Mike goes to the OC

[Mike Zero]

Entry #269: Friday 05/09/2008

1. Speed Bench Press w/ doubled minis

1 x 40kg/88lbs x 8

1 x 50kg/110lbs x 5

1 x 60kg/132lbs x 3

4 x 70kg/154lbs x 3

4 x 65kg/143lbs x 3

And some light accessory stuff...

Entry #270: Saturday 06/09/2008

1. Speed Box Squats - 12" + 2" foam w/ medium bands

1 x 60kg/132lbs x 5

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 3

6 x 120kg/265lbs x 3

2. Sumo Deadlifts 2" deficit w/ 40kg chain

1 x 170kg/375lbs x 3

1 x 180kg/397lbs x 4

About a 40kg discrepancy from my pull from the floor. Hips start off below parallel so these should be good for my squat as well. Want to work up to a 205kg triple of this over the next few weeks.

3a. Bent Over Rows

1 x 60kg/132lbs x 10

3 x 87.5kg/193lbs x 10

3b. Leg Press

3 x 10

4. Standing Abs

2 x 10

[Luigi]

hey mike what day you training next and what time, is it cool if i just meet you down there since i have no idea if you guys have opening hours or what im guessing members just have a key and let themselves in ???

how does a non member get to look around lol ?

[Mike Zero]

Entry #271: Monday 08/09/2008

1. 2 Board Bench Press

1 x 60kg/132lbs x 8

1 x 75kg/163lbs x 5

1 x 90kg/198lbs x 1

1 x 105kg/231lbs x 1

1 x 120kg/265lbs x 1

1 x 135kg/298lbs x 3 PR

2. Shirt work - 42 F6

1 x 140kg/309lbs x 3 (no touches)

1 x 145kg/320lbs x 3

1 x 150kg/331lbs x 3

1 x 155kg/342lbs x 3 (last rep slightly assisted)

Going to order a custom soon.

3. Barbell Rows

1 x 60kg/132lbs x 8

3 x 95kg/209lbs x 8

4a. Tate Press

1 x 15kg's x 10

3 x 25kg's x 6

4b. GHR

3 x 10

5a. Standing Abs

2 x 15

5b. Hammer Curls

2 x 10

5c. Band Pull Aparts

2 x 12

[Mike Zero]

hey mike what day you training next and what time, is it cool if i just meet you down there since i have no idea if you guys have opening hours or what im guessing members just have a key and let themselves in ???

how does a non member get to look around lol ?

Yeah we do have keys. I'll be down at around half 5 on Wednesday (along with a lot of others) so the door will be unlocked so just come in and introduce yourself. Are you going to train or just want a look around?

[TheGus]

Good shit on the 2 board bench bro!

[Luigi]

hey mike what day you training next and what time, is it cool if i just meet you down there since i have no idea if you guys have opening hours or what im guessing members just have a key and let themselves in ???

how does a non member get to look around lol ?

Yeah we do have keys. I'll be down at around half 5 on Wednesday (along with a lot of others) so the door will be unlocked so just come in and introduce yourself. Are you going to train or just want a look around?

sweet ill probly be there b4 5 since i just work around the corner and im coming for a look but also to train if thats all good ?

[Mike Zero]

hey mike what day you training next and what time, is it cool if i just meet you down there since i have no idea if you guys have opening hours or what im guessing members just have a key and let themselves in ???

how does a non member get to look around lol ?

Yeah we do have keys. I'll be down at around half 5 on Wednesday (along with a lot of others) so the door will be unlocked so just come in and introduce yourself. Are you going to train or just want a look around?

sweet ill probly be there b4 5 since i just work around the corner and im coming for a look but also to train if thats all good ?

Yeah that's all good, I'm not sure if any will be there before 5 though. I'll come at 5, meet you outside. I'll PM you my number.

[Mike Zero]

Entry #272: Wednesday 10/09/2008

1. Box Squat 12" + 2" foam, straight bar w/ 30kg chains

Multiple sets of 60kg trying to warm my hips up...

1 x 100kg/220lbs x 4

1 x 120kg/265lbs x 2

1 x 140kg/309lbs x 2

1 x 160kg/353lbs x 1

1 x 180kg/397lbs x 1

1 x 200kg/441lbs x 2 PR

1 x 220kg/485lbs x 1 PR

Previous best was 220kg off the same box with no chain weight and in tight suit bottoms before nationals. Must be the extra weight.

2a. Good Mornings

5 x 80kg/176lbs x 6

2b. Bent Over Rows

1 x 70kg/154lbs x 6

3 x 102.5kg/226lbs x 6

3a. GHR

2 x 10

3b. Standing Abs

2 x 10

3c. Face Pulls

2 x 12

Notes:

Weight is up 2.5kgs since nationals. Just under halfway of what I want to put on.

