Mike Bitson (Place at the table log)

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Mike Bitson (Place at the table log)

Post  Mike Bitson on Wed Sep 21, 2011 10:53 am

9/19/11
Squat (522 E1RM)
420x2 @ 8 RPE
445x1 @ 8.5 RPE
470x2 @ 9 RPE (My form was jacked up)
470x1 @ 10 RPE (I took it slow to make sure form was good)
445x2 @ 8.5 RPE
420x2 @ 8.5 RPE

Deadlift - Speed off Box (525 E1RM)
315x1 every 20 seconds for 6 sets

Tricep Pushdowns
Red Band x 20 x 4 sets

Abs
160x20x2 sets (Nautilus Machine Crunch)
80x10x2 sets (DB Side Bend)
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Mike Bitson

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Re: Mike Bitson (Place at the table log)

Post  Patrick Cameron on Wed Sep 21, 2011 10:38 pm

Great job on Monday and tonight, Mikey. You'll soon be at the table.
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Re: Mike Bitson (Place at the table log)

Post  Lance Karabel on Thu Sep 22, 2011 9:14 am

Welcome to the forum Mike! Thanks for posting here!
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Fri Sep 23, 2011 9:46 am

9/21/11

Pause Squat (506 E1RM)
405x2 @ 8 RPE
425X1 @ 8 RPE
450X2 @ 9 RPE (PR!)
455X3 @ 9.5 RPE (Broke the previous set PR!)

Bench (372 E1RM)
300x2 @ 8 RPE
315x1 @ 8.5 RPE
335x2 @ 9 RPE

Had to cut training short, it was one of my many daughters birthday. FYI: I HAVE 3!!!!! That is why I had to add a fella to the family with our new dog...hey, who cares if he is a teacup Chihuahua. lol! His name is Rudy...yes it is after the runt that played for Notre Dame. cheers Go Irish!

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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Mon Sep 26, 2011 10:40 am

9/24/11

Bench - 2-Board w/60lb chains (335 E1RM)
275x3 @ 9 RPE
285x3 @ 9 RPE
295x3 @ 9 RPE

That was it for bench...Patrick had his panties in a bunch to deadlift so we modified protocol. Laughing

Deadlift (534 E1RM)
415x2 @ 8 RPE
445x1 @ 8 RPE
470x3 @ 9.5 RPE (PR!!!)...Place at the table!
470x2 @ 10 RPE

Called it a day after that. Our whole crew worked hard and set PR's on Saturday.

Goals for 2011 USAPL Michigan State Open, 242 Raw Open (Yes Patrick, I will make weight)
Squat - 525
Bench - 350
Deadlift - 525
Total - 1400...and...A Place At The Table!
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Wed Sep 28, 2011 10:53 am

9/26/11 - Weight 255.2 Fat

Squat (529 E1RM)
405x3 @ 8 RPE
425x2 @ 8.5 RPE
450x3 @ 9.5 RPE
450x2 @ 9 RPE
425x2 @ 9 RPE

Face Pulls
100x8x3sets

Machine Dips
130x12
115x12
100x12x2sets

Abs
Machine Nautilus
160x15
180x15
210x15

D.B. Side Bends
70x10x3sets

Called it a day after that. My back was a little sore from Deadlifts on Saturday but I pushed through it so I could get my...Place At The Table!
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Thu Sep 29, 2011 9:47 am

9/28/11 - Weight 254.6

Squat w/90lb Chains (476 E1RM)
365x3 @ 8 RPE
380x2 @ 8 RPE
405x3 @ 9 RPE
405x2 @ 9 RPE
365x2 @ 8 RPE

Bench (376 E1RM)
280x3 @ 8 RPE
300x2 @ 8 RPE
320x3 @ 9 RPE
320x2 @ 9 RPE
280x2 @ 8 RPE

DB Hammer Curl
40x10x3sets

Abs
Nautilus Crunch
170x15
180x15
180x15

Training felt good, healthy and solid. I believe I am right where I need to be to reach my goals for October 22.
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Mon Oct 03, 2011 9:44 am

Saturday 10/1/11 Weight - 254.0

Bench - 2-Board w/60lb Chains (341 E1RM)
250x3 @ 8 RPE
270x2 @ 8 RPE
290x3 @ 9 RPE
290x2 @ 8.5 RPE
250x2 @ 8 RPE

Deadlift (514 E1RM)
405x3 @ 8 RPE
430x2 @ 8.5 RPE
460x3 @ 9 RPE
460x2 @ 9 RPE
405x4 @ 9 RPE (I got a little jiggy with this set, It felt smooth so I went for a couple exta reps.)

Overhead Press (Hammer Strength Machine)
90x8 @ 7 RPE
140x8 @ 8 RPE
140x8 @ 8 RPE

EZ Bar Curl
45x8, 55x8, 65x8

Abs
DB Side Bends
70x10x 3 sets

Nautilus Crunch Machine
170x15, 180x15, 190x15

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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Wed Oct 05, 2011 12:40 pm

Monday 10/3/11 - Weight 255.0

Squat (532 E1RM)
455x1 @ 8 RPE
480x1 @ 9 RPE
505x1 @ 10 RPE (Second attempt) ...I got a bit too jacked up on the first attempt, but I came back and got it the second time around. So, since 7/30/11 (my last meet) I missed 474 for depth and only hit 468...I hit 505 for depth...37 lb increase in two months! I'll take it! My goal for 10/22/11 (Michigan State Meet) is 523.5

Good Mornings
245x8, 255x8, 265x8

Face Pulls
100x8, 110x8, 110x8

Abs
Nautilus Machine Crunch
170x15x3 sets
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Fri Oct 07, 2011 8:57 am

Wednesday 10/5/11 Weight - 251.6

Squat w/90lb Chains (481 E1RM)
335x3 @ 8 RPE
365x3 @ 8 RPE
385x3 @ 9 RPE

Bench (378 E1RM)
320x1 @ 8 RPE
340x1 @ 8.5 RPE
360x1...MISS! My set-up was a little off. I handled 340 pretty strong but I let 360 handle me. My goal for the meet is 350, so I'm ahead of schedule.

Standing Military Press
135x8x3 sets

DB Hammer Curl
40x10x3 sets
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Mon Oct 10, 2011 10:52 am

Saturday 10/8/11 - Weight 252.6

Bench - 2-Board (409 E1RM)
275x6 @ 8 RPE
295x6 @ 9 RPE
315x6 @ 10 RPE

Deadlift (542 E1RM)
460x1 @ 9 RPE
490x1 @ 9 RPE
515x1 @...MISS! Not good but not the end of the world either. My history with deadlift is, on average I go up 25lbs more than the last top weight I handled. I know I had 500 but I wanted a PR so I called for 515. 500+25=525...right where I want to be.

Abs
DB Side Bends

70x10, 75x10, 80x10, 85x10...my sides were hurting on Sunday afternoon!

Nautilus Machine Crunch
170x15, 180x15, 180x15, 190x15
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Fri Oct 14, 2011 10:07 am

Monday 10/10/11 - Weight 253.4

Squat (535 E1RM)
405x3 @ 8 RPE
430x2 @ 8 RPE
455x3 @ 9 RPE
455x2 @ 9 RPE
405x2 @ 8 RPE

Speed Deadlift off Box (542 E1RM)
325x1x6 sets every 25 seconds

Stiff-Leg Deadlift
275x8x3 sets

Abs
Nautilus Machine Crunch

170x15, 200x10

DB Side Bends
85x10x2 sets
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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Fri Oct 14, 2011 10:13 am

Wednesday 10/12/11 - Weight 252.0

Pause Squat (506 E1RM)
380x3 @ 8 RPE
405x2 @ 8 RPE
430x3 @ 9 RPE
430x2 @ 9 RPE

Bench (376 E1RM)
280x3 @ 8 RPE
300x2 @ 8 RPE
320x3 @ 9 RPE
320x2 @ 9 RPE

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Re: Mike Bitson (Place at the table log)

Post  Mike Bitson on Mon Oct 17, 2011 9:41 am

Saturday 10/15/11 - Weight 249.6

Bench - 2-Board (412 E1RM)
310x3 @ 8 RPE
330x2 @ 8.5 RPE
350x3 @ 9 RPE...PR!
350x2 @ 9 RPE
310x2 @ 8 RPE

Deadlift (541 E1RM)
405x3 @ 8 RPE
435x2 @ 8.5 RPE
460x3 @ 10 RPE - This was heavier than it was suppose to be, but I got it.
460x2 @ 9 RPE
405x2 @ 8 RPE

Called it a day after that. I haven't done much 2-Board press, but nun-the-less, it's a PR!
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