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Old 01-26-2013, 12:44 PM   #381
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Much respect Mike.
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Old 01-26-2013, 04:58 PM   #382
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Thanks Jim, yeah not much snow around these parts, so gotta take advantage of what we get. Plus, as Ravi said, it counts as cardio!!

Thanks Elite! Thanks McBeef! More win today!

So like I did last time, I'll split this up as there's a ton of video. Combining these last two sessions really isn't a problem at all, btw. It took about 2 hours 10 min today with abbreviated warmups and keeping the rest times 3 min or less.

JB Power Plan week 7 finished

warmups: a mess of lat pulls and some arm and shoulder band stuff

Arnold Press:
4x 6x 53DB
(3rd set was actually 5+1 as I lost one rep, had to hang for a second, regroup and press last one)

Mid Grip Bench, not heavy, just extra work:
4x 6x 205
ss w/ Lat Pulldowns: 4x 12 x 150

Some tricep and chest stretching

6x 53 Arnold Press, 3rd set:
6x 205, best set:
Last set:

I used this time to play around with my set up, esp. feet. I've been reading and listening to Dave Tate, and he had a point about arching less in your low back, keeping the arch in your upper back. What this does is allow you to push UP the bench easier and holds your butt down as you are aligned up the bench. It's also easier on my lower back. Now I know it doesn't look massively different, but even a little better angle from feet to shoulders really helps my low back. Oh, and dumped the weightlifting shoes as my bench is already low to ground, don't need to that extra height in the shoes like I used to with a taller bench.

Anyway, there you go. 10 min break, then on to Rack Pulls!
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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; 01-26-2013 at 05:22 PM.
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Old 01-26-2013, 05:19 PM   #383
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Just some swings to get myself limbered up for deadlifting as I was already warm.

Lowest pin Rack Pull, this has been my hardest height, CRUSHED it today:
4x 335, 345, 350
2x 365
1x 385

RDL, have no idea how to do these apparently:
4x 5x 245

Just some hamstring stretching and back yoga to finish.

4x 335:
4x 345:
4x 350:
2x 365:
1x 385:

I threw in some shrugs to finish just for the hell of it.

RDLs, not so pretty:
5x 245, tried to be explosive, probably shouldn't have:
5x 245:

So for the last three sets I tried keeping legs straighter and stiffer. It is harder that way. Still, you guys will sort me out. Just never did these before really.

There you go massively confident with almost everything lately. I feel great.

Have great weekend everybody!
I'm back in grad school with a couple classes I need to get recertified, so I haven't been around your logs as much, I'll try to do better with that.
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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 01-26-2013, 05:22 PM   #384
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Great workout Mike! Holy session!!! Why stop there? Just do the whole weeks workouts in one day....superman! jk Glad everything is going great, keep workin hard!!!
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Old 01-26-2013, 10:03 PM   #385
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That 385 was fabtabulous. Great work.
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Old 01-26-2013, 10:14 PM   #386
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Mike what is your biggest deadlift? Most people pull more from the floor than they do from the spot your 1st pin is!
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Old 01-27-2013, 07:36 PM   #387
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Quote:
Originally Posted by J_Byrd View Post
Mike what is your biggest deadlift? Most people pull more from the floor than they do from the spot your 1st pin is!
370 is my best from the floor!! I got 385 to my just below my knees before Christmas, but missed it.

That's why I'm excited about my deadlift showing some improvement lately and getting that 385 off the pins pretty easily! That height has always been the toughest for me, but it felt good yesterday.

My deadlift really hasn't moved up in a while, but I think it will jump soon if the last couple weeks mean anything.
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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 01-28-2013, 01:20 AM   #388
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Quote:
Originally Posted by MikeM View Post
JB Power Plan week 7 finished

Arnold Press:
4x 6x 53DB

Mid Grip Bench, not heavy, just extra work:
4x 6x 205
ss w/ Lat Pulldowns: 4x 12 x 150
Some tricep and chest stretching
Nice session MIke ... We must learn something new everyday ... keep going buddy ...

Quote:
Originally Posted by MikeM View Post
4x 335, 345, 350 2x 365 1x 385

RDL, have no idea how to do these apparently:
4x 5x 245
Strong very strong session Mike ... keep progressing ...
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Old 01-28-2013, 06:14 PM   #389
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Thanks Ravi! Add board presses to the list of things to learn! Damn things just feel so awkward.

Good day today anyway though. Main bench work was EASY. Bench is back on track again I think. We'll see.

JB Power Plan week 8

Bench, easy:
2x 260 (PR)
1x 275 (ties PR)

2 Board, not so easy :
1x 275, 295
0x 305 (lost it on the way down for chrissakes!)

Pause Bench:
6x 205, 195, 185, 175 (try this as a finisher as a finisher someday!)
ss w/ 5x 15x 150 Lat Pulldowns

2x 260, could have tripled it easily:
1x 275
1x 295:
0x 305:
6x 205:

So well pleased with my bench overall.

Not sure about board presses though. I normally lower fairly quickly, but I just don't do that when the board is there for some reason. I lower like an old man easing into a hot bath and then I get off line and in trouble. They also make my biceps sore. I don't really feel them in my triceps at all.

JB, I think if we're going to use them again, we should either do them first and warmup using them to get a groove with them. Or lower the weight and increase the reps a bit.

Anyway, there you go. I love that 275 was easy! Not letting anything spoil that thought.

Also, I am just buried in grad school stuff at the moment. I will get around in logs later in the week. Sorry about not keeping up. Just the nature of the beast at the moment.
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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 01-28-2013, 07:02 PM   #390
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Mike it looked like you could have hit 5-6-7 reps with that.
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