Mike goes to the OC

[Mike Zero]

In about 1 and a half months I could be at 105ish (according to this program).

[Mike Zero]

Day 34: Tuesday 05/06/2007

Bench Press

60 x 8 x 1

67.5 x 6 x 1

75 x 5 x 1

First workout in the new 7 week bench program I'm doing: Critical Bench. Have a read through that link, it's pretty interesting, and it looks like a good program. Because of the 'failure test' every week it basically means you get damn near optimal growth for these reps/sets for your body. Read through and see what I mean. Oh and also if you read, where it says refer to page 7 or whatever, just scroll down to the bottom of the page and the links are there.

Anyway these were real easy. Maybe it's supposed to be that easy, I'm not sure, but maybe I'll end up jumping up to a 230lb target bench to a 235lb/107kg (take 10 mins to read that link and you'd know what I'm on about).

DB Bench Press

32.5 x 8 x 1

35 x 7 x 1

35 x 6 x 2

Good to do these again, haven't done them in a while.

Oh yeah, my shoulder felt 100% today and I'm feeling great right now - awesome workout (I think that's the third utterly awesome workout in a row!). Good times.

[Mike Zero]

Is anyone here a flexibility guru and can recommend stretches that'll help me get wider on Squats?

[Mike Zero]

Day 35: Wednesday 06/06/2007

Squats

60 x 8 x 1

100 x 8 x 1

140 x 4 x 1

160 x 2 x 1

175 x 2 x 1 PR (previous PR: 170)

180 x 2 x 1 (too shallow, but still bloody easy)

182.5 x 2 x 1 PR (previous PR: 175)

MASSIVE PR's, broke the PR I did a month ago by 12.5 kegs - which is insane, I'm insanely happy! 12.5kg on a TWO REP MAX in ONE MONTH. And it felt so easy. Next time I go for my 1RM, 200 is the target. My squat is progressing fast as, I'll probably order a suit soon as well which could push me over the national record standard (210kg). I'm rambling in excitment.

Leg Extension

35 x 10 x 1

45 x 10 x 3

10 second pause and squeeze at top.

4 awesomely AWESOME workouts in a row. :grin: :grin:

[poos_n_wees]

4 awesomely AWESOME workouts in a row. :grin: :grin:

But seriously, nice squats!!

[ohjoshua]

go Mike! :nod:

[Mike Zero]

Thanks for the support.

[Mike Zero]

Day 36: Friday 08/06/2007

Bench Press

67.5 x 5 x 2

77.5 x 3 x 2

87.5 x 1 x 1

Continuing with critical bench. Shoulder felt good today as well, I threw 87.5 up, felt like I could do 4 or 5, but got to stick to the pg.

Underhand Bench Press

60 x 8 x 1

60 x 7 x 3

Lying DB Tricep Extension

11 x 10 x 1

13.5 x 8 x 2

16 x 8 x 1

D-Curls

35 x 8 x 1

37.5 x 8 x 3

Static Smith Holds

140 x 30 seconds x 1

160 x 15 seconds x 1

140 x 15 seconds x 1

Good workout again, no opportunities for PRs but everything felt good. I'm pretty sure at the first failure test on the critical bench program I'll hit 80 for at least 8 and bump up the target 5 pounds.

[Mike Zero]

Day 37: Saturday 09/06/2007

Squats

60 x 8 x 1

100 x 8 x 1

140 x 8 x 1

142.5 x 8 x 1

145 x 8 x 1

Heavy Walkouts

180 x 3

200 x 3

Not that heavy, they're a lot more taxing than they look.

Hack Squats

80 x 8 x 2

90 x 8 x 2

Shoulder Press

11 x 12 x 1

18.5 x 10 x 1

26.5 x 8 x 3

Still light.

Cable Internal Rotation

13.5 x 12 x 3

Cable External Rotation

4.5 x 12 x 3

Front Raises

6 x 12 x 3

Decent workout, apart from my hate for high rep squats but they were pretty easy. No shoulder problems but still going light.

Edit: Forgot I did those walkouts

[Mike Zero]

Day 38: Monday 11/06/2007

Deadlift

100 x 5 x 1

110 x 5 x 1

120 x 5 x 1

130 x 5 x 1

140 x 5 x 1

Still light.

Sumo Deadlift

100 x 5 x 1

120 x 5 x 1

140 x 1 x 1 (grip was sweaty and goneskis)

Chin-Ups

94 x 7 x 1

94 x 6 x 1

94 x 4 x 1

Pendlay Rows

40 x 8 x 1

60 x 8 x 1

Didn't like these, moved on to Bent Over's.

Bent Over Rows (pulled to just below chest)

60 x 6 x 2

60 x 5 x 2

I need some chalk.

Does anyone know if the hook grip is any good for powerlifting?

[poos_n_wees]

Pendlay Rows

40 x 8 x 1

60 x 8 x 1

Didn't like these, moved on to Bent Over's.

What didn't you like about these? Awkward?

[Mike Zero]

Pendlay Rows

40 x 8 x 1

60 x 8 x 1

Didn't like these, moved on to Bent Over's.

What didn't you like about these? Awkward?

Yeah, pretty much.

[Mike Zero]

Day 39: Tuesday 12/06/2007

Bench Press

62.5 x 8 x 1

67.5 x 6 x 1

80 x 5 x 3

DB Bench Press

35 x 7, 6, 4

Underhand Bench Press

60 x 6 x 1

65 x 4 x 1

70 x 2 x 5

Tricep Pressdown

93 x 8 x 3

[Mike Zero]

Day 40: Wednesday 13/06/2007

Squats

140 x 4 x 1

170 x 3 x 1

175 x 3 x 3 PR (previous PR: 174)

Was good for 180 imo but decided to do volume tonight instead.

Low Box Squat

130 x 5 x 1

140 x 5 x 1

140 x 3 x 1

I was killed by the squats.

High Decline Sit Ups

BW + 10 x 15 x 3

Leg Extension

45 x 12 x 1

50 x 12 x 2

Also I ordered my Centurion squat suit from today. Hopefully it'll come before this time next week because I'll be looking for a new one rep max.

[2guns]

hw long do yr workouts normally take u? out of interest

[Mike Zero]

For my pure strength days they could take from 75 - 90 minutes because of the nature of the energy systems involved (i.e. large rests) and dependent on the assistance/supplement volume. I race through the lower intensity days but they usually have higher volume so can take up to 75 minutes again dependent on the volume.

[2guns]

so wat would u call yr workout u did today? (wednesday)

[Mike Zero]

Strength.

My other Squat workout would be like 8 x 3 where I'd pretty much catch my breath and go again. Just for form work, conditioning, a bit of strength and size.

[Mike Zero]

Day 41: Friday 15/06/2007

Bench Press

70 x 5 x 2

80 x 3 x 2

90 x 1 x 1

Easy as shit again.

Close Grip Bench Press

60 x 8 x 1

65 x 8 x 1

70 x 8 x 1

70 x 5 x 1

Alot stronger than the last time I did these.

Tricep Pushdown

80 x 8 x 3

Working on squeeze.

10 Second Static Smith Holds

140 x 1

160 x 1

170 x 1

170 x miss

10 seconds = more applicable to a max deadlift.

D-Curls

35 x 6 x 1

38.5 x 8 x 1

38.5 x 6 x 2

Pretty good workout, strong triceps tonight and got a good pump.

[Mike Zero]

I got my Titan Centurion today (thanks for the fast shipping, Tonka ). I think it might be a bit small but we'll see how it feels when I get a bit of weight on my back. I also took a picture of my upperback while I was at it. It was really lacking a few months ago (ala NZBB challenge first set), I posted that pic also so you can compare. Sorry about the bad lighting in the recent pics and bad angles (at least the lighting hides my paleness :pfft:)

Pic 1: Me in centurion. Just realised my cat didn't eat his dinner ! Look at my slanted head! Isn't that cool? (kidding) (akward) (next caption)

Pic 2: NZBB challenge before set rear DB.

Pic 3: Upperback as of 30 mins ago (sorry for the shit angle)

[Pseudonym]

Definitely looking bigger - particularly in the traps. Having said that, I don't think your "before" pose showed off your then-physique as well as it could have. But the progress is obvious, even so.

Any chance of another full-body photo to compare?

[Mike Zero]

That's enough posing for this month. :pfft:

Nah when I get a bit leaner I'll post up some more pics.

[Mike Zero]

Day 42: Saturday 16/06/2007

Squats

100 x 5 x 1

145 x 8 x 3

:puke:

Hack Squats

90 x 8 x 3

Shoulder Press

11 x 12 x 1

16 x 10 x 1

22 x 8 x 1

28 x 5 x 1

Was going to do three sets of 28 but felt it in the shoulder.

Cable Internal Rotation

13.5 x 12 x 3

Cable External Rotation

4.5 x 12 x 3

DB Front Raises

6 x 12 x 3

I got in my suit as well. Put 160 on but I don't think I even hit parallel and as I was going down my blood pressure was through the roof! The weight went up from where ever it was though like nothing. I don't think I'll use the suit to hit my max this wednesday, I think it needs more getting used to first.

[poos_n_wees]

Definitely looking bigger - particularly in the traps. Having said that, I don't think your "before" pose showed off your then-physique as well as it could have. But the progress is obvious, even so.

:ditto: Your back's looking thick! Nice work

[Mike Zero]

Day 43: Monday 18/06/2007

Deadlifts

120 x 5 x 1

130 x 5 x 1

140 x 5 x 1

150 x 5 x 1

160 x 5 x 1 (strapped)

My grip's got stronger!

Chin Ups

93.5 x 7, 6, 4

Tried to do some bent over rows but my back was exhauseted.