Mike goes to the OC

[Mike Zero]

Entry #231: Wednesday 21/05/2008

1. SSQ Bar 12" Box Squats

Equipment: loose belt, loose suit bottoms

1 x 65kg/143lbs x 5

1 x 85kg/187lbs x 3

1 x 105kg/231lbs x 3

1 x 125kg/276lbs x 3

1 x 145kg/320lbs x 3

1 x 165kg/364lbs x 1

1 x 180kg/397lbs x 1

2. Cambered Bar Good Mornings

1 x 65kg/143lbs x 8

3 x 105kg/231lbs x 8

3a. Reverse Hyper

1 x 30kg/66lbs x 10

2 x 60kg/132lbs x 10

3b. Barbell Shrugs

1 x 80kg/176lbs x 8

4 x 125kg/276lbs x 8

4a. Pull Throughs

1 x 120lbs x 10

2 x 200lbs x 10

4b. Wide Grip Palms In Pulldowns

1 x 54kg/119lbs x 10

4 x 72kg/159lbs x 10

5a. Standing Abs

3 x 54kg/119lbs x 10

5b. DB Bicep Curls

2 x 15kg's/33lbs's x 10

Other notes:

First squat workout since the comps. The SSQ bar kills my upper back/core but the form was smokin'.

[Mike Zero]

Entry #232: Friday 23/05/2008

1. Bench Press w/ 40kg Chains

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 6

*added old 44 F6 shirt, no belt*

1 x 100kg/220lbs x 5 (3 Board)

1 x 120kg/265lbs x 5 (2 Board)

1 x 135kg/298lbs x 5 (2 Board)

So the top set was ~170kg at the top and ~155kg at the board.

2. Rack Lockouts

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 5

1 x 140kg/309lbs x 5

3. Giant Camber Overhead Press

2 x 45kg/99lbs x 10

4. Tate Press

3 x 15kg/33lbs x 15

Other notes:

Never much work to do on a friday with a deadlift the next morning. Speaking of which I set up the bands for the reverse band sumo's before, they take about 100kg off the floor and nothing off the top. Should be interesting...

[Mike Zero]

Entry #232: Friday 23/05/2008

1. Reverse Band Sumo Deadlifts

Bands: Mediums & Larges

(took ~90kg off the floor and 0 off the top)

Equipment: Suit bottoms, no belt

1 x 100kg/220lbs x 5

1 x 140kg/309lbs x 5

1 x 180kg/397lbs x 3

1 x 220kg/485lbs x 3

1 x 260kg/573lbs x 3

1 x 300kg/661lbs x 3 PR

*added belt*

1 x 340kg/750lbs x miss

1 x 320kg/705lbs x miss

Triple at 300kg was quite easy, lost my balance on the last one and lockout wasn't as the rest but I'll count it. 340kg was a bit ambitious, didn't get above the knee & fried my for 320kg, which I missed just above the knee. One more week with this exercise, I'll go 310kg for 3 and then drop it down for some 5's, then the week after I'll get into my suit and re-evaluate my weak point, as I think the form tweaks have fixed my lockout problems (but it's a different game in the suit).

2a. Barbell Shrugs

4 x 125kg/276lbs x 8

Getting stronger on these fast, going to add 10kgs/week now and keep the reps/sets the same, think this'll take me to 155kg odd, then drop it down to 5's and do the same.

2b. GHR

1 x BW x 8

3 x BW + 5kg x 8

3a. Palms In Wide Grip Pulldown

3 x 72kg x 12

3b. Pull Throughs

3 x 200lbs x 10

4a. Standing Abs

2 x 54kg x 10

4b. Bicep Curls

2 x 17.5kg's x 10

Other notes:

Not much else to say, looking forward to hitting a big bench press PR monday though.

[disasterpiece]

1 x 300kg/661lbs x 3 PR

:shock: Wow MikeZero that is an awesome lift! Well done.

And yeah as SS said, I telephoned a jug. I was drunk as and some mates told me it would be a good idea. I have the handle (and my tresspass notice) on my wall as a trophy.

Did you hurt your head man? This would be cool to see on video :clap: .

I've only noticed now you number your exercises like this 4, 4a, 4b etc... is this because you superset them or?

[poos_n_wees]

Just for clarities sake, a telephone is when you smash the jug on your head then answer the handle.

:pfft: lol crack up... wats uit called when u smash the jug on sumone elses head then answer the handle?

Its called assault lol.

Hitting 300s in the sumos.. :clap:

[Mike Zero]

1 x 300kg/661lbs x 3 PR

:shock: Wow MikeZero that is an awesome lift! Well done.

And yeah as SS said, I telephoned a jug. I was drunk as and some mates told me it would be a good idea. I have the handle (and my tresspass notice) on my wall as a trophy.

Did you hurt your head man? This would be cool to see on video :clap: .

I've only noticed now you number your exercises like this 4, 4a, 4b etc... is this because you superset them or?

Probably hurt my head but couldn't feel it :pfft:

And yeah, that means superset. I still get a little rest between sets rather than nothing at all but it helps cut down the workout duration.

Hitting 300s in the sumos.. :clap:

Thanks poos, reverse band though so it's only 300 at lockout.

[Flamer]

Hahaha - ONLY 300!! :shock: Dude, that's so awesome. I'm still chuckling - only 300!

[Mike Zero]

Hahaha - ONLY 300!! :shock: Dude, that's so awesome. I'm still chuckling - only 300!

Lol, nah I mean "only" as in when it's 300. The bands take weight off at the bottom, so it's not 300 then "only" at the top when the bands aren't assisting. I wish I could deadlift 300kgs and say it's only 300 though :grin:

[disasterpiece]

What is your next comp and what are your goals for it

[Mike Zero]

What is your next comp and what are your goals for it

Nationals in August, don't have any clear idea of what I'll get as I'm about 10 weeks out and a lot can happen in that amount of time. But I'd be more than happy with a 265 squat, a 185 bench and a 290 deadlift (I didn't realise that added up to such a high number, 740 total).

[Mike Zero]

Entry #234: Monday 26/05/2008

1. Bench Press

Equipment: 42 F6, belt

2 x 60kg/132lbs x 8

1 x 80kg/176lbs x 6

1 x 100kg/220lbs x 2

*added shirt*

1 x 140kg/309lbs x 4 (4 Board)

1 x 150kg/331lbs x 3 (3 Board)

1 x 160kg/353lbs x 2 (2 Board)

1 x 170kg/375lbs x miss (lost bar over face)

2 x 175kg/384lbs x miss

*add belt to secure shirt*

1 x 175kg/384lbs x 1 20kg PR

2a. Tate Press

4 x 15kg's x 15

2b. Underhand Pulldowns

5 x 78kg's x 8

Abs & Rear Delts

Other notes:

Good workout, I'm getting quite handy in the shirt. Need to start working the lockout extra hard.

[Mike Zero]

Entry #235: Wednesday 28/05/2008

1. SSQ Bar Squats - 12" Box

Suit bottoms, loose belt

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 3

1 x 120kg/275lbs x 1

1 x 140kg/309lbs x 1

1 x 160kg/353lbs x 3 PR

2. Zerchers from 8th Pin

1 x 60kg/132lbs x 5

1 x 100kg/220lbs x 5

3 x 140kg/309lbs x 5

3a. Barbell Shrugs

1 x 100kg/220lbs x 8

4 x 140kg/309lbs x 8 PR

3b. Reverse Hypers

1 x 60kg/132lbs x 10

2 x 75kg/165lbs x 10 PR

4a. Underhand Pulldowns

1 x 60kg x 10

2 x 78kg x 10

4b. GHR Standing Abs

2 x 20

Other notes:

First time doing the Zerchers, ouch!

[Mike Zero]

Entry #236: Friday 30/05/2008

1. Bench Press w/40kg of chains

Equipment: Old 44 F6, belt

1 x 40kg/88lbs x 6

1 x 60kg/132lbs x 4

1 x 80kg/176lbs x 2

*add shirt*

1 x 100kg/220lbs x 5 (3 Board)

*reset shirt, seems were off*

1 x 100kg/220lbs x 5 (3 Board)

1 x 120kg/265lbs x 3 (2 Board)

1 x 140kg/309lbs x 3 (2 Board) PR

1 x 145kg/320lbs x 1 (2 Board) PR

The triple was ~175kg at the top and ~160kg at the board. Single was ~180kg/~165kg. Was gonna do some 3 Board as well but didn't have the numbers to. So I'll chalk it up as a deload

[Luigi]

:shock: shit mate getting very strong!! best of luck for your next comp, bench is lookin much better, and lmao off at the jug fone, were did you do that ?

[Mike Zero]

:shock: shit mate getting very strong!! best of luck for your next comp, bench is lookin much better, and lmao off at the jug fone, were did you do that ?

Thanks, buddy. At The Foundry.

[Mike Zero]

Entry #237: Sunday 01/06/2008

1. Reverse Band Sumo Deadlifts

Bands: Mediums & Larges (-90kg off the floor)

Equipment: 42 Cent bottoms, belt

1 x 100kg/220lbs x 5

1 x 140kg/309lbs x 5

1 x 180kg/397lbs x 3

1 x 220kg/485lbs x 2

1 x 260kg/573lbs x 1

1 x 310kg/683lbs x 1 PR

2. Sumo Deadlifts

Equipment: 42 Cent straps up, belt

1 x 200kg/441lbs x 1

1 x 260kg/573lbs x 1

1 x 275kg/606lbs x 1 PR

This number is going to sky rocket when I get in some more suit work, I was losing the bar way out in front so I there was a bit of trouble locking it out.

3. Barbell Shrugs

1 x 100kg/220lbs x 8

3 x 140kg/309lbs x 8

Other notes:

Played a game of rugby yesterday, still sore & tired from it. Last time I played a game I was about 30kgs lighter. Cool to see that my strength carried over well to the paddock

[SoaringSwine]

Entry #237: Sunday 01/06/2008

1. Reverse Band Sumo Deadlifts

Bands: Mediums & Larges (-90kg off the floor)

Equipment: 42 Cent bottoms, belt

1 x 100kg/220lbs x 5

1 x 140kg/309lbs x 5

1 x 180kg/397lbs x 3

1 x 220kg/485lbs x 2

1 x 260kg/573lbs x 1

1 x 310kg/683lbs x 1 PR

2. Sumo Deadlifts

Equipment: 42 Cent straps up, belt

1 x 200kg/441lbs x 1

1 x 260kg/573lbs x 1

1 x 275kg/606lbs x 1 PR

This number is going to sky rocket when I get in some more suit work, I was losing the bar way out in front so I there was a bit of trouble locking it out.

3. Barbell Shrugs

1 x 100kg/220lbs x 8

3 x 140kg/309lbs x 8

Other notes:

Played a game of rugby yesterday, still sore & tired from it. Last time I played a game I was about 30kgs lighter. Cool to see that my strength carried over well to the paddock

Nice lifts. But more importantly, did you send anyone to hospital? What grade were you playing?

[Mike Zero]

Nice lifts. But more importantly, did you send anyone to hospital? What grade were you playing?

Injured one dude and made some good runs :grin: Just social grade, no trainings or anything so I might continue to play now & again.

[Mike Zero]

Video from today:

[Mike Zero]

Entry #238: Wednesday 04/06/2008

Got into my new squat suit. It's another Titan Centurion, NXG++ material, size 40. Extremely tight. First time trying to put it on tonight, took 90 minutes to get into it with help. Goal was to just stretch it out a bit, hopefully will take less than an hour next time. Did some work with the SSQ bar and the box with it, which isn't ideal but I'll have to stick with until my elbows get better.

Worked up to 220kg x 2, straps down, none of which touched the box (12" + 6" foam) but got close. Both came up zero effort. Limited by my ab strength as 220kg on a SSQ bar is mad on the core when you're trying to sit back. Might try use a standard bar next week depending on how the elbows feel. 280kg squat at nationals is not unrealistic with this new suit and sorting out my walkout.

2a. GHR

1 x BW x 5

2 x BW + 10kg x 5 PR

2 x BW x 8

2b. Barbell Shrug

1 x 100kg/220lbs x 8

4 x 145kg/320lbs x 8 PR

These a still sky rocketing, today was still easy. Won't be long until I'm doing 4 plates.

3. Standing Abs

1 x 48kg x 10

2 x 54kg x 10

Other notes:

Went in monday and missed that 175 bench I hit last week because my elbows were so sore from rugby. Did a lot of prehab and left, nothing worth making an entry over. Going to have a couple of session out of my bench shirts.

[Mike Zero]

Entry #239: Saturday 08/06/2008

1. Sumo Deadlifts

Old 42 Cent, belt

3 x 70kg/154lbs x 5

1 x 110kg/242lbs x 3

1 x 140kg/309lbs x 2

1 x 170kg/375lbs x 1

*straps up*

1 x 200kg/441lbs x 1

1 x 230kg/507lbs x 1

1 x 260kg/573lbs x 2 PR

1 x 270kg/595lbs x 1 (missed second above knee)

Will only do singles in my suit from now on, too hard to maintain position for more than one clean rep with the straps so tight. That 260kg double was very easy, pretty sure I have a clean 280kg in me right now. Video:

2a. Barbell Shrugs

1 x 100kg/220lbs x 8

3 x 150kg/331lbs x 8 PR

2b. Reverse Hyper

1 x 60kg/132lbs x 8

2 x 90kg/198lbs x 8

Other notes:

And that's the end of my volume deload. Not sure where to go with my deadlift from here, need to make a new plan of attack. Sorted out that problem just need to keep pounding my upper back.

[Pseudonym]

Got into my new squat suit. It's another Titan Centurion, NXG++ material, size 40. Extremely tight. First time trying to put it on tonight, took 90 minutes to get into it with help.

What were you doing that took 90 minutes to get into it?! Seriously, I would have thought if you can't get into it in 10 minutes, it's not going to happen! :shock:

[Flamer]

I love watching the guys at the gym get into their suits!! So much effort just to put a "shirt" on.

[Mike Zero]

Entry #240: Wednesday 11/06/2008

1. Box Squats (12" + foam)

In new suit, straps down, slip-ons, no wraps

1 x 60kg/132lbs x 3 (8" foam)

1 x 100kg/220lbs x 3 (8" foam)

1 x 140kg/309lbs x 3 (6" foam)

1 x 180kg/397lbs x 2 (4" foam)

1 x 220kg/485lbs x miss (2" foam)

1 x 200kg/441lbs x 2 (4" foam)

1 x 220kg/485lbs x 2 (4" foam)

Taking a weight to 14" was a little ambitious in only my first real session in the suit, lost groove. Best straight bar box squat is 200kg to 14", so doubling 220kg to essentially 16" isn't too bad. Only took me around 30 mins to get into the suit this week, with less help.

2. Barbell Shrugs

1 x 100kg/220lbs x 8

2 x 155kg/342lbs x 8 PR

3. GHR

2 x BW x 8

4. Standing Abs

2 x 54kg x 12

Other notes:

Training is going to be disturbed for the next couple of weeks. Most of the crew are away for a meet this weekend so won't be back in the gym until next wednesday at the earliest, plus I have exams starting next week. Will be contempt with just getting in the gym. Elbows will love the break but.

[Mike Zero]

Got into my new squat suit. It's another Titan Centurion, NXG++ material, size 40. Extremely tight. First time trying to put it on tonight, took 90 minutes to get into it with help.

What were you doing that took 90 minutes to get into it?! Seriously, I would have thought if you can't get into it in 10 minutes, it's not going to happen! :shock:

Yeah me too. Was stoked with every inch it moved.

I love watching the guys at the gym get into their suits!! So much effort just to put a "shirt" on.

An endless battle...