Mike's quest for Abs and 1100

[IrishHitman]

Jealous of the bench, man. Awesome work and awesome tunes!

[Ramrod]

Impressive work Mike..

[ravimolasaria]

Originally Posted by MikeM

Big week 15

Bench, 100% raw because that's how I roll when I feel like it! :
3x 205 1x 225

Pause Bench:
1x 260 (EASY)
1x 270 ( Pretty easy too)

Speed bench, 2 regular, 2 mid grip, 2 close grip:
6x 3x 160

Band Tricep Pressdown:
4x 25

Superb benching Mike ... 270 + Paused + easy = winner ... keep pushing your limits buddy ...

[MikeM]

Originally Posted by BendtheBar

Turning into a bench freak.

Just curious during this last year what type of eating/eating plan you're been using?

Yeah bench is going good right now, has been for a while. Hope it continues. Thanks! As for food, I eat whatever I can find! Haha.

This past year I have gained about 8-10 pounds and have tried to stick to 20-30 g protein every 3 hours, or if I have a big meal, then 5 hours til the next one. I eat mostly whole foods and try to keep the bad stuff to a minimum. I do eat a lot of fruit and veg too. That said, I never shirk from a cheat meal or two if I'm hungry.

Thanks fellas! the 270 felt good. Just trying to catch up to some of you guys! Irsh, you'll be there quicker than you think. Just takes time and persistence.

ANother good solid day today. Nothing special. Had to miss yesterday driving back to Md to take care of a problem, so I'm going to just hit the deadlifts Friday and call it a week.

BIG week 15

Warmups: Band hip and leg stuff.

Squat:
3x 275
4x 2x 315 (142.5 Kg?)

3 sec. Pause Squat:
3x 5x 205

First 2x 315:

2x 315 - YouTube

2x 315 - YouTube

Last 2x 315:

2x 315 - YouTube

2x 315 - YouTube

First Pause set:

5x 205 pause - YouTube

5x 205 pause - YouTube

Last pause set:

5x 205 pause - YouTube

5x 205 pause - YouTube

Man, those pause squats are the real deal!! Whew! I hold my breath during the whole pause though, maybe if I breathed they wouldn't hammer me so bad, but I don't know about that. Might make it worse on staying tight. I do like them though for some sick reason.

There you go. I feel good about my squats and bench. Going to go hard after some deadlifts Friday!! We'll see if 400 (180 KG) is a possibility on meet day. Wishful thinking probably.

[LtL]

Some very strong work in here.

[OneMorePlate]

Squats are looking good Mike!
Going to try them paused when I can get back under the bar, they look fun in that same twisted way of thinking.

[BendtheBar]

Originally Posted by MikeM

Yeah bench is going good right now, has been for a while. Hope it continues. Thanks! As for food, I eat whatever I can find! Haha.

This past year I have gained about 8-10 pounds and have tried to stick to 20-30 g protein every 3 hours, or if I have a big meal, then 5 hours til the next one. I eat mostly whole foods and try to keep the bad stuff to a minimum. I do eat a lot of fruit and veg too. That said, I never shirk from a cheat meal or two if I'm hungry.

Sounds perfect. Keep doing what you're doing.

[J_Byrd]

Great looking squats Mike! You got the pauses right, hold that air in the hole! If your not losing your air under a 3sec pause squat, your not going to lose it with your big meet squat. Your core will NOT cause you to miss a squat! I can promise you that much

FYI: If you listen to what the guys in my last squat video are yelling at me, they are talking about getting that air into my stomach and holding it there tight. I honestly think that is one of the biggest parts of squatting. Being able to control the weight with your core is huge!

[jiorio95]

Nice work and good tips for squats in here.

[fenrisulfr]

Love the pause squats. I want to do them.