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Old 01-10-2013, 10:33 AM   #291
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EXCELLENT progress Mike !!
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Old 01-10-2013, 06:08 PM   #292
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Thanks Moe!

Boy, I got gobsmacked today! I was not prepapred for how freaking HARD today's presses were. JB, seems like that's a weakness right there! A lack of shoulder strength. I was not 100% and I've never done seated presses before, but goodness everything was freaking heavy today.

JBPP week 5

warmups: rowing and a lot of shoulder and arm mobility band stuff

Seated BNP:
8x 115 (I thought this was going to be my last warmup set. Uh, no.)
8x 125 (Default PR, but I'm a little surprised this was so much harder than standing OHP)

Seated Military:
8x 115
7x 125 (Default PR too)

Seated Arnold Press, these went downhill fast after a promising beginning:
30s x 15, 12
23s x 15
18sx 15

Band Face Pulls, medium:
4x 15

Bent over Reverse Flys, with a little english as the sets went on:
4x 15x 23

View the carnage if you like.

BNP 8x 115:
BNP 8x 125:
Military 8x 115:
Military 6x 125:
Arnolds with 30s, and watching them now, I didn't even lock out the last few of these so not as good as I thought:

Now I can make some excuses and whatnot, but honestly, that's a lack of shoulder strength right there. Chalk that up as something to work on JB.

Deadlifts tomorrow. Not going to take those lightly! I'm going to assume they are going to kick my ass. Maybe that'll help.

There you go. I've been wicked busy too, but I'll be around in logs tonite and tomorrow as my schedule is easing up considerably the next few days.
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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.

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Last edited by MikeM; 01-10-2013 at 10:12 PM.
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Old 01-10-2013, 06:13 PM   #293
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Good job Mike, seated without back support is tough!

Apparently Savickas has a behind the neck variation where he does them on the floor with his legs straight out infront of him. Savickas Press.
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Old 01-10-2013, 07:38 PM   #294
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Weakness found Mike. Kill that weakness dead.

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Originally Posted by Fazc View Post
Good job Mike, seated without back support is tough!

Apparently Savickas has a behind the neck variation where he does them on the floor with his legs straight out infront of him. Savickas Press.
That used to be a pretty popular variation around here with a few guys.
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Old 01-10-2013, 10:02 PM   #295
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Awesome shoulder annihilation Mike Great session!
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Old 01-12-2013, 07:02 PM   #296
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Thanks fellas! I have a bit more perspective on those lifts now as I didn't realize no back support makes such a difference. Also, 125 BNP for 8 is pretty good for me and is a PR although I didn't realize it at the time. And doing those BNP just wiped out my stamina for the military. The initial reps were pretty strong, it was the later reps that were just pitiful. That's a stamina issue. I do want to bring those numbers up though. No way they are good enough considering what I can bench.

Anyway, had FUN today! I was busy and sore on Friday, so I put off back day until today and since I had some extra rest and it was a speed day anyway, I decided to add in some Power Snatches!

JBPP week 5

warmups: band shoulder and arm stuff, multiple sets of 12 Lat Pulldowns with 150, wood bar dislocations

Power Snatch:
6x 1x 95
4x 1x 115
1x 125
1x 135 (PR)
0x 155, 145, 145 (close on the 145s! Just wasn't dropping under bar enough)

Snatch Grip Speed Deadlifts:
2x 1x 255 (Hook Grip failed on second rep, strapped up on second set, but these were too slow anyway)
5x 5x 225 (Hook Gripped all of them, shredded my left hand!)

Heavy Rows with some cheating:
6x 205, 195 (too heavy)
3x 7x 185

2x 20x 90 Leg Extension
ss w/2x 20x 45 Leg Curls

2x 20x 90 Leg Extensions
ss w/ 2x 20x 35 Leg Curls

Also supersetted the leg stuff with KK Rows! Those were fun. Sort of like high pulls
4x 10x 155

135 P. Snatch:
155 miss
145 misses
2nd set of deadlifts with 225:
4th set:
205 Rows:
185 Rows:

There you go. Today was fun, even the shredded hand isn't that bad. Mostly just callouses that ripped off.

Good stuff. Looking forward to week 6!

Have a nice weekend everybody!

Edit: Fixed the videos! Now the missed 145s are in there.
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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; 01-13-2013 at 09:37 AM.
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Old 01-12-2013, 07:11 PM   #297
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Great workout Mike! Good to see you havin fun!!!
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Old 01-12-2013, 07:30 PM   #298
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The no back support make it a lot harder. Still was some solid numbers in my opinion though. How as the soreness the next day? Diff something we really need to focus on. We will add a little work each week, but post cycle we need to set some goals for it to bring that up to were you feel is a good spot for you.

I love the power snatches, snatch grips looks great. Just foundation work for the bigger stuff to come. For my hands, I normally take a nail file or bite them off the day before lol!
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Old 01-12-2013, 08:45 PM   #299
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Fine work Mike!! Strong pb on the powersnatch!!
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Old 01-13-2013, 09:02 AM   #300
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Quote:
Originally Posted by MikeM View Post
JBPP week 5
Seated BNP:
8x 115 (I thought this was going to be my last warmup set. Uh, no.)
8x 125 (Default PR, but I'm a little surprised this was so much harder than standing OHP)

Seated Military:
8x 115 7x 125 (Default PR too)

Seated Arnold Press, these went downhill fast after a promising beginning:
30s x 15, 12 23s x 15 18sx 15

Band Face Pulls, medium:
4x 15
Strong working Mike ... great progression ...

Quote:
Originally Posted by MikeM View Post
JBPP week 5
Pulldowns with 150, wood bar dislocations

Power Snatch:
6x 1x 95 4x 1x 115 1x 125
1x 135 (PR)
0x 155, 145, 145 (close on the 145s! Just wasn't dropping under bar enough)

Snatch Grip Speed Deadlifts:
2x 1x 255 (Hook Grip failed on second rep, strapped up on second set, but these were too slow anyway)
5x 5x 225 (Hook Gripped all of them, shredded my left hand!)

Heavy Rows with some cheating:
6x 205, 195 (too heavy)
3x 7x 185

2x 20x 90 Leg Extension
ss w/2x 20x 45 Leg Curls

2x 20x 90 Leg Extensions
ss w/ 2x 20x 35 Leg Curls

high pulls
4x 10x 155
Strong Pulls Mike ... congrats on the PR ... keep crushing the wts. buddy ...
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