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Old 05-07-2012, 01:44 PM   #112
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
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Training Exp: 4 years
Training Type: Powerlifting
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Well done Uncle Ron!

Thanks, fellas! Still sick, but getting better. Had some fun with the Deload today, did some gunwork just for Swede!

Monday, Cycle 1, week 4

Usual warmups, plus 2x2 Snatch with bar, 3x3x 95 Hang Cleans

Squat:
5x 165, 180, 195 (did them slow, no bounce, for the heck of it)

Paused Bench:
3x 5x 135 (all reps paused)
ss w/ C.S. Row 3x 10x 90

Shoulder stuff supersetted with:
Hammers 3x 10x 25, one arm bench 3x 8x 50, lying tricep ext 30x 45 plate

Finished with standing tricep push down ss w/ cable curls to failure
20x setting 8/18x setting 6
14x 8/12x 6
17x 4/16x 2

Crazy arm pump! Could barely get my arms up to get my shirt off and they're still shaking as I type this. Probably was stupid, but I just wanted to try it! Can't let Swede have all the fun all the time!

Serious eating tonight!

Oh, those one arm bench are more for core than anything else so kept my feet narrow and off arm in tight too. I expect Abs to hurt tomorrow!

There you go fun stuff today.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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