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Mike goes to the OC

Mike Zero

By Mike Zero
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Mike Zero Veteran member

Mike Zero

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Entry #110: Thursday 20/09/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

90 x 4 x 8

Got through it fairly easily. Repping my old max from the beginning of this journal. :grin:

2. Alternate Dumbbell Curls (for the gurls)

11's x 8

16's x 8

19's x 8

22's x 5

Haven't done these for AGES. Since my newbie days.

Other notes:

Moving house and Dad threw out my whey... There was a 1 or 2 servings left... :evil:

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Looking strong ... You have some more in there...

Thanks man. Hows your back? Do you reckon you'll be good for the Powerhouse Open?

I would love to compete at the PH open. Been injured too long, its not funny any more :cry: . I could handle the occasional puls and niggles but this is getting real frustrating. I miss having to do low body stuff.

Pain almost gone... Still feel tight on the injured side, sitting agravetes it but getting a bit better touch wood ( Touching my own head :pfft: ) I worked up to a relatively heawy-ish triple on high box the other day to see if its geting better. I did not experience any pain but tightened up a bit. I will start doing hig box and speed but not confident to go deep just jet. Depth irritates it....

Working bench hard... worst case seranio I do a token squat deadlift just to get a tottal and go hard on bench. Will try to get into a bench shirt ... got lots of work to do on my lock out.

Keep it up Mike ... enjoy reading your journal.

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Mike Zero Veteran member

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Looking strong ... You have some more in there...

Thanks man. Hows your back? Do you reckon you'll be good for the Powerhouse Open?

I would love to compete at the PH open. Been injured too long, its not funny any more :cry: . I could handle the occasional puls and niggles but this is getting real frustrating. I miss having to do low body stuff.

Pain almost gone... Still feel tight on the injured side, sitting agravetes it but getting a bit better touch wood ( Touching my own head :pfft: ) I worked up to a relatively heawy-ish triple on high box the other day to see if its geting better. I did not experience any pain but tightened up a bit. I will start doing hig box and speed but not confident to go deep just jet. Depth irritates it....

Working bench hard... worst case seranio I do a token squat deadlift just to get a tottal and go hard on bench. Will try to get into a bench shirt ... got lots of work to do on my lock out.

Keep it up Mike ... enjoy reading your journal.

Oh true I saw on PH forums you were inquiring about a bench shirt. Have you got one? Which one did you go for? Hopefully I can get into mine next week, gotta get the form down. Well good luck with you back/hip and that, sounds like it's getting better. I hope it stays that way.

Holy shit Mike, nice vid :shock:

How much do you weigh at the moment?

I'm not sure... There's no working scales in the house at the moment. But when I get to the gym I'm usually around 94.5kg (at night). So from past experience that puts me in at about 91.5-92.5 in the morning.

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I ordered a Metal Viking Presser... There was a bit of mix up and recived a "bencher" wich is for guys who bench with their elbows flared. I tuck and arch hard. So sent it back waiting on the correct one.....

Not really a beginers shirt due to the New VIKING material being a bit harder to touch with... So I will probably need to get more weight on the bar to be able to touch. Thus I have my work cut out.... I have lots of triceps/lock out work to do. If I don't get my triceps strong enough ... I may just shoot my self in the foot :banging: ha ha ha

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If I don't get my triceps strong enough ... I may just shoot my self in the foot :banging: ha ha ha

If you don't you could always just send it back and get them to send you the flared one again. :pfft:

When I first put it on 180 did not touch. 2nd time around 160 did, but I got CRUSHED :oops: ha ha ha

I did not go for it the third time but its possible something lighter would of touch .....???

I benched 140 raw before so hope to get that or close to it before the comp and do tons of work on my lock out... than hopefully I will be able to lock out what I can touch :pray:

I have no idea if I actually try the new shirt with the right groove .... Will it be easyer or harder to touch :think: wait and see?

How about you? Did you managed to touch the first time? Did you have to pull the bar done or it came done naturally?

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Mike Zero Veteran member

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If I don't get my triceps strong enough ... I may just shoot my self in the foot :banging: ha ha ha

If you don't you could always just send it back and get them to send you the flared one again. :pfft:

When I first put it on 180 did not touch. 2nd time around 160 did, but I got CRUSHED :oops: ha ha ha

I did not go for it the third time but its possible something lighter would of touch .....???

I benched 140 raw before so hope to get that or close to it before the comp and do tons of work on my lock out... than hopefully I will be able to lock out what I can touch :pray:

I have no idea if I actually try the new shirt with the right groove .... Will it be easyer or harder to touch :think: wait and see?

How about you? Did you managed to touch the first time? Did you have to pull the bar done or it came done naturally?

Mine came down easy enough, but it's a bit too loose. I'm not really planning on doing any too serious competitions within about the next year so I'll either try and fill it out some more and if not just buy another the size down. At the time I did +10kg of my raw max (plus a pause, my raw max is T'n'G) tryed +15kg and near missed the lockout. That was the only time I've gotten into it, and didn't even get into it properly. So I'll probably get quite a few kilos when I get one the right size.

