Mike goes to the OC

[Mike Zero]

nah it wont load....

that means it didnt happen!

It didn't happen anyway. :cry:

It loaded for me :nod: Good stuff!

:grin:

[Mike Zero]

Entry #114: Saturday 29/10/2007

1. Arch Work

I did 15 set ups. I'm really going to work hard on my arch, as (reasonably) flat back benching hasn't been happening for me... Maybe I'll have better luck. I had trouble getting my feet wide while keeping the outside of my heels on the ground. Also had trouble flexing my hips past the neutral position, VERY inflexible in the hips. I'm going to start stretching at least 4 times a week, with emphasis on: Abductors, Hip Flexors, Abs, Lower Back and Hamstrings.

2. Dumbbell Serratus Crunches

6's x 12

11's x 12

16's x 12 x 3

First time doing these, didn't really feel it in the abs but really felt it in the serratus. Might drop 'em for cable crunches or something, or do both.

3. Reverse Cable Side Bends

22.5 x 12

45 x 12 x 3

First time doing these as well, they felt alright.

4. Dumbbell Russian Twists

6's x 12 x 3

Everytime I get on a decline bench I get off with a massive headache.

Other notes:

Iffy sort of workout, I didn't really have anything to do today so I went in and did that arch work and decided to try a few ab/oblique exercises. I hate the stuff but no longer will I be slack on my core.

Starting Smolov Jr. again tomorrow.

[Mike Zero]

Here's the video from today, did this 15 times. Thought I should post this up as a 'before' video. Once I get some flexibility/technique under the belt I'll record again.

[Mike Zero]

Entry #115: Sunday 30/09/2007

1. Bench Press

60 x 6

77.5 x 6 x 6

First workout of Smo Jr so very easy. Arch felt a lot more tighter/higher today.

2. Close Grip Bench Press

60 x 8

70 x 8 x 2

3. Bent Over Rows

60 x 8

70 x 8 x 2

4. Tate Presses

11's x 8

16's x 8 x 2

Other notes:

Lucky I did Rows today and not Chins. Drank a lot during the day and weighed in at 96kegs! Nice and easy workout.

Obliques are really sore from yesterday.

[Mike Zero]

Entry #116: Monday 01/10/2007

1. Good Mornings

20 x 8

60 x 8

100 x 2 (back felt like it was curving so I put it down)

80 x 8 x 3

First time doing working sets for Good Mornings. And wow, I really suck at them. I can't wait to see how it effects my Deads when I get these up. I did these without a belt and will probably keep it that way, the movement itself was pretty speed weight but my lower back is the weakest link by far and it got pretty fatigued. So yeah I'll use these to develope my Lower Back rather than using them to develope my Hams. At least for a bit.

2. Front Squats

20 x 8

60 x 8

80 x 5 x 2

First time doing these. Speed weight again but just very hard to get used to racking the bar on my front. I can't use a clean grip yet because of wrist inflexibility.

3. Cable Crunches

45 x 12

72 x 12

85.5 x 12 x 2

First time doing these as well.

Other notes:

Good fun trying some new stuff. Starting my deadlift cycle on Saturday and squat next Wednesday.

[Mike Zero]

Entry #117: Tuesday 02/10/2007

1. Bench Press

40 x 10

60 x 6

82.5 x 5 x 7

Notes:

Second workout of Smolov Jr, easy as. My arch is so much better already too, I recorded my first set so I'll post that up soon. I've been stretching well and have done 2 half hour sessions since my first arch training. Nothing much else I could've done today apart from bench.

Uploading video now.

Peace.

[Mike Zero]

[Deburgh]

Very nice, very smooth..looking forward to seeing the bench go up and up.

[Mike Zero]

Very nice, very smooth..looking forward to seeing the bench go up and up.

Cheers bro, this is just the first week of the cycle so it's easy. Hopefully my form stays together all through to when I'm doing 90 x 5 at the end of this.

