3/14/2009

Heavy

Mobility

Deadlift

3x325
2x3x375

Front Squat

5x135
5x155
5x165 PR

DB Skullcrushers

3x5x50
4x50

Rev. Hypers

3x12xbw

Standing Ab Pulldowns (Lat machine)

10x70
2x8x85

Foam Roll + Contrast Shower

Well, tennis the other day RUINED my rotator cuff. I changed my serve a bit but my shoulder is not used to the motion I dont think. Add that to the fact my shoulder was already a bit sore from benching and it got messed up pretty bad, couldnt move it that day or the day after. Yesterday was fairly bad and today felt about 90% so at least it wasnt anything serious, but I didnt want to do anything shoulder heavy (bench), so I just worked on tri's (probly my weak point anyways so shouldnt slow me down too much). Since Ill be playing a fair bit of tennis this summer Ill probly throw some rotator cuff work on my light days or something. Umm deadlifts went good, felt a lot easier than 365 last week so hopefully my programming changes can keep moving that up quickly so it can catch up with my squat. Probly gonna lose a bit on pullups but w/e. Front squats, first time ever doing more than the bar here...not sure how my form is in regards to my rack position, I think I need a bit more mobility in my arms. The actual squatting didnt feel too bad but the rack was pretty hard on my wrists. I might throw these in on days I deadlift since I dont like backsquatting and deadlifting on the same day (im a pussy). Skullcrushers were good, havent done them in awhile since I prefer close grip bench but again shoulder problems. The standing ab pulldowns were really good, I liked them a lot. Will def be doing these pretty often as my abs are too weak imo and another reason my deadlift sux. I have a feeling my abs will be a mess tmrw. Probly wont be going heavy again till thurs since I doubt Ill be able to work out the day after st patty's.

Oh yah, gf did 5x3x165 for squats today and looks like she has a bit left in the tank so her program is going pretty well too.

-Mike

I was reading the Semmler and Enoka piece at lunch and taking notes.

Lotta interesting stuff (Henneman "Size Principle"), terms/things I had no clue about (titin, cytoskel proteins) , cool semi-conclusions (women having greater csa-normalized strength at the elbow-flexor etc), fun studies (imagined contraction and cross-education), better treatment of folk-wisdom (eg. temporal strength decrease of type IIb fibers as compared with say Waterbury's MR), and actual applicable take-aways (sprint training, unilateral/cross-education, dare-I-say Imagined training, and ROM and contraction based specificity).

If there are nerds interested in these types of things, I iz down for discussion.

3/16/2009

DE

Speed Box Squats

8x2x205

Speed Bench

7x3x145

Hang Power Clean

3x95
2x3x135
3x145
3x155

Standing Ab Pulldowns

2x10x85
5x100

Grip Work

Good day today...felt really fast and strong on squats and bench. Bench was maybe a bit light coulda gone maybe 10 heavier I think but probly doesnt matter much. Decided to throw in some cleans for a change and see how my form is. Pretty terrible I think but Ill work on it, might throw them in a bit more on DE day, possibly alternating with speed deads.

AB: Sorry, I probly dont know enough to disuss w/ you but Ill hit you up in like 6mo maybe Also, you should start a log imo probly lots of ppl would be interested.

-Mike

http://www.google.ca/search?hl=en&sa...G=Search&meta=

Pretty good resource I found, havent looked through it yet but about 400pdf's on athletic training. Can't access the directory so you need to go thru google.

Off to play some tennis.

-Mike

3/19/2009

Heavy

Back Squat

5x325 PR
4x325 (fail 5th..pussied out imo)
4x325 (no attempt at 5)

Bench Press

4x225
5x225
4x225

Power Clean

lots x 45
3x3 @ 135

Good Mornings from pins

5x225
2x5x245

Skullcrushers

2x6x45

Hmmm..coulda gone better today. Drank way too much tues and didnt eat much yesterday..then today i had explosive diarhea before the gym, and started to cramp up a bit during my power cleans...probly gonna have some more fun times in the bathroom in about 10 minutes. Anyways, squats were ok..like I said I think I pussied out in set 2, oh well. Might drop these back to 4x5@315 next time and work up from there. Bench was a bit erratic..I was experimenting a bit with my elbows and also havent benched in awhile from my shoulder so my bar path was a bit off today I think. I think I def coulda got 5 reps on the last set but my bar path on rep 4 was sooooo off that it took way too much out of me to get it up and I didnt even try 5th. Bleh w/e. Cleans were ok I think, first time doing them from the floor. Felt pretty goodish, will probly be throwing in lots of practice with them and hopefully videoing sometime. Good mornings were good, pretty hard and I was cramping fairly badly by then. Skullcrushers I just wanted to get outta there at that point and the 50lb dumbells were being used so meh.

Oh yah also saw a girl doing the stairmaster in a skirt...nice. Decent body, meh face.

-Mike

Mike -

Any idea how much weaker you are on hang power cleans than normal power cleans? Just curious.

nooooo clue..first time doing >bar for power cleans today. probly done hang cleans <5 times with decent weight as well...I was waiting to get coached but Im too lazy to go like 45min each way and I can probly get good enuff form for now (i hope) since I dont want to be an olifter or anything.

-Mike

Played some tennis yesterday and drank a bit. Shoulder hurts again but less than last time. I wrote out a list of scaled metcons for myself/gf/workout buddies. Decided I might as well upload them to my site in case any1 wanted to see http://www.mikeperich.com/metcons.html

Might eventually throw some other fitness stuff up there including the cutting/conditioning program these are from as well, as the athletics focused program Ive been working on and my intermediate program.

-Mike

3/23/2009

Heavy

Mobility

Bench Press

3x5x225 PR

Deadlift

3x335
3x385 PR
3x375

DB Split Squats (front foot 12" box)

3x6x35 per leg

DB Skullcrushers

7x45
8x45
5x50

Random Ab Stuff

Foam Roll + Contrast Shower

Finally hit 3x5x225 for bench, yay. Felt pretty good, not sure if Ill go 4x5 next week or 3x5x230 or I might go for a 5x3@235 or something...we'll see. Deads, pretty good. Hands were a bit sweaty today made my grip ****ty. 3rd rep @ 385 was pretty ugly so I dropped it down a bit to get some more volume in. Last rep was really hard again and tore 1 callous up pretty good. Bleh.

-Mike

3/25/2009

Power/HIIT

Med Ball Throw (for distance)

3x5

Rotational Med Ball Throw (for distance)

3x3 per side

Depth Jumps (16" box)

3x5

HIIT Running on track (10ish min)

Foam Roll + Contrast Shower

Good workout today. I liked the med ball throws been meaning to do them for awhile and decided today was a good day since I cant grip anything (hand is a mess, very raw) I decided to do some rotational stuff since I never do any and one of the main sports I play is tennis. HIIT was pretty meh and random not sure about time or intervals since I did it on the track...I was pretty tired tho so I guess it was ok. I was gonna do a metcon instead but again couldnt grip anything and there wasnt many I would have been able to do..so yah HIIT good enough.

-Mike

3/27/2009

Heavy

Mobility

Back Squat

3x5x325 PR

Bench Press

3x3x240 PR
2x240
3x235

Pendlay Row

3x175

Good Mornings

3x5x205

Rev. Hypers

2x15

Foam Roll+Contrast Shower

Well squats I was gonna drop down but I was like w/e I only missed once Ill try again. Felt pretty good, altho hard. Probly had another 5lb in me tho, so hopefully should be able to get up to 335 with minimal setbacks. Bench was attempted 5x3x240..fairly close I think, the 235 at the end wasnt suuuper hard so Im probly only a rep or two off...I might do floor press or closegrip bench next week and then bump up to 245. My grip is still thrashed, thought i could do rows but it was tearing up my hand which had like a big hanging callous on it that was catching...sucked. Rack w/ pins was being used so I did regular good mornings..didnt like them as much but w/e only thing I could do imo.

Starting to feel close to maximum workload..gonna keep an eye on it, maybe take down the intensity on recovery days (less DE/Power work, more true light work) or might add in an extra recovery day somewhere. Ill keep an eye on it, probly fine for now.

-Mike

Jeez, you're a freak. Nice work

Thx juttel..not freakish yet imo but hopefully one day

3/31/2009

Heavy

Mobility

Box Squats

3x5x275

Close Grip Bench

5x205
5x220
6x225 PR

DB Skullcrushers

4x55
2x5x50

Rack Pulls

3x315
4x385
5x385

Grip Work

Foam Roll + Contrast Shower

Played 3 sets of tennis yesterday and not really a ton of sleep last nite so I was a bit tired today. Box squats were pretty hard (coulda gone maybe 10 lbs more), havent done them heavy in awhile...I think I have a bit better form on them now too, which is why they are a bit lower than my PR even tho my squat has gotten a fair bit bigger. Close grip bench was pretty good, didn't expect to be able to put up such big weight relative to my normal grip..skullcrushers were pretty hard after bench, but I really need to get my tricep strength up so doin a bit of extra work. Rack pulls were hell on my grip..(both sets grip failure) I need to get some straps if Im gonna go heavy on these. I liked them tho and will probly be doing them a lot in the comin weeks along with maybe some power shrugs.

-Mike

Just did some light stuff at home today(some pushups and airsquats, mobility, + foam rolling)..cuttin volume a little this week.

April Goals

Bench: 5x3x255
Squat: 3x5x345
Deads: 5x405 (Probly not but Im really focusing on it so maybe)

Win a set of singles tennis for once in my life
Do some metcons once in awhile so im not so out of shape

-Mike

4/4/2009

Heavy

Back Squat

3x5x330 PR

Bench Press

4x3x245 PR
2.5x245 (so close)

Grip Work

Pretty good day today...got cut a little short cuz i have dinner at parents so no back movement. Probly fine anyways, little less volume would be appreciated by the body right now. Squats were extremely hard and I need more triceps work to keep my bench going up imo. Probly gonna do box squats the next 3 times out and lots of rack pulls.

-Mike