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Old 01-17-2013, 09:18 AM   #341
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Damn Mike that is some GREAT squatting right there!!! Congratz on the huge PR!!
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Old 01-17-2013, 10:00 AM   #342
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Congrats on that squat PR, 3pps 5RM where I am, kg's have there benefits.
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Old 01-18-2013, 05:20 PM   #343
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Thanks fellas!! I appreciate all the support.

Wild day today. I smushed bench auxillary and deadlift day together and I am surprised by the results.

JBPP week 6 finished

warmups: usual arm and shoulder stuff, lat pulls etc.

CGBP:
6x 205, 215, 225
5x 235 (just missed last rep)

EZ Skulls:
4x 10x 50+EZ
ss w/ 4x 10x 33DB Hammers

Worked on my bench set up, and it's clear I've been neglecting my leg drive and lower body tightness. Still more work to do though.

6x 225:
5x 235:
A vid to compare to my avatar after the bicep tricep supersets!:

Anyway, felt great afterward and since I am going to the AAU World Powerlifting Championship Powerlifting meet here in Richmond this weekend, I figured I'd get back day out of the way today, so I wouldn't be rushing around tomorrow. I'll post that in another reply.
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Old 01-18-2013, 05:33 PM   #344
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Great workout Mike! Looking big bud! Keep workin hard and have fun at the meet!!!
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Old 01-18-2013, 05:41 PM   #345
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Second session right after bench stuff.
JB, it was no problem combining these two days btw. If you wanted to make this a 3 day program, you could pretty easily.

As mentioned, I felt great so just pushed right into deadlifts. I was already warmed up, so what the hell. I expected a little drop off, but honestly I got stronger as I went along.

ANyway, big news is the rack pulls. I just crushed them. I have no idea why.

Knee High Rack Pulls:
4x 315, 335, 365, 385, 425!
2x 455!! WTF!!?

Stiff Deadlifts:
6x 225, 235, 245, 245 (didn't push last set, was doing these beltless and didn't want to do myself a mischief as low back was getting pretty well maxed out)

OK, I did these with the bar in front of my knees, not above, and it was pretty accurate to my form from the floor WHEN I KEEP MY HIPS DOWN! So clearly I can pull a hell of a lot more weight if I can figure out why I have so much trouble right at shin height and shoot my hips up.

Anyway, I'd say we don't need to work at this height anymore JB!

4x 335:
4x 365:
4x 385:
4x 425:
2x 455:

There you go. Was not expecting that! Don't know what to make of it either.
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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
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Old 01-18-2013, 07:27 PM   #346
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Quote:
ANyway, big news is the rack pulls. I just crushed them. I have no idea why.
Finding your groove. That's nice to see.
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Old 01-19-2013, 05:16 AM   #347
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Wow, great squat PR Mike. Your arms are blowing up and you killed the rack pulls because you're awesome. Now, it's time for the abs
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Old 01-19-2013, 06:42 AM   #348
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Quote:
Originally Posted by MikeM View Post
JBPP week 6 finished

CGBP:
6x 205, 215, 225 5x 235 (just missed last rep)

EZ Skulls:
4x 10x 50+EZ
ss w/ 4x 10x 33DB Hammers
those CGBP are HEAVY mike ... great going ...
Arms looked bigger and you can notice the difference in bi peak ...

Quote:
Originally Posted by MikeM View Post
Knee High Rack Pulls:
4x 315, 335, 365, 385, 425! 2x 455!! WTF!!?

Stiff Deadlifts:
6x 225, 235, 245, 245
Amazing strength Mike ... very very strong stuff ...
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Old 01-19-2013, 07:35 AM   #349
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Murdered them pulls big Mike.
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Old 01-19-2013, 10:28 AM   #350
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Awesome rack pulls Mike!! I am the opposite - my rack pull is weaker than my deadlift. I reckon that means your dead is back dominant and mine is quad or lower body.
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