MikeD 2010-11 Offseason

[miked]

14 MAR ME Upper Powerhouse Gym, Woodbridge, VA
dwu
Cont. PP - 135x5x2 sets
Inc - upto 295x1 dropped to 225x12
Lat PD - 180x8, 200x8
BNP - 135x10, 155x8
facepulls - 50x10x2
JM press - 135x10x2

some curls and ext's

landmines - 45x20x2 sets
cable sidebends - 8x20 each way
hanging leg raise - 15x2

the pressing is coming along. I was hoping to hit 275 in the Incline today. I figured I might still be recovering from the plague that was February. So, hitting 295 was nice. Not where I want to be, yet. But, getting there. And, it was nice to actually have the time to work some core.
i took the day off. hung out with the kiddos some this morning and then went and worked out. niiiiiice. now, i am going to the garage to build a lighter, more mobile WOB stand.

[miked]

16 MAR DE Lower
dwu
42# WFH x10
16# hammer winds - 8 sets of 3 winds
hip snatch - 135x2x5 sets working tech; seems like the bar travels more straight up from the hip for me . . . interesting
Hex JS - 135x3x4 sets



17 MAR DE Upper
dwu
40# D-ball PP throws - 2x10 sets
Spd bench with release - 135x3x5
speed" BO row - 135x5x4 sets


19 MAR ME Lower
dwu
hang cleans - upto 225x2x4 sets
Front squat - upto 385x1 missed at 405; shoulda got the 405, everything felt good, position was good, just didn't have it today.
step ups - 135x8, 225x8 each leg
RDL into shrug - 225x10x2 sets
Hang Leg Raise - 15x2

was gonna do more core, but had to shut it down to get the kids out of the daycare room. I am still digging out of the hole that FEB put me in. oh well, moving in the right direction.

probably won't start focusing on throwing for at least another month.

[miked]

20 MAR ME upper
dwu
cont PP - upto 135x4x3 sets
Seated OHP - upto 225x1 drop to 185x7
DB Row - upto125x8
close grip bench - 225x10x2 sets
Close grip LPD - up to 180x10x2
some bi's/tri's
Land Mines - 45x20x2 sets
sidebends - 90x20x1 set
plank x 1 min


24 MAR DE upper/lower
dwu
hip snatch - upto185x2
cont PP - 135x3x4
Jump squat - 135x3x4 sets
speed bench with release - 135x3x3 sets
sprints - 10yds x about 12

sprints felt good. did them on a basketball court. felt ready for the combine fast. haha

[miked]

26 Mar ME Lower
dwu
wide grip high pulls - upto 185x3x4 sets using these as warmup
Partial DLs - 225x3, 315x3, 405x2, 455x1, 495x1, 545x1, 595x1, 655x1, 735x1, 805x1, 845x1
rvs hypers - 180x10x2 sets

big PR in the partial DLs. Never really tried anything over 705 before.

Here's video from today. Note: if you are going for a BIG PR, and want to get video of it, make sure your camera man is good under pressure.

http://www.youtube.com/watch?v=NBCw0_lWnPc

[miked]

I need to post stuff. I am lame.

[TheHammer]

Well i was kinda wondering if it was too late to be posting "Off-season" workouts.... are we officially pre season yet? I mean So Md is in 3 weeks...

[miked]

Guess i can provide an update from San Antonio:

i took 3rd behind Big Gene and Shawn Baker.

I won the open stone with 45-9, Shawn won the HWFD with 49+, Gene won everything else. He dominated, but, we were not too far behind. I think Shawn and I split the events with me besting him in the OS, LWFD, Light Hammer, and Caber. he got me in the Braemar, HWFD, sheaf and wob.

numbers, as I recall:
brmr: 32-8 bleh
OS - 45-9 more was there, gotta practice some
HWFD: 46 see comment for OS
LWFD: 69-11 see comment for OS
LH: 112+ see comment for OS
caber: 10:30 see comment for OS
sheaf: 27 see comment for OS
WOB: 17 tapped the bar at 18. gonna have to commit to the spin to compete with beasts like Gene and Shawn. Oh, and Pulcinell and Benderoth. sheesh

Gene had some big throws: 119+ LH, 73+ LWFD, and 19 WOB which he smoked by a foot. The crowd got to chanting "Big Gene, Big Gene, Big Gene" on a 4th attempt that Parman gave him and Shawn at 19. It was pretty cool. San Antonio is a good game that is becoming great.

[miked]

been a while since i posted. I have been training. hit a little PR during my pull workout today: hang clean for 305 x 2. first time over 3 bills