Mike's Log

[mperich]

11/12/2007

Shoulders

DB Press

10x60

Military Press

7x115
10x105
8x105

Front DB Raise

10x20
2x10x17.5

lateral db raise

2x10x17.5
10x15

Rear Delt Machine

10x115
10x130

All bars being used again for mil press at the start of the day, but one opened up pretty quickly. Definately like it better than DB press (esp. cuz its getting hard to get the db's off my knees) Just missed my goal of 115x8 but there was no way I could get another rep out sooo meh. Rest of workout was pretty standard.

Goals: 115x10 or maybe 125x8 for mil press. maybe finally get to 20's for the majority of my raises.

Tmrws workout: Back

Notes: weight up to 175.5 at peak which was i think thurs or fri. went down a bit after not eating much this long weekend (too much drinking/hungover...oh well)

-Mike

[mperich]

11/13/2007

Back

WG Pullups

10xbw
8xbw
5xbw

Deadlifts

PR 6x275

10x225
3x315
6x275

Rows

10x80
10x90
9x90

Pretty decent day..got a new PR on deads so thats fun, also pretty big milestone for me at 3 plates. WG Pullups is staying fairly stagnant..but i think my form is a tiny bit better. Rows went up so thats good...spent a lot of the time today on deads so only had time for 3 exercises...also failed on 295 after my 315 set, so dropped down to 275.

Next weeks goals: Hmm...5x315 maybe? I dunno its pretty heavy and hard on my grip. Maybe row 100? And my long standing goal of 2x10xbw on pullups...maybe.

Tmrws workout: Chest...goin for 8x185 on bench hopefully

-Mike

[theblackkeys]

[ QUOTE ]

Deadlifts
3x315


[/ QUOTE ]
congrats man. Go into more detail on how your grip was for this set. I'm having some issues with my grip as well. Did you use straps? Was your grip mixed or double overhand? How much time do you take between reps? Do you reset your grip each time?

[mperich]

No straps, Mixed grip. between reps i take abotu 1 second? just enough so im not bouncing. I think on my last rep i sort of had to let go of the bar and just reposition my hand slightly. next time im thinking of switching from right hand pronated to left hand pronated after half a set...dunno if this will help or not. still trying to get a grip tr
ainer but been busy this week and sorta forgot

-Mike

[mperich]

11/14/2007

Chest

Bench

8x185
10x175
8x175

Inc DB Press

7x70
9x65
8x65

Dips

6xbw

Flies

2x10x30
8x30

Pretty good strength..prolly will do db press next week I guess. I like barbell tho and i havent done it much so i might go 1week DB, 2 BB for a little while.

11/15/2007

Arms

Skullcrushers

2x10x40
8x40

Seated French Press

10x75
10x70
8x70

Cable Pulldown

10x47.5 Pronated
10x42.5 Supinated
8x37.5 Supinated 6x37.5 Pronated Superset

BB Curl

8x90
2x8x80

Incline Hammer Curl

10x30
10x27.5
11x27.5

Pretty good here as well. Better endurance and strength on skullcrushers. Gonna do close grip bench next week. was gonna do it today but chest is sore ass from yesterday sooo yah. Prolly will drop french press for it. Bi's were ok but i was really tired from tri's so hopefully will get 10x90 next week or maybe 6x100 or something.

Next weeks goals: 10x90 BB curl 10x45 Skulls

Tmrw: legs

-Mike

[EricW]

Hi,

There's no need to do shoulder DB presses, Military Press AND front delt raises all in the same workout.

[mperich]

I dont usually, hence only 1 set of DB Press(the bars were busy for mil press). Prolly coulda gotten away with just two sets of mil press I guess, but its my main shoulder excercise so I did 3.

-Mike

[mperich]

11/16/2007

legs

Squats

10x205
10x225
8x225
6x225

Deadlift Grip Work (borrowed technique from theblackkeys)

Well, pretty good workout strrength and form wise (altho I think a bit shoddy on my final set but still pretty decent) Not so good volume wise...some guy doing deads on one rack..must have done 70 total. Altho that didnt annoy me as much as the guys using a power rack to do curls (theres only 2 in the gym) Also using one of the bars to do them when there are preweighted barbells for the weight they are doing. I guess the power rack was sort of appropriate tho, since their curls were a full body compound exercise. Probably hindu drug dealers tho so I didnt say anything. Anyways so yah got started late and so decided just to do an extra set of squats..its my 5th day in a row anyways.

Next weeks goals: Prolly will stay at 225. Maybe 235 or something but still tryin to keep the form very strict. I see people doing what I used to do and im like wtf. (prolly why they are rackpulling less than they squat)

Tmrw: Weekend off, monday will be chest. I think going chest, back, shoulders will be a lot better than shoulders, back, chest cuz then i can do shrugs if i want or some grip work on shoulder day without having deads the day after. also wont have chest, then tris the next day, so i can get close grip bench in. yay

-Mike

[theblackkeys]

[ QUOTE ]


Deadlift Grip Work (borrowed technique from theblackkeys)

[/ QUOTE ]
I also squeezed my #1 captains of crush gripper the day after. About a month ago I was able to close it once, but I could only get close this week. ? The strength in that area goes away pretty quickly.

[mperich]

11/19/2007

Chest

8x185
10x175
9x175

Inc DB Press

9x70
8x65
7x65

Pullovers

2x10x60
10x55

Flies

3x10x30

Meh, decided for BB press again. Didnt go up much this week, prolly cuz its Monday and I drank a bit this weekend. First time doing pullovers and they were ok I guess. Dunno how good my form is but seems alright.

Next week goals: 8x195 on bench if i do barbell. Else I dunno.

Tmrw: Back.

-Mike