Mike goes to the OC

[ExpensiveUrine]

Good work Mike. Just have to do it in a competition now.

[Mike Zero]

This is the west side program I'll be starting next week:

Monday

Max Effort Lower

1. Core Exercise - Full Squat/Box Squat/Deadlift/Deadlift from deficit/Good Morning

85%, 85%+2.5kg, 85%+5kg, 85%+7.5kg x 3 reps (terminate at set in which 3 reps is not reached)

90%-92% x 1 x 4 (replace with 1 rep PR attempt every second week followed by 90% x 1 x 2)

2. Posterior Chain Work - Straight Leg Dead, Romainian Dead, GHR, Hyper Extension

8 - 10 x 4

3. Abominal Work - High Decline Sit Ups

8 - 10 x 4

4. Grip Work - 10 second Static Holds

Tuesday

Max Effort Upper

1. Core Exercise - Bench Press

85%, 85%+2.5kg, 85%+5kg, 85%+7.5kg x 3 reps (terminate at set in which 3 reps is not reached)

90%-92% x 1 x 4 (replace with 1 rep PR attempt every second week followed by 90% x 1 x 2)

2. Tricep Work - Close Grip Bench Press, Underhand Bench Press, DB Hammer Press

5 - 10 x 4

3. Light Pushdowns supersetted with exercise 2 OR Heavy Pushdowns - Various Bars

8 - 12 x 4

4. Shoulder Work - Lateral/Front Raise

10 - 12 x 4

5. Lat Work - Pull Up Variation/Row Variation

8 - 10 x 4

6. Bicep Work - Any curl targetting short head

8 - 10 x 3

Thursday

Dynamic Effort Lower

1. Core Exercise - Box Squat

45-60% x 2 x 8 - 12

2. Posterior Chain Work - Straight Leg Dead, Romainian Dead, GHR, Hyper Extension

8 - 10 x 4

3. Oblique Work - Side bends etc.

8 - 12 x 4

4. Neck Work - Shrugs

8 - 12 x 4

5a. Internal Shoulder Rotation - Cable, DB

8 - 10 x 4

5b. External Shoulder Rotation - Cable, DB

8 - 10 x 4

5c. Grip Work - 10 second Static Holds

Friday

Dynamic Effort Upper

1. Core Exercise - Speed Bench

45-50% x 3 x 8 - 10

2. Tricep Work - Close Grip Bench Press, Underhand Bench Press, DB Hammer Press

5 - 10 x 4

3. Light Pushdowns supersetted with exercise 2 OR Heavy Pushdowns - Various Bars

8 - 12 x 4

4. Lat Work - Pull Up Variation/Row Variation

8 - 10 x 4

5. Bicep Work - Any curl targetting short head

8 - 10 x 3

Sunday

Extra Day

1. Verticle Pull - Chin Up (various grips), Pulldown (various grips/bars)

2. Horizontal Pull - Row Variation

3. Anterior Delt Work - Shoulder Press, Military Press

Work up to 5 rep max.

4. Whatever else I feel like doing...

[Mike Zero]

Good work Mike. Just have to do it in a competition now.

Next step.

Mate,

whens your first competition ? And are you in aucks ?

Nah not in Auckland... I'll have to travel for a comp, Christchurch is probably the best place to go (I'm at the top of the south). I'll try and compete this year but I need like a novice meet to go to first. I dunno, either I compete this year or next year - I'm living in chch next year and I'll still be under 18.

[ohjoshua]

Yeah, I am frickin stoaked! Thanks man!

On another night I would've attempted 220 (omgsh 5 plates!) but my back was feeling a bit tight and my Dad didn't trust his 0 experience with weights to spot me. Maybe try in another 5 weeks or so, 230 might be in the cards by then!

Have you herd of a power rack?

I thought you were pretty crazy doing that 210kg with one spotter and out of the rack...

[Mike Zero]

I wish our gym had a power rack! Would help my training so much.

But, nah. I wasn't really risking it. I knew it would be fairly easy as 200 came up like nothing.

[Old Bull]

MZ,

Just watched the Squat Video the other day.

Good work on the Squat thats a big improvement from when you started.

If you can, try and have at least 2 spotters one on each side. Suits can throw your groove out and if you push down because you are to high then you will tilt forward. Kaos effect and it will be hard in that gym to stop getting stappled. If like the posts above you had a power rack, then you can push to failure, and the pins will save you.

Suits are unforgiving and there is no warning of failure, not like regular squats where if it feels heavy you do not go as low.

OB 8)

[Mike Zero]

Day 53: Friday 06/07/2007

1. Bench Press

50 x 8 x 2

60 x 6 x 1

70 x 4 x 1

80 x 2 x 1

87.5 x 1 x 1

95 x 0 x 1 (premature spot...)

97.5 x 0 x 1 (premature spot AGAIN... :evil: )

97.5 x 0 x 1 (legit miss...)

95 x 0 x 1 (Jebus chris', this guy just doesn't get it...)

90 x 1 x 4 (Dropped the weight and told him I didn't need him)

95 x 1 x 1 (New spotter... Easy as shit)

Man I'm annoyed with that spotter, the fact that I still able to duke it out 95 (my current PR) after all that other volume shows a lot about my ability to get that PR I think. Man, I was feeling bad about being assertive with him as well. After the first time he spotted me early I told him to stand back and I'll tell him if I need help. But it just went straight over his head... Ah well, 2 weeks more waiting to get past 95kg... Feels good to get a nice rant of my chest.

2. Close Grip Bench Press

60 x 5 x 1

72.5 x 3 x 1

75 x 3 x 1

77.5 x 3 x 1 PR (previous PR: 75)

80 x 3 x 1 PR

85 x 1 x 1

87.5 x 1 x 1 PR

90 x 0 x 2 (near misses both times)

Jebus chris' my CGBP is strong compared to my regular BP. After decent volume at 90%+ on Bench as well as a good few sets at high intensity for 3 reps, and then go and near miss 90kg. My triceps have made some awesome progress. Time to invest in a bench shirt me thinks.

3a. Tricep Pressdown

80 x 8 x 3

Hella easy tonight, I'll up the weight next time.

3b. 10 Second Static Smith Holds

100 x 1

140 x 1

150 x 1

160 x 3

4. D-Curls

35 x 8 x 1

40 x 8 PR, 5, 3

lolz curl PR

Other notes: Good workout considering the spot issue. If you can spot the pun in this entry you win a prize. :wink:

[Mike Zero]

MZ,

Just watched the Squat Video the other day.

Good work on the Squat thats a big improvement from when you started.

If you can, try and have at least 2 spotters one on each side. Suits can throw your groove out and if you push down because you are to high then you will tilt forward. Kaos effect and it will be hard in that gym to stop getting stappled. If like the posts above you had a power rack, then you can push to failure, and the pins will save you.

Suits are unforgiving and there is no warning of failure, not like regular squats where if it feels heavy you do not go as low.

OB 8)

Yeah I probably won't get in my suit for a good couple of months again unless I find some novice meet to head along to, but when I do I'll make sure I have a decent amount of spotters to help me out. I had no idea that could happen.

Thanks for the heads up, brudda.

[AK]

There is a novice comp on at the POWERHOUSE gym on the 1st of December :wink:

[Mike Zero]

Oh really?

I'm actually VERY keen! :nod:

I'll seriously think about making the trip.

Thanks AK!

[AK]

Glad I could help out.

Usually a great bunch of guys do the comp... Very helpfull enviroment, very-very supportive lifters, audience....

If you need to know any details you can ask Old Bull as he is the gym owner / organiser and a fellow lifter

If anything I can help ... let me know. :wink:

[Mike Zero]

Sweet man. Again, thanks a bunch!

[Old Bull]

MZ,

Here is a calendar of PL events that are coming up for 2007. Not much till November, December. It is the main Competition part of the year for PLs.

http://www.powerhousegym.co.nz/news_events.htm

OB 8)

[Mike Zero]

I'm going to use vertical jump as a measure of my speed increase from the dynamic days.

Just tested it then, I got 38.7cm, which is apparently seriously shocking.

So there's a lot of room to improve on.

MZ,

Here is a calendar of PL events that are coming up for 2007. Not much till November, December. It is the main Competition part of the year for PLs.

http://www.powerhousegym.co.nz/news_events.htm

OB 8)

Cheers, mate. If I go to one it'll be the Powerhouse Open. Just got family in Wellington I can stay with and friends I can catch up with.

[Mike Zero]

Day 54: Saturday 07/07/2007

1. Low Box Squat

60 x 8 x 1

80 x 8 x 1

100 x 8 x 1

120 x 6 x 1

140 x 1 x 1

Just testing my speed - dynamic days start next week.

2a. Power Shrugs

60 x 12 x 1

80 x 10 x 1

100 x 10 x 1

120 x 10 x 1

These might be called rack shrugs, I can't remember. It's a partial hang clean anyway. I used straps on these - my grip was rooted and my hands were near raw from last night's static holds.

2b. DB Oblique Side Bends

10 x 12 x 1

16 x 12 x 1

22 x 12 x 1

First oblique work ever. I'm going to have to do some reading on these.

2c. Good Mornings

20 x 8 x 1

40 x 8 x 1

60 x 6 x 1

First time doing GMs, going have to do some reading on these too.

3. Shoulder Press

11 x 12 x 1

16 x 10 x 1

22 x 8 x 1

26.5 x 6 x 3

4a. Cable Internal Rotation

22.5 x 12 x 3

4b. Cable External Rotation

9 x 12 x 3

Other notes: Pretty much just a light transitional workout into my next program so there's no hitches next week. Got to do some reading and iron out my oblique work and Good Mornings. Also just testing my speed of the low box on various weights (it's pretty slow...). I'm pretty excited about starting speed work, today has revealed to me that I have a lot of room for improvement. Could lead to insane gains over the next few months. :think:

... :pray:

[Old Bull]

I'm going to use vertical jump as a measure of my speed increase from the dynamic days.

Just tested it then, I got 38.7cm, which is apparently seriously shocking.

So there's a lot of room to improve on.

MZ,

Here is a calendar of PL events that are coming up for 2007. Not much till November, December. It is the main Competition part of the year for PLs.

http://www.powerhousegym.co.nz/news_events.htm

OB 8)

Cheers, mate. If I go to one it'll be the Powerhouse Open. Just got family in Wellington I can stay with and friends I can catch up with.

MZ

I will send you a flyer about a month out from the comp.

Stay Strong

OB 8)

[Mike Zero]

Day 55: Monday 09/07/2007

Deadlifts

60 x 5 x 1

100 x 5 x 1

140 x 3 x 1

170 x 3 x 1 PR (previous PR: 160)

172.5 x 3 x 1 PR

175 x 3 x 1 PR

185 x 1 x 4

Haven't done 3 rep deads for a while, which is why the PRs are so big.

Other notes: This workout took almost 2 hours... Training partner was back for the first time in a few weeks so there was a bit too much chatting and no time for assistance work. Felt a bit tired anyway.

So yeah, I'm pretty sure I'll go to the Powerhouse Open. So being bored during the holidays and all I made a modified version of the Korte 3 x 3 Power Cycle. Only a 4 week version without the conditioning phase. Just becuase I don't want to commit too much of my off season time to a smaller scale meet.

The attachment is the spreadsheet I made out.

Cells A7, B7 and C7 is where you stick in your maxes.

Other work I'd do is some upper back and triceps.

4 Week Power Cycle2.xls

[jono]

nice work on the D/L's :grin: :twisted:

[Old Bull]

nice work on the D/L's :grin: :twisted:

Hey Jono,

Hows the Health and The big A hope everything is on the up.

Stay Strong

OB 8)

[poos_n_wees]

Day 52: Wednesday 04/07/2007

Squats

100 x 5 x 1

140 x 3 x 1

160 x 3 x 1

*added centurion squat suit*

160 x 2 x 1 (not parallel)

170 x 2 x 1 (hit parallel on second rep)

180 x 1 x 1

200 x 1 x 1

210 x 0 x 1 (not quite deep enough, foot came of the ground because balance was lost)

210 x 1 x 1 Unofficial New Zealand Record!

Form wasn't perfect but it would've been legal as I'm still finding the grove of my suit. But what can I say? I'm f*king stoaked! Flew up as well. And bonus! Got it on film! Video will be up very shortly, watch this thread!

Exclaimation mark!

Holy crappola Mike.. thats awesome :shock: :shock:

You should definitely look into competing!

[Mike Zero]

nice work on the D/L's :grin: :twisted:

Cheers man.

Holy crappola Mike.. thats awesome :shock: :shock:

You should definitely look into competing!

Thanks, PNW.

Good to see your journal bumped, too.

[Mike Zero]

Day 56: Tuesday 10/07/2007

1. Bench Press

50 x 9 x 2

60 x 7 x 1

70 x 5 x 1

80 x 3 x 1

82.5 x 3 x 1

85 x 3 x 1 PR (previous PR: 82.5)

87.5 x 3 x 1 PR

90 x 2 x 1 (near missed third rep)

92.5 x 1 x 1

95 x 0 x 2

92.5 x 0 x 1

92.5 came up easy so I put on 95 and screwed my workout. Nah, still would've done some good, only near misses. 92.5 was TERRIBLE form. Lol, fatigued.

2a. Close Grip Bench Press

75 x 5 x 1

70 x 4, 3, 1

Lighter weight next time, underestimated how much this superset would kill my tris.

2b. Tricep Pressdown

67 x 8 x 4

Just light but gave my tris 0 rest.

3. Chin Ups

93 x 5 x 1

103 x 2 x 2

4a. D-Curls

40 x 6, 5, 4

4b. Lateral Raise

11 x 10

16 x 8, 5, 4

Under estimated how much this superset would kill me as well.

Other notes: Sheesh, that volume killed me. Lighter weights and more reps next time.

[jono]

nice work on the D/L's :grin: :twisted:

Hey Jono,

Hows the Health and The big A hope everything is on the up.

Stay Strong

OB 8)

Hey man,

I am feeling really healthy right now. Things are going well up here job wise and also home wise.

How are things going down there?

[poos_n_wees]

1. Bench Press

50 x 9 x 2

60 x 7 x 1

70 x 5 x 1

80 x 3 x 1

82.5 x 3 x 1

85 x 3 x 1 PR (previous PR: 82.5)

87.5 x 3 x 1 PR

[AK]

Mike... how long you have, to hit a 600 total?