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Old 07-22-2013, 08:39 AM   #271
Off Road
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How's things going Mike? Are you enjoying your time off?
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Old 07-23-2013, 10:43 AM   #272
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Had a great time OR thanks for asking. Thanks fellas. Back in business today.

Warmups: hip and leg stuff and some jump roping

Cleans:
1x 165
2x 5x 135 (cardio)

Squat:
315x 1 (very snappy)
245x 10, 7, 6 (reps made add weight)

CGBP:
225x 1 pause
195x 11, 8, 6 (reps made, add weight)

Sumo:
275x 1
215x 9, 7, 6 (reps made, add weight)

Circuit 2x:
Plank 60 sec., 55sec.
Bulgarians 2x 10
RDL 2x 10x 135
BB Curl 2x 20x bar
Band triceps: 2x 20

Sled pulls with straps backwards like a row
5x 25 yds

Good stuff. Felt good to get back at it. Busy week. I'll catch up with you all 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 while healthy and fit
"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
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
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Old 07-23-2013, 11:40 AM   #273
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Great W/O for the "first day back" Mike...way to move the iron!
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The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 07-23-2013, 01:30 PM   #274
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Keep up the great work Mike.
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Old 07-23-2013, 01:40 PM   #275
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Are snappy squats good?

Back at it Mike, oh yeah.
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Old 07-23-2013, 03:52 PM   #276
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I like "snappy" squats. Good to have you back giving it hell Mike.
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Old 07-23-2013, 07:27 PM   #277
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Strong first session back Mike! Looks like the time off did you some good
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Old 07-23-2013, 07:54 PM   #278
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Glad your back hammering the Iron again Mike.
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Old 07-23-2013, 08:44 PM   #279
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Thorough session!

Everyone's doing those drop back sets (heavy, then moderate for reps)!
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Old 07-24-2013, 02:25 AM   #280
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Quote:
Originally Posted by MikeM View Post
Cleans:
1x 165 2x 5x 135 (cardio)

Squat: 315x 1 (very snappy) 245x 10, 7, 6 (reps made add weight)
CGBP: 225x 1 pause 195x 11, 8, 6 (reps made, add weight)
Sumo: 275x 1 215x 9, 7, 6 (reps made, add weight)

Circuit 2x:
Plank 60 sec., 55sec.
Bulgarians 2x 10
RDL 2x 10x 135
BB Curl 2x 20x bar
Band triceps: 2x 20

Sled pulls with straps backwards like a row
5x 25 yds
Strong working Mike ... talking business as usual ... keep up the great work brother ...
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