Mike goes to the OC

[Mike Zero]

Entry #137: Tuesday 30/10/2007

1. Bench Press (in Titan Fury shirt)

80 x 2

100 x 1

120 x miss

120 x miss

100 x 3

I was getting almost zero support on the left side because the seem was too low, 120 flew up but I just couldn't lock it out on my left side because my tris were pre-exhausted. I have a lot of work do to with my shirt. My st up is mud with it on. I also need a smaller belt that'll lock it down hard, it was coming up on my throat and pretty much strangling me... So a few issues.

I'm also going to start some board work next week.

2. Close Grip Bench Press

60 x 8

85 x 3 PR

90 x 3 PR

95 x 2

95 didn't feel right on my shoulder, put it down before I did any damage.

3. Dumbbell Lateral Raises

11's x 8

16's x 8 x 2

Sort of solved my wrist problem on these, used my wraps. Still hurt a bit though.

4. Pull Ups

60 x 8

BW x 7 PR

5. Hammer Grip Wrist Curls

11's x 20

Other notes:

Not much else to say. Benching should be good next time round. I'll try my shirt again and try and get that left seem higher. Looking forward to hitting up the board presses.

I'm thinking of getting a Metal Deadlifter, anyone know of a supplier or something?

Starting my fat loss next weekend.

[Mike Zero]

Entry #138: Wednesday 31/10/2007

1. Squats

60 x 8

100 x 5

140 x 3

180 x 3 x 2

Notes:

Workout from ages back, only posted it now because I have been sick and posting up this shitty entry only reminded me. Shitty because of the sickness, squats were weak, high and form was off. Ended up having tummy virus or something which only really started to clear yesterday (sunday). Tried to go in and do deadlifts last night but couldn't, so I did them today.

[Mike Zero]

Entry #139: Monday 05/11/2007

1. Deadlifts (in Titan Centurion suit)

60 x 5

100 x 3

140 x 2

180 x 1

192.5 x 3 *straps up* PR

2. Speed Deadlifts

155 x 3 x 3

3. Power Shrugs

100 x 5

140 x 5 x 3

4. Romainian Deadlifts

145 x 5 x 3 PR

5. Bent Over Rows

75 x 5 x 3

Notes:

Cut volume today as I'm still a little off.

Also cut calories a bit today by cleaning up my diet and having a brake from milk. Did a fair bit of running round today as well with an hour of Touch and an hour of B-ball.

I took my Cent into a talor today to get the straps tightened up but they couldn't do it... Said it was too thick or something and couldn't fit in the machine. I'll take it in to an upholstery place tomorrow and hope for better luck.

[Mike Zero]

Entry #140: Thursday 08/11/2007

1. Squats (in Titan Centurion)

60 x 5

100 x 5

140 x 3

*straps up*

180 x 1

220 x miss

220 x 1

*suit off*

140 x 8

Very disappointing, I was hoping for 240 tonight but had a lot of trouble with 220. My obliques (and core in general) are far too weak. It's hard to get it into your head that you can squat a weight if you can barely hold it steady. I got my straps tightened a fair bit and that didn't seem to give me any extra tension...

Next time I'll use a higher weight on the burn-out set, if I had the fitness I could almost go forever with that weight, but I don't, so I'll use 160 or something.

2. Pull Ups

60 x 8

BW x 8 PR

3. Cable Crunches

79 x 8

93 x 8

107 x 6

93 is heavy enough. ROM was lacking on 107.

4. Cable Reverse Side Bends

66 x 12 x 2

73 x 12

5. Thick Bar Side Bends

Woo, out of hard times comes intuition :pfft:, invented a new exercise!

Had a play around with these, top set was:

70 x 8

Which was probably a bit heavy.

Other notes:

Also played around with some Power Cleans and Hang Snatches.

I was going to get into my Shirt tomorrow for a bench but training partner is away, so I'll probably push it back to Saturday. But yeah, very disappointed about the squat.

[Mike Zero]

Entry #141: Friday 09/11/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

100 x 1

105 x 1

Ugh, wanted 3 of 105 and then 3 of a higher weight, but got stapled by the second rep!

2. 2 Board Bench Press

60 x 8

100 x 3 x 2

110 x 2

120 x miss (stapled)

Threw some boards together today, pretty pro. First time doing board work and it feels a bit different.

3. Close Grip Bench Press

80 x 8 x 2

4. Speed Bench Press (Paused)

60 x 3 x 6

5. Straight Arm Lateral Raises

8's x 8

11's x 8 x 2

Other notes:

Dumb diet finishes here. Two crappy workouts in a row is where I draw the line. I'll pick up some morning cardio when school ends but otherwise pretty much back to the seafood diet (although I'll avoid blatantly bad stuff), back to milk which I have missed terribly and back to PB by the bucket. This diet lasted a whole 5 days but I realise dropping it is the best thing to do. Sacrificing strength is an absolute no-no!!!

[Mike Zero]

Entry #142: Saturday 10/11/2007

1. Sled Drags

1 tyre x 50 steps x 2

2 tyre x 50 steps x 2

3 tyre x 50 steps x 4

Bagged some old tyres for free and went out and did some GPP work. Not bad at all. The feild was pretty busy though and everyone had something to say about towing tyres... Funny stuff... :roll:

2. Cable Crunches

79 x 8

93 x 8

100 x 8

107 x 8

3. Thick Bar Side Bends

40 x 10

60 x 10 x 2

Loving these.

4. High Pulley Woodchops

22.5 x 6

50 x 6

First time doing these, they didn't feel right.

5. Alternate Dumbbell Curls

11's x 8

22's x 8

Other notes:

Nice GPP/core session, it's what I need. First time too!

[Mike Zero]

Entry #143: Monday 12/11/2007

1. Deadlifts (in Titan Centurion)

60 x 5

100 x 3

140 x 1

*straps up*

180 x 1

200 x 1

215 x 2

Pretty easy, 227.5kg for a double next week which should be a fair challenge. It will be my first time pulling 500lbs too!

2. Power Shrugs

100 x 5

147.5 x 5 x 3

3. Romainian Deadlifts

150 x 5 x 3 PR

4. Bent Over Rows

60 x 5

80 x 5 x 3

5. Underhand Pulldowns

90 x 5 x 3

Easy, upping this next week.

6. Good Mornings

80 x 5

100 x 5

7. Cable Crunches

100 x 8 x 3

8. Cable Reverse Side Bends

72.5 x 12

Obliques were still sore.

Other notes:

Hopefully I'll get a shirt session in tomorrow, if my training partner turns up...

[Mike Zero]

Entry #144: Tuesday 13/11/2007

1. 2 Board Bench Press

40 x 12

60 x 6

80 x 3

90 x 3

100 x 3

110 x 3

120 x 0

Going for a single on 120, I don't know why I get stapled by this weight... But these were good today and form felt a lot better than my first go with the boards last week.

2. 3 Board Bench Press

80 x 5

100 x 5

110 x 3

115 x 1

Brought my grip in for these to about 3" outside my close grip. Didn't miss any of these, all of those rep ranges were the targets.

3. Tate Press

11's x 10

18.5's x 6 x 2

4. Tricep Pressdown

72.5 x 15

86 x 12

5. 'L'-Lateral Raises

11's x 10

16's x 10

22's x 8

Other notes:

Feeling a bit of a dull ache in my left shoulder so I threw in some light front raises and external rotations.

GPP/core session tomorrow - should be good.

[Mike Zero]

Entry #145: Wednesday 14/11/2007

1. Sled Drags

1 tyre x 40 steps x 2

2 tyre x 40 steps x 2

3 tyre x 40 steps x 2

Nice pump in the old glutes

2. Cable Crunches

93 x 8

107 x 8 x 3

In these first three dedicated core sessions, my abs have gotten a lot stronger!

3. Thickbar Briefcase Deadlifts

40 x 6

60 x 6

80 x 6

First time doing these and 80 was real hard on the grip, I can't hold much more at all at the moment.

4. Reverse Cable Side Bends

73 x 12

79 x 12

86 x 12

A lot stronger here too!

5. Barbell Farmer's Walks

45's x 20 steps

Bah! Tried these for the first time today. That set was good and easy on the grip and the legs. Tried to pick it up again and do another set to carry it back to where all the plates are to stick some more on and it was quite even and the crappy clips popped off.

6. Reverse Hypers

4.5 x 10

13 x 10

Niiiice. Figured out a way to do Reverse Hypers. Back extension frame + low pulley. I'm going to have to get someone to help me set these up if I want to do a bigger weight, as it's kind of akward to put the velcro attachment around my ankles (as it has very little slack and barely fits around them) while standing in front of the frame. Thinking back I could put the thing around my ankles and THEN attach it to the cable...

Other notes:

Too much talk tonight, nothing else to say really. Hitting up the High Box on Friday, looking forward to it.

