Mike goes to the OC

[Mike Zero]

Entry #246: Friday 04/07/2008

1. Bench Press

42 F6

1 x 40kg/88lbs x 10

1 x 60kg/132lbs x 6

1 x 80kg/176lbs x 3

1 x 100kg/220lbs x 1

*add shirt*

1 x 140kg/309lbs x 3 (4 board)

1 x 150kg/331lbs x 2 (3 board)

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

1 x 175kg/375lbs x 1 (1 board)

Taking it slowly to get back into the shirt work.

2. EZ-Bar Curls

1 x 47.5kg x 8 (misload)

2 x 37.5kg x 10

3. Tate Presses

Lots of light

[Luigi]

looking damn strong man!!!

hard luck on the 295 so close ay

and nice music accompanying your vids :clap:

[big MAC]

What you think your chances of touching 175 are with the f6?

[Mike Zero]

Entry #247: Saturday 05/07/2008

1. Sumo Deadlifts against Bands

No belt, old suit bottoms

Bands: doubled mediums

3 x 60kg/132lbs x 5

1 x 90kg/198lbs x 3

1 x 120kg/265lbs x 3

1 x 150kg/331lbs x 3

1 x 180kg/397lbs x 2

1 x 210kg/463lbs x 2

1 x 220kg/485lbs x 1

A lot of tension at the top. Despite the whole rep being a grind, form was perfect and lockout clean so happy about that. Three weeks of these and then a 300kg attempt.

2. Conventional Rack Pulls w/40kg chains - knee

1 x 140kg/309lbs x 5

1 x 180kg/397lbs x 5

1 x 220kg/485lbs x 5

1 x 240kg/529lbs x 5

Going to do these over the next few weeks and increase weight by decreasing the length of the feeder chain. 7 loops this week & chains almost fully deloaded at the bottom.

3a. Reverse Hypers

1 x 60kg/132lbs x 8

3 x 90kg/198lbs x 8

3b. Barbell Rows

1 x 60kg/132lbs x 8

3 x 80kg/176lbs x 8

4a. Barbell Shrugs

3 x 130kg/287lbs x 10

4b. Standing Abs

2 x 54kg x 10

[Mike Zero]

Heya bro,

I see you have your feet way far apart when you do your D.lifts, is there a reason for this or simply personal preferance.

My D.lift's are shocking and I could use some of your advise.

Heres a link to my journal viewtopic.php?f=8&t=3539&start=0&st=0&sk=t&sd=a

Personal preference on the sumo deadlifts. I'll take a look at your journal in a bit.

looking damn strong man!!!

hard luck on the 295 so close ay

and nice music accompanying your vids :clap:

Good to see you appreciate good music :grin:

What you think your chances of touching 175 are with the f6?

Good question. I've done it before, but it's tough. And even if I did touch it it wouldn't come up for certain. I'd like to be able to touch 165 by nationals to make sure I don't bomb. I've still got 4-5 shirt sessions before then so I think I'll be alright.

[Mike Zero]

Actually, Jono. I haven't really worn the collar on the shirt high yet. I did at the start and I didn't think the stop to pop ratio was all that good to get a reliable lift in. But I'm better in a shirt now so it might be worth another look.

[Mike Zero]

Entry #248: Monday 07/07/2008

1. Bench Press

42 F6, collar high, no belt

1 x 40kg/88lbs x 8

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 3

1 x 100kg/220lbs x 1

*added shirt*

1 x 130kg/287lbs x 4 (4 Board)

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

1 x 150kg/331lbs x 2 (2 Board)

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

1 x 170kg/375lbs x miss (chest)

Couldn't quite lock it out, I think I could touch 165 for an easier press. I'm considering using my older shirt for Nationals to make sure I don't bomb and then use this shirt at Oceania's. But we'll see how the next couple of weeks go.

2. 2 Board Bench Press

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 4

Have gotten weaker on these since before my elbow issues. Should come back quickly though.

3a. Close Grip Incline Bench

1 x 60kg/132lbs x 8

2 x 80kg/176lbs x 8

3b. Bent Over Rows

1 x 60kg/132lbs x 8

3 x 80kg/176lbs x 8

4a. EZ-Bar Curls

3 x 40kg x 8

4b. Band Pull Aparts

3 x 12

5. Standing Abs

3 x 48kg x 15

[Mike Zero]

Entry #249: Wednesday 09/07/2008

1. Squat

40 Cent, belt, wraps

1 x 60kg/132lbs x 5 (20" box)

1 x 100kg/220lbs x 3 (18" box)

1 x 140kg/309lbs x 3 (16" box)

1 x 180kg/397lbs x 1 (14" box)

*added loose wraps*

1 x 220kg/485lbs x 1 (14" box)

*straps up, no box*

1 x 250kg/551lbs x 2 PR

Big PR for me, I suck at squatting for reps. Wraps were so loose I had them on for a good 5 minutes no problems. Form was pretty average need to get used to sitting back with the low bar again but reps were deep. High hopes for a big squat at nationals :pray:

2. Walkouts

270kg, perfect

280kg, a little bit messy but good

Took Paul's advice and studied up on Wade Hooper.

3. Power Shrugs

1 x 100kg/220lbs x 5

1 x 140kg/309lbs x 5

1 x 180kg/397lbs x 5

1 x 220kg/485lbs x 5

Drop the weight next week, 220kg was a little heavy. Last time I did these was back in December and the most I worked up to was 160kg x 5.

4a. GHR

1 x BW x 5

2 x BW + 10kg x 5

BW x 8, 6

4b. Bent Over Rows

4 x 70kg/154lbs x 10

5a. Standing Abs

1 x 54kg x 8

1 x 60kg x 8 PR

5b. Hammer Curls

2 x 12.5kg x 20

[Mike Zero]

Entry #250: Saturday 12/07/2008

1. Sumo Deadlifts against Bands

No belt, old suit bottoms

Bands: doubled mediums

1 x 60kg/132lbs x 5

1 x 100kg/220lbs x 3

1 x 145kg/320lbs x 2

1 x 180kg/397lbs x 1

1 x 215kg/474lbs x 3 PR

1 x 225kg/496lbs x 1 PR

Much easier than the 210 double and 220 single last week. After these next week I'll suit up and pull a heavy double for sumo deads, straight weight. Around 270-280.

2. Conventional Rack Pulls

1 x 140kg/309lbs x 5

1 x 180kg/397lbs x 5

1 x 220kg/485lbs x 5

1 x 260kg/573lbs x 5 PR

3a. Barbell Shrugs

1 x 100kg/220lbs x 10

3 x 140kg/309lbs x 10 PR

3b. Hammer Curls

2 x 15kg's x 15

4. GHR

3 x BW x 8

Notes:

Had a rank night's sleep, one of my mates had a bad panic attack and ambulance had to come round. Ended up getting to sleep at like half four. Then her ride to work fell through in the morning so I had to take her which set me back a bit timewise. So on <5 hours sleep was a good workout, just had to put it all behind me and rip that sh*t because I knew a big & easy PR would set me up for the rest of the session.

Also there was an Oly comp at the gym and Spooner was lifting, that was impressive to watch.

[poos_n_wees]

Your friend had a panic attack that night and still went to work the next morning? Eeeek... thats hardkor3 !

After these next week I'll suit up and pull a heavy double for sumo deads, straight weight. Around 270-280.

:twisted: Great work with the new PRs.

[Mike Zero]

Entry #251: Monday 14/07/2008

1. Bench Press

Old 44 F6, belt

1 x 60kg/132lbs x 6

1 x 80kg/176lbs x 4

1 x 100kg/220lbs x 1

*added shirt, belt*

1 x 120kg/265lbs x 5 (3 Board)

1 x 130kg/287lbs x 3 (2 Board)

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

1 x 150kg/331lbs x 1

1 x 155kg/342lbs x miss

I'm making sure I don't tuck too hard and not tucking enough. Need to sort that out.

2. 2 Board Bench Press

1 x 100kg/220lbs x 5

1 x 125kg/276lbs x 3

3. Close Grip Incline

1 x 60kg/132lbs x 8

1 x 82.5kg/182lbs x 8, 6

4. Bent Over Rows

1 x 60kg/132lbs x8

3 x 82.5kg/182lbs x 8

5a. EZ-Bar Curls

3 x 40kg x 10

5b. Band Pull Aparts

3 x 12

& a lot of shoulder and wrist stretches for Wednesday's squat. Forgot to do abs!

[Mike Zero]

Entry #252: Wednesday 16/07/2008

1. Squats

40 Cent, wraps, belt

Worked up to...

1 x 220kg/485lbs x 1 (16" box)

*straps up, wraps*

1 x 260kg/573lbs x 2 PR

Tighter wraps this week. Deep and easy double

2. Power Shrugs

1 x 140kg/309lbs x 5

2 x 200kg/441lbs x 5 PR

3a. Reverse Hyper

1 x 60kg/132lbs x 8

2 x 90kg/198lbs x 8

3b. Bent Over Rows

4 x 72.5kg/160lbs x 10

4a. GHR Abs

2 x 20

4b. Hammer Curls

2 x 15

Didn't do any walkouts, left elbow & shoulder was feeling a bit sore.

[Laver]

Where the movies gone there Mikey? Ain't seen any in a while

We want them back! :protest:

[Mike Zero]

Where the movies gone there Mikey? Ain't seen any in a while

We want them back! :protest:

Lost it on the Lewis Pass a couple of weeks ago. After enduring all the dropping and all the chalk, I decide as I'm driving along to take a nice scenery photo of the snow and it must've fallen out of my pocket. Trying to pick up a cheap one on trademe.

[Mike Zero]

Entry #253: Saturday 19/07/2008

1. Sumo Deadlifts against Bands

No belt, old suit bottoms

Bands: doubled mediums

1 x 60kg/132lbs x 5

1 x 100kg/220lbs x 3

1 x 130kg/287lbs x 2

1 x 160kg/353lbs x 1

1 x 190kg/419lbs x 1

1 x 220kg/485lbs x 2 PR

I still have more in the tank on these but, that's it for them until after Nationals. Will go straight into another cycle then and work up to a 250kg single.

2. Sumo Deadlifts

Belt, straps up

1 x 200kg/441lbs x 2

1 x 240kg/529lbs x 2

1 x 280kg/617lbs x 1

First time with straight weight for about a month. Might go for 300 next week.

3a. Barbell Shrugs

1 x 100kg/220lbs x 10

3 x 145kg/320lbs x 10 PR

3b. Pull Throughs

1 x stack x 10

1 x stack + 20kg x 10

2 x stack + 40kg x 10

First time doing heavy PTs, found they force you to squeeze your glutes through the lockout.

4a. Barbell Rows

5 x 62.5kg/138lbs x 12

4b. Standing Abs

2 x 54kg x 12

Other notes:

Dropped my secondary bench session so I can recover better. I don't think my bench'll go too well at National's, due to my elbows and shirt problems, just want to not bomb and then be good to hit something a lot bigger at Oceania's. And I found my camera.

[Mike Zero]

Entry #254: Monday 21/07/2008

1. 2 Board Bench Press

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 5

1 x 105kg/231lbs x 3

1 x 130kg/287lbs x 4 PR

2. Bench Press

Old 44 F6, belt

1 x 120kg/265lbs x 5 (3 Board)

1 x 130kg/287lbs x 3 (2 Board)

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

1 x 150kg/331lbs x 1

A lot better groove than last week.

3. Incline Close Grip

1 x 60kg/132lbs x 8

1 x 90kg/198lbs x 6, 8 PR

4. Bent Over Rows

1 x 60kg/132lbs x 8

3 x 85kg/187lbs x 8

5a. EZ-Bar Curls

1 x 20kg x 10

2 x 42.5kg x 10

5b. Band Pull Aparts

3 x 12

[SoaringSwine]

You've been a bit unground recently. How are things shaping up for nationals? What sort of total you looking at?

