Mike goes to the OC

[ExpensiveUrine]

How are you planning to balance PL loads and League?

I would probably just eat and train 'til I'm about 93-94kg then come down under 90 for december meet. But then again, I don't know what's more important to you at the moment, League or PL.

[Mike Zero]

How are you planning to balance PL loads and League?

I would probably just eat and train 'til I'm about 93-94kg then come down under 90 for december meet. But then again, I don't know what's more important to you at the moment, League or PL.

Powerlifting. Definately.

But I need to lose weight for the meet, weight loss will go well with getting fit, which'll go well with league. The league thing isn't very major, it'll be half-casual/just giving it a go sort of thing (but I still want to be the best at it ) so ir won't be that much of a load. Once I find out the training/game scheduel I'll weigh everything up.

And I just don't want to end up in a mad rush to lose 3kgs a few weeks out from the meet or something to lose weight.

[ExpensiveUrine]

How are you planning to balance PL loads and League?

I would probably just eat and train 'til I'm about 93-94kg then come down under 90 for december meet. But then again, I don't know what's more important to you at the moment, League or PL.

Powerlifting. Definately.

But I need to lose weight for the meet, weight loss will go well with getting fit, which'll go well with league. The league thing isn't very major, it'll be half-casual/just giving it a go sort of thing (but I still want to be the best at it ) so ir won't be that much of a load. Once I find out the training/game scheduel I'll weigh everything up.

And I just don't want to end up in a mad rush to lose 3kgs a few weeks out from the meet or something to lose weight.

Mike, I wasn't trying to emphasize long term weight loss for the comp. I was thinking water weight which can be easily lost without affecting much of your performance (depends on how much you want to lose though and how....) at the competition.

[Mike Zero]

Right. I didn't even consider that. It should be easy then.

I still expect to lose some weight with cardio training (whether ir be GPP or sprints).

[Mike Zero]

Day 71: Friday 03/08/2007

1. Speed Bench Press

40 x 3 x 1

50 x 3 x 10

2. DB Hammer Press

28 x 8, 6, 4, 4

3. T-Bar Rows

2 plates x 6

3 plates x 6

3 1/8 plates x 6

3 2/8 plates x 6

3 3/8 plates x 4

Left teres major was feeling a little tight.

4. D-Curl

35 x 8 x 1

40 x 8 x 1

41 x 8 x 1 PR

Other notes: Feeling a little flat this workout because I fell asleep for a couple of hours in the afternoon.

[Mike Zero]

Day 72: Saturday 04/08/2007

1. Speed Low Box Squat

60 x 5 x 2

80 x 2 x 10

2. Straight Leg Deadlift

60 x 8 x 1

100 x 8 x 1

120 x 8 x 3

Mean pump.

3. Power Shrugs

120 x 12 x 1

140 x 12 x 2

Loving these for general explosiveness.

4. DB Obilque Side Bends

28 x 8 x 3

Other notes: Bloody rain, felt like going home to sit on the couch and watch TV midway through the SLDs but stuck at it. Good workout.

[Mike Zero]

Day 73: Sunday 05/08/2007

1. Military Press

20 x 12 x 2

40 x 8 x 1

47.5 x 5 x 1

55 x 5 x 1

57.5 x 5 x 1 PR (29/07 PR: 55 x 5)

60 x 4 x 1

2a. Cable Internal Rotation

18 x 12 x 1

27 x 12 x 3

2b. Cable External Rotation

9 x 12 x 1

13.5 x 8 x 3

Notes: Liking Military Press, was pleased with the jump from last week.

Obliques and Hams are sore as today.

And I forgot to mention yesterday but I did some recording of my box squats to see how fast I was with 80, a lot faster than I had thought, the sets were only a little over 2.0 seconds. I'll go back to 85 again.

[Mike Zero]

:cry: Seriously bad news...

Powerhouse Open is on december 1st... Which just happens to be the same date I have an end of year calculus exam. So I can't make it.

[poos_n_wees]

OMG its the Math Gods killing all joy in the world yet again

Are there any other comps in your area near the end of the year?

[Mike Zero]

I know!

And nah, no comps in my direct area ever.

I geuss my debut has got to be postponed until next year.

[Mike Zero]

Day 74: Tuesday 07/08/2007

1. Incline Bench Press (warm up)

20 x 15 x 2

2. Bench Press

50 x 9 x 1

60 x 7 x 1

70 x 5 x 1

80 x 3 x 1

90 x 1 x 1

100 x 1 x 1

102.5 x 0 x 2

90 x 1 x 2

Tucked elbows for the first time ever today (silly me never realised the different form until recently), felt alright and was glad to be able to hit 100 like that. Hopefully I'll make better progress with the new form.

3. Close Grip Bench Press

60 x 5 x 1

70 x 5 x 1

77.5 x 4 x 1

4. Tricep Pressdown (Rope)

45 x 8 x 1

59 x 8 x 1

72.5 x 8 x 1

5. T-Bar Row

2 plates x 8 x 2

3.25 plates x 6, 6, 4

6. Lateral Raise

13.5 x 8 x 1

16 x 8 x 3

Other notes: Gutted about the date clash. I'll go to the first meet I can next year. I geuss I'll run the Coan/Phillipi 11 week deadlift program after I finish Smolov instead now. I hear it's for at least 20kg and sometimes an insane amount more.

[Mike Zero]

Day 75: Wednesday 08/08/2007

Squats (Belt, Wraps)

20 x 10 x 1

60 x 8 x 1

100 x 6 x 1

140 x 3 x 1

160 x 1 x 1

170 x 1 x 1

180 x 1 x 1

190 x 1 x 1

195 x 0 x 1 (near miss)

Almost got through my sticking point.

Sumo Deadlifts

60 x 8 x 1

100 x 6 x 1

140 x 3 x 1

150 x 3 x 1

160 x 3 x 1

165 x 3 x 1

170 x 2 x 1

This is my first proper sumo workout. Enjoyed it too. I like the feel of these, I'll throw them in now and again and see if I'm better suited to them.

Other notes:

Good workout. I'll take 192.5 as my max for Smolov. I've attached the cycle as an Excel file. Have a looksie if ya want.

smolov squat cycle.xls

[Old Bull]

MZ,

Go Hard on the Smolov Squat Cycle

Stay Focused

OB

Here's Something to Read from The House.

POWERHOUSE GYM

God of Squat

As I approached the throne of the great God of Squat My legs began to tremble and my face grew hot I knew he was a difficult God to please And that before him all must bend their knees

I quivered and I shook as I stood before the throne For by his mighty power many weak legs had grown His penetrating gaze was almost more than I could bear So I bowed my head in a brief and silent prayer

The bar in his hands held many a blackened plate Poised as if to crush me with their awesome weight Slowly I approached as if this act would be my last In my head I saw visions of memories from the past

As scenes from my life flashed within my mind I realized that this God was neither benevolent nor kind His purpose was to torture and inflict terrible pain His excuse was that without these, there would be no gain

As the great God of Squat placed the bar upon my back My muscles began to twitch and my joints began to crack "Bow down before me!" he screamed inside my head As he laid his hand upon me I wished that I was dead

I screamed and cursed and pushed with all my might Until my heart was pounding and my face turned white My head was throbbing as stars burst inside my skull My vision grew dimmer and my senses began to dull

No longer could I stand to bear this evil abuse As slippery with sweat my grip began to loose The bar refused to budge no matter how I tried As I plunged to the depths and in agony I cried

As I staggered away from within his clutching grasp My head was reeling and my breath came in a gasp The heaving of my stomach could no longer be restrained As I spewed upon the ground the contents that remained

Little did I realize that he hadn't finished with me yet As I gazed into his eyes he beckoned me for another set It was there upon the floor that I knew at once within

That never again would I be able to live a life of sin

OB

8)

[Destruction]

Woah dude! You're going well! Hope you reach your goal.

[Old Bull]

:cry: Seriously bad news...

Powerhouse Open is on december 1st... Which just happens to be the same date I have an end of year calculus exam. So I can't make it.

There could be a change to that date MZ,

There are a few of us CD lifters who have a annual comp at the end of the year with our Aussie Lifters it is called the Bledisbro. We hold it each year over there following over here. We had it at the Oceanias last year so this year it was to be at the Commonwealths, but there might not be enough lifters qualifying and ranked in NZ and OZ. So some extra Aussie lifters are thinking of coming across to support and do the Bledisbro.

Powerhouse Open Dec 1st (Will Change)

Commonwealth Champs 7-8-9th December.

Combined Bledsibro PH Open 13th December

You will still be able to compete, stay tuned.

If the Powerhouse Open and Bledisbro, is to big numbers wise then the Bledisbro will follow after the Commonwealths, and the PH Open will stay the same date so you can enter the Bledisbro either way you will be competing.

OB 8)

[Mike Zero]

:grin:

Awesome, cheers OB.

Woah dude! You're going well! Hope you reach your goal.

Thanks dude.

[Mike Zero]

OB,

Now that it's very likely that I'll come up again, a couple of queries. Sorry if I'm asking the wrong person.

1. How do a register for CDs?

2. Would if be possible to sort out a drug test while I'm up? (because of that 6 month period thing - again, sorry if I'm asking the wrong person)

Cheers.

[Old Bull]

OB,

Now that it's very likely that I'll come up again, a couple of queries. Sorry if I'm asking the wrong person.

1. How do a register for CDs?

2. Would if be possible to sort out a drug test while I'm up? (because of that 6 month period thing - again, sorry if I'm asking the wrong person)

Cheers.

Hi MZ,

I am the Secretary for Central Districts Powerlifting Association CDPA.

Drug tests are around $500.00 and you cannot ask for one. You have to be on the drug register for 6 months. In that time you can be randomly tested that's how it works. If you wanted to break National Records at the CD Champs in April then you would have to join by September, if you are aiming for the Nationals then January February is good.

You only have to be registered for 6 months prior to the competition you are aiming for to have a record recognised.

PM me you email address and I will send you the forms.

OB 8)

[Mike Zero]

I am the Secretary for Central Districts Powerlifting Association CDPA.

Was hoping you'd say something like that. :pfft:

Drug tests are around $500.00 and you cannot ask for one. You have to be on the drug register for 6 months. In that time you can be randomly tested that's how it works. If you wanted to break National Records at the CD Champs in April then you would have to join by September, if you are aiming for the Nationals then January February is good.

You only have to be registered for 6 months prior to the competition you are aiming for to have a record recognised.

The earlier the better. :nod:

PM me you email address and I will send you the forms.

OB 8)

PM'd, cheers.

[Mike Zero]

Day 76: Friday 10/08/2007

1. Incline Bench Press (warm up)

20 x 15 x 2

I just do this as a warm up when I'm waiting on the flat bench.

2. Speed Bench Press

40 x 3 x 1

50 x 3 x 8

3. Close Grip Bench Press

60 x 8 x 1

75 x 3 x 1

80 x 3 x 1

82.5 x 3 x 1 PR (06/07 PR: 80 x 3)

85 x 2 x 1

4. Tricep Pressdown

65 x 8 x 1

79 x 8 x 1

93 x 8 x 1

5. T-Bar Row

2 plates x 8 x 1

3 plates x 6 x 3

Didn't go until failure, still a bit tired from these on Tuesday.

6. Lateral Raise

13.5 x 8 x 1

16 x 8 x 3

Other notes:

Decent workout.

3 sleeps until hell.

Can't wait. :grin:

[Mike Zero]

Day 77: Saturday 11/08/2007

1. Speed Low Box Squats

60 x 8 x 2

85 x 2 x 10

Felt fast.

2. Bench to Bench Jumps

4 x 3

Didn't like these.

3. Power Shrugs

60 x 10 x 1

100 x 8 x 1

140 x 6 x 3

4a. Obique Side Bends

28 x 12 x 3

4b. DB Wrist Curl

6 x 20 x 4

Hurt my wrist last night doing those lat raises. Nothing serious but this is just a bit of rehab.

Other notes:

Skipped out on the posterior chain work today because my hammies usually sting for days after I want to be as fresh as possible for smolov.

[Mike Zero]

Day 78: Monday 13/08/2007

1. Bench Press

60 x 8 x 1

70 x 8 x 1

75 x 8 x 1

80 x 5 x 1

85 x 4 x 1

Sub'd speed for rep today to work on form with tucking the elbows. Hard to work on form for high reps on this as I'm hitting lower down my torso and have to keep some air in my gut. No spot today either.

2. Close Grip Bench Press

60 x 8 x 1

70 x 8, 6, 6

Again - no spot.

3. Bent Over Rows

20 x 12 x 1

40 x 12 x 1

60 x 8 x 1

65 x 8 x 1

70 x 8 x 1

75 x 5 x 1

First time doing these (not including "I'll tag a couple of sets of 60 on the back of some chin ups"). Like these but nowhere near as much as T-Bar Rows. Have to learn to love them though as when I do Coan/Phillipi I'll follow it religiously and do these pretty much every week for a few months.

4. Dips

93.5 x 8, 6, 5

First time doing these. Like em.

Other notes:

Good workout - took ~45 mins.

Tried to do some curls on the end but my biceps were buggered already.

Avoided the lat raises because I didn't want to aggrevate my wrist.

[Mike Zero]

Day 79: Tuesday 14/08/2007

1. Squats

60 x 9 x 1

100 x 9 x 1

135 x 9 x 4

HATE high rep squats... Got through these pretty easily, but still made me feel like shit! :evil:

2. 10 Second Static Holds

100 x 1

140 x 1

160 x 3

3. Dumbbell Wrist Curls

6 x 15 x 1

11 x 12 x 1

13.5 x 12 x 1

16 x 10 x 1

Other notes:

First smolov session. Haven't done high reps for a couple of months so the legs are going to hurt tomorrow. On Wednesday I'm doing 145 x 7 x 5.

[Mike Zero]

Day 80: Wednesday 15/08/2007

1. Military Press

20 x 12 x 1

40 x 8 x 1

50 x 5 x 1

60 x 4 x 1

Still fatigued from monday's bench.

2. Underhand Pulldowns

50 x 8 x 1

60 x 8 x 1

80 x 8 x 1

90 x 5 x 1

I don't even know why I did these... Coz I felt like it I geuss.

3a. Cable Internal Rotation

18 x 12 x 1

27 x 12 x 2

31.5 x 12 x 1

Upped the weight on the last set. Still easy but I don't want to go to intense on these so I'll keep it there until I'm very comfortable with the load again.

3b. Cable External Rotation

9 x 12 x 1

13.5 x 12 x 3

Upped the reps.

Other notes:

I should've really done some high rep squats before diving into smolov. My legs are killing me today.

3rd of 21 training days in a row.

[Mike Zero]

Day 81: Thursday 16/08/2007

1. Squats

60 x 12 x 2

100 x 7 x 1

145 x 7 x 5

...

2. Dumbbell Oblique Side Bends

28 x 12 x 3

Other notes:

I went into this workout with the legs sore as hell. Workout was feckin hard too. I can't believe it's still only early days! :shock: