Mike goes to the OC

[Mike Zero]

Entry #161: Sunday 23/12/2007

1. Bench Press

1 x 40kg/88lbs x 8

1 x 60kg/132lbs x 8

1 x 72.5kg/160lbs x 6

6 x 85kg/187lbs x 6

First workout of this Smolov cycle. Nice and easy. It's been a while since I've actually done some proper raw benching and good to see the results of my new lockout strength from the period of focussing on boards. I'm aiming for a raw touch and go of 125kg after this.

2. Wide Grip Pulldowns

1 x 55kg/121lbs x 8

2 x 70kg/154lbs x 8

First time using a Wide Grip. Will build up slowly so I don't tear anything.

3. L-Lateral Raises

1 x 11kg/24lbs's x 8

1 x 16kg/35lbs's x 8

1 x 21kg/46lbs's x 8

1 x 16kg/35lbs's x 8 (drop set)

1 x 11kg/24lbs's x 12 (drop set)

Other notes:

Nice and quick workout. Feeling refreshed with my training and good to be back into the swing of things.

Starting the Hell Phase tomorrow for my Squat.

[Mike Zero]

Three entrys from the past few days...

Entry #162: Monday 24/12/2007

Did some Squats to try and find my raw groove again, decided it wasn't the best time to start the Hell Phase as I had no spotter. Was feeling very weak anyway.

Entry #163 Tuesday 25/12/2007

1. Bench Press

1 x 40kg/88lbs x 8

1 x 60kg/132lbs x 6

1 x 70kg/154lbs x 3

1 x 80kg/176lbs x 1

7 x 90kg/198lbs x 5

Sort of hard but still getting used to full ROM raw benching. Things will get much easier very soon.

2. Wide Grip Pulldowns

1 x 45kg/99lbs x 8

1 x 60kg/132lbs x 8

2 x 75kg/165lbs x 8

Entry #164 Wednesday 26/12/2007

1. Squats

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 3

1 x 120kg/265lbs x 3

1 x 140kg/309lbs x 4

3 x 160kg/353lbs x 4

1 x 160kg/353lbs x 5

Real hard but got all the reps. Just checked out the program for Friday's workout. My heart skipped a beat... :shock:

Three threes @ 90% followed by two fives at 85%

2. Cable Crunches

1 x 93kg/205lbs x 8

2 x 107kg/235lbs x 8

3. Reverse Cable Side Bends

2 x 79kg/175lbs x 8

[Mike Zero]

Entry #165: Thursday 27/12/2007

1. Bench Press

1 x 40kg/88lbs x 8

1 x 60kg/132lbs x 6

1 x 70kg/154lbs x 3

1 x 82.5kg/182lbs x 1

8 x 95kg/209lbs x 4

On short rests. My training partner joined in for this and did the same.

2. Wide Grip Pulldowns

1 x 50kg/99lbs x 8

1 x 65kg/143lbs x 8

1 x 80kg/176lbs x 8 PR

3. L-Lateral Raises

1 x 11kg/24lbs's x 15

2 x 16kg/35lbs's x 15

4. Dumbbell Reverse Wrist Curls

3 x 3.5kg/8lbs's x 30

No matter how much I stay away from aggrevating exercises, my right wrist still hurts when I get back to them. So I'm going to start taking an active approach. It's just a little niggle that I can easily work around but it's getting annoying. Stretched out my wrist flexors/extensors in between the sets.

Other notes:

Hell Phase workout #2 tomorrow.

[Mike Zero]

Entry #166: Friday 28/12/2007

1. Squats

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 3

1 x 100kg/220lbs x 3

1 x 115kg/254lbs x 3

1 x 132.5kg/292lbs x 3

1 x 150kg/330lbs x 4

3 x 170kg/375lbs x 3

2 x 160kg/353lbs x 5

Double the hardness of the last session but made all the reps. Made sure everything was well below par. Almost zero knee drift up until the fives where my form slipped a bit due to fatigue. I'm stoaked I got through this workout but it only gets harder from here.

[Mike Zero]

Entry #167: Sunday 30/12/2007

1. Bench Press

1 x 40kg/88lbs x 8

1 x 62.5kg/138bs x 6

1 x 75kg/165lbs x 3

1 x 87.5kg/192lbs x 3

6 x 100kg/220lbs x 3

Didn't have a spot and didn't want to risk it. I'm only going to up the weight 2.5kgs next week as I think I overestimated my raw max. Maybe I'll go the full 5kgs the week after when I am back in the "groove" of raw benching.

