IndustrialStrength Training Log

[mikesbench]

7-15-10
DE Bench w/ minis - 185 x 4 x 3, 225 x 3, 245 x 3, 265 x 2, 275 x 2
Chaos Bench - 115 x 15, 165 x 15, 12
Bar Extension to Throat - 95 x 10, 115 x 10, 135 x 10, 155 x 10, 175 x 8, 195 x 8 - Skull Crushers - 95 x 15
Barbell Row - 135 x 10, 225 x 10, 275 x 5, 315 x 5, 5, 335 x 5
Sled Scarecrows - 45 x 2 x ~ 25

[mikesbench]

7-18-10
Box Squat w/ Green Bands - 325 x 8 x 2
Pin #2 Rack Pulls w/ Quad minis - Bar x 5, 135 x 5, 225 x 3, 3, 275 x 3, 315 x 3, 365 x 1, 1, 315 x 3
Prowler - 140 x 4 trips
12" Incline GHR - BW x 4 x 8
Standing Angled Band Abs - Green x 15, 15, 12, 12

[muscle_g]

Looking very strong!!

[mikesbench]

7-19-10
Bench - 135 x 10, 225 x 8, 275 x 5, 35 x 3, 350 x 2, 375 x 2 ... add shirt - w/ 2 Board - 455 x 3, 495 x 2... 1 Board - 545 x 2... to chest - 585 x 1, 625 x 1, 635 x 1 (PR)
Band Pressdown - P x 25, 20, 25
Lat Pulldowns - 160 x 12, 12, 180 x 12, 200 x 10, 180 x 12
Band Curl - B x 3 x 15

[mikesbench]

7-21-10
Reverse Band (Green) Sumo Deadlift - 135 x 8, 225 x 5... add suit bottoms - 315 x 2, 405 x 1, 495 x 1, 545 x 1... straps up - 585 x 1, 635 x miss (grip)... use wrist straps - 635 x 1
SSB Good Mornings - 180 x 5, 270 x 5, 320 x 5, 5, 360 x 5
Prowler - 90 x 4 trips

[mikesbench]

7-26-10
Pinky Grip Bench with Fat Grips - Bar x 15, 95 x 12, 135 x 10, 185 x 8, 225 x 5, 275 x 4, 35 x 3, 345 x 2, 365 x 1, 385 x 1, 395 x miss
3 Board Press - 405 x 3, 425 x 3, 435 x 2, 405 x 4
Bar Extension to Chest - 135 x10, 155 x 10, 185 x 8, 225 x 5, 205 x 8
Band Pressdown - P x 15, 12
Cable Low Row - 170 x 15, 190 x 12, 210 x 10, 250 x 10

[mikesbench]

7-29-10
DE Floor Press - 185 + 2 Chains x 3 x 3, 205 + 2 Ch x 3 x 3, 225 + 2 Ch x 3 x 3
DB Bench - 115's x 12, 11, 8
KB Extension - 35's x 12, 10, 10, 10
superset with...
Band Pressdowns - G x 15, 15, 12, 12
Lat Pulldowns - 180 x 4 x 10
superset with...
Band Rows - G x 4 x 15
Band Curls - B x 3 x 20
superset with...
Band Pullaparts - mini x 3 x 20
Grippers - Some x a lot

[mikesbench]

7-31-10
Foam Box SQuat w/ bands - Bar x 15, Bar + Green x 10, add Blue x 5 ... add suit bottoms - 145 + B+G x 2, 235 x 2, 325 x 2, 375 x 1, 415 x 1, 455 x 1, 485 x 1... remove bands - 505 x 5
Sumo Rack Pull (Pin #1) w/ bands - Bar + mini x 5, 135 x 5, 225 x 3, 315 x 3, 365 x 3, 405 x 2, 315 x 3
GHR - 10 x 4 x 10
RH - 2pps x 4 x 12
Hanging Knee Raise w/ Rollup - BW x 15, 12, 12, 12, 12

[mikesbench]

I haven't posted in about 2 weeks, I was ridiculously busy with work, and was pretty worried about how that would effect my performance at APF Chicago Summer Bash this past weekend. I decided to not cut and just go 220 for the first time (weighed in at 212). It was nice taking the stress of cutting weight out of the equation, and I don't know if that's what led to some PR's, but I had a pretty good day.

Squat - opener - 688.7 - had a tough time out of the rack, felt off balance, the font opening rack is tough for me every time, but what can you do? Still squatted it; I opened light knowing I have trouble with that style rack
2nd - 727.5 - This one went a little better; came out of the rack easier and better balanced; so I squatted it much easier.
3rd - After my 2nd I had a pain behind my knee and wasn't sure if it was anything serious; I decided not to risk it since with my difficulty in the rack I knew PR wasn't there today anyway.

Bench - opener - 578.5 - EASY, felt like it just flew up automatically.
2nd - 617.2 - Easy also, and a PR in a contest.
3rd - 628.2 - This one felt a little heavy, but not bad; felt like I would have been good for as much as 650 today... might give that a shot at the next meet.

Deadlift - opener - 540 - pulled it easy; but could tell my hands were swollen up (either from benching or being pretty salt bloated), I knew grip might come into play down the road.
2nd - 578.5 - Pull was easy for a meet PR and total PR - but I could tell I wouldn't be able to grip much more than this; it was in my fingertips when I got the down command
3rd - 589.5 - missed; grip. Knew it was coming; I pulled it easily about 1/2 way and felt my hand opening so I slowed down, but couldn't hang on.

I definitely need to work my grip much harder, and remember to bring ice next time so I can ice my hands following bench.

TOTAL - 1934.5

[douglasoh5]

hey man as for the swollen hands things. rite after you bench get a bag of ice and put your hands in it. I saw B . Swchab doing it before cause of some grip probelms and Ive done it before too cause my shirt is CRAZY tight. Turns my arms pruple and orange. Anyways Nice total and **** though gay euro racks

[Pete22]

What's up Mike. I thought you looked familiar at the meet from some of your vids on here. Congrats on the PRs man. Your benches were all smoke shows btw, nice job.

[mikesbench]

Thanks douglas, you're doing the Pro-Am next week, right? Good luck.
Pete, yeah; I recall seeing you at a few of Stone's meets. If you evr wanna come up to trin with our guys sometime it would be great to have you.

[douglasoh5]

Yup I lift Sunday. Thanks

[mikesbench]

8-16-10
Arch Bar Bench w/ bands - Bar x 15. add minis x 10, 135 x 10, 185 x 8, 225 x 5, 275 x , 315 x 3, 345 x 2, 365 x 1, 375 x miss - remove bands - 315 x 3, 365 x 2, 405 x 1, 420 x miss
Pinky Grip 3 Bd Press - 315 x 5, 345 x 5, 375 x 5, 405 x 4
Strap Pushup - BW x 2 x 20
Pressdown w/ band behind Neck - 90+P x 12, 100 x 10, 110 x 10, 130 x 10, 140 x 10
Underhand Pulldowns - 150 x 12, 170 x 10, 190 x 8, 210 x 8, 220 x 8, 8

[mikesbench]

8-18-10
Box Squat - 375 + G x 3 x 2, 415 + G x 8 x 2
Conventional DL - 135 x 5, 5, 225 x 5, 315 x 3, 405 x 2, 455 x 1, 495 x 1

Feeling pretty wore out from the meet, so I called it a day.

[mikesbench]

8-19-10
DE Floor Press - Bar x 20, 135 x 10, 185 x 5, add 2 chains / side x 3 x 3, 205 + chains x 3 x 3, 225 + chains x 3 x 3
Chaos Bench hanging 35's and 25's x 16, 15, 12
Barbell Rack Extension - 95 x 12, 115 x 10, 135 x 8, 155 x 6, 135 x 8, 115 x 10
Wide Grip Cable Rows - 200 x 12, 220 x 10, 240 x 10, 260 x 8, 280 x 8, 200 x 12
Shrugs - 135 x 100 total reps
Angled Band Press - P x 3 x 15
Strap Scarecrows - BW x 3 x 15
EZ Bar Curl w/ band - 35 + mini x 3 x 10
Finished with some grip work - grippers, Towel Chain Curl, Strap Pullups

