Mike goes to the OC

[Oros]

Looking strong in the squats........but when you goin to start working on the bench presses.

When I began training way back when Lee Haney was king, and Cory Everson was yummy, my trainer drummed the following bench mark weight ratios into my head as achievable targets for developing physical mass in good proportion.

Using your BODY WEIGHT as reference. Goals to work toward are:

Deadlifts: BW x 225% on barbell for 2 full reps

Squats: BW x 200% on barbell for 2 full reps

Flat BB press: BW x 170% on barbell for 2 full reps

Clean & press: BW x 125% on barbell for 2 full reps

BB curls: BW x 70% on barbell for 2 full reps

These were not even considered close for serious power lifting or weight lifting ratios, but rather the general potential that the male body is capable of achieving.

Whether these hold true for todays training stratergies, I don't know, but they're still goals I keep pushing toward.

You've pretty much nailed the squats...........you gonna work on the rest?

[Mike Zero]

Oh I work hard on the bench press, it just sucks at getting places. Hopefully this program will kick it into action, hoping for 110 when I come off it. Yeah I have that squat, I also have the deadlift. Bench, nowhere near. BB Curls, not too far away (although I don't really care for curls). Clean & Press - I can probably get 100% BW for one rep. But I don't train it, it'd be cool to I reckon and I want to but it's hard to fit in to my program, at least this year anyway.

But yeah I've got my own goals, I want to total 720kgs by the end of next year (280 squat, 280 deadlift, 160 bench, not raw).

Thanks for stopping by.

[Mike Zero]

Entry #100: Saturday 08/09/2007

Cardio - Beep Test

Scored 9.1

Shykes I'm unfit! Got to get that cardio conditioning up...

Entry #100... Cardio? Signs of things to come? :think:

Sure as hell hope not.

I'll go for 9.4 on tuesday.

[Mike Zero]

Entry #101: Sunday 09/09/2007

1. Bench Press

40 x 9

60 x 7

82.5 x 5 x 7

Notes:

Rank as workout. Nursing a shitty hangover and felt sick throughout. My legs are sore from yesterday's cardio. I hope those two things don't effect my squat max out tomorrow.

[Mike Zero]

Entry #102: Monday 10/09/2007

1. Squats

60 x 8 x 2

100 x 5

140 x 3

160 x 1

180 x 1

200 x 1 PR (previous PR: 192.5)

*added Titan Centurion*

180 x 1

200 x 1

220 x 1 PR (previous PR: 210)

Notes:

I called it a night after for suitless squats after 200kg, not feeling the best, let's just say I've had to have a bucket in close proximity all day... :puke: So didn't want to push it too hard. 200 was deep as too.

Got into my suit and did some recording for form work. Still got to work on sitting back more in it. But then again, my whole form was off tonight because of the sickness. So probably not the best night to do form work.

Pretty happy about those PR's, but happier that I know I have another 10kgs in me in a better night.

I'll put a video up of tonight's stuff soon.

[Mike Zero]

[big MAC]

Very nice 220kg! The 200kg raw was good too. Can't fault you on depth at all. Looks like you even went deeper with the suit on. Keep it up, hopefully you'll hit a 250kg squat soon.

[Mike Zero]

Very nice 220kg! The 200kg raw was good too. Can't fault you on depth at all. Looks like you even went deeper with the suit on. Keep it up, hopefully you'll hit a 250kg squat soon.

Thanks mate and yeah I hope so.

Edit: Woooo, post number 500.

[Mike Zero]

Entry #103: Tuesday 11/09/2007

1. Bench Press

40 x 10

60 x 6

87.5 x 4 x 8

Notes:

Died after the 6th set and had to do the last two in blocks (3-1 and 2-1-1).

Cardio isn't going to plan, didn't feel up to it today, tomorrow I'll have league training and the next day I'll have a massive deadlift session and might do some afterwards but I might be deadlifted off my feet.

[Mike Zero]

Entry #104: Thursday 13/09/2007

1. Deadlifts

60 x 5 x 2

100 x 5

140 x 3

180 x 3 PR (09/07 PR: 175 x 3)

Nice and easy PR just to get back into the groove of deadlifting. I usually need a session do it but I haven't done conventional deadlifts in 5 weeks (and raw in 6 weeks) so it might take more than one to get back into things. Never the less I'll go for a new max next wednesday anyway.

2. Sumo Deadlifts

100 x 5

140 x 3

170 x 3 PR (08/08 PR: 165 x 3)

On a better day I'm good for 180. Still feeling like crap. Still only the second time pulling sumo (not including that really really light stuff coming back from my back injury).

3. Good Mornings

60 x 5 x 2

80 x 5

First time doing these, just working on form.

4. Chin Ups

60 x 8

BW x 8 PR

Finally. Almost got 9 too.

Other notes:

I'll get back into Smolov Jr. for bench tomorrow if I'm up to it. Wasn't good for it last night, went to league training yesterday even though I was feeling terrible (had to go, it was the first one and everything) and got home and crashed.

Good workout on paper (3 PRs) but feeling like crap. And they're not very big PRs considering I just came off smolov but big anyway.

[Mike Zero]

Here's the 180 x 3 from today:

I'll deadlift in my chucks from now on, my balance was terrible because of the slippage I was getting from my socks.

[poos_n_wees]

Nice! You made that look easy! :shock: And good stuff on the sumo deads PR :nod: (and getting past your chins plateau!!)

[Mike Zero]

Entry #105: Friday 14/09/2007

1. Bench Press

40 x 10

60 x 8

80 x 3

92.5 x 3 x 5

90 x 3 x 5

Had to get assistance on the last rep of the of the 5th working set. So I put the weight down for the last 5. Got a bit of assistance on the last 2 or 3 as well. 92.5 x 3 is a new PR by the way. So not all that bad.

2. Close Grip Bench Press

60 x 8

70 x 8

Triceps were fried so cut it short. I want to just keep my conditioning, not hammer them.

Other notes:

10 linear sets is boring...

[Mike Zero]

Nice! You made that look easy! :shock: And good stuff on the sumo deads PR :nod: (and getting past your chins plateau!!)

Cheers PnW :grin:

[Mike Zero]

Entry #106: Sunday 18/09/2007

1. Bench Press

40 x 10

60 x 6

80 x 6 x 6

2. Bent Over Rows

60 x 6

70 x 6

80 x 6

Last rep was a bit cheated.

Other notes:

Warriors lost... :cry:

[2guns]

Warriors lost...

i havent been following it this year (no change to all the other years) but they made it quite far this year..

did they finally get some brains in that team? or not...

[Mike Zero]

Warriors lost...

i havent been following it this year (no change to all the other years) but they made it quite far this year..

did they finally get some brains in that team? or not...

Yeah they got some brains a couple of years ago through Price, still a few brain explosions though... :pfft:

[Mike Zero]

Entry #107: Monday 19/09/2007

1. Squats

60 x 8

100 x 5

140 x 3

180 x 1

205 x 1 PR (last monday's PR: 200)

Normal spotter wasn't there so grabbed a random dude and had to bark instructions at him while I was under the bar and about to go down... Threw me way off but I'm grateful for his help and everything though. You'll see in the video (which'll be up soon).

2. Pause Squats

100 x 5

120 x 5 x 2

First time doing these, shit they take it out of you. Done completely raw (no wraps/belt).

3. Speed Low Box Squats

100 x 2 x 8

4. Natural GHR

BW - 20 x 6

BW - 10 x 2

Just giving these a try, I'm really weak on them.

Other notes:

Pretty solid workout, tried out some new exercises.

I was going to get into my suit again but didn't realise my training partner was in Christchurch so had a change of plans. Video of the squat'll be up real soon.

Oh yeah and 205 means I got 12.5kgs out of the 3 weeks of smolov, I also got a bit more depth as well I think. Pretty damn good.

Oh yeah #2: weighed in at 93.5.

[Mike Zero]

Spotter didn't touch me (during the lift anyway). Real grinder, only just got through my sticking point.

[Mike Zero]

And last thing for tonight. This is the squat peaking cycle I'll be starting in a few weeks for the meet in december. Tonights squat of 205 in belt/wraps puts the projected max at 242.5 in my suit. Which I will be very happy about if it comes off. Sort of projects my total to be around 610 by then, which is fantastic.

Very excited.

Squat peaking.xls

[The Legend Killer]

Congrats on the squat PB.

[Mike Zero]

Congrats on the squat PB.

Cheers Shannon.

[Mike Zero]

Entry #108: Tuesday 20/09/2007

1. Bench Press

40 x 10

60 x 6

85 x 5 x 7

Notes:

Still very boring. Got the chance to do back stretches in between sets though, it's feeling a bit tight.

Maxing Deadlift tomorrow!!!

[Mike Zero]

Entry #109: Wednesday 21/08/2007

1. Deadlift (Titan Centurion Suit/Belt)

60 x 3

100 x 3

140 x 3

180 x 1

220 x 1 PR (01/08 PR: 215)

225 x 1 PR

230 x 0

Mean PR. Slightly hitched 220 for some reason, but got 225 cleanly. I reckon I could've pulled 230 if I had gone straight for it, I was in my suit for too long and when I tried to pull some weight I felt like I was going to spew and that held me back mentally. Oh and btw, the national record standard in my weight/age class is 222.5. So pretty happy to get that deadlift down as well.

Video up soon!

2. Semi-Sumo Deadlift (Belt)

100 x 5

140 x 3

160 x 3

180 x 1

Interesting... First time using this stance, sort of an Ed Coan style stance. The 160 triple was way too easy that I felt like I could triple 200. Put 180 on and I geuss I hit my deadlifting wall for the night, that rep was a grinder so I put it down. I'm going to give this stance a good go, I think it might be the one for me. I'll get more out of my suit on it than Conventional as well.

3. Chin Ups

60 x 8

BW x 6

BW + 5 x 6

I guzzled a lot of water tonight so my BW was very high. I weighed myself at the gym last night and I was 93.5, tonight I was 96. No failure on these tonight either.

Other notes:

Mint workout. Happy as about the deadlift. Much bigger things to come in the near future.

[Mike Zero]

Eek, been having trouble connecting to NZBB, sorry for the delay.

Edit: bah, having some troubles... hope this post goes through

Edit #2: yay, it did