Brent Mikesell Dot Com

Training for the WPO Finals at the Arnold Classic, March 1, 2003, Columbus, OH.

Monday-December 30

Bench with blue band: 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets Bench without bands: 405/3, 555/2 with shirt, 555/1 w/shirt , Close Grip 2 Boards: 335/8, 325/8, 315/8, Pushdowns 3 sets of 8, Seated Rows 4 sets of 8, Mil Presses 3 sets of 10, Dumbell Hammer Curls 3 sets of 10 Abs/Grip

Tuesday-December 31

Squat with single blue band: 145/5, 235/3, 325/3, 415/3, 485/2, with double blue bands 485/2 x 6 sets, 575/2, Reverse Hypers 7 plates, 3 sets of 8, Glute Ham Raise + 25 pounds 3 sets of 10

Friday-January 3rd

Floor Press 135/5, 225/3, 315/2, 405/1, 455/1, 505/1, Tri extensions 4 sets of 10, Hammer Row 180/10, 250/10, 300/9, 300/9, Seated Mil 250/10, 250/10, 250/10, Dumbell Hammer curls 3 sets of 10, Seated Calves 220/10, 220/10, Abs

Saturday-January 4th, 2003

Good mornings to parallel 145/5, 235/5, 325/5, 415/3, 465/1, 505/1, 545/1, 585/1, Deadlift 405/1, 505/1, 605/1, 705/1, 785/1, Reverse Hyper 7 Plates + 30/ 8 reps x 3 sets, Glute Hams + 25/11 x 3 sets, Grip Work

Monday-January 6th, 2003

Bench with single blue band: 135/5, 185/3, 225/3, 275/3, 305/3 x 6 sets, Bench without bands: 405/3, 565/1 with shirt, 565/1 with shirt, 2 board close grip: 335/8, 325/8, 325/8, Tricep Pushdowns: 8 reps x 3 sets, Seated Rows: 8 reps x 4 sets, Seated Military presses: 10 reps x 3 sets, Db Hammer Curls: 10 reps x 3 sets, Abs/Grip

Wednesday January 8th, 2003

Squat with one blue band 145/5, 235/3, 325/3, 415/3, 505/3, 595/2, Without band 755/2, 855/2 , Reverse Hyper 7plates + 30/8 x 3 sets, Glute Hams +25/11 x 3 sets

Friday-January 10th, 2003

Reverse bands bench 135/5, 225/3, 315/3, 405/1, 475/1, 525/1, 545/miss, Tri Extensions 3 sets of 8, Hammer Rows 4 sets of 8, Hammer Mil Press 3 sets of 10, Dumbell Hammer Curls 3 sets of 10, Seated Calf 2 sets of 10, Abs

Saturday-January 11th, 2003

Suspended Good morning with safety squat bar 155/3, 245/3, 335/1, 425/1, 495/1, 545/1, 585/1 Pull Thrus 110/12, 120/10, 130/10, Reverse Hypers 7 Plates + 30/3 sets of 8, Glute ham +25/ 11 reps x 3 sets, Grip

Monday-January 13th, 2003

Bench with blue band-135/5, 185/3, 225/3, 275/3, 315/3, Bench without bands 365/3, 425/3, 525/1 with shirt, 575/1 with shirt, 600/1 with shirt, Close Grip 2 boards: 335/8, 325/8, 325/8, Pushdowns 8 reps x 3 sets, Seated Rows 8 reps x 4 sets, Hammer Mil Press 10 reps x 3 sets, DB Hammer Curls 10 reps x 3 sets, Abs/Grip

Wednesday-January 15th, 2003

Squat with one blue band-145/5, 235/3, 325/3, 415/3, 465/2, with 2 blue bands 465/2 x 6 sets, 555/2, Reverse Hypers 7 plates + 30 at 3 sets of 8, Glute Hams +25, 3 sets of 11

