MikeD 2010-11 Offseason

[miked]

well, the board has been kinda dead. guess i should get around to posting my offseason workouts. besides, i need a few post to break 1000 and get up there with Marble and Mr. Frank.

Two main goals this offseason: increase pulling power, and get my pressing back up to snuff. back in 2006 when i started the HGs i was repping 355 in bench. mostly ego, but it will help with the stones and general upper body power.

26 Oct Push
DWU
Bench - up to 225 x 6 x 3 sets
BO Row - 185 x 8 x 3 sets
DB OHP - 50 x 8 x 3
Lat PD - 200 x 8 x 3
Rvs Hyper - 140 x 15 x 2
crunches

27 Oct Squat
dwu
squat - up to 275 x 6 no belt
50 #KB swings x 8

[miked]

30 Oct Pull
dwu
hi pulls - 135 x 3 x 3
DL - up to 365 x 6
12" box step ups - 135 x 8 x 3
Jeep pull x 300 feet
Jeep push x 300 feet


1 Nov Push
dwu
Bench - up to 255 x 7
BO row - up to 225 x 6 x 2
DB mil - up to 65 x 10
Lat PD - up to 230 x 10
Speed Inc bench - 135 x 4 x 3
Alt DB Tri ext
crunches
rvs hyper

[miked]

2 Nov Squat
dwu
Squat - up to 395 x 5



5 Nov Push
dwu
OHP - up to 155 x 8
97# KB BO row - 8 x 3 sets
banded bench - 135 with 30's hanging by green bands- 8 x 3 sets
French press super setted with DB ext's



6 Nov Pull
dwu
lite continuos cleans - 135 x 5 x 3 sets
DL - upto 445 x 6
DB split squat - 40 in each hand x 8 x 2 sets
110# stone lift to chest x as many reps in 1 min x 2 sets

[miked]

9 Nov Push
dwu
push press - 135 x 4 x 3 sets
bench - up to 275 x 3
BO Row - 225 x 10 x 2
DB mil - 65 x 12, 65 x 7
Lat PD - 260 x 12 x 2



11 nov Squat
dwu
squat - up to 405 x 6
DB mil - upto 80 x 7
Good mornings - 135 x 10 x 2
Hmr Bench - 140 x 10 x 2
Bench BO row - 90 x 12 x 2
leg exts - 210 x 10 x 2



13 Nov DL
dwu
Rvs grip cleans - up to 185 x 3 x 2
DL off 4" box - up to 405 x 6
12" box step up with farmers bar(one handed) - 110 x 10 x 2 sets each side
RDL - 135 x 20
97# KB swings - 10 x 2 each side

[miked]

14 Nov Push
dwu
OHP - 135 x 6 x 5 sets
bench with 30# DBs on green bands - 135 x 8 x 3 sets



17 Nov Squats
dwu
squat - up to 425 x 5



20 Nov Pull
dwu
cleans - upto 225 x 5 x 3 sets
DL - up to 500 x 5
12" box step ups - 225 x 8 x 2 sets
hanging leg lifts

[miked]

21 Nov Push
dwu
push press - up to 185 x 3
seated BB mil - up to 165 x 5
DB bench - up to 105 x 5
lat PD - up to 160 x 10 x 2
french press - 70 x 10, 80 x 10
tri push down drop set
some curls
core crusher
hanging leg raises

[TheHammer]

Glad to see more OS training threads!
I think you get to subtitle your training log as "old man workout" now...

[miked]

good idea. i think i will go with something like "neo-old man training which leads to kicking the butts of a bunch of trash talking young wippersnappers".

[TheHammer]

lol, Hey you don't need any training for that...

[miked]

24 Nov Squat
dwu
Hip Snatch - upto 155 x 3 x 3
Squat - up to 445 x 4
lunges - 135 x 10 x 2
GMs - 135 x 10 x 2


25 Nov Push
dwu
PP - 135 x 3 x 3
Bench - up to 295 x 3.5 spotter helpled on the 4th rep
bench BO row - upto 135 x 8
DB mil - up to 75 x 8
Hmr Iso front Lat PD - up to 180 x 10
French press - 80x10, 90x10

i was feeling pretty dead today. the squat was a p.m. lift and the push was an a.m. workout. feeling the short recovery time.

