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Old 07-02-2013, 01:20 PM   #221
moeheep
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How do you like the cleans there Rip...Errr...I mean Mike?

Seriously though, do they hurt the "Mature" joints we old timers have?
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Old 07-02-2013, 02:34 PM   #222
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Sumo is as much technique and finesse as strength IMO. Do you have any footage?
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Old 07-03-2013, 06:57 AM   #223
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Great workout Mike. You just started Sumo's get some reps in their a technical lift you'll find the groove in time. Post up a vid if you want but I think you just need more rep work.

Then you finished off with this punishment.
Circuit:
Plank: 60 sec.
Bulgarians: 10 each leg
RDL: 135x 10
BB Curls: bar x 20
Band Pushdown: 20

NO WEAKNESS!
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Old 07-03-2013, 09:22 AM   #224
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Like a Boss Mike, keep smashing it
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Old 07-03-2013, 05:48 PM   #225
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Thanks BtB, Ravi, KD, Linden!

Thanks Markie. The O-lifts as I do them aren't really hard to learn as I keep them pretty light. You could do it.

Thanks Fen. Time to get serious about eating much better and getting in shape.

Thanks OR. That day was more epic than I thought at the time. I felt a little tired at the end, but ended up sleeping 12 hours Monday nite and woke up stiff as a board. Still, that's the direction I feel I need to go in.

Moe, if you take the time to get your flexibility back and start really light and progress very slow, the quick lifts don't beat up your joints at all. It took me a year to get the flexibilty to do them (and I still struggle with that a bit) and I have added less than 25 lbs a year to cleans in over two years, but I also don't concentrate on them. They are more for cardio than anything else right now.

LtL, OMP, I'll get some video as I suspect there's some form that needs to be ironed out. I did just start doing them regularly and for sure need more reps. One thing I have noticed though is that if I arch and use leg off the floor (like I believe you are supposed to) a heavy bar is a beast to move at first, but jumps up from there. If I bend over a little and use more back, off the floor is much stronger, but the lifts grinds. Probably not good for my back either. Still, I'll video them and we'll see.

Thanks fellas.

Week 2, added in some conditioning stuff on this day too.

warmups: swings, reverse hypers, glute activation

Snatch:
0x 125 (Hit my MFing bad knee and might have bruised it. Totally pissed and stopped)

Front Squat:
1x 185 (knee wasn't having any more of these)

OHP:
135x 2
115x 9, 9, 6 (reps met, add weight)

Deadlift:
315x 1
245x 9, 6, 6 (reps met, add weight)

Circuit:
Side Bends: 10x 75
Leg Ext: 20x 90
Leg Curls: 20x 45
Assisted Pullups: 7
Dips: 8
Will work leg stuff up to 3x 20 and arm stuff up to 3x 10 then add weight.

SOme stretching and that's it.

245x 9, (315 didn't tape for some reason):
245x 6, stopped when I hit a bad rep:

Feel free to comment on the deadlifts. That is still my big focus for this year. Any thoughts at all are appreciated. Come to think of it, shouldda done some Sumo and filmed them. DOH!

All in all decent work. Just gotta keep working these weights up to something respectable.

Onward and upward. Enjoy the Fourth all!
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Old 07-03-2013, 06:06 PM   #226
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Quote:
Originally Posted by MikeM View Post
Thanks BtB, Ravi, KD, Linden!

Thanks Markie. The O-lifts as I do them aren't really hard to learn as I keep them pretty light. You could do it.

Thanks Fen. Time to get serious about eating much better and getting in shape.

Thanks OR. That day was more epic than I thought at the time. I felt a little tired at the end, but ended up sleeping 12 hours Monday nite and woke up stiff as a board. Still, that's the direction I feel I need to go in.

Moe, if you take the time to get your flexibility back and start really light and progress very slow, the quick lifts don't beat up your joints at all. It took me a year to get the flexibilty to do them (and I still struggle with that a bit) and I have added less than 25 lbs a year to cleans in over two years, but I also don't concentrate on them. They are more for cardio than anything else right now.

LtL, OMP, I'll get some video as I suspect there's some form that needs to be ironed out. I did just start doing them regularly and for sure need more reps. One thing I have noticed though is that if I arch and use leg off the floor (like I believe you are supposed to) a heavy bar is a beast to move at first, but jumps up from there. If I bend over a little and use more back, off the floor is much stronger, but the lifts grinds. Probably not good for my back either. Still, I'll video them and we'll see.

Thanks fellas.

Week 2, added in some conditioning stuff on this day too.

warmups: swings, reverse hypers, glute activation

Snatch:
0x 125 (Hit my MFing bad knee and might have bruised it. Totally pissed and stopped)

Front Squat:
1x 185 (knee wasn't having any more of these)

OHP:
135x 2
115x 9, 9, 6 (reps met, add weight)

Deadlift:
315x 1
245x 9, 6, 6 (reps met, add weight)

Circuit:
Side Bends: 10x 75
Leg Ext: 20x 90
Leg Curls: 20x 45
Assisted Pullups: 7
Dips: 8
Will work leg stuff up to 3x 20 and arm stuff up to 3x 10 then add weight.

SOme stretching and that's it.

245x 9, (315 didn't tape for some reason):
245x 9 - YouTube
245x 6, stopped when I hit a bad rep:
245x 6 - YouTube

Feel free to comment on the deadlifts. That is still my big focus for this year. Any thoughts at all are appreciated. Come to think of it, shouldda done some Sumo and filmed them. DOH!

All in all decent work. Just gotta keep working these weights up to something respectable.

Onward and upward. Enjoy the Fourth all!


Nailed it man, well done.


Was a relief watching your videos too, my deadlift form seems to be very similar to yours. Good to know I'm doing it the same way as the big guys! (With whimp weights of course )
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Old 07-04-2013, 01:48 AM   #227
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Quote:
Originally Posted by MikeM View Post
Snatch:
0x 125 (Hit my MFing bad knee and might have bruised it. Totally pissed and stopped)

Front Squat: 1x 185 (knee wasn't having any more of these)
OHP: 135x 2 115x 9, 9, 6 (reps met, add weight)
Deadlift: 315x 1 245x 9, 6, 6 (reps met, add weight)

Circuit:
Side Bends: 10x 75
Leg Ext: 20x 90
Leg Curls: 20x 45
Assisted Pullups: 7
Dips: 8
Will work leg stuff up to 3x 20 and arm stuff up to 3x 10 then add weight.
Strong session Mike ... Nice volume on OHP and DLs ... keep pushing your limits buddy ...
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Old 07-04-2013, 07:26 AM   #228
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Nice session Mike. Standing between each rep in fact doubles your reps and counts as cardio
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Old 07-04-2013, 08:23 AM   #229
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Great job Mike. Nothing worse than bonehead errors where you hurt yourself. Glad to see you still dead lifted.
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Old 07-04-2013, 07:51 PM   #230
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Solid lifting Mike! Really getting serious on your conditioning too! Impressed I am
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