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Mike Zero Veteran member

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Entry #111: Friday 21/09/2007

1a. Bench Press

60 x 8

80 x 3

95 x 3 x 5

92.5 x 3 x 5

Didn't do attempt any reps that were doubtful as I didn't have a spotter - so unlike this workout last week, all reps were done unassisted. Which is awesome. I am a hell of a lot stronger this week than I was last week, even with 2.5kg more weight on the bar! 95 is a new PR for 3 reps, before Smolov Jr. when I was on that godforsaken bench plateau, my 3RM was 90, so I've added 5kg and done it for 4 more sets. Mint. This was the last workout in the cycle btw, I'll rest up and max my bench in 6 days time also maybe have a wee play round in my bench shirt (dependent on what my TP's up to that day).

1b. Seated Calf Raises

20 x 15

30 x 15 x 3

Just something to do in between sets...

Other notes:

Did some serious GPP today... All day. Shifting furnature/appliances and the like as I am typing this from our new house (broadband wasn't up NB: the late entry) so I thought I was going to be beat as for this workout - I was, but it still went well. It's good and all but dad sold the business as well, a produce shop. So no more free milk, eggs, bread, veges - as much as I want whenever readily available... Sucks. I'll just have to go shopping like a commoner.

(I kid, I kid)

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Entry #112: Monday 24/09/2007

I knew it wasn't going to be a good workout, I need a break...

Got into my suit and did some form work for squats, a couple of triples of 180.

Decided I wasn't feeling it tonight and I figured it's just from not having a good break from lifting in a bit, so seen as I was already in my suit I decided I'd max my Sumo Deadlift tonight and rest up on Wednesday (when I was going to do it). I got 220kg past my knee but then put it down because my back felt like it was rounding... Checked the tape and it wasn't so bad.

Then did some Clean and Jerks for fun, hit 80 and missed the clean on 90 (ugly as crap obviously, lift was more just brute strength rather than strength, form and quickness).

I'll do nothing until I go in for a max bench (raw and in shirt) on thursday, and then maybe go for 230 conventional on saturday. Then I'll rest it up and start Smolov Jr for Bench (again!!!) next friday and start Coan/Phillipi for Deadlift next saturday.

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Entry #113: Thursday 27/09/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

90 x 1

105 x 1 PR (pre-smolov PR: 100)

110 x miss

107.5 x miss

Misses were due to technique issues and that's it. I am definately good for 110, just have to get used to getting under heavier weight again as I have done a one rep working set on bench in a while. I'm going to take the plunge straight back into Smolov Jr for BP again on Monday, it really took nothing out of me negatively. I'll also going to plug in my bench as 110, because I honestly think I am good for it! (Video up later on)

Here I tried to get into my shirt and failed miserably, damn biceps - getting too huge. :pfft:

2. Close Grip Bench Press

60 x 8

90 x 1 PR (06/07 PR: 87.5)

95 x 1 PR

100 x miss

Miss due to technique issues AGAIN. My technique was horrible on 95 but just used brute strength to get it up, not so gracefully. :P Video for this as well, coming soon.

3. Push Press

20 x 8

60 x 1

80 x 1

I never do PP's, just seeing where I'm at.

4. Chin Ups

60 x 8

BW x 9 PR

Christ! Another PR, woot! Went into these relatively heavy as well, at a bodyweight of 94.5kg. It was only a couple of weeks ago where I finally hit BW x 8.

5. Incline Tate Presses

11's x 8

16's x 8

I think the only other time I did these (during Smo) I failed at 5 reps of the 16's, so more PRs (although I don't record my PRs for this).

6. Alternate Dumbbell Curls

16's x 8

22's x 5

Same as I got last time 'cept last time my bis were fresh.

Other notes:

Mint workout! PRs all over the show. I'll just go on and dive into 'ol Smolov Jr. again next week, so I'll be hoping to hit ~120kg on the bench raw in a months time assuming my grove/form is ok on the night. Which is finally a teeny bit respectable (well, less embarrassing anyway... "Whaddya bench man?" "Ughh... 100kg :shifty:" "Pssh, you're not so strong"). Heh, I bet you all can tell by now when I am typing a post whilst excited. :lol: (heavy use of emoticons, heavy use of rambling, heavy use of brackets as I'm too excited to try and construct a sentence properly so I just shove it in brackets and tack it on the end).

Video'll be up soon (bench, close grips and chins).

(more brackets)

(later)

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poos_n_wees Veteran member

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Mint workout! PRs all over the show. I'll just go on and dive into 'ol Smolov Jr. again next week, so I'll be hoping to hit ~120kg on the bench raw in a months time assuming my grove/form is ok on the night. Which is finally a teeny bit respectable (well, less embarrassing anyway... "Whaddya bench man?" "Ughh... 100kg :shifty:" "Pssh, you're not so strong"). Heh, I bet you all can tell by now when I am typing a post whilst excited. :lol: (heavy use of emoticons, heavy use of rambling, heavy use of brackets as I'm too excited to try and construct a sentence properly so I just shove it in brackets and tack it on the end).

lol2.gif

You OWNED that workout! Well done.

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