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Old 11-26-2012, 07:19 AM   #61
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Originally Posted by MikeM View Post

Saturday, cycle 1, week 2
warmups: 2x 15 KB Swings
High Rack Pull and 5 Shrugs (2 inches above knee, beltless):
6x 1x 405 (Double Body weight! PR)
4x 1x 435 (PR, beltless and strapless, so it appears grip isn't a problem)

BBB Sets:
Low Rack Pull (2 in below knee, beltless)
5x 10x 225
great session Mike ... congrats on PRs ... keep going ...
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Old 11-26-2012, 08:33 AM   #62
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great stuff mike and some nice PRs in there
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Old 11-26-2012, 09:07 AM   #63
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All aboard the PR train!

Super work Mike.. Killing it!
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Old 11-26-2012, 10:21 AM   #64
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But, not sure about those lifts. Scooting my knees under sort of feels like cheating, I bet I could pull up 500 doing them that way. Also tried doing them by just getting tight and easing the bar up slow and just ripping it right up. Ripping it was easier, but again not sure that's the way they should be done.
Do it however you can. It's a different lift than floor pulls and you need to find that sweet spot. As long as you are getting stronger, it's all good.
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Old 11-26-2012, 05:08 PM   #65
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Thanks for the support and advice fellas! I'll get the hang of this new stuff.

Thanks Fazc. Will keep working on making them more similar to my deadlift form.

OK, so switching things up a bit and going with a program JB wrote. Still the same overall goals, but just focussing more on powerlifting. So it was Bench day today.

And let me tell you, JB. I have never been so hammered on a bench day in my life! It's been a long time since my triceps have been this smoked. I thought the DB Skulls were going to be the death of me. Almost didn't make those. Not sure I'm doing the Kaz Press right either. That seemed a little easier than maybe it should.

Anyway, ByrdBrain Powerlifting Program, Day 1

Warmups: 2x 1 min rowing, 3x 12x 100 Lat Pulldowns

Bench:
8x bar, 95, 135, 135, 170
3x 8x 190 (almost did some extra, but stayed disciplined)

CGBP:
10x 145, 155, 150, 150 (150 is about right, barely made last two reps as arms felt like they were going numb!)

DB Skullcrushers:
10x 25, 20, 20, 20 (20 about right)

Kaz Press:
10x 25s, 35s (Don't think I'm doing them right)

Hammers:
4x 10x 20 (last set to almost failure, 32 reps each arm)

Some dedicated chest and tricep and shoulder stretches afterward. Also supersetted a lot of band work for my shoulders in between all the sets today. Face pulls, pullaparts, dislocations, etc. I also am going to lacross ball my shoulder tonite, I think I have a knot in there. SOmething is a little funky, anyway. Not bad, just not quite right.

Lots of videos. I won't do this many all the time as I'm sure you're getting sick of them, but to start off I'm going to video quite a bit.

First 8x 190, not as tight as normal, but my back was spasming some from those rack pulls the other day:
Last 8x 190, belt was just to see better where I start losing my arch and tightness:
CGBP 10x 145, just because my daughter was being so cute!:
CGBP 10x 155, a little too heavy:
DB Skulls 10x 25s, this is when I began to feel like I was in trouble:
Last set, it cuts off before you get to hear me curse out JB!:
Kaz Press w/ 25s:
w/35s:

If I get those over my chin, I can feel it in my elbows. If I stay over my chest, they're too easy. SOmething isn't right I don't think.

There you go, fun day except for those Skull Crushers!
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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
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Old 11-26-2012, 05:34 PM   #66
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Great workout Mike! Would have liked the cursing JB out ! Keep workin hard!
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Old 11-26-2012, 07:37 PM   #67
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Looking strong! Great bar speed, I can see us having to adjust your bench max multiple times over this cycle!!!!

Kaz press is close. Think breaking at the elbows for a few inches, then a skull Crusher towards the collar bone. It shouldnt be a heavy lift really, we are just using it to finish getting some blood in there.

Your daughter gave me a good laugh!
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Old 11-26-2012, 07:54 PM   #68
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Triceps bottom of hell Mike,and dont hesitate to post videos.Great work! Awesome girl.
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Old 11-27-2012, 04:32 PM   #69
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Thanks ED, Quad hell today. Holy COW.

Thanks JB, that's good to hear because I think it'll be awhile before we're going to be adjusting my squat max.....goodness!

Thanks Hunter, camera cut off and saved JB again today!

OK, so today 26 minutes of absolute misery! I managed all the reps, but I'm telling you it was close. I can say the warmups went well! But the last 25 minutes or so were just brutal.

warmups: 2 min jump rope, 8 squat jumps, 5 each jumping mtn climbers, some dynamic hip stretches

Squat:
8x bar, bar, 135, 135
4x 160, 185
8x 200
3x 8x 230 (Oof! PR for volume though)

Circuit, about 2-3 min rest in between sets:
Squat 3x 8x 175
Leg Ext. 3x 20x 50
Leg Curl 3x 20x 25

Leg stretches and foam rolling and cursing JB. J/K!

Last set of 230s, no belt, some sketchy on depth, was just happy to finish them all:
First circuit, feet too close together, had a lot of trouble with these, cut camera off to move bench and forgot to turn it back on for leg stuff too:
Last circuit:

There you go. First two days in the book. Off and running, let's see where this goes.

EDIT: Actually, now I wonder if I'm stronger than I think as I just noticed Jim started out his circuit sets with 175s too. He only squats about 100 pounds more than me, so now I'm wondering if that was a misprint, JB? Was I supposed to have started out at a lower weight with those circuit squat reps? That would have made a hell of a difference in how I felt about today. And what do you think about using a belt on those 3x 8s? Those would have been a bit easier too with a belt as 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; 11-27-2012 at 05:10 PM.
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Old 11-27-2012, 04:43 PM   #70
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Great workout Mike! Squats looked good and congrats on the PR!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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