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Old 05-15-2013, 05:46 PM   #71
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Thanks fellas! 425 or bust. Haha. OMP, The local Rock station here in Richmond is AWESOME.

Wasn't sure about today as my whole back was fried from the deadlifting yesterday. I was worried arching would cause it to spasm or make it painful to get set up, but after some "shouts" about the matter, I decided not to be a wuss and go ahead and see what happened. I did however use a trick I got from JB about using something to prop your back and I also used my belt for most sets. Worked great and I got better as I went along. Nice.

Just some shoulder stuff for warmups, nothing to stress my back.
No dynamic lift either.

Bench:
1x 240 pause
2x 10x 185

Pause Bench:
2x 225
4x 5x 175 (all paused and had dropped pillow and board supports, dropped belt for last set)

DB Rows:
4x 10x 75

OHP:
2x 12x 95
(I used a Rippitoe trick in that I pushed my hips forward and drove head through when it got tough. Noticeable pop off the shoulders! Got these 95s with ease.)

Pacifico Lying Extensions:
50+EZ (75?) x 15, 15, 11
(last set was steel cage death match)
ss w/ Face Pulls: 4x 20

Hammers: 2x 10x 23

Measured arms at 16 and 5/8 after this session! 20+ BF though.

Was tough at first to figure out how to get lower body tight with supports under back, but got better as I went along.

I'm going to raise my max on bench as I set it at 285, but these sets are a bit too easy I think. I don't know why bench percentages are so much easier than squat and deadlift percentages.

240 pause:
First 10x 185:
Second 10x 185:
Pause 2x 225:
Third 5x 175 paused:
Fourth 5x 175 paused:

Camera died! Wish I could have got OHP sets, but there you go. I'll do that Saturday.

I also think I'm going to work it so I have at least a day on both sides of my deadlift, so I'm not supposed to bench right after deadlifting. So, like Mon deadlift, wed bench, fri squat and saturday OHP. I've never deadlifted fiirst in the week before, so there is a learning curve here, but no question the way I arch is tough after deadlifting the day before so I need to remedy that.

Good stuff, onward and upward.
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Last edited by MikeM; 05-15-2013 at 05:50 PM.
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Old 05-15-2013, 05:50 PM   #72
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Great work Mike! I like the arch aid ! Strong stuff! Keep smashing!!!
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Old 05-16-2013, 03:46 AM   #73
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nice work mike and nice arm size
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Old 05-16-2013, 06:04 AM   #74
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Quote:
Originally Posted by MikeM View Post
Bench: 1x 240 pause 2x 10x 185
Pause Bench: 2x 225 4x 5x 175
DB Rows: 4x 10x 75
OHP: 2x 12x 95
Pacifico Lying Extensions: 50+EZ (75?) x 15, 15, 11
ss w/ Face Pulls: 4x 20
Hammers: 2x 10x 23
Measured arms at 16 and 5/8 after this session! 20+ BF though.
Strong session Mike ... Great pause work ... keep up the great work buddy ...
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Old 05-16-2013, 09:09 AM   #75
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Impressive work.

So you're a bit of an "archer" too, eh? I find extreme back work makes that experience... interesting as well.
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Old 05-16-2013, 10:48 AM   #76
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Nice work Mike! Need to throw in some more curlz for the gurlz and get dem der 17's
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Old 05-16-2013, 01:45 PM   #77
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Very long pause and an easy press. Great work.
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Old 05-16-2013, 08:22 PM   #78
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Nice session Mike...very nice!
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Old 05-17-2013, 03:34 PM   #79
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Great work Mike, keep it up!
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Old 05-17-2013, 04:55 PM   #80
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Thanks fellas!

Today was a bit of a grind. Not sure why, but I wasn't going to let it stop me from doing anything. Just made the day tougher than I expected going in. Sometimes you bite the bear and sometimes the bear bites you I guess. Today was a tie though.

Mike's Old School Plan, week 2

warmups: Jump Rope, hip and leg stuff
Dynamic: P. Cleans up to a miss at 175, 2x 135 (saving myself for challenge tomorrow)

Squat:
1x 315 (much better this week, add 5)
2x 10x 240

Pause Squat:
2x 245
4x 5x 200

Sumo Deadlift:
2x 12x 185

Core: Tornados: 3x 10 each wayx 20KB

Narrow Squat/GM, more for stretch and blood flow:
135x 6 (3+3), 5 straight, 2 each (Decided I don't like these)

Back yoga and leg stretches.

Lots of good work done, so I'm pleased. Challenge tomorrow might be brutal though. Tann might be able to keep his wool helicopter dammit.

175 miss, I'm trying to catch these lower, but obviously the margin for error gets a bit fine the more you commit to getting under the bar. I'll get it though! Now I have an upper limit to work with for now:
315:
10x 240, first set:
2x 245 Pause:
5x 200 Pause:
Sumo 12x 185:
Tornado:
Narrow/GM:

Flat soles didn't help the squatting any and you can see how inflexible my bad ankle is as the heel keeps coming up. But really I don't think these are doing what I want them to do which is stretch and get blood going. They just kind of made me feel worse afterward.

Anyway, there you go. Plowed through it. Massive eating tonite. I know it looks like I am wasting away. haha. But I am just keeping it clean and eating as much as I want. Just no crap, although I am going to have a beer tonite, maybe two, but no more than that.

Onward and upward.
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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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