2a. Lat Pulldown

1 x 50kg/110lbs x 8

1 x 65kg/143lbs x 8

1 x 80kg/176lbs x 10

Pre-exhausting, then straight on to...

2b. Widegrip Lat Pulldown

1 x 60kg/132lbs x 5 (drop set)

1 x 50kg/110lbs x 8 (drop set)

1 x 40kg/88lbs x 15 (drop set)

3. Cable Side Lateral Raises

1 x 9kg/20lbs x 10

1 x 13.5kg/30lbs x 10

First time.

4. Dumbbell Wrist Curls

1 x 11kg/24lbs's x 12

1 x 16kg/35lbs's x 12

1 x 11kg/24lbs's x 30

5. Dumbbell Reverse Wrist Curls

3 x 3.5kg/8lbs's x 30

Same as last time, stretching in between sets, rehab for my right wrist. Which is feeling a lot better now anyway.

Other notes:

Used some BBing techniques today in the assistance just to mix it up. Felt good.

[Mike Zero]

Entry #168: Wednesday 02/01/2008

1. Bench Press

1 x 40kg/88lbs x 10

1 x 50kg/110lbs x 8

1 x 60kg/132lbs x 6

1 x 70kg/154lbs x 4

1 x 80kg/176lbs x 2

6 x 90kg/198lbs x 6

Made a break-through on this routine. Today was easy as.

2. Bent Over Rows

1 x 60kg/132lbs x 5

1 x 70kg/154lbs x 5

1 x 80kg/176lbs x 5

1 x 90kg/198lbs x 5

1 x 100kg/220lbs x 5

3a. Hammer Grip Pull Ups

BW x 8

3b. Pull Ups

BW x 5

3c. Chin Ups

BW x 4

4. L-Lateral Raises

1 x 11kg/24lbs's x 12

1 x 16kg/35lbs's x 12

1 x 21kg/46lbs's x 8

5. Cable Lateral Raises

1 x 4.5kg/10lbs x 12

1 x 9kg/20lbs x 10

1 x 13.5kg/30lbs x 10

6. Dumbbell Wrist Curls

1 x 11kg/24lbs's x 12

1 x 16kg/35lbs's x 12

1 x 21kg/46lbs's x 12

7. Dumbbell Reverse Wrist Curls

3 x 3.5kg/8lbs's x 30

Other notes:

Spotter bailed on me on Monday for Squats and gym was closed on Tuesday. So I'm a bit behind. Also I decided I'm going to discontinue the Hell Phase as I'm better off just focussing on my weak points and hitting my hammies hard. I'm still not 100% with my form so and late in a set I go back to my quads, so I'll dial in the form on a box. So I get to Deadlift on friday now, yay! Will be pulling from a 6" platform to try and get my hips lower.

I am going to continue this bench routine though.

[AK]

Pulling from a box plus box squats will be good for your hamies.

Looking strong ...

[Old Bull]

So I get to Deadlift on friday now, yay! Will be pulling from a 6" platform to try and get my hips lower.

Hey Mz,

Might want to try a 2" or at least a 4" to start 6" is quite a mission. 4" will give you what you want, good acceleration, lockout, hips lower and a good start.

6" you might just get your feet under the bar :idea:

OB 8)

[Mike Zero]

So I get to Deadlift on friday now, yay! Will be pulling from a 6" platform to try and get my hips lower.

Hey Mz,

Might want to try a 2" or at least a 4" to start 6" is quite a mission. 4" will give you what you want, good acceleration, lockout, hips lower and a good start.

6" you might just get your feet under the bar :idea:

OB 8)

6" is all there is with such short notice, unless you have some suggestions for what to pull from? I have pulled from it before and it was ok (although very hard). My hips need to be a lot lower.

[Mike Zero]

Entry #169: Thursday 03/01/2008

1. Bench Press

1 x 40kg/88lbs x 8

1 x 60kg/132lbs x 6

1 x 70kg/154lbs x 3

1 x 82.5kg/182lbs x 3

5 x 95kg/209lbs x 5 PR

2 x 90kg/198lbs x 5

Hardly recovered at all from yesterday, thus why I had to drop the weight for the last two sets. Doing 7x5 after 6x6 isn't ideal but it had to happen if I want to Deadlift tomorrow (won't be able to Deadlift on saturday). I don't think this'll happen again. Anyway I'm halfway through this routine now. I'm into PR territory this week of the cycle and building on that again next week.

2. Tricep Pressdown

1 x 72.5kg/160lbs x 15

1 x 79.5kg/175lbs x 15

Pump sets.

