Mike goes to the OC

[Mike Zero]

One of my training partners called up a favour with a builder and got him to build me a badass box for Squats to take away with me. It can be adjusted to 12", 13", 14" and 15". Made from classy as wood.

[poos_n_wees]

Awww.. what a cool mate. The box looks flash!

[SoaringSwine]

Looks solid. Probably a good investment too. I was kind of wondering how long that plastic box would last with around 300kgs sitting on it (you + barbell + the weights you put on the box).

[Mike Zero]

Entry #198: Sunday 24/02/2008

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

Seated Hip Abduction

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

2 Board Bench Press

Worked up to...

1 x 120kg/265lbs x 5

Easy but was slipping on the bench.

Also did:

French Press

Various Raises

Just a quick entry, got class tomorrow. Not training at Eastside Barbell yet, not sure where it is and can't get in touch with Craig (tried ringing but got the answer phone and he hasn't gotten back to me).

If anyone can give me the number/address of the gym would be VERY much appreciated (OB?)

The uni gym is pretty rank but what can you expect for $100 a year. I won't be able to Squat there...

[SoaringSwine]

You are an internet noob.

It's at 7 Lincoln Lane. I've attached an image on how to get there from your uni even (assuming the Uni is on Uni grove lol)

[Mike Zero]

Entry #199: Monday 25/02/2008

1. Conventional Deadlifts

Equipment: Belt

1 x 60kg/132lbs x 5

1 x 75kg/163lbs x 5

1 x 100kg/220lbs x 5

1 x 125kg/276lbs x 3

1 x 150kg/331lbs x 1

*added belt*

1 x 175kg/386lbs x 1

1 x 200kg/441lbs x 3

A while since I've pulled Conventional let alone raw. Pretty easy weight.

2. Pin Suspended Wide Stance GMs

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 5

3. Chin Ups

2 x BW x 8

1 x BW x 5

4. Seated Cable Row

1 x 60kg/132lbs x 8

1 x 72kg/159lbs x 8

1 x 84kg/185lbs x 8

Extras

Standing Abs - 3x12

Seated Cable Adduction - 3x12

Seated Cable Abduction - 3x12

Other notes:

Not bad. Wanted to start that Box Squat cycle this week but that aint gunna happen. A little disappointing.

[Mike Zero]

You are an internet noob.

It's at 7 Lincoln Lane. I've attached an image on how to get there from your uni even (assuming the Uni is on Uni grove lol)

:pfft: But, yeah I found the address already. They're relocating at the moment so I won't be able to join up at the moment. Hopefully going to go chat to Craig on Wednesday. Nice map though haha.

[SoaringSwine]

Google maps is the shiz.

[pudds]

Mike Zero, you are a super internet noob. Ritz rocks the ghetto

[Mike Zero]

Entry #200: Wednesday 28/02/2008

Prehab/Warm-Up/Extras

Butterfly Stretch - 3 x 30 sec

Squat Stretch #1 - 3 x 30 sec

Squat Stretch #2 - 4 x 30 sec

Seated Adductors - 3 x 12

Seated Abductors - 3 x 12

Bench Press - 3 x 20kg x 15

1. Band Bench Press

Bands: Super Mini doubled around bench.

1 x 20kg/44lbs x 8

1 x 40kg/88lbs x 8

1 x 55kg/121lbs x 5

1 x 70kg/154lbs x 3

1 x 85kg/187lbs x 3

1 x 100kg/220lbs x 3

1 x 110kg/242lbs x 1 + 1 assisted

Should've got that triple, don't know what happened.

