the gym for day 1, week 5, of Bill Starr's 5x5. I feel a little sluggish, had a stupid morning, but I hope to finisht this odd day strong, hitting all my numbers.

wish me luck. :-P

mickyjune26
08-10-2007, 06:26 PM
Bill Starr's 5x5 is over for now. It served its purpose, to get me back to my previous max's.

At this time, I'm looking at something to improve my speed on my lifts. I may do a simplified version of westside.

Most importantly, I'm not quitting. To a certain extent it doesn't matter what you lift, as long as you keep lifting some good volume and moderate to heavy lifts.

:strong:

ddegroff
08-10-2007, 08:25 PM
Look into OLY lifts, that will help with the explosion. Westside would work great too.

Keep liftin bro!

mickyjune26
08-13-2007, 10:14 PM
Thanks ddegroff. Westside will be starting tomorrow.

My routine is below. I've done some westside about 6 months ago, for 2-3 months. I have a better understanding this time round, so things should go really well.

Minus the exact weights and reps, it'll look something like this:

http://www.wannabebig.com/article.php?articleid=46

Sunday - ME squat/deadlift
Max Effort
Good mornings - work up to 3's and 1's
Supplementary / Muscle growth (3-4 x 8-10) 80% max - don't max out
Glutes and Hams
thigh machines - work up to 80% of max
Abs
Obliques
Lower Back

Tuesday - Speed bench
Speed
Speed Bench - 8 sets of 3 reps at 60% of your one rep max
Supplementary / Muscle growth (3-4 x 8-10)
Chest
Tri's
Lats
Shoulder
Bi's

Thursday - Speed squat
Speed
Speed squat - 10x2 @ 50%
Speed deadlift - 6x1 @ 60% (I may cut this lift out for the first 2 months)
Supplementary / Muscle growth (3-4 x 8-10)
Quads
thigh machines - work up to 80% of max
Abs and Hip flexors
Obliques
Lower Back

Friday - ME bench
Max Effort
ME exercise - Closegrip Incline press - work up to max single
Supplementary / Muscle growth (3-4 x 8-10)
Chest
Tri's
Lats
Shoulders (light)
Bi's

Coke
08-14-2007, 06:12 AM
Did pretty good with the 5x5, ought to do well with the Westside routine...good luck man, keepin on track.

mickyjune26
08-18-2007, 03:03 PM
Westside - week 1:
had a lot of fun with legs and speed bench. i"ll post the numbers when i get a chance. my hams are pretty sore.
ps i'm donating plasma now. they have wrieless and i'm typing with one hand.

mickyjune26
08-19-2007, 01:14 PM
Going for a bulk until I hit 1045 on my big three. Here's the diet (see attached pic).

mickyjune26
08-20-2007, 01:00 PM
eating some broccholi with olive oil and salt. It's pretty good. Maybe next time I'll throw in some cheese. Today is speed leg day.

mickyjune26
08-20-2007, 11:28 PM
Finished my first 4,000 cal diet today. got a little more fat in than i wanted, but i'll do better tomorrow. It worked out okay.

Breakfast was a little larger than I'm used to. And I got tired because I ate some crappy fake whole wheat bread at 3:30. Other than that, it wasn't terribly hard to eat that many calories.

I just wish I had cash to use Maximus, At Large's weight gainer. I'm lazy that way.

Had a great speed day. When i make some time, I'll post stats for Westside, week 1.

mickyjune26
08-20-2007, 11:32 PM
Finished my first 4,000 cal diet today. got a little more fat in than i wanted, but i'll do better tomorrow. It worked out okay.

Breakfast was a little larger than I'm used to. And I got tired because I ate some crappy fake whole wheat bread at 3:30. Other than that, it wasn't terribly hard to eat that many calories.

I just wish I had cash to use Maximus, At Large's weight gainer. I'm lazy that way.

Had a great speed day. When i make some time, I'll post stats for Westside, week 1.

mickyjune26
08-21-2007, 08:12 PM
Finished my 1st week in Westside. I'm going to skip posting the lifts this week.

Needless to say, I am really trying to perfect my form before the pounds start adding on. I'm going sumo on deadlifts and squat. I'm bringing in my elbows and arching my back more on bench.

Now off to westside's site. I need to look into their form articles.

ddegroff
08-21-2007, 09:30 PM
Damn, 4000cals thats a little crazy. lol

Man everybody seems to love westside. Form is always a great thing to work on.

ddegroff
08-21-2007, 09:31 PM
Do you ever video your lifts for form help?

It has helped me in so many ways!

mickyjune26
08-21-2007, 09:47 PM
I'll have to video them this next week. Just the big 3 lifts. Thanks!

Coke
08-22-2007, 06:16 AM
There's so much frame to fill out at 6'7, but you're working hard to do just that - :thumbup: ...stay on it dude.

mickyjune26
08-23-2007, 12:01 PM
ddegroff and coke - thanks for stopping by. When I'm tempted to skip a day, one of my motivators is to not let my WBB community down.

Yesturday was cardio - did stairmaster for 15 min and seated bike for 15. Made sure to do the interval trainings, so to somewhat resemble HITT. Heartrate got up to 173.

I ate the same postworkout shake as I do on lifting days, but it made me a little hyperglicemic. I'll have to revisit how my diet changes on cardio and rest days.

back to the books!

ddegroff
08-24-2007, 01:34 PM
thanks for stopping by. When I'm tempted to skip a day, one of my motivators is to not let my WBB community down.

I was thinking about that on my way home today. The community here is so motivating.

Nice cardio work bro!

mickyjune26
08-27-2007, 10:43 PM
ddegroff, coke - thanks for the encouragement. I'm pushing hard this week.

ME Legs
ME - Good Mornings
45 x 8
95 x 5
115 x 3
135 x 3
165 x 1
195 x 1
215 x 1
225 x 1

Supplementary
SLDL - 6-12 inch from ground
135, 205 x 8
275 x 7
275 x 4

Thigh machine
Adduction, then abduction
95 x 8, 8, 8

Flat Eagle Situps - slow, flexed hard
0 x 8, 8, 8

Side Bends
90 x 8
90 x 8

Lower Back - machine (wish i could do hypers)
125 x 8
125 x 8
125 x 8

My core is getting a lot stronger. Should make some pretty good gains next week. I can't wait until I test my maxes in 4 weeks.

Coke
08-28-2007, 05:36 AM
That's a damn good session there, staying with it in a big way man.

mickyjune26
08-28-2007, 10:13 PM
Coke - yeah, it felt real good.

Westside, week 2, DE Bench

Speed
Bench - green, mid-sized bands
95 x 3
wide x 3 sets
medium x 3 sets
narrow x 3 sets
wide x 3 sets

Form felt more and more solid as I progressed. The last wide was real nice.

Supplementary work
Chest form
Rack bench, 3 inches from chest
115 x 8, 8, 8, 8

Form got tighter. I'll record next time to get some advice.

Chest Growth - Decline BB Bench
135 x 8, 8, 8, 8
will go up next time - felt solid and light

Tri's - Cable Pushdowns
130 x 8, 6, 6

Lats - V-bar pull downs
130 x 8, 8, 4
stuck out chest, tried to focus on muscles that supplement the bench

Shoulder and Bi "prehab" work - gotta find out what prehab means

Good solid day. My lats and upper tri's are feeling stronger. I'm slowly learning how a tight bench feels like.

High intensity cardio tomorrow. Probably will do the treadmill, so to keep my legs and body loose.

Will try maxes on week 6!

Coke
08-29-2007, 06:35 AM
Impressive effort bro, looking quite serious.

mickyjune26
08-31-2007, 10:49 PM
Thanks Coke! I want to just keep slowly getting stronger, yet stay healthy.

Westside - week 2 - DE Squat
Speed Squat - to parallel
135 x 3 x 10
(supposed to do 10 x 2, but didn't pay attention)
1st rep was always fast. The 2nd and 3rd...not so much. I need to strengthen my hip area a lot more.

Speed Deads
205 x 1 x 6
fast and solid. Though I'm not happy with my hips, I can tell they are getting stronger.

Supplementary Lifts
Box Squats
135 x 6 x 3
Felt solid on the glutes, lower back and hip flexors (weak point). I guess the speed squats really weakened me. Throwing in more hip strength development lifts. That's the beauty of westside. You add lifts to focus on your weaknesses.

Leg Press
270 x 6 x 2
This bothered the outside of my right knee. I wish I could do leg presses. I need to find a lift that focuses on quads but doesn't bother my knees.

Thigh Machine abduction, then adduction
110 x 8, 8, 8/6 (6 on adduction)
Getting stronger on these.

Eagle Situps
0 x 8,8

Side bends
95 x 8, 8

Back machine
140 x 8 x 3
Getting stronger on this.

My right knee and hip flexor are a little bothered right now. I'm going to stretch a little and go to bed. If it still bothers me tomorrow, I'm going to ice them. When I get some extra money, I'm going to a pediatrist to look at my right foot. It has a callouse on it, and it has been affecting how I walk and my lifts.

North
08-31-2007, 10:58 PM
Nice goodmornings and SLDL in the same session greens!

Coke
09-03-2007, 06:51 AM
Like the speed work on the squats and deads, nice box squats and all as well.

Avatar4321
09-12-2007, 04:11 PM
Looks like you are working hard bro. good job.

mickyjune26
09-24-2007, 08:19 AM
I'm still hitting it, though not as hard as usual, because I tweaked my left knee just a little. Nothing serious - no swelling - no discoloration. Once and a while, I'll stand up and there will be a mild sharp pain that goes away in a few seconds. For the last few weeks I lifted about 2, maybe 3 times each week.

I'm not getting too worked up about it, though. It's better to slow down a little, instead of quitting completely.

I haven't lost any strength on legs. I'm doing hi reps, low weight to strengthen my knee.

I'll post my numbers again, starting with this week. I'm pretty sure I could hit a new PR with deads, since I can do 305 pretty easily and Romainian deads at 225 x 8, 8, 275 x 8 without too much effort, probably an 8 out of 10, in regards to effort.

:strong: :strong: :strong: :strong: :strong: :strong:

Speed bench is today. Hopefully, i haven't lost too much strength on bench.

jkirkpatrick
09-24-2007, 11:12 AM
Hey GG,

Good to see you back at it. I've had a bit of layaway too due to my own circumstances. Going to start 5x5 again first week of October. Unlike you, my leg strength has seeped away to virtually nil.

I'll be checking...keep us posted!

mickyjune26
09-30-2007, 08:35 PM
Still lifting. I hit 235 on my rack bench max today. I can't wait to hit 250 on it. then 275 then 300 then......

Day after tomorrow is max leg day. I can't wait.

Coke
10-01-2007, 10:16 AM
Keep on with it the best way you can my man.

mickyjune26
10-01-2007, 02:34 PM
Thanks Coke.

I ended up doing leg day today, because my knee was feeling tight.

I took time to warm up my joints before hitting my lifts. I'm getting lazy with typing in the numbers, but here is the gist....

Good mornings:
singles up to 245
My form is resembling that described on http://jva.ontariostrongman.ca/GMOB.htm
i hope it's okay.
Romainian deadlift
255 x 8, 8, (long break because I was breathing hard and it was getting hard to lock-out), 8
less break time next time
Other misc ham, ab and back work

Good workout.

Speed bench day is day after tomorrow.

Coke
10-02-2007, 05:44 AM
Nice stuff with the GMs and deads dude.

Iron Indian
10-02-2007, 10:27 PM
what exactly is SLDL?

good work though i must admit im inspired to start really going crazy on the weights.

mickyjune26
10-26-2007, 07:58 AM
thanks for the support, coke and iron indian.
I take it back. I'm doing stiff-leg deadlifts:
http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html

I've been taking it easy on squats lately, because my R knee is bothering me. I did the leg press wrong and hurt it a few weeks ago. Trying to decide if I should go to a sports therapist. It would cost me $150 per visit and is not reimbursed by my insurance until I spend more than $1000.

I've been working out, but I'm losing strength because I'm not eating enough. Money's been tight though I'm making changes to reduce my monthly bills.

I haven't quit completely, and if anything I've only done a mini-cut. I haven't lost TONS of strength. I just wish I didn't have these ups and downs, else I'd have hit my goals below by now.

I think I'm going to hop on a WBB beginner's routine to get a fresh start.

mickyjune26
11-03-2007, 09:37 AM
Went to the orthopedist and he said to just take ibprofrin. He didn't think that I should get an MRI because it was so expensive and I'm not always having pain. ...just warm up a lot, take it slow and feel it out.

meanwhile, I need to start focusing on my diet again. i haven't been eating much cuz i've been broke. i went from 217 down to 203. lost a lot of fat, but also some muscle.

on the up side, i'm going to take a nutrition class in the spring semester to satisfy some sort of requirement. hope to embed some more knowledge.