Machine-Like: Time To Get Strong and Defy Gravity - Page 4

WorkoutMchne · #31 11-16-2009, 09:12 PM

Prez., Commander, Gregsimo -- Thanks for the support everyone, hopefully I can have a stronger squat next week.

Ellingham, you can squat with a high bar position (as I do in my video) or a low bar position where the bar will be a bit lower across your traps. It's pretty much just personal preference, although most people seem to be able to squat more with a low bar position I just got used to the high bar and prefer it. And yes, I eat a lot of food, it is fun.

Today's Lift
Comp. Cycle Workout #10, 11-16-09: Heavy Military
Military (210-Max): 6,4,2+
170(82%)-6
185(87%)-4
195(92.5%)-3
Decline Bench
275-4
280-4
285-4
Dips
2plates-8
2plates+15-6
2plates+25-4
Good work today, heavy deadlift tomorrow where I will go over 100% on the final set. Can't wait to get strong tomorrow. Thanks again to everyone for their support. Time to eat all sorts of food now.

WorkoutMchne · #32 11-17-2009, 10:17 PM

Before we get to the lift, I set up my dissertation today which we will begin next fall. This study will be comparing different sequences of non-linear periodization throughout a 12-week training study. I will learn how to get stronger, so this project will help aid my main goal in life.
Comp. Cycle Workout #11, 11-17-09: Heavy Deadlift
Deadlift (450-Max): 2X3, 3X1
405(90%)-3
405(90%)-3
430(90%)-1
440(97.5%)-1
460(102%)-1 http://www.youtube.com/watch?v=fT2EGdvVSF8
Good Mornings
135X10
135X10
Pullups
3X5 w/ 25
Bent Over Rows
135-10
145-8
155-8
Good stuff, 460 is a PR. Still weighing in at 172 (I need to eat more, if that is even possible). After this just went light on good mornings today, because hypertrophy squats are on Friday. I'll hit 225 for 6 on good mornings next week. Meet in Dec. 19th, I feel I should be able to pull 480 by then. In a year I will deadlift 600 at 181. Off tomorrow, hypertrophy bench Thursday and hypertrophy squat Friday. Now I have to write my notes to lecture on Vitamins in the morning, what a waste of time. If you want to be healthy run 5 miles everyday, if you want to be strong lift more weights, if you want vitamins eat vegetables. I will relate vegetables to lifting weights and Metallica somehow.

WorkoutMchne · #33 11-19-2009, 06:32 PM

Comp. Cycle Workout #12, 11-19-09: Hypertrophy Bench
Bench (300-Max)
225(75%)-10 http://www.youtube.com/watch?v=16i65ce7VnI
225-8
225-8
225-8
Incline Bench
205-7
195-8
195-8
Dips
Plate-15
Plate-14
Plate-14
First time hitting 225 for 10, it's a nice little milestone and always good to keep setting PRs, but now we must have more. Hypertrophy squat tomorrow, let's get it done.

President Wilson · #34 11-20-2009, 12:51 PM

225 looked like a joke for you dude

WorkoutMchne · #35 11-20-2009, 10:06 PM

Comp. Cycle Workout #13, 11-20-09: Hypertrophy Squat
Squat
335-10
315-8
325-8
Occlusion Squats
135-20
Chin-Ups
BW-15
BW-10
Big day today. Nice PR with 335, definitely feel like I have a solid 405 and probably more in me now at 172. Off tomorrow and Hypertrophy Military on Sunday. Sunday will be my last hypertrophy work before the meet on Dec. 19th.

WorkoutMchne · #36 11-22-2009, 04:04 PM

Comp. Cycle Workout #14, 11-22-09: Hypertrophy Military
Military (210-Max)
160(76%)-9
150-8
150-8
155-8
Close Grip Bench
185-8
190-8
190-8
Dips
Plate-15
Plate-15
Plate-15
Another good day. Weight was up to 174 this morning, that's the heaviest I've ever been and the increase in strength is coming with it. Heavy deadlift tomorrow.

WorkoutMchne · #37 11-23-2009, 05:31 PM

Comp. Cycle Workout #15, 11-23-09: Deadlift
Deadlift
405(88%)-4
435(95%)-2
450(97.5%)-1
470(102%)-1---(PR)
Good Mornings
205-6
225-4
250-2
Pullups
10-6
20-5
25-4
Bent Over Row
145-10
165-8
170-6
Another PR on deadlift today with 470 on the last set. Went nice and smooth definitely have more. Would like to hit 500 next month at the meet on Dec. 19th. Body Wt: 174.

WorkoutMchne · #38 11-24-2009, 09:25 PM

Comp. Cycle Workout #16, 11-24-09: DE Bench
Bench: 8X3
115+1chain-3
115+1chain-3
135+1chain-3
135+1chain-3
135+1chain-3
135+1chain-3
135+2chain-3
135+2chain-3
DB Rear Delt
30s-12
35s-10
35s-10
Good Dynamic Effort work. DE Squat tomorrow. Remember this, "It's not about being the best, it's about getting the most out of your ability. If the best guy could be better, than what has he really accomplished?" Time to keep getting strong.

Commander · #39 11-25-2009, 01:55 PM

Good mentality Mike.

WorkoutMchne · #40 11-25-2009, 02:30 PM

Thanks man, I like that quote.
Comp. Cycle Workout #17, 11-25-09: DE Squat
Squat 8X3
135+2chain-3
135+2chain-3
155+2chain-3
155+2chain-3
155+2chain-3
165+2chain-3
165+2chain-3
165+2chain-3
Felt good, no assistance work today because it wouldn't have any adaptation towards strength. Sets were light and explosive. Off tomorrow, just 20 min. on the bike then heavy days. Heavy bench Friday and heavy squat Saturday, can't wait. Happy Thanksgiving to everyone.