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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
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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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