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Old 07-10-2013, 03:48 AM   #251
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Great work as usual ... do we see another strongman competitor here ... Keep pushing your limits buddy ...
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Old 07-10-2013, 03:20 PM   #252
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Thanks KD. I figured that would be funny! The kids get a kick out of watching that sled video and they had already seen it live.

Thanks OR. Laps, then weight. Sounds good. I'm going to mix in some slow heavy ones on recovery days. Wendler and a few others think it's a good idea, and with my bad ankle consecutive days "sprinting" is out of the question. Give me an idea of your once a month destruction session?

Thanks Moe, Tom, Ravi. Sled, Strongman, bodybuilding sets to finish. Whatever it takes to drop some fat and get into better shape. Fat isn't helping lift any, so might as well look like I have some muscle.

Mixed feeling about today. Totally embarrassing effort in the OH challenge as you will see, but very good deadlifting, which I am very pleased with. Man, I got zero shoulder strength! Only excuse I can make is I front squatted first which dinged the shoulders a little, but that's a pitiful excuse anyway. Oh well, just got to keep working on them shoulders. More volume probably.

Deads felt very snappy today, though!! I know I'm on the right track now. I want to push that single to be as fast as possible, then nudge it up and start over, as well as keep pushing the rep goal sets. I feel very good about deadlifts going forward.

ANyway, week 3

warmups: Rowing and some shoulder and hip stuff

Snatch:
95x 8-9 singles, just working form and getting loose

Front Squat:
1x 185
3x 3x 155 (lowered volume some to work on better form)

OHP:
155x 1 (75%) (Son, I am disappoint)
105x 15 (50%) (Still pretty weak)

Deadlift:
315x 1 (easy and fast as it should be)
250x 10, 7, 5 (reps made, add weight)

Empty Sled Push:
5x 25 yds or so

No accessory as I'm feeling a little beat up and this was running long anyway. Deload next week.

155:
105x 15:
315:
250x 10, camera cut off at 8:


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
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; 07-10-2013 at 10:15 PM.
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Old 07-10-2013, 03:37 PM   #253
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Nice session Mike!
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Old 07-10-2013, 04:41 PM   #254
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did I hear some singing in there???

You need to try out for American Idol Mike.....
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Old 07-11-2013, 09:04 AM   #255
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Quote:
Originally Posted by MikeM View Post
Thanks OR. Laps, then weight. Sounds good. I'm going to mix in some slow heavy ones on recovery days. Wendler and a few others think it's a good idea, and with my bad ankle consecutive days "sprinting" is out of the question. Give me an idea of your once a month destruction session?
Yes, I will build up from 6 laps to 10 laps with a certain weight, and then when I get all the laps completed I'll add more weight and reduce the laps to 6 again, then work back up to 10 again.

A good challenge session, I call Prowler Hell. Throw on enough weight to make that Prowler/Sled weigh 200 lbs. For full-sized Prowlers that's an extra 90 lbs. For lighter sleds like the one I used to have, that may be 180 lbs. Now push for 40 yard laps and try to get 10 laps completed as fast as possible. Rest very little between laps and keep moving. Currently, I will walk a 40 yard distance (20 up and 20 back) between laps and never quit moving. My goal is to be able to do push-ups or burpees between pushes. Now THAT'S gonna suck!

Quote:
Originally Posted by MikeM View Post
Totally embarrassing effort in the OH challenge.
Don't be embarrassed, you smoked that rep and next time it will be two reps. 75% for us larger guys is a lot of weight and high reps take a lot of practice. You Smashed It Mike, hold your head up.
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Old 07-11-2013, 12:14 PM   #256
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Lots of fight and heart in those presses!

105x15 after 155x1? That's 15 reps with 68% after a max....pretty outstanding!
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Old 07-12-2013, 12:57 AM   #257
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Nice session Mike ... keep going brother ...
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Old 07-12-2013, 09:02 AM   #258
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Nice pulls Mike! That 315 looked like a 135 warmup !
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Old 07-13-2013, 01:05 PM   #259
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10 gallons of sweat.
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Old 07-13-2013, 07:34 PM   #260
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Thanks fellas! Yeah, brutal humidity around here lately BtB, been sweating like a farm animal.

Thanks Mike, Moe, Ravi, KD. I'm feeling really good about my deadlifts lately.

Thanks OR, JD! I'm not really as down about those OHs as I sounded. I just expected to do much better given the way my bench is improving, but I shouldn't be surprised as I really don't push that lift very hard. Volume should fix that, though.

However, I am in serious need of a deload. Tried to squat today, head wasn't in it, pinched a finger between two plates and got a wicked blood blister. Just got disgusted with the whole operation and called it off.

A couple light days next week and a trip to see my sister in PA for a couple days, then back to work the week after.

Have a great weekend everybody!
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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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