Good to see Luigi in at Eastside tonight :clap:

[SoaringSwine]

Nice squatting. The olive oil and milk diet must be working. I've been cranking the Wookie shakes, I think I'm seeing results.

[Mike Zero]

Entry #273: Friday 12/09/2008

1. Speed Bench - doubled minis

1 x 20kg/44lbs x 8

1 x 30kg/66lbs x 5

1 x 40kg/88lbs x 3

1 x 50kg/110lbs x 3

1 x 60kg/132lbs x 3

6 x 65kg/143lbs x 3

2. Bench Press

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 5

1 x 100kg/220lbs x 5

1 x 115kg/254lbs x 3

3. Close Grip Incline

1 x 60kg/132lbs x 8

1 x 80kg/176lbs x 8

1 x 90kg/198lbs x 6

4. Hammer Curls

3 x 10

[SoaringSwine]

You still alive bro? Haven't seen any activity in your journals for a couple weeks.

[Laver]

SS you got my hopes up, thought he was back Saw a new post and everything!

No idea wea MZ is!

[Mike Zero]

Hey guys, a few weeks back I took the best part of 2 weeks off to freshen up. Injuries were getting on top of me - hips, shoulders, elbows (!). Back training hard again.

A bit of bad news, won't be able to go to Oceania's this year. In the end it added up to being quite an expensive trip. I'm not all too worried though, there'll be other meets closer to home in the future that I'll attend. I won't be doing the National bench either, which was going to be my bench "warm-up" for Oceania's. So training plans have changed a bit...

Started an extended off season. Just getting my raw strength up a bit and I've set some goals out for things like 2-Board, Good Mornings, Box Squats etc. Also working on increasing my conditioning as next year I'm going to put my size, strength and speed to good use on the League field. Of course I'll be aiming for the top as usual i.e. trying to make it in the game. Although in the gym, I will continue to train as a Powerlifter through-out that whole time. Next time I step on the platform at this stage looks like 2010/2011 I will be a hell of a lot bigger/stronger and competitive in the Open Men's class.

At the moment I'm a bit short of time to keep this journal up and running with exams coming up. Will pop in now and again for updates.

[Old Bull]

Hey MZ,

Sorry to hear about the Injuries and The Oceania's, but a good time to reflect on training and setting some new goals.

Keep in touch

Stay Strong.

[SoaringSwine]

Ah that explains a bit. Good to see you'll still be keeping things going. You've still got plenty of junior records their for the taking while you're in the juniors anyway.

[AK]

Get better MZ :nod: injuries blow..

[Luigi]

hows training going mike, thought about starting your journal back up again ?

[Mike Zero]

More or less been doing Dave Smith's bodybuilding split for the past 6 months: Chest/Back/Hams/Shoulders/Arms/Quads. Put on a tonne of weight and raw strength has gone up substantially. I think I'll stick to it for at least another 12 months because the gains are too good.

Journal's too time consuming, had my one going on Powerhouse after I stopped this one but eventually gave it up again. I do keep a rough copy offline though of course.

[SoaringSwine]

Another 12 months! Wow. I guess you'll have a cut or two in there? Hitting the big time again in 2010 or 2011?

[Mike Zero]

Another 12 months! Wow. I guess you'll have a cut or two in there? Hitting the big time again in 2010 or 2011?

At least another 12. I will compete next year definitely, just raw ($$$). And maybe not nationals (dependent on location/$$$) but regional's and south's. Once you go volume you never go back! Of course leading up to meets I will go more powerlifter (as in getting the comp style squats/deadlifts in there and going a bit heavier on bench) but basic split will still be the same. Look at guys like Ed Coan, who was basically ready to step on the BBing stage at any time in his prime - it's obvious how he trained. And he's the strongest there ever was!

[ohjoshua]

I herd your doing 300kg on the DL now.

whats the bw up to???

[Mike Zero]

I herd your doing 300kg on the DL now.

whats the bw up to???

Sup bro, haven't been doing much deadlifting lately but with the size increase I'm assuming it's gone up. Bigger back and legs. Going to start though, wednesday nights after hammies in the morning. Bodyweight is around 120.

You coming down to Canterbury's tomorrow?

[SamWelly]

Good strength there mate. Whats your current PB's? Have you hit the 300 dead mark? Do you do a lot of racklifts? Seems to help me a LOT due to my height.

[Mike Zero]

Deadlift PB today... First time going heavy since last august. A lot more to come.

Good strength there mate. Whats your current PB's? Have you hit the 300 dead mark? Do you do a lot of racklifts? Seems to help me a LOT due to my height.

Sorry bro missed your comment. Will be including a lot of beltless rack pulls from below the knee to bring up my low back strength more. Have done in the past and they work a treat. Haven't hit 300 yet, goal is 325 raw by year end.

[ohjoshua]

torn pec?

looking big and strong in the vid mike.