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Old 05-17-2013, 08:11 PM   #81
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Old 05-18-2013, 02:46 AM   #82
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Quote:
Originally Posted by MikeM View Post
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:
175 miss - YouTube
315:
315 - YouTube
10x 240, first set:
10x 240 - YouTube
2x 245 Pause:
2x 245 Pause - YouTube
5x 200 Pause:
5x 200 Paused - YouTube
Sumo 12x 185:
12x 185 - YouTube
Tornado:
Tornado w/ 20KB - YouTube
Narrow/GM:
Narrow/GM Combo - YouTube

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.
Great work Mike! Way to punch hat bear in the face! Beer is a good reward for all that work! Smash on!
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Old 05-18-2013, 04:12 AM   #83
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Quote:
Originally Posted by MikeM View Post
Mike's Old School Plan, week 2
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)
Strong session Mike ... Keep up the good work buddy ...
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Old 05-18-2013, 10:31 AM   #84
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Quote:
Originally Posted by MikeM View Post

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



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.
Great attitude!

Recently found ankle flexibility problems too. Started standing in front of a wall one foot back for support the other a few inches away from the wall. With the foot a few inches away from the wall you bend the knee till it touches the wall and hold till the ligament realizes its needs to adapt. Repeat if needed. Just continue to move your foot away from the wall further till you reach your goal. You can stretch the other ankle if needed but in my case the limber one has a range double the one I broke years ago.

Great training always like coming in here seeing your progress.
Keep pushing.
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Old 05-18-2013, 04:57 PM   #85
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Thanks fellas!

Thanks OMP! My bad ankle got shattered in a soccer game when I was 17, never did come back together right and it's steadily gotten worse over time even with a couple surgeries. Now it's osteo arthritis and 30% range of motion. I do quite a bit of various stretches to hang on to the range I have, but it won't get any better, to many bone spurs and junk in there so at a certain point I'm just grinding bone on bone, the ligaments aren't really the problem.

Last year my orthopedist said I'm going to need an ankle replacement at some point. I was stunned! So, I am putting off that day like I don't know what! Still, thanks for the ideas. I always look for different stuff to do to hit it from different angles. So I'll try those and see how it goes.

Well, I'm realizing I have been slacking on shoulder day so I need to get that going again. I haven't actually pressed OH in almost two months and it shows. For as much as I bench, I have pitiful shoulder strength in my opinion. Time to remedy that!

Tough day at the office today as those KB tornados really did a number on my core! Felt like my ribcage was just a loose collection of parts!

Mike's Old School Plan, week 2 in the books

warmups: Band shoulder and arm stuff to loosen up

OHP:
1x 155 (suprised I struggled a bit with this, I was expecting to max around 175-80, but I wouldn't have got much more today, sore ribs didn't help)
2x 10x 110

Incline:
2x 145 (pitiful)
4x 5x 115 (embarassing really)

BB Rows:
4x 10x 150 (bump this up a little next time)

Bench:
2x 12x 145 (thought I would get 20 on second set, but shoulder clicked out)

2 Giant sets, no rest in between exercises, but 2 min between sets:
Rear raise: 10x 20, 20
Side Raise: 5x 20, 20 (bad shoulder doesn't like these, need to work this up slowly)
Front raise: 10x 20, 20
Hammers: 23x 20, 20
Band pushdowns: 20, 20

Decent all in all, but this day needs to improve.

10x 110:
2x 145:
5x 115:
15x 145:

There you go. Definitely some things to work on with shoulder day.
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Last edited by MikeM; 05-18-2013 at 05:00 PM.
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Old 05-19-2013, 12:41 PM   #86
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No more shoulder slacking. Go get 200 on those OHPs. I know you have it in you. Your 10 rep set looked pretty smooth. Nice work.
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Old 05-19-2013, 01:41 PM   #87
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Good session Mike......I like the videos!!
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Old 05-19-2013, 05:00 PM   #88
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Strong work all 'round, both sessions. Not sure how I missed the previous one, but anyway, they're both full o' goodness.
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Old 05-19-2013, 05:01 PM   #89
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Great work Mike! Still going strong! Keep it up big guy!!!
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Old 05-19-2013, 09:35 PM   #90
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A bigger OHP should translate well into a bigger bench. You know what they say, you want to get better at a lift ya gotta do it more often.

Bummed to hear about your ankle, as I didn't know that. Makes your squatting even more special. Way to go Mike as it all counts towards the goal.
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