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Old 05-09-2012, 01:33 PM   #118
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
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JB, my next meet might be in Boston or Richmond Va! Much more on that later, but my wife has offers in both cities that we might not be able to pass up. So, might be moving real soon. We'll see.

Thanks, fellas! Thanks for the prime rib craving Jimbo! Feeling way better today and I had a blast at the gym. Gonna pay for it like I did after Monday's gun show! Seriously, almost burst into tears pushing the mower uphill Tuesday!! Today was a back fest after the deload weights.

Wednesday, Cycle 1 week 4

Warmups: rowing and swings 2x 10x 20 some arm and leg stuff

OHP:
5x 85, 95, 100

Front Squat:
3x 3x 115

Hang C+P:
1x 125, 130, 140

Deadlift:
5x 195, 210, 225

Power Shrugs (borrowed straps):
20x 225
12x 315 (like a 60 pound PR!)

Chinups: 3x 3
Dips: 3x 6

DB Row: 8x 75, each arm (grip failed, gotta get me some straps!!)

Hammers: 3x 10x 25
ss w/ Plank: 3x 30-40 sec.

DB Shrugs: 12x 100's (grip again, but huge PR) No hip action on these.

Glute Raise off bench:
12x 110DB (PR), with a 2-3 sec. hold each rep too.

OK. I'm sold on getting some straps! Those power shrugs were awesome! I do them like the top of a clean. Some hip dip, then big shrug at extension.

Traps and middle back are gonna hurt tomorrow, but damn today was fun!

Going to start adding in more direct glute work. Been reading about it. Can't hurt. We'll see.

Anyway, good times. Now to see what mischief you all have been up to.
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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
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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
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