[Mike Zero]

Entry #118: Wednesday 03/10/2007

1. Chin Ups

60 x 10

70 x 10

BW + 5 x 9 PR

BW + 10 x 4

Massive PR on Chin ups for another week in a row. Last week I got BW x 9, so this is a massive jump. Bodyweight was 94.5kg.

2. T-Bar Rows

60 x 8

80 x 6

95 x 5

3. Alternate Dumbbell Curls

13.5's x 8

19's x 8

4. Dumbbell Hammer Curls

11's x 8

16's x 5

First time doing these and wow, a completely new feeling.

5. Dumbbell Wrist Curls (drop set)

11's x 8 (warm up)

19's x 9

16's x 6

13.5's x 6

11's x 7

First drop set I've ever done. These were some pretty intense Wrist Curls.

Other notes:

Nice and quick workout, under 40 mins. Tomorrow is the third workout of Smolov.

[Mike Zero]

Entry #119: Thursday 04/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

87.5 x 4 x 8

Easy as anything still, felt like I could've got 8-10 if I repped out my last set. Smolov Jr 4 tomorrow (92.5 x 3 x 10), should be a peice of piss. I also got my wrist wraps in the courier today but I won't use them until I max out again, or maybe the 11th/12th workouts in this cycle. And forgot to mention, damn my arch is getting better by the day. My feet were a lot more tucked under today, my arch was higher and everything was more stable. All that stretching has been paying off me thinks.

2. Cable Reverse Side Bends

22.5 x 12

45 x 12

52 x 12 x 2

Up these again next time, too easy.

3. Seated Calf Raises (drop set)

40 x 16

30 x 13

20 x 18

10 x 30

I like. :nod:

Other notes:

Nice, easy and quick again. Not much else to say.

[Mike Zero]

Entry #120: Friday 05/10/2007

1. Bench Press

60 x 6

80 x 2

92.5 x 3 x 10

Arch feels better again. I took a video and it looks better, that'll be up soon. I need to chalk my back so I don't lose it during the set but I'll save that for max attempts as my gym are pissed off enough with me already for using chalk just on my hands.

2. Close Grip Bench Press

60 x 8

70 x 8 x 2

3. JM Press

20 x 8

40 x 5

Form stuff. Have trouble pointing my elbows high.

Other notes:

I'm starting Coan/Phillipi deadlift cycle tomorrow, I've got high hopes for what it's going to do for my deadlift. Oh and I dug up an old picture of my back from last year. Embarrassingly small and weak. I'll post it up as a before and after with the video.

[Mike Zero]

Here's the vid. Of my 10th set as well.

And the pic:

[poos_n_wees]

WOW Mike!!

Your back looks thicker, and your lats and shoulders have grown. Traps are looking good too. Well done.. keep it up!

[Mike Zero]

WOW Mike!!

Your back looks thicker, and your lats and shoulders have grown. Traps are looking good too. Well done.. keep it up!

Cheers PnW, just starting eating good 'sall. :pfft:

[Mike Zero]

Entry #121: Saturday 06/10/2007

1. Deadlifts

60 x 5

100 x 4

140 x 3

180 x 2

2. Speed Deadlifts

140 x 3 x 8

3a. Romainian Deadlifts

100 x 8

120 x 8

140 x 6

I was supposed to get 8 reps on the last set but lower back couldn't handle it, I'll stick to 120 x 8 x 3 next week. First time doing these as well.

3b. Bent Over Rows

70 x 8 x 3

Might do 65, upper back was already really fatigued and by the last set I was cheating like mad.

3c. Underhand Pulldowns

80 x 8

85 x 8 x 2

These were alright weight wise.

3d. Good Mornings

80 x 8 x 3

Might add a belt next week for the GM's and add a bit more weight, lower back is well f'd by this point.

Other notes:

First workout of Coan/Phillipi Deadlift routine, real puke material.

For the poeple who aren't familiar with this, I'll do a quick run down.

-Speed deads are done with 90 seconds between sets.

-RDLs, BORs, Underhand Pulldowns, GMs are all circuted, 90 seconds between exercises and 3 minutes between circuts.

The assistance stuff was really hard, left my in a quivering, puffing heap.

Smolov #5 tomorrow.

[Mike Zero]

Entry #122: Sunday 07/10/2007

1. Bench Press

40 x 10

60 x 6

82.5 x 6 x 6

Very easy.

2. Dumbbell Lateral Raises

11's x 10

13.5's x 6

My wrist hurt so I stopped.

3. Cable External Rotation

4.5 x 15

9 x 15 x 3

Other notes:

Sore as hell from yesterday...

[Mike Zero]

Entry #123: Tuesday 09/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

87.5 x 5 x 7

Still no problems what-so-ever with this second smolov cycle. I was losing my arch today to my slippery shirt, but still got through it with ease. No signs at all of little niggles or anything yet. Happy with how it's going.

2. Close Grip Bench Press

60 x 8

70 x 8 x 2

3. Tate Press

11's x 8

16's x 8

Other notes:

I think this cycle is going better than last time. If I hit all ten of my triples of 97.5kg cleanly on friday, I'm definately going to bump up the working sets another 5kgs again next week instead of 2.5kgs.

Starting my Squat taper tomorrow, haven't done squats outside of my suit for a couple of weeks so should be good to get back into things.

[Mike Zero]

Entry #124: Wednesday 10/10/2007

1. Squats

60 x 8

100 x 5

140 x 3

160 x 5 x 2

Didn't use the mirror today which is a change. Tough to get used to. Felt heavier than it should've but probably just getting used to not seeing what I'm doing.

2. Low Box Squats

100 x 5

140 x 5 x 2

Really low and felt really heavy...

3. Chin Ups

60 x 8

BW x 6

BW + 10 x 6 PR

Bodyweight was 96... :shock:

4. Speed Low Box Squats

90 x 2 x 6

Other notes:

Average workout. I'm still stuffed from the deadlifting on Sunday.

I sorted out what I'm doing next year today, which is a relief. Engineering at UC - either Electrical or Computer. Hopefully I'll be training at Eastside Barbell down there as well, a specialist PL gym.

[Mike Zero]

Entry #125: Thursday 11/10/2007

1. Bench Press

40 x 10 x 2

60 x 6

80 x 2

92.5 x 4 x 8

Notes:

Sweet, this was a mini-test. Last time through this cycle on the 7th set I missed a rep and on the 8th I missed two. Looks like I will probably add 5kgs next week.

97.5 x 3 x 10 tomorrow.

[big MAC]

Good work Mike. Where abouts is UC? University Canterbury?

[Mike Zero]

Good work Mike. Where abouts is UC? University Canterbury?

Cheers and yep, University (of) Canterbury.

[big MAC]

Good work Mike. Where abouts is UC? University Canterbury?

Cheers and yep, University (of) Canterbury.

Cooool........

:pfft:

[Mike Zero]

Entry #126: Friday 12/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

97.5 x 3 x 10 PR

Sweet, plus another 5kg onto all working sets next week too.

2. Close Grip Bench Press

60 x 8

70 x 8 x 2

3. Tate Press

11 x 8

18.5 x 5

Other notes:

Happy about nailing those 10 sets, the last time through this cycle I only got 4 of the sets in this workout or something.

[Mike Zero]

Entry #127: Saturday 13/10/2007

1. Deadlifts

60 x 5

100 x 4

140 x 3

192.5 x 2 PR

2. Speed Deadlifts

155 x 3 x 8

3a. Romainian Deadlifts

120 x 8 x 3

3b. Bent Over Rows

65 x 8 x 3

3c. Underhand Pulldowns

80 x 8 x 2

BW x 4 (Chin Ups)

Some machine lurker stole the pulldown machine so instead of waiting I did chin ups to keep the intensity. I could only manage 4 though. :shock:

3d. Good Mornings

80 x 8

90 x 8 x 2

Other notes:

Tore my hand on one of the bars at sometime but my hands were so numb the whole time that I didn't feel it until afterwards.

Not quite as tough as last week but still very hard.