IndustrialStrength Training Log

[mikesbench]

Hey everyone (if anyone reads my log). I just decided I'd like to start keeping an online training log so I can get a little feedback and maybe something I do will help someone else too.

Well, a little about me to start; I'm 28, lift in the 181 class for now; but plan to move up soon. I mostly lift in UPA or APF meets, and mostly bench only; but I keep training for 3 lift and do a few full meets a year. I live in Kenosha, WI and train at Atlas gym; and for work, I am a carpenter.

My best lifts so far at 181 are 617 squat (but up to 700 now in the gym), 562 bench, and my pathetic 529 deadlift, with a best total of 1697 (my first elite total).

[mikesbench]

6-2-08 ME Squat
Squat -135x8, 225x5, 315x2, 365x1
(add belt) 405x2, 475x1
(add Ace briefs) 515x1, 555x1, 590x1
(add suit no straps) 630x1, 670x1
Leg Press - 200x10, 400x8, 490x8, 580x6
Back Raise on GHR - 85x4x8
superset with
Standing band Abs against GHR - Light Band x 4x10

[mikesbench]

6-4-08 DE Bench
Bench w/ Bands - 185+ dbl mini x3x3, 185+ 2 dbl minis x3x3, 185+ dbl mini x3x3
4 Board Press w/ Bands - 225+mini x5, 275+m x5, 315+m x5, 365+m x3, 405+m x1
DB Bench - 85'sx20, 16
Kettlebell Ext. - 16kg x10, 24kg x2x8, 16kg x2x10
Wide Neutral Grip Pulldown - 160x10, 180x10, 200x8, 220x7, 180x10
H Roll -20'sx3x8
superset with
DB Side Raise - 15'sx12, 20's x 10,8
Cable Curl - 130x10, 150x8, 160x2x8

[mikesbench]

6-6-08 DE Squat
Box Squat - 320+ Avg Bands x8x2
Sumo DL - 315x1,1 315+2Chains x1,1 315+4Chains x4x1
GHR w/ Band - monster mini x10, monster + minix3x8
Back Raise on GHR - 80x10, 90x8, 100x8
Lean Back Standing Abs - 100x10, 140x10, 170x8, 180x8,8

[mikesbench]

6-7-08 ME Bench
Bench - 135x10, 225x5, 275x5
add 1 Bd. 315x5, 355x3, 385x2, 405x1 (pr
Shirt Work - 2 Bd. 405x3
1 Bd. 495x1, Try to go to chest...545x1 (no touch), 565x1
#2 Incline DB Bench - 85'sx10, 95'sx10, 110'sx8, 120'sx3
Dips - 45x10, 90x10,8, 115x6
Wide Neutral Grip Pulldown - 150x10, 170x10, 190x10, 210x8,8
H Rolls - 20'sx12, 25's x2x10

[mikesbench]

6-9-08 ME Squat
Box Squat w/ Chains - 135+2Chx5, 230+2Chx3, 280+3Chx2
(add belt) 320+4Chx2, 370+4Chx1
(add briefs) 410+4Chx2, 460+4Chx1
(add suit no straps) 500+4Chx1, 550+4Chx1
Rep work w/ Briefs - 500x5, (add belt) 550x3, 590x3
Incline GHR -BWx5x10
Hanging Leg Raise - BWx5x10

[mikesbench]

6-11-08 DE Bench
FloorPress w/ Chain - 185+2Chx3x3, 205+2Chx3x3, 225+2Chx3x3
3 Board w/ Chain - 225+2Chx5, 275+2Chx5, 315+2Chx5, 365+2Chx2
DB Bench - 100's x13, 10
KB Ext - 16kg x10, 24kg x8,8,6, 16kg x10
Bent Over Row - 225x10, 275x8, 315x5,5, 225x10
H Roll - 25'sx3x10
Cable Curl - 130x10, 140x10, 150x8, 160x8

[mikesbench]

6-13-08 DE Squat
SSB Box Squat w/ Chain - 350+2Chx8x2
Sumo DL - 365x2x1, 365+2Chx2x1, 365+4Chx3x1
Incline GHR - BWx5x10
Incline Situp w/ SSB on Chest - Barx8, 85x3x6
Side Bends - 115x2x10

