Mike's Intermediate Log - Page 2

**anklebreaker** · 11-25-2008, 04:40 PM

There's this weird semi-hard egg-shaped ART thing at my mma gym for targeted soft tissue work. I gotta get that and a foam roller for home.

mperich · 11-26-2008, 09:15 PM

11/26/08

Heavy

Back Squat

5x225
3x5x265

Bench Press

5x205
5x195
5x200

Pendlay Rows

5x135
5x165
2x5x155

Grip Work w/ grippers

Little better than last time...squats went up which was good considering i was still sore as HELL and now im even more sore. God, I cant remember being this sore in the last yr, this sucks. My adductor felt pretty good today tho, so thats good. I think once I get an actual roller that should help a lot too, hopefully back to 100%. Luckily its not interfering with training at all, but I still dont like not being 100%. Bench...205 felt sooo heavy the first set and my form was bad imo so I moved down to 195. Was really ez so I moved up to 200 and was actually pretty ez too...still all over the place with my lifts. Pendlays were pretty good, 135 which was warmup felt really good, 165 was ok but bar was slowing down too much, 155's were good weight. Grip training closed my heavy gripper200 for 2 reps which is good for me (right hand). Left hand couldnt close, fairly close tho. Probbbbly going to workout on fri, but depends how sore I am w/ everything. Would rather do that than Sat tho cuz Im drinking on sat for a bday sooo we'll see.

-Mike

mperich · 11-26-2008, 09:20 PM

Oh yah, also tried to get into the rack position today and it was pretty ez..yay. That wasnt as hard to fix as I thought Id be...my mobility in general has improved soooo much in the last month. Did a few front squats with the bar...might do some light ones on Fri if im really sore...we'll see tho since my quads are the sorest of anything so Id prolly rather do light box squats.

-Mike

mperich · 11-28-2008, 09:03 PM

11/28/2008

Speed Box Squats

8x2x175

Speed Bench

3x3x135

Deadlifts

3x295
3x335
2x365
1x385

Not bad today..still in a pretty random limbo phase since Im getting pretty bad DOMS after the layoff. Speed squats I thought went really well...took a wider stance than usual. Speed bench was lolz. I thought my form was actually really good, but my shoulder is still soooo sore from Wed that I couldnt do anymore (was going for 7x3) So I guess Ill just call it light bench instead

Deadlifts, pretty good for first day back...as usual I think I coulda got a bit more, maybe 395-405 but my hand tore. Thats like 3x in a row...good news is this tear isnt nearly as bad basically just surface altho it bled a little. Grip actually felt better than it has in a long time, think bar just slipped a little. Hopefully can set a PR on this sometime soon...god its been awhile. Weight is up 2 lbs since I got back, 173.5. Hopefully should be back to where I was b4 I left by the end of next week...drinking heavy tmrw hopefully doesnt interfere with progress too much. I think Monday is the day I'll start my actual program...that way I should still have some fairly easy memory gains to start the program along. Also may sub press for bench, not sure.

-Mike

mperich · 12-01-2008, 09:30 PM

12/01/2008

Heavy

Back Squat

4x5x275

Bench Press (lol i hate bench and i suck at it)

5x210
2x4x205
4x200

WG Pullups

5xbw
5xbw+30
5xbw+27.5
2x5xbw+25

Squats were really tough...at least I got all of it tho. Pretty good improvement over 8 days ago 1x3x275

Hopefully I have these pretty much caught up and can get a smooth progression going. Bench is still wonky and I suck at it. Probly 1 more week before I can get a proper progression going. Gonna try for 4x5x205 next week. I should also note that the bench I was on today sucked and has such a really high setup, but it probly didnt make much difference other than annoyance. Pullups were pretty good. Hopefully can get maybe 4x5x30 or 4x5x27.5 next week dunno. I was feeling really run down today after this weekend and I ate like GARBAGE yesterday which probly didnt help. Pizza, takeout lasagna, pizza, nachos, pizza, protein shake. Thats my meal list. Im a gross pig when Im hungover. Also, probly gonna do a mainly light workout on Wed instead of a speedish workout...I need the extra recovery I think Ive really been running myself hard since getting back. Might still do speed bench cuz my bench needs help but we'll see.