2. 2 Board Bench Press

1 x 95kg/209lbs x 5

1 x 110kg/242lbs x 5

1 x 125kg/276lbs x 3 + 1 assisted

3. Bench Press

1 x 90kg/198lbs x 8

1 x 95kg/209lbs x 6 + 1 assisted (close grip)

4. Dumbbell French Press

1 x 21kg/46lbs's x 10

1 x 31kg/68lbs's x 10

1 x 38.5kg/85lbs's x 10

1 x 41kg/90lbs's x 6

5. Lateral Raise

2 x 13.5kg/30lbs x 15

Other notes:

From now on I'm not really going to go for a PR on my secondary exercise, just 5x5. I don't think I'm getting as much volume as I could be at the top end.

Having a Squat at Eastside Barbell tomorrow

[Mike Zero]

Entry #201: Friday 29/02/2008

Warm-Ups/Prehab

Butterfly Stretch - 3 x 20 sec

Squat Stretch #1 - 4 x 20 sec

Squat Stretch #2 - 2 x 20 sec

BTN Press - 1 x 20kg x 15

TKE - 1 x 15

1. 14" Box Squats

Equipment: Belt, Old 42 Cent (straps down)

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 3

1 x 120kg/265lbs x 3

1 x 140kg/309lbs x 1

*add belt*

1 x 160kg/353lbs x 1

1 x 180kg/397lbs x 3

1 x 200kg/441lbs x 1 PR

Walkout was really solid once I got used to the rack (on the 180kg and 200kg sets) - 3 steps, tight and got wide. Got the bar really low on my back and drove me knees out hard all through the movement. On form today.

2. GHR

BW x 5, 4, 5, 4, 5

Virgin GHR. Ouch. Strange rep range but I geuss it's just getting used to it. Will get 7 next time

3. Chin Ups

2 x BW x 8

1 x BW x 6

4. Pullthroughs (wide stance)

1 x 60kg/132lbs x 12

2 x 66kg/145lbs x 12

5. Reverse Hypers

2 x 30kg/66lbs x 12

Other notes:

Trained at Eastside Barbell tonight. Real looking forward to my training there throughout this year. There's a meet next weekend down here so everyones getting into their shirts on Sunday. Will probably put mine on as well and try and go for a triple with 125kg in my 44 F6 to measure my progress over the last couple of months (I got 125kg at the meet in December with the same shirt).

[ohjoshua]

Hey Mike

Good to see the PR's still coming in.

Whats East side Barbell like? Ive never been there.

you will have to come into Crichton Cobbers for a train one time.

[Mike Zero]

Entry #202: Sunday 02/03/2008

Warm-Ups/Prehab/Extras

Butterfly Stretch - 3 x 30 sec

Squat Stretch #1 - 2 x 30 sec

Squat Stretch #2 - 3 x 30 sec

Cable External Rotation - 2 x 15

Standing Abs - 3 x 15

1. Bench Press

1 x 65kg/143lbs x 6

1 x 80kg/176lbs x 3

1 x 95kg/209lbs x 1

*added 44 F6 shirt*

1 x 110kg/242lbs x 2 (no touch)

1 x 110kg/242lbs x 2 (3 Board)

1 x 125kg/276lbs x 2 (3 Board)

1 x 125kg/276lbs x 2 (2 Board)

1 x 130kg/287lbs x 1 PR

1 x 135kg/298lbs x 1 PR

Swapped my ME day with my DE day to sync with the rest of the Eastside guys. I have gotten bigger since December so the shirt was tighter than at the meet. 130kg was really low, 135kg was a little bit too low. Will put 140 on the bar next time and see if I can hold my groove better. Need a lot of practice.

2. Floor Press w/ 20kg Chains

1 x 40kg/88lbs x 5

1 x 60kg/132lbs x 5

5 x 80kg/176lbs x 5

3. Tate Press

1 x 10kg/22lbs x 10

1 x 15kg/33lbs x 10

1 x 20kg/44lbs x 8

4. Shoulder Press

1 x 15kg/33lbs x 8

1 x 20kg/44lbs x 8

1 x 25kg/55lbs x 7

Other notes:

Deadlifting tomorrow, everyone else will be Squatting but.

[Mike Zero]

Entry #203: Monday 03/03/2008

Warm-Ups/Prehab

Butterfly Stretch - 3 x 20 sec

Squat Stretch #1 - 3 x 30 sec

Squat Stretch #2 - 2 x 30 sec

Deadlifts Complex - 20kg

1. Sumo Deadlift

Equipment: Belt, Old 42 Cent

1 x 60kg/132lbs x 5

1 x 85kg/187lbs x 5

1 x 110kg/242lbs x 3

1 x 135kg/298lbs x 3

*added belt*

1 x 160kg/353lbs x 1

*straps up*

1 x 185kg/408lbs x 1

1 x 210kg/463lbs x 1

1 x 235kg/518lbs x 3 PR

Form felt really good.

2. Sumo Rack Pulls - 7.5"

1 x 100kg/220lbs x 5

1 x 180kg/397lbs x 5

1 x 220kg/485lbs x 5

3. Sider's Pulldowns

Medium Grip Pulldowns

4 x 54kg/119lbs x 6

Reverse Grip Pulldowns

4 x 54kg/119lbs x 6

Supinated Pulldowns

4 x 54kg/119lbs x 6

Wide Grip Pulldowns

1 x 54kg/119lbs x 6

3 x 48kg/106lbs x 6

Form was bad on the first of the Wides so I dropped the weight. Took 15-20 sec between sets.

4. GHR

3 x BW x 7

Extras

Reverse Hyper - 2 x 30kg x 10

DB Side Bends - 3 x 35kg x 10

Standing Abs - 2 x 15

[Mike Zero]

Hey Mike

Good to see the PR's still coming in.

Whats East side Barbell like? Ive never been there.

you will have to come into Crichton Cobbers for a train one time.

It's mean aye, great enviroment and equipment.

Yeah I will come in sometime.

[Mike Zero]

Entry #204: Wednesday 05/03/2008

Warm-Up/Prehab/Extras

Butterfly Stretch - 4 x 20 sec

Bench Hip Flexor Stretch - 2 x 20 sec

Cable External Rotation - 2 x 15

Standing Abs (wide stance) - 3 x 12

Band Adductors - 2 x 12

1. Speed Bench w/ 20kg Chains (paused)

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

2. Close Grip 3 Board

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 4

4 x 115kg/254lbs x 5

Think I just lost set up on the first because the 115 sets were too easy. Should've put the weight back up. 5x5@120 next time.

3. GHR

1 x BW x 8

1 x BW +5kg x 5, 5, 4

Strength on these are increasing rapidly, 3rd time on the GHR.

4. Close Grip Bench Press

1 x 85kg/187lbs x 8

1 x 95kg/209lbs x 6

5. Tate Press

1 x 15kg/33lbs x 10

1 x 20kg/44lbs x 5

1 x 10kg/22lbs x 20 (drop set)

1 x 5kg/11lbs x 40 (drop set)

6. Cable Lateral Raise

2 x 12kg/26lbs x 20

Other notes:

Plan is to (Box) Squat with bands for the first time on Friday.

[Mike Zero]

Entry #205: Friday 07/03/2008

Warm-Ups/Prehab/Extras

Butterfly Stretch - 3 x 30 sec

Squat Stretch #1 - 3 x 30 sec

Squat Stretch #2 - 3 x 30 sec

BTN Press - 3 x 20kg x 5

Standing Abs - 3 x 12

1. Squats

Equipment: Wraps, Belt, old Cent 42

1 x 60kg/132lbs x 5

2 x 80kg/176lbs x 6

1 x 100kg/220lbs x 3

1 x 120kg/265lbs x 3

1 x 140kg/309lbs x 1

*added belt*

1 x 160kg/353lbs x 1

*straps up*

1 x 180kg/397lbs x 1

1 x 200kg/441lbs x 1

*added wraps, medium tightness*

1 x 220kg/485lbs x 1

1 x 240kg/529lbs x 1 PR

Awesome PR. Got a video but got lost in transfer, I did however see my depth and it was unquestionable. Also sat back nicely. Bring on the tight gear! I was going to go to like 230ish because the 220 felt hard, but Lee was watching and thought I'd be good for 240 and it came up well.

2. Cambered Bar GMs

1 x 60kg/132lbs x 5

2 x 100kg/220lbs x 5

Beltless. This is a good weight to load my erectors without buckling them.

3a. Chin-Ups

2 x BW x 8

3b. GHR

3 x BW x 8

4. Seated Cable Row

1 x 66kg/145lbs x 10

1 x 78kg/172lbs x 10

1 x 90kg/198lbs x 10

Other notes:

So since the December meet (less than 3 months ago) my total has gone up about 50kgs without even getting into smaller gear yet. Squat has gotten deeper too.

[poos_n_wees]

New squat PR! 8) Bro, a 50kg total increase is insane in the membrane.

Bummer bout the video.. but I guess that means you'll just have to do it again

[Mike Zero]

New squat PR! 8) Bro, a 50kg total increase is insane in the membrane.

Bummer bout the video.. but I guess that means you'll just have to do it again

Thanks poos. And don't worry about that, quater ton is on the cards at the meet next month.

[Mike Zero]

Entry #206: Tuesday 12/03/2008

1. Speed Bench Press w/ 20kg Chains

1 x 50kg/110lbs x 5

2 x 60kg/132lbs x 3

2 x 65kg/143lbs x 3

4 x 70kg/154lbs x 3

A lot faster than last week.

2. Floor Press w/ 20kg Chains (Paused)

1 x 45kg/99lbs x 5

1 x 65kg/143lbs x 5

1 x 85kg/187lbs x 5 PR, 4, 5, 5, 5

3. Bench Press

1 x 80kg/176lbs x 8

Almost failed the 8th, was going to go for 95 x 8. Those Floor Presses fried my sticking point.

4. Tricep Pressdown

2 x stack x 20

Notes:

I got sick... Again. I always get everything that's going around and get it badly. Felt like crapola today so cut it short & didn't do extras either. A go on the GHR would've been spew worthy.

Less than 6 weeks out from meet, goal is 250/145/265 (660). Getting excited.

[Mike Zero]

Entry #207: Friday 14/03/2008

Warm-Up/Prehab

Light stretching

Deadlift Complex

1. Sumo Deadlifts

Equipment: Old 42 Cent, belt

1 x 60kg/132lbs x 5

1 x 90kg/198lbs x 5

1 x 115kg/242lbs x 3

1 x 140kg/309lbs x 1

*belt*

1 x 165kg/364lbs x 1

*straps up*

1 x 190kg/419lbs x 1

1 x 215kg/474lbs x 1

1 x 240kg/529lbs x 3 PR

Still sick, felt like crap but still a big PR (even though form was crap too). Will go for 245 x 3 next week and maybe 250 x 3 the week after or something. Deadlift progress has been going really well, 3RM is now +20kg in 6 weeks. Here's the vid:

2. Pull Ups

2 x BW x 6

3. Seated Cable Row

1 x 60kg/132lbs x 5

2 x 84kg/185lbs x 5

Extras

GHR - 2 x BW x 6

Standing Abs - 2 x 48kg/106lbs x 15

Band Adduction - 2 x 12

Other notes:

Still sick so I dropped the volume down. Going in for a shirt session Sunday morning.

