Ski's Journal

[MikeSki]

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

Video

Second Attempt
570lbs again nailed it and it was easy

Video

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

Video

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

Video

Dead lifts

First Attempt
530lbs no problem easy

Video

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

Video

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]

Congrats on the PR and the WR! Looking forward to seeing your journal.

[MikeSki]

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]

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]

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]

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]

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]

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

Video

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]

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!

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]

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]

No workout on Saturday.

[MikeSki]

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]

Great job tonite Mike. You're making really good progress, your form is looking good, 600 is not that far off.

[Barbaccio]

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]

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]

Finally found your log! See you tonight bud.

[MikeSki]

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]

Nice work MIke. REally strong and impressive.

[sambone]

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]

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]

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]

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]

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.

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]

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]

Great job today Mike. I enjoy the challenge also. thanks for push.