Mike's quest for Abs and 1100

[BigJosh]

Great work Mike! You continue to smash further and further forward. Congratulations on the bench PR!
Good luck with the "year of accountability" and your diet.
Keep doing what you are doing man, because you are doing great!

[KD5NFW]

Great session Mike! Congratz on the bench PR! The work and effort you put in on that last rep certainly counts

[MikeM]

Thanks KD. A six second bench rep is pretty rare for me. Usually my sets don't take six seconds.

Thanks Squatter and Hunter. I'm not that down on it. A bit disappointed is all. I'll get where I want to be. Thanks for the support.

Thanks Josh, 300 bench coming soon. Accountability report on today:

2419 Calories
185g Protein 30% of cal.
196g Carbs 31% of cal.
113g Fat 40% of cal.

I use fitday.com, according to them, I got all my vitamins and minerals, fiber was a little low, but I didn't have any veg at lunch which I normally do.

Carbs were a little high as I had a piece of birthday cake and ice cream. I try to keep them around 150, as very low carb doesn't agree with me, but 150 works well.

Fats were a little high as I gobbled 5 tablespoons of peanut butter on an apple after working out. I love peanut butter, but I probably need to cut down on that! And the cake icing didn't help here either.

Protein was a little low as I skipped breakfast unintentionally. Should have had an extra shake sometime during the day, but it was a busy day and I forgot.

There you go. I'll track weight every Monday morning post constitutional to make sure I am heading in the right direction, but mostly I am going to use my pants as a guide. All my bad weight is right above my belt buckle, so that's the place I am going to monitor.

Oh, one final piece of housekeeping is that I'm not doing the meet March 23rd. We've got other plans that day and one of my resolutions is to spend more time on family things, so I'll be loooking for a meet sometime this summer. At worst, I'll hit one of at least 2 meets held in the fall.

Plans in place, now for the execution phase.

[ravimolasaria]

Originally Posted by MikeM

JBPP week 6

Bench:
4x 225, 245
2x 3x 250 (PR, last rep shouldn't really count though)

Pause Bench:
2x 3x 205 (first and last reps paused. Threw these in as I didn't want that ugly ass rep being the last thing I did on bench today!)

Low Incline DB:
73sx 10, 7
2x 10x 63s

Tricep Pressdown: 4x 10x 140
ss w/ Wide Grip Lat Pulldowns: 3x 15x 140

A PR is always a step ahead ... good session Mike .. keep crushing the wts. buddy ...

[J_Byrd]

Butt is prob moving due to foot placement. If the angle of the hip is correct to the foot, no way for the butt to come up. Those are pretty strong reps really. We have talked about how you normally do really well with reps, and not as much with heavier weight. I think next week we will ramp up the sets again, and use 250 as the final weight. Going to try and find a video for you to take a look at for foot placement. Mike Womack has a good one.

[MikeM]

Thanks Ravi. Will do.

Thanks JB. Yeah, I was literally thinking the same thing about my feet! Weird coincidence. Dave Tate has a foot placement video too. I'll check out Mike Womack too and experiment some on Friday aux bench day.

For USAPL, I need to have my feet flat on the floor, though. I have gone on my toes before and it's easier to get my knees under my hips that way, but it's not allowed in the meets I've been doing.

I think heavier weights are in my head. I need to be more aggressive going after those type weights. Not stupid and pushing too far, but also not being tentative either. It's kind of a fine line there, but I think a better mentality will help on those heavier weights.

Thanks boss!

[J_Byrd]

[KD5NFW]

Thanks for that vid JB! I too have work to do with my bench setup and getting good leg drive!!

[Squatter]

That is exactly what I have to do to keep my lockout stable and to get my leg drive on. Great advice & vid JB!

[J_Byrd]

Originally Posted by KD5NFW

Thanks for that vid JB! I too have work to do with my bench setup and getting good leg drive!!

Originally Posted by Squatter

That is exactly what I have to do to keep my lockout stable and to get my leg drive on. Great advice & vid JB!

Thanks guys, Mike Womack is a great bencher with a ton of knowledge. He worked on my set up on the fly at a meet lol.