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Old 04-12-2013, 05:39 PM   #1
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
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Default Mike's Strength and Conditioning log

OK, so I still feel like hammered sh*t, but it's getting a lot better and it's time to get back to work. I'm going to start and old school linear progression routine next week which I am looking forward to. But, I am also going to be adding in some conditioning and mobility stuff as well, so new log started today.

Warmups: Shoulder, hip, leg, and back stuff, then a mobility circuit to get everything loosened up. I found the mobility circuit on Juggernaut today (Molly Galbraith) and it's exactly what I think I need to be doing because I notice the stronger I get, the more my joints seem to tighten up, and I am not recovering as efficiently as I should be so I think this will help. Also, my conditioning sucks and I don't want to be be strong as hell, but winded walking up the stairs and barely able to touch my toes or scratch behind my ears.

Squat:
2x 15x 135

Bench:
3x 15x 135

Deadlift:
2x 10x 225

Circuit 3x:
10 Assisted pullups (medium band under feet, no help at top)
10 pushups
Empty sled drag 30 yds or so (forward, backward, push)
That circuit was brutal btw.

Back yoga to finish.

There you go. Goals are still to hit 1100 and maybe see some abs, but mostly to get stronger and still be able to move around like an athlete instead of a decrepit old man.
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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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