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Old 05-09-2012, 01:56 PM   #121
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Ha - a 60 lb PR!! Get ready for like a 150 lb PR when you get Versagripps!! Those power shrugs build traps like nothing else!!

Glad your feeling better Mike!!
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Old 05-09-2012, 02:04 PM   #122
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Great work big Mike. How long did that session take you? Looks uber intense.
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Old 05-09-2012, 03:47 PM   #123
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Dynamic power shrugs are indeed the way forward. My traps hurt the next day even at 286 weight!
Great work Mike.
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Old 05-10-2012, 02:32 AM   #124
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looking good in here mike,

congrats to your wife also on the possible job offers
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Old 05-10-2012, 03:28 PM   #125
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Quote:
Originally Posted by Kuytrider View Post
Dynamic power shrugs are indeed the way forward. My traps hurt the next day even at 286 weight!
Great work Mike.
Thanks! Wow, no kidding! Trap pain is like nothing else. It hurts to just let my arms hang down at my sides! I've had them on the table/desk or on the arm of the couch all damn day. Not kidding. You were right JT! No mowing would have happened today!

BtB, took about 80-90 min., warmups to out the door after stretching. I was done with the deload stuff in like 20 min. The rest was intense, but only a couple sets each and I superset a lot of the extra stuff I do.

Thanks fellas! And yeah, the job offers are cool and a big step up us, but a bit scary thinking about moving. I've lived in Maryland my whole life practically. Weird to think about leaving here. We'll see. But, you never know, could be a great change out of my complacency too, maybe I'll move right next door to a powelifting gym with strongman toys too! Heck, maybe I'll build one in my backyard! We'll see.
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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
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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Old 05-10-2012, 10:58 PM   #126
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Great session Mike, nothing better then the pain of power shrugs!
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Old 05-11-2012, 03:59 PM   #127
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Thanks, mab! Yeah, did one rep of cleans today and bagged them! I'm hoping to not feel like my traps are trying to crawl off my body by Monday! Only half kidding!

Just to make the week complete, I decided to rep out with legs, butt, chest and back today. I figure I've got two days to recover!

Friday, Cycle 1, week 4 Deload complete

Rowing and leg stuff, arm stuff in the bench warmups

Squat:
3x 5x 185

Bench:
5x 140, 150, 165
ss w/ Hi Row: 3x 8x 140

Leg Press:
2x 15x 450 (10 plates)
ss w/ Step ups: 2x 10x 50 (last couple reps of each set were a bit a of jesus moment!)

Inverted Rows:
BWx 12, 10, 9
ss w/ pushups: 26, 18, 17

Hammers:
3x 10x 25
ss w/ Side Plank: 3x 30 sec. per side

Laid on the floor for a bit sweating like a stuck pig, before crawling home.

Seriously, I don't know how body builders do it! If I did workouts like that regularly, I'd be dead in a month.

Still, fun stuff to do every once in a while! BtB, took 65 min start to finish (nothing afterward except a shower, though)

Anyway, back to business next week!

Rep PRs with 270 squat, 225 bench, 140 OHP, and 315 deads by the end of the this next cycle! Maybe even a C+P of 170 if all goes well. We'll see.
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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
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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
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Old 05-11-2012, 05:31 PM   #128
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Lookin good Mike

Curious, what is ss?
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Old 05-11-2012, 07:26 PM   #129
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ss w/ = "supersetted with". So I do a bench set, then a row set, then a bench set, and so on until I'm done.

I like supersetting, especially opposite exercises as it just feels right, but also because it makes the workout go faster. I usually do 2-3 min rest between sets of bench for example, so bench could take like 20 minutes on it's own, or more even on a heavy day. Then I'd have to spend some time rowing too.

Another advantage is it balances the muscles around your shoulders so that you're working both sides equally, which is important for shoulder health.

But, if I superset stuff, it's adifferent muscle so it kind of combines the rest periods. I bench, then stroll over to the rows to row, stroll back and I'm benching again in about 3 minutes and I knocked the rows out too.

For stuff like curls and whatever, it goes even faster than that as they are just a single muscle worked and barely any rest needed.

Hmmm.... long winded as usual! I probably should learn to superset my answers!
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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
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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
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Old 05-11-2012, 08:47 PM   #130
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Quote:
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Hmmm.... long winded as usual! I probably should learn to superset my answers!
he he Thanks for the explanation tho, no matter how long winded!
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