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Thread: Mike95763 training log

  1. #51
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    Friday 24 April 09

    did some light squats and deads and Romanian deads, Anything over 225 still hurts my groin though.


    Saturday 25 April 09

    raw bench with doubled monster minis (120 at the top, 60 at the bottom)
    bar x 6
    95 x 6
    135 x 6
    185 x 3
    225 x 3
    225 x 3
    added 3 boards
    275 x 1
    295 x 1
    315 x 1
    315 x 1
    335 x miss (should have got this, but I have a bad tendency to flare my elbows way way too early when the weight gets heavy and I can't do nearly as much weight that way)

    Some triceps stuff
    Last edited by mike95763; 04-27-2009 at 09:55 AM.

  2. #52
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    Monday 27 April 09

    squats
    135 x 10
    225 x 5
    315 x 2
    315 x 1

    Felt great after 225 x 5, but my groin twinged a little after 315 x 2 so I stopped. Should have stopped altogether because it twinged a lot after 315 x 1. I will be trying to wear either a suit or briefs on Thursday and hopefully that will keep my groin from hurting and let me do some heavy squats

    SLDL
    225 x 10
    315 x 10

    leg curls
    110 x 10

    adductor machine
    50 x 30 or so

    I am starting to get really cheesed about my groin. Everything felt great today until I tried to come out of the hole with 315 on the bar. It feels like forever since I have been able to squat heavy.

  3. #53
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    Wednesday 29 April 09

    DE bench

    bar x 10 (thumbs from the smooth)
    added doubled minis x 10
    135 x 5
    185 x 3
    185 x 3
    185 x 3
    185 x 3 (ring finger on the rings)
    185 x 3
    205 x 3
    205 x 3 (index finger on the rings)
    205 x 3
    205 x 3

    Took the bands off and repped out with 275
    275 x 11 almost got 12 but just couldn't lock it out this was a pretty big rep PR for me as the most reps I have done (or tried to do) with 275 in the past is x 6.

    pull-ups
    bw x 20

    standing crunch
    135 x 12

    behind the head military press
    135 x 10

    chest supported rows
    250 x 15

    skull crushers
    115 x 4
    95 x 5
    95 x 6

    I still suck at triceps work, but hopefully things will improve and it will help my bench, especially as I move to shirted benching.

  4. #54
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    Thursday 30 April 09

    Squats (first time trying out my super centurion squat suit)
    suit on, straps down, no belt
    135 x 5
    225 x 5
    315 x 5
    405 x 5
    added belt
    495 x 3
    put straps up
    585 x 1
    605 x 1
    635 x 1

    I was a little worried about squatting heavy because of my groin, but other than a few twinges it felt great. I am not sure I like squatting in my suit, I really don't feel like I am getting much work, even with 635 on the bar. The hardest part by far is the walk out. If I can manage to walk it out I feel like I have lots more weight in me. I only stopped here to try to save my elbows and shoulders.

    Deads
    (I tried to get down to the bar with my suit on, but I couldn't do it and get into a good position for lifting so I put the straps down and that was sort of ok)
    225 x 3
    405 x 3
    495 x 1
    545 x 1

    I need to figure out how to deadlift with my suit on. I think maybe if I take my belt off and just lifted in the suit I would be ok. I will try some things next week and see.

    GHR
    bw x 10
    bw + 25 x 6, dropped the weight then x 4

    Good workout, but now I feel like I got hit by a truck. Heavy lifting takes a ton out of me.

  5. #55
    Go Bears Pete22's Avatar
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    That's some nice squatting Mike. An easy 635 in a single-ply Centurion? Strong. I've always had trouble pulling in any kind of good fitting suit or briefs, I always lose my air and feel like my form is compromised.
    My Training Log

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

  6. #56
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    Thanks Pete. Do you usually pull with a belt on? When I pull in gear and try wearing my belt I can't get into position at all and I cant lift anywhere near as much as I can withouth the gear. I have a cheap bodybuilder type belt that I use to hold my shirt down when I do bench and I was thinking about trying to use that next time I do deads. I don't know if it will do much, but it shouldn't get in the way as much and I really don't get much from my belt when I pull anyhow.

  7. #57
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    Yeah that happened to me and at first I hated pulling in a belt, but now I almost always pull my heavier sets in a belt. I just wear it pretty high so it doesn't get in the way or mess up my form. I don't get much carryover really, I just feel tighter and hope it's protecting my back some (I have disk issues).
    My Training Log

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

  8. #58
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    Saturday 02 May 09

    Bench
    95 x lots
    135 x 6
    225 x 5
    275 x 5
    added 44 F6
    365 x 5 (3 boards)
    405 x 3 (2 boards)
    435 x 0 really really bad dump, would have been in serious trouble if it had not been for excellent spotters.

    stopped here as my shoulder and elbows were killing me. I learned two things today. First I should never bench heavy in the same week as I squat heavy. Every time I do that my elbows hurt to the point of incapacitation afterwards. Second I will never ever bench in a shirt without 3 good spotters. I got my shirt cranked down way more than I usually ware it today and it was way tighter than normal as the chest plate was much lower. I tried to touch with 435 and could only get it down to about a 1 board and stupidly I tried to force it to touch. The weight drifted towards my face and my right arm started to buckle under. I probably would have dislocated my shoulder and broken my jaw at the minimum if the guys I lift with hadn't been paying attention. As soon as my arm started to buckle they had the weight off me and now I am just a little sore. I said thank you lots of times.

  9. #59
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    Monday 04 May 09

    Squats
    135 x 10
    225 x 6
    315 x 5
    315 x 1 (groin started bothering me so I stopped. Not nearly as bad as last week though)

    deadlift (conventional)
    315 x 10
    405 x 5

    adductor thingy
    50 x 50

    Feel all around crappy today so I took things pretty easy. My arms and shoulders are killing me from last week.

  10. #60
    Go Bears Pete22's Avatar
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    Damn that's crazy about the dump, thank God for good spotters! I've only dumped a few times and it was towards my belly so it just fell into the safety pins of the rack. That sucks about your elbows, do you ice after heavy squat/bench sessions?
    My Training Log

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

  11. #61
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    Quote Originally Posted by Pete22 View Post
    Damn that's crazy about the dump, thank God for good spotters!
    That was definately the scariest moment I have ever had lifting. Hopefully I will finally have learned to take the bar low.

    Quote Originally Posted by Pete22 View Post
    That sucks about your elbows, do you ice after heavy squat/bench sessions?
    Lately I have been icing every night and always right after heavy squats/bench. I think my problem is in how I rack the bar on my shoulders. I am not getting my rear delts back far enough and the bar rolls down my back and ends up being supported by my arms. With working up to 635 last week this caused lots of issues with my joints. I watched Sensei's videos again and I think I might have figured out my problem so we will see in the future how things go. Still I probably wont be squatting heavy for a while.

  12. #62
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    Wednesday 06 May 09

    bench
    bar x lots
    135 x 10 or so
    225 x 10 wide grip (index on the ring)
    225 x 10 medium grip (pinky on the ring)
    225 x 10 narrow grip (index on the smooth)

    chest supported rows
    250 x 15

    lat pulls
    150 x 15

    seated dumbell military
    70 x 10

    Called it a day. Tried to do some rep work heavy enough to feel it, but light enough that my shoulder and elbow won't complain too much (still pretty tweaked from benching Saturday).

  13. #63
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    Thursday 07 May 09

    Deads (single ply super centurion, no belt, straps down)

    135 x 10 (conventional)
    225 x 5
    315 x 5
    405 x 5
    added belt, switched to semi-sumo
    495 x 2
    put suit straps up (hard as heck to get down to the bar, but I think I figured it out)
    585 x 1 PR
    585 x 1 (felt really fast and easy both times. Tore a callous. I really wish I could use chalk)
    After taring my callous I decided to use straps so I could keep my grip and still get some reps in
    suit straps down, belt off
    495 x 5 PR (tried 6 but couldn't lock it out)
    switched to conventional
    495 x 3

    Squats (suit straps down, added belt after 135)

    135 x 10
    315 x 10
    405 x 10 PR (Smoked this set, the whole thing took about 20 seconds)

    done, great workout. My back is super tired.

  14. #64
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    Saturday 09 May 09

    Bench
    bar x lots
    135 x lots
    185 + doubled minis + 60 lbs of chain x 5 (just working in with another guy)
    225 x 5
    shirted up (44 F6)
    315 x 5 (3 board)
    405 x 1 (no boards, had to come out of the groove a little to touch but it still came up fine)
    435 x 1 (a little shaky touching, this is the weight I almost dropped on my head last week)
    435 x 1 (this one touched great and came up really smooth)
    455 x 1 (2 boards, super easy)

    earthquakes (chaos bench, whatever)
    lots and lots of chains and 35 lb plates swinging from doubled minis
    x 6
    x 10
    first time doing these with this setup, felt really hard to control the weight.


    My right elbow and shoulder still hurt a little from last week. Made benching feel a little akward, but at least I got some decent weight to touch.

  15. #65
    Go Bears Pete22's Avatar
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    Nice benching, looks like no scares this week... lol. Good luck at that meet!
    My Training Log

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

  16. #66
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    No scares, but I was super nervous trying 435 this week. I called over all the guys and warned them that I might drop it on myself before I would lift. Dropping the weight like that kind of messes with your head.

  17. #67
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    Monday 11 May 09

    I had to wait for 20 minutes for some scrawny guy to do his circuit training in the squat rack so I didn't have much time to lift today.

    Squat (raw, no belt)
    135 x some
    225 x 5
    315 x 5
    405 x 3

    my lower back is still super fatigued from last Thursday.

  18. #68
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    Wednesday 13 May 09

    dumbell bench
    120 x 12

    face pulls
    170 x 15

    bar dips
    bw + 100 x 15

    pull downs
    210 x 15

    skull crushers (on incline bench with EZ bar)
    95 x 15 (these are much easier this way for me)

    lateral raises
    30 x 10 (these hurt my elbow so I stopped)

    bent over dumbell flies
    22.5 x 10

    push downs
    ?? x 10

    Easy day today, although I think 120 x 12 was a PR. I had a few left in me but didn't want to push too hard at the beginning of the workout. It really was only a PR because I haven't done dumbell presses for a while.

  19. #69
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    Strong workout Mike, 120 x 12 is big.
    My Training Log

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

  20. #70
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    Thanks Pete. Like I said, I hadn't done dumbells for a while and I didn't really feel like benching. I am trying to make sure none of my joints hurt much for next week's competition.

  21. #71
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    Thursday 14 May 09

    I decided that if I was planning on using briefs under my squat suit in my competition next week, that I should at least try and see what that feels like once before I compete.

    single ply, legless titan briefs and single ply super centurion straps down, suit pulled down so I could add the belt just around my waist
    135 x few
    315 x 5
    405 x 3
    495 x 3
    put the straps up
    585 x miss (couldn't keep my hips back)
    635 x miss (still had trouble keeping my hips back)
    635 x miss (still trying to come forward towards my toes)
    635 x miss (talked to one of my training partners who lifts in double ply Metal gear and he gave me some tips to keep my form together)
    635 x 1 (came up easy, but still a huge struggle to come down correctly and hit depth)

    So it is pretty clear to me that I need more time to get used to the feel of having breifs on underneath my suit. I will be competing sans briefs for the next meet, maybe if I decide to do USPF nationals I will be able to use them, but for now they hurt more than they help (literally, it took me 15 minutes to get those things off and I have blisters and blood lines going all the way around my legs. Legless breifs are the most painful article of clothing I have ever been stupid enough to put on).

    I still didn't get a chance to use my knee wraps, but I am not too worried about that as I can easily open without them and then add them on for a second or third attempt if I feel like it.

    Missing heavy weight in squats really sucks, thanks to my spotters who stayed late after their workouts were done to help me out.

  22. #72
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    I ended up getting sick this weekend and missing my normal ME bench day. With my competition coming up on Saturday I thought I should get in some margionally heavy lifting today while I still have plenty of time to recover.

    Monday 18 May 09

    bench
    bar x lots
    135 x 10 (reverse grip)
    135 x ?
    225 x 5
    275 x 5
    315 x 5 (PR)

    GHR
    bw x 10

    Weighted situps
    35 x 10

    some light weight hammer curls and triceps stuff for elbow rehab
    also some light shoulder/rear delt stuff, also for rehab.

    Felt pretty tired and the weights felt heavy. Hopefully by the competition things will be a little better.

  23. #73
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    Been a while since I have posted. I tore up my knees and one of my ankles at the Utah USPF state meet on the 23rd trying to squat in a suit that I pretty much didn't know how to use. I mentioned trying to do full range squats in my suit about a week before my competition and I had serious trouble then with keeping my butt back. Anyhow, I warned the spotters that I was pretty much new to squatting in a suit and that I may have problems. It turned out I was right. My knees shot forward and I basically got crushed by the weight. So no squatting or deadlifting for a while and no leg drive on bench. I went in to the gym yesterday for the first time in a while and just did some moderately heavy bench work then called it.

    Wednesday 03 June 09

    bench
    95 x some
    135 x some
    225 x 3
    275 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3

    tried some very light rehab stuff for my knees

    leg extensions
    40 x 40

    leg curls
    50 x 20

    excersize bike
    6 minutes at the lowest resistance setting

    should have skipped the rehab stuff, could barely stand up afterward.
    Last edited by mike95763; 06-08-2009 at 02:20 PM.

  24. #74
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    Monday 08 June 09

    Bench
    bar x lots
    135 x 8 or so
    225 x 3
    275 x 3
    315 x 2
    355 x 1 this came up super easy, but I used my legs some involuntarily which hurt like crazy afterwards
    365 x 1 PR I made sure not to use my legs on this one since it hurt so much on the last one. Not using legs made it much harder. Probably took me 5-10 seconds to finish the rep.

    Lat pull-downs
    255 x 10

    Still taking things easy trying to recover. I am really going to need to do some cardio/GPP stuff once I can get off my butt and move. After pretty much laying on the coutch for over 2 weeks straight I get winded just walking to the bathroom.

  25. #75
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    Thursday 11 June 09

    bench
    135 x few
    225 x 3 (index on smooth)
    225 x 3
    225 x 3
    225 x 3 (ring finger on ring)
    225 x 3
    225 x 3
    245 x 3 (index on the ring)
    245 x 3
    245 x 3
    265 x 11 (comp. grip)

    sldl
    225 x 10
    315 x 8

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