View Full Version : Nebraska ABC
MikeMeyer86
04-09-14, 11:37 am
I would like to start this log by offering up to take charge of an ABC in the Omaha Nebraska area. If anyone is interested please let me know, not sure if one exists up here but if there does already I need to find out!
Currently I am training for two meets in my area. One in Omaha in June and one in Lincoln in July. I will be keeping track of my training via the CUBE!
MikeMeyer86
04-09-14, 11:43 am
worked up to a top set of 225x10 then went...
215x8
205x6
205x5
185x5
Close grip with 50lb chains
185x3x8
DB bench and triceps band pushdowns x75
Curls x3x15
Weighted abs 6 sets
MikeMeyer86
04-09-14, 11:43 am
HEAVY SQUAT
335 x 2 reps x 5 sets
Good mornings
3x5 at 225
GHR 3x8
Weighted abs 3 sets
Quad extension 2x10
MikeMeyer86
04-09-14, 11:43 am
Giant medley of log, farmers, and stones.
190 lb log as the top set for 2
3 40 yard trips of 200 lb farmers
3x4 stones to a 5 ft box with 150 lb stone
Curls 3x10
Decline sit-ups with bands for resistance 4 sets
MikeMeyer86
04-09-14, 11:44 am
Incline Bench 4x10
DB Military 4x10
Tricep Pushdowns x 100
Chins x 3 sets
MikeMeyer86
04-09-14, 11:44 am
8x3 @ 295
Sumo up to 405 for 2
( I hate pulling Sumo, not a strong position for me at all but I wanted to work up to something decent early in the training cycle.)
Dimel Deads @ 225 x 3x8
Snatch Grip Deads @ 135 x 3x15
Weighted ABS x million
MikeMeyer86
04-09-14, 11:45 am
5x2 @ 80% (felt good so worked up 5 lbs each set and hit reps at the end)
All of these done with a pause.
260 x 2
265 x 2
270 x 2
275 x 2
280 x 4
225 x 10 NO PAUSE
Close Grip
185 + 50 ish lbs of chains x8 x5 x5
Tbar Row 4 sets 5-10 reps
DB Bench 70s 3x10 w/ Band Pushdowns x75
Curls x 4 sets
Weighted Abs 6 sets.
I’m feeling very strong all around. Not training with a belt or any gear for that matter is a great way to get your mind right.
MikeMeyer86
04-09-14, 11:45 am
8x3 @ 60 % = 255
Technical corrections are starting to fall into place making me feel much stronger while squatting.
Good Mornings
135 x 5
225 x 5
225 x 5
275 x 3 (PR)
I have a really good feeling that the heavy good mornings are carrying over to my squat a TON!
GHR 3 x 10 (PR)
Weighted ABS x 3
Leg Extension and Ham Curl superset 3 sets.
MikeMeyer86
04-09-14, 11:45 am
Worked up to 345 x 9 then…
315 x 5
PAUSE DEADS @ 315 x 3 x 3
SNATCH GRIP DEADS @ 135 x 3 x 10
AXLE OHP
95x8
95x8
95x8
135x1
155x1
185x3 (PR)
STONES to 5ft Platform
175 x 2 x 3
Tricep Pushdowns x 50
Hammer Strength Shoulder x 30
ABS x 2 sets
What I have noticed is that my work capacity is growing a TON since I have been doing strongman events throughout my cube cycle.
MikeMeyer86
04-09-14, 11:46 am
Incline Bench 145 x 4 x 10
DB Military 4x10 @ 45lbs
Lat Pull downs 4x15
Curls 3 sets
Weighted ABS 3 sets
Flipped Tire x 20
MikeMeyer86
04-09-14, 11:46 am
8x3 @ 225 (20 lbs higher than what the day was calling for but I felt great this morning)
185 x 3 x 10 w/50 lb chains (PR)
TBar Row 3x12
OHP w/ fat grips 95 x 3 x 8
DB Bench 3x15 50 lbs
Tricep pushdowns x million
Barbell Curls x 3 sets
Weighted Abs 4 sets.
MikeMeyer86
04-09-14, 11:46 am
285 x 8
315 x 5
275 x 5
225 x 8
Good Morning/Squat superset @ 205 x 3 x 5
GHR 3 x 10
Single Leg, Leg Press 5x10
Weighted ABS 3 ish sets
MikeMeyer86
04-09-14, 11:47 am
175 lb stone load 3x3 after 145 for a few sets to warm up.
One arm DB press (alternating arms).
100 x 3 x 3
100 x 10 sets of 1
Farmers @ 150 ish for distance and time. 3 trips 60 yards.
Chins x 3 sets
ABS x 4 sets
MikeMeyer86
04-10-14, 9:17 am
Felt like hell this morning with 3 hours of sleep and a sick kid. Still trained at 5 am...
Face Pulls x 50
Tricep work multiple angles on cables x 200 reps
Rear Delt Fly x 30
Incline DB Fly x 30
Lat Pulldowns x 15
Curls x 3 sets
SAUNA
HUGE BREAKFAST AND COFFEE!!!
mountaindogsix
04-10-14, 10:11 am
I see how it is...no Viking Iron......just Mike.....so sad, especially when ur having epsome salt dreams about me.
Alright shirts are paid for...we owe Gary and I'll make sure everbody squares him away. Travis is still bawking about training at olmpic even with me funding half of it. Randy is onboard...he drives me nuts.
MikeMeyer86
04-10-14, 10:16 am
I see how it is...no Viking Iron......just Mike.....so sad, especially when ur having epsome salt dreams about me.
Alright shirts are paid for...we owe Gary and I'll make sure everbody squares him away. Travis is still bawking about training at olmpic even with me funding half of it. Randy is onboard...he drives me nuts.
DUDE of course it's Viking Iron! Not everyone keeps a log, not the guys I'm with right now. That'll change in time when they see the importance of it. The shirts are going to be great, the people that are making them actually said they are going to print a few more and leave them in the store to sell to the high school lifters in the area!
SCCHWEEET
mountaindogsix
04-10-14, 10:43 am
DUDE of course it's Viking Iron! Not everyone keeps a log, not the guys I'm with right now. That'll change in time when they see the importance of it. The shirts are going to be great, the people that are making them actually said they are going to print a few more and leave them in the store to sell to the high school lifters in the area!
SCCHWEEET
Cool..I hope they don't disrespect the Viks. I emailed Rob and let him know about the shirts. He's almost done in Georgia.
MikeMeyer86
04-11-14, 10:15 am
Today was great, feeling very strong without the belt. Mostly due to training weighted abs about 4 days a week.
All done with no belt
405x2
415x2
415x2
425x2
435x3 PR!
4 in. Block pulls @ 365 x2x5
Snatch Grip Deads 225x3x10
Lat Pulldowns 4x15
ABS 4x15
Theonidus
04-11-14, 10:43 am
I don't know if the Omaha, Nebraska ABC idea is still on the table but I'm only about 2 and a half hours away and wouldn't mind making the drive for something.
MikeMeyer86
04-11-14, 4:11 pm
I don't know if the Omaha, Nebraska ABC idea is still on the table but I'm only about 2 and a half hours away and wouldn't mind making the drive for something.
I am looking at getting a group of Animals together to have a fun meet. The more the better, I will keep you posted for sure.
MikeMeyer86
04-14-14, 9:40 am
Today was great...every single person in our group hit PRs. That is always a great atmosphere to work in with the spirits and strength level high!
Pause Bench 255x8x8x5
Close Grip Pause 275x2x3
Pause 1" off chest medium grip 240x5 225x8
Tricpes x 150 reps
DB front/Side Lateral Raise 3x10
Curls x3 sets
Abs x 4 sets
MikeMeyer86
04-15-14, 11:04 am
Upon waking this morning, both of my ankles were completely locked up. No idea why I have been getting this arthritic type pain but regardless. It warmed up and I trained......
Squat
355x3x2
375x1x2
385x1x1
325x2x3 pause
Good Mornings
135x3x10
GHR
3x10
Weighted Abs x3 sets
Leg Extensions x3x10
MikeMeyer86
04-17-14, 10:17 am
OVERHEAD PRESS LIFETIME PR!
95x8
115x8
135x5
155x1
185x1
205x3 PR
225x1 PR
95x8
Z Press- 95lbs x 3 x 8
Tricep Pushdowns x 100 reps
DB Bench (light), hammer curls, barbell curls, lat pulldowns - Giant Super Set 3x10-15ish
ABS no weight- 100 reps
MikeMeyer86
04-18-14, 9:32 am
Explosive Deads
365 x6x2 10 seconds between sets
365 4" block pulls 2x5
315 deficit x3x10
225 snatch grip 2x10
Belt Squats 2x10
Hamstring Curls 2x15
Farmers-2 Trips 20 yards each at 205 per hand. Then 3 trips for 40 yards for time at 135 per hand.
Weighted Ab Pulldowns x 4 sets
MikeMeyer86
04-21-14, 9:23 am
Second bench day of the cycle....holy hell I felt strong today.
All Paused
275x2
295x2
295x4 PR!!!
315x2
Close Grip
285x2x2
Pause 1" off chest
225x2x5
Tricep Pushdowns x 100 reps
Curls 3x10
Weighted Abs 4x10
MikeMeyer86
04-23-14, 1:40 pm
Second Speed Squat Day
315x6x2 - Trying very hard to stay upright on all of these lifts, my lower back gets hammered because I compensate to much and it's time to fix it
275 x 5
225 x 5
135 x 10
Front Squat - Learning this and terrible at it which makes me surprisingly excited.
95x5x5 ish
Single Leg Legpress 3x10
GHR 3x10
Weighted ABS x4 sets
MikeMeyer86
04-25-14, 9:18 am
Second Rep Dead Day
405x6x4x4 all sets done with no belt.
415x4 block pull
315 snatch grip deads x 2 x 5
Lat Pulldowns 4x15
ABS x 5 sets
MikeMeyer86
04-28-14, 9:18 am
REP SQUAT 2
Getting stronger for sure......
Squats
325x8 (PR)
325x6
335x4
Good Mornings 135x3x10
Front Squats 135x3x5
GHR 3x10
Leg Press 3 x 20
Weighted Abs 5 sets
MikeMeyer86
04-30-14, 9:29 am
Explosive Bench 2
225 x 6 x 2 - 20 seconds rest between sets
Close grip
245 x 8
245 x 5
Pause One 1 inch off chest
225 x 6
225 x 6
DB Press 3x15-20
Lat Raises Side/Front 3x10
Triceps x 100
BB Curls x 100 reps
Weighted ABS x 4 sets
MikeMeyer86
05-02-14, 11:50 am
Deadlifts
405x2
425x2
460x3 HUGE PR!
Pull From Block
425x3x1
Snatch Grip Deads
405x2
405x1
405x1
Deficit Deads
365x3x3
Lat Pulldowns 4x15
Weighted Abs 5 sets
MikeMeyer86
05-05-14, 3:55 pm
Today was one of the last heavy days on my current cube cycle.
365x2
375x1
385x1
405x1
455x2 reverse bands
455x1 reverse bands
Front squats
135x3x5
Good morning
3x10
Ghr
3x10
Leg press
2x10
Abs x 3 sets
MikeMeyer86
05-07-14, 9:34 am
My pressing this cycle is blowing up for whatever reason. Could be because I'm addicted to root beer for the last few weeks but not sure...............
275x3x5 all smooth and all paused (much stronger)
295x2x3 same as above
255 Pause 1 inch off chest 2x5
Triceps x 200 reps
BB curl x 5 sets
Abs x 5 sets
MikeMeyer86
05-09-14, 11:19 am
Speed deads
405 x 5 x 2
315 x 20 x 1
225 8x3 w/100 lb bands at lockout
135x3x5 Front Squats and Goodmornings
Abs x 4 sets
MikeMeyer86
05-12-14, 9:19 am
Explosive Squats
315 x 5 x 2
Oly Squat
225 x lots x lots
Good Morning / Squat
135 x 2 x 10
Leg Extention and Curl 2x10
GHR 3x10
ABS 5 sets
MikeMeyer86
05-14-14, 9:57 am
Bench
Last heavy day of the cycle, I felt great and I think a huge bench is around the corner.
Bench
After Warmup....
285x2
295x1
320x1 This will be just under my second attempt for how fast it moved today.
255x7
Z press x 8 x 5 @ 95 , supersetted with db lat raises to the side and front x million
Triceps on cable x 150 reps
Curls x 50 reps
Abs x 5 weighted sets
MikeMeyer86
05-16-14, 9:39 am
Last rep day for deads before the meet. Slight adjustment to starting position and have regained the ability to involve hamstrings and glutes more. This was a huge working day for me as it tested my increasing work capacity.......don't need to be fat to be strong....
Death-lift
425x5x5x3
Deficit Deads
365 x 2 x 5
Snatch Grip
315x2x5
Lat Pulldowns 4x20
Abs 4x10
MikeMeyer86
05-19-14, 9:26 am
SKWATS!
Last rep day before the meet in about 2 weeks this Saturday.
345 x 3 x 3
365 x 2 x 1
Good Mornings 3x10
GHR 3x10
Leg Press/Extension/Curl 2x10
ABS 4x10
MikeMeyer86
05-21-14, 9:06 am
Explosive Bench day!
5x2 @ 275 all done within 2 minutes with competition pause
3x5 close grip 265, 245, 225
Pause 1 inch off chest 3x5 @ 225
Tricep Pushdowns/DB Curls/Delt Raises x million
ABS x 4 sets
MikeMeyer86
05-23-14, 4:31 pm
End to another great Cube cycle. Hitting huge PRs without wearing a belt the entire training cycle.
Meet coming up first weekend of June....I'm ready.
DETHLIFT!
405x3
455x2
475x1
Lat Pulldowns 4x10
Weighted Abs 4 sets
GHR 2x10