Friday-January 17th, 2003

Bench with 2 board-135/5, 225/3, 315/2, 405/1, 475/1, 525/1, 555/1 with shirt/hurt shoulder and quit, Tri Extensions 8 reps x 3 sets, Hammer Rows 10 reps x 3 sets, Military Press 10 reps x 3 sets, DB Hammer curls, 10 reps x 3 sets, Seated Calf 220/10, 220/10, Abs

Saturday-January 18th, 2003

With guest Matt from WSU- Good mornings to parallel 145/5, 235/5, 325/5, 415/3, 465/1, 505/1, 555/1, 600/1, Reverse band deadlifts off 3 inch block 405/2, 495/2, 585/2, 675/2, 745/2, Reverse Hypers 7 plates, 8 reps x 3 sets, Glute Hams + 25, 3 sets of 11.

Monday-January 20th, 2003

Bench w/blue bands 135/5, 185/3, 225/3, 275/3 295/3 x 6 sets, bench without bands 415/3, 585/1 w/shirt, 2 board close grip 335/8 x 3 sets, Extensions 8 reps x 3 sets, Seated Rows 8 reps x 4 sets, Mil Press 10 reps x 3 sets, DB Hammer curls 10 reps x 3 sets, Abs/Grip

Wednesday-January 22nd, 2003

Sick as a dog, but got through this: Squat with one blue band 145/5, 235/3, 325/3, 415/3, 485/2, Two blue bands 485/2 x 6 sets, 575/2, Hypers-skipped, too sick, Glute Ham 3 sets of 12..Going heavy next week.

Friday-January 24th, 2003

Floor presses-still sick from Wednesday-135/3, 225/3, 315/2, 365/1, 405/1, 455/1, 485/1, 500/1, stopped, Pushdowns 8 reps by 4 sets, Hammer Rows 10 reps by 4 sets, Mil Press Machine 250/10 x 3 sets, DB Hammer 10 reps x 3 sets, Seated Calf 220/10, 220/10, Abs

Saturday-January 25th, 2003

Suspended good mornings with safety squat bar-155/3, 245/3, 335/1, 425/1, 495/1, 565/1, 605/1 PR, Conventional Deadlifts 315/1, 405/1, 495/1, 605/1, 715/1, 805/1, 835/1 , Reverse Hypers 7 +35/8 reps by 3 sets, Glute Ham +25/12 x 3 sets

Monday-January 27th, 2003 Still down 8 pounds from flu

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3, without band 365/3, 425/3, 525/1 with shirt, 585/miss, 605/miss, 2 board close grip 335/8, 335/8, 335/8, Extensions 8 reps x 3 sets, Seated rows 8 reps x 4 sets, Hammer Mil 250/10 x 3 sets, DB Hammer Curls 10 reps x 3 sets, ABs/Grip

Wednesday-January 29th, 2003

Squat with one blue band 145/5, 235/3, 325/3, 415/3, 505/3, 595/2, No bands 745/2, 905/2, 945/1, Reverse Hypers 8 reps x 3 sets, Glute Ham + 25/11 reps x 3 sets

Friday-January 31st, 2003 Bodyweight @ 327

Reverse Band Bench 135/5, 225/3, 315/1, 405/1, 455/1, 505/1, 545/miss, Pushdowns 8 reps x 4 sets, Hammer Rows 2 sets of 10, 2 sets of 8, Mil Press 250/10 x 3 sets, DB Curls 10 reps x 3 sets, Seated Calf Raises 220/10 x 2 sets, Abs

Saturday-February 1st, 2003

Good mornings to parallel: 145/5, 235/5, 325/5, 415/3, 485/1, 555/1, 615/1, Reverse Hypers 7 + 30 for 8 reps x 3 sets, Glute Ham Raises +25 for 12 reps x 3 sets, Pull thru's 120 for 12 reps x 3 sets, Abductor work, Grip

Monday-February 3rd, 2003 Bodyweight @327 Arm Pain is back from heavy squats

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets, without bands 425/3, 585/miss with shirt, 585/miss with shirt, 585/1, 615/miss with shirt..2 board close grip..355/5, 355/5, 355/5, Extensions 8 reps x 3 sets, Seated Rows 8 reps x 4 sets, Military Press 250/10 x 3 sets, DB Hammer Curls 10 reps x 3 sets, Abs/Grip