[Mike Zero]

Entry #146: Friday 16/11/2007

1. Squats (in Titan Centurion suit)

60 x 5

100 x 5

140 x 1

*straps up*

180 x 1

200 x 3 PR

Pretty good squatting today. Two points; 1) Walkout was crap, but it'll come when I get used to heavier weights and 2) The third rep was a bit high, but if I had gone any lower I would've fainted, seriously. Last time I do more than a triple in my suit. Blood pressure was so high I couldn't even think straight. Couldn't work out how to get my wraps off and TP had to do them for me. :shock:

2. High Box Squats (in Titan Centurion suit - straps down for all sets)

140 x 3

180 x 3

200 x 3

220 x 3

240 x 3

These went good, very hard to walkout with the heavier weights but it'll come as well.

3. Pull Ups

60 x 6 x 2

BW x 6 x 3

4. Zercher Squats

40 x 5

60 x 5

80 x 5

First time doing these, speed weight. Tried 100 but lost it due to balance.

Other notes:

DE Bench tomorrow, I'll spend the rest of my day studying for my Chem exam on monday so I might not post it up for a while. Here's the vid from today including the 200 x 3 Squat and 240 x 3 High Box:

[Small]

lv how u do it all in chucktaylors :grin:

[ohjoshua]

nice

[Mike Zero]

lv how u do it all in chucktaylors :grin:

nice

Thanks for the comments

Chucks rule

[Mike Zero]

Entry #147: Saturday 17/11/2007

1. Speed Bench Press - Paused

55 x 3 x 3

60 x 3 x 3

65 x 3 x 3

Used three different grips with each weight: inch in, standard, inch out - in that order.

2. Push Press

40 x 3

60 x 3

70 x 3

75 x 2

Really my first time doing these, I'm going to use them to help with my lockout on bench. Just missed the third rep at 75.

3. Tate Press

11's x 10

16's x 10 x 2

4. 'L' Lateral Raises

11 x 8

22 x 8 x 2

5. Cable Crunches

86 x 8

107 x 8 x 3

6. Thick Bar Side Bends

40 x 8

65 x 8 x 2

Other notes:

Quickish workout. Back to the f'ing study now...

[Mike Zero]

Entry #148: Monday 19/11/2007

1. Deadlifts (in Titan Centurion suit)

60 x 5

100 x 3

140 x 1

*straps up*

180 x 1

200 x 1

227.5 x 1 PR

Not as bad as it looks on paper. Suit really messed with me tonight. The first rep I broke it off the floor, past my knees and just before lockout I lost my balance and came forward in turn losing the weight on the floor. Decided to continue with the second rep. Broke it off the floor (my usual sticking point), got it just past the knee and felt my back curving so I put it down. I'm pretty happy about it, if I had another chance I know I would've got it. But I'm not too disappointed. Next week is where it counts, a single of 235. Batteries died on my camera as well, so no vid.

2. Speed Deadlifts (in Titan Centurion suit - straps down)

167.5 x 3 x 3

Soooo fast, came up effortlessly.

3. Power Shrugs

100 x 5

157.5 x 5 x 2

A little slow so I won't up the weight next week like the program says.

4. Romainian Deadlift

150 x 5 x 2

5. Bent Over Rows

60 x 5

80 x 5 x 2

6. Underhand Pulldowns

95 x 5 x 2

7. Good Mornings

80 x 5 x 2

Quite fatigued by this point so I kept the weight at 80.

8. Cable Crunches

86 x 8

107 x 8 x 2

9. Dumbbell Side Bends

22.5's x 8

32.5's x 8

42.5's x 8

Other notes:

Pretty decent workout. I got through the assistance in no time at all.

Chemistry exam went better than expected today as well. I don't really give a shit about Chemistry but still good to get the marks (I hope). I have Calculus on Thursday and then it's smooth sailing.

I really want to try and get into my shirt tomorrow.

Edit: Got new batteries in my camera and watched it, I did lock out that first rep, just didn't hold it. I'll count it is a PR. 500lbs

[Deburgh]

Congratz on PB

What you going to do at Canty Uni next year?

[Mike Zero]

Congratz on PB

What you going to do at Canty Uni next year?

Thanks, LD.

I'm doing Engineering with Computer Science, so that'll lead to either Computer or Electrical Engineering.

[Deburgh]

All good brains with muscle

[Mike Zero]

All good brains with muscle

LOL! :pfft:

[Mike Zero]

Entry #149: Tuesday 20/11/2007

1. 2 Board Bench Press

55 x 3

70 x 3

85 x 3

100 x 3

115 x 3 PR

2. 3 Board Bench Press

90 x 3

105 x 3

120 x 3

First time doing these with my normal grip, so can't count it as a PR.

3. 4 Board Bench Press

100 x 3

120 x 3

130 x 3

Easy to push, just getting used to heavier weights.

4. Bench Press

85 x 8

Rep-out, just maintaining my grove for raw benching.

5. 'L'-Lateral Raises

11's x 15

16's x 15 x 2

6. Tate Press

11's x 8

18.5's x 6 x 2

7. Tricep Pressdown

79 x 15 x 2

Other notes:

Nice session, I want to get into my suit on thursday for a heavy double or two but my training partner won't be available so I dunno if it'll be possible.

[Mike Zero]

Here's that 2 board PR from yesterday:

[Mike Zero]

Entry #150: Friday 23/11/2007

1. Squats (in Titan Centurion suit)

1 x 60kg/132lbs x 4

1 x 100kg/220lbs x 3

1 x 140kg/309lbs x 2

1 x 160kg/353lbs x 1

*straps up*

1 x 180kg/397lbs x 1

1 x 200kg/441lbs x 1

1 x 210kg/463lbs x 2 (a bit high)

1 x 210kg/463lbs x 1 (still a bit high...)

*straps down, wraps off*

1 x 140kg/309lbs x 8

Went over to Nelson today and trained in the Tasman Mako's area in a commercial gym. Man it's good. 3 power racks, bumper plates galore, SSQ bar, 3 lifting platforms, trap bar, GHR, reverse hyper, proper boxes, chains. First time lifting in a power rack though and kind of killed my grove on squats. For some reason I felt real limited space wise and was having that old trouble of sitting back into my squats, which hurt the depth.

2. Supine Chin Ups

BW x 8, 6, 5

3. Bent Over Rows

2 x 70kg/154lbs x 8

Other notes:

150th entry/new page, so may as well tweak the format a bit.

Booked my flights for Powerhouse Open today. Also I decided after the meet I'm going to grease the groove and build a bit more of a raw base and Bench 4x/week (smolov jr), Squat 3x/week (smolov hell phase) and Row 3x/week. Should be interesting. Starting 24/12.

[Mike Zero]

Entry #151: Saturday 23/11/2007

1. Speed Bench Press

3 x 55kg/121lbs x 3

3 x 60kg/132lbs x 3

3 x 65kg/143lbs x 3

2. 2 Board Bench Press

1 x 65kg/143lbs x 5

1 x 80kg/176lbs x 5

1 x 95kg/209lbs x 5

1 x 110kg/242lbs x 4

Missed that 5th rep.

3. Push Press

1 x 45kg/99lbs x 5

1 x 55kg/121lbs x 5

1 x 65kg/143lbs x 5

I suck at these...

4. Tate Press

1 x 11kg/24lbs x 12

1 x 16kg/35lbs x 10, 8, 7

5. 'L'-Lateral Raises

1 x 11kg/24lbs x 12

3 x 18.5kg/41lbs x 10

6. Cable Crunches

1 x 86kg/190lbs x 8

1 x 100kg/220lbs x 8

1 x 113kg/250lbs x 8

7. Thick Bar Side Bends

1 x 40kg/88lbs x 8

1 x 60kg/132lbs x 8

Other notes:

Dad came in and helped me with my 2 board. I also taught him how to deadlift and he pulled 120kg pretty easily.

I also did some light front raises and cable external rotations.

[Mike Zero]

Entry #152: Monday 26/11/2007

1. Deadlifts (in Titan Centurion suit)

1 x 60kg/132lbs x 5

1 x 100kg/220lbs x 3

1 x 140kg/309lbs x 1

1 x 160kg/353lbs x 1

*straps up*

1 x 185kg/408lbs x 1

1 x 210kg/463lbs x 1

1 x 235kg/518lbs x 1 PR

Very happy with how things went today. No problems with the suit at all and where I usually lack - speed of the floor today was excellent. Really on my groove. Program says 240kg next week which I'm confident I will get and then that's it for deadlifting until the meet. Video below.

2. Speed Deadlifts (in Titan Centurion suit, straps down for all sets)

2 x 167.5kg/369lbs x 3

3. Power Shrugs

1 x 100kg/220lbs x 5

2 x 160kg/353lbs x 5

4. Romainian Deadlifts

2 x 155kg/342lbs x 5

5. Bent Over Rows

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 85kg/187lbs x 5 PR

6. Underhand Pulldowns

1 x 95kg/209lbs x 5

1 x 100kg/220lbs x 5 PR

7. Good Mornings

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 90kg/198lbs x 5

8. Cable Crunches

3 x 107kg/235lbs x 8

Other notes:

Awesome workout, every single thing went well. Should've upped the weights on the Romainian Deadlifts on the second set, will next week. New PRs with Rows and Pulldowns. Good Mornings form seemed nice, deep and easy today. And a good PR on deadlifts :grin:

I feel like I'm gaining momentum...

Also, is it just me or is the journal section pretty dead at the moment?

[AK]

Good stuff :clap: