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Old 04-30-2013, 01:52 PM   #11
jiorio95
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Good luck, Mike. Will be following along as you achieve.
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Old 04-30-2013, 02:12 PM   #12
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Good Luck Mike...Looks Solid
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Best Meet Lifts:
Squat = 325
Bench = 209
Dead = 368
Total = 902

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 04-30-2013, 03:47 PM   #13
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Thanks fellas! I'm getting the ball rolling for sure.

Good day today. Press days are always so easy lately, but then again weight wasn't all that heavy either. It'll get harder soon enough no doubt.

warmups: shoulder and arm stuff, lat pulls, upper mobility stuff
Dynamic: pylo pushups: 3x 5-7

Bench:
1x 225
3x 10x 180

Pause Bench:
1x 225
5x 185 all paused

Supersetted Lat pulls in between all those sets
8x 10x 150

OHP
85x 15, 12 (tricep fail, couldn't lock out anymore)
ss w/ DB hammers: 3x 15x 30

Overestimated the OHP a bit, but I can fix 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 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
It's not rocket science." Big Swede
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Old 04-30-2013, 03:50 PM   #14
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Great work Mike! Strong stuff, and glad you're back!!!
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Old 04-30-2013, 07:48 PM   #15
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Awesome overhead work
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Old 05-02-2013, 12:34 PM   #16
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Thanks fellas! Limited time today, so just got the work done, nothing special to report. Was almost seeing stars after the 225 squat sets though!

Warmups: hip and leg mobility stuff and foam rolling
Dynamic: Height and broad jumps x 15-17 or so.

P. Cleans:
1x 135, 155
3x 2x 135

Squat:
1x 315
3x 10x 225 (Whew!)

Sumo deadlift:
2x 15x 185

Pause Squat:
1x 245
5x 195

Narrow/Wide squats 2 sets each:
4x 8x 175

Barbell rollout:
3x 12

Bulgarians
2x 10
ss w/ leg curls: 2x 15x 45

Waddled upstairs for a shower! haha. Pleased that I survived this session, though. I feel like I'm getting back to where I need to be.

Rolling along.
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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 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
It's not rocket science." Big Swede
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Old 05-02-2013, 01:08 PM   #17
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That was a very solid squat session. I like it!
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Old 05-02-2013, 01:27 PM   #18
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Strong work mike, keep at it!
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Old 05-02-2013, 01:28 PM   #19
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Really liked the finisher to a fine session with the Bulgarian Split Squats

It seems like paused squats are becoming very popular around here.
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Old 05-02-2013, 01:32 PM   #20
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Nice! Good stuff, mate.

Looks like the approach you've chosen is working well.
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