Ski's Journal

[MikeSki]

Saturday 7/31/2010
Squats
65 x 10
155 x 5

Briefs on
265 x 5
355 x 3
445 x 4
545 x 1
575 x 1

Suit on straps up (trying to get use to the suit)
645 x 2
645 x 2
645 x 2

The weight was not heavy on the back, which is a good thing, but i need to get use to the suit. I got plenty of pop at the bottom but technique needs to improve more.

Deadlifts (raw)
against quaded minis

135 x 5
185 x 3
285 x 1

Speed sets 30 second rest between sets
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1


Standing Cable Crunches
120 x 10
120 x 10
120 x 10
120 x 2 Done I was spent.

Hyperextensions
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Done, but today the back hurts a bit but I'll managed.
Squats are going good, like I sasid the suit needs to be learned but I even got the straps pulled down a bit more on the last two sets so it is a learning process.

[t gale]

Good job mike. you're second and third set of squats looked good. you have no problem hitting depth which is good. Thank you for keeping me going yesterday and the little kick in the azz on deads. i needed that. so thanks

[MikeSki]

Monday 8/2/2010
Bench
Raw
45 x 10
135 x 10
135 x 5 + 45lbs chains
185 x 5 + 45lbs chains
225 x 5 + 45lbs chains
275 x 3 + 45lbs chains
315 x 2 + 45lbs chains
365 x 1 + 45lbs chains 2 board

Shirt on
365 x 3 + 45lbs chains touch
405 x 3 + 45lbs chains touch
455 x 3 + 45lbs chains touch
495 x 1 + 45lbs chains touch
495 x 1 + 45lbs chains touch

close grip bench(raw)
225 x 15 + 45lbs chains 3 board
225 x 15 + 45lbs chains 3 board

3 sets o 15 reps tricep push downs with average band


That was it but a good day on the bench with the shirt. With the exception of a couple of reps here and there I touched pretty good with no dumping. I seem to be learning the technique to tuck the elbows in and my arms are staying perpendicular to my chest.
Next week will tell the tale if I am learning, since I have been hot and cold from week to week with good and bad lifts. can't wait now I may just be a decent bencher in a shirt yet.

[MikeSki]

Wednesday 8/4/2010

Squats raw
135 x 10
225 x 5
315 x 5
belt on
405 x 5
475 x 5
500 x 2
500 x 2
315 x 10

Front squats
135 x 10
185 x 10
225 x 10

I haven't done front squats in like 20 years it was fun I may keep doing them. I hit deep with these but they were light.

abductors
130 x 20
230 x 20
250 x 20
270 x 20
290 x 20

adductors
130 x 20
210 x 20
230 x 20
230 x 20
230 x 20

That was it. Squat were okay would like to have gotten 500 for more reps but perhaps I'll work into it, the first set was hard but the second was easier and I could have done another rep too.
Again I liked the front squats.

[MikeSki]

Saturday 8/7/2010

Ok, I go to the gym early like always to warm up and strecth and BAM! Pulled a ham groin muscle that had me limping. I did foam and PVC roling and then reverse hypers and then did the eliptical for like 15 minutes and I was ok but it stil hurt. But I dicided to try to squat since it was equipped.

box squats w/briefs
barx10
barx3 blue band added
barx3 2 blue bands rest of training
155x3
245x2
335x2
385x1 suit on straps down
385 x 2 Got the CNS working right now.
425x2
475x0 Just didn't have it in me
335x5

Wow what a set/rotine and I never did 2 blue bands (heavy) but it was fun and the hammy and groin held for the workout but i tire to do raw deads banded with monster minis and it was a no deal

reverse hypers
90 x 10
90 x 10
90 x 10
180 x 8
180 x 8

Straight leg DB deads
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10


Machine sit ups
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20


Well it was a decent day since i had a muscle pull and now it is not too bad just more stiff back than groin or ham stiffness.Still the weight seems to be going up, I'm staying very close to a trining partner who squats high 8's probably 900 so hopefully I'm getting close to 700. Oh by close I mean like almost a 100lbs in the squats which may seem like a lot but for me it doesn't seem that far away. Also I used his suit a titan boss, it is really Niceeeee. I got to try mine with the bands to see if there is a difference.
Thing seem to be falling into place strength and power wise I think time will tell.

[t gale]

Hey Mike, you did really good job yesterday. Looked strong. Keep up the good work.

[MikeSki]

8/9/2010 Monday

Bench
raw
45 x 10
135 x 10
225 x 5
315 x 5
375 x 1

Shirt on and touching to chest.
405 x 3 bad form
405 x 3 slithgtly better
455 x 2
495 x1 1 missed
495 x 2




545 x 1 PR good





Not sure may have missed a set in there or 2 but again a fustratng night on bench with shirt . Not tucking not dropping the shoulder not using the lats and my feet were off too, I figured this out on the last 2 sets.
Okay in retrospect, I seem to stay loose and that causes me to loose everything and tend to dump. I notice in my logs my best bench night are when Iuse bands or chains and this is because I stay tight, you have to or your loose it. When I get to free weights I loosen up again and don't do everything I stated above.
Tone I don't know what to do to stay tighter but the maybe the slap on the back does the trick like the board. I guess you 'll like that cause you get to beat up an old man. The Other thing is my feet I think I get better arch and belly rise with my feet flat or almost flat on the ground, I know I did this on the last one and it felt so much better. Also I think I need the bar a couple more inches out over my chest/belly area to allow for my shoulder to drop better.
I guess we will talk on this.
In any case thanks Tone for mking me do the 545.

[t gale]

great job on pr. last set looked really good.

[MikeSki]

Thanks Tim but that is not going to count in a meet I have to get consistant, some how some way.

[Barbaccio]

Knock it off. Accept the successes when the come. And stop trying to blame good technique on a back slap. You did it because you did what you were supposed to do. It was a good bench. Be happy.

[MikeSki]

Wednesday 8/11/2010

Squats raw
45 x 10
135 x 10
225 x 5
315 x 5
Belt on
405 x 3
475 x 5
500 x 3 These felt great I could have forced 2reps more.

I wanted to do 2 more sets here but my right knee started to hurt like the patela was pulling so I canned it. Did the folowing
squats
315 x 10
225 x 15

adductors
50 x 20
70 x 20
90 x 20
110 x 20
130 x 20

Abductors
50 x 20
70 x 20
90 x 20
110 x 20
130 x 20

GM's
135 x 10
225 x 10
315 x 10
365 x 5

Called it a night, not great but then not bad just a workout.

Icing the knee tonight.

[MikeSki]

Saturday 8/14/2010

What a day!
ME day to the MAX to say the least.

Squats
So it was band day and it was a 3 band day to say the least.
2 heavy and 1 average on each side, I figured for my height it was like 500 to 550lbs of tension alone.

box squats w/ briefs
bar x 5 blue band
bar x 5 blue and green band
bar x 3 2blues and 1green band on for rest of squat day
155 x 3
245 x 3
295 x 1

Suit on straps up
295 x 0 Just did not expect it I was totally loose
295 x 2
295 x 2
295 x 1
295 x 2
315 x 2




Most of the suit squats were touch and go but I'm learning the suit and setting up my technique on this. I was happy with this workout and really tired.
My training partner Tone set me up with a great check list to use when squatting called NABB.
kNees out
Arch
Butt Back

I like things like this to help keep myself in check on the lift. Thanks Tone.


conv. rack pulls 2nd holefrom the bottome it set up to just over the knees.
245 x 3
335 x 3
425 x 3
515 x 3
605 x 3
695 x 1 PR but it was slipping out the hands.
745 x 3 straps on and held 2 of them for a good 5 - 7 seconds I think.
800 x 1 straps oncheck the video.





875 x 1 PR!! Amazing never did this much, it was not pretty and had a little hitch to it half way but I really amazed my self on this. I liked these.


PVC rolling

Reverse Hyper Extensions
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Machine Chair Crunches
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20


That was it Crew did fantasic and I did fantasic now for some ice but the whole body needs it today ... Ouch!


Videos to come.

[t gale]

Mike you did awesome today. on squat and pull. you're getting better in gear each week, form is looking better and you're listening to the little things tone is telling you to help you. who cares how the pull looked you got it man. very impressive. don't be so hard on your self you're doing great.

[Coke]

Lifting is stellar man, props.

[MikeSki]

Lifting is stellar man, props.

Thanks CoCoa!
My partners have helped me a lot.


Tim, I' happy with my lifts and the rack pulls I am just overwhelmed! My best rack pull was 635 before today so I guess I learned a lot from you guys and got stronger too. Thanks! but to tell you the truth there is a technique to rack pulls I'll tell you it on Monday.

[MikeSki]

Okay had a few workouts but I was out of town for a few days so no workouts on Wed and Thursday.
Monday I worked out sucked cause it was at a new place and the bench was unbalanced and i hurt my shoulder then yesterday I tweeaked my back in warmups on 265 on the second rep. Still it seems I needed a deload week not sure but all the injuries I guest i do.

Saturday
Squats
raw
65 x 10
155 x 5
265 x 5 (second rep I tweaked the back but did the rest of the reps)
Briefs/Belt on
355 x 5
465 x 3
550 x 2
Decided to deload
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2

It was odd but then for me not, as I did the sets the weight got easier, perhaps form, technique or CNS adapting but it seems to happen on me all the time as i work with the weight I feel better with it. I guess that is why I like volume work.