[mikesbench]

6-14-08 ME Bench
Bench w/ 2 Chains - 135x5, 185x3, 225x3, 275x2, 315x1, 325x1, 335x1(pr)
Shirt Work w/ bands - 405+Dbl minix3, 455+minix2, 495+bx1 ( no touch)
#2 Incline DB Bench - 95'sx10, 110'sx7,6, 80'sx10
Wide Neutral Grip Pulldown - 160x10, 180x10, 200x8, 220x8, 180x10
#1 Incline DB Ext - 35'sx10, 40'sx10,10, 45'sx10,10
H Roll - 25'sx3x10

[mikesbench]

6-16-08 ME Squat
Rack DL w/ Bands (below knee) - *2 Dbl minis w/ Dbl loop on Bar* 135x5, 225x3
(add belt) 275x3, 315x2, 365x2, 405x1, 455x1
( add straps) 495x1,f
Low Box SSB - 155x8, 210x3x6
Barbell Row from Floor - 225x5, 275x5, 315x2x5
Standing Abs - 180x10, 200x10, 220x3x8

[mikesbench]

6-18-08 DE Bench
Bench w/ Bands - 185+Dbl minix9x3
3 Board Press - 225x5, 275x5, 315x5, 365x3, 405x2, 430x1, 445x1 (pr)
DB Bench - 120'sx 8,6
KB Ext. - 16kg x10, 24kg x10,8,7, 16kg x10
Chest Supported Row - 270x8, 320x6,6
Pullups - BWx10,8,7
H Roll - 25'sx3x10
Cable Curl - 120x10, 140x10, 160x8, 170x7
Dips - BWx28

[mikesbench]

6-20-08 DE Squat
SSB Box Squat w/ Chain - 375+2Chx5x2, (try knee wraps) 435+2Chx2
Deadlift - 225x3, 315x4x1, 405x1, 455x1, 475x1
Band GHR - minix10, 2 minisx3x8
Abs on GHR - BWx15, minix12, 2 minix3x8
Arm Overhead Cable Obliques - 70x15, 100x10, 120x10
Dimmel DL - 135x2x20

[mikesbench]

6-21-08 ME Bench
Bench - 135x10, 225x5, 275x3, 315x3, 355x1, 385x1, 405xf,f, 390x1
Shirt Work - 405x3 (no touch), 495x1 (no touch), 565x1, 605xf
#2 Incline DB Bench - 90'sx10, 100'sx10, 110'sx6, 85'sx12
Wide Grip Neutral Pulldown - 170x10, 190x10, 210x8, 230x6, 180x10
H Roll - 20'sx3x12
Barbell Rack Ext - 95x10, 115x8, 135x3x6
Close Grip Bench - 225x12

[mikesbench]

6-23-08 ME Squat
Reverse Mini Band Squat - Barx1, 135x8, 225-mx5, 320-mx3, 410-mx2,
(add belt) - 500-mx1 (add briefs) - 590-mx2, 640-mx1
(add sut no straps) - 680-mx1, 730-mx1 (pr), 750-mx1 (pr)
Arched Back GM - 225x8,275x5, 315x2x5
Band GHR - 2 minis x 5x8
Standing Abs - 180x10, 200x10, 220x8, 240x6
Arm Overhead Cable Obliques - 100x10, 120x10
Dimmel DL - 15x2x20

[mikesbench]

6-25-08 DE Bench
Speed Bench - 185+m 3x3, 225+m 3x3, 185+m 3x3
4 Board - 225x5, 315x5, 365x3, 405x3, 455x2 (pr)
DB Bench - 85's x18,16
KB Extensions - 24kg's x 10,8,8,6
Wide Neutral Grip Pulldown - 190x10, 210x8, 230x6, 180x10
Rope Cable Curl -130x3x10
Band Pullaparts - Dbl mini x3x15

[mikesbench]

6-29-08 ME Bench
Raw Bench - arx10, 135x10, 245x10, 315x3, 335x2, 355x1, 375x1, 390x1
Shirt Work - 425x2 (3" from chest), 515x1, (1"), 555x1 (1/4")... I let this one sit for a while and just couldn't get down; I'll plan to open around here at the UPA meetJuly 12th and I think I can get down since I have to drop 2-3 lbs yet.
DB Floor Press - 100's x8, 120's x6, 130's x5,5

[mikesbench]

6-30-08 ME Squat
Squat - Barx10, 135x8, 250x5, 340x2,
add belt - 430x2, 480x1,
add briefs - 520x2, 610x1,
suit no straps - 660x1
straps and wraps 705 x f
straps, no wraps - 705x1 (pr).... I just hate knee wraps, especially when I have to walk a weight out; I have a tough time getting set up right when I can't feel my feet; I know I need to use them more to get used to them; but I just seem to squat better without them.
briefs and belt - 520x5
45 degree deadlift - 90x10, 140x8, 160x3x6

[mikesbench]

APF Chicago Summer Bash 5...
I went down to the Summer Bash meet this past weekend and there was some great lifting. I wasn't competing but was helping a few lifters, unfortunately our bench only guy bombed (148lb teen trying 314), but my buddy from high school who I haven't seen much in 10 years til about the last couple months had a real good day in only his 2nd powerlifting meet. He squatted 705, benched around 450, and pulled 600 as a light 220 lifter.
Of course the guys from BIG stole the show with Frankl breaking the all time 220 total record and Briggs bnching 859 @ 275; both are just amazing lifters and very approachable always willing to help guys with less experience. There were plenty of lifters hitting some impressive lifts and it was just an excellent meet to be at.

[mikesbench]

7-2-08 DE Bench
Speed Bench - 135x5, 225x5, 315x3, 185+Dbl mini x3x3, 225+mini x2, 245+mini x2x2, 275+mini x1,
295+mini x1, 315+mini x1
3 Board w/ mini bands - 315x3, 365x2, 405x1
DB Bench - 100's x 13,11
Barbell Row - 225x10, 315x6, 275x8,8
DB Extensions - 40's x10, 50's x10, 55's x8, 60's x8, 65's x6
Med. Neutral Grip Pulldowns - 160x12,12,10
Wrist Rope - 3 sets

[bigmoney]

you got some crazy strength mike, especially for a 181!!
What a 45 degree deadlift? Also, do you use ace brief and ace suit?

[mikesbench]

Bigmoney...
Thanks, I feel like I'm getting there strength wise.

The 45 degree deadlift I do on a 45 degree back raise bench and just load a bar on the floor (wit 25's for a decent ROM) and do a back raise while holding the bar.

For squat gear I use Ace briefs but use the Inzer Leviathan canvas suit; I tried an Ace Squatter about a year or so ago and just didn't like the straps they were so wide and thick I felt like the bar was going to fall of my back (of course I also have a tiny 181 lb back).

So, what weight class do you lift in? where from? and what are your lifts so far? Thanks for the interest in my lifting; see you around the net...

Mike

[mikesbench]

7-4-08 DE Squat
SSB Box Squat w/ Bands - warm up.... then 325+Green x8x2
Reverse Band DL - Green Band @ head level... 315-G x3x1, 365-G x2x1, 405-G x2x1
Band GHR -2 minis x4x10
Standing Abs - 200x10, 225x3x8
Dimmel DL - 135x2x20

[bigmoney]

Thanks for the description...those sound interesting. There's no need to disclose my weight and my lifts, haha. Let's just say I am too large and too weak for my size. I'm from Houston and one of our 165er's uses the same setup: ace brief and leviathan suit. He really likes it and gets alot of carryover from them.

[mikesbench]

Yeah, I've used that combo about 8 training sessions or so, plus 1 meet so far. I really like it, but I notice I really have to be sure to get my stance the right width with the canvas or it doesn't give me much. Always loved the Ace briefs though; when I first tried them I squatted as much in just the briefs as any combo of any other briefs and suit I'd used before.

[mikesbench]

Week of 7-6-08
Just taking things easy leading up to the UPA Pro-AM. Mostly doing some cardio and light repetition work to stay loose. I'm competing in the Pro Lightweight Bench Only and looks like there will be some good competition there (especially since it goes up to 220 and I'm a 181, hopefully the formula helps me a bit). That's how I learn though; go where there are good lifters to watch and pick things up from them. Hopefully all goes well, I'd like to get past 600 this time (FINALLY!) . I'll post how things go when I get back....