Monday, Tuesday

Monday,

Power Cleans (kilos)
60x5
100x3
110 2x3
120 3x3
Caught all very high, good strong pulls

Back Squat
warm up to:
180 kilos 5x5

200 kilos 5x3

4x400 m sprints


Tuesday

Bench Press
135x5
225x5
275 2x3
295 2x3
315 3x3
335 2x3
345 x3

Cambered Bar Strict OH Press
135x8
185x8
205x8
Paired With
3 way neck x12 w/ 120#

Single Arm DB OH press w/ Fat Gripz
90# 2x8 ea arm
P/W BTW Dips 2x10

Tonight I'll hit arms 10x10 Straight bar curl with 100# P/W Band push down

Press night and Olympic Fridays

Press night at Dave's

Bench Press
135x5
225x5
Added 4 Board
315x5
365x5
405x5
425x5
455x5
505x1 - PR
weight just feels light

"high" incline bench, the bench was at about 85 degrees, but Dave says it's a high incline
135x5
225x3
275x0
225 2x3

One Arm DB OH Strict Press
50x5
85x3
100 2x3

Kaz Shrugs
120 kilos 3x10

Good Stuff tonight!

Olympic Fridays
We watched the snatches and clean and jerks of the 83 kilo lifters at the Atlanta Olympic Games and became inspired

Clean (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 0,0,0,0,0,1

Finally on the 5th or 6th rep I power cleaned 140, each attempt was so close, but then I told myself that I would go one more attempt at it and nailed it, barely had to squat under it...ridiculous

Olympic Back Squat
100x5
140x3
160x3
180 2x3
180x2 - no hands!

3 in Battling Ropes,
Tabata interval.....helll


Good couple of training Sessions!

Monday

13" Log (kilos)
80x5
100x3
100x3
110x2
120x2
130x1
130x.5
125x1

Dead Start OH Strict Press
135x5
185x5
205 2x3

Close Grip Bench Press
225x5
275x3
295x3
315x3

Night workout in my basement :)
Olympic Squats
135x5
225x4
315x3
405 5x2
315x1 - no hands

Pull ups
3x5

Good stuff today, finishing out a download getting ready for a big deadlift day on Wed.

Monday squats + OH

Well after training last week I've been pretty soar, so what do we do when we are soar? We squat

Saftey Bar Squats
165x5
255x5
345x5
425x3
515x3
605x1
515 4x3

Pull ups
3x5

OH Night at Dave's

Axle OH Press + 100# in chains
135x5
135x5
185x3
205x1
225x1
205x2
185x3
215x2

Close grip 4 board press
135x5
225x5
315 x5
335x5
335x5
365x5
405x3

Pull ups
2x5

Shoulder Circuit 2x10
35kilo kettle bell front raise
55 kilo axle upright row
45# dumbell side raise

Band Tri Push down
medium band abunch x abunch

Good workout tonight

Olympic Tuesday

Tuesday
Snatch
60x3
70x3
80x1
90x1,0,0,0

Olympic Back Squat (kilos) (bad idea)
100x3
140x3
180 5x3 - didn't need to do those last few sets, this proved to be a bad idea on Wed.

Acc upper and Friday Squats

Thursday night at Dave's

Incline Bench (roughly 40 degrees incline, way to high)
45 x5
135 x5
225 2x5
275 x 3
315 x1
335 x 1 the bar was touched but not helped so I'll count it as a good rep
315 x2
275 x3
275 x 5

Inverted rows w/ swiss bar
10 Kilo 3x8

Strict military press with Cambered Bar
bar x 5
140x8
190 2x5

DB Bench
100# 2x12


Friday squats

45 x 5
135 x 5
225x4
315x3
405x2
Added Belt
495x1
545x2
605x2
635x1
495 3x3

Leg Sled
8 plates x 6
10 plates x 6
12 plates x6
14 plates x 6

Kaz Shrugs
585 3x10
Paired With
big incline GH Raise
3x6

Crushed training table then carried 4 cases of muscle milk from Mariucci to Bierman, like .33 of a mile. So much conditioning, those get heavy quick!

Snatch, squats

Snatch (kilos)
50 x 5
60 x 3
70 x 3
80 x 1
90 x 1
100 x 0, almost I'll get it next week

Oly Back Squats (kilos)
100x5
140 x 3
180 x 3
200 x 3
230 x 1
Added Belt
230 x 1

That was it today, I've got big pulls tomorrow!

Squat

Squat
barx5
135x5
315x5
405x3
495x1
Added Suit and light wraps
585x1
635x1
655x1
tightened wraps
675x1
705x1! new PR

RDL 275 3x6
Incline GH Raise 3x6

20 min restorative bike...

Below is a video of my 705 squat....pretty pumped about it, I had Kevin call my depth on the 635, 655, 675 and 705 so I think it's legit!

Squat Opener

Squat
I used kilo plates instead of regular plates, I don't know if the meet will be in kilos or lbs, if they are in kilos I'm going to open at 639 if pounds 635. Just so ya know, all these numbers are actually kilos, I'm just pretending that a 20k is a 45lb
135x7
225x4
315x3
505x2
Added Belt
495x1
Added suit straps down
585x1
Straps up, knee wraps on
639 3x1

Here is a video of my 2nd set



Weight felt good, as much as I hate tapering, the anticipation is building!

I burnt my hand

Back Squat
153x7
225x4
315x3
405x2
495x1
Added Suit
405+ green bands 3x2
Added 60lbs of chains 2x2

Rack Pulls
495x3
515x2
545x1
565x1

Rev Hyper 3x12
DB BO Row 3x12

Iso Rack Pulls 2x6sec
Lat Pull down 2x12

When I got home I went to the sauna. I got my bottle of water to dump on the coals to keep it hot and when I went inside the sauna I noticed it was already a little warm. I dumped the water on the coals and the steam burnt the shit out of my hand.........it sucked a lot! Now I would say that I have three swollen fingers and a few blisters on my hand.....this is not what I had envisioned Thursday night to be like...However, I had an ok work out, my last big heavy lower work out, just openers from here on out!

{{{{{{-------}}}}}}

Back Squat
135x7
225x4
315x3
405x2
495x1
Added Suit straps down
550x1
Staps Up
615 2x1
650 x1

Dead Lift
135x5
225x4
315x2
405x1
505 2x1
515x1

Weight moved really really well. I really sunk my 650. I wanted to go at 90% this week but I"m thinking that 615-625 and 515 or so will be my openers just because of the ease of movement!

15 min. restorative bike
10 min on elipticle
body weight = 250.5 in shorts and a t-shirt

Max Effort Squats

Squat
135x7
225x4
315x3
405x2
Added Belt
495x1
Added Suit, Straps down
585x1
585x1
605x1 miss
Added Knee Wraps
605x1
Straps up
635x1
655x1
675x1 About an inch high but the weight moved really easy! Here are the videos of my 635, 655, 675





I finally was able to reach the right depth. I pulled my squat suit down as far as I could keeping the legs high, then I found that I can't tighten my belt as much as I usually do. I'm just so relieved I can get down! Thanks Kev for your help. Tomorrow I'm reaching up and hitting as heavy as I can on the bench, looking forward to it!

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

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.

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

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.

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

Kind of a download

Squat
Barx5
135x5
225x4
315x3
405x2
495x1

Isometric French Contrast
495 x 2 (2 second pause at bottem)
Depth jumps x 4
495 x 2
Acc. Band Jump x 6
Did this 3 times

A few pin pulls with 495

Sled push/pull

In and out today, tough getting going after a long weekend of camping and all morning on the computer finishing my supertraining paper.

Heavy ass Squats (3rd Week)

Today I wanted to go up and see where I'm at with my squats. I used a belt and knee wraps but no suit.

135x5
225x4
315x3
405x2
495x1
Add Wraps
545x1
585x1
605x1
635x1
655x1/2 got about half way up and started to fall forward.

Lunges 3x8
Lat Pull down 3x12

RDL 2x8
DB BO Row 2x8

I had drill this past weekend and got little to no sleep so I got a lot of caffeine in me but I was shot after my squats so I shut it down. Here is a video of my 635 squat...