Ski's Journal

[skiboy]

Saturday 2/4/2012

Squats with briefs, parallel box and 6 in sponge, 210lb chains
Chains are hanging when standing so a little tough. But Chuck V does them this way so why not me .... lol.
55 x 8
145 x 5
145 x 5 + 210lb chains
235 x 3 + 210lb chains
325 x 2 + 210lb chains
415 x 2 + 210lb chains
505 x 2 + 210lb chains
595 x 1 + 210lb chains (this was ugly got loose and GM it)




505 x 2 + 210lb chains
505 x 2 + 210lb chains





DEADS
225 x 5
315 x 5
working sets
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3

These are getting better and form on these is better and I'm pulling easier so starting to get form and technique back. sitting lower on the start too which I need to since I have such short arms and body.

Reverse hyper
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
Chair crunches with 60lbs 3 sets 20 reps.

Done.
Squats are going good I think I'm a bit stronger since I'm hitting weights in the 700 range (total) with only briefs and getting reps too. Still 800 and high worries me but time will tell.

[Brian C]

Looked great today Mike. No doubt your strength is increasing.

[t gale]

Strong as hell today mike. Take it slow, stay healthy and I don't doubt ur goals are getting closer

[skiboy]

Thanks guys, you know I never feel that I'm good enough and it is nice to here that you see me as getting stronger.

[skiboy]

Monday 2/6/2012

Bench
got out of work late so late to gym

135 x 5
225 x 5
315 x 3
365 x 3 to 2 board
405 x 1 to a 3 board
Shirt on
475 x 3 to 2 board
525 x 2 to 2 board
585 x 1 to 2 board
585 x 1 to 2 board bad lift did not lock it out lost it

seems my grip is too wide not allowing me to settle in and drop the shoulders correctly.
Narrowed up the grip to ring finger.
545 x 1 to 2 board better

That was it shoulder was bothering me by now so I stopped.

[skiboy]

Tuesday 2/7/2012
Deload on raw squats

Squats raw with quaded MM bands
45 x 10 + bnads
135 x 10 + bnads
Working sets 2 second pause on each rep
225 x 10 + bands
225 x 10 + bands
225 x 10 + bands


Rack Pulls (just below the knee)
225 x 5
315 x 5
405 x 5
455 x 5
505 x 5
Working sets
555 x 5
555 x 5
555 x 5
555 x 5
555 x 5


Leg extensions
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15


Leg Curls machine
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15


That was it Light and fast movements.
Was happy with the rack pulls I don't think I ever did 5 reps for 5 sets at that weight so that was nice.
I did tweaked my back a little on the squats last set I think I got loose and bent too far forward. But by the time i got to 405 on the rack pulls I was fine and still now feel good.

[skiboy]

Wednesday 2/8/2012

Bench DE MM band and micro mini
55 x 10 with bands
145 x 10 with bands
Working sets
235 x 5 with bands
235 x 5 with bands
235 x 5 with bands
235 x 5 with bands
235 x 5 with bands

Bent Over Rows
135 x 10
235 x 10
235 x 10
235 x 10
255 x 10
255 x 10

Floor Press (On Smith Machine)
135 x 5
225 x 5
Working sets
275 x 5
275 x 5
275 x 5
285 x 5
285 x 5

Lat pull downs
120 x 10
Working sets
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10


Sit Cable Rows "V" grip
135 x 10
Working sets
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10


Skull Crushers
90 x 15
90 x 15
90 x 15

Had to call it quits early.
Felt good DE bench moving faster I had more heel drive I guess I'm getting my form and technique down better just need to carry it over to ME bench.
Didn't have the energy like last week but weights were slightly heavier. Trying to keep up the Volume.
But a good work out.

[Brian C]

Great volume this week Mike. Rack pulls looking strong, good work.

[skiboy]

Thanks Brian, things seem to be getting better.

[skiboy]

Saturday 2/11/2012

Squats below parallel box, 210lbs chains briefs and suit bottoms
55 x 5
Briefs on
145 x 5 + chains
235 x 5 + chains
325 x 3 + chains
415 x 2 + chains
Suit on straps down
505 x 1 + chains Okay knee popped and caught the squat going down. Racked it. Knee is okay there.
505 x 2 + chains did them but not feeling right so called it there. Just was going too fast only 2 of us squatting and the suit did not feel right and the knee was in my head too. Scary thinking that it was going to happen again.
So better to skip it than get hurt.

Deadlifts (Oh yea my fav's ... right)
Not today not my favorite but I did them
410 x 4
410 x 4
420 x 4
420 x 4
420 x 4
420 x 4

Okay not bad but I was not in to it from the squats issue.
So called it a day.
Maybe bench night will go better.

[skiboy]

2/13/2012 Monday

Bench
45 x 5
45 x 5
135 x 5
225 x 5
315 x 3
365 x 4 to 2 board PR
405 x 2 to 3 board first was good second crappy

Shirt on
525 x 3 to 3 board
525 x 2 to 2 board
Working sets all to 2 board
535 x 3
535 x 3
535 x 3
535 x 3 bad set got too loose
535 x 3 good

Shoulders hurting a bit along with the biceps with the torn tendon but not bad considering the volume I did. It was tough and 4th set was the hardest but got through it.
going to keep this type of volume up for a while and see how it goes. My coach thinks it will work well on me.

[t gale]

you did great tonite. By the way who is your coach and why the mystery?

[BrianCainIsHOT]

Way to go Mike.

[Brian C]

Looked good buddy. Going to be a good cycle.

[Barbaccio]

We need to keep you in the right ranges and then work on getting some weight in your hands. You've got at least 650 in you and your stroke has gone to nil. It's gonna be a good year for you Mike.

[skiboy]

We need to keep you in the right ranges and then work on getting some weight in your hands. You've got at least 650 in you and your stroke has gone to nil. It's gonna be a good year for you Mike.

Thanks Coach!
Just tell me what I have to do and I'll try doing it.
Except less squatting ....


Tuesday 2/14/2012
Lower body night

Squats raw
45 x 5
135 x 5
245 x 5
335 x 5
Working sets
425 x 5
425 x 5
425 x 5
425 x 5
425 x 5

I don't know but these are getting easier and I feel deeper. I maintain a good arch and tightness in the back and drop down. I feel no tightness in the hips going down or in the hole and pop up pretty good. I don't know if this, arching and tightness in the back, is helping the squat or what but I feel great afterwards.
Really need to take some pictures and see what is happening.

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
1100 x 10

Lowered the back down some and actually got deeper to the chest. got to push this to 1200 and higher.

Adductors and abductors
70 x 20
90 x 20
110 x 20
130 x 20
150 x 20


That was it and it was late too. Too many guys coming up to me and asking "Don't your joints hurt form those squats?", Ugh. I'm a nice guy so I talk to them probably too much.

[Brian C]

Great work Mike. I got to get up there with you soon.

[skiboy]

Thanks Brian, yea squat squat and squat, but I probably do it too much but I can't help myself.


Wednesday Upper Body

Bench raw bands MM and micro mini
60 x 5
60 x 5 w/bands
160 x 5 w/bands
Working weights
240 x 5 w/bands
240 x 5 w/bands
240 x 5 w/bands
240 x 5 w/bands
240 x 5 w/bands


Getting better at these or maybe just stronger but liking them and trying to add more weight each week, only 5lbs.

Floor Press (smith Machine)
135 x 5
225 x 5
Working Weights
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

These too are feeling easy, good pop from the floor.
Would really like to free weights but nowhere to do them at this gym. Plus need a training partner and spotter.

Sitting Cable pulls "V" grip
150 x 10
Working weight
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Lat pull downs
120 x 10
Working weights
150 x 10
150 x 10
150 x 10

Had to leave so I cut it short.
Good and strong today starting to enjoy the upper body workouts which I need to do to get the bench moving better.

[Barbaccio]

Looks like a good day Ski. I agree with the Smith Machine Floor Press. No spotter or partner so you can use it just to get them done. It's better than not doing them. I like the speed bench as well but don't worry so much about the weight. Add if you can but make sure it's still FAST. Finally, lets see some heavier tricep work like Incline Close Grip or something to help the top end where you struggle. Great upper body workout though. About time you put in some volume.

[BrianCainIsHOT]

jeeze im posting on your log for yesterday and i havent even been in to train yet tonight... (on the up side, i went to the Orange County Choppers shop today during work)

I took a short page out of your book and hit squats for reps and leg press yesterday. Lighter than yours of course.

[skiboy]

Looks like a good day Ski. I agree with the Smith Machine Floor Press. No spotter or partner so you can use it just to get them done. It's better than not doing them. I like the speed bench as well but don't worry so much about the weight. Add if you can but make sure it's still FAST. Finally, lets see some heavier tricep work like Incline Close Grip or something to help the top end where you struggle. Great upper body workout though. About time you put in some volume.

Thanks tone.
I usually have skull cursher and tricep cable push donw for lik e 5 set and 15 or more reps just did not have th time today.
I'll try to get incline clos grips in too. but yes everything is moving fast and trying to throw the weight up or down.

[Brian C]

Do your floor presses in the power rack(when your with someone). Im joining VIP tommorrow

[skiboy]

2/18/2012 Saturday

Squats box 6 inch foam parallel or just under (I think)
45 x 5
135 x 5
Briefs on
225 x 5
145 x 2 plus 210 in. Chains
235 x 2 +c
325 x 2 +c
415 x 2 +c
505 x 2 +c
Suit on straps down
595 x 2 +c
555 x 2 +c
595 x 2 +c
645 x 1 +c got loose on this hips came forward.

Not bad but wish I could have done more. Total weight at top is only in the high 700's wishing it was in the low 800's but wish in one hand and poop in the other and see with gets filled by grandmother use to tell me. So I go work to do and need to concentrate on staying tight and arch. I think I did shift on some squats to the right since my right glute is kind of hurting.

Deads
315 x 5
Working sets
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5

Reverse Hyper
180 x 10
180 x 10
180 x 10

Sitting crunch machine weight at 60lbs
3 sets 20 reps

Done.
Not bad, I think next week is deload so easy week coming then bands ... I like bands.

[t gale]

i'm not a smart man but isn't 645+210=855 at top. r u so old u can't add

[skiboy]

i'm not a smart man but isn't 645+210=855 at top. r u so old u can't add

LOL!