Deadlifts
225 x 10 SLDL
315 x 2 SLDL lost it on the second one
405 x 3
495 x 2
545 x 0 Back was pulling more so stopped.

Now that it is over I think I should have done Leg Presses but I didn't oh well.

Kettle bells pull Throughs
12.5 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10
28 KG x 10


Reverse Hypers
90 x 10
90 x 10
90 x 10
145 x 10
145 x 10
145 x 10

Machine cruches
60 x 10
60 x 10
60 x 10
60 x 10
70 x 10
70 x 10


That wa it, back is still hurting will be icing it and doing foam rolling.

[MikeSki]

Monday 8/23/2010

Bench
Not feeling great today and the back is still an issue being tight and light spasms and shoulders feeling bad too but I'll try it and see what happens.

45 x 10
45 x 10 50lbs chains
95 x 10 50lbs chains
135 x 5 50lbs chains
225 x 5 50lbs chains
275 x 5
225 x 5
315 x 3
365 x 1

Shirt on
405 x 1 high like 3 inches just couldn't get it there.
495 x 2 1 board
545 x 1 1 board
545 x 2 1 board
545 x 2 1 board
545 x 1 touched

With the exception of the 405 all were pretty good lifts a little struggle at the top for the lock out but I was happy with these today. I think the shirt was not on right too but i just dealt with it as it was. I need a new one but it will have to wait till after this meet.

Bench to 3 board raw
275 x 10
275 x 10
275 x 10

I need work on these.

Rolling Thunder
35lbs DB x 15
35lbs DB x 8
35lbs DB x 7


It was a good workout and I was very happy with the benching in the shirt. I think move volume in the heavy weights to 1 board should help.

[MikeSki]

Okay, been depressed.
Thursday workout was upper body but I did flat DB bench presses warmed up 50 x 10, 75 x 10 felt okay, working set 100 x 10 ...ouch the left shoulder only at the bottom palms facing in to chest and just if I didn't stay close I mean really tucked in and the press was nothing. Putting them down then pain, I iced it that night and the next and I may ice today too. I di 3 sets at 100 x 10 and quit it. tried incline bench press BB and only got to 235 x 10 and called it quits again. Finished with tricep press downs. That was it. don't know what is happening with the should but I'll get some ultrasound done on it and see if that helps.
I'm wondering if the heavy gear workouts are doing it. don't know, oh well.


Saturday 8/28/2010
Squats in gear
Briefs on
65 x 5
155 x 5
265 x 5
Not feeling the love today some thing is off don't know what.
355 x 3
445 x 3
535 x 2
Squat suit on and straps up just not taking chances
585 x 1 this was high and ugly not right.
585 x 1 better
625 x 1
675 x 1
715 x 1 PR
715 x 1

Very happy with the squats just that it takes me time to get use to the weight the 625 and 675 really felt good and under good control and the 715 felt better too. Could I have gone more in weights perhaps but save it for another day. The one thing is I finally hit 700lbs for a squat a goal I had for myself and this is great, now to do this in a meet is the next goal.

I got videos and they seems ... to me ... I am a bit high but I think I can get this down more and still press it up I'll post the videos later or tomorrow.

Banded deads (quaded minis)
135 x 5
225 x 5
315 x 3
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

365 x 1

Teaching me the correct way (Priceless!)
315 x 1
315 x 1
315 x 1



reverse hypers
145 x 10
145 x 10
145 x 10
180 x 10
180 x 10

Machine crunches
70lbs x 20
70lbs x 20
70lbs x 20
90lbs x 20
90lbs x 20

Kettle bell pull through
28kg x 10
28kg x 10
28kg x 10

That was it I beat by then.
The Team had a good day on the squats I thought and we all did great.
A good day.

A side note, got my shirt back after altered ... WOW now the Team won't say my chest plate is too big!!

[chaddukes]

Great Job Mike! 715!

[t gale]

Great job Mike. Looked strong on squats.

[MikeSki]

Thanks Guys!


Okay been a little depressed cause of the bench night Monday. I got the shirt altered and the chest plate taken in 1 inch and man what a difference. Yes had to touch but still dumping the weight, boards are not a problem but that last inch to chest a killer and I just keep messing it up by dumping it and Monday I was worse. the previous week I touched 545 and this week dumped like 2 times.
How ever the shoulder feels better but the bicep hurts more, Arg!
Monday August 30, 2010
45 x 10 50lbs chains
90 x 10 50lbs chains
135 x 10 50lbs chains
225 x 5 50lbs chains
135 x 5
225 x 5
315 x 3
365 x 2 these were easy I was surprised.
shirt on
455 x 3 3 board
495 x 2 2 board
545 x 2 1 board
545 x 0 to chest dumped
545 x 0 to chest dumped

Rolling thunder
25 DB x 15
25 x 15
25 x 15
25 x 15
25 x 15

called it a night frustrated.


Tuesday 8/31/2010
Elliptical runner 25 minutes 2 miles

Wanted to work the biceps to try to loosen them and finish triceps.
Curls (In the squat rack Eric! Hehe)
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
105 x 10
85 x 10
65 x 10
45 x 10

tricep rope flexes
80 x 15
90 x 15
100 x 15
110 x 15
120 x 15

Done, just a quickie.

Wednesday 9/1/2010
Front Squats
So trying to keep the back more upright and OH squat s just won't go, no flexibility.

45 x 10
135 x 10
225 x 10
275 x 5
300 x 5

Just to get use to them and yes I was all the way down butt to calves. they felt good and easy too.

Leg Press (My fav)
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 now this was a bit tough had to stopa few times to breath.

Abductors
70 x 20
190 x 20
230 x 20
250 x 20
270 x 20
290 x 20
295 x 20
305 x 20

Adductors
90 x 20
170 x 20
210 x 20
230 x 20
250 x 20
270 x 20
275 x 20
280 x 20

That was it, it did feel good to do some high volume on the presses, just fun for tonight.

[MikeSki]

Thursday 9/2/2010

Light upper body
Speed bench (could have been faster)
Mini bands
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

CG Bench
135 x 10
185 x 10
225 x 10
250 x 10
275 x 8
225 x 10

Sitting DB cleans (seems to help the shoulder and biceps)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

30 minute elliptical runner 270 calories 2.1 miles

Quick light and fast, Shoulder is feeling better and biceps were holding on good too. Hopefully squats will go good on Saturday and I'll hit deeper, I just need a new belt, waiting on Inzer now for almost 2 weeks, Ugh!

[MikeSki]

Okay!
Last Saturday was a big bust!
I was not good and I wobbled a lot and could not get past 600lbs on the squat with briefs and suit. I did have a new suit but I am not convinced that it was the cause since I was bad in just briefs at 225 and 315.
In any case the squats were not worth talking about but I did manage to do deadlifts at 455 3 sets x 1 rep and 1 set times 5 reps but the reps were fully reset so I let go and stood up and then re-gripped. Then some accessory work like pull threws.

Monday (Labor day Holiday)
Rested.

Wednesday 9/8/2010
Feeling better but I wanted to stay light, hope I did, it felt light.

Squats with briefs
45 x 10
135 x 8
225 x 5
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Not sure how the form is on these sitting back not sure but they went down and up fast and I didn't loose balance like I did on Saturday. Trying to sit back but I don't think I was getting there. I think I need new briefs I don't think I'm getting any pop, need to talk to the crew on this.

Deadlifts raw
Modified Sumo stance (not too wide)
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

I hate sumo style but did them and was fairly quick off of the floor. Little rest between the sets like 60 to 90 seconds.

Sitting calf raises
100 x 20
100 x 20
100 x 20
100 x 20
100 x 20

pull threws
mini band x 10
mini band x 10
mini band x 10

That was it I wanted to do light workout so not too taxing but enough to make me work a little.

[Barbaccio]

Hey Mike. That actually wasn't bad at all. Nice job.

[MikeSki]

Okay training squats on Sunday in stead of Saturday.

Squats

Briefs on, Erector shirt on
(found my old Erector shirt and wanted to use it so I am)
65 x 10
155 x 5
265 x 3
355 x 3
Belt on
445 x 2
535 x 1
625 x 1 high
625 x 1
625 x 0 blacked out on the way down and just came up at about 1/4 way down. Bad Breathing ... Hyper ventilated, dumb.

625 x 1
675 x 1 high
675 x 1 high
675 x 1 high

Using the Ace Pro squatter suit and more stable than last week. I think it was the titan Boss suit that made me wobble last seek I had this problem with my Titan Centurion suit when I got that too. It took like 5 weeks to break it in and for me to get use to it so that is on the back rack till the new year.
So now back to the Ace suit and see what I can do. I found out that I was pointing my toes out and I have much better stability if I keep the toes forward. Still not comfortable in my stance and I need to resolve that too.
All in all I felt much better and more level headed too. I need to stay in this range till I feel comfortable in the depth and then try some higher weights.

Deadlifts 2 inches below knees from platforms
250 x 5
340 x 3
430 x 3
520 x 3
610 x 0
got my head into it and tried it again
610 x 1

Speed pulls at the same height
440 x 3
440 x 3
440 x 3
440 x 9

Reverse hypers
140 x 10
140 x 10
140 x 10

sitting crunches machine crunches
60 x 15
60 x 15
60 x 15

I was done by now but it was a good workout and I feel more confident on the squats again.