Ski's Journal

[skiboy]

Big Mike, you'll be fine. you know what you need to do to fix it so no problem. you're a very strong squatter.

You're right Tim, and I will get it done 'By Hook or Crook', It will get fixed!

[Brian C]

With out a doubt you'll get it sorted out bud. Like Tim said, strong as hell squatter you are

[Brian Hopper]

When was your last deload?

[t gale]

When was your last deload?

HAHAHAHAHAHAHA!!!!!!!!! true deload or mike deload?

[Brian Hopper]

A true deload, lol.

[Barbaccio]

No such thing as a "true deload" for Mike. But thanks for saying what we've BEEN saying. Maybe he'll listen to you because, you know, we're ONLY his training partners, we don't know much. But you? You're BRIAN HOPPER.

[Brian Hopper]

What would a Mike deload be?

[Barbaccio]

Pick any workout in this log, and subtract 1 single rep from a 1 single movement in 1 single week of 1 single month, in 1 single year. That's a "Mike Deload".

[Brian Hopper]

Pick any workout in this log, and subtract 1 single rep from a 1 single movement in 1 single week of 1 single month, in 1 single year. That's a "Mike Deload".

That's funny, lol. Yeah he might need a "True Deload". That version of a deload just might not cut it, haha.

[skiboy]

Very nice guys and I am listening to Tone and Tim more and more it is this thick Polish skull that gets in the way, LOL!
So I spent the day out side cutting down a tree, Ugh!
Was a bit tired so I DELOADED!!!

Bench
Monster Minis doubled
45 x 5
135 x 5
225 x 3

Bands off
315 x 3

Working sets
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2

Warm Down
225 x 23

Done ... finished!

[Brian Hopper]

Now, was that hard? LOL

[Barbaccio]

You have no idea what it took for him to restrain himself. However, he actually did deload. Now I'm just crossing my fingers that the rest of the week follows that pattern.

[Brian Hopper]

You have no idea what it took for him to restrain himself. However, he actually did deload. Now I'm just crossing my fingers that the rest of the week follows that pattern.

Trust me, I know because we have a few people like that also.

Your just gonna have to make him, lol.

[skiboy]

Trust me, I know because we have a few people like that also.

Your just gonna have to make him, lol.

Yes it is very hard for me.

But you should have seen Tone, he almost fainted!! LOL.

Years of hard core lifting and lift till you drop mentality.

But in any case here is todays "deload"?

3/15/2011 Tuesday

Okay traps and neck are sore from cutting the tree down yesterday so i left out SLDL and shrugs.

Squats raw to parallel box
45 x 5
135 x 5
225 x 5

Working Sets (60 seconds rest between sets)
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

the first 3 set not bad at all but then the rest felt like 15 second rest!

Leg Press
300 x 10
300 x 10
300 x 10
300 x 10
300 x 10


Adductors/Abductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20
170 x 20


DB sitting curls
25 x 12 reps x 5 sets

Cable Rope curls
40 x 15 reps x 5 sets

Tricep push downs
80 x 15 reps x 5 sets

Nothing great light hoping it helps for the weekend squats.

[Brian Hopper]

Why is it so hard for you to deload?

[skiboy]

Why is it so hard for you to deload?

I love lifting and mentally I do not feel like i did anything till I am totally exhausted. It is a bad habit from years of training the wrong way. But and I think Tone may agree it does work for me for raw lifts, gear now that is another story.

[Brian Hopper]

I guess that can be a good reason, lol. But maybe it's something you should consider doing, especially in gear since your moving more weight.....and especially when your training for a meet so you don't overtrain or peak to early.

[Barbaccio]

Exactly. We've discussed "lifting till you drop" raw vs geared before. It can work raw when you're only moving the normal amounts of weight your body can handle. But with the supra-maximal loads of gear, it doesn't work like that.

I will let you call that workout a deload Mike. Still a little too much volume than you should have done, but I do know you at least held back on the squat and leg press weight. So I'll take it.

[skiboy]

Saturday 3/19/2011

Okay did a lot of resting this weekend and had a new plan ready for me to relearn the sit back in the squat.
I decided to use the box squat at below parallel and us a 2 inch medium cushion for warm ups and was in the briefs from the start no raw warmups. I did less of an warm up stretching too since I felt loose too.

Squats
55 x 5

WARM UPS

Briefs on
145 x 3
255 x 3
345 x 2
435 x 1
525 x 1

Suit on straps down
615

working heavy sets
Straps up
705 x 1
775 x 1
I was not happy with the previous set and I wanted to do it again, I thought I bent over too much and was high, the team said it looked good but I may have tried to sit back more. I have to review the video. Still it went up very easy I thought.

775 x 0 My head was just not into it again so unracked and reracked called it a day.

Felt much better this week almost refreshed. The box squats for warm ups is good for me to get the grove burned into my head before doing the full squat. everything felt great and in place for squats getting back into the grove and zone here.

Deadlifts
suit on
225 x 3
315 x 2
straps up
405 x 1
495 x 1
545 x 0 LOL! for got to wear a belt and tweaked my back bad, started to get spasms and pain done the bad leg. Tone got me to lay on a bench and placed 2.5 lb plates to sort of ice the spot ... it worked, Thanks Tone!
when I got home I iced it again and during the night, it is a little sore but no spasms or pain down the leg. I'm going to get a sports massage this week so that should help I hope.

Reverse Hyper
5 sets x 10 reps with 50lbs slow and stretching it felt better aafter that too.

It was a good workout except for the stupid mistake of me not putting on the belt.
Seems like box squats for warmups is the key for me and I like it too.
Next wek openers I'm going to have to lower the opener to 705 or 725 will see next week.

[Brian Hopper]

It's possible that deload helped you out also. Sorry to hear about your back, I hope it heals up fast.

[skiboy]

It's possible that deload helped you out also. Sorry to hear about your back, I hope it heals up fast.

Yes you are right that deload did help but those box squats before helped too, Ithink.
The back is getting better already, no spasms and it just feels sore and stiff. Still ice it and use Alco-Gel (my secert healing stuff).

[Brian Hopper]

I've seen alot of people squat to a box first and then take it away. Keep trying it and see how it goes.

[t gale]

What ever you did on the bench tonite. you looked very good. maybe that's something you can work on this week at gym. practice your set up. maybe with bar or 135 and just drill it in thick skull. great job buddy!!!!!!!!!!!!!

[skiboy]

Thanks Tim, yea got to keep this form technique , grove, style or what ever it is going, it felt so easy to drop the weight to the chest for the first time ever.

Monday 3/21/2011

Bench

Okay back was stiff from the drive to the place so stretching on the back but the first 3 or so sets was bad getting off of the bench.

45 x 5

Doubled Monster Minis
45 x 5
135 x 5
225 x 3

No bands from here on.
315 x 3

Shirt on
425 x 3 to 2 board
475 x 1 could not touch half inch high.
475 x 1 touched
505 x 1 to a 1 board
505 x 1 touched (video)




545 x 1 to a 2 board.

That was it, 19 days till the meet one more workout.
One thing I found out is to take the weight out over the chest more, I mean MORE. Usually my lift offs are good but I get it released at about the upper chest and then muscle it down over the lower chest and drop the shoulders. Now I get handed off to me at the lower chest and the shoulders seem to be lower automatically. This gives me a much better feel in the grove to lower the weight and keep the arms tucked in. Now if my strength was better I could do more but hoping to open with 475, and a second attempt of 510 and see what happens. Now let's hope I can keep this grove.

[Brian Hopper]

Good job Mike, that 500 was fast!!!