Coach Mike inhibiting the onset of Carpel tunnel

Hey y’all,

I gave up blogging the past week, because I had been blogging so frequently that I was legitamately frightened that I might be doing irreparable damage to my poor wrists. Fear not though, I worked out with the same tenacity all week …set a new floor press record at 355 lbs. and wound up dry heaving in my front yard after bursting a little overzealously with the blue bands up hill. NOT FUN! Anyway, this Saturday is the Jaycee’s push/pull meet. I will be entering in the deadlift, my first powerlifting meet experience. I just want to get some experience (world of warcraft style, or any rpg lol). Hardware will come in the near future. Too competitive to let go! In the next couple months I would like to tackle a bench and squat in a meet. Then put a full meet together bench, squat and deadlift ohh my haha. First step toward dominance kids! Viper rules all.

peace

4/21/10 Special work

Bent Over Rows (light)

135 x 2 x 25

Seated Post. Delts

10 x 2 x 25

Face Pulls w/Light Band

2×25

Inch Worm abs

1×20
1×15

4/21/10 Bursts (Super Saiyan)

Holy friggin’ #%@& I have been lazy. Sorry, Mike has been tired and has not been updating his blog. Such is life!

Wednesday Jess and I did a conventional dynamic warmup, ladder work, cone drills and 5-10-5′s to get it moving a little. Let me premise the 5-10-5 by saying I haven’t done this in literally months and I was not wearing any sort of spikes or turf shoe. I told myself a lont time ago that in order to achieve my goal of being the strongest, most explosive and fastest guy ever I would have to cut out extraneous movements. This meant agility! Who cares about changing direction anymore…not I! I am a washed up meathead…everything is straight forward , literally.

Anyway…I did like 6 5-10-5′s and my best was a 4.3, consistent 4.4. whatever

We then proceeded to run 3 100 repeats…DOOOM!

later

4/20/10 Core work and stretching

Planks Single Leg Raises
Planks Pelvic Twist
Worm Bent
Worm Straight

doom abs 2×15

Straight leg sit up 2×15

Band Stretches

4/20/10 dynamic Upper

warmup:
Close Grip Pushups
Kneeling Body Throws (sound crazy …ehh)
Med Ball Throws, I prefer chucks more so med ball chucks

Dynamic Bench w/ 4 x 1/2″ chains off of 2 boards

195 lbs. x 9 sets x 3 reps

JM Press

135×5
135×5
185×3
185×3
225×3
225×3
250×3
275×3
295×3

Band Press Down (light bands)

3×40

DB press on stability ball

77.5 lbs x 3 sets x 22, 21, 18

Hammer curls

35 lbs. x 3 sets x 15 reps

Ps I did this workout at 5:15 in the morn (a.m.)

4/19/10 Maximum Effort Lower

Finally, got some time to my own to catch up on my blog (early morning at the PLEX). I guess when your THAT important that’s just kind of how it goes haha. For those of you who really couldn’t way to find out how much I deadlifted on Monday here ya go.

ME deadlift (sumo)

315 x 3
365 x 3
405 x 1
455 x 1
495 x 1
535 x 1
565 x 0 fail….didn’t really move it at all , but this leads us to a new phrase which should be immediately accpeted into your everyday vernacular…stone wall jacksoned v.- to get dominated

Good Mornings

135×8
155×8
175×8
195×8

Glute/Ham Raise

Body Weight x 5
25 x 5

35 x 2

45 x 2

70 x 2

1 arm rows db style

3×10-12 w / 100 lb

warmed up with mobilities and accomplished all of this within 55 min…chea

4/18/10…special efforts, for a specail guy

straight bar skulls to forehead

45 lb x 15
45 lb x 15
65 lb x 8
75 lb x 8
85 lb x 8
95 lb x 8
105 lb x 8

Seated Medial Delts

22.5 lbs x 3 sets x 15 reps (Strict as hell)

Pushups (Ultra wide hand positions)

3×30

Bench V Crunches

3×25

neeato…

4/18/10…might as well jump – David Lee Roth told me to

Lunges
Jump Shoes
Agility w/ cones and bands….holy tough, soo tiring

Depth jump w/18 in box

5x 37 in

3x 42 in

1 x 44 in

1x 46 in

1 x 48 in…tired, so quit while still ahead

Approach Jumps at Vertex circa 5

max 10’10″…feel like I had more…easy

Hand Speed with Eyereacts

Kneeling squat jumps

5x bodyweight
3x 45 lbs
3x 95 lbs
3x 115 lbs
3x 135 lbs

Core work …done

4/17/10 Maximum effort Upper…chiseled out of manite

Press heavy things.

ME Floor Press

135×5
135×5
185×3
185×3
225×2
225×2
250×1
275×1
300×1
320×1…new record, fully expected
335×1…again new record, easy

3 board Press w/ 1/2″ chains

245×5
275×5
295×5

Tate Press…in honor of today, T8′s hahaha

55×8
55×8
65×8
75×8
80×8 (85 lb dbs broke…don’t judge me!)

Nautilus rows

115 lbs. (each side) x 3 sets x 15 reps

DB curls

30 lbs. x 3 sets x 15 reps

GOOD day indeed

4/16/10 recover this

Hip Mobilities

Core Work (all isometric)

Supermans

Twisting Side Bridges

Glute/Ham Bridges

HSPU (Hand stand push up progression)

3×5

Run hill hard 4x 120-150 yds

walk to recover…SUN!