[mikesbench]

8-23-10
Pinky Grip Floor Press - Bar x 20, 135 x 10, 225 x 5, 275 x 5, 315 x 3, 345 x 2, 375 x 1, 395 x 1, 410 x miss, 405 x 1
Dips - BW x 3 x 20
Bar Ext to Throat - 95 x 10, 115 x 10, 135 x 10, 155 x 8, 185 x 8, 8, 135 x 12
Pullups - BW x 10, 10, 8, 8, 6

[mikesbench]

8-25-10
Mid Stance Raw Low Box Squat - Bar x 12, Bar+2Ch x 10, 145 + 2Ch x 5, 235 + 2 Ch x 3, 285 + 3 Ch x 3, 325 + 3 Ch x 3... add wraps - 375 + 3 Ch x 3, 415 + 3 Ch x 3
Conventional DL w/ Chains - 225 x 5, 315 x 3, 315 + 2 Ch x 2, 315 + 3 Ch x 2, 4 ch x 2, 5 ch x 2, 345 + 5 ch x 1, 365 x 1, 405 x miss, 1
GHR - BW x 12, 12, 10, 10
RH - 1 plate x 15, 2 plate x 3 x 12
Standing GH Abs - Green x 5 x 10
Finger Grippers - Some x a few

[mikesbench]

8-26-10
DE Bench w/ Arch Bar (DBL minis) - Bar x 20, add band x 10, 135 x 8, 185 x 4 x 3, 225 x 2 x 3, 275 x 2 x 3
DB Bench - 85's x 12, 95's x 12, 115's x 10, 125's x 6 Incline DB's - 50's x 20
Tricep Trifecta - 35's x 10/10/10 - 3 sets
DB Floor Ext - 45's x 8, 50's x 8
1 Arm Hammer Row - 3 pps x 8, 4 x 8, 5 x 6, 6 x 6
superset with...
KB Shrugs - 35's x 4 x 25
Sled Scarecrows - 100 x 2 x 25

[mikesbench]

8-28-10
Box Squat w/ Blue Bands - Bar x 15, add blues x 10 ... add briefs - 145 x 5, 235 x 5, 325 x 2, 375 x 2, 2, 415 x 2, 2, 485 x 2, 2... add knee wraps - 525 x 2, 555 x 1
Sled - 145 x 4 trips forward, 4 trips backward
Rolling Thunder for time
Abs

[mikesbench]

8-30-10
Arch Bar Bench w/ 2 Foam Pads - 135 x 10, 185 x 8, 225 x 5, 275 x 3, 315 x 3, 365 x 2, 405 x 1, 415 x 1, 425 x miss, 1
Bar Ext to Nose - 95 x 10, 135 x 8, 8, 155x 6, 6, 135 x 10
Standing Belly Row - 100 x 15, 12, 12, 12, 12, 12
Strap Scarecrow - BW x 3 x 12
Hammer Curl - 30's x 3 x 12

[mikesbench]

9-2-10
DE Bench w/ Arch Bar + DBL minis Bar x 20, add bands x 10, 135 x 5, 185 x 4 x 3, 205 x 2 x 3, 225 x 2 x 3
DB Bench - 95's x 15, 115's x 10,120's x 8, 8
Incline DB Bench - 60's x 20
DB Extensions - 35's x 12, 45's x 10, 50's x 1, 55's x 8, 60's x 8, 8
Barbell Row - 135 x 10, 225 x 10, 275 x 3 x 8
Strp Scarecrows BW 3 x 15
superset with...
Chain Towel Curls - 1 chain x 12, 1 1/2 chain x 10, 10
Band Pressdowns - P x 100 toal reps (25, 20, 20, 15, 20

[mikesbench]

9-3-10
Squat - Bar x 10, 145 x 5, 235 x 5, 35 x 3, 375 x 2, 415 x 1... add suit bottoms - 505 x 2, 595 x 2... add wraps -645 x 1, 685 x 1.. straps up - 720 x 1, 755 x 1, 775 x 1, 800 x 1 (cut it high)

[muscle_g]

Strong lifting man!!

[mikesbench]

Thanks muscle_g