Quest to #1800 single-ply

[SoCoBarbell]

My name is Mike. I live in Colorado Springs Colorado. My team is called SoCo Barbell. We currently have 5 members and 4 or 5 guy that show up about half the time.

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

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

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

[SoCoBarbell]

Friday 3-26-10

Squats

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

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

#500x1
#555x1
#600x1

Reverse bands

#655x1
#705x1

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

Leg press 5x6

Leg extensions 3x10

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

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

[SoCoBarbell]

3-28-10 Upper assistance

Bench warm ups

Worked up to #225x10

4 board

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

Pull ups 3x5

Chest supported rows 4x6

Face pulls 3x10

Hammer strength shoulder press 4x6

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

[StLRPh]

Mike, good luck with your goals. Be interesting to see another style of programming.

[Mick Manley]

squats looked good to me, dint look high at all

[SoCoBarbell]

squats looked good to me, dint look high at all

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

[Painzer]

Mike, squats still looked really good for an off day. glad to see you got the journal going.

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

[SoCoBarbell]

Deadlifts against purple bands

About #150 at the top

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

Good mornings 4x6

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

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

Decline bench abs w/ #35 plate 3x10

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

[SoCoBarbell]

Bench 4-1-10

Raw

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

Shirt 2 Boards

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

That was all I had time for today.

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

[SoCoBarbell]

Squats 4-2-10

Raw

Up to 405x3

Added suit bottoms

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

Added wraps and loose straps

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

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

Leg press 6x6

Leg extentions 3x10

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

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

[SoCoBarbell]

4-4-10 Bench assistance

Speed bench #185 + minibands

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

4 boards w/ minibands

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

Chest supported rows 5x6

Pulldowns 3x10

Face pulls 3x6

Rear delt machine 3x10

Hammer strength shoulder press 4x6

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

[Coke]

Super lifting Mike, see the little guy in the vid is off to a real early start helping out in the gym, lol.

[SoCoBarbell]

Super lifting Mike, see the little guy in the vid is off to a real early start helping out in the gym, lol.

Thanks Bro. We're starting the future early.

[SoCoBarbell]

Deadlifts 4-5-10

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

Tony got 2 PRs #475 & #495

Bobby pulled #675

I did the following

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

45 degree back raises with bands 4x6

Reverse hypers 3x10

Abs on the decline bench 3x10 with a plate

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

[SoCoBarbell]

Bench 4-7-10

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

1 Board from here out

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

Decline 4x6

Incline 2x6

Hammer strength bench 3x6

Pushdowns 1x40

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

[SoCoBarbell]

Squats 4-9-10

Lactic acid tolerance training Box squats

#85 chains

Bar weight #365

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

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

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

My ass is extremely sore today.

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

[SoCoBarbell]

4-11-10 Speed bench

#185 + minibands

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

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

Chest supported rows

6x6

Face pulls

3x10

Rear delt machine

3x10

Video http://www.youtube.com/user/socobarb.../1/ayehlVARagY




4-12-10 Deadlifts

Stiff legged sumo

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

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

45 degree back raise against green band

3x6

Reverse hypers

3x10

Decline sit ups w/ #55

3x10

Leg curls

3x10

Abductor machine

3x10

Video http://www.youtube.com/user/socobarb.../0/bRy-NM_knts

[SoCoBarbell]

I'm sick again. I feel like total crap I'm light headed and can't really eat but, got busy anyway.

4-14-10 Bench

Raw sets

#225x10
#275x6
#315x4

Shirt on

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

1 Board

#445x1
#455x1
#475x1 PR

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

[SoCoBarbell]

4-16-10 Squats

#85 chains

#395 9 sets x2

#445 1 set x2

Hack squats 4x6

Leg extensions 4x10

Abs on the decline bench 2x10

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

[SoCoBarbell]

Bench assistance 4-17-10

Speed Bench #185 + minibands

3x3 close grip

3x3 medium grip

3x3 comp grip

4 board w/ minibands

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

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

Video @ http://www.youtube.com/user/socobarb.../0/BXCsAwsu838

[Coke]

Good job throughout man...excellent vids with you and your team.

[SoCoBarbell]

I was supposed to deload a little this week but, things don't always go as planned.

4-19-10 Deadlifts

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

#495 x 3 singles

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

#545 3 singles

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

I got pissed and went home.

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

[SoCoBarbell]

4-21-10 Bench

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

#315x4 unequipped

Added shirt

#365x1 2 board
#385x1 1 board

All touch

#405x1
#425x1
#435x1 PR

3 board

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

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

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

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

[SoCoBarbell]

#85 chains

#425 8x2

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

I didn't do any assistance work.

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

Video http://www.youtube.com/user/socobarb.../0/3Oa3hr6LhIQ

[Coke]

Great vids, you guys aren't joking around.