Monday- 5-17-10- Mike’s Super Sexy Summer Thigh’s Workout
Sled-90lbsx3000feet
Sprints-40 yards-1min restx6
Hip ABduction-Purple-2x40
Hip ADduction-Purple-3x50
TKE’s-Standing on 2 Airex Pads- Purple- 3x25
Some serious hip stretching
Stupid Bench tomorrow…
Tuesday- 5-18-10- What the hell am I doing/Me Upper-
Rev. Band Bench- Greens-
225x5
315x5
365x5
405x3
455x1
500x1
525x0<~~~ felt like a billion pounds. I hate this stupid exercise, I only came back to it to see if I’ve gotten any stronger, which I know I have. I’ve been stuck at 500 on here for about 8 months now. Oh well.
315x5x10
Bradfords-
135x5x10
Neutral Grip CSR- This thing is brutal
90x15
135x12
160x2x12
Face Pulls- Green
4x20
Push Downs----ss w---- Band Hammer Curls
Greenx3x20------- Greenx3x12
Fat Abs- Purplex2x15
Traction
Mike,
I noticed on that thread in the PL section that you used the old school 5-4-3-2-1 during your earlier training days. I’ve decided to give it a go for my pathetically weak overhead press and was wondering what you thought about that program as a whole. It seems like a lot of the old school stuff like 5-4-3-2-1, the Hepburn “method”, etc. should get more love.
[quote]novaeer wrote:
Mike,
I noticed on that thread in the PL section that you used the old school 5-4-3-2-1 during your earlier training days. I’ve decided to give it a go for my pathetically weak overhead press and was wondering what you thought about that program as a whole. It seems like a lot of the old school stuff like 5-4-3-2-1, the Hepburn “method”, etc. should get more love.[/quote]
I got pretty strong doing that, mostly because I was consistantly lifting heavy weights. I think thats all that matters, not the program or anything else. Just lifting heavy and improving. When you stop improving, try something else. I swtitched from that to a pretty basic westside style template and everything is going up like crazy. So, to each is own I guess. Do whatever you have to do to get better.
Wednesday-5-19-10-Stuff day
Sled-90x600 feet, 135x1800feet
Hammer- 16lbsx2x30 each arm
Rev. Band Bench-Green- 135x100
BB Curls-65x3x15
Traction… Traction… Traction…
Thursday-5-20-10- ME Lower
Squats 20lbs of feeder 120lbs of chain
225x5
315x3
405x1
Belt
500x1<~~~ easy
565x1
610x1<~~~ 10lb PR
405x3x6<~~~~ hamstring cramped after the 3rd set and it dropped me to the floor for about 10mins. This was a pretty good sign that the workout was over
Pull down abs-5sec hold at the bottom- blue band- 3x10
610 plus the 20lbs of feeder chain that never hit the floor came out to a constant 630lbs on the bar. This was my planned squat opener for my next meet… in full gear. It will probably still be my first attempt just to get into the meet but today was a huge confidence builder.
Suck it gravity.
Friday-5-21-10- Dynmaic something, but not really…
Jump ropex100
Seated DB Shoulder Press- No back support- try it, it sucks-
30x2x15
60x3x15
DB Bench-
60x2x15
100x3x15
Pull-Ups-
6x5=30 reps, new pr
Supra Bar Hammer Curls-
65x5x10
Jump Ropex100
40 yard sprintsx6 w/ 1min rest
Stretch and Traction
Today was awesome. I have always silently hated speed bench and have wanted to get rid of it for a long time. I feel like my shoulders are going to go out and buy me a thank you card. I dont get anything out of speed benching anymore anyways.
Saturday-off thank god
Sunday-5-23-10-DE Lower
100 jumps
Squat-Reverse Band-Green-
365x2x2
40lbs of chainx2x2
80lbsx4x2
DLs- Minis 40lbs of chain
415x8x1
Hypers-45 degree bench-
25lbsx3x15
Shrugs-
225x20
315x20
450x15
Side Bends-
135x5
185x3
225x3
4 way neck-
Purplex2x25
100 jumps
Amazing strength Mike, I’ll be watching.
[quote]Power GnP wrote:
Amazing strength Mike, I’ll be watching.[/quote]
Thanks buddy. Your avatar picture made me throw up in my mouth.
Monday-5-24-10-GPP
Jump Rope
x100
x50 left
x50 right
x100 alternating
x100
Sled-
90lbsx3000 feet
40 yard sprints- 45s restx10 sprints
Walked 3 blocks to get a quart of chocolate milk
Drank the whole thing on the walk back
Tuesday-5-25-10- ME Upper
Bench-
225x8
315x5
365x3
2 bd
405x1
435x1
465x0<~~~~ hit way too low, I dont know what the hell I was doing
300x4x10
Bradfords-
135x10
155x8
175x3x8
CSR- 135x4x15
Jump Ropex100
Wanted to do more but I wasnt feeling too hot. 2 days until my last heavy deadlift before the meet.
