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Old 07-09-2012, 08:27 PM   #221
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Thank you fellas!
I am finally back at it today. We had a few days of biblical storms around here, tornados and everything - that was a surprise I can tell you as I've never been near a tornado before and this one was barely two miles away, although not that destructive. Still, gave one pause.


Anyway, after the fifth time losing power in four days, we bagged it and went on vacation for the week. Just got back this weekend, so I restarted cycle 3 over again. Conditioning is horrible but I got everything done so I'm relatively pleased to simply be back on the wagon!

Monday, Cycle 3, week 1

Warmups: Jump Rope 3x 1min.
Barbell complex: Bear (PC to F Sq to PP to Back Sq to BNPP to floor, for 7 rounds)
Bar x 7
95 x 4.5 (Oof! Next time 65 bonehead!)

Squat:
2x 5x bar
5x 95, 135, 155, 185, 205

5x 220, 235, 250 (-3 from last time! Oof Again!)

Bench:
10x bar, 95
5x 135, 155, 185
200x 7, 7, 5 (-4 from last time, reps not met, bitter!)
ss w/ BB Rows:
145x 9, 8, 8 (reps met, add 5) Whew!

Hammers: 2x 15x 25

Skipped Core, did some stretching and flexibilty stuff, then mowed an acre of lawn in an hour as it was merely 85 degrees today instead of the usual 105!

Started the week at an even 90Kg which is not good news, especially as it's mostly in my gut, so I need to up the conditioning but I'll obviously ease into that as that barbell complex today schooled me on rushing things!

There you go, back in business. Jim has inspired me with that awesome 405 squat, so I need to get back into PR mode. 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

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 07-09-2012, 09:06 PM   #222
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good news that everything is ok from the storm. you will get back into the flow of the gym, no worries there!
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Old 07-10-2012, 06:35 AM   #223
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nice numbers MikeM ... get back to groove ..
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Old 07-10-2012, 08:48 AM   #224
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Good to see you rocking big weights Mike. Hope the power situation improves.
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Old 07-10-2012, 08:58 AM   #225
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that bear complex is no joke .... ive done it a few times and found it some of the best cardio around!

nice work mike
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Old 07-10-2012, 09:32 AM   #226
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I was just thinking about you yesterday Mike. Glad to see you back.
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Old 07-10-2012, 12:02 PM   #227
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Good that you're back. A week or two and we'll be seeing that red PR text in here again
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Old 07-10-2012, 12:40 PM   #228
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Really that I could be of some assistance in your pursuit of that 405 Squat Mike For me, it was validation mentally doing it at a judged meet. I needed that because I have been inconsistent with depth at that weight. It seems every milimeter of depth makes a huge difference. I saw one guy just burying 405 and 450 at the meet - just awesome. I complimented him on it and he said "well, that's how they are supposed to be done"

Very relieved to hear the Tornado missed your home. I hope all is well for you and your neighbors.
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Old 07-10-2012, 02:01 PM   #229
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Quote:
Originally Posted by MikeM View Post
Barbell complex: Bear (PC to F Sq to PP to Back Sq to BNPP to floor, for 7 rounds)
Bar x 7
95 x 4.5 (Oof! Next time 65 bonehead!)
Mike, I'm doing the same complexes. They kill me. I'm on five sets of threes and twos, and that's plenty. I might manage four rounds, but that would be it.
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Old 07-10-2012, 08:52 PM   #230
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Power flickered again today, but only out five min or so. Too many above ground lines in this old neighborhood, but house is solid brick top to bottom, so we'll be fine and it's a really cool old house too. At any rate, storms like that or worse are rare here. I guess that's the tradeoff. But thanks for your well wishes fellas! Surge protectors and a generator will solve that problem soon enough.

Thanks for the support too guys! I am working myself back into the zone, might be sooner than two weeks Kuyt!

Tann and Mark, you're dead on in that those complexes are no joke! It's weird in that weight is pretty damn light, but by the end you are just caved in gasping like a fish in the bottom of a boat. I'm sticking with them though. We'll see how it goes.

And thanks Jim, really you are inspiring for a lot of reasons besides that 405 squat. But, I'll get four plates one day in the next year. (Knock wood!)

Tuesday, quick lifts and conditioning

Warmups: 3x 1 min Jump rope, ss w/ 3 easy "sprints" of about 60 yds.

P. Snatch:
5x bar, 65
5x 1x 95 (video below)
5x 3x 65

P. Cleans:
5x 65
2x 3x 95
5x 3x 135 (video below)

Band Squats: 3x 15 (small black band around knees)

Forward Sled Drag:
2x about 85 feet, ghetto sled was loaded with 250 lbs.

I also did a lot of stretching and flexibility stuff all through the workout. I've been watching a lot of those Kelly Starett (sp?) videos, the mobilitywod stuff LtL posted. Amazing stuff! It is totally making me re-think the way I work on my flexibility. I focused mainly on hips and shoulders as those are my worst areas. We'll see where this goes.

Last 95 P. Snatch (pressed it out a little)

Last set of 135 Cleans (I thought these were lovely, but watching now, my feet were all over the place)

I took a picture of my ghetto sled, but can't figure out how to post it. Typical. Anyway, it was just a milk crate loaded with plates. Rope tied to bottom plate and out through side into a big loop around my chest. After the first step, I got a towel in between the rope and my body you betcha!

Was fun though! Was supposed to do 3 rounds, but first was slightly downhill away from garage, and second was uphill back and it almost killed me. I got stalled three times and restarting was humbling, so I stopped with the weights close to the house!

There you go. Good stuff. More tomorrow.
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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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