Hey Mike, big congratulations on the deadlift!! I assume that was a PR? Either way, good pull man… and I know exactly why you mean by a mental barrier. I don’t feel those barriers in any lift so much as the pull. Each “milestone” is a real mountain to conquer.
What’s your height, and weight at the moment? Your squats continue to be ridiculously strong…
[quote]florelius wrote:
[quote]mikemike87 wrote:
Hi florelius,
I used 90% of my max when I tested myself on that day, but yes the numbers are very skewed because I took about six weeks off prior to maxing out. So I took several weeks off and then came in and maxed with out any kind of build up so I was a bit unconditioned at that time. The reason I took so much time off is because previous to that I was doing a ton of pressing and it eventually caused major soreness in my wrists and elbows. It took weeks to clear up.
Btw your arms look swole in your new pic. [/quote]
Okay, smart that you let your elbows and wrists heal before training hard 
thanks, I guess I was a bit lucky with the pic 
( lights, angles etc ), My arms are not big at all, but they look bigger than they are, so I guess I have good muscle shape or wahtever those bodybuilding guys call it LOL[/quote]
Haha yeah I had noticed this too Florelius - your arms look tank as.
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]mikemike87 wrote:
Hi florelius,
I used 90% of my max when I tested myself on that day, but yes the numbers are very skewed because I took about six weeks off prior to maxing out. So I took several weeks off and then came in and maxed with out any kind of build up so I was a bit unconditioned at that time. The reason I took so much time off is because previous to that I was doing a ton of pressing and it eventually caused major soreness in my wrists and elbows. It took weeks to clear up.
Btw your arms look swole in your new pic. [/quote]
Okay, smart that you let your elbows and wrists heal before training hard
thanks, I guess I was a bit lucky with the pic ( lights, angles etc ), My arms are not big at all, but they look bigger than they are, so I guess I have good muscle shape or wahtever those bodybuilding guys call it LOL[/quote]
Haha yeah I had noticed this too Florelius - your arms look tank as.
[/quote]
If I told you have many( or few ) cm they are you would probably cry from laughing to hard LOL. They are silly small, but I am doing direct arm work at the moment so hopefully they get bigger
Thanks Panzerfaust! 405 is a pr for me in deadlift. For a long time I was always afraid to go past 395.
I’m about 5’7" to 5’8" and currently weight 218 lbs consistently. Up from around 210-212 lbs about 4 months ago . Ten months ago I was at a low of 175 lbs but was honestly disappointed with my upper body size. Almost a 45 lb difference. Milk, beef and eggs will do that. I like the look I have now more than I did when 175 lbs.
Florelius, maybe you should enter bodybuilding competitions because you’re good at making “small” arms look big.
[quote]mikemike87 wrote:
Thanks Panzerfaust! 405 is a pr for me in deadlift. For a long time I was always afraid to go past 395.
I’m about 5’7" to 5’8" and currently weight 218 lbs consistently. Up from around 210-212 lbs about 4 months ago . Ten months ago I was at a low of 175 lbs but was honestly disappointed with my upper body size. Almost a 45 lb difference. Milk, beef and eggs will do that. I like the look I have now more than I did when 175 lbs.
Florelius, maybe you should enter bodybuilding competitions because you’re good at making “small” arms look big. [/quote]
I remember 405 being a very intimidating weight - it feels great to smash personal milestones like that. Awesome work.
That’s big weight gain; and have you kept similar body fat levels?
I’ve decided to get my weight back up to the 210+ range as I feel like my training is grinding me down lately, unfortunately I am lactose intolerant and allergic to whey, which cuts out the easiest options for weight gain haha.
Panzerfaust, I feel like I have kept similar levels but not initially. I decided at 175 that I was looked like I going for the anorexic ambrocrombie and fitch model look. I started lifted pretty high volume consisting mostly of front squats, military and bench pressing. In addition I started eating something called the bag of burgers for a post workout meal regularly so I shot up to about 200 pretty quick, but it was a fatty 200 lbs. I measure my waist with my belt sometimes lol. At 175 I could go down to the fourth belt hole comfortably out of five. After the bag of burgers bulk at 200 lbs. I could barely get to the first hole and even that was uncomfortable. Today at nearly 220 lbs. I can comfortably go down to the third belt hole and am actually getting close to the fourth.
In short, the area where my belt wraps around my body is roughly the same length today at 218 lbs. as it was when I was 175 lbs. but at 200 I couldn’t even use it.
That doesn’t really tell everything though. The tape measure that came with a kit I had bought revealed in october (weighed about 200) that my true waist measurement (around the belly button) was 44 inches. Today it’s 41 inches. My upper arms were about 15.5 inches and today almost 17 inches. Thighs were about 24.5 inches and today approaching 26 inches. I don’t know my measurements at 175 other than the very scientific belt measurement.
More calories always is a good starting point for recovery, size, and strength. I’m sure a little more food is really all you need. Lactose intolerance does blow. More eggs maybe? Olive oil calories really adds up so I cook eggs using olive oil. I thought I normally used maybe 100 calories worth of oil but decided to measure the servings out one day. I was probably using closer to 400-500 calories per meal! I add more flavor by adding french onion dip then whisk with the eggs.
