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Old 04-30-2011, 02:13 AM   #111
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looking strong mike... some impressive numbers in there buddy

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Old 04-30-2011, 09:18 AM   #112
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Workouts are look great. Have a good weekend as well!
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Old 05-02-2011, 12:59 PM   #113
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Nice to be back. I did do a lot of work on my squat position with the shoes over the weekend, but mostly, I avoided anything weightlifting related. Nice break.

Started the week at 188. Took some measurements, cold right after morning ablutions. Arms 13.5, Chest 41.25 (down slightly, probably a measuring error), Waist 39.0 (down 3/4 inch), Hips 40.5 (up slightly), Thigh 24.5. No big changes really, but I do like the slightly smaller waist! I'll check again in another month.

Monday, week 11

Hypers:
2x 15x 25
GHR: 1x 15x 25

Squat 100%:
5x 75, 155, 185, 205
5x 225

Felt much better, back more upright, better bounce off bottom, etc.

Standing BNP (no legs) 100%
5x bar, 85, 95, 105
5x 115

Cleans 100%:
5x bar, 95, 115, 125
7x 135 (+2 reps, PR)

BB Rows 100%
5x 85, 95, 135, 135
6x 145 (+1 rep)

Stiff Deads:
1x 12x 175

All overhand grip, no hook, held last one 30-40 seconds.

Alternate Pushup and Chinup sets:
Pushups: 22, 20, 10 (52 total, +4 reps)
Chinups: 7, 5 (+1 rep)

Good day. I love Mondays. Routine is rolling along.
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Old 05-03-2011, 01:15 PM   #114
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Tuesday, week 11

Cardio:
10 min. Elliptical max hard
15x 50 yard sprints, medium hard about 75 percent

Taking it easy on the sprints as my hamstrings are a little beat up lately.

Core:
2x 15 each side, Cable Core Press
2x 45 sec.x 25 Standing Speed Twists (Hold plate tight to chest and twist side to side as fast as you can for time. Just discovered this one and it is wild!)

Ham/Glute:
2x 15 Swiss Ball Hip Raise Pullbacks

Squat cleans and Deadlifts tomorrow! And going to spend some time working on my bench form too. Should be fun.
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Old 05-03-2011, 01:47 PM   #115
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Nice work mate, how tall are you ? Your measurements seem similar to mine Congratulations on the 3/4 of an inch waist loss mate, thats progress right there buddy

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Old 05-03-2011, 01:50 PM   #116
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Nice work mike!
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Old 05-03-2011, 05:25 PM   #117
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Thanks D!

I'm 5'8", Carl. How much do you weigh? And don't make me feel bad because you're probably the same size and obviously like ten times stronger! I'm no where near a 140Kg squat or a 20+ stone deadlift. But, another year under my belt, I'll be lifting in your range!

Well, using American numbers, and assuming you take a year off, of course. HA HA .

Hey, I didn't mention yet, but I found an Olympic lifting gym about 10 minutes away! Coaching sessions are like 100 bucks an hour which is way out of the question anytime soon, but I can use the gym for like 10 bucks a day (negotiable, we'll see), so I am thinking of ripping up their bumper plates a couple times this summer!

I've been copying your Oly sessions, so I know some things to work on. I also have some routines from Greg Everett's Oly Lifting book, and have been practicing the movements, etc. I seriously think I'll be snatching for real in a couple months. We can have a little UK-US Olympic meet this summer, eh?

That will be some fun, hopefully.

Edit: Hey, just figured out how to do an avatar! Jeez, what a big head!

Last edited by MikeM; 05-03-2011 at 08:12 PM.
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Old 05-04-2011, 11:31 PM   #118
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Well, a bit of a tough day, but really how bad could it be if I did more Squat Cleans!! Man, I love that I am figuring those things out! Silly.

Watching D made me realize I'm catching my squat cleans way too high, like a power clean almost, then sinking down, which makes the pull harder and the front squat part harder too. Duh! How about making both easier by squatting under quicker and catching the bar lower down? So, I'm working on that and it is somwhat easier, but your technique has to be tight and quick, or you lose the bar forward. I had some trouble with that, and caught too many on my hands instead of solidly on my shoulders, but I can work this out, I'm sure. Just some more time, and I got plenty of that.

I also made huge progress on my benching form pulling my feet way back basically under my hips making my arch better, up on my upper back better and keeping it tight the whole time, and also rowing the bar down. Good tips! Thanks Steve. I need much more reps obviously, but I'm on the right track now, I'm sure of it.

And I'm setting up for deadlifts (and cleans, rows, etc) a bit differently in that I have always done them by getting set, then dipping my hips to start pulling. But I'm realizing that often triggers my back to get involved too soon, and I'm sometimes not at the proper angle to start with, or my head is down, whatever, especially when I start to get tired. Just too many moving parts making it too easy for something to screw up.

Anyway, so I'm setting up now for all floor pulls with my butt down, head up and back arched, and I don't move until I feel exactly the right leverage angle to get started. Not only is this a more consistent start, but I can lliterally feel where it is making me use my legs a lot more to start without having my back engage too early, then going to hips and back to lock out, and it keeps the bar closer to my legs all the way up, too.

Wednesday, week 11

Hypers: 2x 15x BW (my hamstrings really are banged up right now, so took it easy on these!)

Full Squat Cleans 80% of Power Clean weight:
5x bar, 95, 95, 95
5x 115

Bench 100%
5x 65, 145, 165, 185
4x 205 (-1 rep)

Went well, but by the end I was seriously tired! My strength didn't fail really, it was more like I was just exhausted. I probably could have pushed up 5, but no spotter and being tired, said better safe than sorry.

Deadlift 100%
5x 75, 145, 185, 205
5x 225

All overhand grip, held last rep 20 seconds (just barely, whew!)

BB Rows 80%
5x 95, 95
5x 115, 115, 115

ALternate Dips and NG Pullups:
Dips 17, 11, 10 (38 total +4 reps)
Pullups 5, 4 (+1 rep)

I'm happy with making progress on my form in a lot of areas, but this was a tougher day than was planned for. I'm noticing I only have two good days a week usually, one day a week always seems to be a clunker, which is why I wanted Wednesdays to be a truly easier day so Mondays and Fridays would always be good days. So, making today a bit hard because of a lot of technique tweaks, I hope I haven't doomed Friday. But there you go. Had to be done. Even if Friday blows, fixing some form problems now will pay dividends in the long run.

No sprints tomorrow though! Hamstrings need a break! I can still feel them complaining now, 6 hours after my workout.
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Old 05-06-2011, 07:30 PM   #119
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Took yesterday off completely. Was a good idea. I also have been having some knee pain after my son crashed into my leg last week and bent it sideways. Turns out to be best case scenario as it's only an MCL sprain, 4-6 weeks full recovery, and just be careful with it. It doesn't hurt at all when I squat or clean, and I asked the doc about doing them and he said no problem as long as it doesn't hurt, and I'm careful not to bend the knee inward, which I don't do. Still, no sprints for a while though.

Anyway, was a good day lifting. That's three good days this week!

Friday, week 11

Hypers:
2x 15x 25

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

Push Press 100%
5x bar, 95, 105, 125,
5x 135

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

New set-up and catching a bit lower is working great!

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

Got sick of switching plates!

Stiff Deads:
1x 12x 175 All overhand grip

Alternate Pushups and Chinup sets:
Pushups: 25, 17, 16 (58 total, +1 rep)
Chinups: 6, 6 (12 total, +1 rep)

Have a nice weekend all! Happy Mother's Day to all you Mother's out there!

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Old 05-06-2011, 07:32 PM   #120
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Hi Mike, sorry to hear about the knee. Log is looking good keep smashing!
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