[Mike Zero]

Entry #208: Sunday 16/03/2008

Warm-Ups/Prehab/Extras

Butterfly Stretch - 3 x 30 sec

Lunge Stretch - 2 x 30 sec

Band Adduction - 2 x 15

Standing Abs - 2 x 12

1. Bench Press

Equipment: 44 F6

2 x 60kg/132lbs x 5

1 x 80kg/176lbs x 3

1 x 100kg/220lbs x 1

*put on shirt*

1 x 110kg/242lbs x 2 (3 Board)

1 x 120kg/265lbs x 2 (3 Board)

1 x 120kg/265lbs x 2 (2 Board)

1 x 130kg/287lbs x 1 (but touched too low)

1 x 130kg/287lbs x miss (dumped it)

1 x 140kg/309lbs x 1 PR

130 wasn't enough to touch to my chest at my skill level, so I put 140 on and pressed it up. As Leighton said, 140 is a tough opener. So I'm just going to have to get stronger before the meet to make sure I don't bomb. The vid:

2. Reverse Band Bench Press

Bands: IW Smalls

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

3 x 120kg/265lbs x 5

3. Tate Press

1 x 10kg/22lbs x 10

1 x 15kg/33lbs x 10

1 x 20kg/44lbs x 8

4. Lateral Raise

1 x 10kg/22lbs x 10

1 x 15kg/33lbs x 10

Other notes:

Still sick, been 10 days now I think. Will try and have a full Squat tomorrow.

[Mike Zero]

Entry #209: Monday 18/03/2008

Warm-Ups/Prehab

Butterfly Stretch - 3 x 30 sec

BTN Press - 20kg x 15

1. SSQ Bar Squats w/ 20kg Chains

Equipment: 42 Cent straps down, belt

2 x 60kg/132lbs x 3

1 x 80kg/176lbs x 3

1 x 100kg/220lbs x 3

1 x 120kg/265lbs x 3

1 x 140kg/309lbs x 3

1 x 160kg/353lbs x 3

Was going to do 220kg x 3 free Squat fully equiped today but stupidly left my wraps at home. So virgin SSQ and virgin chains on the Squat.

2. Cambered Bar GMs

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

1 x 120kg/265lbs x 4

Bar slipping off the back, killed set.

3. Seated Cable Row

1 x 60kg/132lbs x 8

3 x 84kg/185lbs x 8

4. Concentration Curls

1 x 12.5kg/28lbs x 10, 6

Squeeze reps.

Extras

Standing Abs - 3 x 48kg x 15

Standing Calf Raise - 2 x 15

Other notes:

Getting frustrated, still sick so volume is still super low.

[Mike Zero]

Entry #210: Wednesday 20/03/2008

Warm-Up/Prehab/Extras

Butterfly Stretch - 3 x 30 sec

Band Hip Adduction - 2 x 15

GHR - 3 x 10 (easy as)

Reverse Hyper - 30kg x 10, 2 x 50kg x 10

Standing Abs - 2 x 48kg x 15

1. Speed Bench Press w/ 20kg Chains

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

Nice and fast. Starting the bands for speed next week.

2. Floor Press w/ 20kg Chains

1 x 60kg/132lbs x 5

4 x 85kg/187lbs x 5

3. DB French Press

1 x 32.5kg/72lbs x 8

1 x 37.5kg/83lbs x 8

Other notes:

Feeling the affects of this dumb dare thing I did last night - eat 6x Steak & Cheese Pies in 12 minutes, including eating anything that comes back up. Probably one of the dumbest things I've ever done, I never want to see another pie in my life.

I think the sickness is finally lifting, workouts should be back to 100% soon.

Next two workouts will be back at home in Nelson, going up for the Easter weekend.

[Old Bull]

Feeling the affects of this dumb dare thing I did last night - eat 6x Steak & Cheese Pies in 12 minutes, including eating anything that comes back up. Probably one of the dumbest things I've ever done, I never want to see another pie in my life.

Hell no MZ, you are officially a powerlifter now, next time double it. Mike who spotted at the BBro ate a KFC Bucket less 2 pieces thats 28 before the CD Champs 2007, FB ate 12 piazzas at a all you can eat, T ate 27 or 28 Cheese Burgers in a race.

Take life 1 pie at a time