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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 #190: Wednesday 06/02/2008

Prehab/Warm-Ups/Extras

Butterfly Stretch - 3 x 30 secs

Squat Stretch #1 - 1 x 100cm, 110cm, 120cm, 130cm x 30 secs

Squat Stretch #2 - 1 x 100cm, 110cm, 120cm x 30 secs

Bench Hip Flexor Stretch - 2 x 30 secs

Cable External Rotation - 2 x 15

Scapula Press Ups - 2 x 15

Mini Band Round Back GMs - 3 x 10

1. Reverse Band Bench Press

Bands: IW Medium's x 2

2 x 60kg/132lbs x 8

1 x 70kg/154lbs x 8

1 x 85kg/187lbs x 5

1 x 100kg/220lbs x 5

1 x 115kg/254lbs x 3

1 x 130kg/287lbs x 1

1 x 145kg/320lbs x 3 PR

Slowly built up my to my arch today to make sure my back didn't tweak. No problems what-so-ever. In fact, I think this injury is a blessing in disguise for my Bench because my arch felt a lot better. Vid below.

2. 2 Board Bench Press

1 x 72.5kg/160lbs x 5

1 x 85kg/176lbs x 5

1 x 97.5kg/215lbs x 5

1 x 110kg/242lbs x 5 PR

1 x 115kg/254lbs x 5 PR

1 x 120kg/265lbs x 5 PR

1 x 125kg/276lbs x 3 PR

3 weeks ago when I last did 2 Board I did 110kg and missed the 5th rep... Ugh, big PRs. Will get 125kg x 5 next time and at this rate, probably more! Vid below.

3. Incline Bench Press

1 x 60kg/132lbs x 8

1 x 70kg/154lbs x 8 PR

1 x 75kg/165lbs x 7 PR

4a. Tate Press

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 2 (drop set)

4b. L-Lateral Raises

1 x 11kg/24lbs's x 8

1 x 16kg/35lbs's x 8

3 x 21kg/46lbs's x 8

Other notes:

Good workout, back is feeling a lot better. About the same as it was last night but this morning I woke up in full pain again. Will set my alarm for 4am tomorrow and get up and get some blood flowing and see if that helps things.

Logging Warm-Ups from now on.

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Mike Zero Veteran member

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Dude that sucks,

Stupid warmups !!!!

All the best with recovery,

F$@!en injuries tantrum.gif

All the best with recovery.

It does suck. But not exactly worst case scenario. If it is infact from stretching then it shouldn't take long to recover. But if it is around for the long term, I can work around ok.

Nice lifting man ...I havent been back to the forum in ages...

remember the time when you were barely benching a 100... youve come a long way in a short time.. best of luck for your 08 meet....

Cheers, Varv. How's your training going? When are you back in NZ?

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Mike Zero Veteran member

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I'm loving the extreme squating going on at the start of your vid. Talk about heavy weights and ATG!

Awesome PRs! I'm looking forward to seeing what you hit next comp!

Heh, think it was the first time those guys have ever dones Squats and everyone starts somewhere. Would've helped them out but they always f*ck around (mainly the one who was doing them in that vid).

Also looking forward to what I'll hit at my next comp (April). Tighter shirt + much stronger lockout... Could equate to 150kg!

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Entry #191: Friday 08/02/2008

Prehab/Warm-Ups

Butterfly Stretch - 3 x 30 sec

DC Shoulder Stretch - 12 reps

Getting my suit on!!!

1. Sumo Deadlifts

Equipement: Titan Cent 42, Belt

2 x 65kg/143lbs x 5

1 x 80kg/176lbs x 5

1 x 105kg/231lbs x 3

1 x 130kg/287lbs x 3

1 x 155kg/342lbs x 1 *straps up*

1 x 180kg/397lbs x 1

1 x 205kg/452lbs x 1

1 x 230kg/507lbs x 3 PR

1 x 250kg/551lbs x 1 PR

1 x 260kg/573lbs x miss

I didn't think these would aggrevate anything in my back, unless I pulled like Deez of old. So no pain at all which I'm happy about, the back has been good in general lately anyway so don't think it was anything to serious. Will attempt 260kg fresh next week, broke it off the floor but it wasn't going much farther. And once I get into a not so loose suit someone point me in the direction of a bar with 270-275 on it, IMO!!!

Oh and I got a bleeding nose during that 230kg triple, fun!

2. Chin Ups

5 x BW x 5

3. Seated Cable Rows - V-Bar (strict)

1 x 50kg/110lbs x 8

1 x 60kg/132lbs x 8

3 x 70kg/154lbs x 8

Extras

Band Reverse Hypers - 2 x Mini x 12, 2 x Double Mini's x 6

Standing Abs - 2 x 40kg x 12, 1 x 45kg x 8

Cable Adductors - 1 x 40lbs x 12, 2 x 50lbs x 8

Cable Abductors - 2 x 30lbs x 12

Other notes:

Will include Core and Hip work as well as Reverse Hypers in extras now and do a selection of them everyday. Took a wide stance on the Standing Abs and my Hip Flexors were cramping up bad, kinda annoying. Anyway good workout, happy about those Deadlift PRs.

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Heh, I just came across one of your old threads at BB.com about not being able to beat your dad in an arm wrestle. That was a wee while ago... can you beat him now?

LOL that was a long time ago. I'm not going to face him again until I'm 100% sure I can beat him, because it'll be seriously rubbed in my face if I lose. Working on my forearm strength a lot now so it shouldn't be long before I set the challenge :grin:

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Entry #192: Sunday 10/02/2008

Prehab/Warm-Ups/Extras

Butterfly Stretch - 3 x 30 sec

Squat Stretch #1 - 1 x 100cm, 110cm, 120cm, 130cm x 30 sec

Squat Stretch #2 - 1 x 100cm, 110cm, 120cm, 130cm x 30 sec

Bench Hip Flexor Stretch - 2 x 30 sec

Standing Abs (wide stance) - 1 x 30kg x 15, 3 x 40kg x 15

Cable Hip Adduction - 40lbs x 12, 50lbs x 12, 60lbs x 12

Cable Hip Abduction - 2 x 30lbs x 12

Cable External Rotations - 3 x 20lbs x 15

Scapula Press Ups - 2 x 15

Bench Press - 2 x 20kg x 15

1. Speed Bench Press

Bands: Doubled 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/163lbs x 3

Dropping back to only bar weight next week for 3 weeks. Then 3 weeks chains. Then 3 weeks bands again.

2. 2 Board Bench Press

1 x 70kg/154lbs x 5

1 x 85kg/187lbs x 5

1 x 100kg/220lbs x 3

1 x 115kg/254lbs x 3

1 x 130kg/287lbs x 2

Only one spotter today so these were hard. Just missed the last rep, got it off the board. Probably would've got it if there was a lift off.

3. Dips

1 x BW x 8

1 x BW + 10kg/22lbs x 8

1 x BW + 20kg/44lbs x 8

4. Dumbbell Lateral Raises

1 x 11kg/24lbs x 15

2 x 16kg/35lbs x 15

5. Cable Lateral Raises

1 x 13.5kg/30lbs x 10

1 x 9kg/20lbs x 10 (drop set)

1 x 4.5kg/10lbs x 10 (drop set)

6. 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)

Other notes:

Nice pump at the end there, mirror got a good workout there too :P

Squats tomorrow - Box Squats and Free. Might add in the wraps at the end and get a bit more weight on my back than I've had for the past while.

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Entry #193: Monday 11/02/2008

Prehab/Warm-Up

DC Shoulder Stretch - 15 reps

BTN Press - 2 x 20kg x 8

Light Hip stretches

1. 14" Box Squats

Equipment: Belt, 42 Cent (straps down)

Stance: 1.10m

2 x 60kg/132lbs x 5

1 x 75kg/165lbs x 5

1 x 95kg/209lbs x 5

1 x 115kg/254lbs x 3

1 x 135kg/298lbs x 1

1 x 155kg/342lbs x 1

1 x 175kg/386lbs x 3 PR

1 x 180kg/397lbs x 3 PR

Hips felt tight today. Not sitting back well into these but am in the free Squats so I geuss it's alright. Another 10kgs onto that PR.

2. Squats

Equipment: Belt, 42 Cent (straps down)

Stance: 1.10m

1 x 120kg/265lbs x 5

1 x 142.5kg/314lbs x 5

1 x 165kg/364lbs x 5 PR

1 x 180kg/397lbs x 5 PR *added wraps*

Walkout sucked with the wraps on but it's been a while. Gotta get used to them again before meet time. Too much torso lean, need to widen my stance mooooaaaar

Video of the top Box Squat and top Squat sets:

Extras

Band Reverse Hypers - 3 x Mini Band x 12

Standing Abs (wide stance) - 3 x 40kg x 15

Reverse Cable Side Bend - 3 x 190lbs x 15

Cable Hip Adduction - 1 x 50lbs x 12, 2 x 60lbs x 12

Cable Hip Abduction - 3 x 30lbs x 12

Other notes:

Good workout, felt like I worked really hard.

Trained with a new Powerlifter who was at the gym tonight, he saw my bag of tricks (bands, wraps, belt, chalk) and came up and introduced himself. He's just getting back into the swing of things and I think he's new to town. A shame he turns up the week I move off to uni though...

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Entry #194: Tuesday 12/02/2008

Warm-Up/Prehab

Butterfly stretch - 3 x 30 sec

Squat stretch #1 - 1 x 100cm, 110cm, 120cm, 130cm x 30 sec

Squat stretch #2 - 1 x 100cm, 110cm, 120cm, 130cm x 30 sec

DC Shoulder stretch - 15 reps

1. Power Clean

1 x 60kg/132lbs x 5

1 x 70kg/154lbs x 3

1 x 80kg/176lbs x 3

1 x 90kg/198lbs x 1

Easy. Just for a bit of a change/fun.

2. Chin Ups

5 x BW x 5

3. Seated Cable Row - V Bar (strict)

1 x 55kg/121lbs x 8

3 x 70kg/154lbs x 8

Extras

Cable Reverse Hyper - 1 x 30lbs x 8, 3 x 20lbs x 12

Standing Abs (wide stance) - 3 x 40kg x 15

Terminal Knee Extensions - 3 x 15

Weighted Planks - 2 sets off: 60kg, 40kg, 20kg, BW x 15 sec (drop setted)

Cable Hip Adduction - 1 x 50lbs x 12, 2 x 60lbs x 12

Cable Hip Abduction - 2 x 30lbs x 12

Standing Calf Raises

Other notes:

Pretty much just an extras workout. Made a great way to do Reverse Hypers in the average gym, may make a video if I get time before I leave. Crazy today, at one point during this session all 4 people in the gym were Powerlifters. Never thought I'd see that in this crumby little town. 3 of us are going in tomorrow and doing some Benching. Should be good!

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Entry #195: Wednesday 13/02/2008

Warm-Up/Prehab/Extras

Butterfly stretch - 3 x 30 sec

Squat stretch #1 - 1 x 100cm, 110cm, 120cm, 130cm x 30 sec

Squat stretch #2 - 1 x 100cm, 110cm, 120cm, 130cm x 30 sec

Bench Hip Flexor stretch - 2 x 30 sec

Standing Abs - 3 x 40kg x 15

Cable Reverse Hypers - 20lbs x 12, 30lbs x 12, 40lbs x 12

Cable Hip Adduction - 50lbs x 12, 2 x 60lbs x 12

Cable Hip Abduction - 2 x 30lbs x 12

Cable External Rotation - 2 x 15

Scapula Press Ups - 2 x 15

1. Reverse Band Bench Press

Bands: IW Super Mini's

1 x 55kg/121lbs x 8

1 x 70kg/154lbs x 8

1 x 85kg/187lbs x 5

1 x 100kg/220lbs x 3

1 x 115kg/254lbs x 1

1 x 130kg/287lbs x 3 PR

1 x 135kg/298lbs x 3 PR

Benching was supposed to kick off with the guys at 6:15, one showed up at 7:15 and the other didn't come in at all. Had to pull this gangsta that was loitering with his posse outside the gym to spot me, I was that damn desperate. A hell of a lot of waiting going on though - the above took an hour. Funny thing was when I started the camera, he got real shakey and tried to hide his face. Also got a premature spot on the third rep but would've got it. Also shoulder's were feeling tight today. So, problems all round...

2. 3 Board Bench Press

1 x 85kg/187lbs x 5

1 x 100kg/220lbs x 5

1 x 115kg/254lbs x 5

1 x 130kg/287lbs x 5 PR

3. Bench Press

1 x 80kg/176lbs x 8

1 x 90kg/198lbs x 8

1 x 100kg/220lbs x 3...

Tired and hungry by this point.

4. Tate Press

1 x 11kg/24lbs's x 8

1 x 16kg/35lbs's x 8

1 x 21kg/46lbs's x 8

Other notes:

So yeah ended up being a pretty bad workout. Deload next week can't come soon enough, getting quite worn out.

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Entry #196: Friday 15/02/2008

1. Sumo Deadlifts

Equipment: Belt, Cent 42

1 x 60kg/132lbs x 5

1 x 85kg/187lbs x 5

1 x 110kg/242lbs x 3

1 x 135kg/298lbs x 3

*straps up*

1 x 160kg/353lbs x 1

1 x 185kg/409lbs x 1

1 x 210kg/463lbs x 1

1 x 235kg/518lbs x 1

1 x 260kg/573lbs x miss (above the knee!)

*straps down*

1 x 180kg/397lbs x 8

1 x 140kg/309lbs x 8 (drop set)

1 x 100kg/220lbs x 8 (drop set)

1 x 60kg/132lbs x 8 (drop set)

Just missed that 260kg. That drop set was friggin' intense. My adductors, glutes, hammies, upper and lower back, quads and hip flexors were all absolutely fried after it. Also a terrible migraine, took my time to recover and continued on with the workout. There's my cardio for the month :D

2. Seated Cable Row - V Bar (strict)

1 x 55kg/121lbs x 8

3 x 70kg/154lbs x 8

3. Face Pulls

1 x 59kg/130lbs x 10

3 x 72.5kg/160lbs x 10

Extras

Cable Reverse Hyper - 3 x 30lbs x 12

Standing Abs - 3 x 40kg x 15

Cable Hip Adductors - 2 x 50lbs x 12

Cable Hip Abductors - 20lbs x 12, 30lbs x 12

Other notes:

Last Deadlift for the next month or so. Starting a high frequency Box Squat cycle the week after next. Next week is a deload (O-week).

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Entry #197: Saturday 16/02/2008

Warm-Ups/Prehab/Extras

Butterfly stretch - 3 x 30 sec

Squat stretch #1 - 100cm, 110cm, 120cm x 30 sec

Squat stretch #2 - 100cm, 110cm, 120cm x 30 sec

Bench Hip Flexor stretch - 30 sec

Standing Abs (wide stance) - 2 x 40kg x 15, 45kg x 15

Cable Reverse Hyper - 30lbs x 12, 40lbs x 12

DC shoulder stretch - 12 reps

Cable External Rotation - 2 x 15

1. Speed Bench Press

1 x 40kg/88lbs x 5

1 x 50kg/110lbs x 5

2 x 60kg/132lbs x 3

2 x 65kg/143lbs x 3

4 x 70kg/154lbs x 3

Felt a bit slow today but not sure.

2. 3 Board Bench Press

1 x 80kg/176lbs x 5

1 x 95kg/209lbs x 5

1 x 110kg/242lbs x 3

1 x 125kg/276lbs x 3

1 x 140kg/309lbs x 2 + 1 assisted

3. Tate Press

1 x 11kg/24lbs's x 10

1 x 16kg/35lbs's x 10

1 x 21kg/46lbs's x 8

4. Lateral Raises

1 x 11kg/24lbs's x 12

2 x 16kg/35lbs's x 12

5. 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)

Other notes:

Last session at this gym before I move. Good one too, had three people going on the Bench and then the 3 Board. I am definately worn out as well, this deload has come at a good time. Might go in once and do some light Squats during the week next week and will have my Speed Bench on Saturday. Then I'll be Box Squatting 3x a week for a bit and start this Bench cycle again with more variation of exercise - Floor Presses with chains and heavy Band work.

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