[Mike Zero]

You've been a bit unground recently. How are things shaping up for nationals? What sort of total you looking at?

Not bad aside from the bench. I want to squat 285 and deadlift 300. But I'd be happy to bench 160 with how it's been going. I'm mainly looking ahead to the "OC" Oceania Champs, as I have a few big tricks up my sleeve for each lift which could result in a close to 800 total. But we'll see what happens...

[Mike Zero]

Entry #255: Wednesday 23/07/2008

1. Squats

40 Cent, belt, wraps

1 x 60kg/132lbs x 8

1 x 110kg/242lbs x 8 (20" box)

1 x 150kg/331lbs x 5 (18" box)

1 x 190kg/419lbs x 2 (16" box)

*added wraps*

1 x 230kg/507lbs x 1 (16" box)

1 x 272.5kg/601lbs x 1 PR

Smoked it to break that 600lb mark. Weight didn't stick at any point at all, felt as if I could've gotten 2 and maybe pushed for 3. This is looking to be around my opener for Nationals.

2. Power Shrugs

1 x 140kg/309lbs x 5

2 x 205kg/452lbs x 5

3a. Reverse Hyper

1 x 60kg/132lbs x 8

2 x 100kg/220lbs x 8

3b. Bent Over Rows

4 x 75kg/165lbs x 8

4. Standing Abs

2 x 48kg x 20

5. Face Pulls

3 x 60kg x 12

[big MAC]

Excellent! I love the confidence it takes to jump 100lbs like that. I know I'm lifting raw, but I'd probably at max take a 25kg jump towards a PB single.

Onwards to victory!

[disasterpiece]

1. Squats

1 x 272.5kg/601lbs x 1 PR

:shock: good on you mike zero that is hardcore

[Luigi]

insane dude.

[ohjoshua]

you just keep getting stronger and stronger! :nod:

[Mike Zero]

Entry #256: Saturday 26/07/2008

1. Sumo Deadlifts

42 Centurion, belt

1 x 70kg/154lbs x 5

1 x 120kg/265lbs x 3

1 x 155kg/342lbs x 2

1 x 190kg/419lbs x 1

*straps up*

1 x 225kg/496lbs x 1

1 x 260kg/573lbs x 1

1 x 295kg/650lbs x miss

*40 Centurion, straps up*

1 x 220kg/485lbs x 1

1 x 250kg/551lbs x 1

1 x 280kg/617lbs x miss

A few notes here. Not sure what happened with 295, fully expected to get it. Speed off the floor was quite slow for some reason. Might just be worn out but I'll hold out 'till Nationals. One more week of solid training. Tried out the new suit for pulling, it's way tighter in the hips but way looser in the straps. Felt like it was giving me a lot straight off the floor but nothing after and through the middle. I'll take the straps up and assign it as my full time deadlifting suit after Nationals, expect to get a lot more out of it.

2a. Pull Throughs

1 x stack x 8

3 x stack + 50kg x 8

2b. Chin Ups (dead hang)

2 x 6

Standing Abs

2 x 54kg x 15

[Mike Zero]

Entry #257: Monday 28/07/2008

1. Bench Press

Old 42 F6, belt

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 2

1 x 120kg/265lbs x 5 (3 Board)

1 x 130kg/287lbs x 3 (2 Board)

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

1 x 150kg/331lbs x 1

2. Incline Close Grip

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 2

1 x 90kg/198lbs x 6

1 x 80kg/176lbs x 10

3a. Bent Over Rows

1 x 60kg/132lbs x 8

3 x 90kg/198lbs x 8

3b. Tate Presses

1 x 15kg's x 8

1 x 17.5kg's x 8

1 x 20kg's x 8

First time doing TPs without elbow pain in a good while.

4a. Gayble Curls

2 x 48kg x 12

1 x 56kg x 12

4b. Band Pull Aparts

3 x 12

5. Standing Abs

2 x 60kg x 8