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Thread: Mike95763 training log

  1. #26
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    Monday 23 March 09

    Front Squats (haven't done these in years, my flexibility sucks even worse than last time I did them. Could barely get the bar racked on my shoulders)

    135 x 5
    135 x 5
    225 x 3

    High Bar Squats way past parallel
    135 x 5
    225 x 5
    315 x 5

    Regular Squats
    405 x 2
    405 x 2

    Thought I would throw in some moderately heavy (~80%) squats since I am not doing much on my ME day this week. Bad idea as now my elbow is killing me again.

    GHR
    BW x 10
    BW x 10

    Decline Situps
    BW x 30

    Rowing machine
    15 min 3300 meters

    Tried the rowing machine in an attempt to get some blood flowing in my elbow. I don't think it helped much. All in all not the best workout and I am starting to get really ticked off about the whole elbow pain thing. Not much of anything seems to be helping.

  2. #27
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    Wednesday 25 March 2009

    Lots of warm up stuff for my elbow & shoulders (light curls, skull crushers, dislocates, etc.)

    Bench
    Bar x lots
    135 x 5
    135 x 5
    185 x 5
    185 x 5
    225 x 5
    225 x 5
    225 x 5
    245 x 5
    245 x 5

    225 felt really fast, 245 slowed down a little but not too bad. I wanted to get some decent work in on bench now since I will probably be doing very little on my ME day.

    Chest supported rows
    160 x 20

    Pull-downs
    165 x 15

    H-rolls (I need to do this more)
    25 x 10

    Kickbacks
    25 x 10 (more elbow rehab)

    leg curls
    50 x 15 (Monday was my first time doing GHRs in a while and I was trying to work some of the soreness out of my hamstrings)

    Rowing Machine (it felt really good to get a little cardio on Monday so I thought I would continue with it)
    15 minutes, just over 3500 meters

    I went to the doctor about my elbow and she said I have tendonitis in one of my triceps tendons (fairly obvious). The good thing is she gave me drugs to help. Hopefully after 7 days of prednazone I will be pain free for the competition. The doctor seemed to think so, but I have my doubts from the way things are feeling after two days of the medication. Oh well, I guess that is what NSAIDs are for.

  3. #28
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    Thursday 26 March 09

    Squats
    135 x 5
    225 x 3
    225 x 3
    315 x 1
    315 x 3
    405 x 1
    455 x 1
    455 x 1

    deads
    405 x 1 x 3

    Felt pretty crappy tonight. Life is intruding on my powerlifting. I wanted to keep things really easy tonight since the competition is less than 8 days away. Hopefully by next week I will be more ready to lift than I was tonight.

  4. #29
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    Saturday 28 March 09

    Bench
    bar x lots
    135 x several
    225 x 5
    225 x 5
    275 x 5
    295 x 5


    Tried to keep things light and easy to get ready for next week.

  5. #30
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    Quote Originally Posted by mike95763 View Post
    Saturday 28 March 09

    Bench
    bar x lots
    135 x several
    225 x 5
    225 x 5
    275 x 5
    295 x 5


    Tried to keep things light and easy to get ready for next week.
    It seemed that a week ago, you were hurting a little, and when you didn't show up at Ripped for benching with the group on Saturday, I was worried you were hurt. I'm glad to see you're ok. See you at the meet.
    Last edited by BigTallOx; 03-29-2009 at 07:04 PM.

  6. #31
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    Quote Originally Posted by BigTallOx View Post
    It seemed that a week ago, you were hurting a little, and when you didn't show up at Ripped for benching with the group on Saturday, I was worried you were hurt. I'm glad to see you're ok. See you at the meet.
    Not hurt terribly, but I have had some serious tendonitis going on with my elbows. I went to the doctor last week and she gave me some prednazone and told me not to lift anything heavy for a week or so (I took that to mean anything over 300). I wanted to be there on Saturday but had some family stuff to take care of. Also my new bench shirt came in on Friday and I knew if I ended up lifting with you guys I wouldn't have been able to resist trying it out. I will see you Friday hopefully.

  7. #32
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    Getting my body ready to cut water has thus far been a pretty good learning experience. I have cut water before, but I never really did the sodium manipulation thing. I normally drink about 2 gallons of water a day so on Sunday I started to try to drink a little more to get my body ready to shed some water. By Monday night, between the excess salt and water consumption I had gained about 10 lbs, and by Tuesday morning I lost most of it back (which sucked because I was up at least 5 times in the night to pee). On Tuesday I cut out salt (I will never eat plain, cold oatmeal again) and limited my water to 1 gallon and by this morning I was down to 190 lbs (I normally weigh ~ 193). For breakfast this morning I had a protein shake, but instead of mixing with pure water I used 4 ounces of water and 4 ounces of safflower oil (which surprizingly didn't taste too bad, or at least not nearly as bad as the oatmeal). The shake probably added about a half a pound that I will have to loose, but it also added close to 1500 calories -- a good thing I think. Today I will probably spend a little time in the sauna, but I think that if I just dont drink anything or eat anything else it will be pretty easy to get the rest of the way down to 181. I am just glad I decided to stop dieting and trying to make 165.

  8. #33
    Go Bears Pete22's Avatar
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    Cutting for meets sucks, I can't imagine trying to cut anymore than 5-7lbs. Good luck at Nationals bud.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  9. #34
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    Quote Originally Posted by Pete22 View Post
    Cutting for meets sucks, I can't imagine trying to cut anymore than 5-7lbs. Good luck at Nationals bud.
    Thanks Pete. Yes cutting sucks really really badly. I spent a little time in the sauna at lunch time and now I really feel like crap. I was sweating like crazy after five minutes or so. I left after less than a half an hour and I had already lost 5 lbs, then I felt dizzy for the next 2 hours. Still, only about 5 lbs to go so I should make it easy, but I definately want this over with so I can pig out tomorrow.

  10. #35
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    Meet Report, AAPF Nationals

    This Friday I competed in the raw portion of the AAPF nationals in the 181 lb open division. I was a little disappointed with my total at the meet. I started the day off really badly in squats. I got all nervous and ended up changing my plans and lowering my first attempt all the way down to 418 lbs because they were calling everything incredibly strictly. I made 418 really easily then moved on to 473, also pretty easy (my planned opener was 460ish). My third attempt was for 507, I went down, hit depth and got back up again, but I was red lighted because the bar dipped slightly at my sticking point on the way up. I was really dissapointed here because I know I left close to 50 lbs on the platform in squat and that pretty much made it impossible for me to hit the total I wanted. Bench went ok. I opened at 319 then moved to 341. Both went pretty easily. My third attempt was 352 and I just ran out of gas on the way up. Deads were the only lift that I actually got a PR in. I opened at 501 and it was super easy. Second I hit 529 and third I got 551 pretty easily. I really wanted to total 1400 and they were giving fourth attempts if the third was completed successfully so I went up to 589. I actually almost got it but ran out of gas at about my knees. Here are videos of the day.

    Video


    Video


    Video
    Last edited by mike95763; 04-04-2009 at 04:02 PM.

  11. #36
    Go Bears Pete22's Avatar
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    Great job Mike. That third squat looked good to me. Looks like you got that modified sumo/conventional pull working for you, almost had that 589.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  12. #37
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    Quote Originally Posted by Pete22 View Post
    Great job Mike. That third squat looked good to me. Looks like you got that modified sumo/conventional pull working for you, almost had that 589.
    Thanks Pete. I have to admit I was a little peeved about getting red lighted on the squat, but now I am more fired up for my next meet.

  13. #38
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    Monday 06 April 09

    Squat
    135 x 5 (narrow stance)
    135 x 5 (wider stance)
    added green bands (~120 at the top)
    225 x 3
    225 x 3
    275 x 3
    275 x 3
    275 x 3
    275 x 5
    I love squatting with band tension. I never use a belt on DE days so I always really feel it in my lower back from trying to maintain my arch against the band tension.

    Weighted sit-ups
    bw+35 x 10

    Standing Crunch
    135 x 12

    Leg Press
    something like 4 or 5 plates on each side, whatever was on there when I got there x 10 (I actually like these to stretch out my hips)

    GHR
    BW x 15

    Leg Curls
    160 x 8
    130 x 10

    Felt pretty decent. I didn't really feel like I worked much at the meet on Friday so I thought I would get right back into things. My new goal is to get ready for equipped lifting at a USPF meet on May 23rd. I want to total elite in the 181 class (~1650 lbs total) and I think it is well within reach if I can get used to squatting/deadlifting in gear. I just got a single ply Super Centurion and an F6 and I am excited to start trying them out. Maybe Thursday I will put on my new briefs to start out with and see how that goes.

  14. #39
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    Wendesday 08 April 09

    Bench
    Bar x lots
    added doubled minis
    bar x lots
    135 x 3 (thumbs from smooth)
    135 x 3
    185 x 3
    185 x 3 (ring finger on the rings)
    185 x 3
    185 x 5
    185 x 5 (index finger on the rings)
    185 x 5
    185 x 7 (wanted to do a few extra. I slowed down on #7 so I stopped)
    First time doing DE bench with bands, not as bad on my elbows as I thought it would be.

    face pulls
    150 x 20

    overhead press
    185 x 3

    behind the neck press
    135 x 6

    chest supported rows
    250 x 10

    skull crushers
    95 x 6
    65 x 8 (either I don't do these like most people or I really suck at them, probably the latter)

    pull downs
    210 x 15

    push downs
    130 x 20

    dumbbell hammer curls
    27.5 x 10

  15. #40
    Westside Bencher Travis Bell's Avatar
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    Looks good, but you should be doing 8 sets of 3, not sets of 5 at your level, and definately not sets of 7 for speed work.

    If you want to do some extra rep, take the bands off after your speed sets and rep out either 205 or 225 for two sets til failure.


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  16. #41
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    Quote Originally Posted by Travis Bell View Post
    Looks good, but you should be doing 8 sets of 3, not sets of 5 at your level, and definately not sets of 7 for speed work.

    If you want to do some extra rep, take the bands off after your speed sets and rep out either 205 or 225 for two sets til failure.
    Sounds good. Thanks for taking the time to look and for the advice.

  17. #42
    Westside Bencher Travis Bell's Avatar
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    No problemo man! My pleasure


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  18. #43
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    Thursday 09 April 09

    So I got some single ply titan briefs and decided to try them today for the first time (they really suck to get on, and once on are very uncomfortable)

    Squat
    135 x 5
    225 x 3
    315 x 3
    added briefs
    405 x 2
    495 x 1
    545 x 1
    565 x 1
    585 miss, sort of
    I loaded the bar with 585 and took it off the rack. I was at 24 hour fitness and the bar was not a squat bar... so it bent, lots. On one side the clip couldn't hold the weight and off went the clip and 2 plates so I was left with a bar on my shoulders with six plates on one side and four on the other, an experience I don't recommend to anyone. Eventually some guys noticed I was not in a comfortable position and got the bar back to the rack. So my attempt at 585 will have to wait as everything hurts now.

  19. #44
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    Saturday 11 April 09

    Bench
    bar x lots
    135 x a few
    265 x 5
    285 x 5
    305 x 5 (5 rep PR)
    put on new 44 F6 (took lots of time and effort from some big guys. The chest and shoulders are fine, but the arms are really small)
    315 x 1 (about 4- 5 boards from touching)
    365 x 1 (about 2 boards from touching, after this the shirt finally felt like it was seated sort of properly)
    405 x 1 (about 1 board from touching)
    425 x 1 (touched and came up pretty easily) 20 lb PR
    Last edited by mike95763; 04-13-2009 at 02:35 PM.

  20. #45
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    Monday 13 April 09
    Deadlift (with quaded minis)
    135 x 3 (sumo)
    135 x 3
    225 x 3
    225 x 3 (conventional)
    225 x 3
    225 x 3
    295 x 3 (semi-sumo)
    295 x 3
    295 x 3

    Felt pretty good and really fast. Paused after each rep to reset. The only problem was one of my bands tore almost all the way through which really sucks because this was only my second time using them. Anyhow, got off to a late start so I ran out of time for accessory work.

  21. #46
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    Wednesday 15 April 09

    Bench
    135 x lots
    185 x 3 (thumbs from smooth)
    185 x 3
    225 x 3
    245 x 12 (competition grip)

    Pull-ups
    BW x 15

    lateral raises
    30 x 10

    face pulls
    190 x 10

    skull crushers
    95 x 8
    95 x 9

    hammer curls
    30 x 20

    standing crunch
    135 x 10

  22. #47
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    Thursday 16 April 09

    Deadlift
    worked up to 555 x 1 (4 lb PR)
    tried 585 and got it almost all the way up but ran out of gas and couldn't lock it out.

    stiff leg deads
    405 x 6
    315 x 8 (sumo stance, first time doing these. I am going to be very sore tomorrow)

    Fooled around a little with leg presses and pulled my groin again. That is what I get for messing around with the leg press.

  23. #48
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    Saturday 18 April 09

    Bench with ~60 lbs of chain (felt hevier than this, but that is what I was told)
    bar x lots
    95 x 10
    135 x 6
    185 x 4
    put on shirt (44 F6)
    225 x 5 (3 board)
    275 x 5 (2 board)
    315 x 4 (1 board)
    365 x 0 tried without boards and went too low to try to touch, missed badly
    365 x 4 (3 board)
    405 x 2 (3 board)
    425 miss (3 board) couldn't lock out, too slow
    425 miss (3 board) a little better, but held it too long before starting the lift
    425 x 1 (3 board) smoked it
    425 x 1 (2 board) smoked it even better than the 3 board

    rack lockouts
    405 x 5 (pinkies on the ring)
    315 x 10 (index on the smooth)

    Pull downs
    stack x 10

    push downs
    2 sets of 10 not sure the weight

    dumbell press (just working the bottom of the lift)
    100 x 10

    Felt really good today, I didn't squat this week and for the first time in about 2 months my elbows didn't hurt at all after benching.

  24. #49
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    Monday 20 April 09

    Squat
    135 x 10
    225 x 5 x 2 (didn't want to do too much here because my groin is still bothering me a little)

    GM
    225 x 5 (wide stance)
    225 x 5 (normal stance)

    Leg Curls
    100 x 10
    100 x 20

    Decline Situps
    BW x 20 x 2

    Leg Extensions
    160 x 20

    5 minutes on the rowing machine

    Took things easy today. This is pretty much going to be a deload week, also I need to rest my groin. It doesn't hurt during olympic squats, but if I widen out my stance a little and sit back it hurts at the bottom.

  25. #50
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    Wednesday 22 April 09

    bench
    bar x 10
    135 x 10
    225 x 3 (thumbs from the smooth)
    225 x 3
    225 x 3
    225 x 3 (ring finger on the rings)
    245 x 3
    245 x 3
    245 x 3 (index finger on the rings)
    265 x 3
    265 x 3
    265 x 12 (competition grip, I think this is a PR)

    seated rows
    stack x 15

    face pulls
    stack x 20

    JM presses
    135 x 10
    155 x 10

    Good day, everything felt fast and light.

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