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Old 07-04-2013, 08:02 PM   #231
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balanced programming, Mike!
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Old 07-05-2013, 09:24 AM   #232
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Quote:
Originally Posted by MikeM View Post
Thanks BtB, Ravi, KD, Linden!

Thanks Markie. The O-lifts as I do them aren't really hard to learn as I keep them pretty light. You could do it.

Thanks Fen. Time to get serious about eating much better and getting in shape.

Thanks OR. That day was more epic than I thought at the time. I felt a little tired at the end, but ended up sleeping 12 hours Monday nite and woke up stiff as a board. Still, that's the direction I feel I need to go in.

Moe, if you take the time to get your flexibility back and start really light and progress very slow, the quick lifts don't beat up your joints at all. It took me a year to get the flexibilty to do them (and I still struggle with that a bit) and I have added less than 25 lbs a year to cleans in over two years, but I also don't concentrate on them. They are more for cardio than anything else right now.

LtL, OMP, I'll get some video as I suspect there's some form that needs to be ironed out. I did just start doing them regularly and for sure need more reps. One thing I have noticed though is that if I arch and use leg off the floor (like I believe you are supposed to) a heavy bar is a beast to move at first, but jumps up from there. If I bend over a little and use more back, off the floor is much stronger, but the lifts grinds. Probably not good for my back either. Still, I'll video them and we'll see.

Thanks fellas.

Week 2, added in some conditioning stuff on this day too.

warmups: swings, reverse hypers, glute activation

Snatch:
0x 125 (Hit my MFing bad knee and might have bruised it. Totally pissed and stopped)

Front Squat:
1x 185 (knee wasn't having any more of these)

OHP:
135x 2
115x 9, 9, 6 (reps met, add weight)

Deadlift:
315x 1
245x 9, 6, 6 (reps met, add weight)

Circuit:
Side Bends: 10x 75
Leg Ext: 20x 90
Leg Curls: 20x 45
Assisted Pullups: 7
Dips: 8
Will work leg stuff up to 3x 20 and arm stuff up to 3x 10 then add weight.

SOme stretching and that's it.

245x 9, (315 didn't tape for some reason):
245x 9 - YouTube
245x 6, stopped when I hit a bad rep:
245x 6 - YouTube

Feel free to comment on the deadlifts. That is still my big focus for this year. Any thoughts at all are appreciated. Come to think of it, shouldda done some Sumo and filmed them. DOH!

All in all decent work. Just gotta keep working these weights up to something respectable.

Onward and upward. Enjoy the Fourth all!
Great work Mike! Think I'll do a happy dance like Super Jim for you when you smash your dead PR!!!
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Old 07-05-2013, 06:29 PM   #233
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Mike, you're too old to be missing snatches. Or something like that.

Nice deadlifts numbers.
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Old 07-06-2013, 06:05 PM   #234
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Thanks BtB.

Thanks Linden, not sure you should watch my form on deadlifts!! Not my best lift by far. Haha.

Thanks OR. Yeah, standing in between reps does up the ole cardio quotient I am starting to realize. But that's a good thing. Plus, I am certain it's the right thing for me as it locks in my low back and I have zero low back pain afterwards or even the next day. It's even helping my cleans too.

Thanks KD, I'm getting there. Still a tub of goo in the middle, but it's slowly coming down and fitness going up. We'll see.

Thanks Fen, knee is fine and no way I'm going to miss any deadlift sesions unless something is broken. Deadlift goes up this summer or I die trying (J/K sort of)

Thanks JD. Love Fullbody workouts. Now that I know how to deadlift properly, I can work it 2-3 times a week no problem. Squats and bench have always benefitted from 2-3 days a week. Things are starting to click. Still not at weights I want to be at, but moving right along.

Had a little fun today as I had plenty of time to play around.

Week 2 complete

warmups, just some rowing

Clean and Press:
165x 1 (2 presses, sad when pressing is easier than cleans, )
3x 3x 135 (1 press each clean, gasping after these)

Squat:
180x 20

Bench:
255x 1 pause
205x 12, 8, 7 (reps made, add weight, first set really should be 11 as last rep was poor form shouldn't have done it)

BB Row:
160x 10, 6, 5 (rest might have been too short, really fell off on these)

Tire flip:
0x 1
1x 1 (who hoo!!) This is way cool!!

C+P 165:
180x 20, squats are all good, high camera angle makes some look a little dicey:
255 pause:
205x 12, really 11:
First tire attempt:
First ever Tire flip!:

Tire flip will become a regular thing! That was way cool. Guy I got it from said it was 600-650. I don't think so though. But what do I know, maybe it was. Still plenty cool no matter what it weighs. Going to do a lot more strongman stuff the rest of this year though.

Pretty pleased with today. That one crappy rep on bench I shouldn't have even attempted, but other than that good stuff.

Onward and upward.

Been slacking on logs again, but I'll be back around later this weekend and catch up with you all.
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Old 07-06-2013, 10:39 PM   #235
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that tire could be ~600 lbs.

Too cool! I have a smaller tire...not a challenge to lift...until the 20th rep!
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Old 07-07-2013, 10:01 AM   #236
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That 255 bench was gravy Mike!

Working with that big tire should help lose that smaller tire
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Old 07-08-2013, 01:28 AM   #237
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A 20 rep squat set and some tyre flips, more that's cool stuff!
Im the same as you when it comes to clean and press, my press work is always easier!!
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Old 07-08-2013, 04:34 AM   #238
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Quote:
Originally Posted by MikeM View Post
Week 2 complete

Clean and Press:
165x 1 (2 presses, sad when pressing is easier than cleans, )
3x 3x 135 (1 press each clean, gasping after these)

Squat: 180x 20
Bench: 255x 1 pause 205x 12, 8, 7
BB Row: 160x 10, 6, 5

Tire flip: 0x 1 1x 1 (who hoo!!) This is way cool!!
Strong work all around Mike ... that tyre looks HEAVY ... keep smashing the wts. buddy ...
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Old 07-08-2013, 09:02 AM   #239
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Cool workout with the 20 reppers and the tire flipping. That 20 rep set was FAST! Nice job.
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Old 07-08-2013, 10:59 AM   #240
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great work on the fullbodys mike, that is some heavy ass tire flips.
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