Mike Waite

It matters not how straight the gate, How charged with punishment the scroll, I am the master of my fate, I am the captain of my soul 📜

[Mike Waite @milkbot95]

Just posted a video @ Ab Salute Gym https://t.co/64kxFX5JrF

[Mike Waite @milkbot95]

Squat rebuild - episode 3
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Every 90s back squat x1 @ 100kg - last set x5
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Mobility and technique is👌🏻 for squats right now - time to focus on keeping this whilst steadily building the weights back up to pre… https://t.co/fx9KVsMrwO

[Mike Waite @milkbot95]

I think it’s fair to say THAT. WAS. FUCKING. NASTY!
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Enjoying this switch up in training and enjoying the physiological adaptions I can feel already
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#coaching #gym #strength #functionalfitness #powerlifting… https://t.co/tSfQFDju2q

[Mike Waite @milkbot95]

Long sweaty and fun session today 👌🏻
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Hang snatches and cleans moving well, technique coming along nicely focusing on hitting the correct positions
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#coaching #gym #strength #functionalfitness #powerlifting… https://t.co/haXIJFcC3s

[Mike Waite @milkbot95]

4 months of no deadlifting, and managed to work up to a beltless single of 190kg 💪🏻
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I’ll take that, felt smooth, few technical hiccups but easily fixed
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Time to build👌🏻
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#coaching #gym #strength… https://t.co/v7xmnn3c4o

[Mike Waite @milkbot95]

This is what hard work looks like 😅💪🏻
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Over the last few months my motivation slipped, I struggled to keep my mental health in check through lockdown, and I’m sure a lot of people have also, but I dealt with mine in… https://t.co/pAgSK7dK6w

[Mike Waite @milkbot95]

@premierleague And Harper

[Mike Waite @milkbot95]

@premierleague Arsenal clichy and van persie
Newcastle gutierez lovenkrands

[Mike Waite @milkbot95]

@FootballManager fm21 needs a cutback option for win backs and wingers, so many times I have the opportunity and they do something dumb regardless of instructions

[Mike Waite @milkbot95]

Today’s training
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Part A 3x 1000m @ 6-8 seconds below race pace 4 minutes between
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Part B 2x 350m @ target 2k race pace 30s rest between
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Building slowly towards this target 5k and 2k pieces.
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#concept2… https://t.co/83eDaQgcIy

[Mike Waite @milkbot95]

Shout out @shanefarmer for the workout
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Absolute killer but fun at the same time
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Idea is to workout what stroke rate and damper setting you perform best at - as you can see the lower the setting the better I… https://t.co/e77cmqV0Da

[Mike Waite @milkbot95]

The pain cave is real - I found it 🔥
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Being locked away - away from the usual heavy 1rms gives me a chance to focus on the neglected side of my fitness
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BUILDING THE ENGINE
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4x500m 1:00r

#rowingwod #2k… https://t.co/Mu1nDISHDt

[Mike Waite @milkbot95]

We need a bigger leg press 😅
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3x4-6 @ 350-400
Then a final YOLO set of 8 @ 425 💪🏻
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Evidence based programming founded in the scientific principles of strength training
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https://t.co/KRtU2Hqy4h
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#powerlifting #BPU… https://t.co/Gr5o4fpbMd

[Mike Waite @milkbot95]

Main work from today 170 + roughly 35kg of band for a top set of 3 followed by a 5x3 @ 160, then a 4x4 pauses at 100 👊🏻
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During this pandemic we still working hard!
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Evidence based programming founded in the… https://t.co/mwffgmvuod

[Mike Waite @milkbot95]

Qualifier April 12th ❌
Nationals May 15th ❌
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Next up then is the euros in 19 weeks, so back to the sleeves it is for now
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Day 1 week 1 70% for a 5x4 @ 140
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Evidence based programming founded in the scientific… https://t.co/ML0QWd4eeb

[Mike Waite @milkbot95]

At least bench is co-operating at the moment 👌🏻
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4th set of a 4x6 @ 110kg.
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Strength block starts next week, suddenly realised I’m 4 weeks out from the nationals qualifier 😬 time to stop bitching and get the work… https://t.co/DnaSB0xsce

[Mike Waite @milkbot95]

Deadlifts are right on track atm
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200 for the top single
160 x 8 @ 8 (estimated max. 218kg) then 4x5
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Hopefully this progression stays on track to hit at least a 227kg / 500lbs deadlift at nationals… https://t.co/j7AEJzZkbx

[Mike Waite @milkbot95]

After a weekend of alcohol and Doritos, I was not looking forward to today’s training 😅
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But we got in and work got done
Comp squat 150 6x 5,5,3,3,4,4 (2-3 RIR)
Bench 105 4x 7,7,5,6 (2-3 RIR)
Db incline bench 2x15… https://t.co/B8dJrTlUpZ

[Mike Waite @milkbot95]

Week 2 Day 3
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Pin squats 3x10 @ 7
Spoto press 3x10 @ 7
Db skullcrusher 3x15 @ 7
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Theory - practice - evidence
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Realise your potential with programming and coaching founded in scientific principles - see the… https://t.co/Kiq2Qt7JUc

[Mike Waite @milkbot95]

12 minute EMOM, 9kcal row, remaining seconds of the minute max burpees over rower 😅
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Mate, this sucked 😂
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Theory - practice - evidence
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Realise your potential with programming and coaching founded in… https://t.co/25ry6wQhNx