Name: MikkoM
Country: Finland
Born: 1971
Trained Since: 1986
Competition History: Since 2009 mainly raw in bp, dl, push-pull & rolling thunder. In ASM, GPA, GPC, IPF, WABDL, WPA, WPC, WPU, WRPF: drug tested division, if available
Personal Bests (Raw) in 90 kg / 198 lbs Class: bp 145 kg / 320 lbs (2018, 2019), dl 250 kg / 551 lbs (2018, 2019), push-pull 395 kg / 871 lbs (2018, 2019), rt (w Silarukov) 74kg / 163 lbs (2019). In -100 kg / 220 lbs Class: bp 155 kg / 342 lbs (2018), dl 260 kg / 573 lbs (2014), rt (w Bear Grip) 69 kg / 152 lbs (2018)
Training Program: Evolves all the time, but is always low volume & high effort
Competitive highlights of this summer so far:
17th May 2019 WPA Worlds, Lutsk, Ukraine
doping tested -90 kg (198 lbs) open:
- bench press: 145 kg (320 lbs) - placed 5th
- deadlift: 250 kg (551 lbs) - placed 3rd
- push-pull: 395 kg (871 lbs) - placed 2nd
1st June 2019 ASM Worlds, Vyborg, Russia
doping tested -90 kg (198 lbs) open:
- rolling thunder (w Silarukov handle) 74 kg (163 lbs) - placed 1st
And the next comp will be FPO (Finnish affiliate of GPC, GPA, IPA & WABDL) Bench & Dead Nationals 24th Aug 2019.
Workouts (Weights in kilos, AMRAP every set):
18th Jun 2019
3 sec pause bench press 122.5x3 117.5x3
closer grip bench press 110x6 105x6
quick pumping for delts and triceps
20th Jun 2019
trap bar deadlift 190x8 170x10
pull up bw x 8
leg press (Panatta) 170x13
rolling thunder l 63x15 / r 63x18
22nd Jun 2019
floor press 127.5x3 122.5x3
illegal wide bench press 107.5x6 102.5x6
quick pumping for delts and triceps
24th Jun 2019
sumo deadlift w SK deadlift bar 215x5 205x5
chin bw+15 x 6
leg press (Gym80) 320x8-9
rolling thunder 1 set / arm
26th Jun 2019
bench press 117.5x6 112.5x6
db bench press 41x7-8 36x10
quick pumping for delts and triceps
28th Jun 2019
trap bar deadlift 200x5 180x8
chin bw x 10
leg press (Panatta) 180x10
rolling thunder l 58x18 / r 58x22
30th Jun 2019
3 sec pause bench press 125x3 120x3
closer grip bench press 2 sets
quick pumping for delts and triceps
2nd Jul 2019
deficit sumo deadlift w pl bar 180x6 162.5x8
pull up bw x 8
leg press (Gym80) 300x12
rolling thunder l 68x10 / r 68x12
4th Jul 2019
floor press 130x3 125x3
illegal wide bench press 107.5x7 102.5x7
quick pumping for delts and triceps
6th Jul 2019
trap bar deadlift 180x8 160x10
chin bw x 9
leg press (Panatta) 170x13
rolling thunder l 58x19 / r 58x22
8th Jul 2019
bench press 122.5x5 117.5x5
db bench press 41x8 36x10
quick pumping for delts and triceps
10th Jul 2019
sumo deadlift w SK dl bar 225x4 215x4
pull up bw x 8
leg press (Gym80) 300x12
rolling thunder l 68x9 / r 68x13
Training is going well. BP, DL & RT are at my all time best level in this weight class. 6 weeks left till Finnish Nationals.
12th Jul 2019
buffalo bar bench press 125x3 120x4
closer grip bench press 105x6 95x8
quick pumping for delts and triceps
14th Jul 2019
trap bar deadlift 185x7 165x10
chin bw+15 x 5
leg press (Panatta) 170x13
rolling thunder l 70.5x6 / r 70.5x6
My long time diet: eating maintenance calories, about 3200-3300 per day. Less time from training, more I eat. Healthy foods: lots of vegetables, fruit, nuts, whole grain, cottage cheese, quark, whey etc. About 200 g protein per day.
16th Jul 2019
1 board press 132.5x3 127.5x3
illegal wide bench press 105x7 100x7
quick pumping for delts and triceps
18th Jul 2019
deficit sumo deadlift w pl bar 185x6 167.5x9
pull up bw x 8
leg press (Gym80) 300x11
rolling thunder l 63x15 / r 63x18
20th Jul 2019
bench press 127.5x3 125x3
db bench press 41x9 36x11
quick pumping for delts and triceps
22nd Jul 2019
trap bar deadlift 195x5 175x8
chin bw x 8
leg press (Panatta) 180x10
rolling thunder l 70.5x7 / r 70.5x11
Huh! Before my right hand set in rolling thunder our gym’s strength guru suggested me to tense my left fist very tightly. Never tried that before. And instantly improved my rep pr with that weight from 8 to 11!
