Mike goes to the OC

[Mike Zero]

Day 21: Thursday 17/05/2007

Close Grip Bench Press (arms perpendicular):

70 x 8 x 1

75 x 6 x 1

75 x 4 x 1

70 x 4 x 1

Close Grip Bench Press (arms parrallel):

40 x 8 x 1

60 x 5 x 2

60 x 6 x 1 (form was awesome)

D-Curls:

35 x 8 x 2

40 x 3 x 1

36 x 5 x 1

Concentration Curls:

13.5 x 12 x 1

16 x 4 x 1

13.5 x 8 x 1

Static Smith Holds:

130 x 30, x 26, x 20, x 19 (seconds)

Nice, fast, intense workout. I did perp CGBP instead of standard BP because my chest wasn't fully recovered so only a really light workout was neccessary. My training partner told me that during the smith holds everyone watches me waiting for me to do something awesome, and then realise I'm already doing it.

Oh ya, tweaked my program even more:

Monday - Deadlift/Back/Grip

Tuesday - Heavy Bench Workout

Wednesday - Heavy Squat Workout + Abs

Thursday - Rest

Friday - Light Bench/Tris/Bis/Grip

Saturday - Light Squat/Delts

Sunday - Rest

So yeah, I won't hit the gym this weekend so I can push it back another day, but I'll make that light squat entry tomorrow. Ciao!

"OH YEAH, LIGHTWEIGHT BABY!!!" :pfft:

[Mike Zero]

Day 22: Friday 18/05/2007

Squats:

60 x 8 x 1

100 x 8 x 1

140 x 8 x 3

Box Squats:

140 x 8 x 3

Push Press, Military Press:

40 x 1, 8 x 1

50 x 1, 6, x 2

55 x 1, 3 x 2

60 x 2, 0 x 1

What's going on with that 'Push Press, Military Press' thing you ask? :pfft: I find MP is one of those exercises where you can only find the right position at the top of the movement. So the first rep is always the hardest. I PP it into a good position and then do my MP from there. On the set of 60 I stuffed up though, I PP'd the first rep to lock out, lost contol and it ended up on my chest again in without me getting into a good position. PP'd the second rep, positioned, MP'd, missed. Ah well.

It was a solid workout though. Intensity was way up there. 140 felt like a feather on my shoulders/traps.

I regret neglecting my shoulders by doing them on triceps/chest days. I know a lot of people recommend it, and I have given it a good go but it just does not work.

Weekend off then get into a good M/T/W/F/S routine next week.

[Mike Zero]

I put together a plan for myself for over the next couple of months.

The weeks through from Monday the 21/05 through to Sunday 24/06 I'll be doing the split I'll be doing my normal split. Monday week I'll max out on Deadlift and max out my other lifts through that time just if I'm feeling good on the day and what not. The week of Monday 25/06 through to Sunday 01/07 I'll max out all three lifts. The four weeks through 02/07 - 29/07 I'll be doing Sheiko! :grin: Week after that I'll do a deload week as recovery from Sheiko - low frequency and volume but pyramid up to 95% of my previous maxes to get back used to the heavier weights (Sheiko peaks at 85%). Week after that I'll get back to my split again and also find my new maxes.

Let's see how this goes!

[Mike Zero]

Day 23: Monday 21/05/2007

the deadlift day that had no deadlift...

Chin Ups:

BW x 5 x 4

One Arm DB Rows:

22 x 10 x 1

26 x 8 x 2

28 x 8 x 2

40 x 4 x 1

Oh poos. My back wasn't up to do deadlifts. I started a warm up set at 60 and it hurt. If I was training alone I would've toughed it out and done more damage. But that's just silly business. My TP convinced me to stop, rang his wife (who just happens to have a degree in injury rehab. Handy, huh?) and she diagnosed straight away a that I just stretched muscle. A different injury from my old one (which seems to be 99% now). 2 weeks off Deads with daily back streches and cold showers. I'm going to do my rehab properly this time. Sick of reoccuring injuries...

Here's what I was going to do today:

Deadlifts - 5 x 5

Sumo Deads - 10 x 1, 8 x 1, 6 x 3

Chin Ups - 5 x 4

Bent Over Rows - 5 x 4

Decline Sit Ups - 15 x 3

Smith Holds - 4 sets.

Ah well. At least I'm good for Squats and Bench...

EDIT: I though I had gotten leaner, and maybe I have. I've been cutting carbs at night and sugar in general and having smaller more frequent meals during the day. I stepped on the scales and was shocked to see 94kg! :shock: I geuss it's all the high rep stuff I've been doing. I figure I am 14-17% bodyfat. So I could lose about 6-8 kilos of fat. By the end of the year would be mint. But that's another post.

