TRAINING LOG: Mike Pockoski

It will be good to see what you do, in the off-season.   You have been one of the top 3-5 throwers, in the world, the last three years, in my opinion.  My prediction is that your a lot stronger than you talk.  Taking Larry Brock's spot as the biggest sandbagger in the sport.

Sean Betz wrote: It will be good to see what you do, in the off-season.   You have been one of the top 3-5 throwers, in the world, the last three years, in my opinion.  My prediction is that your a lot stronger than you talk.  Taking Larry Brock's spot as the biggest sandbagger in the sport.

Agreed.

Mike, I know you claim you're not strong "now," but what
are your all-time bests? I know you've told me some of
your marks, but I can't remember all of them. All I know
is that you don't get quads like you've got by working on
your pontoon boat or chillin' by your smoker.

i'll log my food intake today to show you clowns how a
real athlete trains.

eggs. - hey, gotta start the day right, made by my wife
who happened to be barefoot AND pregnant in the kitchen.
awesome :)
2 big glasses of apple cider
11 snickers bars (the little ones)
2 butter fingers
1 handful of gummie bears.
1 apple (i'm a heath food nut!)


there will be no sandbagging. i will show you all how to
try to hang with studs like Dan, Sean, Matt V. etc while
working a job that's entirely too stressful for too many
hours with as little training as possible.

Dan, big lifts are a thing of the past. off season will
try to get a big clean back up to something heavy and
moving fast. got to 355 or 365 last year (w/rack). would
love to get near 405 this year, but we'll see what's in
the cards.

Peter - It's real.  

I knew what you were asking and I was replying that it is, in fact, a legit training log.  

I want to know how many winds he does mentally a day.

Hit the gym today during lunch for legs. In an out in 35
mins.

OH squat
bar x 8
95 x 8
95 x 8

Front squat
95 x 8
135 x 8
135 x 8
Cramping up and muscle spasms in my left butt cheek
during last set. It’s been a long time since I’ve
lifted.

RDL – (I guess it’s a RDL, little bit of knee bend, lot
of hip translation)
95 x 8
135 x 8
135 x 8

Extension and ham curl machine
3 sets of about 85 on each, back to back sets of 8 no
rest

Did some calf raises on the seated machine after I
figured out how to get into it.

Almost got stuck in the donkey calf raise.

Sit-up / multi-hip / incline sit-up / glute raise machine
circuit. 3 times through 8 reps each, no rest.

High fives for everyone.

C. Smith wrote: Yes! 288?!?!  Sheesh fatty.

I think if Mike gets to 300 there will be no eyeballs visible.  Why do you think he's always wearing shades?

Thursday – wow, can’t believe how sore I am. Work is too
busy to go lift, rest day.
Friday – wanted to lift over lunch, guys started talking
burritos. I forgot about lifting. Call it another rest
day.

Saturday.
Push press – as little legs as possible tho…
95 x 8
135 x 8
155 x 8 (this was hard)
185 x 6 – can’t get 8. Too heavy.

Then circuit between chest machines - incline, decline,
and flat.
25 (per side) x 8
45 x 8
70 x 8
These weights on each machine.

Then a circuit on the Shoulder press machine, lat row,
lat pulldown machines
45 x 8
90 x 8
115 x 8 (last was really hard on the shoulder presses)

Pushdowns and curls
100 x 8 x 3 sets

Cheat curls (not much cheat)
95 x 8
135 x 8
155 x 8

Ab roller machine (this thing is AWESOME)
Hanging knee raises

This workout is exactly why I came to a gym to play
around before I start “lifting”. 250 or 300 reps in
about 25 minutes. Quick. Lots of toys.

Sunday – Wow I am sore.

mike pockoski wrote: some days i hate my job... Monday and Tuesday, no lifting. travel to Minneapolis for meetings. too much work to lift before leaving, get in late, can't get to the gym down the street from the hotel...no lift. grrr. wednesday, long day catching up and getting more buried. angry, no steam for lifting. oh squat 95 x 8 115 x 8 135 x 8 front sq 135 x 8 185 x 5 225 x 5 275 x 5 315 x 3 (surprised by this, felt good. v. distracted with angry work and busy gym, so shut it down before i went heavy and got hurt. felt like 4 hundo was in the tank. erectors felt strong to hold the position, which is usually where i fail first,esp this early in the off season) RDL 95 x 8 135 x 8 185 x 8 185 x 8 leg extension and ham curls, 3 supersets of 8

YAY!  *somebody* else does these, too.

"I think we burn more calories than we take in with those
having to unwrap as fast as you can stuff them in, I mean I
hear that is what people do."

i like where your head is at on this, Myles...

candy = exercise.

watched oly lifting worlds on youtube.

winner of 77 class snatched 170

that's a little guy weighing less than 170 pounds snatching
374 pounds.

2.2 times his body weight.

these are amazing athletes.

i am impressed and humbled.

I've been watching it live all week, the 75kg girls yesterday had a really cool battle, ending with a 131kg snatch and 163kg jerk WR. 

Here's the live feed if you guys don't already have it:

http://livetv.ru/en/competitions/?c_613

292.5 on the scale tonight. the candy diet is working.

more of the same last night. lunch meeting so couldn't
get in then, had to fight the after work crowd...

2 dorks sitting on the rack were "using it" so no presses
for me. i waited a few minutes as they slowly loaded
weights on the bar and continued their conversation.

there is literally no where else in this place to just
grab a bar and press - too many machines in there...
so...

shoulder press / chest press machines
45 x 8
90 x 8
90 x 8

incline machine (dorks are just starting to do bent over
rows in the rack now)
45 x 8
90 x 8
90 x 8

pulldown and row machine
45 x 8
90 x 8
90 x 8

curls (in the rack, baby)
95 x 8
135 x 8
155 x 8
cheat 185 x 4 too heavy.

pushdowns and some abs

i feel really good doing this comfy stuff. i felt like a
car accident at the end of the season. good decision to
play with this stuff at this point. putting stuff
together before i go tear it apart with heavy pulls, etc.