squats

Squats
135x5
225x4
315x3
405x2
495x1
Added Suit
585 x1to a red box+10k
635x1 tried to get to just the box
635x1 wasn't able to get to box
655x1 sat on box and had a lot of trouble getting out!

405x3
675x3 quarter squats
Did 3 sets of these

Farmers walk 2 laps, 140,180 in each hand

Really dissapointed with my suit, I just don't feel comfortable with it especially when I try to get down. Didn't have a problem getting down when I had the straps down and no belt with 405, but once I get more weight on the bar i get really uncomfortable and I don't like it. It doesn't help that I have no one around that has any idea of how to use a squat suit.....damn you kevin......So I"m wondering if I should just compete raw in my meet coming up.....we'll see


Stay Strong

Bench day

BP
135x5
225x5
275x3
335x1
Added Shirt
385x1
405x1
415x1 missed, I jacked up my shirt too much and had trouble touching, I brought it down to far to my stomach and I couldn't get it off my chest
405 2x 1,1 0:0:0:30

Close Grip Bench
245x3
275 3x3
Band Rear Delt
4x8

Dips 2x12
DB Curl to press 2x10

EDT
Bar curl to pressx8
Tri push downx8
did this for 5 min, ended up getting 10 sets out of it...

Big Squat day tomorrow, looking forward to it!

Finally...pulls

Deadlift
135x5
225x4
315x3
405x2
495 3x1
515x1
535x1
545x1
555x1
455 2x1,1,1 0:0:0:20

Finally I pulled over 550. Thank God, I did ankle mobility drills between sets and I really think that helped, the 555 was strong with a little pause just above my knees. I'll try to post video later

Rev Hyper 2x12
DB Bent over Rows 2x10

GM 2x5
lat pull down 2x12

10 min interval bike ride.

Bike/Sled

32 min. Interval Bike

Then I pulled a 400 pound sled down and back in the weight room, Yesterday everyone did it and I didn't because I had an upperbody day, but I knew I wasn't going to do anything else today so I gave it a pull. It moved well, I liked it a lot, my legs felt like they were going to fall off but I did like it a lot.

Weight 255lbs

3 Board

Bench Press
135x5
225x5
275x3
315x1
3 Board Press
365x3
385x3
405x3
415x2
425x1
435x1, the board slide down and hit me in the mouth which sucked so I called it.

Not really feeling it today, as I said earlier this week just not feeling the training so much this week, I've got a lot going on in my personal life with school, work, and that damn squat suit.

Tomorrow I'm going to do a little cardio and thats it for the week!

Cambered bar squats

Cambered bar
150x5
240x5
330x3
420x3
510x3
Added Titan Superior suit straps down
650x3
690 x3 onto a 24in box with a 20K eliko on top
690 x 3 onto a 24 in box with a 10 K eliko on top
700 2x3 onto a 24 in box
weight moved quick out of the hole, I tired a 3rd set where I sat on the box for a second but that weight wasn't comming up at all!

SL Rev Hyper
100# 3x10
Gripper
100# 3x20

Added my sweats and put on a 40lb weight vest, and grabbed a 30 lb sand bag and walked a 4 corners in marriucci

Haven't had a great week of training, I think mainly because of my suit and trying to break it in. I got some more good ideas from my buddy bigger kev so gonna take friday off of weights and be ready to hit it hard again on Monday. One more week of hard loading, then a 90% week and a down load before the meet!

Max Effort Bench

Bench
135x5
225x5
275x3
335x1
Added Titan Fury Shirt
385x1
405x1
415 3x1
Weight was OK today, nothing to get excited about

DB Bench
100 3x6
DB Rear Delt
3x6

120sec chest iso hold

10 min. on elipticle

Getting Down

Squat
135x5
225x4
315x3
405x2
495x1
Added Titan Superior Suit
550x1/2
585 5x2 Tried to sit down on a box that was about parallel, couldn't get there untill the last set, still at least 2 inches above where I need to be
495 sat down on box with a 20K plate on it for a 1 count, 2 reps
495 sat down on box with no plate for a 1 count, felt the pop of the suit but took a lot to get going again.

Sumo DL
225x3
315x2
405x1
455x1
495 3x1
Weight moved well...

Bike 20 min.

My suit is really tough to get down in, I taped my last few sets to see where I got down to, I found my knees moving forward a lot, gotta remember to sit back and fight the suit.

20lbs to get off

My first Squat Suit!

My squat suit came in today...pretty pumped, so I squatted...
135x5
225x4
315x3
405x2
Added Titan Superior Suit
Squatted to a box about 3 inches above parallel because I don't think I could get all the way down to parallel.
495x3
550x3
585x3
605x3
635x3....easy!

Then I pushed a Jeep around Velocity. It was a lot longer than I thought it would be.

Impressive feats of Strength

Kevin Kocos 180lbs Clean and Jerk 308....this is a jerk PR for Kevin.....Impressive!

Floor Press Thursdays!

Floor Press
barx10
135x5
225x5
275x3
315x1
335x2
345x2
355x2
365 3x2

Weight felt good and moved fast!

DB Incline bench
95x6
100x6
105x6

Push up Iso hold 120 sec.

Short and sweet today, I'll come back later after class and do some cardio.

Sumo Deadlift

Sumo DL
135x5
225x3
315x2
405x1
455 5x1
Worked on form and pushing my hips forward. Any suggestions from people that may stop by would be helpfull.

Bar Bent over rows, supine grip 2x15
TKE 2x8

Lat Pull Down 3x12
overhead squat 3x5

GH Hang 120 sec w/vibration to hamstrings, glutes, back then quad

Very easy stuff today because I killed it on Monday and my squat suit should be here thursday so I want to do heavy singles Friday. Here is a video of my DL

Shirt Bench

Bench Press
135x5
225x5
275x3
335x1
Added Titan Fury Shirt
385x1
Locked shirt down with a belt
385x1
405 4x1
Weight moved easy

DB ecc. Bench press
95, 105, 110 x6 (5:0:0:0)
DB Rear delt

Shrugs 3x12
Close grip 3 board press 3x4

Bar 21s+press
(rev shoulder press on the full range curls)

Quick easy and dirty today, will come back after class to finish some cardio....Thanks bigger kev for the help with the DLs and the tip to lock the shirt in with the belt, liked that a lot!

Squating on Monday

Squat
135x5
225x4
315x3
380x2
415x2
510x2
540x2
550 5x2
Weight felt light, see the video below

Sumo DL
135x5
315x3
385x1
405x1
455 4x1
495x1
Switching up my deads cuz bigger kev told me to. Weight felt alright, i'll try to post some video soon so we can critique it

Rev Hyper 200# 2x15
TKE 2x10

20 min on bike

Ate really really poor this weekend, just made bad choices and my weight got up again, I'm sure it'll come off easy again, it just sucks taking a step forward and then one back

Box cambered bar squats

Cambered bar squats
To a box that is at parallel
240x5
330x5
420x5
Added 20lbs of chains
420x5
510x5
Added 10lbs of chains
510x5
Added final 10lbs of chains
Total chain weight 80.8lbs
600x5

That was pretty sweet, I held onto the bar infront of me but it still seems impressive to me

Rack Pulls
495x1
495x1
515x1
545x1
545x1/2
Still not deadlifting well.....please help!

ISO rack pulls from below parallel 2x 6 seconds each leg
One arm lat pull, 2x10 each arm

one leg Rev hyper 2x10 (worked up to 150lbs)
DB BO Row 2x15

Good day today, looking forward to next week already, here is a video of my 600lbs(+80lbs of chains) cambered bar squats

Floor Press

Floor Press
135x5
225x5
275x5
315x2
315x3
325 4x3
335x3

DB Incline Bench
3x6 2 sec iso
DB Rear delt
3x8

DB Shoulder press
2x8
Drag Curl
2x15

Dips 50 reps (20,15,10,3,2)

Going to go sit on the elliptical for 30 mins, should be a good time

toasting my nervous system

Squat
Barx5
135x5
225x5
315x3
380x2
415x2
475x2
510x2
510x2
520 5x2

Weight moved well, took to long between sets ended up squatting for 40 min.

Dead Lift
330x2
365x2
415x2
440x2
440x2
455 5x2

Weight moved quick, total time was like an hour and 15 min so decided to put the sauna suit on and run sprints and call it a day

mph time
6 1 min
30 sec off
8 1 min
30 sec off
8 1 min
30 sec off
9 45 sec
30 sec off
9 45 sec
30 sec off
10 30 sec
30 sec off
10 30 sec
30 sec off
11 15 sec
30 sec off
11 15 sec

Total 12 min.

ME Upper

Bench
135x5
225x5
275x3
335x1
Added Titan Fury Shirt
345x2 - couldn't touch
365 2x5
385 2x1
385x1

DB Bench 3x6
DB Rear Delt 3x8

Shrugs 3x16
DB Curl 3x12

Close Grip 3 board Press 3x4
DB Shoulder press 3x6

DB Curl to press 2x10

First day of school so I had to work around BBall players and swimmers as they did their 50 station circuit, weights moved alright, first day in my shirt in like 2 weeks. Elbows hurt again, I've got to figure something out about these things.

Kinda a light day

Squat
135x5
225x4
315x3
405x2
515x1
425 7x3
Light weight moved really easy

DL
315x5
365x3
455x1
425 7x1
Lighter weight moved really quick. Concentrated on form

Step up 2x8
Lat Pull down 2x12

Rev. Hyper 2x12
DB BO Row 2x8

GH Hang 1x120sec

Lifted at Okoboji Community High school so I kinda struggled to find 45lb plates. Today was kind of a ramp up day concentrating on form getting ready for Wed. School starts tomorrow so I will be adding another stressor to my life, but naturally in true Tommy Miller fashion I don't care I'll still lift till my eyes bleed

Download

The rest of the week I'll be downloading. I hate download week but it's something I've got to do. Instead of taking a total of 9 days to DL I'm decided I would lift hard monday and tuesday and then down load wed. thur. fri. sat. sun. giving me a good 5 days to relax. The next few days I'll do multiple restoration exercises so I hopefully supercompensate a little going into next week when I'm going to get after it. Things I'll do every day the rest of the week:

• Epsom salt bath
• foot bath
• today I have schedualed a deep tissue massage
• 2 gallons of water a day
• plenty of inversion
• flush bike work outs
• sauna

That should do it for the rest of the week....wish me luck!

Stay Strong

Benchin with my boy T. Riley

My old college room mate is in town this week so I brought him up to the U and got our bench on...it went like this...

Bench
153x5
225x5
275x3
335x1

335x3 2 sec pause on chest
DB rear delt x 8
Rack Band PU x 6
Did this for 5 sets

DB Incline
9,7,5 6 seconds eccentric

DB Shoulder press 3x8
Bar 21s 3 sets

shrugs 3x16
close grip 3 board press 3x4

DB Curl to press 2x10
Dips 2x10

ISO chest hold 120 seconds

Walked 4 corners with sauna suit, sweatshirt and weight vest.....good times.

Going to cut way back the rest of the week and just do restoration stuff the rest of the time. Went to the State Fair last night, ate a lot but my weight didn't show it today which was good.