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Old 06-30-2013, 08:48 AM   #211
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nice session mike, I really like those squat and bench reps.
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Old 06-30-2013, 06:24 PM   #212
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Nice job on the rows Mike....much better than I do with them!!

Im gonna try the "Snap" on the pull like you do em!
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Old 07-01-2013, 04:18 AM   #213
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Quote:
Originally Posted by MikeM View Post
Squat: 175x 20 (whew!)
Bench: 245x 1 pause 200x 11, 6, 5 Reps met add weight
BB Rows: 155x 9, 8, 6 reps made add weight
Nice strong session Mike ... keep charging hard buddy ...
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Old 07-01-2013, 03:27 PM   #214
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Thanks BtB, OR, Lee, Ravi. That's the goal. More capacity, stronger all around rather than in just three lifts, less bodyfat, etc. I am still chasing some powerlifting goals to be sure, but I also got into weightlifting to be fitter and stronger, not just stronger.

Funny, but the advice I got was to actually eat more, but spread out more by having six smaller meals instead of two huge ones and two smaller ones. So, NO big high calorie meals, use carb cycling, and simply cut out wheat, sugar, coffee, and alcohol. SO, that's what I am doing. Started this week at 208 still, but I do feel I'm on the right track. I think I can gradually get this down into the 190s and stay there. We'll see.

Thanks Moe! Not sure you should copy me on rows! I have no idea whether I am doing them right, and I feel like I am sort of cheating to be honest, but that's the way I'm going to do them for the near future and see what happens.

Week 2,
Started adding in more bodybuilding-cardio type stuff while keeping the same basic template. Not really heavy, just high rep type stuff to get blood flowing and up the CV. The two best routines I ever did were BIG and Fazc's, so I'm adding singles to the fullbody from Fazc's and the idea of getting blood flowing to arms and legs from JB.

Warmups: Some swings to just start getting sweaty (I'm doing far less warmups and post stretching as I moved all that recovery stuff, Donnie shoulder and hip stuff, and yoga, etc. to Tuesday and Thursday which is working out nice keeping MWF workouts shorter and getting me off my ass T and Th doing something productive rather than sitting around eating crap! )

Cleans:
1x 145
5x 115 (Straight up cardio! )
Going to work these up to 3x 5 short rest, then up weight

Squat:
315x 1 (belt)
225x 12, 8, 6 (no belt, made reps, add weight)

CGBP:
225x 1 pause
190x 10, 8, 6 (reps made, add weight)

Sumo:
280x 1 (supposed to go to 315, but 280 felt pretty damn heavy!)
210x 10, 9, 6 (reps made, add weight) (I expected these to be hard, but were surprisingly easy)

Circuit:
Plank: 60 sec.
Bulgarians: 10 each leg
RDL: 135x 10
BB Curls: bar x 20
Band Pushdown: 20
(Going to work these up to 3x 10 for leg and 3x 20 for arms, then start adding weight)

Stretching and that's it. Sumos are weird. 280 was a beast to get off the floor, but 210 was easy. It's like you hit a wall with them when you go heavy for some reason.

There you go. Onward and upward.
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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
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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; 07-01-2013 at 03:29 PM.
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Old 07-01-2013, 04:07 PM   #215
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Up the gamma radiation! Moar!

Good work Mike.
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Old 07-02-2013, 01:26 AM   #216
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Looks like big changes ahead Mike, I think we are all seduced by the stronger side of things ..... I know I am four sue. Really like the oly lifts in there. It's something I would have loved to have gotten into. If I was younger I think I would try get some coaching, but I'm old and set in my ways now
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Old 07-02-2013, 02:24 AM   #217
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Quote:
Originally Posted by MikeM View Post
Week 2,
Cleans:
1x 145 5x 115 (Straight up cardio! )

Squat:
315x 1 (belt) 225x 12, 8, 6 (no belt, made reps, add weight)

CGBP:
225x 1 pause 190x 10, 8, 6 (reps made, add weight)

Sumo:
280x 1 (supposed to go to 315, but 280 felt pretty damn heavy!)
210x 10, 9, 6 (reps made, add weight) (I expected these to be hard, but were surprisingly easy)

Circuit:
Plank: 60 sec.
Bulgarians: 10 each leg
RDL: 135x 10
BB Curls: bar x 20
Band Pushdown: 20
Strong working once again Mike ... Onward and upward ... keep up the great work buddy ...
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Old 07-02-2013, 05:30 AM   #218
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Wow man, laying on that conditioning! I know what you mean on the cleans. For awhile I was doing cleans in ramping sets of 3 and it really winded me and upped my performance. Good goals, on the diet sounds like you're on the right track, cut the junk and eat good whole foods.
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Old 07-02-2013, 09:37 AM   #219
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Nice work Mike! A whole lot of reps made add weight! I like it
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Old 07-02-2013, 09:48 AM   #220
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Man, THAT was a shat-ton of work you got done.
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