Miked8c's log: 300 and Beyond

[Tblock1]

Did some HIIT today:

2 Minutes Jog (warm up)
30 seconds sprint/30 second walk for five minutes
2 Minutes lieing oxygen deprived on the ground contemplating if I should get up and cool down with a walk, or just lay there. I laid.
So a total of 9(7) minutes, I can not be doing this right.

2 words, shin splints. Running my short stocky body around the track is doing a number on my shins I might switch to the elliptical.

Hey I have been getting shin splints too recently.

Shin splints

This is the best article I have ever seen:
Shin Splints

The most common cause of them is a simple muscle imbalance, the calf muscles are too strong compared to the shin muscles. It could also be bad running form, overpronation, overstriding, etc. But if you strengthen those shin muscles and warm up more they will probably go away. Start with some leg stretches, then run a lap warmup. Then stretch your legs, holding stretches for 30 second. For weightlifting you never stretch before workouts, but for running if you don't stretch your hips will not be loose enough so you will be taken shorter strides and that can cause shin splints. Choose 5-10 stretches. Also stretch out those shins and calves. Do the shin exercises mentioned in the article, my pain is disappaearing after doing them.

 

[miked8c]

Week 6- Wendsday

Squat
1x5 154
1x5 193
1x5 231
1x5 231
My shin splints were bothering me on these, I'll hav to put some of T-blocks stretches to good use, thanks man.

Military Press
1x5 88
1x5 105
1x5 123
1x5 140

My back may have arched a little too much on the last few reps but I repped 140 out nice.

Deadlift
1x5 193
1x5 231
1x5 270
1x5 309

I love deadlifts. While I am about to stall on my squats I continue to make progress on my deads which is part of the reason I wish to continue this program after I stall, hopefully my increasing deadlift will strengthen the lifts I struggle on.

Normal day, did some seated DB curls at the end, my abs were still sore from monday so i skipped out on those.

 

[Tblock1]

Week 6- Wendsday

Squat
1x5 154
1x5 193
1x5 231
1x5 231
My shin splints were bothering me on these, I'll hav to put some of T-blocks stretches to good use, thanks man.

Military Press
1x5 88
1x5 105
1x5 123
1x5 140

My back may have arched a little too much on the last few reps but I repped 140 out nice.

Deadlift
1x5 193
1x5 231
1x5 270
1x5 309

I love deadlifts. While I am about to stall on my squats I continue to make progress on my deads which is part of the reason I wish to continue this program after I stall, hopefully my increasing deadlift will strengthen the lifts I struggle on.

Normal day, did some seated DB curls at the end, my abs were still sore from monday so i skipped out on those.

Nice work! Remember the most important thing to do is strengthen those shin muscles, if they are weak all the stretching in the world won't get rid of the shin splints.

 

[miked8c]

Week 6: Friday

Squat
1x5 154
1x5 193
1x5 231
1x5 270
1x3 315
1x8 230

So 315 for a triple felt suprisingly easier than i thought it would, maybe I wont stall next week.

Bench
1x5 118
1x5 150
1x5 185
1x5 207
1x3 240
1x8 185

240 for the triple wasn't to difficult, hitting it for five reps next week should be simple.

Bent over rows
1x5 85
1x5 105
1x5 126
1x5 147
1x3 172
1x8 126


So todays workout was a nice ego booster for me, I got to load 6 plates on to the squat and also got to rep 240, which is a milestone for me. Looking forward to repping 250 in a few weeks. I think I'll go in tomorow and do an arm workout, some weighted dips and pull ups, things of that nature. I should be recovered from that by Monday to hit 240 again for 5. Loving this routine, I dont mind the slow progress at all I'll just keep at it like a robot haha.

 

[JDid23]

good shit. Congrats on the milestones

 

[miked8c]

Went in today for an arm workout, bodybuilder style haha. It was a nice change of pace from my 5x5, although I probably went harder than I should have cause I need to be recovered by monday. I took so vitargo so hopefully that should speed things up.

Weighted chins/Weighted dips SUPERSET
Skullcrushers/ bb curls SUPERSET
Tri Pushdowns with rope/ reverse curls SUPERSET

got a hella pump out of this, I know I'll be sore tomorow but I have a bad feeling about this.

 

[miked8c]

Week 7: Monday

Squat
1x5 158
1x5 198
1x5 238
1x5 380
1x5 315

Got the 315 for 5, each rep broke parallel, it was a fight but I won.

Bench
1x5 109
1x5 152
1x5 182
1x5 213
1x4 240

My first missed weight in this program. Ahh where to being. I think my concentration was off for the 240, I dont like making excuses but I honestlyu believe if I had prepared differently I could have had it. I will still progress to 245 next week just to see if that was the case but I'm starting to think that I am milking this program a little too far. I have 245 for a triple on Friday we'll see how that goes.

Row
1x5 86
1x5 108
1x5 129
1x5 151
1x5 172

Stopped giving a shit about this a while ago. i guess I dont like them because I cant tell when i have completed a rep and when I have a failed, with squat or bench its either you get it up or you dont, I dont like how there is leniancy on these.

So for this program I think I'll finish up the week and do my heavy day on Monday, if I fck up on bench again I will search for a new program to begin, after I find out my 1RM for bench .

 

[miked8c]

So I have come to the conclusion that I need to take a week off. I went in today and maxed out and realized that even though the weight wasnt that heavy I just didnt have the CNS sttrength I had a few weeks ago. I have been on this program for six weeks straight, 3-4 days a week like clockwork, none missed. I think I need to let my CNS recover, so I'll come back at again on Monday I actually have a good feeling about this.

1 Question: Can i continue doing HIIT while deloading/taking a break or will that significantly hinder my recovery, just 10 minutes a day?

 

[miked8c]

So I restarted today after my deload/week off.

Wendsday Week 7

Squat
1x5 158
1x5 198
1x5 240
1x5 240

Nice and low on these.

Military Press
1x5 90
1x5 108
1x5 126
1x5 145

Expected to stall on the last set but somehow cranked it out nice, although my back started arching towards the end as my body struggled to turn it into an incline bench.

Deadlift
1x5 198
1x5 238
1x5 277
1x5 315

3 Plates felt nice, I finished these out nice.

So my hopes with this workout is to allow my other lifts to go up so that my bench press will follow and I will be able to break my plateu... We'll see. Hopefully my deadlift will bring those numbers up.

 

[Tblock1]

So I restarted today after my deload/week off.

Wendsday Week 7

Squat
1x5 158
1x5 198
1x5 240
1x5 240

Nice and low on these.

Military Press
1x5 90
1x5 108
1x5 126
1x5 145

Expected to stall on the last set but somehow cranked it out nice, although my back started arching towards the end as my body struggled to turn it into an incline bench.

Deadlift
1x5 198
1x5 238
1x5 277
1x5 315

3 Plates felt nice, I finished these out nice.

So my hopes with this workout is to allow my other lifts to go up so that my bench press will follow and I will be able to break my plateu... We'll see. Hopefully my deadlift will bring those numbers up.

Military press will definitely help your bench press. You were stuck at 240x5 right? I was stuck at 240x2 a while back. I just went right into a 3x3 once a week with close grip bench on saturday's 3x3 on wednesdays. I started out like maybe 10-15 pounds below my max 3x3 (3x3x215 is where I started) and added 5 pounds a week. I blasted right up to 3x3x240, and would have gotten 3x3x245 but missed the last rep cause it hit the rack. I would try benching 2x a week one time close grip one regular and do incline db bench after regular bench.