-Mike

Micturition Man · 12-01-2008, 09:53 PM

Is there a good thread somewhere about grippers?

Like where to get them and what models offer the best scalability.

mperich · 12-01-2008, 10:36 PM

Oh yah Im supposed to be doing some grip work today I forgot...thx for reminding me

Im not really sure if there is a thread around here onjust grippers or not. I know blarg knows a lot about gripping if you wanna PM him or start a thread. Also theres a lot of info on gripboard.com (obv) but you need to register (free) and it takes about a day for them to approve you. If you wanted to get started before you get grippers some good things do are a) do all your deadlifts double overhand, or as many as you can b) do static holds with a deadlift ie. pick it up and just hold it as long as you can...im not sure what % to use here as I dont do it often but Im guessing something you can hold for like 10-20 seconds (again just throwing numbers out there, sorry). Also you can do plate pinching...this is from gripboard.com

Quote:

The Plate pinch

This is a perhaps the most common of the feats of pinch strength.

It is done by dead lifting 2 or more weight plates, holding with the thumb on one side and the fingers on the other. The smooth side of the plates face the outside.

The weights lifted are referred to by the number and weight of the plates. 4 10's means 4 ten pound plates sandwiched together, 2 25's means a pair of twenty five pounds, etc... Normally, these all refer to the Olympic style plates with 2" holes (not the thinner flat plates with 1" holes).

The amounts quoted are the lifts that people are doing with one hand. In general, any lifts quoted here mean that it has been brought from the floor to a full deadlift lockout position. For purposes of setting records, only chalk is allowed on the hands.

The width of the plates varies by manufacturer. In general, you will be looking at something in the range of 3 1/4" to 3 1/2" for two Olympic style plates of 25lbs or over each.

Pinch lifting can also be done with wooden blocks or metals forms that weights are attached to, as well as heavy blocks of metal. When comparing different lifts, it is important to note that the weight, the width, the shape and the surface finish all play a part in the difficulty.

No idea what weight to start with but Im sure you can figure it out with some experimenatation.

-Mike

tsearcher · 12-02-2008, 12:35 PM

Quote:

Originally Posted by Micturition Man

Is there a good thread somewhere about grippers?

Like where to get them and what models offer the best scalability.

Here's an old one Blarg started: http://archives1.twoplustwo.com/show...0&fpart=1&vc=1

mperich · 12-05-2008, 08:25 PM

Been sick all week and I hafta drink tmrw cuz its gf's brothers wedding reception. FML. Might be able to get a workout in b4 the party if I am not feeling stuffed up and lethargic as hell. Looking unlikely.

-Mike

ActionJeff · 12-05-2008, 10:04 PM

Sounds like its time to switch programs.

mperich · 12-06-2008, 01:21 AM

in the words of KVH...SCREW YOU BUCKO!

-Mike

mperich · 12-09-2008, 05:07 AM

Still sick...feelin a bit better. Got my 2 foam rollers today (diff densities). Man thats a lot nicer than rolling on a med ball. Found a good fitness store near me where I think I can get an adjustable box for box squatting..hopefully by Thurs. They also carry weight sleds which I will probly pick up. Also my bands should be here by midweek at latest altho I wont be moving to the gym I can use them at probly for a little bit. When I cant work out I like to buy workout related things.

-Mike

**anklebreaker** · 12-09-2008, 11:58 AM

What are the price ranges on adjustable boxes and sleds?

mperich · 12-09-2008, 05:53 PM

The box is actually an adjustable plyo box (12-20"), which is why Im not 100% sure if Ill be able to use it or not..need to go check it out in store. Its I think 320cdn. (elitefts box is 170US+90shipping to canada). Sled is 240cdn with a harness and a strap. Not sure how the pricing is but considering I dont hafta pay shipping Im happy enough. Also need some plates for the sled.

-Mike

mperich · 01-05-2009, 07:14 PM

01/05/2009

Back Squat

5x205
2x5x225

Bench Press

3x5x175

WG Pullups

4x5xbw

Meh, Im weak now and dont have much time right now to log, will write a bit longer post in a bit.

-Mike