MikeP Posted July 14, 2004 Share Posted July 14, 2004 Well I'm starting from a low base but I will try to bring it up to a nice level in 2 months before the OK strongest in Sept. I thought I might post the workouts for motivation and feedback. Hopefully I can post some vids of event training for feedback. Oh well, here goes.... Tues 7/13/04 First workout in a week. Stretch. Deadlift 135x10,225x10,315x12,405x10. Touch and go. Normal stance. No belt. Deadlift in rack @ 24" 405x10 Deadlift in rack @ 22" 405x10, 495x10 Deadlift in rack @ 20" 495x8. I hate these, need to post a vid of form. Hits me right in the knee anywhere from 17-20"....Feels easier from lower. Chins BWx10,BWx10 BW ~ 220#. Quote Link to comment Share on other sites More sharing options...
MikeP Posted July 16, 2004 Author Share Posted July 16, 2004 Wednesday 7/14/04 Walk the dogs. Thursday 7/15/04 Stretch. 2" bar C&J (clean/jerk) for warmup. Log Press with 11" OD 200lb steel log. Brand new, made last weekend. Will post pics in my gallery. Has 1" knurled handles 28" apart. 200x1, 200x3 warmup 220x1 250x0,250x0 very close on 2nd attempt. waited between attempts. miss on lock 200x4 200x2 technique set for video, will post later for feedback 240x1 filmed, my shoulders are weak 220x3 Seated DB press 50'sx10, warmup 70'sx12 wait 1min 70'sx12 last 2 hard, last lockout very hard Overhead 2" bar lockouts in power rack 135x5 225x3 very hard, don't know if I'm just really spent or what. It was 100deg outside during my workout. BW ~ 220#. Took "physique" photos. Walk the dogs. Quote Link to comment Share on other sites More sharing options...
MikeP Posted July 16, 2004 Author Share Posted July 16, 2004 UL my "physique" photos and my log pics. http://www.gripboard.com/index.php?act=mod...m&album=27&st=0 Quote Link to comment Share on other sites More sharing options...
MikeP Posted July 19, 2004 Author Share Posted July 19, 2004 Thursday 7/19/04 Walk the dogs. Stretch. Skip rope. 2" bar C&J (clean/jerk) for warmup. Squats raw 135x10,x5,x5,x5 wider 135x5 narrower 225x8 wider 315x3,x4 wider 225x12 wider Was working with different form, more like my old raw PL days. I have been squatting more OL style the last few years but I need to start pushing more weight for the contest. My best OL style was 405x3x2sets but that was 2 years ago. With the job I've had (14days away, 14days home) it has been very hard to do any good squat/dead workouts. Always just trying to get back into shape it seems. This was my first real squat session in 2 months. Well, I'm not employeed there anymore so for the next few months we'll see what happens. My best w/knee wraps PL style was 501 comp/535 training back when I was 17 and 185#. My squat hasn't done shit in damn near 10 years. I need some help. Took video of the sets, maybe somebody (Rick Walker, etc) could give some advice. Plus, I get so damn sore its not even funny. I think my conditioning has alot to do with it, that and not enough protein/water. I can't run much anymore but have been trying to do some stationary bike, walking, etc to get my cardio level at least to a normal level. My brother in law, who's fat and lazy, can run 2 miles anytime, and I can't run 2 laps w/o needed a lung transplant. I don't smoke and you can see my physique photos in my gallery, I'm not a huge tub of crap. Please help if you have advice. Will do some other leg moves in the PM. I was/am extremely sore under the arms (serratus and lats) from the log pressing. Shoulders, upper back/neck and tris were/are still tender too. Quote Link to comment Share on other sites More sharing options...
MikeP Posted July 22, 2004 Author Share Posted July 22, 2004 Monday 7/19/04 Ran in the PM. Tuesday 7/20/04 Walk the dogs. Hot showers and lots of water, for me. Wednesday 7/21/04 Stretch. Skip rope. Nicoflex on my thighs and under right arm, burning good. 2" bar C&J (clean/jerk) for warmup. DB press 40x10 warmup. Squats with bar for form. Press wooden log for warmup, lot of pain under right arm. Log Press, 11" steel 200x2, lots of pain Stretch 200x2, less but still very painful, consider not doing log. Screw it, do speed work. 200x3x5sets with 1 min rest between sets. Not too hard, legs ok. Pain under arm. Painful on way down with weight, no shoulder presses today. Bench in rack starting at chest 135x10 warmup 225x8 warmup 275x6 pretty hard, haven't benched (only cables) for 2 months 225x5x4 sets with 1 min rest, failed on 5th rep of 4th set Bench lockouts close grip, top 4" in rack. 135x5 225x5 315x5x3 sets 365x2 these were harder than they used to be, work tris harder Lying Triceps Ext. w/ 2 Dumbbells 20x10 30x8 40x8 Never done these before, Westside I think likes em. Stretch. Apply ice packs under right arm. PM do Contrast showers. Energy feels pretty good but body is not used to load. Quote Link to comment Share on other sites More sharing options...
MikeP Posted July 23, 2004 Author Share Posted July 23, 2004 Thursday 7/22/04 AM walk dogs. PM sauna with contrasting cold showers. Came home and decided to do a few grippers. Tx3 each warmup #2x1 each, credit card shy #2x1 each, closed each. First time I've gotten the left in a while. #2x1 each, credit card shy #2x1 each, 1/8" shy All these were done with just enough set to get my fingers around it. #2x6 each, not real close but assisted closed and gave slow negative. #1x15 right, got all of em. #1x15 left, last 3 had to help it shut. I think I will file my #1 to help with the last bit. Played with some scrap leather I found in a old craft's box. Wrapped a hard 60d in it and tried to "fold" it. I don't care what anybody says, I can't do crap that way and I can bench over 350 raw starting from the chest. I'm sure there is a little more technique I need but still...So I bent it double underhand, this was my first bend in about 3 weeks. It was hard but go figure, and I used the leather which I'm not used to. Quote Link to comment Share on other sites More sharing options...
MikeP Posted July 26, 2004 Author Share Posted July 26, 2004 Sunday 7/25/04 Went home this weekend for the kiddies' bday party. Man, 1/2 dozen of them suckers can wear you out. Lift me over your head, spin the marrygoround faster, blah....That was fun though but no workout time. Have decided I need to do my stones/tire/other leg moves mostly before my squats in my weekly layout. My legs are just too hammered right now, until I get in better shape, to be able to do them shortly after. So, I did a little stone workout. Stones, all reps with chalk only. 220x1 220x1 220x1 220x1 220x1 220x1 220x1 220x1 280x1 280x1 Been 19 months since my last stone workout, jeez. Felt pretty easy, have never done an entire just chalk workout. Can't do em real fast (reps) or lots of reps right now or my arms would be too torn up to do them again soon. This week my bro is going to make me some leather arm gauntlets so that should help me be able to train them more often. I slightly changed my form up so I am cupping it and DL the stone to my lap more, before I was getting super low and somewhat zerchering the stone. Probably not best for real heavy stones but is fast for light ones because of no regripping, just pull and place. Will still do that with stones under 275 or so. Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 12, 2004 Author Share Posted August 12, 2004 Thursday 7/29/04 Met up with Eric Milfeld and Strongmitts and did some crazy grip work. Deadlifts 315x6 405x5 495x2 Tweaked my back. Chins BWx10x2 +75x5 Grip work. 40lb blob both hands a few times. 35lb blob lots of reps and around back 6 times. 2.2 x 1 L/R 2.75 very close 3 1/4" L/R Bent 4.5" blue and finished a 90º red. Bent a horseshoe. Rolled up a frying pan 3 1/4" L/R 3 1/4" L/R Blew up a coke can. Clay's rolling handle 110x1,130x1 L/R miss w/135 Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 12, 2004 Author Share Posted August 12, 2004 Wednesday 8/11/04 Well, in typical fashion I work hard for a few weeks and then get injured or have to work and take off too long. Anyway, back is hurting but I will work that out. Trying a insert in my shoe to make up for my short gimp leg, maybe that will help my back pain. Gripboard bash events. Monkey DL 135x5 225x5 315x1 365x1 405x1 miss, dropped on lock 405x1 got it 425x1 miss, dropped on lock thats a fun lift I have never done before. 1 arm clean, Right only for contest 135x1 155x1 switched to my bar that is unbent, first 2 were tough with my bowed bar 175x1 missed out front 175x1 got it real strong 205x1 missed, high pulled but couldn't get under fast enough 205x1 not as close 205x1, did this one "milo" squat style, like a 1 arm pull in, don't know if that counts 185x1 missed, racked it but off center 185x1 missed out front, seriously bent my wrist back 185x1 spun out of hand, grip is gone. better quit Stretched my hamstrings and hips good, no wonder my back hurts. My hamstrings are tight! Next day, wrist sure hurts now! Should be alright in a few. May do some truck pulls or something today, no wrist involvement. Will do grippers and pinch on Friday. Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 16, 2004 Author Share Posted August 16, 2004 Friday 8/13/04 Stretch and jump rope. Squat with belt and more PL style stance. 135x10 225x10 315x5 felt easy and strong 315x2 just to show wife, says depth is ok leg ext 20lb x 40 leg curl 20lb x 40 did these in an attempt to get in better shape and not just tear myself up Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 16, 2004 Author Share Posted August 16, 2004 (edited) Sunday 8/15/04 Gripboard bash event time Pinch grip - 2 hands 90x1,110x1 140x0x4 130x1 150x0 added weight to 2 45s with a 2" loading pin. Just couldn't get more. 130 came up like nothing, anymore was glued to the ground it seemed. Cracked 140 twice after resting and psyching up but just wouldn't go. Oh well, first ever time to do this. Grippers Tx3 L/R 1x3 L/R 2x3 R, PR so nearly 4 2x1 L so nearly 2, would have been a PR 2x2 R 2x1 L 2x1x5 R 2x1 L 2x4 close attempted singles L 10 total reps with the 2 Right is a big PR Log press wood log x 10 200x3 200x1 250x0 out front, regrip no rest 250x0 out front 250x1 PR got it over my head and locked it out 240x1x4 singles, felt good, could have done a few more I'm sure but felt my left low back twinge so I called it quits here. 250 is a PR and I did my old PR for 4 singles. Wore a belt this time and I pinched the crap out of my stomach. Also, makes it much harder to clean with the buckle in front. Put the buckle in back and made the 250/240 was using too much energy cleaning it before. DB shoulder press 50x10 WU 70x15 wait 45s 70x12 still not quite back to 2 sets of 15 with little rest Atlas stone crunches BW x 15 BW x 10, man my abs are weak, no wonder I've got back pain. Edited August 16, 2004 by MikeP Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 16, 2004 Share Posted August 16, 2004 Nice pressing work. Are those strict presses, push presses or jerks? Either way nice job. Cool log too. Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 16, 2004 Author Share Posted August 16, 2004 Thanks. They don't meet the OL rules for a jerk so I guess you would call them push presses with a leg split. Or you could call them pressed out jerks. Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 27, 2004 Author Share Posted August 27, 2004 Tuesday 8/17/04 Squat 135x10 w/belt 225x10 & wrist wraps 315x5x2 Reverse Hypers BWx15x2 Leg Ext 25#x40 Leg Curls 25#x40 Nailed a 60d DO w/nylon #2x1 right #2x0 left, very close Sunday 8/22/04 Deadlift w/double overhand grip 135x10 225x8 315x8 405x4 w/belt 405x6 w/belt straps 405x10 w/belt straps Stones 220x1 wore new leather sleeves, very slick, put on some tacky. better, more like chalked skin. not too much but enough you get some stick. 220x5 up/down fast 280x5 up/down fast first 3, catch breath and do last 2 fast Felt pretty good, no back pain this workout or last couple days. Was gonna do some upper body thurs/fri or so but was on the road and didn't fit it in. Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 27, 2004 Author Share Posted August 27, 2004 (edited) Wed 8/25/04 Bending Double overhand folding style w/nylon 1/4" CRS x 6" x 2 warmup 60d x 1 warmup 6" G5 x 1, first ever. PR 6" G5 x 1, pretty easy again. #2 by lots of reps total, best was 2 reps right/1 left. Still short on the last 1/8" always. Will get the filed 2 from Austin and a choker and will fix that problem. Good bending, could have done lots more but was late. Thurs 8/26/04 Power Clean 135x10x2 185x3 225x5singles Felt pretty good, left knee hurting a little Log Press, ultra strict. With belt & wrist wraps. Woodx10 warmup 200lbx2 Little ragged, still a warmup. 200lbx3 Felt solid. 200lbx2 Slow lockout. 200lbx3 Best set. Last set felt best, could have done another rep. Was shooting for 10 total reps and thought I would have to get 3 singles to finish it up but the 1st went up so easy I did another then another. Was good press form. Edited August 27, 2004 by MikeP Quote Link to comment Share on other sites More sharing options...
jad Posted August 27, 2004 Share Posted August 27, 2004 Nice log, keep up the good work! Quote Link to comment Share on other sites More sharing options...
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