Scottm and BM's grind .

**Black Rider** · Subject: Re: Scottm and BM's grind . Thu Apr 02, 2009 9:45 pm

Squats:

180x10
205x8
245x6

Preacher Curls:

140x8
150x5

DB Preachers:

75x6
65x8
55x10

7's

calf raises

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Deadlift day- deload day:

130 x 8
218 x 2

288 x 10 (no belt)
288 x 10 (with belt)

Stiff legged DL:

130 x 8
130 x 8

Power Cleans:

130 x 8

Pull Ups:

Palms Out x 16
Palms In x 8
Palms In x 7

Soundtrack = Tesla - Mechanical Resonance

_________________
Hey kid!

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Chest Day - Deload

Dips:
x27
x12
x15
x15
x14
x14
x8 (105)

Push Ups:

x20
x20
x18
x14
x10
x10
x9
x9
(100)

Wow! Never done anything like this. I guess "light" day does not mean "easy" day.

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Mon Apr 06, 2009 6:21 pm

Awesome on the dips.

BP:

155x10
205x8
225x6
245x4
250x2

Shouldn't have done so many before the 250, think I could have done more but i'm fairly happy with it. Really hoping to hit 265 by summer.

DB BP:

150x10
130x12

Incline DB BP:

150x9
130x12

flys:

35x15
35x10

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

You're coming along nicely. Glad to see that bench rising again for you.

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Wed Apr 08, 2009 5:40 pm

Pull ups: 12
Dips: 20
Military: 100x6
Lat pull downs: 85x10

Pull ups: 10
Dips: 18
Military: 100x6
Lat pull downs: 90x9

Pull ups: 8
Dips 16
Military: 100x6
Lat pull downs: 90x8

3 sets of 4 pull ups using a rope.

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Squat Day:

40 x 12
130 x 8
228 x 2
298 x 1

348 x 5
348 x 5 (both of the 5th reps were absolute grinders)

Front Squats:

130 x 5
200 x 5

Box Squats:

150 x 2 x 5

Soundtrack:

Dio - Holy Diver

Queensryche - S/T ep

_________________
Hey kid!

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

BP:

40 x 12
130 x 8

200 x 16 (ah!! this is what I got 9 weeks ago! I've hit a wall)
200 x 14

Dumbbell BP:

105 x 7

Incline DB BP:

90 x 6 (Yikes. First time with this weight. Very heavy)

Skull Crushers:

80 x 18
80 x 11

Rope Pushdowns:

150 x 22

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Fri Apr 10, 2009 10:39 am

Awesome DB BP.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Subject: Re: Scottm and BM's grind . Mon Apr 13, 2009 1:00 pm

BP:

185x8
225x6
250x3
220x6
220x5

Incline DB:

150x7
150x7
150x7

Flys:

40x12
40x10

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Bro!!

Deadlift: "40" Day!

130 x 10

228 x 40 (reps 36-40 were murder. Had to reset my grip twice, but got through)
228 x 13

Won't have to do this again until after the meet. Hooray!

Was going to do more, but I'm exhausted. I'll finish upper back off tomorrow.

Soundtrack:

Queensryche - S/T

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Mon Apr 13, 2009 6:23 pm

When is that meet and are you only doing squats again?

I was able to buy a decline bench and some 85lb dumbbells for the class today so next week will start incorporating that in.

I miss seeing you on the boards.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

The meet is July 19. Same as last year it will be all 3 lifts (maybe someone else was doing squats only?)

It's getting closer! Just over three months now. I'm getting excited and only pray that I don't get hurt. I want to show up healthy and then let the chips fall where they may.

Great news about the 85# dumbbells!

I miss coming around like I used to as well, but with me I have a pattern. The more time I spend on-line the more I want to spend on line. The less I spend on line, the less I want to spend on line. I'm tying to strike that balance. I'm very happy we got rid of internet at home, and now on my days off if I make it to the library that's when I can surf. There's an hour time limit at the library, so I notice I usually hit the "big" stuff which leaves less time for general chat.

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Tue Apr 14, 2009 10:38 am

You talked about the squats mostly, maybe that's why I though that. Hey, i'm old.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Subject: Re: Scottm and BM's grind . Wed Apr 15, 2009 9:54 pm

Pull Ups-13
Dips-20
Military-8x90
Lat Pull Downs-90x8

Pull Ups-10
Dips-16
Military-8x90
Lat Pull Downs-90x8

Pull Ups-9
Dips-15
Military-8x90
Lat Pull Downs-90x8

rope pull ups 5&4

shrugs and abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Bench Press:

40 x 12
130 x 8
200 x 3

250 x 5 (hard. Too hard, two months ago I got 260 x 5. Don't know what's up)
260 x 3

Dumbbell BP:

105 x 7

Dips:

Bodyweight x 8

With 50# x 12

With 75# x 7

With 100# x 4

Band pushdowns:

x37
x27
x21

A little bummed about the regression, but I do triples next week. We'll see how that goes before I panic!

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Thu Apr 16, 2009 11:44 am

If I may offer a suggestion, do only one warm up set and make it heavier. Say 215x8 for you. Then go to the heavy. It seems to have helped me.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Huh. I might try that. Years ago I had a crzy partner who didn't warm up at all. Whatever the working weight was, he'd just dive in. I can't do that, but I might try your suggestion.

Squats:

40 x 12
130 x 5
238 x 2
308 x 1

358 x 4
358 x 3 (ah! # 3 was a grind so I didn't try #4. Live to lift another day)

Good Mornings:

200 x 6

Front Squats:

130 x 5
200 x 7

Box Squats:

150 x 2 x 5

Soundtrack:

Iron Maiden - Killers
Twisted Sister - Stay Hungry

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Fri Apr 17, 2009 1:44 pm

Squats:

180x12
230x8
260x5 all I had but it's a little gain in weight.

Calf raises

Preacher Curls:

125x8
140x5
155x2 Ha! Can hardly get this in place by myself.

DB Preachers:

65x8

15x45x3
12x45x3
9x45x3

abs

Got to work on getting rid of this belly. I've wanted to gain weight so i've let it go. Time to rein it in.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4945 Age: 35 Registration date: 2007-03-07

Your preacher curls are just awesome. You know, they have curling contests in some Powerlifting meets these days. I bet you would do well.

_________________
Hey kid!