Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Mike goes to the OC

Mike Zero

By Mike Zero
in Workout journals

 Share

Recommended Posts

Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #128: Sunday 14/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 2

87.5 x 6 x 6

Notes:

Late workout due to napping a lot through out the day so that's all I had time for. Easy still, but Tuesday's, Thursday's and Friday's Bench workouts should be a bit of a challenge.

Link to comment
Share on other sites
  • Replies 875
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #129: Tuesday 16/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 3

92.5 x 5 x 7

Christ! First set of 92.5 I thought I had forgotten to put more weight on the bar it was that damn easy. And the next 6 followed a similiar suit, getting progressively harder but felt like I was good for 10 on the last one! Crazy sudden boost in strength. Very happy.

2. Close Grip Bench Press

75 x 8 x 2

Bumped the weight up on these. Still speed weight but that's the point - don't want to go heavy at all.

3. Tate Press

11 x 8

16 x 8 x 2

Other notes:

Had my first training session in a while for bench with my training partner and he was very impressed. He said my form is spot on and consistant and that my arch has made a lot of progress. After doing this workout I reckon that I might be good for 120kg+ raw when I max out next thursday. This thursday I've got 97.5 x 4 x 8. Looking forward to smoking it. :D

Also my weight was up to 97 today! That equals ~95 in the morning. I'm sort of waving goodbye to my future in the 90s and looking ahead to 100s and maybe 110s next year. Still got a bit of excess fat but nothing to bad. Not all that disappointed really, it'll be good to have more mass and push more weight.

Mint workout.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #130: Wednesday 17/10/2007

1. Squats

60 x 8

100 x 5

140 x 3

165 x 5 x 2 PR

Ladies and gentlemen we have a new squat stance. :D

I know I have a form problem with squatting, my stance is so narrow I have trouble sitting back because it's very hard to balance because of it. And squatting without the mirror last week made things 9999999x worse. So today I widened up the foot placing and things went oh so smoothly. So much easier than last week intensity-wise (even though there was 5kgs more on the bar), so much easier to hit depth and so much more consistant about it. Without that bastard mirror too. I think I am 5kgs+ stronger like this, not to mention the better form letting me push more weight. Plus it should give me more out of my suit. Very very happy.

2. Pause Squats

100 x 5

120 x 5 x 2

2 second pause.

3. Chin Ups

60 x 8

BW x 4

BW x 8

4. Speed Low Box Squat (Paused)

100 x 2 x 6

These felt very smooth and fast. 45 seconds between sets.

5. Alternate Dumbbell Curls

11's x 8

22's x 8 PR

Other notes:

I am so pleased with how my training is progressing. Aside from those mirror issues last week (which are sorted now) awesome workouts are very frequent and shitty ones are as rare as anything.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #131: Thursday 18/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 3

97.5 x 4 x 8

Notes:

I was going to put it up to 100 because it was a bit easy but I figure I'm doing 3 x 10 of 102.5 tomorrow so 97.5 shouldn't be that much of a struggle. Not as easy as last night but yeah.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #132: Friday 19/10/2007

1. Bench Press

40 x 10

60 x 6

80 x 3

102.5 x 3 x 6 PR

100 x 3 x 4

Last workout of Smolov Junior ... finally.

2. Close Grip Bench Press

75 x 8 x 2

3. Tate Press

11's x 8

16's x 8 x 2

4. Straight-Arm Lateral Raises

8's x 8

11's x 6

Don't like these but I geuss I'll have to endure them because normal Lat Raises seem to aggrevate my wrists.

Other notes:

My training partner's pretty confident I'll hit 120 next week, I'm not really though, just hopeful. I'll probably go for 115 as my first attempt and see how it feels. Got Coan/Phillipi #3 tomorrow including a double of 205 for deadlifts, should be pretty tough.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #133: Saturday 20/10/2007

1. Deadlifts

60 x 5

100 x 4

140 x 3

180 x 1

205 x 1

Was feeling a bit off colour for this workout. That 205 was supposed to be a double but the first rep was a 7 second grinder and I had no hope with the second.

2. Speed Deadlifts

167.5 x 3 x 5

Speed my arse. :pfft:

Other notes:

Seen as I wasn't feeling so good I decided to make this workout a bit of a deload rather than hammering my lower back with RDLs and GMs, I think it's got a bit of built up fatigue. Tried to do some Rows but just wasn't feeling it again. I'm going to add my suit for next weeks workout, which is 215 for a double. I think I'll get it with the cent and the bit of a break that my back has had.

Might go in tuesday and do some upperback work that I've missed out on today but other than that next week will be a fairly quiet one now that Smolov is over.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #134: Tuesday 23/10/2007

1. Squats

60 x 8

100 x 5

140 x 3

170 x 5 x 2 PR

Form was crap in the first set and the last rep was a serious doubt. Second set I sorted it out and it was speed weight! I was going to film it but left my cam at home.

2. Pause Squats

125 x 5 x 2 PR

The two second pause really blasts my core.

3. Chin Ups

60 x 8

BW x 4

Decided I haven't been feeling Chins for a couple of weeks so instead I went on to...

4. Pull Ups

BW x 5

Completely different feeling. First time doing these. Bodyweight was 96.5.

5. Speed Low Box Squats

110 x 2 x 6

6. T-Bar Rows

40 x 8

60 x 8

80 x 4

100 x 6 PR

7. Cable Reverse Side Bends

36 x 12

66 x 12 x 2

Other notes:

Nice workout and good volume - felt strong all the way through, a good way to bounce back from saturday. I was actually going to do this workout tomorrow but I decided to give myself 4 days rest before I have to pull 215 for a double.

I'm thinking of cutting some fat off. Because I'll be doing a lot of russian cycles next year = eating A LOT, I won't be surprised if I put on 20kgs before next december. So I want to cut some of the excess off now and then continue to eat in excess otherwise I might find myself in the bottom end of the 125's. And soon seems to be the best time to do it as I'll be making most of my gains out of learning form in my gear rather than strength/size.

I'm going to go pick up a bunch of small tires tomorrow for sled drags. Hopefully for free. Otherwise I'll have to go jack some cars.

2 days before I capitalise on Smolov Junior!!!

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #135: Thursday 25/10/2007

1. Bench Press

40 x 10

60 x 6

*T-Shirt with chalk on the back just wasn't sticking at all. Had to race home and slap a singlet on instead. 10 mins later...*

60 x 6

80 x 3

95 x 1

115 x miss

115 x 1 10kg PR

Pretty happy. 115 is a good result considering I was real shakey literally tonight with form and wasn't feeling to good prior. Just need to get used to the heavy weights again. I'm going to get into my shirt next week with wraps as well, should help a bit.

2. Close Grip Bench Press

80 x 3

100 x 1 5kg PR

105 x 1 10kg PR

110 x 1 15kg PR

85 x 7 (rep-out)

Wow, strong PR. Unlike regular BP I was feeling these tonight.

3. D-Curls

25 x 8

45 x 6

4. Dumbbell Raises

11 x 15

What is it with this exercise and my right wrist? :(

Other notes:

Sorry ohjoshua, here's the vid from today... :pfft:

Spotter didn't touch on 115 btw.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted
congrats mike!

you have definately improved your strength in the bench.

esp strong tris!

8)

Cheers Josh.

It's crazy how close my Close Grip is so close my regular and that my sticking point isn't off my chest in regular. Maybe once I get used to some heavier weights again that gap will widen.

Race to 3 wheels?

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted

Entry #136: Saturday 26/10/2007

1. Deadlifts (in Titan Centurion)

60 x 5

100 x 4

140 x 2 *straps up

180 x 1

215 x 2 PR

Very solid PR, fairly easy as well. I am so fast twitch dominant on Deadlifts so pulling a big PR on these means an even bigger PR where it counts. :)

Got a video of this, but having a bit of trouble with youtube. Hopefully will get it up there soon.

2. Speed Deadlifts

180 x 3 x 5

3. Romainian Deadlifts

120 x 5

140 x 5 x 2

Made a rack for these out of two benches. Sick of having to deadlift the weight off the ground first...

4. Bent Over Rows

60 x 5

70 x 5

80 x 5

5. Underhand Pulldowns

85 x 5

90 x 5

95 x 5

6. Good Mornings

80 x 5

100 x 5

It was a good idea adding a belt for these. My weak point is still my lower back but I can have more of a load on my hams.

Other notes:

Good workout. 3 x 3 @ 192.5kg next week for the working sets on deads and I think there's a bit of a deload on the speed (sorry, "speed") deadlifts as well. I think I add Power Shrugs next week too but I'll have to double check the program.

I'll get into my Shirt on tuesday too, learnt a couple of tricks to tighten it up a bit, so it should be interesting what the result is (C'mooooooon 130 :D). Here's the link to the tutorial if anyone's interested:

http://www.liftinglarge.com/getting_the_most_o.htm

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted
Awesome stuff dude. How'd you find that second rep on your back?

Cheers boss. Fine aye, a slight angle in the lower back but all the tension was still on my spinal erectors and not all the ligaments etc. which is how injuries can be caused in that type of situation.

Link to comment
Share on other sites
Mike Zero Veteran member

Mike Zero

Posted
  • Author
Posted
looking good mike nice and strong ive decided im going to post a bit more on this site instead of just looking through haha i see ur gunna hit up uni in chch...im here at the moment what gym u going to join? profitness is all good

Oh true. I'm going to join Eastside Barbell (http://www.eastsidebarbell.co.nz/) - a powerlifting gym down there. Might join the Uni gym as well, apparently it's only like $80 for the year or something ridiculous like that.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...