Mike goes to the OC

[Mike Zero]

Entry #182: Wednesday 23/01/2008

1. 14" Box Squats

Equipment: Belt, 42 Cent (straps down)

Stance: 1.10m

1 x 60kg/132lbs x 5

1 x 77.5kg/171lbs x 5

1 x 95kg/209lbs x 3

1 x 112.5kg/248lbs x 3

1 x 130kg/287lbs x 1

1 x 147.5kg/325lbs x 1

1 x 165kg/364lbs x 3 PR

Widened up the stance today. Felt strong and comfortable and no flexibility issues at all. Form also reached an all time best today too! Sat back really well. Happy with this.

2. Good Mornings

1 x 65kg/143lbs x 5

1 x 77.5kg/171lbs x 5

1 x 90kg/198lbs x 5

1 x 102.5kg/226lbs x 5

1 x 115kg/254lbs x 5 PR

3. Pull Throughs

1 x 79kg/175lbs x 8

1 x 106.5kg/235lbs x 8

Going to up the frequency on these to help bring my Hips up more.

4a. Cable Crunches

3 x 106.5kg/235lbs x 10

4b. Band Hip Adduction

1 x Super Mini Bands x 12

2 x Small Bands x 12

5a. Reverse Cable Side Bends

2 x 86kg/190lbs x 12

1 x 93kg/205lbs x 12

5b. Cable Hip Abduction

1 x 13.5kg/30lbs x 12

Other notes:

Very solid session! ME Bench tomorrow which I'm looking forward too. Training is good at the moment!

[Mike Zero]

Entry #183: Thursday 24/01/2008

1. Reverse Band Bench Press

IW Super Mini's x 2

1 x 55kg/121lbs x 8

1 x 70kg/154lbs x 8

1 x 95kg/209lbs x 5 (put the wrong weight on!)

1 x 100kg/220lbs x 3

1 x 115kg/253lbs x 1

1 x 130kg/287lbs x 2

1 x 140kg/309lbs x miss

Slipping on the bloody crap old bench. Counting down the days I have left at this crappy old gym.

2. 3 Board Bench Press

1 x 77.5kg/171lbs x 5

1 x 90kg/198lbs x 5

1 x 102.5kg/226lbs x 5

1 x 115kg/253lbs x 5

3. Bench Press

1 x 80kg/176lbs x 8

1 x 85kg/187lbs x 8, 5

I'm now going to cycle Bench Pres, Close Grip, Incline and Close Grip Incline in this spot to add some volume.

4a. Tate Press

1 x 8.5kg/19lbs's x 8

1 x 13.5kg/30lbs's x 8

1 x 18.5kg/40lbs's x 8

Tris fried.

4b. Lateral Raise

1 x 8.5kg/19lbs's x 10

1 x 13.5kg/30lbs's x 10

1 x 18.5kg/40lbs's x 6

1 x 13.5kg/30lbs's x 10 (drop set)

5. Alternate Bicep Curls

1 x 16kg/35lbs's x 12

30 second 20kg iso plate hold (drop set)

6. Tricep Pressdown

1 x 86kg/190lbs x 15

1 x 72.5kg/160lbs x 7 (drop set)

Other notes:

Next up is Deadlifts in Saturday. Going for a triple at 225kg off the floor and if that goes alright a triple of 230kg after.

[Mike Zero]

Entry #184: Saturday 26/01/2008

1. Conventional Deadlifts

Equipment: Belt, 42 Cent

1 x 60kg/132lbs x 5

1 x 75kg/165lbs x 5

1 x 100kg/220lbs x 3

1 x 125kg/276lbs x 3

1 x 150kg/331lbs x 1

1 x 175kg/386lbs x 1

1 x 200kg/441lbs x 1

1 x 225kg/496lbs x 2 PR

Missed the 3rd rep. Didn't brace my abs enough and my back buckled which screwed my leverage. Missed it above the knee which doesn't usually happen either, but I think it's just because of that form issue. I'll be more aware of that next time.

2. Romainian Deadlifts

1 x 140kg/309lbs x 5

3 x 150kg/331lbs x 5

3. T-Bar Rows

1 x 80kg/176lbs x 5

3 x 110kg/242lbs x 5

4a. Cable Crunches

3 x 106.5kg/235lbs x 8

4b. Pull Throughs

1 x 79kg/175lbs x 10

3 x 106.5kg/235lbs x 10

4c. Reverse Cable Side Bends

3 x 93kg/205lbs x 12

Other notes:

Got through all the assistance quick snap.

Next week I'll go for a 250kg Deadlift, which I'm sure I'll get, then go for something higher judging on how easy 250 is.

[james123]

Man thats awesome to watch mate your bloody strong!!! Ill be watching this make sure you post a vid of your 250kg lift.

[AK]

Nice one MZ.

[Mike Zero]

Man thats awesome to watch mate your bloody strong!!! Ill be watching this make sure you post a vid of your 250kg lift.

Will do and hopefully more.

Nice one MZ.

Thanks bro.

[Mike Zero]

Entry #185: Sunday 27/01/2008

1. Speed Bench Press - Paused

Bands: Doubled IW Super Mini

1 x 40kg/88lbs x 5

2 x 55kg/121lbs x 3

2 x 60kg/132lbs x 3

4 x 65kg/143lbs x 3

2. 3 Board Bench Press

1 x 85kg/187lbs x 5

1 x 97.5kg/215lbs x 3

1 x 110kg/242lbs x 3

1 x 122.5kg/270lbs x 3 PR

1 x 130kg/287lbs x 3 PR

1 x 135kg/298lbs x 3 PR

My hand was swollen up today, think I got bitten by a spider last night and got some Spiderman-esque powers because wow, 15kg PR on the 3RM for the 3 Board (in 9 weeks). Was originally going to shoot for 122.5kg as my working set but that was too easy.

3. Push Press

1 x 55kg/121lbs x 5

3 x 70kg/154lbs x 5 PR

4. Tate Press

1 x 8.5kg/19lbs x 8

1 x 16kg/35lbs x 8

1 x 21kg/46lbs x 8 PR

5. Cable Lateral Raise

1 x 9kg/20lbs x 10

2 x 13.5kg/30lbs x 10

Other notes:

Nice session, PRs all round. May have to do my Squats tomorrow if that's my only opportunity for a spot, although it's not ideal as I Deadlifted yesterday.

[SoaringSwine]

My hand was swollen up today, think I got bitten by a spider last night and got some Spiderman-esque powers because wow, 15kg PR on the 3RM for the 3 Board (in 9 weeks). Was originally going to shoot for 122.5kg as my working set but that was too easy.

Where can we find these spiders?!

Huge PBs. I'm looking forward to seeing how that translates to your 1RM bench. When will your next attempt for that be?

[Mike Zero]

My hand was swollen up today, think I got bitten by a spider last night and got some Spiderman-esque powers because wow, 15kg PR on the 3RM for the 3 Board (in 9 weeks). Was originally going to shoot for 122.5kg as my working set but that was too easy.

Where can we find these spiders?!

Huge PBs. I'm looking forward to seeing how that translates to your 1RM bench. When will your next attempt for that be?

I wouldn't mind another dose of venom before my next Squat day :shifty:

The 3 Board PR won't translate to a raw Bench PR at all, as my sticking point is well below that. The 2 Board, Reverse Band Benching (with not a lot of band tension) and the Floor Presses that I'll be working in this week should though. But I'll get a lot of carryover from the 3 Board (as well as all of the above) to Shirted Benching. I'm unsure when I'll max, definately at the Regional in April (duh), maybe not before then. But I'm not totally sure, it really depends on how easily I can get a weight to touch in my next shirt.

Edit: Speed Benching will help the raw Bench also.

[poos_n_wees]

Yayy I've finally found a place to put him

You seem to be hitting PRs in every workout. Very kewl 8)

[Mike Zero]

Yayy I've finally found a place to put him

That's awesome

[Mike Zero]

Entry #186: Tuesday 29/01/2008

1. 14" Box Squats

Equipment: Belt, 42 Cent (straps down)

Stance: 1.10m

2 x 65kg/143lbs x 5

1 x 82.5kg/182lbs x 5

1 x 100kg/220lbs x 3

1 x 117.5kg/259lbs x 3

1 x 135kg/297lbs x 1

1 x 152.5kg/336lbs x 1

1 x 170kg/375lbs x 3 PR

Another 5kg PR, I have gotten an extra 5kg every week for the past 3 and hopefully 4 as I'm going to attempt 175kg next week as well. Form was a little off today, not sure why.

