Mike's Comeback Tour

A Strong Return

2009-01-13T14:06:00.000-08:00

Today was a strong return to weight lifting for me. I suffered a pretty bad injury and have not touched a weight in over a month. It will be even longer before I can return to doing squats and deadlifts again but I will work on what the doctor cleared me for, upper body. So today I wanted to find out where I was strength wise for a few exercises I want to incorporate. Today was like a chest/shoulder/tricep day. Here it is:

Legs Up Pause Bench

135x 10

225x 6

275x 6

295x 6

315x 6

Seated Shoulder Press

135x 10

185x 5

225x 5

185x 5, 10

Seated French Press

45x 20

95x 10

135x 8, 6

155x 6

That was it. I finished off with some cardio but no ab work due to the neck/back injury. I minimized all stress on the spine by benching with my feet in the air and doing my tricep work seated. I have no pain and was surprised at the strong workout after a month layoff.

Squat/Deadlift Strength Conditioning

2008-12-06T13:19:00.000-08:00

Front Squat

135x 8

225x 5

315x 2

405x 8

455x 3

*bar rolled on 2nd rep, could've done 5

Top Deadlifts

225x 3

315x 3

405x 3

495x 3

585x 1

635x 2 very tough

455x 8 off plate

Decline Sit Ups

BW + 15 x 3 x 15

This was all I had the energy for today. I was and am completely spent. Andy Bolton said when he switched to doing both squats and deadlifts on the same day he use to throw up and get sick to his stomach after every workout for 4 weeks or so. Today was the first time I ever felt that way. The top deadlifts are done starting at the top which gives you a negative and a lot of kinetic energy making the bottom very easy and the top very hard. I am weak at the top so this went well. Back to no equipment squats and stiff leg deadlifts next week. I will have to find time next week to do an upper back workout.

Bench Press Strength Conditioning Week 3

2008-12-02T16:08:00.000-08:00

Pause Bench Press

135x 2 x 6

225x 6

315x 3

365x 8 - all time PR for pause bench

405x 3 - ties all time best for pause bench

Seated Hammer Curls

45x 3 x 12

Tricep Extensions

115x 6

155x 3

105x 3 x 6 paused, wide grip

Seated Rows

5x 100-195 x 8-12

A big PR for me today with the 365x 8 paused reps. My front delts and outer pec muscles get really sore after my bench workouts so I dropped the narrow grips and went to an isolation exercise with the extensions. The close grip seemed to irritate my wrist so I tried a wide grip. these were different and left my triceps feeling good and pumped. The seated rows however caused quite a bit of discomfort in my injured shoulder.

Squat/Deadlift Training

2008-11-29T13:51:00.000-08:00

Front Squat

135x 8

225x 6

315x 4

405x 6(could've done 8)

425x 6

Stiff Leg Deadlift

135x 2 x 3

225x 3

315x 3

365x 3

415x 5

Shrugs

5x 270-500 x 20

Decline Sit Ups

15x2 x 15, 10x 12

Standing Abs

3x20

This was a really fun workout. I had been itching to do front squats for awhile now plus it took stress of my bicep/shoulder. Hit a very strong 405x 6 then a medium difficulty 425x 6. Will do 2 sets with 425. Did still leg deadlifts ala John Hudson. The only difference was I keep my head facing my feet till lockout.

Squat/Bench Training

2008-11-25T17:33:00.000-08:00

Squat - high bar, no equipment

135x 8

225x 5

315x 5

405x 1

495x 8

down sets

405x 3 x 8

Pause Bench Press

135x 10, 6

225x 6

335x 8

down sets - 5 second pause on each rep

275x 3 x 8

H Rolls

5x12

Decline Sit Ups

3x15

Another solid workout tonight. The squats were easy but by the 3rd down set I was feeling more then a little fatigued. The bench was real nice, 335 was surprisingly easy. Heavy deadlifts/back on Friday or Saturday. I am breaking deads out b/c it is the lift that needs the most work at this time.

Big Workout

2008-11-22T13:16:00.000-08:00

Had a great workout today! Here it is:

High Bar Squats(no equipment)

135x 8

225x 6

315x 3

405x 1

485x 8

down sets

435x 5

415x 5

395x 5

Pause Bench Press

135x2x6

225x 6

315x 3

365x 6!!! add wrist wraps

down sets(no equipment)

315x 8

295x 8

275x 8

Deadlift

225x 3

315x 2

405x 1

435x 8 EASY!!

down sets( stiff leg deads)

345x 5

365x 5

385x 5

Decline Sit Ups

3x12

Arms

7 sets total

This was a great workout. I can say that the deadlifts are what surprised me the most. I really did them like there was 135 on the bar. No bouncing either.

Squat Test

2008-11-19T17:55:00.000-08:00

Squat

135x 5

225x 5

315x 5

405x 1

495x 1 add belt

585x 1 belt & light knee wraps

675x 1 same EASY!!!

405x 2 x 5

Lying Leg Curls

55x 12

95x 12

Finished up with some abs and called it a day. This was the first time since July that I had to walk the weight out and setup. I also did all these squats ass to heels as opposed to having someone call my depth at just breaking the plane. In other words, this was an IPF legal squat. I am very happy with this lift and will setup my next cycle based off a 675 max so that I can leave some room to build.

Bench Press Strength Conditioning Week 2

2008-11-17T15:46:00.000-08:00

Pause Bench Press

135x2x6

225x6

315x3

355x2x6 easy!!!

Illegal Wides Paused

305x2x6 hurt wrist and shoulder somewhat

H Rolls

30x3x12

20x2x15

Looks like all the back work is paying off. Hit a very strong 355 for 2 sets of 6 paused. My spotter would give me a clap like an old school meet. Did some illegal wides today as the inclines were all being used and I didn't want to wait. They felt great but did give me some discomfort in my shoulder and wrist. Finished off with 5 sets of H Rolls. So next week 'll go for 3x6 with 355. My all time PR is 4x6 paused with 365. When I get 4x6 here I'll go up to 375 and start over. Wanted to do some tricep work tonight but my elbows were bothering me.

Deadlift/Back

2008-11-13T16:01:00.000-08:00

Deadlift

135x 5

225x 5

315x 2

405x 1

495x 1

555x 3

Stiff Leg Deadlift

315x 3 x 5

Barbell Rows - no straps

225x 8

275x 6

295x 6

Lat Pulldowns

160x 10

200x 10, 8, 8

Finished off the workout with some abs as I have been doing after every workout. 555x 3 was not tough but not easy. I really wanted to see where I was at this point to figure out what I needed to work on. Besides grip it is power off the floor. So I will be doing deadlifts off a 100 pound plate for sets of 6. This will build my grip, power off the floor, and speed for lockout.

Bench Press Strength Conditioning Week 1

2008-11-11T16:23:00.000-08:00

11/11/08

Pause Bench Press

135x 10, 5

225x 5

315x 1

355x 4

355x 6

Paused Incline Dumbbell Press

60x 6

90x 6

120x 2 x 6 easy

Narrow Grip Pause Bench

135x 3

225x 3

315x 3 x 3

Good workout on Veterans day. I hit all my numbers and I am pleased with that. I am starting a strength conditioning cycle hoping to build power from the bottom up. I didn't have a spotter for my first set with 355 and I didn't want to miss. Was very happy with the narrow grips though! Every single bench rep including warm ups was paused. I use to do it this way but I got away from it. Now I am back at it!

Deadlift/Back

2008-11-06T16:04:00.000-08:00

11/6/08

Deadlift

135x2x5

225x3

315x2

405x1

495x1

585x1 - all sets done sumo

405x1 - switch to conventional

635x Miss grip

705x Miss, used straps

Barbell Rows

135x 10

225x 10

315x 5

365x 5

315x 10

DB High Shrugs

20/25/30/35/40x 20 reps each

Lat Pulldowns

135x 10

165x2x10

VERY disappointed with my deadlift. I have actually gotten weaker in this lift. I did all sets without a belt today as well. About 4-5 weeks ago I got 700 past mid thigh and lost it b/c grip. Today I missed 635 at the very top with grip and couldn't even break 705 off the floor with straps! Oh yeah, I did the 700 pull after squatting last time!

Bent over rows went very well. I do these very strict, no swing, dragging the barbell up the thighs and explosively pulling the shoulder blades together and elbows back. Everything else was done light and precise today. I am still trying to figure out how I'm going to set up my training.

It's been awhile

2008-11-04T17:36:00.000-08:00

Well, we are getting back into the swing of things here. I have been training but not the same way as in the past. I am getting back to my roots to condition my body and get every link strong to the max. Here is todays' benching:

Bench Press

135x 10, 5

225x 3

315x 2

365x 1 paused

385x 1 paused

405x 1 touch & go

365x 2 x 3 touch & go

315x 3 - 3 second pause on chest

305x 3 - same

295x 3 - same

Modified Close Grips

225x3x5

*easy weight but need to build up the wrist and elbows slowly

H Rolls

4x15

That's it for today was smoked and trying to figure out what I can/can't do. I will once again be updating my blog regularly. Thanks for reading!

Random

2008-02-03T12:07:00.000-08:00

2/3/08

Felt like doing something different today:

Front Squats - no belt
135x8
225x5
315x5
365x5

Rack Pulls
135x5 off floor
225x5 off floor
315x5 off floor
405x3
495x5 add belt
535x4 miss 5th on grip

Grip Shrugs
275x27, 26

Seated Leg Curl
90x3x8

Past few workouts...

2007-06-29T04:53:00.000-07:00

Wednesday

Reverse Band Bench(small) 515x1

Doubled up Band Bench(small) 225x3

Front Plate Lift 45x3x10

Face Pulls 4x10-12

Thursday

Power Cleans 175x2/265x2/315x3

Abs 8x12

I will now be going on vacation for 8 days starting tommorrow. Got very little problems from my shoulder Wednesday so I will most likely venture on a program along those lines. Also, I will be losing some weight when I get back. Between 20-30 pounds is what we're shooting for.

Shoulders/Arms 6/20/07

2007-06-20T15:40:00.000-07:00

Fat Bar Pushdowns Green Bandx4x25
superst with:
Preacher Curl 4x12

Shoulder Circut
Front Plate Raise 25-100x20-6 reps
Leaning Away Side Raise 5-10x25-20 reps
DB Rear Delt Raise 25-45x12 reps

Repeated circut 5 times through

So, doing what I can and it sucks. I will be doing the Blakley shoulder routine next Wednesday so at least I have something to fall back on when I go back to benching.

Back in the saddle...for now

2007-06-18T17:27:00.000-07:00

Squat

warm up 135x2/245x1/335x1

work set 425x10

Pause Squat

work set 375x8

ABS 6 sets

A little pain today but found a way to work around 80% of it. I go into tommorrow to see if they want to do surgery. It was 91 degrees in the gym tonight so I was more than a little wet. Benching of any kind is out but I will be working arms and giving deadlifts a go on Friday.

Meet is out!

2007-05-21T16:42:00.000-07:00

Left torn Rotater cuff, nuff said. I talked to the meet director for the AAU worlds and they will let me compete this year so that is a big relief. So, for now I shall rest up, pull the sled, and go from there.

Chest/Shoulder/Tri 5/19/07

2007-05-19T10:59:00.000-07:00

3 Board Chain Bench
warm up 135x1/135+chainx1/225+chainx1
work sets 315+chainx1/335+chainx1/365+chainx1

Speed Bench 185x8x3
3 different grips used

Fat Bar Pushdowns with Band attached
STACKx5x12(wow, tough)

Elbows Out Extensions 6x10

Face Pulls 4x12

Chest Supported Row 5x12

ABS 8x12

Max out day, deload next week YESSSSSSS!!!! The 365 with chain was slow. I hold all my reps at the top for 3-5 seconds. Total weight at the top was 615. Today I also tried a suggestion from Ryan K. and that was to not take the bar down to the board slowly but rather "drop" it on the board, pause, and explode. Helped my shoulder out but I found it to be much harder this way??

My shoulder hurts real bad but I had no problems on the speed bench for some reason. I'm actually really interested to see where this plan will take me.
My triceps are getting much bigger and I now regret doing the reverse grip earlier n the cycle. But if I hadn't gotten hurt, I wouldn't be trying new things.

Squat/Deadlift 5/15/07

2007-05-15T17:18:00.000-07:00

Box Squat(11 inch)
warm up 135x1/225x1/315x1
work sets 405x2/455x2/500x2/550x2/585x2(wow)

Reverse Band Speed Deadlifts
warm ups 225x1/315x1
work sets 405x2/425x2/455x2/475x2/495x2(awesome speed today)

Leg Extension 3x12
Seated Leg Curl 3x12
Leg Press Calf Raise 3x30
Hise Shrug 4x20

Great Workout today. I was suppose to max out on the box squat today and ended up killing 585x2 but was done after that set. My speed on the 495x2 was freakin' awesome! All speed deads were done with 20 seconds rest between sets. Ran out of time so no abs tonight.

Chest/Shoulder/Tri 5/12/07

2007-05-13T05:31:00.000-07:00

Chain Bench Press
warm ups 135x6/135+chainx2
work sets 225+chainx2/275+chainx2
add 3 board and 3 second pauses
315+chainx2/335+chainx2/345+chainx2

Band Push Ups(small band around back)
BWx5/BW+45x5/BW+90x5/BW+135x5

Small Band Pushdowns 4x20
Kennelly Extensions 6x10

ABS 9 sets

Used 3 board b/c I tore my suprasupiniatis doing reverse grip last week and going to the chest with 275 and chain was very painful. The way I've decided to do this meet was to stick with my original plan but just do 3 weeks of 3 board with chain followed up with 8x2 speed bench, deload, then 3 weeks of 3 board with lots of bands followed up with speed bench, deload, then meet. Will use purple band+weight for pushdowns and alternate between floor extensions and kennelly extensions.

Squat/Deadlift 5/8/07

2007-05-08T17:12:00.000-07:00

Box Squat(11 inch)
warm ups 135x2/225x2/315x1
work sets 365x2/405x2/455x2/475x2x2

Reverse Band Speed Deadlift
warm ups 225x2/315x1
work sets 425x3x2/455x2x2

ABS 8x12
Hammer Pause Shrugs 4x8-20
Calf Raise 3x30

Added weight for the box squats and things went great. All weights were fast and smooth. Same goes for deadlifts. I didn't use the plate today and dropped the bands down 1 peg. All deadlift sets were done with 30 seconds rest between sets.

Chest/Shoulder/Tris 5/5/07

2007-05-05T13:26:00.000-07:00

Chain Bench Press
warm up 135x15/135+5 sets of chainx3
work sets 225+chainx3/275+chainx3/245x2x3+chain/275+chainx3

Reverse Bench Press 135x5/225x5/315x5
Fat Bar Pushdowns STACKx5x12
Hammer Curls 1x12/3x8
Seated Rows 4x8
ABS 5x20

All bench sets were done with 5 sets of 5/8 chain cut in 3 foot lengths. It weighed out 200+ pounds. I paused the first rep on each set except 245 were I paused the first and last rep.

Squat/Deadlift 5/1/07

2007-05-01T17:03:00.000-07:00

Box Squat(11 inch box)
warm up 135x2/225x2
work sets 315x2/330x2/365x2/405x2/425x2 ALL EASY

Reverse Band Speed DL off Plate
warm ups 225x2/315x2
work sets 405x2x2/425x2x2/455x2 good speed on all sets

Leg Curl 3x12
Leg Ext. 3x12
Calf Raise on Leg Press 3x30
DB Shrugs 2x20
ABS 8x12

Real good workout today. It was fun working out with other people for once. Used a purple band for deads that gave us only about 15-20 pounds of assistance and gave out just below the knee caps. 2 of us did 5x2 in just over 5 mins.

Chest/Shoulder/Tris 4/28/07

2007-04-28T12:10:00.000-07:00

Bench Press
warm ups 135x15/225x3
work sets 315x3/335x3/355x3/315x2x3 all last reps paused

Board Bench
work sets 365x3/375x3

JM Press
warm ups 95x6/135x6
work sets 225x6/276x6

Pushdowns STACKx5x12

Bradford Presses 95x3x15

Bradford presses irritated my shoulder a bit so I will have to drop those from the rotation. The JMs were hard, I wish I had videotaped them though. All that BB stuff made my triceps very strong. I will see if I can get those taped next saturday.

Squat/Deadlift 4/24/07

2007-04-24T13:03:00.000-07:00

Squat
warm ups 135x5/225x1/315x1/405x1
work set 445x5 super easy

Deadlift
warm ups 225x1/315x1/405x1
work set 465x5 also super easy

Standing Single Leg Calf Raise 3x
DB Side Bends 4x12
Straight Leg Sit Ups 4x12
Timed Hangs(grip)

All sets for squat/deadlift were super explosive and easy. Another great day in the books.