Thursday-5-27-10-ME Lower
100 jumps
Rev. Band DL-Greens
585x1
675x1
suit
765x1
belt
855x1<~~~ crushed it
925x0<~~~ pissed
675x4x6
Blast Strap Fallouts-
4x12
100 Jumps
Satanic job with the 855. Soon you’ll eviscerate 900.
[quote]Corpse Grinder wrote:
Satanic job with the 855. Soon you’ll eviscerate 900. [/quote]
Damn I love that word. I’ve already gotten 900. I got a little over zealous with the 925. Definitely could have pulled 905-915 but I am a dumbass and jumped to high. Oh well. 925 shot up to about an inch above my knees then it got heavy as shit.
Friday-5-28-10-Not Speed Bench
100 jumps
DB SP-No Back- 30x2x15, 60x4x15
DB Bench- 60x3x25- Took it easy, plan on shirting up on Tuesday
Pull-Ups- 8, 8, 6<~~~ 22 reps<~~~ starting to stall on regular pull ups, going to switch back to band assisted for a few weeks
100 jumps
40 yard sprints- 10 reps, cut the rest down 15 seconds and it almost made me die.
More on Sunday Funday with Dynamic Lower Day!
Sunday-5-30-10- DE Lower
100 jumps
Squats- Reverse Greens 405
x2x2
40 stability Chain, x2x2
80 x4x2
Pulls-Minis 40lbs of chain
430x8x1
Shrugs-----superset w/------ DB Side Bends
225x4x25---------------------60x15, 110x3x15
100 Jumps
10, 40 yard sprints in under 10 minutes<~~~~ was halfway through number 11 when I lost my lunch all over the baseball field I was running in. There was a soccer game going on, some dad playing catch with his kids, and about 500 fishermen on the dock across the street and they all stopped what they were doing to watch me puke up my mixture of breakfast/gatorade/what I expect to have been blood/and what felt like dry spit(if there even is such a thing. The sprints took 10mins, the vomitorium expo took another 15. Awesome day today.
[quote]StormTheBeach wrote:
Sunday-5-30-10- DE Lower
100 jumps
Squats- Reverse Greens 405
x2x2
40 stability Chain, x2x2
80 x4x2
Pulls-Minis 40lbs of chain
430x8x1
Shrugs-----superset w/------ DB Side Bends
225x4x25---------------------60x15, 110x3x15
100 Jumps
10, 40 yard sprints in under 10 minutes<~~~~ was halfway through number 11 when I lost my lunch all over the baseball field I was running in. There was a soccer game going on, some dad playing catch with his kids, and about 500 fishermen on the dock across the street and they all stopped what they were doing to watch me puke up my mixture of breakfast/gatorade/what I expect to have been blood/and what felt like dry spit(if there even is such a thing. The sprints took 10mins, the vomitorium expo took another 15. Awesome day today.[/quote]
Whoa dude!! Not easy being Mike Hedlesky!
Have a PR projectile vomit distance?
[quote]mrodock wrote:
[quote]StormTheBeach wrote:
Sunday-5-30-10- DE Lower
100 jumps
Squats- Reverse Greens 405
x2x2
40 stability Chain, x2x2
80 x4x2
Pulls-Minis 40lbs of chain
430x8x1
Shrugs-----superset w/------ DB Side Bends
225x4x25---------------------60x15, 110x3x15
100 Jumps
10, 40 yard sprints in under 10 minutes<~~~~ was halfway through number 11 when I lost my lunch all over the baseball field I was running in. There was a soccer game going on, some dad playing catch with his kids, and about 500 fishermen on the dock across the street and they all stopped what they were doing to watch me puke up my mixture of breakfast/gatorade/what I expect to have been blood/and what felt like dry spit(if there even is such a thing. The sprints took 10mins, the vomitorium expo took another 15. Awesome day today.[/quote]
Whoa dude!! Not easy being Mike Hedlesky!
Have a PR projectile vomit distance?[/quote]
Yes. My old PR was 2 yards. I bested that by about 20 yards.
Tuesday-6-1-10- ME Bench
Bench-
225x10
275x5
315x3
365x1
405x1
Loose RageX
455x1
480x1
500x1<~~~ easy
Rev. Band Bench- Greens-
315x5x10
Bradfords- 135x10, 185x8, 230x5<~~~ PR
Bent Over Row-135x3x20
Face Pulls-Green-4x25
500 is a gym PR and it was very smooth and tight. 530 should not be a problem at the meet.