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Old 12-20-2012, 01:27 AM   #201
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Quote:
Originally Posted by MikeM View Post
JBPP week 4

Squat:
6x 230
3x 6x 275 (BooYeah!!!! No itty bitty plates for me!! HA! Until next week anyway.)

Wide Stance Squats:
4x 8x 185 (whew!)

Bulgarian Torture Split Squats:
4x 10x BW each leg
Amazing progression Mike .... As JB said 375 will fall at the end / before end of this cycle ...
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Old 12-20-2012, 12:56 PM   #202
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Big lesson for the legs mike.
Well done on the work so far.
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Old 12-20-2012, 04:41 PM   #203
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Yeah, big lesson for the mind too, Markie. I need to keep that confidence going.

Thanks Ravi, Hunter, and JB. 375 will be awesome! Your point about progression made me think too. You know in January this year, my 1 rep max was 280ish! 305 was my max in March at my first meet. To think now I maybe will do 375+ by March a year later? Man, I'd have never believed it back then.

Good point D!! I noticed my right leg had a lot harder time than my left. Granted the right has the bad ankle, but still. I clearly have imbalances and maybe need to do more single leg stuff to figure out what and then address it. Thanks.

OK, workmanlike day today. My wrists and forearms are all banged up. I need my wrist wraps, Santa!! And the low bar squatting is jacking them up a little too. Christmas can't get here soon enough!

Pressed for time, so just a basic rowing and band warmup

CGBP:
10x 185, 195, 200
9x 205 (just ran out of gas)

Kaz Press:
4x 10x 70+EZ bar (most sets more than 10 reps, still trying to figure this thing out)
ss w/ 4x 15x 150 Lat Pulldowns

Hammers:
4x 20x 23

Done in like 35 min.
Finished with tricep and chest stretches, then some full body stretching and squat sits as pretty much everything hurts from those squats yesterday.

CGBP 9x 205:
Kaz Press:
Kaz another view:

The probably bastardized Kaz presses I'm doing do work as they fire up your triceps, but they really are not that hard. I could add more weight to them. Only at the very bottom do they get super hard, but once the bar gets moving it rapidly gets easier until you hit the bottom again.

Probably much ado about nothing though. Triceps are fried which is probably all JB cares about anyway!

OK, so very unlikey to hit deadlifts tomorrow, which means a Saturday night deadlift-a-thon. Hopefully, the extra day rest will help with the little aches and pains I got going on. I'm planning on something BIG on the bar Saturday night. Fingers crossed.

JB, I'll start week 5 the day after Christmas. Thanks for this program. It's an awesome gift so far.
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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; 12-20-2012 at 05:02 PM.
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Old 12-20-2012, 04:46 PM   #204
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Get after that deadlift Mike and your always going to hurt as you get stronger.
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Old 12-20-2012, 05:24 PM   #205
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Great workout Mike! Stronger and stronger!!!
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Old 12-20-2012, 06:50 PM   #206
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Quote:
just ran out of gas)
That simply means that next workout will be a bulldozer session
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Old 12-21-2012, 12:38 AM   #207
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I think you are going to be pleasantly surprised on max week at the end of this cycle for all 3 lifts. Your putting in excellent work.
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Old 12-21-2012, 01:08 AM   #208
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CGBP:
10x 185, 195, 200 9x 205 (just ran out of gas)

Kaz Press:
4x 10x 70+EZ bar (most sets more than 10 reps, still trying to figure this thing out)
ss w/ 4x 15x 150 Lat Pulldowns
Strong numbers Mike ... get some rest, eat and smash the deadlifts ...
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Old 12-21-2012, 01:35 AM   #209
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Ooohhhh, well played Miked. I reminded you of my deadlift weakness and you doubled down with the pressure. No mention of my obvious bench and squat progress, just what deadlifts have you done lately. "Hey, it's your worst lift, so that's the key dumbass!" So, just for you I will empty the tank. Whatever happens happens. Saturday will be all I have, might just sleep right there on the garage floor rather than try to slink upstairs.

Just kidding Mike! Well, not about the effort. I'm gonna bring it.

Thanks Ravi and Hunter, I am getting better, so are you too, I might add. Must be something about pushing yourself that seems to work.

Thanks Squatter and BtB. I'm going to push it all the way next session, and Jimbo, I'm pretty sure I'm adding about 75 lbs to my total at leastin this 12 week cycle. Could easily be more if I get my head right.

Man, a couple more cycles like this and I can retire. 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

Last edited by MikeM; 12-21-2012 at 01:44 AM.
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Old 12-21-2012, 09:41 AM   #210
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Thanks for the video of the kaz press, had no idea what they were

Great work rate and progress mike.
Get after them deads on saturday
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