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Old 04-26-2011, 08:56 AM   #101
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Nice work buddy, well done on nailing the form on the cleans, I might try using hang cleand for the warm up sets from now on to hammer home the Jump part, good idea buddy.

Squat PR's are the best PR's... I dont care what anyone says

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Old 04-26-2011, 10:32 AM   #102
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Thanks fellows!
Yeah, I agree Carl! I love raising my squat numbers and I know I can do way much more as my legs are plenty strong. If I get that little bobble figured out so I don't struggle getting out of the hole when it gets heavy, look out!

Tuesday, week 10

Cardio:
5 min rowing, easy
25 min elliptical, 20 hard, 5 cool down

Core:
2x 3x 10 second - Horizontal Paused Incline Situps
2x 1min - Side Plank

Ham/Glute
3x 15 Hip Raises

No sprinting today, ankle wasn't going for it. I'm starting a new phase of cardio, cutting the minutes in half going no more than 30 total minutes, 300 calories or less, but higher intensity. I think it will help me not get so hungry and therefore avoid any cheats on my diet. We'll see.

*I also am making huge progress on my flexibility! I can OH squat perfectly as long as I keep my shoulders shrugged and back way arched, but I get tired and can't hold the position for too many sets, but it's getting better! I also can pretty much go over to my back with just a little wider than a snatch grip. So, I'm close to being ready to do some Olympic lifting, as long as the shoes helps my front squatting as I think they will!

I think I'll run this program for 8 weeks or so, then take a break for two weeks to do some Snatches and C+P's this summer! How's that for fun?

Ah, some days, it's great to be me! HA!
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Old 04-27-2011, 06:35 PM   #103
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And the good news just keeps rolling along this week! I did a full 5x5 of proper squat cleans!, And my shoes came in and I can tell they are going to help me a lot. Just testing them out here at home, my squat position is markedly better. I can't wait for Friday now.

Wednesday, week 10

Hypers:
3x 15 x 25, the last set I mixed in 8 GHR going to vertical.

FULL SQUAT CLEANS!
5x bar, 65, 85, 95
5x 115!

The rack was occupied, and I figured since I'm going light today, why not just do cleans and front squats at the same time. Well, after the first couple, it was just natural to drop under the bar and front squat them up. It's actually easier on my wrists and back to do one rep at a time as opposed to 5reps of front squats, by the end of which my form is shot putting my wrists under too much pressure.

Obviously a ways to go, better form, adding weight, etc. But, very excited about being able to start these properly. Wednesdays are going to fun from here on out, I can feel it.

Anyway, back to reality.

Bench 100%:
5x 65, 145, 165, 185
5x 205 (PR)
1x 10x 175

Deadlift - No belt, no straps, not quite 100% as I've done more before, but not with this good a form:
5x 75, 155, 185, 205
5x 225

Only had to go to alternate grip on the last two reps. So grip is slowly progressing. Next time I will hold my last rep of overhand and my last rep overall for some time to see if that helps even more.

BB Rows 80%:
5x bar, 85, 95, 105
5x 115

Alternating Dips and Pullup sets, strict 1 min rest in between:

Dips: 14, 12, 10
NG Pullups: 4, 4

Onward and upward! Very excited about my next few months!

Last edited by MikeM; 04-27-2011 at 06:38 PM.
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Old 04-28-2011, 04:40 AM   #104
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I think I'll run this program for 8 weeks or so, then take a break for two weeks to do some Snatches and C+P's this summer! How's that for fun?
Its not everyones idea of a good time buddy, but i am with you 1000%

Awesome lifting in here brother

Carl.
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Old 04-28-2011, 07:21 AM   #105
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keep crushin Mike..workouts look strong brother
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Old 04-28-2011, 08:27 AM   #106
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Onward and upward! Very excited about my next few months!
Love the attitude and the hard work. Get it done!
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Old 04-28-2011, 12:56 PM   #107
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Thanks Carl and D! I'm feeling great right now. Hope it stays that way for a bit at least.

Yeah BtB, but it's easy to have a good attitude when things are going well, though! I have to work on not getting so down when things are not going well. I've always tended to be a bit manic, but I'm working on tempering that as much as I can. It's been a 45 year project so far. Might get there one day.

Thursday, week 10

Cardio:
10 min bike, hard
20x 50 yard sprints, 15 hard, 5 medium easy

I could feel a hamstring getting a bit twitchy, so I dialed back on the last few of these. In case you're wondering, I go about 90-95% on the hard ones, about 75% on the medium, 50% would be an easy normal running pace, 25% a jog, etc. I'm not going to bust out a 100% top speed sprint for at least a few weeks until I'm sure I'm ready. No sense pulling a hamstring or something and messing up my squats! But, I do like sprinting, though! Reminds me of the good old days.

Core:
2x 15 Barbell Rollouts
2x 15 (each side) Kneeling Cable Chops

Ham/Glute:
2x 15x 60 Bench Hip Raises

Get to use the shoes tomorrow!

Last edited by MikeM; 04-28-2011 at 01:05 PM.
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Old 04-29-2011, 01:52 PM   #108
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Well, enthusiasm was a bit premature! The shoes are definitly going to help, but they have also pointed out the flaws in my squats that have to be fixed. Not huge flaws, but apparently in order to work around my bad ankle, I was shifting too much onto my left leg, and not enough on my right (bad) leg. So, my hips, hamstrings, adductors, everything just about, were absolutely on fire today by the time I was done squatting, especially my right leg was a wreck. 205 felt like 50 tons with my legs already burning. So, the shoes will be awesome going forward, but will take some adjustment. There you go. Should have known.

Anyway,

Friday, week 10

Squat 90%:
5x 65, 145, 165, 185
5x 205

Push Press 100%
5x bar, 95, 105, 115
4x 135 (down 4 reps )

Legs shot, push sucked, tired from the squats, and angle of shoes had me chasing the bar a bit. Again, it will take some getting used to. Good thing is I now push from my whole foot like you're supposed to and not just toes anymore.

Power Cleans 90%
5x bar, 85, 95, 115
5x 125

BB Rows 90%
5x 95, 95
5x 135, 135, 135

Tired of switching plates, just said eff it, I'm warm enough already.

Sort of Stiff Deads:
1x 10x 175

I put a little knees in these as my hamstrings were screaming for help.

Alternating Pushup and Chinup sets:
Pushups: 24, 19, 14 (57 total, + 9 reps)
Chinups: 6, 5

Finally got off my legs and managed a few pretty good sets! Whew!

Have a nice weekend everybody! I'm taking my mind off lifting for the entire weekend. Sort of a mental health holiday. Clear my mind for Monday.

Last edited by MikeM; 04-29-2011 at 01:56 PM.
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Old 04-29-2011, 02:18 PM   #109
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Knocking them outta the park, Mike.
Keep it going, buddy.
Hope that ankle stays solid for you.
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Old 04-29-2011, 02:25 PM   #110
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Great lifting Mike!
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