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Old 12-08-2012, 03:07 PM   #141
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Thanks fellas. Feeling it today.

Sorry JB, bit of a clanger today. I was beat up going in and just wanted to hit the Rack Pulls, but only managed one serious set. Ribs and back sore, everything felt heavy, just didn't push through it.

Swings for warmups

Knee High Rack Pulls:
5s up to 275
6x 315

That's it. I could have dropped the weight I guess, but honestly. I was just done.

Extra rest this weekend. I'll be ready for next week. Just a bad day at the office.
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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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Old 12-08-2012, 04:10 PM   #142
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Got in,worked,left. Hope you feel 100% rest up Mike!
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Old 12-08-2012, 07:36 PM   #143
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Strong Mike. I see you driving that head back. Lockouts look solid.
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Old 12-08-2012, 07:49 PM   #144
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Thanks Elite.

So I've given this some thought today and I'm thinking the main reason for feeling so beat up was my sore midsection from that Ab workout on Squat day. And my low back was dinged up because of those badly done GMs too. Back didn't hurt then, but from the first set today my back was complaining. Then mentally I had a lot of other little things catch up with me being really busy lately, sick kids, wife working really late every day, not great sleep, etc.

There you go. Just gotta keep working at it. I'll get there.

edit: Thanks BtB. That has beena focus of mine lately, so good to see it's going well.
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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

Last edited by MikeM; 12-08-2012 at 07:51 PM.
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Old 12-08-2012, 08:53 PM   #145
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Quote:
Originally Posted by MikeM View Post
Thanks fellas. Feeling it today.

Sorry JB, bit of a clanger today. I was beat up going in and just wanted to hit the Rack Pulls, but only managed one serious set. Ribs and back sore, everything felt heavy, just didn't push through it.

Swings for warmups

Knee High Rack Pulls:
5s up to 275
6x 315
MVI 6658 - YouTube

That's it. I could have dropped the weight I guess, but honestly. I was just done.

Extra rest this weekend. I'll be ready for next week. Just a bad day at the office.
We talked about this in the beginning. Days like this happen. You did the right thing. I have had days where I started to warm up, picked my stuff up and walked right out the gym. Rest, get ready for next week. I will email you next weeks plan.
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Old 12-08-2012, 08:55 PM   #146
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Also if you think the ab volume is too much, lets tapper it down some. Just know that is going to be an area that we need to hit. Its not about abs as much is it is about core. Good mornings, squats with out the belt, things like that will help. We can always sup in a few light sets of those rather than weighted ab movements.
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Old 12-08-2012, 09:03 PM   #147
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Thanks JB.

I was thinking we need to do more core stuff, maybe some every day. Obviously it's a problem if my middle is still sore days later. Granted I have never hit them that hard all at once so there was a learning curve there too.

However, I have been doing some research and found out I should be stretching my core after workouts and then they don't get so sore.
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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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Old 12-08-2012, 09:37 PM   #148
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Just saw your question about maybe having weak tris. Hard to tell at this point, but to be honest you can prob handle 300lbs off the 2board right now.
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Old 12-08-2012, 09:41 PM   #149
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Great work Mike! Not your best day, we all have them! Heal up and crush it next time!!!
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Old 12-08-2012, 09:51 PM   #150
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Thanks Ace

Actually JB. I think I was just surprised by how hard those board presses were because they were new to me and I didn't know what I was doing at first.

I'm also used to lowering the bar fairly quickly but I was afraid to do that with the board there. So lowerinng slow put me under strain just that little bit longer that it worked me more than I thought it would.

I think once I get the hang of them, I will be just fine.

I did have trouble washing my hair and scratching my nose today though! HaHa!
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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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