Other notes:

TP is going to build us a sweet box

Biiiiiiig Deadlift workout tomorrow. Back to the volume I love so much.

[Destruction]

You really need to get that bench up son.

[Mike Zero]

You really need to get that bench up son.

Thank you for that insightful advice :pfft:

[SoaringSwine]

He holds the NZ junior record - give him a break.

[Destruction]

If I do not push him to greater heights, who will?

[SoaringSwine]

Sorry I didn't realise you were his personal motivator :nod:

[Destruction]

Apology accepted.

[Flamer]

Apology accepted.

After reading most of your recent posts I think it fair to say "YOU ARE A COCK OF MONUMENTAL PROPORTIONS".

Why don't you post your workout journal so we can see if your 'qualified' to push someone else.

On another note - thanks MZ - your journals are quite motivating!

[Destruction]

Why yes I do have a cock of monumental proportions.

Considering I am on Mike Zeros official training staff and hold a level 4 certificate in motivation I think I am more than qualified. But I forgive you for your lack of knowledge anyway.

[Flamer]

I'm still not holding my breath for you to say something intelligent. And, let's see this cock of monumental proportions if you want to skyte about having one!

Just because you "hold a level 4 certificate" doesn't mean your any good at it.

[Mike Zero]

Entry #170: Friday 04/01/2008

1. Deadlifts from 4" Deficit

2 x 60kg/132lbs x 5

1 x 80kg/176lbs x 3

1 x 100kg/220lbs x 3

1 x 120kg/265lbs x 1

1 x 140kg/309lbs x 1

1 x 160kg/353lbs x 1

1 x 180kg/397lbs x 3

Easy although my lower back was curving a little bit. I think this is due to hamstring inflexibility rather than a weakness. So I'll make some Sumo's my primary exercise next week and start stretching out the hammies hard from now on. Also on the first warm up set I smacked the bar into my lower shin, result = instant haematoma. Was annoying for the rest of these sets.

2a. Good Mornings

1 x 60kg/132lbs x 5

1 x 75kg/165lbs x 5

1 x 90kg/198lbs x 5

1 x 105kg/231lbs x 5 PR

Will work up to 115kg x 5 next week.

2b. T-Bar Rows

1 x 55kg/121lbs x 5

1 x 67.5kg/149lbs x 5

1 x 80kg/176lbs x 5

1 x 92.5kg/204lbs x 5

1 x 105kg/231lbs x 5 PR

3a. Pullthroughs

1 x 18kg/40lbs x 6

1 x 32kg/70lbs x 6

1 x 45kg/100lbs x 6

1 x 59kg/130lbs x 6

1 x 72.5kg/160lbs x 6

First time doing these. I like.

3b. Wide Grip Pulldowns

1 x 40kg/88lbs x 12

1 x 55kg/121lbs x 12

2 x 70kg/154lbs x 12 PR

4a. Barbell Shrugs

1 x 60kg/132lbs x 10

1 x 80kg/176lbs x 10

1 x 100kg/220lbs x 10

1 x 120kg/265lbs x 10

4b. Cable Crunches

1 x 93kg/205lbs x 8

2 x 106.5kg/235lbs x 8

Other notes:

I was looking forward to this workout and it didn't disappoint. Same sort of thing next week just with a couple of shuffles.

[Mike Zero]

2008 Goals

1. 300kg/661lb Squat

2. 165kg/364lb Bench

3. 300kg/661lb Deadlift

4. 120kg/265lb Push Press

As a full 110kg/242lbs lifter

To be on track for these, by March 31st I need to be good for:

1. 247.5kg/546lb Squat

2. 135kg/298lb Bench

3. 262.5kg/579lb Deadlift

4. 97.5kg/215lb Push Press

At 101kg/223lbs bodyweight

I will also add a gripper goal when I they arrive and I can see where I'm at currently. I also want to squat a lot wider and arch a lot higher.

[Mike Zero]

Entry #171: Sunday 06/01/2008

1. Bench Press

1 x 50kg/110lbs x 8

1 x 62.5kg/138lbs x 5

1 x 75kg/165lbs x 3

1 x 82.5kg/182lbs x 1

8 x 100kg/220lbs x 4 PR

Didn't miss any reps. Another sudden strength boost. Before this program I was so out of touch with raw benching I could only probably get 2 reps of 100kg (although I had the strength for 3-4). Now I could rep it out about 8-10 times.

2. Lateral Raises

1 x 6kg/13lbs's x 10

1 x 11kg/24lbs's x 10

1 x 16kg/35lbs's x 10

1 x 21kg/46lbs's x 4

1 x 11kg/24lbs's x 20 (drop set)

Just testing the waters for my wrist. I was starting to feel it on the 16's so I added in my wrist wraps. It is a lot better than what it was but still got a bit of rehab to do.

3. Wrist Curls

1 x 11kg/24lbs's x 25

1 x 16kg/35lbs's x 25

4. Cable Lateral Raises

1 x 4.5kg/10lbs x 15

1 x 9kg/20lbs x 15

5. Reverse Wrist Curls

3 x 3.5kg/8lbs's x 40

Other notes:

Got Bench again tomorrow - 10 sets x 105kg/231lbs x 3 reps. Should be a toughy. I might add another 5kgs next to the program next week too but that'll depend on how tomorrow goes, so the pressure's on!

[poos_n_wees]

Got Bench again tomorrow - 10 sets x 105kg/231lbs x 3 reps. Should be a toughy.

Pffftttt.. too easy mate

Nice work on the bench PR.

[Mike Zero]

Entry #172: Monday 07/01/2008

1. Bench Press

1 x 42.5/97lbs x 8

1 x 55kg/121lbs x 8

1 x 67.5kg/149lbs x 5

1 x 80kg/176lbs x 3

1 x 92.5kg/204lbs x 1

4 x 105kg/231lbs x 3 PR

1 x 102.5kg/226lbs x 3

1 x 100kg/220lbs x 3

Kicked my arse today, only managed 4 sets at the target weight and an extra 2. Well buggered from yesterday. Will still up the weight 5 kilo again next week as I have the time to have a day between the 7x5 and 10x3.

2. Pull-Ups

4 x BW x 5

90 second breaks.

3. Alternate Dumbbell Curls

1 x 11kg/24lbs's x 8

1 x 16kg/35lbs's x 8

1 x 21kg/46lbs's x 6

4. Concentration Curls

1 x 11kg/24lbs's x 15

1 x 13.5kg/30lbs's x 10

1 x 11kg/24lbs's x 13

5. Reverse Wrist Curls

3 x 3.5kg/8lbs's x 30

Other notes:

Doing Box Squats properly for the first time tomorrow. I'll use a 14" box just to start off with and will probably work down to a Feb/March. Will video it as well as my GMs.

[Mike Zero]

Entry #173: Tuesday 08/01/2008

1. 14" Box Squats (Belt)

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 3

1 x 140kg/309lbs x 3

1 x 150kg/331lbs x 3 (2nd & 3rd reps assisted)

First time doing these, showed up some weaknesses. I recorded these so hopefully I can get some advice. I come straight off the box and land on my quads. I must not be leaning forward enough before I start to drive. I desperately need to widen my stance a lot more, but I'm sort of lost about what to do with my form until then.

2. Good Mornings (Belt)

1 x 50kg/110lbs x 5

1 x 65kg/143lbs x 5

1 x 80kg/176lbs x 5

1 x 95kg/209lbs x 5

1 x 110kg/242lbs x 5

Recorded these too. Some reps were randomly easy, I think occasionally I go shallower or use more leg drive. Just need more practice no biggy.

3. Kneeling Squats

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 5

1 x 140kg/309lbs x 5

1 x 160kg/353lbs x 5

1 x 180kg/397lbs x 5

First time doing these. I like 'em. Gave me a massive core workout as well as feeling it in the glutes. See vid.

4a. Cable Hip Adductors

2 x 13.5kg/30lbs x 12

1 x 18kg/40lbs x 12

4b. Cable Crunches

3 x 106.5kg/235lbs x 8

5a. Cable Hip Abductors

3 x 13.5kg/30lbs x 12

5b. Reverse Cable Side Bends

3 x 79kg/175lbs x 12

Other notes:

A lot of notes about this session so bare with me:

-Big ego shot doing Good Mornings and more-so Box Squats as I am weak as a kitten on them. Just have to remind myself I have Squatted an easy 225kg in comp and any improvements on these lifts will send that number up. I have no problem sticking to them.

-I seem to be a lot more advanced on Kneeling Squats than Box Squats and Good Mornings. I'm not sure what this results in.

-Stupidly (or more appropriately; "ignorantly") been ignoring Hip work. Going to give pulling Sumo good go (as well as Squattin' wider) so I'll hit 'em up hard 2x/week.

-Trying so hard to increase my flexibility...

-In retro, it was a smart move discontinuing Hell Phase and working on weaknesses.

Video from today: