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Thread: Mike Bishop training for USAPL raw nationals

  1. #1
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    Mike Bishop training for USAPL raw nationals

    First and foremost I give all the credit and Glory to The Lord God Almighty. If it wasnt for him i would not do what am doing. I started powerlifiting 2 1/2 years ago. I have come along ways and still see i can get better. Right now some of the accomplishments i have made is being ranked 2nd on powerlifitng watch in the 198lb raw weight class(right behind the super strong Ryan Celli). I am ranked in the top 10 in the 220 raw class also on powerlifting watch. i recently came in 1st in the total overall coeffcient lb for lb pro powersports in Nasa. my best total so far in the 198class raw is 1615 and a 1625 at 220. I should be able to increase this in the future. So my hopes are to one day get a couple of sponsor and go from there, but well see. thanks guys and God Bless!

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    couple of workouts from this week.

    Tues. squats & deads all raw

    squats warmups first
    working sets
    500x3
    525x3
    525x2 paused in the hole 2sec pauses
    455x3 paused 2sec
    got tired fast tonight, just did a meet last weekend so stopped here

    deads offf racks 1inch below knees
    405x2
    535x2
    605x1
    705x1
    800missed just to wor out tonight.

    deads off 100lb plates stiffed legs
    405x2
    455x2
    525x2 might be a pr cant remember

    called it quits there, God Bless
    Last edited by mbb123; 06-04-2009 at 09:21 PM.

  3. #3
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    workout from tonight, bodyweight 205

    chest, lats, shoulders
    i am doing bench twice a week so tonight was rough especially with a sinus cold.

    bench warmups all raw
    working sets
    375x3 reps x 2 sets
    395x2 reps x 2sets
    435x1 negative rep

    rolling tricep ext i think i am saying this right(i believe it is a westside movment)
    35x10
    40x10
    45x10
    50x10
    55x10
    60x10

    front delt raises
    25lb plate x10
    35lb platex 10
    45lb plate x 20

    chest support hammer machine low rows
    4pltsx10
    6pltsx10

    butterfly machine
    stack x 35

    tough workout with this sinus bug Praise the Lord i made it through. God Bless!

  4. #4
    Senior Member benno's Avatar
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    Phwoar, really big strong lifts bro. Keep at it, good stuff!

  5. #5
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    Quote Originally Posted by benno View Post
    Phwoar, really big strong lifts bro. Keep at it, good stuff!
    thanks my friend.
    Sat. 2nd squat seesion of the week.

    squats -raw with kneesleeves
    warmups up to 405
    working sets
    455x1
    525x1
    565x1
    605x1
    545x1 pause 2sec
    475x5 pause 2sec reps

    goodmornings
    335x10
    405x5

    shrugs
    515x5
    605x5
    705x5

    rev. hypers
    8x bwt and purple band
    5xbwt and purple
    10xbwt

    situps on the rev. hyper
    10xbwt and purple band and 45lb plate x 2sets

    Praise the Lord i made it through today this sinus cold is killing me i couldnt breath today. thanks and God Bless!

  6. #6
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    Wow huge lifts.

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    Quote Originally Posted by Jason198 View Post
    Wow huge lifts.
    thank you very much.

    1st bench of the week(raw)

    warmups to 315

    working sets
    1set 6 repsx330
    2sets of 5 repsx355
    1set of 375x3reps

    wide grip tricep pushdowns
    6 sets of 10reps x100

    face pulls
    3sets of 10x70

    wide grip low cable rows
    3sets of 10x200

    thats it sinus still got me. thanks and God Bless!

  8. #8
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    nothing special tonight. feeling beat up from sinus cold.

    front squats
    135x10
    185x5
    225x3
    275x3
    315x2
    365x2
    405x2

    speed pulls from floor
    315x2
    425x2
    515x2

    gotta get some rest , thanks and God Bless!

  9. #9
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    VERY strong!!!

  10. #10
    Senior Member benno's Avatar
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    Quote Originally Posted by mbb123 View Post
    nothing special tonight. feeling beat up from sinus cold.

    front squats
    135x10
    185x5
    225x3
    275x3
    315x2
    365x2
    405x2

    speed pulls from floor
    315x2
    425x2
    515x2

    gotta get some rest , thanks and God Bless!
    Haha, i'd be happy with those front squats thats for sure. Still strong as bro, keep smash'n it. Oh, and get better soonz!

  11. #11
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    thurs. night workout
    seated shoulder press lockouts from a pin
    225x3
    275x3
    315x3
    365x3

    standing strict military press
    2x10repsx185

    rolling db tri ext
    35x10 40x10 45x10 50x10 55x10 60x10

    seated cable front pulldowns to chest
    3x10repsx200

    todays workout (sat.)

    squats (raw belt only)
    warmups to 475

    5repsx530
    5repsx495 each one paused 2 sec

    demolition deadlifts (all the way up, then let down to knees and back up, then let all the way down to floor is counted as 1 rep) very tough for my first time doing them.

    185x10 reps 225x10reps

    hammer strength hack squats
    4plts per side x5 reps
    5plts per side x5 reps

    ab machine 3sets x10 reps

    done getting to feel better from sinus cold. Praise the Lord!

  12. #12
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    light deload night

    speed bench with mini bands
    3repsx3setsx205 close grip
    3repsx3setsx205 medium grip
    3repsx3setsx205 wide grip

    tri rope ext
    65x10reps
    75x10reps
    85x10reps
    95x10reps

    reverse hands tri pushdowns
    85x10repsx3sets

    seated machine tri ext
    150x10repsx3sets

    upright bb rows
    3setsx10repsx115

    face pulls
    3setsx10repsx85

    db rows
    140'sx8repsx3sets

    that was quite a workout. felt like a cardio workout. thanks and God Bless!

  13. #13
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    tues. workout

    rack deads from below knee
    warmups to 405
    500x2
    600x1
    675x1
    715x1
    775x1

    shrugs
    500x25

    double overhand grip holds (terrible at this)
    405x20sec hold
    315x20sec hold

    rev hypers
    purple bandx8repsx2sets

    rev hyper situps
    purple band and 45pltx10repsx2sets

    thats it decent night. God Bless!

  14. #14
    Senior Member benno's Avatar
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    Quote Originally Posted by mbb123 View Post
    tues. workout

    rack deads from below knee
    warmups to 405
    500x2
    600x1
    675x1
    715x1
    775x1

    shrugs
    500x25

    double overhand grip holds (terrible at this)
    405x20sec hold
    315x20sec hold

    rev hypers
    purple bandx8repsx2sets

    rev hyper situps
    purple band and 45pltx10repsx2sets

    thats it decent night. God Bless!
    Those are some mad rack pulls.. Good stuff bro!

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    Quote Originally Posted by benno View Post
    Those are some mad rack pulls.. Good stuff bro!
    thanks bro and God Bless!

    tonights workout

    rack bench lockouts 3-4 inches
    405x3
    495x3
    585x2
    605x1

    seated shoulder pin press lockouts 3-4 inches
    225x3
    315x3
    405x2
    455x1
    505x1
    555x1

    standing strict military
    195x10reps

    rolling db tri ext
    40x10
    45x10
    50x10
    55x10
    60x10
    65x10

    reversed butterflie machine to work rear delts
    120x10x3sets

    seated hammer strength rows
    8pltsx10repsx3sets

    seated cable pulldowns vbar to chest
    2setsx10repsx140

    whew! that wore me out. I hope it pays off. thanks and Praise the Lord always!
    Last edited by mbb123; 06-18-2009 at 07:35 PM.

  16. #16
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    sat. workout bwt-210
    raw squats
    135x10
    225x5
    275x3
    315x2
    365x2
    405x2
    475x1
    505x1
    540x5
    405x5 paused butt 4-5 inches past parallel

    3" deficit speed deads
    325x3repsx9sets

    hammer strength hack squats
    12pltsx5repsx2sets

    standing db side bends
    90x10x3sets

    seated ham curls
    3setsx10reps

    good workout the squats are getting better. thanks God Bless

  17. #17
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    Some awesome stuff going on here mike! great work, keep doing what your doing. One month left time to go get some!

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    Quote Originally Posted by AndrewK.Mangan View Post
    Some awesome stuff going on here mike! great work, keep doing what your doing. One month left time to go get some!
    Thanks my brother. You doing the raw nationals also? God Bless ya!

    tonights workout DE

    speed bench purple bands
    close grip 185x3repsx3sets
    med grip 205x3x3
    reg grip 225x3x3

    cable rope tri ext
    4setsx10repsx95

    seated machine overhead tri ext
    220x10x3sets

    standing bb rainbow presses (first time-tough!)
    145x10x2sets
    165x10x1set

    reverse cable crossovers rear delts
    150x10x3sets

    seated cable rows to sternum
    220x10x3sets

    seated cable pulldowns to chest
    180x10x3sets

    nice workout felt like cardio for me though. Thanks and always Praise God!

  19. #19
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    last night workout

    4" deficit straight leg deads
    315x3
    365x2
    405x2
    455x1
    505x1
    565x1 (little bend in legs for this one)

    shrugs
    625x10

    reverse hypers
    bwt+purple bandx10repsx2sets

    reverse hyper situps
    bwt+45plt+purple bandx10repsx2sets

    short but sweet. thanks and God Bless!

  20. #20
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    tonights workout

    ME workout

    bench rack lockouts (2-3 inch lockout)
    225x5
    315x4
    405x3
    500x2
    585x2
    655x1
    700x1 (i know for some people this is nothing, but it was major a acomplishment for me! Praise God!)

    seated shoulder press lockouts (2-3 inches)
    225x3
    315x3
    405x2
    500x1
    585x1

    rolling db ext
    45x10
    50x10
    55x10
    60x10
    65x10
    70x10

    front delt raises (with plates)
    35pltx10
    45x15
    (2) 35 pltsx15

    reverse butterfly for rear delts
    120x10x3sets

    seated hammer strength rows
    10pltsx10repsx1set
    8pltsx10repsx1set

    seated front vbar pulldowns
    150x10x2sets

    thats it, whew feeling good hope evrything pans out. thanks and the Lord is awsome!

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    saturdays workout was very tough. went to a baseball game before i worked out. needless to say ended up getting dehydrated and have suffered for the last two days. But God is great and i am recovering and even made it throught two tough workouts(praise God!)

    squats on sat.
    135x10
    225x5
    315x3
    405x2
    475x1
    550x2(stopped here was dehydrated and could not push)
    425x5 pauses few inches below parallel

    that was it i felt as if i would pass out, so went home and started drinking fluids.

    tonights workout (still feeling effects of saturday)

    DE night
    speed bench with purple bands
    185x3setsx3reps very close grip
    205x3x3 close grip
    225x3x3 med grip

    cable tri ext vbar
    85x10
    100x10
    115x10
    130x10

    cable reverse curl bar tri ext
    85x10
    100x10
    115x10
    115x10

    seated machine tri ext
    205x10
    230x10
    250x10

    upright bb rows
    115x10
    115x10
    135x10

    db side laterals
    30x10
    35x10
    40x10

    db rows
    130x2setsx20reps

    thats it boy i am exhausted. still feeling the effects of dehydrating. spent 30 minutes talking tonight with two other friends, but i didnt mind tonight because we were talking about our Lord Jesus Christ and there isnt anything better than that! thanks and God Bless!

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