And it’s update time.
Tuesday:
Bench:
set: 1 reps: 5 weight: 165 lbs. (75kg)
set: 2 reps: 3 weight: 185 lbs. (84kg)
set: 3 reps: 15 weight: 210 lbs. (95kg)
Incline bench:
5 sets of 10 reps with 145 lbs. (65kg)
Dumb bell rows:
couple of warm up sets then one set of 25 reps with 75 lbs. (34kg)
Seated cable rows:
5 sets of 10 reps.
Dumbbell triceps extension:
5 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.
Curls:
5 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.
Hows everything Mike?
I think Mike has hibernated!, either that or he is partway through a 20,000 rep set of squats, at a heavier weight than my 1RM. sigh
[quote]panzerfaust wrote:
I think Mike has hibernated!, either that or he is partway through a 20,000 rep set of squats, at a heavier weight than my 1RM. sigh[/quote]
First…LOL
Secondly: I hope everything is okay with him!
Hey guys what’s up?
Everything is cool I’ve just been super lazy and partially busy to update. Still doing the same stuff mostly and finished a deload last week.
So far this week.
Squat:
set: 1 reps: 5 weight: 235 lbs. (106kg)
set: 2 reps: 5 weight: 275 lbs. (125kg)
set: 3 reps: 20 weight: 315 lbs. (143kg)
Single leg squats, calf and ab work then 2 mile walk.
Bench:
set: 1 reps: 5 weight: 155 lbs. (70kg)
set: 2 reps: 5 weight: 175 lbs. (79kg)
set: 3 reps: 15 weight: 195 lbs. (88kg)
Incline bench, DB rows, cable rows, some arms and 2 mile walk.
Did some sprints yesterday. A few weeks ago I pulled a hamstring or something and cut off all sprinting for a while.
I’ll be dead lifting today.
Good lifting Mike. Ironically, I was pretty much correct with my squat prediction! Haha
Thanks panzerfaust. Don’t worry though I think I’m beginning to wear down a bit so you won’t have to see 20 rep final sets anymore.
Dead lift:
set: 1 reps: 5 weight: 245 lbs. (111kg)
set: 2 reps: 5 weight: 285 lbs. (129kg)
set: 3 reps: 5 weight: 335 lbs. (152kg)
Fronts squats: 3 sets of 10 reps @ 205 lbs. (93kg)
ab stuff.
Military:
set: 1 reps: 5 weight: 115 lbs. (52kg)
set: 2 reps: 5 weight: 135 lbs. (61kg)
set: 3 reps: 13? weight: 150 lbs. (68kg) I think it was 13 reps.
Squat:
set: 1 reps: 3 weight: 265 lbs. (120kg)
set: 2 reps: 3 weight: 295 lbs. (134kg)
set: 3 reps: 14 weight: 335 lbs. (152kg)
single leg squat: 80 reps.
ab and calf stuff.
bench:
set: 1 reps: 3 weight: 165 lbs. (75kg)
set: 2 reps: 3 weight: 185 lbs. (84kg)
set: 3 reps: 11 weight: 205 lbs. (93kg)
Db row: 4 sets of 10 reps with 70 lbs. (31kg)
seated cable row: 4 sets of 10 reps.
Bench reps on final set have really dropped. I stopped the quick touch and go stuff and kind of pause at the bottom of the rep now. Doing the same with the squats. I made the changes because the weight is starting to get too heavy for me to safely lower at the same speed as when it was lighter.
Good to see you logging again mike, got a bit worried there
Your workouts are insane as always offcourse
Went out of town last week and got back a couple days ago. It caused me to split up week three so I did a squat/bench over a week ago and did dead/military press the last days. I’m going to count that week off as deload and run into week one in a couple of days.
Squat:
set: 1 reps: 5 weight: 285 lbs. (129kg)
set: 2 reps: 3 weight: 315 lbs. (143kg)
set: 3 reps: 14 weight: 350 lbs. (159kg)
Bench:
set: 1 reps: 5 weight: 175 lbs. (79kg)
set: 2 reps: 3 weight: 195 lbs. (88kg)
set: 3 reps: 12 weight: 220 lbs. (100kg)
Dead lift:
set: 1 reps: 5 weight: 285 lbs. (129kg)
set: 2 reps: 3 weight: 325 lbs. (147kg)
set: 3 reps: 1 weight: 365 lbs. (165kg)
set: 4 reps: 1 weight: 410 lbs. (186kg)PR
Military press:
set: 1 reps: 5 weight: 130 lbs. (59kg)
set: 2 reps: 3 weight: 150 lbs. (68kg)
set: 3 reps: 12 weight: 160 lbs. (72kg) should have 165 lbs. but screwed up.
In addition to each workout I did some assistance stuff and walked two miles every day as usual but adding that would clog this post up a little.
Am happy with dead lift and suffered no tweaks in my back at all. The front squats have helped me keep my back super rigid doing dead lifts. Sadly I’ve discovered my grip strength is equal to a ten year old girl so I’ll be working on that. Other than the grip issue the weight went up with a surprising level of command.
I’ll be sprinting today.
What’s up Mike. It appears your deadlift has gone crazy! Have your back problems totally cleared up?
18-05 1 x 184kg (PR)
03-07 5 x 152kg
17-07 4 x 186kg
…that’s a fairly ludicrous increase in a short amount of time!
Also, I notice you went above your Wendler 95% for this cycle (if I’ve been following this correctly). Were you simply feeling confident and decided to go nuts for a big rep PR?
I’m not actually sure I can rep 4x186kg… I may have to go try it for the sake of ego
[quote]mikemike87 wrote:
Sadly I’ve discovered my grip strength is equal to a ten year old girl so I’ll be working on that.
[/quote]
What do you have in mind for grip training?
I assume you currently lift alternate grip for your heavy sets?
I tend to go:
Double overhand <120kg; Hook grip+chalk <150kg; Alternate+chalk (swapping sides each rep) <170kg; Alternate+chalk with right hand pronation >
…I’m no grip expert but quality chalk, lots of chins and rows seems to be all I need.
Also, I deadlift with a VERY worn/bald bar to force my hands to do more work. I keep my “good” bar in the rack for pressing movements. There is no real logic behind this - I pretty much just do it so I know if my grip one day becomes a limiting factor, I can simply swap bars and likely solve the problem!
Oh dude you don’t have to go rep out anything I think maybe my presentation is misleading. I only hit 186kg as a single but that was my fourth set of deads. 186 is really close to an all out max. I might be able to do a couple more kilos.
The back issues aren’t totally gone but if I set up right I don’t suffer anything. A recent article here by a rehab type explained the difference between shear and compression pressure on the back and it was the perfect article for me. I run into back trouble with a high hips position because my back can’t handle the strain as well as I would like. I get my hips very low and my stance is pretty wide with everything close to the bar so I can sit as upright as possible. My grip on the bar is a little wider than I like but I make do. I can handle the compression caused by this position all day. I should probably switch to all out sumo or even just use the trap bar but both are not considered true dead lifts by many and I want to be hardcore.
The workout calculation for dead lifts went over 95% but the others should be about right. I should probably mention that occasionally I might add or subtract a tiny bit of weight due to me being lazy and not wanting to load every small and large plate in the gym on the bar for 360 lbs. whenever I can easily slap on one extra plate to reach 365 lbs.
For grip I’m just going to pull from slightly above the knee. I did 315 lbs. for 3x5 and I’ll slowly go up in weight from there. I’m doing more rows now than ever and I usually do some kind of pull up. I think my upper back strength is probable too weak to challenge my grip though. I think I may need to invest in chalk and keep rowing.
I use alternate grip almost always now. I was using double overhand for a while but now I’m doing weight that’s a little too heavy most times now. The worn bar is a really good idea. I need to inspect our bars a bit more closely.
Time to blow the dust off this crappy work out tome.
It’s been probably a month or so since I last lifted to get over some tendonitis (my unprofessional diagnosis)
in the knee. I probably pissed off the ice maker because it seemed to go on strike for a bit one day after a few days of icing down.
Squat:
Set: 1 reps: 3 weight: 265 lbs. (120 kg.)
Set: 2 reps: 3 weight: 305 lbs. (138 kg.)
Set: 3 reps: 10 weight: 345 lbs. (156 kg.)
Set: 4,5, and 6: reps: 1 weight: 405 lbs. (184kg.)
Then some leg press and leg curl stuff.
I’m going to start doing some heavy singles more consistently. Knee felt good afterwards. Nice and sore today. I made myself a deal and said just get into double digits on set three then stop. I had a few reps left in me. Pretty happy with my strength considering.
[quote]mikemike87 wrote:
Time to blow the dust off this crappy work out tome.
It’s been probably a month or so since I last lifted to get over some tendonitis (my unprofessional diagnosis)
in the knee. I probably pissed off the ice maker because it seemed to go on strike for a bit one day after a few days of icing down.
Squat:
Set: 1 reps: 3 weight: 265 lbs. (120 kg.)
Set: 2 reps: 3 weight: 305 lbs. (138 kg.)
Set: 3 reps: 10 weight: 345 lbs. (156 kg.)
Set: 4,5, and 6: reps: 1 weight: 405 lbs. (184kg.)
Then some leg press and leg curl stuff.
I’m going to start doing some heavy singles more consistently. Knee felt good afterwards. Nice and sore today. I made myself a deal and said just get into double digits on set three then stop. I had a few reps left in me. Pretty happy with my strength considering.
[/quote]
Nice work Mike, your squat is still insane despite your knee problem, props
ps. seems like the lay off from training didnt hurt you either
Hey Mike - great lifting as always bro, and I hope your knee problem clears up soon!
Haha, all three of us have recently been broken or unable to train for some reason, yet still making gains. Good shit.