[miked]

27 Nov Pull
dwu
hang cleans - 135x3x2, 185x3, 225x3, 245x3, 255x3
DL - up to 525x3 wanted 4 but ran out of gas
RDL powershrug - 225x20


Gonna deload next week. feeling the effects of the first phase of the OS. after the deload i am gonna switch from back squat to front squat. i will start pushing the effort a bit more. hope to hit 3 bills plus in the cleans and push press. although, after the back injury doing PPs last year i may avoid going too heavy. may see about a new pr in the front squat and deadlift, too. although, not too keen on the single lift max effort deal these days. think it risks injury without necessarily transferring to throwing too much.

[miked]

28 Nov Push
dwu
Push Press - up to 185 x 3 focusing on good form with the PPs and pressing all the way through with no second knee bend.
seated OHP - up to 185 x 5
Lat PD - up to 90 x 10
DB bench - up to 110 x 5
Hmr bench - 90 x 10
some tri's and bi's
crunches

[miked]

Deload week

1 Dec squat and push
dwu
squat - up to 225 x 6 x 3 sets
bench - up to 185 x 6 x 3
db ohp - up to 30s x 10
crunches

[miked]

4 Dec Pull
dwu
hi pulls - 135 x 5 x 3 sets
DL - op to 225 x 6 x 3 sets
rvs hyper - 140 x 15

[miked]

8 Dec Squat
dwu
snatch - upto 165x3 no straps anymore on the snatches, just taping thumb and hooking gotta get used to this
Front Squat - 135x6, 225x6, 275x6, 315x6, 365x2 i was hoping to go 6 with 365 but was gassed from the set of 6 with 315 . the last couple reps were with practically no air. man, i'd forgotten how hard it is to get oxygen when doing the FS. good thing was that my tech and positions felt great and i think once i get a few more fs sessions in i will be pushing some good numbers up.
squat - 225x10
Vierra stone squats - 135x10 each leg
GMs - 135x20 felt good but too light. gonna start increasing the weight on these
Leg extensions - 210x12 did these just to blow up the beaurilieus teardropialis muscle for the ladies
side bends - 70x20 each side
hanging leg raises - 10x3

[Beau Fay]

Hey my real close frien',

Two things-- why ditch the straps on snatches? Even most Olympic lifters train with straps on snatching and then ditch them close to a meet. I tape and hook for both C&J and snatches, but use straps as well for snatches. I would consider keeping them, especially if you don't have a good OL bar with knurling all the way to the collars.

Also, do you feel comfy doing all those reps on front squats? I've gotten to the point where I won't do anything more than a triple on the front squat because the upper back tends to fail before the legs do and the breathing is an issue like you mentioned. I feel like 1-3 reps on fronts are best and if I were to do higher reps I'd do them on the back squat. Perhaps limit the reps on fronts but hit a few more sets for volume. Food for thought, Gary Taylor?

Just a couple ideas to throw around during our vision quests. What do you think, frien'?

[bjketchem]

I like your thinking on both counts Beau. Especially true regarding the straps, the barbell Mike has is thick and is definitely not a great O-lift bar. I think you also make a great point regarding the front sqt reps vs. back sqt...I always feel like i have more in the tank with my legs, but maintaing the proper upper body position was the bigger issue.

one other thing, is this the vision quest you are talking about?

http://www.youtube.com/watch?v=A2pYLcdrcQs&feature=fvsr

[miked]

Thanks for the input fellas. I actually agree on the straps deal after a little more consideration. I was thinking that as I move up in weight I don't want to get caught strapped in if I lose the snatch to the rear. I think the key is probably to just to a single wrap with the straps and not do a bullrider death grip.

On the front squats . . . . I know conventional wisdom is low reps for the reasons you guys point out. But, I was thinking why not develop the strength and structural integrity to go deeper with the FS? If the back/core is giving out, why not make them stronger? Especially in the context of the types of throwing we do with the weights, caber, wob, etc? Ultimately, I am doing them to get stronger, not work towards the highest FS number I can hit. And, won't developing that strength help when I get to the bigger numbers?

I will work down to lower reps/more weight. I am trying out a variation on the Wendler 531 program. I call it the Dickens 6543 program.

Just experimenting to see if I can get my body to respond to training.

Another note on the squats: I have completely moved to the Oly style of squatting and no longer employ and powerlifting technique. Narrower stance, "ATG", and "No, No, belt". I bring in the belt when I start getting into the heavier weights.

[miked]

Dec 9 Push/Upper body
dwu
strict PP - up to 205x3
Bench - 135x6, 185x6, 225x6, 245x6, 275x7 just missed 8 drop set at 225x10
seated DB OHP - 75x6, 60x7
BO Row - up to 225x8x2 sets
Close grip Lat PD - 140x10, 160x10
french press - 70x10, 80x10
a few curls

[miked]

11 Dec Pull
dwu
clean - up to 265x3
DL - up to 515x5
12" box step ups - 225x10, 225x8
GM power shrugs - 225x20

[miked]

12 Dec Push
dwu
OHP - upto 155x6, and 135x12
DB Inc - 65x10x2 sets
BF Lat PD - 130x10x3 sets
some curls and extensions
plank x 1 min

feeling a little tire so I took it easy today

[miked]

15 Dec Snatch/Squat
dwu
snatch - upto 17x3x2 sets
FS - upto 365 x 3, drop to 315 x 8 I quit on the 365. I had a couple of more reps, but was feeling the O2 deficiency so I punked out. my pennance was the 315x8. nearly hurled.
BS - 225x10
GM - 185x15
Leg Ext - 210x15
Side bends - 80x20
Hanging leg raises - 15 x 3 set
plank x 1 min

[miked]

16 Dec Upper Push/Pull
dwu
PP - upto 225x3
Bench - upto 295 x 3, drop to 225x 14
rvs grip BO row - upto 245 x 8
seated DB OHP - up to 80 x 8
Hmr Lat PD - upto 190x10
tri PD - drop set 70,60,50,40x8s
db curls - drop set 50,40,30,20 x 5s

[miked]

had to skip saturday's pull workout to take care of a bunch of xmas activity.

19 dec push/pull
dwu
OHP - up to 185 x 4, drop to 155 x 9
Hex DL - up to 505 x 10
step up - 135x8, 225x8
rvs hyper - 140 x 12
a few curls

[miked]

22 Dec snatch/front squat
dwu
snatch - upto 185x2
FS - upto 385x3
rs - 315x10
some leg curls and exts
side pulls - 90 x 20
hanging leg raises - 15x2 sets

the triple with 385 is a pr for a triple. last OS i doubled 385. so, i am happy with that.

[TheHammer]

Congrats on the new pr...that is alot of weight.

[miked]

Thanks, Dave. the third rep was a beeotch. i let my hips get high and almost lost it forward and hyper flexed my wrists. as i was grinding/stalling in the middle of the rep i heard myself releasing some sort of guttural bleating followed by a teen-voice-changing "c'mon!" as i drove my hips forward. As I racked the weight i noticed a few of my fellow patrons looking on. guess it was kinda loud.

23 Dec Upper push/pull
dwu
PP - upto 225x3
Inc Bench - upto 275x4ish** drop to 225x10
BO row - up to 255x8, drop to 225x8 with 1 second hold
seated DB OHP - upto 75x10
Lat PD - up to 180x10
a few curls and extensions
core crusher super setted with hanging leg raises - 135x20/15, 135x20/20
plank x 1 min

** so the Inc bench 275 x 4ish is a result of an overzealous spotter. he was one of those guys that takes it too seriously and gets all up on your bar and starts assisting your rep before you need it. so, i felt like the 3rd or 4th rep were where i was hitting failure, but wasn't sure cuz my uber spotter. sheesh dude, get off my effing bar. its a friggin' "spot", not an "assist". GAWD!!! trouble was, he was the only person in my part of the gym. so, i had to hit him up at 255 and again at 275.

[TheHammer]

lol, i have my wife spotting me and she is good, she won't touch that bar unless it comes back down, or stalls for more than a couple of seconds.

[Aaron Miller]

good work this OS Mike 9and Dave)...like some other i am not posting my stuff..mostly due to lack of time to post... but man...the over zealous spotter is a pain...at my department's gym we have that guy...and of course not to mention his positioning as he "helps" ...ugh...but still nice numbers there..

[ADaniel]

Believe it or not, it's 10 times worse when you are a girl... some guys don't believe you should be able to lift the plates, much less the weight...