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Thread: Mike95763 training log

  1. #251
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    Thursday

    Squat
    bar x 5
    bar x 5

    added doubled average bands (doubled the bands around the bottom pin in the squat rack)
    bar x 3
    135 x 3
    225 x 2
    225 x 2
    225 x 2
    275 x 2
    275 x 2
    315 x 2

    I doubt I will ever set the bands up like this again. Too much band tension. I have no idea how much, but I am sure the bar weight never got high enough to come close to the band tension.

    leg extensions
    150 x 15
    150 x 15

    leg curls
    150 x 15
    150 x 10

    hip work

    Done. This felt much more like an ME day than a DE day. The speed felt good, but there was just too much weight at the top. My butt got thouroughly kicked.

  2. #252
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    Friday

    warm up stuff

    pull-ups
    bw x 22 (not to bad for a fat guy who hasn't done these in almost a year)

    bent rows (wide grip to the chest)
    135 x 10

    db shrugs
    125s x 20

    standing crunch
    170 x 20

    machine deltoid flies
    125 x 20

    decline sit-ups
    bw x 20

    db curls
    35 x 20 or so

    stair climber treadmill thingy
    22 minutes, 100 floors, 2.1 miles

  3. #253
    A gallon a day, everyday! ThomasG's Avatar
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    wtf? 22 pullups. That's damn good.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #254
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    Thanks Thomas. The most I've ever done is 47, but that was something like 45 lbs ago, and I was training pull-ups all the time just trying to see how many I could get up to. My muscle endurance is pretty much shot in general since then. Powerlifting, it giveth and it taketh away...
    Last edited by mike95763; 02-24-2012 at 06:57 PM.

  5. #255
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    Saturday

    Bench (reverse bands and chains, bands take off ~80, chains add ~120)

    bar x 10
    bar x 10

    added reverse bands
    245 x 5

    added chains
    245 x 5
    295 x 3
    335 x 3
    385 x 1
    425 x 1
    455 x 1
    475 x miss
    475 x miss

    couldn't lock out 475, was literally a half inch from lockout but just couldn't get the arms to straighten fully. PR is still 470.

    put on slingshot
    495 x 1
    445 x 6
    495 x 5

    took off slingshot
    445 x 1 (not sure what I was thinking with this, ment to do reps but this was like 95% of my max)

    dumbbell skull crushers
    50s x 10 x 2

    triceps pushdowns
    stack x 15

    bench press
    bar x 100 (shoulder was feeling messed up a bit so I just wanted to try to get it loose)

    Done, not the best day. Next friday I need to eat some carbs so I can have better energy for lifting on Saturday. Shirting up next week, hopefully I'll be back in my Overkill.

  6. #256
    A gallon a day, everyday! ThomasG's Avatar
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    Is that 495 with the slanger straight weight? My trigger wheel got here today!!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  7. #257
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    Quote Originally Posted by ThomasG View Post
    Is that 495 with the slanger straight weight? My trigger wheel got here today!!
    I used the slingshot with the same setup as before, so 615 at the top, 475 on the 2 board. I'm glad the trigger wheel arrived, I hope it helps.

  8. #258
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    Monday Night

    deadlift (conventional against 270 lbs of bands)

    bar x 10
    135 x 5
    225 x 5
    315 x 5

    added short strong band
    135 x 3
    225 x 3
    315 x 1
    365 x 1
    405 x miss
    405 x miss

    this was some pretty serious band tension and I suck at this. I need to work on my speed.

    same setup pull for reps
    225 x 5
    225 x 5
    325 x 4

    squats
    145 x 6
    235 x 6
    325 x 5
    415 x 5
    465 x 5

  9. #259
    A gallon a day, everyday! ThomasG's Avatar
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    ha how'd your hands feel after that? I hate pulling against bands. Looks like you got some solid back down sets in.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  10. #260
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    I'm no good against bands either. I'm just too slow off the floor and they catch up with me too fast. I totally know what you're saying with the hand pain. I started off trying to pull using a hook grip. I nearly tore my thumbs off.

  11. #261
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    Wednesday

    bench
    bar x 10

    added choked average bands and doubled minis
    bar x 5
    bar x 5

    135 x 3 x 3 (narrow grip)
    135 x 3 (medium grip)
    155 x 3 x 2 (medium grip)
    155 x 3 x 3 (wide grip)

    took off bands
    225 x 5
    275 x 5
    315 x 5

    dumbbell rows
    100s x 10

    dumbbell skull crushers
    50s x 10

    lat pulls
    170 x 10

    Done, super tired today. Its been kind of a bad 2 weeks for sleep. Been getting plenty of sleep time wise, just not sleeping well.

  12. #262
    A gallon a day, everyday! ThomasG's Avatar
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    Hey good to see you doing some speed work I'm assuming that means the shoulder is getting better.

    For sleep 5G of Melatonin doesn't help me fall asleep but it helps me stay asleep and get a deeper sleep. I feel your pain there sleeps always been a struggle for me.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  13. #263
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    Shoulder isn't getting better, but it isn't getting worse. Benching doesn't seem to bother it much so I'm just ignoring it for now.

    Based on talking to guys that have it, I'm pretty sure I have sleep apnea. I'm planning on getting a sleep study done as soon as my insurance changes (I'll be changing jobs in the somewhat near future). Last time I slept well was when I dropped 50 lbs of muscle after my knee surgery. I think I'd rather have the size and the sleep apnea to go with it.

  14. #264
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    Saturday

    did ME bench work, started out against 100 lbs of bands, mostly just working to break in a couple of shirts, something like 535 for sets of 3 to a 4 then 3 board, then switched to straight weight. Still trying to get my Katana to be useable. Locked out 625 full range then tried 650 touched ok, but couldn't transition the weight toward lockout. Did at least 10-15 shirted sets and basically fried myself trying too many different shirts.

  15. #265
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    Monday

    SSB Squats against 160 lbs of chain

    bar x 5
    bar x 5

    added chain
    bar x 5
    170 x 5
    260 x 3
    310 x 1
    350 x 1

    added briefs
    400 x 1
    450 x 1 (10 lb PR)
    490 x miss
    490 x 1 (50 lb PR, 650 @ the top)

    deficit deads (~3-4 inch deficit, 2 wide 45s stacked)
    225 x 6
    316 x 6
    405 x 6
    455 x 6

  16. #266
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    Tuesday

    bent barbell rows (wide grip, bar to the chest)

    bar x 10
    135 x 10
    185 x 10
    225 x 10

    decline sit-ups
    bw x 20

    lat pull-downs
    200 x 10 x 2

    machine deltoid flys
    105 x 15

    dumbbell curls
    45s x 10

    cardio
    eliptical, 10 min pretty fast with high resistance

  17. #267
    A gallon a day, everyday! ThomasG's Avatar
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    Good job on the squat pr!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  18. #268
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    Thanks Thomas, my head still feels like its going to explode from letting the weight get too far forward with the SSB. We are doing straight weight squats in 2 weeks for our ME lift. You should come by and nail 650+ with wraps from the monolift.

  19. #269
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    Wednesday

    bench

    bar x 10

    added choked average bands and doubled minis
    bar x 6
    bar x 6
    145 x 3 x 3 (narrow grip)
    165 x 3 x 3 (medium grip)
    185 x 3 x 3 (wide grip)

    took off bands
    225 x 5
    315 x 5
    335 x 5

    skull crushers
    135 x 10

    dumbbell skull crushers
    55s x 10

    Tate extensions
    45s x 10

    rotator cuff stuff and lateral raises

    I had some random guy stand next to me and try to talk to me the entire time I was doing my DE work telling me how he could rep 315 when he was my age and taking this or that suppliment, but now that he is older his joints wont let him work out the same. I finally asked him how old he was and it turns out he was the same age as me. I try to be nice at the gym, but sometimes I just want to lift, not listen to stories about how strong a person was, or answer questions about what supps I take and what my routine is or why I use those big rubber things.

  20. #270
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    Saturday

    Bench
    bar x 15
    95 x 10
    135 x 8
    185 x 5
    225 x 5

    added slingshot
    315 x 5 (2 board)
    365 x 3 (2 board)

    added Overkill
    475 x 1 (2 board)
    565 x 1 (1 board)
    605 x 1 (1 board)
    605 x 1 (1 board)
    605 x 1 (1 board)
    655 x 1 (1 board)
    685 x miss (1 board)
    605 x 2 (2 board)

    Earthquakes with bamboo bar
    100 lbs swinging x 15
    150 lbs swinging x 15
    150 lbs swinging x 15

    bamboo bar is awesome. Great for shoulder rehab/prehab.

  21. #271
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    Monday

    deads against 100 lbs of chain

    135 x 5
    added chain
    135 x 3
    225 x 3
    315 x 3

    added briefs
    405 x 1
    460 x 1
    495 x 1
    525 x 1

    took off briefs
    405 x 1
    455 x 1
    530 x 1 (might have been just short in the lockout but it looks ok in the video)

    squats
    255 x 10

  22. #272
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    Tuesday

    seated rows
    150 x 10
    200 x 10 x 2

    standing crunch
    180 x 10
    210 x 10

    machine deltoid flys
    150 x 10 x 2

    pull-downs
    200 x 10 x 2

    shrugs

    treadmill
    3 miles 25.5 min

  23. #273
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    Saturday

    Bench against short mini bands (+~60 at the top)

    bar x 10

    added bands
    bar x 10
    95 x 10
    135 x 10
    185 x 10
    225 x 5
    275 x 5

    added manpon
    315 x 3
    365 x 1

    added my old looser single ply katana (just trying to protect my shoulder a bit)

    425 x 4
    475 x 4

    full range
    515 x 1

    2 board
    515 x 3

    lat pull downs
    not sure of the weight x 10

    bench
    245 x 10

    added slingshot and manpon
    425 x 6
    385 x 6

    bamboo bar earthquakes
    150 lbs hanging x 20 or so

  24. #274
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    Monday Night

    Squats
    bar x 6
    bar x 6
    145 x 5
    255 x 5
    345 x 3
    435 x 1

    added briefs
    545 x 1
    635 x 1
    725 x 1 (20 lb PR)
    750 x 1 (45 lb PR)
    775 x 1 (70 lb PR)

    Done, squats took a long time tonight so we didn't really have time for assistance stuff. Honestly I was totally gassed after squats anyhow. I meant to try putting my suit on, but decided to just go for a PR in briefs. The last set was the longest squat I've ever done. I had way too much time to think about things on the way up. Depth was somewhere in between USAPL and SPF.

  25. #275
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    Tuesday

    Lat pulls
    150 x 10
    200 x 8
    250 x 8
    stack (290) x 8

    bent rows
    bar x 10
    135 x 10
    225 x 8
    275 x 6

    face pulls
    120 x 10
    120 x 10

    standing crunch
    200 x 10
    200 x 10

    machine deltoid flys
    120 x 15

    dumbbell curls
    50s x 10

    treadmill
    25 minutes ~20 minutes of running and 5 of walking

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