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24th Jul 2019
buffalo bar bench press 127.5x3 122.5x3
closer grip bench press 105x7 100x7
quick pumping for delts and triceps
26th Jul 2019
sumo deadlift w SK dl bar 235x1 235x1 235x1
pull up bw x 8
leg press (Gym80) 320x10
rolling thunder l 63x18 / r 68x20
Weaker and uglier deadlifting than expected.
28th Jun 2019
1 board press 135x3 130x3
illegal wide bench press 105x7 100x7
quick pumping for delts and triceps
30th Jun 2019
trap bar deadlift 180x8 160x11
chin bw x 9
leg press (Panatta) 180x10
rolling thunder l 71.75x8 / r 71.75x9
1st Aug 2019
bench press 130x3 127.5x3
db bench press 41x9 36x10
quick pumping for delts and triceps
3rd Aug 2019
deficit sumo deadlift w pl bar 190x6 170x9
pull up bw x 8
leg press (Gym80) 320x8
rolling thunder 1 set per arm
5th Aug 2019
buffalo bar bench press 130x2 127.5x2
closer grip bench press 105x7 100x7
quick pumping for delts and triceps
7th Aug 2019
trap bar deadlift 200x5 180x7
chin bw x 9
leg press (Panatta) 185x8
rolling thunder l 73x6 / r 73x8
9th Aug 2019
floor press 132.5x3 127.5x3
illegal wide bench press 100x9 95x9
quick pumping for delts and triceps
11th Aug 2019
sumo deadlift w SK dl bar 240x1 240x1 240x1
pull up bw x 8
leg press (Gym80) 330x10
rolling thunder l 63x16 / r 63x18
13th Aug
bench press 135x2 135x2
db bench press 41x9 36x10
quick pumping for delts and triceps
15th Aug 2019
trap bar deadlift 180x9 160x12
chin bw x 9
leg press (Panatta) 180x11
rolling thunder l 1 set / r 74.25x6
9 days to Finnish Nats. Only one hard and one easy session left.
17th Aug 2019
3 sec pause bench press 125x3 125x3
closer grip bench press 100x9 95x9
quick pumping for delts and triceps
21st Aug 2019
bench press 5 sets x 3 reps x 75
24th Aug 2019 FPO Finnish Nationals @ APCON Expo
CLEARLY MY BEST COMP EVER!!!
Weigh in: 89.2 kg
Bench
140 3-0
147.5 3-0 PR!
150 3-0 PR!
Deadlift
240 2-1
252.5 3-0 PR! FINNISH NATIONAL MASTERS RECORD
255 3-0 PR! FINNISH NATIONAL MASTERS RECORD
260 3-0 PR! FINNISH NATIONAL MASTERS RECORD
I made changes in my training in June, the training period after that was fine and I thought 2.5 kg PR’s are possible, but this was totally shocking! During the pre contest deload I gained strength like never before. And in contest (especially DL) I reached totally crazy mindset!
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Because my training for the last meet was shockingly succesful, I will continue much the same way. Some minor variations on exercises to prevent stagnation.
31 Aug 2019
buffalo bar bench press w 2 sec pause 122.5x3 122.5x3
floor press 110x7 100x10
quick pumping for delts and triceps
2nd Sep 2019
trap bar deadlift 180x7 162.5x9
chin bw x 9
leg press (Gym80) 300x11
rolling thunder l 68x13 / r 68x15
4th Sep 2019
1 board press with ring fingers on rings 130x3 130x3
illegal wide bench press 100x7 90x10
quick pumping for delts and triceps
6th Sep 2019
sumo deadlift w SK dl bar 230x3 230x3
pull up bw x 8
leg press (Panatta) 1 set
rolling thunder 1 set/arm
8th Sep 2019
bench press 125x4 120x5
db bench press 2 sets
quick pumping for delts and triceps
10th Sep 2019
trap bar deadlift 190x5 170x8
chin bw x 10
leg press (Gym80) 320x8
rolling thunder l 1 set / r 68x15
12th Sep 2019
buffalo bar bench press w 2 sec pause 125x3 122.5x3
floor press 112.5x6 100x8
quick pumping for delts and triceps
14th Sep 2019
deficit sumo deadlift w pl bar 180x6 165x8
pull up bw x 8
leg press (Panatta) 180x8
rolling thunder 1 set per arm
16th Sep 2019
1 board press with ring fingers on rings 132.5x2 132.5x2
illegal wide bench press 100x7 90x9
quick pumping for delts and triceps
18th Sep 2019
trap bar deadlift 170x8 155x10
chin bw x 9
leg press (Gym80) 320x9
rolling thunder l 1 set / r 68x14
Trap numbers get worse and worse. I hope that is because my technique has changed little by little from the most efficient (“deadlifting with back”) to most beneficial (“squatting with legs”).
Next competitions are:
12th Oct IPA Worlds, Murfeesboro, TN
17th Oct WUAP Worlds, Chicago, IL