Wednesday-February 5th, 2003 Still Sick

Squat with one blue band 145/5, 255/3, 345/3, 435/3, 505/3, 595/2, without bands 725/2, 855/2, 1005/1...Reverse Hypers 7 + 30/8 reps x 3 sets, glute Ham Bench +25 2 sets of 12, 1 set of 9

Friday-February 7th, 2003

2 Bd. Press 135/4, 225/3, 315/1, 365/1, 405/1, 475/1, 505/1, 520/miss, Extensions 8 reps x 4 sets, Hammer Rows 10 reps x 4 sets, Mil Press 250/10 x 3 sets, Db Hammer Curls 10 reps x 3 sets, Seated Calf 220/12 x 2 sets

Saturday-February 8th, 2003 Bodyweight @ 327

Suspended GM's with Safety Bar 155/5, 245/3, 335/1, 425/1, 495/1, 565/1, 625/miss, 605/1, Reverse Band Deads off 3 inch platform 405/2, 495/2, 585/2, 675/2, 765/2..Reverse Hypers-Light 5 +10 for 8 reps x 3 sets, Glute Ham +25 12 reps x 3 sets

Monday-February 10th, 2003 Bodyweight @329

Bench with blue band 135/5, 185/3, 225/2, 275/3, 305/3 x 6 sets, without bands 435/3, with shirt 575/1 easy, 605/1 easy, 2 board close grip 365/5, 365/5, 385/5...Extensions 8 reps x 3 sets, Seated Rows 10 reps x 4 sets, Mil Press 250/10 x 3 sets, DB Hammer Curls 10 reps x 3 sets, Abs/Grip

Wednesday-February 12th, 2003 Bodyweight @329

Squat with one blue band 145/5, 235/3, 325/3, 425/3, 505/3, 595/2, no bands 745/2, 885/2, 1045/1, 455/8...Reverse Hyper 7 +30 for 8 reps x 3 sets, Glute Ham +25/12 x 2 sets, +25/9 reps

Friday-February 14th, 2003

Floor Press max-135/5, 225/5, 315/1, 405/1, 475/1, 505/1...Pushdowns 10 reps x 4 sets, Hammer Rows 10 reps x 4 sets, Seated Mil Press 250/10 x 3 sets, DB Hammer Curls 10 reps x 3 sets, Seated Calf 220/12 x 2 sets, Abs

Saturday-February 15th, 2003

Good mornings to parallel..145/5, 235/5, 325/5, 415/3, 505/1, 565/1, 620/1..Conventional Deadlifts off floor 405/1, 505/1, 605/1, 715/1, 805/1 with straps, 855/1 with straps (no briefs or suit)...Reverse Hypers 7 +30 for 8 reps x 3 sets, Glute Ham +25/12 x 3 sets, Grip

Monday-February 17th, 2003

Bench w/blue band 135/5, 185/3, 225/3, 275/3, 305/3 x 4 sets, without bands 445/3, 585/1 w shirt, 615/close miss...2 bd close grip 385/5, 405/4, 385/5...Extensions 8 reps x 3 sets, Seated Rows 8 reps x 4 sets, Seated Mil Press 10 reps x 3 sets, Db Hammer Curls 10 reps x 3 sets, Abs/Grip with Rolling Thunder and Plate Pinches

Wednesday-February 19th, 2003

Squat w/one blue band 145/5, 255/3, 345/3, 455/3, 545/3, without band 655/2, 855/1, 1005/ EASY timed out at 4.2 seconds, 1080/?:) Reverse Hyper..light 5+20/10 by 3 sets, Glute Ham +25/10 reps x 3 sets, pretty tired...

Friday-February 21st, 2003, Bodyweight @332 (Arm pain is unbearable-here comes the celebrex!!)

2 bd press...135/5, 225/3, 315/1, 405/1, 475/1, 525/1...Extensions 3 sets of 10, Hammer Rows...3 sets of 10,Seated Mil press 250/10 x 3 sets, BB Curls...bar only 3 sets of 25, Seated Calf 235/10 x 2 sets, Abs/Grip

Saturday-February 22nd, 2003

Suspended GM with safety bar (40 inches) 155/3, 245/3, 335/1, 425/1, 515/1, 565/1, 615/1 P.R., No deadlifts today...small bicep tear...hope it holds up for the finals...Reverse Hypers...5+20/10 x 2 set, 7 + 30/10 x 2 sets, Glute Ham +25/12 x 3 sets, bodyweight/12 for 1 sets, Abductors 300/12 x 3 sets

NOTHING TO SEE HERE! IT'S TIME TO DANCE! OFF TO THE ARNOLD/WPO FINALS!!

training for the cpc canadian nationals-march 22nd, red deer, al, canada

Monday-March 3- Off

Wedneday, March 5, 2003

Squat with bands 145/5, 255/3, 345/3, 455/3, 545/3, no bands 635/3, 725/1 rock bottom, hip still sore ....light reverse hypers and glute hams...easy...not yet recovered from meet

Friday, March 7th, 2003

Reverse bands bench easy-135/5, 225/8, 315/8, 405/5, Tri extensions 3 sets of 10, Hammer Rows 4 sets of 10, Seated Mil Press, 3 sets of 10, DB hammer curls 3 sets of 10, Seated Calf 200/12 x 3 sets, abs, grip

Saturday, March 8th, 2003

GM's 145/5, 235/5, 325/5, 415/3, 465/3, 505/3, 555/1...Stiff Legged Deads 315/6, 385/6, 435/6....Reverse Hypers 7+ 20/8 x 3 sets, Glute Hams +25/12 x 3 sets, Adductor machine

Monday, March 10th, 2003 EXTREME ARM PAIN!!!!

Bench with blue bands 135/5, 185/3, 225/3, 275/3, 315/3 x 4 sets, without bands 455/2 & 1/2, with shirt 605/1...2 bd close grip 405/5, 405/1 inj, Tri extensions 3 sets of 10, Seated Rows, 3 sets of 8, Seated Mil press 3 sets of 10, DB Hammer Curls 3 sets of 10, Abs/Grip

Wednesday, March 12th, 2003 Hip is still black and blue...very painful

Squat with one blue band 145/5, 255/3, 345/3, 455/3, 545/3, without bands 665/2, 805/1, 905/1, 1005/1...455/3, 455/3, 455/3...Reverse Hypers 7+20/8 x 3sets, Glute Hams +25/12 x 3 sets

Friday, March 14th, 2003

2 Board press 135/5, 225/3, 315/1, 405/1, 455/1 arm pain stopped me here...Pushdowns 3 sets of 10, Bent Rows 3 sets of 10, DB Mil Press 3 sets of 10, BB Curls 3 sets of 10, Seated Calves 220/10 x 3 sets, Abs/Grip

Saturday, March 15th, 2003

GM's 145/5, 235/5, 325/5, 415/3, 465/3, 505/3, 575/1...Stiff Legged Deads 315/5, 365/5, 415/5, 505/3...Deads off floor with HOOK GRIP (thanks to Steve Goggins for the tip) 405/1, 505/1, 605/1, 700/dropped ...thumb pain is incredible but I'm happy with it for the first time really trying it. Box Squats...315/1 hip hurts too bad, 135/5 x 2 sets....Reverse Hypers 7+20/8 x 3 sets, Glute Hams +25/12 x 3 sets, Grip work

Monday, March 17th, 2003 What excuse can I find today...torn rotator cuff, sicker than a dog, partially torn bicep...hip black and blue...well, now that I think about it...I have all those!

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3, without bands 385/1, 455/1 inj, 605/miss, 605/miss, No boards-shoulder hurt too bad, Extensions 3 sets of 10, Seated Rows 3 sets of 10, Seated Mil Press 3 setss of 10, Lockouts-smith machine 565/10, Hammer curls 3 sets of 10, Abs/Grip

TRAINING FOR SENIOR NATIONALS AND WEST COAST OPEN 2003: