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Old 04-16-2013, 06:57 AM   #21
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hope you get caught up!
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Old 04-16-2013, 07:56 AM   #22
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Smart man, it's always best to break things in slowly.
Good luck with schooling, I know it's not easy.
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Old 04-17-2013, 02:20 PM   #23
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Thanks fellas! Much appreciated beleive me on that. I'm getting caught up, one huge project down three smaller ones to go. Light at the end of the tunnel there.

And it suddenly hit me why I was still feeling like crap! My diet has been complete crap while I was sick and way too much empty calories since. Not enough water either. SO, I put the diet back in action, cut out the crap, more water, less coffee or other, and getting back to a regular eating pattern, all that good stuff. Now I feel much better. Less stress too, now I have an overall plan.

Was a bit pressed for time today and didn't want to rush the good stuff, so dropped the power moves today.

Warmups: Mobility circuit (I LOVE this), and a little rowing to get sweating, not hard as garage was 80+ degrees today

Squat:
2x 10x 175

Bench:
2x 10x 155

Deadlift:
2x 10x 185

still had time, but decided on a circuit instead of pushing the deadlift.

Circuit 2x :
pullups (no assist) 5, 2 (haha! pullups after rows, not so easy! )
OHP: 2x 10x 95 (butt easy)
Rows: 2x 10x 135

Man, I wonder what my OHP is right now? Those reps were nothing. Got to be close to hitting my BW, which is about 196 right now even with the crappy food lately.

The big three sets went well too. 2nd squat set was easier than first, could have done a 3rd set. Definitely could have hit a 3rd bench set (benching is so easy lately!). Deadlift might have hurt a little to push for a 3rd, but I probably could have done it. However, I probably would have started to lose form towards the end, so went with the other moves instead.

So, I should be able to hit 3x 10 for everything Friday. Then I think I'll add a bit of weight and do it all again next week. Should be caught up in life, stressfree, eating good, and itching to go into the next cycle the week after.

Enough babbling. Just good to feel good again. Hope you all are doing well. I'll catch up with you soon.
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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

Last edited by MikeM; 04-17-2013 at 02:22 PM.
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Old 04-17-2013, 03:17 PM   #24
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I can certainly vouch as to what a healthy(ier) diet can do for us more "mature" lifters. Good to know light at the end of the tunnel isn't a freight train!
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Old 04-17-2013, 05:36 PM   #25
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Great workout Mike! Glad your feeling better again!!!!!!
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Old 04-18-2013, 04:24 AM   #26
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Quote:
Originally Posted by MikeM View Post
Squat: 2x 10x 175
Bench: 2x 10x 155
Deadlift: 2x 10x 185

Circuit 2x :
pullups (no assist) 5, 2 (haha! pullups after rows, not so easy! )
OHP: 2x 10x 95 (butt easy)
Rows: 2x 10x 135
Strong working Mike ... keep up the good work ...
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Old 04-18-2013, 08:15 AM   #27
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Glad things are rockin 'n rollin' for you again. Clear up all that stress and you will be feeling even better. Love the workout, looks good. What mobility stuff are you doing?
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Old 04-18-2013, 05:07 PM   #28
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Great work man!
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Old 04-19-2013, 12:10 PM   #29
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Looking good Mike, a bw ohp is not far away at all
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Old 04-19-2013, 07:29 PM   #30
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Thanks fellas! I'm getting back on track. Obviously using pretty easy weights ( around 50% except for the power moves), but hey, I need a little building back up at this point.

OR, I use the mobility circuit in this article from juggernaut.
Conditioning: How To Do It Right - Juggernaut Training Systems - Juggernaut Training Systems

It really gets me loosened up and feeling ready to go. I do struggle a bit with that dynamic blackbird move, but it is totally worth it. As I get better and better at it, I'll add in some of the cariocas and skips and stuff you do! I do want to get more athletic and less bound up and sore all the time.

Great day today. Hit everything no trouble at all. Will do this same workout Monday, then add a little weight for wed and friday. Then I should be good to go.

Warmups: mobility and some jump roping to get sweating

P. Snatch 1x 95, 95

PC+P: up to 2x 135, 145

Deadlift: 3x 10x 185

Bench: 3x 10x 155

Squat: 3x 10x 175

BB Rows: 3x 10x 135

OHP: 3x 10x 95

Assisted Pullups: 10, 10, 7 (I am pathetic with pullups!)

Even did some yardio for an hour afterward.

I really love doing this type of workout! Reminds of when I got started. I think I'm going back to this after this next cycle of linear.
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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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