Mikes Training Log

[MikeSydney]

im Mike, im 28yo 182cm a 100kg and live in Sydney Australia, Im open for training partners.
My Goals are to lift more weight. and lose abit of my beer gut.
Specifical short/medium term goals. Squat 180kg, bench 120kg, overhead press 100kg
Long term goals triple bodyweight squat would be nice.

Last nights workout, inc warm ups

Squat
5 x 20kg
5 x 60kg
5 x 100kg
3 x 140kg
5 x 150kg
3 x 160kg
2 x 160kg

Close Grip Bench Press
10 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
4 x 95kg
4 x 100kg PR

Pullup 3,2
Hammer Grip Pullup 5,3

[MikeSydney]

26/08/09

Press
5x30kg
5x40kg
5x50kg
5x60kg
4x60kg
5x60kg
4x60kg
4x60kg
Went for a 'puss press' 5 rep on the last and bar hit my nose on the decent, haha

Recovery squats
5x60kg
5x100kg
5x120kg
4x140kg

Deadlifts
3x80kg
4x120kg
3x140kg
2x160kg
I could not lift a 3rd rep more than 4 inches off the floor, maybe it was the squats, normally grip gives before legs

[rere]

Went for a 'puss press' 5 rep on the last and bar hit my nose on the decent, haha

That's gotta hurt, done that a few times where bar hit my forehead

Great work MikeSydney.

[MikeSydney]

Hurt the ego more than the nose haha

28.08.09
Squat - I have always squated with a full grip on the bar, after reading abit of starting strength i decided to try out a thumbless grip, I think it helped with lowerback rounding at the bottom of the squat, i have had a little issue with this.
6x60kg
7x100kg
4x120kg
5x140kg
5x140kg
4x140kg (could not get last rep, maybe new grip, maybe the blonde on the smith doing incline presses facing away from the mirror, im not sure, i think it was the new grip.

Bench
5x20kg
5x60 kg
5x70kg
5x80kg
4x90kg
4x90kg
4x90kg
4x90kg a little shakey
4x90kg

Powerclean
The bar for 15 or 20 reps then about 12 the 'deadlift bar' which is a bar with 2 10kg bumberplates on everyone uses for deadlifts. I am trying to learn this lift.

Hammer grip pullups set of 6 then a set of 5

Barbell row
6x40
6x60
6x80
5x90 (with straps, i need to get a grip)

Shrug
8x100 (with straps again )

I have read Mehdis post about 'Gym people' I find some 'things' they do quite amusing, by 'things' i mean 'feats of strength' like one bloke about 6 foot 5 and maybe 85 or 90kg doing 11kg dumbell rows and then walking around the gym finally finding a belt for his heavy set of 13's This was after his heavy squat session on the smith, 10kg per side. Mind you the blonde from earlier doing bodyweight dips was actually impressive.

Back to workout after thumbless grip lower bacl feels good, after most squat sessions it feels abit strange but now its normal.

[MikeSydney]

31.08.09
Squat
8x60KG
6x100
6x100 (took off shoes)
5x120
5x140
2x150-Felt abit loos under the bar, since changing grips i have noticed the bar feels heavier on my back, I must
have been supporting some of the weight when i used a full grip.
4x140

Press
8x20
4x40
5x60
4x65
1x70
2x60 tried squeeze glutes to stiffen up body
1x67.5
1x67.5

Deadlift
3x60
4x90
5x130
1x150
5x170kg a new PR!! I waited 30 seconds to 1 minute between reps

3 chin, 6 Hammer grip pullup 6 pullups

Behind neck press
3x 8x40kg
BarbellCurl 6x40 ( had the bar in my hands after behind neck press)

Farmers walk 34kg 45seconds

[lifthard]

Congrats on the PR on the dead. You have some really good lifts going..

It was probably the blond on the smith machine...

[MikeSydney]

Last night i stayed back at work and painted a book case i made from wood i found on the side of the road. That left me with about 1 hour at the gym by the time i got home.

Squat
8x60kg
5x100kg
5x120kg
3x140kg
2x150kg Very slow on the 2nd up
6x100kg Powerlifter stance, I want to try and get good form and depth on a powersquat.

Bench (speed day)
10xbar
2x60kg
2x80kg
3x80kg
6 more sets of 2x80kg 30seconds to 1 minute between sets

I have never done a speed day, so hopefully it works.

I walked into the gym with a sore ankle and wrist from the previous workout, i walked out with a good wrist and ankle and a sore elbow.

[MikeSydney]

Cold Dumbell Bench, no warmup
23kgx15
23kgx15
23kgx12
23kgx10
aim was 4x15reps

Deadlift
40kg x2
90kg x4
130kg x4 reg grip
150kg x 2 mix grip
170kg x 3 with 30sec-1m rest between reps, 4th rep could not pull it
150kg x 1

snatch grip deadlift
90kg x 7

hammer grip chins 6,7,5

Hammer curl 18kg x9 18kgx5

Dips 8,7,6

wide grip pulldown, pulling twist thing kinda like a woodchop with rope on cable machine, situps, all to kill some time.

[MikeSydney]

9/9/09 I have decided to try out westside for skinny bastards instead of floundering around.
Last workout was upper body aswell so strength is down abit.
Monday Max Effort Upper body

Max effort 3-5 reps
Incline bench 80kgx4

Supplementary exercise 15-20 reps
Dumbell bench press 2 sets 20.5kg x 20reps

3-4 supersets 8-12 reps (3 supersets 12 reps)
Barbell rows 50kg Machine rear delt flye

Traps 2-4 sets 8-15 reps
50kg x 15reps x 3sets

Elbow flexor 3-4 sets 8-15 reps
barbell curls
12x27kg
12x32kg
7x32kg
6x27kg

5 minutes on the rowing machine just for abit of fitness.

[MikeSydney]

2nd entry for today
10/9/09
This is ment to be the Jump training day on WS4SB but i Decided to change jump to powerclean, at the gym I was to UNCO to do it
so I changed over to some wide stance low weight squatting practice (day 2 and ive already changed the program., bad mike)
Squat
80kg x 4
80kg x 4
100kg x 4
100kg x 4
100kg x 4

Hip flexor Hamstring exercise
Goodmornings
4x60kg
9x80kg
11x80kg
12x80kg

Unilateral
Stepups 40kg barbell onto flat bench
3 sets 20 reps each (10 per leg)

Weighted abdominal exercise
Side bends with 25kg dumbell 4 sets of 15reps

[MikeSydney]

last 2 should be for 7th sept and 8th, i should read the calender more

[MikeSydney]

Ok the weekends workouts,

Friday was Maximum effort lower body. I am not going to put all reps in ( i didnt write them down) Basically i worked up to one max rep.

Regular low bar Squat
165KG New Pr, 5kg more than previous.

Assistance exercises, High rep partial deadlift, 80kg x 20 reps x 3 sets
60kg barbell shrugs 1 set of 10, one set of 20 and one set of 15
Cable pull thrus cant remember the reps but 4 sets until they hurt.
Some incline situps and 2 sets of those glute activation things mehdi has on the site where you lie on your back and lift your arse.

Next Day
Saturday 1st extra workout 25-30 mins max

Dumbell press 4 sets of 15 x 25kg cold (no warmup)
Tricep pushdowns 3 sets 20 reps
chest supported rows 3 sets of 20 with 20kg
Jumping 3 sets of 8 jumps for distance clearing one of those 2m yogo mats
then some machine delt raises.

[MikeSydney]

Another 2 workouts in 1 post entry
Monday
ME Upper body

I worked up in sets of 3 to triple 100kg then single 105kg a New PR for me It actually felt easy, i felt i could do more weight but i decided id rather get another PR next week.
Next assistance bench exercises
Close grip bench press, hand half on smooth part of bar.
80kg x 8 reps x 4 sets
80kgx5 reps 5th and last set
Hammer grip Chins 6reps 4 reps
Some hammer curls and lat pulldowns.

Tuesday DE Lower body
Wide stance Box squat (for the first time)
100kg x 2 reps x about 8 sets (i forgot my note book)
Goodmornings 2 sets of 8 with 80kg
I watched a dave tate bench video and decided to try technique out, pulling out the bar instead of lifting it out. so a few
sets of 3 with about 80kg on
Cable pull thrus, machine level 8 i think 4 sets of 20 reps
Side bends with 24kg kettle bell 4 sets 20 reps

[MikeSydney]

Thusday, DE Bench.
12 sets 3 reps 60kg with a normal grip.
Accessory work
seated cable tricep press, hammer curls, rear delt dumbell raise some pulldowns.
Workout took 40 minutes.

One thing that I have noticed is speed work is less taxing mentally. Lets see if it pays on mondays ME bench
Looking forward to ME lower body think I'll try a deadlift PR

[MikeSydney]

Fridays and Mondays workout in one entry
Friday ME Lower
Deadlift no Reps just a max
pulled 150, then 170kg Previous PR, 175kg Failed, took the plated off then put them back on and tried again, got it, then got it again, put on 180kg failed.
Front squats 120kg a few sets of a few reps
glute ham raise hooking feet under lowest pin on squat rack, for the first time i used the massive barbell pad (its about 6 inch thick) the gym provides for something usefull.
Incline situps with med ball and some hyperextensions holding a 10kg kettlebell
Then some kettlebell swings with a 24kg bell, two handed between the legs.

ME Uppper Mondays workout
Bench, Maxed out at 105kg then pyramided back down to 80kg Form is better, lifts are easier with a more solid feel on the bench.
Kettlebell Floor press 20kg x 12,15,14,15,11
incline situp 3 x 10
Kettle bell 'pavel' Rows= one foot one hand row
20x12,13,12,12,12
Farmers walk with 20kg kettlebells 3 minutes.