MikeD's 09/10 OS

[miked]

16Dec09 Push
TMR/DWU
Push Press - 135x2, 185x2, 225x2, 245x1, 265x1, 275 miss, 275 miss 1st rep got 2nd rep, 275x2, 225x4
---- so, interesting little battle with the 275. i am not using a classic jerk style push. carrying the bar more in the hands and not getting as much transfer off the body. and, not as confident as i should be in driving the bar up. so, the first rep at 275 i got stuck about 2 inches from lockout for about 4 secs. second set i did the same thing with the first rep, but got pissed off and took a second rep and got it. then, b/c my goal was to double the 275, i did another set, manned up, and got both. i think technical issues are holding me back a little here.

DB Bench - 85x4, 100x4, 110x7f
BNP - 135x10f, 135x6f
Drop set Hmr bench - 70x7f drop to 45x7f
French press - 80x17f, 80x12f
DS Rope pushdown - 50x8 to 40x8 to 30x8 to 20x12f
Core crusher - 135x2x2 sets
Suitcase carry - 105 x approx 200ft each hand

pretty good workout. feel good about manning up on the PP even though I should probably be pushing more up. Goal is to PP 315+ by the end of the OS. Hopefully, i will pick up some technical tips at the OBX seminar.

[TheHammer]

lol getting pissed off is usually how i end up breaking through plateaus in the gym...

[miked]

17Dec09 Squats

decided to pass on the oly since I had a heavy shoulder workout on Wed. And, Mr. Marble inspired me.

TMR/DWU
Jump squats - 135x4x3 sets
Squat - 135x3, 225x3, 315x3, 405x2, 455x1, 495x3, 505x2x 315x8
Lateral lunges - 135x10 each direction x 3 sets
calves
Ab solo 7# med ball toss - 12 each side x 3 sets
O-ring supermans - 10x3
side pulls - 65x12x3 sets each side
buncha crunches

as the squats got heavy it became more obvious that i haven't been focusing on back squats, and hadn't gone heavy in a while. i could not slip into my old squat groove. so, it felt awkward and not "right". in fact, i almost dumped both reps with the 505 forward.

[TheHammer]

Nice!

[miked]

So, between the blizzard and the holiday rush, I missed my pull workout on Mon and my push w/o on Tuesday. Will make up the pull on Sat, and go for a big pull day on Mon.

24Dec09 Oly/Squat
TMR/DWU
Hang Snatch - 95x2, 135x2, 155x2, 185x2x3 sets these were a little sloppy, let bar get out away from body in pull
Jump Squat - 135x4x3 sets
FS - 225x3, 315x3, 315x5, 315x8 I thougt I was gonna pass out on the 7th and 8th rep . tough to get air on hi reps in the FS
12" box step ups - 225x5x2 sets
calves
stone chr - 35x30x2 sets
Roman chr leg raises - 20
Side bends - 72.5x12x2 sets
Overhead pull - 30x12x2 sets
crunches - 50x1 set
prone supermans - 5 sec hold x 10

[miked]

26dec09 push

tmr/dwu
pp - 135x3, 155x3, 185x3x3 sets really focused on the drop and pop then driving the bar all the way through the rom
inc bench - 135x3, 185x3, 225x8, 225x8f
db bench - 100x7f
standing mil db press - 50x10f
alt db skullcrusher - 35x rx17f and l15f
french press - 70x17, 70x9f
suitcase carry - 100 x 200-250 ft each arm this is good stuff. the asymetric load really works the core and it works a little cardio
buncha crunches

[miked]

Supposed to be a max effort pull day. Supposed to be . . . .

28Dec09
TMR/DWU
Power shrug - 225x3x3
DL - 245x3, 335x2, 425x1, 515x1, 605x fail, 605xfail, 525xfail

packed up and went home. Didn't have it today. And, I got video. haha

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

pfffft

[miked]

I guess I am the only one egotistical enough to continue posting his workouts. haha

01Jan10 Oly/Squat

first workout of the new year!!!

TMR/DWU
Hang Snatch Hi Pull - 135x3, 185x3, 225x3x3
Good Morning Jump Squat - 135x4x3 sets
Box Front Squat - 135x3, 225x3, 315x3x3 sets these are harder than reg FS's. More time bearing the wgt, and sitting back on the box, then transitioning forward and up really works the core and consumes alot of oxygen. I tried to move as fast as possible through the eccentric phase. good stuff.
Lunges - 185x5x2 sets again, tried to be as fast as possible on the ecc. phase
calves
Cable side pulls - 90x20, 100x20x2 sets
ab hyper extensions - 20

good workout. some nice variation and "innovation"

[jim]

Or you are the only one still training. Keep posting.

[Rich McClain]

My training has been sporadic but existent. I've been posting with my buddies on the GLSAA site.

01/01/10

Back from the depths...

It has been 32 days since I last did this workout and 25 days since I last lifted. My L-5 disc is compressed which I need to work to expand back to original size. Fluids, stretching and decompressing.

Garage temperature 26 degrees. Total workout time about 1 hr 15 minutes.

Snatch 95x5x3
Snatch Hi-pulls 115x5x3
Jump shrugs 195x5, 215x5, 235x5
Upright Rows 65x5, 75x5, 85x5
Core Twists 25x5x3
Core Crushers 155x3x3
1/4 crunches 12# Medballx30x2
Rev Hypers 12#mbx30x2

[TheHammer]

nah i'm egotistical enough to cintinue postin my workouts... just haven't been working out lol.
Starting back up today.

[miked]

04Jan10 Pull

TMR/DWU
One Arm Jump Shrugs - 95x5, 135x5x3 set
- these were interesting. harder with non-dominant hand
Hex Power Shrugs - 315x3, 365x5, 415x5
RDL - 315x5x2 sets, 365x5
Rvs Grip BO Row - 225x10, 225x8
Narrow Grip BB curl - 95x12, 95x8
Recline DB concentration curls - 20xfailx2
No core

video: http://www.youtube.com/watch?v=DRXVxi19f6Y

[miked]

Thursday 7Jan10 Push
TR/DWU
PP - 135x3, 185x2, 225x1, 245x1, 275x1, 225x3x2 sets
Seated BB Behind Neck Mil Press- 135x6, 185x3, 185x4, 155x9f
Inc DB - 85x8, 85x5f, 80x7f
JM press - 115x11f, 95x10f
DB french press - 30xfx2 sets
Core Crusher - 135x20, 185x20
Suitcase carry - 100# DB x 200+ feet
Ab hyer extensions - 20

On one of the PP sets, i think the 245, i got a little squirrelly and out of position and kind of tweaked my back. Didn't seem to hurt, so I finished my workout. As i started to cool down afterwards, it started getting real tight. by the time i went to bed, could hardly stand up. long story short, chiro thinks i compressed a couple of discs and strained a some ligaments/tendons.
suckorama
I was planning on taking this week off, deload, anyway. but, i won't be going down to the Orlando games this weekend. Hopefully, it won't take to long to get it straightened out. Luckily, its nothing too serious and there is plenty of time to rehab and train before the season starts.

take care of your backs fellas

[miked]

So, I was going crazy and back was feeling pretty good and decided to get in a light workout to see how it is going. Everything is feeling pretty good still.

20Jan10 Lite Pull

TMR/DWU
Hi Pull - 135x3x2 sets
Snatch - 135x3 x 1
DL - 225x4, 225x5, 315x5
BO Row - 135x10

[chirolifter]

Nice job Mike. Were you sore from squatting at my place?

[miked]

Yeah, Gene, but only my gracilii (plural of gracilis?). I think that's b/c I have been focusing on front squats and haven't done alot of back squatting this OS, and hadn't done anything but that light pull workout in over two weeks.

I did a light push workout Wednesday (will post later), and am heading to the gym for a light Oly/Squat workout today.

I have an MRI scheduled for 1300 today. I don't have any problems with range of motion or doing most anything, but if I just simply stand, I get some pain in my lumbar area and sometimes it radiates down into my right hip. So, I am gonna get it checked out to see what's going on and then fix it so's I can get back to some serious training. I want to be in top form for my debut in the Masters at Richmond.

[chirolifter]

Let me know the MRI goes... If i dont throw pro, im coming after you at Richmond....

[miked]

not fair. you're bigger than me.

I think I will be able to get my training going, again. Gonna try to be smart and not do anything "too dynamic" for a few weeks to try to avoid aggravating the back. probably won't do any push presses for a little while.

Here are the past few workouts.

23 Jan 09 OBX Training Seminar

-- weights in Kilos--

Clean - 40x3, 70x3, 80x3, 90x1x2 sets, 100x1x2 sets, 110x1x2 sets
Snatch - 50x1, 60x1, 70x1, 80x1x2 sets, 50x1
Band Squats in pounds (band =200 to 250 at bottom) - 315x3, 405x3, 495x3, 585x2, passed on 675 - trying to be smart
Raised Heel Bench Squat (back to kilos) - 50x5, 90x5, 110x5
Squat with 120# chains - 135x5, 225x3, 315x3 (pounds in addition to chains)
Behind Neck Jerk (kilos) - 70x3, 100x3, 110x3, 120x3, 130x3x2 sets
Hex Bar Power Shrugs - 125x5, 155x3, 175x3, 190x3x2

Had a great time at this clinic with Gene, Dave, Tim, and Jeremy. Awesome.


Wed 27 Jan Push
TMR/DWU
Inc Bench - 135x6x2 sets, 185x6, 225x6x2, 225x5, 185x12f
Std DB Mil Press -55x8, 55x6, 55x8
Hmr Bench - 160x6, Drop set 140x6 to 90xfail
French Press - 70x15, 70x11, 70x8
Rope PD Drop set - 40x10 to 30x10 x 2 sets
no core

I think I wasn't paying attention on my last set of Inc Bench on the last set at 225 and did not recover at all from the previous set b/c on rep five i got stuck and had to set it in my lap, stand up and set it on the floor. haha been a long time since that happened.

[miked]

Friday 29Jan Oly/Squat

TMR/DWU
Hang Snatch - 95x3, 115x3, 135x3, 155x3x2 sets, 135x3
Jump Squats - 135xx3 sets
FS with 90# chains - 135x3, 225x3, 275x3, 315x3 (weight listed is bar weight not including chains)
Squat with chains - 315x10
BB step up 12" box - 135x8x2
crunches

chain squats.jpg (33.05 KB) Viewed 25055 times

[bjketchem]

I miss you Mike

[chirolifter]

Nice set up Mike...

[miked]

that's at powerhouse gym. i talke to the managers about bringing in bands, chains, boxes, etc. They thought it was awesome and said bring whatever you want.

[miked]

So, I had to do something. Everything felt good after all the snow shoveling. I figure if I do back neutral/lower body passive stuff I will be okay until I see the Orthopedist and get my back back on course.

9Feb10 Push
TMR/low impact DWU
Warm up bench - 135x6x2 - all bench variations done with feet on box keeping back neutral and lower body passive
narrow grip speed bench - 135x4x4
Bench - 185x4, 225x4x3 sets, 185x6
Low Incline DB press - 65x15x2
JM press - 95x10x3
Bowflex Alt Try Pushdown drop set - 30x15,12,10,8,6,4,2
no core

sitting on the couch enjoying the glow of a nice little endorphine high. man, how do people get by not working out??

[miked]

So, just got back from the orthopedist. Talked alot, took and looked at some X-rays, and things actually look pretty good. He said the disc bulges and degeneration have probably been in place for a long time and look like normal wear and tear. As for the annular tear, he said they are common particularly for people involved in dynamic physical activity.

Most important thing is that I have no pain down my legs which mean nothing neural is compromised. He thinks the injury was likely muscular.

Long story short, everything actually looks okay. I need to give it a little more time and then ease in to the training.

Big bonus, the topic of bumper plates came up and he said they are great cuz you can drop them and that he has a set in his home gym . . . . all with Holly sitting there. Pretty good endorsement for the next addition to the basement of pain.

[TheHammer]

glad to hear.

[Rich McClain]

That's Great, Mike! How you explained your back had me freakin' out. I wish you a quick recovery!

I've been trying different ways to avoid jarring negatives when lifting. So far nothing more than a cement floor/foam pad/plywood/foam pad. Bumper Plates may be in my future if Uncle Sam lets me have some $$$ back.

[chirolifter]

Great news Mike... When you get back at it, you will need to really keep your core strong!!! That will help support which will = less pain!!!
Ramp it up slow, keep getting adjusted and if you can massage now and again, stretch and foam roller!!!
We spend soooooooooo much time training, its worth the $$ and time to do the pre and post -hab (chiro, massage, nutrition, stretch) these are the things that get and keep you Healthy... We owe it to our body!!!

[miked]

Today starts PHASE TWO of the 09/10 Offseason

I am basically gonna extend my offseason to make up for the past six weeks I took off. Everything is feeling good. I am gonna to a couple of cycles of Wendler's 531 program to get everything back on track. And, I want to have a plan in place and to follow to keep focused and monitor my progress. After the 531 I plan doing about 6 weeks of Westside conjugate to focus on power and explosiveness, then into all throwing all the time. Won't plan on being into "in season shape" until probably July. We'll see how it goes.

Saturday 20 Feb Incline
Incline - 160x5, 185x5, 210 x11
Rvs grip BO Row -160x10, 185x10, 210x10
DB Mil - 45x10x3 sets
Bi/Tri superset - Rec DB curls 25/French Press 50 x15x 2sets
Side pulls - 50x25
Hanging Spine Decompression

Gonna do some squats manana

[bjketchem]

Nice work bruthamon

[miked]

21 Sun Squats
TMR/DWU
Jump Shrug as warmup - 135x5x3 sets
Squat - 300x5, 350x5, 395x10 (almost barfed) 350 and 395 felt waaayyyyy to heavy
Lunges - 135x10x1 gassed and even closer to barfing
Good Morning - 135x10x3 sets
Hyper X - 3x10 at bw
Core - rvs crunch x20, crossover side pulls 50x20, crunch machine 50x20 reps
Hanging decompression - 2x20 secs

This was tougher than I care to admit. yoinks Although, a set of 10 at 395 after 6 weeks off (couple w/o mixed in) ain't too bad.