[Mike Zero]

Day 24: Tuesday 22/05/2007

live for this

Bench Press:

60 x 8 x 1

70 x 6 x 1

80 x 4 x 1

87.5 x 2 x 1

95 x 1 x 1 PR

97.5 x 1 x 0 (JUST before lockout)

82.5 x 4 x 1

80 x 4 x 1

Decline DB Press:

26 x 10 x 1

33 x 6 x 1

33 x 4 x 1

I am extremely happy about that PR. :grin:

92.5 x 1 x 1 PR? :evil:

The 97.5 felt easier than that ^. I got it to JUST before lockout, my turn around, which is usually my weak point, was brilliant. That quote was from 32 days ago. So I've put about 5kgs on my bench in just over a month. I am buzzing, that 100 milestone is so close.

[Mike Zero]

Day 25: Wednesday 23/05/2007

<3 peanut butter

Squats:

62 x 8 x 1

102 x 8 x 1

142 x 5 x 1

162 x 3 x 2

174 x 3 x 1 PR (previous PR: 167.5)

192 x 0 x 1

I trained at the gym my mates train at today so I could do some squats with a bar that isn't completely rooted (bent). I went for a 2 rep PR of 174, it was easy as (thank you proper bar) so I did 3 reps and smashed my previous record (which I set last week) by 6.5kgs! That 192 was silly business, I set the workout to pyramid to 174 and just added the 1 rep on at the end out of the blue. I got the turn around and almost out of the hole but then my legs died.

[Mike Zero]

Day 26: Friday 25/05/2007

:shock: I accidently deleted the notes on this session off my phone (what I usually record them on), so no specifics tonight. I did light Bench and arms. Played round with a few exercises.

[Mike Zero]

Day 27: Saturday 26/05/2007

Squats:

140 x 8 x 3

Box Squats:

150 x 5 x 3

155 x 5 x 1

160 x 5 x 1

DB Shoulder Press:

22 x 8 x 1

24.5 x 8 x 1

28 x 4 x 1

32 x 2 x 1

33 x 1 x 1

DB Lat Raise:

16 x 8 x 3

[poos_n_wees]

Day 25: Wednesday 23/05/2007

<3 peanut butter

Squats:

62 x 8 x 1

102 x 8 x 1

142 x 5 x 1

162 x 3 x 2

174 x 3 x 1 PR (previous PR: 167.5)

192 x 0 x 1

Well done! And I agree. Peanut butter is made by God.

[Pseudonym]

(Poos, you're the queen of smilies - this statement really needs a "licking-the-lips" smiley. You don't happen to have one handy do you?!)

[Mike Zero]

<== just finished a peanut butter and Corn Thins sandwich.

(Poos, you're the queen of smilies - this statement really needs a "licking-the-lips" smiley. You don't happen to have one handy do you?!)

Magnificent steal.

Oh yeah, I also dropped a notch on my weightlifting belt. :shock: AND I'm still getting heavier. :shock: :shock:

[Mike Zero]

Day 28: Monday 28/05/2007

Chin Ups:

94 x 5 x 3

94 x 4 x 2

Thought I'd be able to manage easy 5 x 5 without failure. Ah well.

Lying BB Rows:

46 x 8 x 1

51 x 6 x 2

51 x 5 x 1

51 x 4 x 1

Cable Internal Rotation:

9 x 12 x 3

Cable External Rotation:

9 x 12 x 3

Probably shouldn't have done the rotations before a bench day but I felt desperate for some RC work. A little niggle that was in my shoulder over the weekend seems to have gone for now, I'll go run some cold water on it and hopefully that'll help.

My goal for tomorrow's bench is a double of 92.5. Until then I leave you with my fav Ronnie vid (the subtle muttering of "lightweight" right at the end is hillarious):

[Mike Zero]

Day 29: Tuesday 29/05/2007

Out of one problem... Into the next. My shoulder was kinda playing up, and I was flat AGAIN (probably because of it). I couldn't hit 90 x 2. I couldn't even hit 90 x 1!!! Did some curls and called it a day.

[Mike Zero]

Day 30: Wednesday 30/05/2007

Squats:

60 x 8 x 1

100 x 5 x 2

140 x 3 x 1

182.5 x 1 x 1

187.5 x 0 x 1 (premature spot, s'all good though)

187.5 x 1 x 1 PR (previous PR: 182.5)

192.5 x 1 x 1 PR (previous PR: 187.5)

That 192.5 felt pretty damn easy. I reckon 200 is on the cards VERY soon. Nothing like a good squat to cheer me up. :grin:

[poos_n_wees]

187.5 x 1 x 1 PR (previous PR: 182.5)

192.5 x 1 x 1 PR (previous PR: 187.5)

That 192.5 felt pretty damn easy. I reckon 200 is on the cards VERY soon. Nothing like a good squat to cheer me up. :grin:

[Mike Zero]

Day 31: Friday 01/06/2007

Bench Press:

70 x 8 x 1

72.5 x 7 x 1

72.5 x 6 x 1

Underhand Bench Press:

20 x 20 x 1

40 x 8 x 1

60 x 6 x 2

60 x 5 x 1

60 x 4 x 1

D-Curls:

36 x 8 x 1

41 x 6 x 2

43.5 x 4 x 1

43.5 x 3 x 1

Shoulder is still off, shows in those lacking BP numbers. I think I did 72.5 x 8 x 3 easy a couple of weeks ago. So yeah.

I'm going to do some stance work tomorrow for squats and 5 x 5 box squats with a really low bench.

[Mike Zero]

New format, huzzah!

Day 32: Saturday 02/06/2007

Sumo Squats

20 x 12 x 1

60 x 8 x 1

100 x 3 x 1

Just easing myself into these, don't quite have the flexibility yet. But they felt pretty easy, just didn't want to push a tear or somethin' or nothin'.

Squats

60 x 12 x 1

100 x 8 x 1

140 x 8 x 3

Easy as. These were done with a slightly wider stance than usual. Hardly got me puffed at all.

Box Squats

60 x 10 x 1

100 x 8 x 1

120 x 5 x 1

130 x 5 x 1

140 x 5 x 2

I used a deline bench so these were lower than usual. Not sure how low but well below parallel. They felt great too, pretty much a good morning.

Shoulder Press

11 x 12 x 1

17 x 10 x 1

23 x 4 x 1

28 x 2 x 1

Just light because of the shoulder. 28 was really hard though...

Cable Internal Rotation

9 x 12 x 1

13.5 x 12 x 2

Too light last week.

Cable External Rotation

9 x 8 x 1

4.5 x 12 x 3

Too heavy last week.

DB Front Raises

6 x 12 x 3

Just lightweight (~BABY!!!1). Felt really good on the niggly shoulder. Makes me feel it's a supraspinatus tear or something. Which is a relief.

Overall very productive workout, 2 thumbs up, would do same workout again.

[deegee]

Going well mike, keep it up !

[Mike Zero]

Thanks bud.

[Mike Zero]

Day 33: Monday 04/06/2007

Deadlifts

20 x 12 x 1

60 x 5 x 1

80 x 5 x 1

90 x 5 x 1

100 x 5 x 1

110 x 5 x 1

120 x 5 x 1

The light weights go without explanation. I'll work up to 130/140 next week, dependent on how I'm feeling and keep the stretches up.

Sumo Deads

60 x 8 x 1

80 x 8 x 1

100 x 8 x 1

120 x 5 x 1

First time doing these.

Chin Ups

45 x 8 x 1 (pulldown machine)

60 x 8 x 1 (pulldown machine)

95 x 6 x 1

95 x 5 x 1

95 x 3 x 1

Lying Barbell Rows

25 x 6 x 1

35 x 6 x 1

45 x 8 x 1

47.5 x 8 x 1

50 x 8 x 1

55 x 7 x 2

55 x 6 x 1

Smashed last weeks weights (second time doing these). I'm just going to call the bar 5kg now instead of 6kg for ease. Same goes with the EZ Curls.

High Decline Sit-Ups

BW x 15 x 1

BW + 10 x 15 x 1

BW + 15 x 15 x 2

Front Raises

6 x 12 x 3

Awesome workout. Back feels mint. :grin:

[ohjoshua]

Hey mikey, you keen for a race to 100kg on the bench?

Im allowed to use the decline (my 1RM is 95kg) as your ahead on the flat?

[Mike Zero]

I would but it probably wouldn't work. I'm starting a program today, 7 weeks long. I'll explain and link the program in my journal post but basically I won't be going for a 1 rep of anything over 100 until the 6 week mark (if all goes well) and I should finish (again all going well) at 105kg. How about a race to 110kg? My flat vs. your decline?

[Mo250]

good stuff Mike. nice squats from previous sessions too.

[Mike Zero]

Cheers big fella.

[ohjoshua]

ok

my decline vs your flat, first to 110kg is the winner.

so your going to take 2 months at least right? :wink: (if you do it any quicker I wont have a show!)