I'm locking myself in the basement and I'm not coming out until

[Big Mike]

Hello everyone and welcome to my journal. I thought the title was fitting since I workout in a home gym in my basement. Here are my PRs as of now.

About me
Age:34
Height: 6'3"
Weight: 300

Meet lift
(APF)
Bench 210 KG about 463 pounds.

Gym Lifts
Raw
Squat 455
Bench 350
Deadlift 500

Gear
1 board press 500 pounds.

Goals
Meet with gear short term to long term.
1. Bench 500 in a meet. I am competing in the Bench Bash 4$ on the Mississippi on 9/1.
2. Total 1100 in a push pull meet.
3. Total Elite in a full power meet.
Gym
1. Bench 400 raw
2. Squat 500 raw
3. Deadlift 600 raw
4. Power clean 300

At some point I would like to try out strongman training and competing as well.

[Lifting N Tx]

Seeing the way you went after and got the 500DL, I'm sure that you'll continue to have success in reaching your goals.

I'm looking forward to following.

[Big Mike]

Power cleans 155*3
Hang cleans 155*3
Hang cleans 155*3
Hang cleans 155*3
Hang cleans 155*3
Power cleans 155*3
Pendlay rows 245*6 form was a little imperfect
Pendlay rows 240*6 better form
Pendlay rows 235*6 good
Pendlay rows 235*6

20 minutes cardio

I changed up the rep scheme on the Pendlay's I think I'll stick with 4*6 for a while.
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[Big Mike]

Seeing the way you went after and got the 500DL, I'm sure that you'll continue to have success in reaching your goals.

I'm looking forward to following.

Thanks LNT.

[Andrew Smith]

You're strong guy for sure. I've got a gym in the garage outside. Nothing like having your own stuff.

[Big Mike]

You're strong guy for sure. I've got a gym in the garage outside. Nothing like having your own stuff.
Thanks and so true about owning your own stuff.

[TheStender]

UNTIL WHAT? WHAT???? I CAN"T STAND IT! You're not coming out until what???? AAAAARGGGGHHH! *explodes*

Oh, and you're one strong mo'fo.

EDIT: I just replaced the word "basement" with "closet" and had a little bit of a chuckle.

[Big Mike]

UNTIL WHAT? WHAT???? I CAN"T STAND IT! You're not coming out until what???? AAAAARGGGGHHH! *explodes*

Oh, and you're one strong mo'fo.

EDIT: I just replaced the word "basement" with "closet" and had a little bit of a chuckle.

Thanks! I was going to say what happens in Lencho's journal stays in Lencho's journal but I guess I can't play the moral high ground on that one.

[VikingMan]

EDIT: I just replaced the word "basement" with "closet" and had a little bit of a chuckle.
Did you ever see that South Park episode where Tom Cruiz won't come out of the closet...

lol

[Big Mike]

Did you ever see that South Park episode where Tom Cruiz won't come out of the closet...

lol

I haven't seen that episode. Is this the infamous episode that triggered Chef leaving?

[VikingMan]

Is this the infamous episode that triggered Chef leaving?
Actually, I have no idea. I haven't seen that many South Park episodes, I just had seen that one, and the closet reference made me think of it. :)

[Kyle]

Thats a nice comp bench press.

Kyle

[Heisman]

Would you say that the powercleans or the hangcleans were harder for you?

[Big Mike]

Would you say that the powercleans or the hangcleans were harder for you?

Hangcleans without a doubt.

[Big Mike]

15 Minutes jumping rope

Box Squat 13" box 135*6
Box Squat 13" box 225*6
Box Squat 13" box 335*6
Box Squat 13" box 335*6
Box Squat 13" box 335*6
Box Squat 13" box 335*6
Seated Good Mornings 225*2
Back Hypers 50*10
Crunches bw*40
Crunches bw*40
Crunches bw*40

Wow this was a killer workout. On the good mornings my right calf cramped up really bad on the second rep.

Note: When I do Squat rep work like this with a box, I'm not deloading the weight, like a true box squat. I'm only using it to hit a uniform depth on each rep.
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[Big Mike]

Thats a nice comp bench press.

Kyle

Thanks Kyle, hopefully I'll improve that soon.

[Big Mike]

Clean/Press 195*1/6
Clean/Press 195*1/6
Clean/Press 195*1/6
Clean/Press 195*1/5

I missed a rep from last week.:( I cut the workout short because my tris were fried.

20 minutes cardio

[Lifting N Tx]

Strong work as usual, Mike.

I tend to feel OH pressing more in shoulders/upper back. Do you usually feel it a lot in your triceps?

[Big Mike]

Strong work as usual, Mike.

I tend to feel OH pressing more in shoulders/upper back. Do you usually feel it a lot in your triceps?

It was only 3 days after my heavy shirted bench day. So I'm sure that's why my tris were screaming.

PS I hit my 5 hundy off one board on Sunday. Vids in my bb.com journal.

[Big Mike]

20 minutes cardio

Light band assisted pullups bw*6
Light band assisted pullups bw*6
Light band assisted pullups bw*6
Light band assisted chins bw*6
Light band assisted chins bw*6
Light band assisted chins bw*6
Power shrugs 495*3
Power shrugs 495*3
Power shrugs 495*3
I closed the CoC #2 twice in my right hand and got about a .25" from closing in my left. Some reps with the #1 in each hand.
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[MISSINGLINK]

What the hell goes on in here? :D Nice workout as always Mike.

[Big Mike]

Thanks Link, right now it seems like not a whole lot!

[MISSINGLINK]

Thanks Link, right now it seems like not a whole lot!


That is the problem we face with the low traffic. It is like when I was a bar goer. Everybody kept going to the hot spot in town and we could not pry anyone away from it to try the new place. Once we started going to the new place everyone followed. Then, eventually that place died as well and we were on to the next. :)

[Heisman]

Strong powershrugs!

[Big Mike]

8/17/2007
Day Off

8/18/2007
I didn't have time to workout as my family and I went to our companies outing at an amusement park.

8/19/2007
Bench Press 135*10
Bench Press 225*6
Bench Press 315*3
Reverse Light Band Press 365*1
Reverse Light Band Press 385*1
Reverse Light+mini Band Press 405*1
Reverse Light+mini Band Press 415*1

[Big Mike]

Strong powershrugs!

Thanks.

[MISSINGLINK]

Nice benching Big Mike. What is your 1RM on the regular flat bench?

[Big Mike]

350 to the chest.

[VikingMan]

350 to the chest.
That's raw, right?

[Lifting N Tx]

VikingMan beat me to it, but I was going to ask if all the workout presses were raw. You don't combine bands and shirt I'm guessing. ??

Nice heavy pressing. Are you targeting any specific number of reps above a certain percentage or just "playing it by ear"?

[Big Mike]

That's raw, right?


VikingMan beat me to it, but I was going to ask if all the workout presses were raw. You don't combine bands and shirt I'm guessing. ??

Nice heavy pressing. Are you targeting any specific number of reps above a certain percentage or just "playing it by ear"?

Yes, the 350 is raw. It is probably not an accurate indication of my current 1rm as it was from early '07 but it is still my PR. I very rarley do raw work to the chest.

I was just sort of playing it by ear. I was supposed to do a workout in my shirt. But we didn't get back Saturday night(Sunday morning actually) until like 1:00 and when we did get back there was water in our basement. So I really couldn't make the trip to train with the team on Sunday morning.

[Big Mike]

Power Cleans 155*3
Power Clean 205*1
Power Clean 225*1
Power Clean 245*miss so close
Power Clean 245*miss
Pendlay Rows 245*6
Pendlay Rows 245*6
Pendlay Rows 235*6
Pendlay Rows 235*6

20 minutes cardio
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[VikingMan]

What do you do for cardio? Ever do any barbell complexes for cardio? Those things kick ass.

[Big Mike]

What do you do for cardio? Ever do any barbell complexes for cardio? Those things kick ass.

I typically do jumping rope, schwinn air dyne, joggin/running, stair master. I've barbell complexes in the past and have been thinking about doing some of them again. I keep thinking I need to expand my cardio/gpp work but never seem to get around to it.

[Big Mike]

I tried to flip a 750 pound foam filled tire. With no success.

Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Speed Pulls 245+light band*3
Crunches bw*40
Crunches bw*40
Crunches bw*40
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[Big Mike]

Clean Press 155*1/10
Clean Press 155*1/10
Clean Press 155*1/10
Clean Press 155*1/10
Close grip push-ups off bars with feet on a bench bw*10
Close grip push-ups off bars with feet on a bench bw*8

20 minutes cardio

[Lifting N Tx]

Solid stuff as usual, Mike. Tire flipping sounds like a lot of fun, though probably a lot more when you manage to get it flipped.