2. Squats

Equipment: Belt, 42 Cent (straps down)

Stance: 1.10m

1 x 115kg/254lbs x almost fell over

1 x 115kg/254lbs x 5

1 x 130kg/287lbs x 5

1 x 145kg/320lbs x 5

1 x 160kg/353lbs x 5

First time free Squatting in 4 weeks. Didn't take long to get used to it. First attempted set of 115kg was a disaster. Second was better. Sets of 130kg and 145kg were good, depth looked consistantly at the 14" Box level. 160kg felt alright and the first rep looked ok but the camera ran out.

3a. Pull Throughs

1 x 79kg/175lbs x 10

1 x 106.5kg/235lbs x 10

3b. Cable Crunches

2 x 106.5kg/235lbs x 10

Other notes:

Called it a day because I was feeling like crap. Will go in tomorrow and do some more core and hip work - no problems.

Video of the Squats:

[Mike Zero]

Entry #187: Thursday 31/01/2008

1. Reverse Band Bench Press

Bands: IW Super Mini's

1 x 52.5kg/116lbs x 8

1 x 65kg/143lbs x 8

1 x 77.5kg/171lbs x 5

1 x 90kg/198lbs x 3

1 x 102.5kg/226lbs x 3

1 x 115kg/254lbs x 1

1 x 122.5kg/270lbs x 3 PR

1 x 127.5kg/281lbs x 3 PR

Lockout strength is rapidly increasing... Going to hit a bit PR next time I get in a shirt.

2. Floor Press

1 x 62.5kg/138lbs x 5

1 x 75kg/165lbs x 5

1 x 87.5kg/193lbs x 5

1 x 100kg/220lbs x 2

Wow, these are hard. Babied by 100 kilo. Probably won't do them again until I have access to chains, as the ROM is about the same as my normal Bench Press, if not more!!! Too much chest, not enough lockout.

3. Close Grip Bench Press

1 x 80kg/176lbs x 8

2 x 85kg/187lbs x 8 PR

4. Tate Press

1 x 11kg/24lbs's x 10

1 x 16kg/35lbs's x 8

3 x 21kg/46lbs's x 6

Training partner has a new favourite exercise

5. Lateral Raises

1 x 11kg/24lbs's x 12

2 x 16kg/35lbs's x 12

6a. Reverse Wrist Curls

2 x 3.5kg/8lbs's x 35

Rehab...

6b. Side Cable Lateral Raises

2 x 13.5kg/30lbs x 8

7. Tricep Pressdown

1 x 86kg/190lbs x 10

1 x 72.5kg/160lbs x 10 (drop set)

1 x 59kg/130lbs x 10 (drop set)

1 x 45.5kg/100lbs x 10 (drop set)

Burn!

Other notes:

Nice workout today, still riding the PR train.

Max attempt for the Deadlift has been postponed until next week. Going to go for a 3RM triple fully equiped Sumo DL to see where I'm at with them instead.

[Mike Zero]

Entry #188: Friday 01/02/2008

1. Sumo Deadlifts

Equipment: Belt, Cent 42

Stance: 1.00m

1 x 60kg/132lbs x 5

1 x 85kg/187lbs x 5

1 x 110kg/242lbs x 3

1 x 135kg/297lbs x 3

1 x 160kg/353lbs x 1 *straps up*

1 x 185kg/408lbs x 1

1 x 210kg/463lbs x 3 PR

1 x 220kg/485lbs x 3 PR

Nice PR, more in the tank as well. Even with the straps up breaking it off the floor is still the sticking point. My Sumo has a lot more potential if I get into a slightly tighter suit and get the flexibility to go wider.

2a. Good Mornings

1 x 70kg/154lbs x 5

1 x 85kg/187lbs x 5

3 x 100kg/220lbs x 5

2b. Bent Over Rows

1 x 80kg/176lbs x 5

1 x 95kg/209lbs x 5

3 x 110kg/242lbs x 5 PR

3a. Pull Throughs

1 x 79kg/175lbs x 10

2 x 106.5kg/235lbs x 10

3b. Wide Grip Pulldowns

1 x 65kg/143lbs x 10

1 x 75kg/165lbs x 10

4a. Cable Crunches

2 x 106.5kg/235lbs x 10

4b. Cable Hip Adduction

1 x 18kg/40lbs x 12

1 x 22.5kg/50lbs x 12

Other notes:

GPP session tomorrow if I have the time, got some other stuff I need to do.

[ohjoshua]

:notworthy:

sick!

you just keep getting better n better.

you down in christchurch yet?

[Mike Zero]

:notworthy:

sick!

you just keep getting better n better.

you down in christchurch yet?

Cheers Josh :grin:

Not down there yet, head down on the 17th of this month. Should have a training session together at some point during the year!

[Mike Zero]

Entry #189: Sunday 03/02/2008

1. Speed Bench Press

Bands: Doubled IW Super Mini

1 x 40kg/88lbs x 5

1 x 50kg/110lbs x 5

2 x 55kg/121lbs x 3

2 x 60kg/132lbs x 3

4 x 65kg/143lbs x 3

Felt fast today.

2. Reverse Band Bench Press

Bands: IW Medium x2

1 x 60kg/132lbs x 8

1 x 77.5kg/171lbs x 8

1 x 95kg/209lbs x 5

1 x 112.5kg/248lbs x 5

1 x 130kg/287lbs x 5

1 x 140kg/309lbs x 3 + 1 assisted

Went to failure on these to figure out my sticking point. First time using the Medium bands.

3. Incline Bench Press

1 x 60kg/132lbs x 8

1 x 70kg/154lbs x 7, 6

Man I'm unco at these, haven't done any Incline in ~8 months. I dunno whether I should do them at all because it teaches me to Press the bar over my face and might mess up my groove on normal Benching. Thoughts?

4. Tate Press

1 x 13.5kg/30lbs's x 8

1 x 18.5kg/41lbs's x 6

1 x 23.5kg/52lbs's x 4

First time handling the dumbbells for the top set here.

5. L-Lateral Raises

1 x 11kg/24lbs's x 10

1 x 16kg/35lbs's x 10

1 x 21kg/46lbs's x 10

1 x 16kg/35lbs's x 10 (drop set)

1 x 11kg/24lbs's x 10 (drop set)

6a. Alternate Bicep Curls

1 x 8.5kg/19lbs's x 10

1 x 13.5kg/30lbs's x 10

1 x 18.5kg/41lbs's x 8

1 x 8.5kg/19lbs's x 8 (drop set)

1 x 13.5kg/30lbs's x 10 (drop set)

6b. Bicep Isometric Plate Hold

1 x 20kg/44lbs x 30 seconds (drop set)

Other notes:

Some good news, I think I might have a sponsor lined up. The owner of a local clothes shop sponsors a couple of people my age and he wants to add me to that list. That would mean free clothes and subsidised airfares!

[SoaringSwine]

Other notes:

Some good news, I think I might have a sponsor lined up. The owner of a local clothes shop sponsors a couple of people my age and he wants to add me to that list. That would mean free clothes and subsidised airfares!

That's fuckin' A. I imagine that will take a load off your parents if you go to any international meets!

[Pseudonym]

No no no... you should have used the Speed Racer theme tune against the Speed Bench Press.

Congrats on the sponsor - you deserve it.

[Mike Zero]

Other notes:

Some good news, I think I might have a sponsor lined up. The owner of a local clothes shop sponsors a couple of people my age and he wants to add me to that list. That would mean free clothes and subsidised airfares!

That's fuckin' A. I imagine that will take a load off your parents if you go to any international meets!

It sure would. Unless I get injured or something, I'll be going to World Juniors and Oceanias this year btw.

No no no... you should have used the Speed Racer theme tune against the Speed Bench Press.

Congrats on the sponsor - you deserve it.

Hehe :pfft:

And thanks, Pseu.

[MTLKATO]

Good training brada, MEAN!

[Mike Zero]

Good training brada, MEAN!

Thanks buddy and welcome to the forums.

[Mike Zero]

So I injured my back.

Middle back. From stretching - believe it or not - the thing which I do partly to help try and AVOID injury. So I'll have a break from lower work, I hope I can still arch without pain and still Bench. I'll wait until the inflammation subsides and take it from there. I don't think it was a tear as there was no pain at the time. But the next morning (48 hours ago)... Oww. Seemed to be getting better last night but this morning it aint too good.

I'm on Ibuprofen and also having cold showers/rubbing ice on it to help bring the swelling down. Also doing Round Back GMs with a mini band (very light) 3x10, 5 or so times a day to help get the blood flowing (plus all the other benefits).

Hope I'm not out for too long...

[Laver]

Dude that sucks,

Stupid warmups !!!!

All the best with recovery,

[poos_n_wees]

F$@!en injuries

All the best with recovery.