MikeD's 09/10 OS

[miked]

Okay, I have enough ego and self-absorption to have my own OS posting. Now, I just need to not be lazy.

Here's what I did over the past week: starting the OS, working imbalances, getting some strenght conditioning in, etc.

I got a membership to Powerhouse Gym in Hoodbridge. They have a room with 2 DL platforms and actually allow the use of chalk. Some big dudes and freaky hot athletic chics there. I did this cuz my w/o partner went and destroyed his shoulder. So, I will use the dudes and their attitudes for motivation.

2 NOV Push
Dynamic Warmup
PushPress - 135 for 4 reps by 3 sets - timing and speed
Seated Mil Press - 135 for 10 reps by 4 sets
DB bench - 70 for 10 reps by 2 sets, and 70 for 8 by 2
Upright row - 115 x 8 x 2
DB Ext's (Tri's) - 35 x 10 x 2, 35 to fail - tri's were smoked and are weak, esp. the left
Tri pushdowns - 2 x drop sets to failure
Stone chair - 25 x 20 x 2

5 NOV Pull
Dynamic Warmup
javorek complex - 25 x 2
DL - 225x3, 315x 3, 405 x2, 455 x 1, 495 x 1, 455 x 5, 405 x 8
Rvs grip BO row - 225 x 10 x 3
Lat PD - 160 x 10 x 2, 160 to 8f
cable pully side bends - 50 x 10 x 3
Hyper Xt abs - 10 x 4

[miked]

and

9 NOV Oly and squats
Dynamic Warmup
Javorek - 95 x 1, 135 x 1
Hang Snatch - 135 for 3 reps by 3 sets
Ovrhd Sqt - 135 for 4 reps for 2 sets
Front Sqt - 135 x 3, 225 x 3, 275 x 3, 315 x 3
Back Squat - 315 x 8 x 2
Lunge - 135 x 5 x 2
Some calves
oly rings superman layouts - 10 x 3 sets
cbl pully side bends - 50 x 12 reps x 3 sets
stn chair 25 x 20 reps x 3 sets



I am pretty happy with my strength levels at this point. But, the muscles get gassed pretty fast. My plan is to spend November getting my legs back under me, then start pushing the envelope.

As the season approaches I will make an Oly lift the primary on Thursday and supplement with the DL.

My plan at this point:

Sunday - work athleticism with various drills/sprints/etc, and throw stuff . . . . not necessarily the HG events. probably alot of puds, overhead stuff, KBs, etc.

Monday - oly and squat
Tuesday - push (gotta get some of it back)
Wed - off
Thursday - big pull
Friday and Sat - recover

I'm gonna focus alot on increasing my absolute strenght via the Deadlift this OS. The oly/squat/pull will be more old school strength training and the pull day will mostly be max efforty. This with athletic/throwing on sundays.

Hopefully, I will be able to pick up in 2010 where I left off mid-2008 before the diverticulitis and having a second kid, ab pull, no sleep in 2009. Yeah, yeah, I know the cliche about excuses.

[Jeff Storey]

hey man, how do you like that powerhouse gym? What's their rate like? I'm looking at one up here.

[miked]

i got a deal for $10 a month for 3 years. cheap a$$ cheap. and, i can use any powerhouse gym in the country.

so far, i like it alot. has everything you could possibly want. well, no bumper plates or hex bar. but, they got the two platforms.

[Jeff Storey]

hmm, mine has bumper plates, and an open-topped rack, plus another rack... it's pretty ballin.
but w/no contract, it's 35/month...

[miked]

quads . . . so . . . sore.

[miked]

Tues 10 Nov - Push

DWU
PP - 95x4, 135 x 4, 155 x 4 x 3 sets
Bench - 135x5, 225x3, 245x3, 275x3x2sets, 225x12(failure)
Seated Behind Neck Press - 135x10, 135x6f, 135x6f
Inc DB - 65x8, 65x6f, 65x6f
JM press - 95x9, 95x8x2 sets both to fail
shldr fly complex - 25x6 front/back/side x 2 sets
Overhead tri Xt - 25x10x2 sets
Tri push down - drop set x2
no core - had to make it a quick workout.

man, the muscles get gassed so fast. it was really apparent in the BN press. on the two sets of 6 to failure I would knock out the first 5 easily and then hit a wall on number six. I will be sooo happy in a few weeks when the strength conditioning is back.

[miked]

Sophie likes to get some light chain work in before going to bed. That's 18 guage maritime buckling chain. Each link weighs about 7 lbs.

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[miked]

Pull workout from tonight. Everything felt heavy, slow, and awkward.

DWU
Hex DL - 135x5, 235x5, 325x3, 415x3, 465x3, 505x1, 505x3, 415x10
Hex JS - 235x5x3 sets
KB Bent Over Row - 97x10x3 sets
Bowflex Lat Pulldown - 200x10x3 sets
Alt DB curls - 40x8x3 sets
Concentration BB curls - 65x8x2 sets
Core crusher - 135x20x3 sets

http://www.youtube.com/watch?v=kG4CZJ8nt_U

yep, i am gonna do some curls this offseason. been a long time. i know that's hard to believe with the pipeage I tote around.

[chirolifter]

Mike, I love the chain drag- awesome stuff!!!
Hey, I do curls and always will, it makes that caber feel light as shit!!! I use the 2" bar, usually hit 4-5x7 and MAYBE 2 sets of preachers... Oh yea, sometimes throw in some caber curls (reverse clean pull) toward the beginning of season...
BALANCE bro...
Kill it

[bjketchem]

mike, you want to borrow the chains and bands?

[miked]

thought i already had them?

[miked]

Monday 16 Nov Oly and Squats

DWU
Javorek complex - 95x1, 135x1
Hang Snatch - 135x4x4 sets
Front Squat - 225x3, 275x3, 315x3x3 sets
BS - 315x8x2 sets
Low box step ups - 135x10x2 sets
Calves - yes
Super man ring layouts - 10x3 sets
cable side bends (56 drill) - 50x12x3 sets on this cable set up 50 lbs is pretty heavy, at least it feels heavy
stone chair - 35x20x3 sets
stretch

feeling pretty strong for this stage of the OS. couple more weeks and I plan on starting to push the envelope on poundage.

Something I am gonna focus on this OS: core, core, core. BJ and I did some good work last year, but I think we let ourselves slide on core work. I think this was evident in the weights and hammers. The body did not feel confident in staying long and pushing the implements out and away from the body. so, as the speed and force picked up, i think I tended to "get short" with my levers b/c I couldn't keep them out away from the body. we'll see . . . .

[miked]

Tuesday 17Nov Push
DWU
poop break
Push Press - 95x5, 135x4, 155x3, 185x3, 205x3, 225x3
Seated BB behind the neck press - 135x5, 155x4, 185x3x2 sets, 155x11f
DB bench - 80x8x2 sets, 80x5f
Standing DB mil press drop set - (45x10 drop to 30x6) x 2 sets
Hammer Inc - 140x8, 140x7, 140x6
Skull crusher - 70x10x3 sets
cable kickback - 10x12, 15x10x2 sets
core
core crusher - 135x20x3 sets
buncha crunches
pilates - plank and side planks

[miked]

Had to postpone my pull workout on Thursday cuz the flu came back to Owen. But, I got it in Friday, although I had to make it a bit short.

Friday 20Nov09 Pull
DWU
Javorek - 95x2
DL - 245x5, 335x3
BMx1 had to get this out of my system. didn't want to leave it on the platform
DL - 425x2, 475x1, 515x1, 475x5, 425x8
Rvs Grrip BO Row - 225x8x2 sets
Preacher Curl - 45x20, 55x15

The gym got 4 new hundy plates. pretty sweet for squats and DLs. but, they have a real thin lip so i almost dropped one on my foot when i first pulled it off the rack. haha

[miked]

Went out and did some drills with the weights and hammer winds today. Felt pretty good. Got to maintain and enhance "the timing".

[miked]

Tuesday 24NOV09 Oly/Squat

DWU
Javorek complex - 95x2
Squat Jumps - 135x4x3 sets
Hang Clean - 135x3, 185x3, 225x3x3 sets
FS - 245x3, 335x3x3 sets
BS - 335x8x2 sets
Lunges - 135x8x2 sets
calves
Side pulls (56 drill) - 57.5x12x3 sets
O-ring superman layouts - 3x10
Side to Side plate stack - 45x20x3 sets

This started to feel like a leg workout by the time I was doing my second set of lunges: sweat dripping off my face and actually grunted a couple of times.

[B_Stax]

What is the proper grunt to lift ratio, and does loud hissing breathing count?

[miked]

Wed 25Nov09 Push
DWU
Jump Rope - 50 jumps
PP 95x5, 135x3, 185x3, 225x3x3 sets
Inc Bench - 135x3, 185x3, 225x8, 225x7f, 225x5f
Seated BN Press - 135x9, 135x5f, 135x5f
DB bench - 80x8, 80x5f, 70x8f
DB Standing Mil Press Drop Set - 50x6 to 30x9, 45x8 to 30x5
JM press - 95x10x2
French press - 40x20x2 oui, oui
Alt Tri push down DS - 20x10 to 10x12, 20x12 to 10x12
Core crusher - 135x20x3 sets
Suitcase carry x 200 feet - 80x1, 90x1
Ab Solo 7# med ball braemar - 20x2 sets http://www.absolo.com/ cool piece of equipment

[FrankH]

That looks like about 2 weeks worth, Mike.

[TheHammer]

yeah no kidding, how long did that workout take you?

[chirolifter]

Damn Mike thats alot of volume...

[bjketchem]

I agree Gene! That's a TON mike...

...I would scale back on so much assistance movements...I think you may be heading toward a problem...especially since you have zero rear delt work and a TON of anterior work...b/c you asked brother, I would take out some shoulder/pressing stuff and replace it with upper back work...like face pulls, rear flyes, rip aparts,etc...nothing crazy but more along the lines of correcting/preventing imbalances...just my 2-cents

[miked]

yeah, it does look like alot. the whole workout took just shy of 2 hours, that's including the warmup and stretching cool down. the actual weight lifting took about 90 mins, including the tri's and core work.

the accessory work is relatively light with short recovery between sets. that's one thing i like about the drop sets, you get some reps in a short time frame.

the rear delts/ upper back are getting worked on the pull day, and some on the Oly/squat day. After my pulls, I do accessories such as bent over rows. And, if I do a shoulder fly complex on the push day, it includes rear delt flys. If that's not good enough, I will definitely make an adjustment.

Not sure why I did the DB mil drop sets. And, I not sure why I did a third tri exercise. Guess I was feeling it. Or, didn't want to go home. haha

I hear what you guys are saying, though. I will watch the volume.

[miked]

So, this week has been a deload week. I planned on doing some stretching, drills, and cardio. But, haven't done jack all week.

I am getting stir crazy and can not wait to hit the gym HARD next week. Gonna start working some max-effort workouts and try to push the envelope and make some real gains in strenf.

[miked]

Back in the gym.

7Dec09 Oly/Squat
Range of Motion Therapy - this voodoo stuff may actually be for real. loosened me up and i had no back/hip/IT band tightness or inflammation during or after workout; so far.
DWU
Hang Snatch - 95x2, 115x2, 135x2, 155x2, 175x2, 185x, 205x1 and a miss these felt slow and out of whack. timing seemed off
FS - 135x2, 225x2, 315x2, 365x2, 385x2 that's a PR for a double (hit a 365x3 and a 425x1 before)
BS - 405x5

planned on doing some lunges and some core, but had to cut it short to take a work related call.

[miked]

9dec09 Push

RMT/DWU
Pushpress - 135x2, 185x2, 225x2, 245x3x2 sets
bench - 135x4, 225x6, 275x3, 275x5f, 225x11f
DB mil press - 60x9f, 60x5f
Hmr bench - 180x5f -done-
french press - 60x20, 80x15
Alt Tri ext DS - 20x12 drop to 15x11
Core crusher - 135x20x3 sets
Side bends (56 drill) - 90x12, 110x15x2 sets
Hyper extension - 20
stone chr - 25x30 (15 each direction)

[FrankH]

Wow. I feel worthless, weak and unworthy. Do you do 1 push and 1 pull per week? More? I do 3-4 workouts per week, but only about a third of what you're doing at each workout, and lighter. Are you still liking the new gym?

[miked]

So, I've decide to alter my routine a little. Since my focus this off season is pulling, I am going to move it to Monday so I will be most fresh, rather than have it follow a few days behind my leg workout. So . . .

Monday - Pull
Wed - Push
Thursday - oly/squat
Sat - drills, agility, throwing stuff

Did my pull workout today, cuz I had to do my Push on Wednesday.

11Dec09 Pull
RMT, DWU
Power Shrugs - 225x3x3 sets - want to drill the timing of the triple extension
DL - 245x5, 335x2, 425x1, 515x1, 565x1 that's a PR. I had 575 at my knees a couple times last OS
Rvs Grip BO Row - 225x10x3 sets
Lat PD - 120x10, 140x10, 160x10
Recline DB curls - 30x10x2 sets
Preacher curls - 50x20x2 sets
crunches - 60x1

[miked]

Not a beast, yet. But, I'm drinking milk.

The gym is Powerhouse Gym in woodbridge. It's a national chain, but not as bad as most of the Globo gyms. Actually has a room with two DL/oly lifting platforms. And, they allow chalk and have DBs that go up to 150.

No video. I will take the camera for my next max effort pull and see what happens. Maybe I will get 585 for Xmas. Either that or my 2 front teeth would be nice.

Last night's workout:

14Dec09 Light Pull
TMR/DWU (includes some drills)
Power shrugs - 225x3x3 sets
RDL - 225x5x3 sets
44K KB Rows - 5x3x3 sets
44K KB side swings - 10 each side x 2 sets

So I went pretty light cuz I am changing up my routine a little. Gonna Pull on Mondays since it is my primary lift day. Push will be Wednesday, and Oly/Squat will be Thursday. Ideally, I will get some drills/throwing/agility on Saturdays.