Mike's quest for Abs and 1100

[markievicz]

Happy new year buddy.
Hope all is great and the holiday season was a good one.
When does the 2013 schedule begin!

[markievicz]

Happy new year buddy.
Hope all is great and the holiday season was a good one.
When does the 2013 schedule begin!

[MikeM]

Thanks Markie! Good to see you're back in business too.

Thanks Jim. Good idea about the accessory work, but I'm going to re-do that too. Once I get going, I just want to keep going! It's getting started that is the hard part sometimes.

Thanks swede, BtB, and Ravi! Big stuff coming this year. Going to squat 405 and bench 335, god willing, a decent deadlift too. We'll see. Gotta stay healthy and consistent, that's the key really.

And speaking of healthy, I haven't felt this good in quite a while! No balky shoulder stuff, no hip flexor foolishness, no low back crankiness, no jammed wrists, nothing. Wow, didn't realize how beat up I was getting.

Anyway, back in business today. Picked up right where I left off. No real trouble which is nice.

JBPP week 4 redoux

warmups: Lacrosse ball to shoulder blades, Rowing 2x 1 min, Assisted pullups 3x 3 (lightest band, not much help really, need to bump that a bit), Int and ext rotations, plate rotations, band work and wooden bar stuff for shoulders
Mixed KB Push throws and shot puts: 3x 8x 20

Bench:
6x 205
3x 6x 225 (last one was dodgy as butt came up a bit, but it was never in doubt and I stayed tighter through the sets much better than last time)

OHP to chin:
4x 15x 90 (last set was 12, rack for a sec, and then 4 more)

Swiss Ball Crunch:
3x 20x BW

Lat Pulldowns:
2x 12x 150

Hammers:
2x 10x 33, each arm

Got called away, so cut off there. Finished with some stretching chest, tricep, biceps and shoulders a bit later.

Good day.

[Hunterace]

Great work Mike! Glad your feeling good!!!

[Squatter]

Great news you were able to prop up and refill that health meter!!

Now, if you do better this time around on week 4, does that mean the original week 4 never happened?

[KD5NFW]

Good to see you back at it Mike!! Nice to start off feeling all healed up Good goals for the year too!

[ravimolasaria]

Originally Posted by MikeM

JBPP week 4 redoux

Bench:
6x 205
3x 6x 225 (last one was dodgy as butt came up a bit, but it was never in doubt and I stayed tighter through the sets much better than last time)

OHP to chin:
4x 15x 90 (last set was 12, rack for a sec, and then 4 more)

Strong benching Mike ... 300 is in sight ... keep pushing your limits buddy ...

[JordanK91]

Nice pressing Mike!

Looking forward to watching you smash those goals

[J_Byrd]

How did you like pressing from the chin? Different movement from that angle.

[MikeM]

Yeah, they are a bit different JB. Kind of felt more like a skullcrusher than a press. And they start easy, but get real hard after 10 or so. Your arms just turn to lead. That and the curls and my arms were pumped like balloons!

Thanks fellas, I'm getting there.

Tough one today. I feel good, but was rushed and distracted as my son has pneumonia. He's on antibiotics and will be fine, but no one is sleeping well or very much and I hate seeing him miserable.

Still, got all the work done, just had to grind out the last few reps.

JBPP week 4

warmups: 2x 1 min Jump Rope, hip and leg stuff, glute activators (Poundstone idea, they're like a dog peeing so I feel silly, but I'm telling you they really work)

Squats:
6x 225
3x 6x 275

Wide Stance:
4x 8x 185 (these were easier than last time)

Bulgarian Split Squats:
4x 10x 20 (holding 2-10 pound plates, my legs were PUMPED at the end of these!)

Core:
Plank 2 sets, 1 min, then 50 sec.

Stretched legs and back and rolled out.

Going right into Bench accessory tomorrow and deadlifts on Saturday.

For the deadlifts, I'm not going to max out though. I'm planning on a 365 single at most. I want to make sure I hit that last rep, whatever it is. I'll go on how I feel, but for certain I won't miss the last rep.