[Big Mike]

Solid stuff as usual, Mike. Tire flipping sounds like a lot of fun, though probably a lot more when you manage to get it flipped.
Thanks Steve, the sad things is, is that I'm a long way from flipping that tire.

[Big Mike]

20 minutes cardio

Chins BW*1
Chins BW*1
Mini band assisted Chins BW*3
Mini band assisted Chins BW*3
Light band assisted Pullups BW*6
Light band assisted Pullups BW*6
Light band assisted Chins BW*6
Light band assisted Chins BW*6
CoC work.

[Big Mike]

8/25/2007

I cut down and moved about half of a fallen tree, with a bow saw and axe, fun fun.

8/26/2007

Bad work out.
Bench Press 45*10
Bench Press 135*10
Bench Press 225*6
Bench Press 315*2
Shirted 2b press 405*2
Shirted 1b press 455*1
Shirted bench press 475*miss couldn't touch and waisted too much energy trying
Shirted bench press 470*miss ouch, I loosened my shirt a bit but right as I was about to touch my left tricep cramped bad.

So right now I just have to hope that it was a bad day. I think I open at 212.5 KG (468 Lbs).
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[Lifting N Tx]

Jeeminy, I'd heard that sometimes it could be hard to touch even with over 300, but with 475? Must be one stout bench shirt.

Is it usually hard to get the shirt just right? Maybe you were still swole from all the sawing. ;)

[Andrew Smith]

What kinda shirt you using?

[Big Mike]

Jeeminy, I'd heard that sometimes it could be hard to touch even with over 300, but with 475? Must be one stout bench shirt.

Is it usually hard to get the shirt just right? Maybe you were still swole from all the sawing. ;)


What kinda shirt you using?
The shirt is an Inzer open back custom double denim w. GS and RN. For my 475 attempt it was pulled down as far as I could get it. There is quite a bit of adjustment possible with it. I'm pretty sure I could touch around 400 without pulling it down.

[Big Mike]

Power cleans 155*3
Power clean 205*1
Power clean 225*1
Pendlay rows 245*6
Pendlay rows 245*6

Nice and short
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[Big Mike]

My final pre-meet workout
Speed pulls 245+light band*3
Speed pulls 245+light band*3
Speed pulls 245+light band*3
Speed pulls 245+light band*3
Speed pulls 245+light band*3
Speed pulls 245+light band*3
Crunches bw*50
Crunches bw*50
Crunches bw*50

[Big Mike]

Sorry about the update delay. I was on vacation last week.

First lift 212.5 468 miss blew it up too fast and lost the groove
2nd lift 212.5 468 good
3rd 227.5 501 couldn't fing touch. Which basically bites a$$ because it felt good. Oh and while I was setting up we had and upright issue. Scared the shit out of me. The pin slipped and dropped one position. Rattled me quite a bit.

Dispite not doing as well as hoped I had a great weekend. I met Bill Crawford and got to see Ryan Kennelly bench. He is just massive! I thought I was thick.

Quest goes on. Jan 26th 2008.

468 is a new PR.
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[Big Mike]

Power Cleans 155*3
Power Clean 205*1
Power Clean 225*1
Pendlay Rows 245*6
Pendlay Rows 245*6
Pendlay Rows 245*6
Pendlay Rows 245*6

20 minutes cardio
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[Lifting N Tx]

I hadn't realized that besides getting the different groove down, there was so much of a learning curve in just getting a shirt adjusted exactly as you need it.

Sounds like you had a good time, despite the adversity. I'm glad that you at least got a PR.

[Big Mike]

I hadn't realized that besides getting the different groove down, there was so much of a learning curve in just getting a shirt adjusted exactly as you need it.

Sounds like you had a good time, despite the adversity. I'm glad that you at least got a PR.

It very difficult for me because my weight changes so much. I was really surprised though that I couldn't get 501 to touch with all of the weight I lost.

[Big Mike]

I was in a huge hurry so I had a really short workout.

Box Squat 135*5
Box Squat 225*5
Box Squat 315*8
Box Squat 315*3

I stopped at three on the second set because my left leg didn't feel right.

[Big Mike]

Seated military pin presses 150*6
Seated military pin presses 150*6
Seated military pin presses 150*6
Seated military pin presses 150*6

I found that if I use my squat box at 13" I can get a pin to line up and get almost a complete ROM.
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[Big Mike]

9/15/2007

Deadlift 225*5
Deadlift 315*3
Deadlift 405*2
Deadlift 455*1 (Belt)
Deadlift 475*1 (belt)
Deadlift 515*miss (belt)

Bench press 135*10
Bench press 225*6
Bench press 315*1
Bench press 335*1
Bench Press 345*miss

Not a good work out. I had some shoulder issues and I just could stay in the right groove. It also turns out that I was getting sick.

[Big Mike]

Box Squat 135*2
Box Squat 135*2
Box Squat 185*2
Box Squat 185*2
Box Squat 185+15 pounds chain*2
Box Squat 185+15 pounds chain*2
Box Squat 185+30 pounds chain*2
Box Squat 185+30 pounds chain*2
Box Squat 185+45 pounds chain*2
Box Squat 185+45 pounds chain*2
Box Squat 185+60 pounds chain*2
Box Squat 185+60 pounds chain*2

[Big Mike]

reverse light band Military pin presses 140+60 pounds of chain*3
reverse light band Military pin presses 140+60 pounds of chain*3
reverse light band Military pin presses 140+60 pounds of chain*3
reverse light band Military pin presses 140+60 pounds of chain*3

[Lifting N Tx]

Nice workouts. No rows lately?

I will say that the simplicity of your workouts is appealing. They look fun.

[Big Mike]

9/22/2007
Box Squat 13" 135*5
Box Squat 13" 225*3
Box Squat 13" 315*1
Box Squat 13" 365*1

9/23/2007
RC prehab stuff

As you might have figured out by my workout yesterday, I'm having shoulder problems.

[Big Mike]

Nice workouts. No rows lately?

I will say that the simplicity of your workouts is appealing. They look fun.

I missed my last Monday workout(rows) but I be back at them. I like to keep it simple.

[Big Mike]

Power clean 155*3
Power clean 205*1
Power clean 225*1
Pendlay rows 245*6
Pendlay rows 245*6
Pendlay rows 245*6
Pendlay rows 245*6

[Big Mike]

Box Squat 10.5" 135*2
Box Squat 10.5" 135*2
Box Squat 10.5" 205*2
Box Squat 10.5" 205*2
Box Squat 10.5" 205+15 pounds of chain*2
Box Squat 10.5" 205+15 pounds of chain*2
Box Squat 10.5" 205+30 pounds of chain*2
Box Squat 10.5" 205+30 pounds of chain*2
Box Squat 10.5" 205+45 pounds of chain*2
Box Squat 10.5" 205+45 pounds of chain*2
Box Squat 10.5" 205+60 pounds of chain*2
Box Squat 10.5" 205+60 pounds of chain*2

[Big Mike]

Shirted bench 2b 315*3
Shirted bench 315*3
Shirted bench 315*3
Shirted bench 315*3
Shirted bench 315*3
Military presses 145*6

[Big Mike]

I've been like extremely busy, the past few days and I'm going out of town for the rest of the week. Hopefully I'll be able to update a couple times.

9/29/2007
Deadlift 225*5
Deadlift 315*3
Deadlift 405*1
Deadlift 500*miss belted
Deadlift 405*1
Deadlift 405*1

9/30/2007
No workout busy

10/1/2007
Power Clean 225*1
Power Clean 225*1
Pendlay Rows 225*10
10/02/2007
Box Squat 10.5" Box 135*2
Box Squat 10.5" Box 135*2
Box Squat 10.5" Box 205*2
Box Squat 10.5" Box 205*2
Box Squat 10.5" Box 205+15 pounds of chain*2
Box Squat 10.5" Box 205+15 pounds of chain*2
Box Squat 10.5" Box 205+30 pounds of chain*2
Box Squat 10.5" Box 205+30 pounds of chain*2
Box Squat 10.5" Box 205+45 pounds of chain*2
Box Squat 10.5" Box 205+45 pounds of chain*2
Box Squat 10.5" Box 205+60 pounds of chain*2
Box Squat 10.5" Box 205+60 pounds of chain*2

10/03/2007 From Big Iron in Omaha NE
Bench Press 135*10
Bench Press 185*3
Bench Press 185*3
Bench Press 225*3
Bench Press 225*3
Bench Press 225*3
Bench Press 225*3
Bench Press 225*3
Bench Press 225*3
Bench Press 225*3
Bench Press 225*3

[Lifting N Tx]

Glad you found some place to lift while on the road, Mike.

I've been too busy to keep up with folks like I used to. Has the DL slipped back a bit or just not peaked? I know you mentioned being sick for a while.

[Matt]

Thats bad ass that you got to lift at BIG. Was it pretty cool, see any big lifts?