Mike goes to the OC

[Mike Zero]

Day 48: Friday 29/06/2007

1. Bench Press

50 x 8 x 1

60 x 6 x 1

70 x 4 x 1

80 x 2 x 1

87.5 x 1 x 1

95 x 1 x 1

97.5 x 0 x 1

87.5 x 1 x 3

Shakey as form today on the bench for reasons I couldn't bare to comprehend. :roll:

Edit: Those light singles are just focus on bar speed/explosiveness.

2a. Flat Dumbbell Hammer Press

28 x 6 x 3

2b. Machine Fly

45 x 10, 8, 8

Too heavy, didn't plan on going to failure. First time doing these.

3. Tricep Pressdown

80 x 8 x 3

Other Notes: Average workout. Definately still not 100% but sometimes you just gotta man up.

Time for a PWO Panadol I think... :pfft:

100kg is in me within the next 2 weeks (assuming I'm back to full health).

If I'm up to it tomorrow either Power Cleans or Hang Cleans and Front Squats are on the cards. Just for a bit of fun.

[Mike Zero]

Question; Do Front Squats put more emphasis on the quads than Back Squats?

[ohjoshua]

Day 48: Friday 29/06/2007

1. Bench Press

80 x 8 x 1

87.5 x 8 x 1

these two sets were really good! must be a PB?

on the 19th you got 4reps at 82.5kg (and thats to failure)

[ohjoshua]

Question; Do Front Squats put more emphasis on the quads than Back Squats?

Yes front squats put more emphasis on the quads and back squats put more emphasis on the glutes...

[Mike Zero]

1. Bench Press

80 x 8 x 1

87.5 x 8 x 1

these two sets were really good! must be a PB?

on the 19th you got 4reps at 82.5kg (and thats to failure)

Whoops, stuffed up there. :shifty:

Those were warm up sets, at 2 and 1 reps respectively. Don't know what I was thinking of. :pfft:

Yes front squats put more emphasis on the quads and back squats put more emphasis on the glutes...

Sweet thanks bro. My quads are my weak point so I think I've found my prime quad assistance (sif hacksquats).

[Mike Zero]

Day 49: Saturday 30/06/2007

1. Power Clean + Push Press

60 x 3 + 3 x 1

70 x 3 + 3 x 2

80 x 1 + 0 x 1

2a. Cable Internal Rotation

18 x 12 x 1

22.5 x 12 x 2

2b. Cable External Rotation

9 x 12 x 1

13.5 x 8 x 1

9 x 12 x 1

Rotators a lot stronger today, shows how much they are used in Shoulder Press. My right internal rotator is stronger than my left and my left external rotator is stronger than my right... Strange. Wonder why? Anyway these were pretty easy still.

3a. Power Shrugs

80 x 12 x 2

Working on form.

3b. Front Raises

8.5 x 8 x 3

I swear, this is the most boring exercise I have ever done...

Other notes: Got a bit of a fever up but not as bad as yesterday. Here's hoping 'hundy percent by monday.

[Mike Zero]

Day 50: Monday 02/07/2007

Deadlift

100 x 8 x 1

140 x 4 x 1

160 x 2 x 1

180 x 1 x 1

200 x 1 x 1 (flew off the floor)

210 x 0 x 1 (mid-shin)

205 x 0 x 1 (didn't budge)

180 x 1 x 3

Dumb. First time I've done heavy deads in a while. My squat has progressed well since so I thought it would be sweet, but nah. Ah well, you have to train heavy to go heavy. 200 last time took over 10 seconds though, this time it took only a few seconds. If I can get it to the knee it flies up. I did take a video but seen as it's no PR I won't bother putting it up.

Chin Ups

93 x 7 x 1

103 x 3, 2 (+10kg plate)

108 x 0 (+15kg plate) (about an inch from full ROM)

Man I'm at a mental buffer on Chins. I can't get past the 7, 6, 4 reps. As soon as I hit the 7th rep I die. So I'm going to go heavy for a while.

Seated Cable Row (Straight Bar)

60 x 8 x 1

90 x 8 x 1

100 x 6, 4

First time doing these - usually use the V-bar.

Other notes: Man I'm going through a serious plateau at the moment. F**king sick of it. I'm giving myself one month to hit a 210 deadlift, 205 squat and 102.5 bench. If not I'm going to take some serious measures. Russian style... Until then, I'll up the calories and maybe start a creatine cycle. 'bout time I start getting some good workouts again...

Sorry about the ranting. :pfft:

Edit: On a happier note, I used an old gym bag I haven't used in a while and found a recorded workout on a peice of paper from about 8 months ago:

Bench Press: 70 x 4, 3, 3

Squat: 112.5 x 5, 5, 5

Deadlift: 95 x 5

Chin Ups: 82 x 4, 2

If only my bench progressed as well as my Squat/Deadlift...

But still, it was cool to find.

[Mike Zero]

Argh what the hey, here it is. Only took 10 mins this time.

There was a weird hippy group booking at the gym today. I thought that was Tuesdays. That guy was starring at me the whole frickin hour I was there.

[ohjoshua]

lol that guy is a crack up! he was he on that leg extention the whole time?

:pfft:

and the 200kg looked too easy for you, good job any way.

[ExpensiveUrine]

Speed weight Mike. Easy.

[Mike Zero]

lol that guy is a crack up! he was he on that leg extention the whole time?

:pfft:

Nah the rest of the time he was by the rowing machine cheering on the some poor souls that just wanted to row...

Thanks for the comments.

[Mike Zero]

Day 51: Tuesday 03/07/2007

Bench Press

50 x 9 x 1

60 x 7 x 1

70 x 5 x 1

80 x 3 x 10

That's three reps, ten sets by the way (not the other way around). One minute break between sets. They were good intensity.

DB Hammer Press

22 x 8 x 1

28 x 5 x 3

Wanted to do 8 reps of 28, geuss I was screwed from the bench marathon.

JM Press

20 x 8 x 1

40 x 5 x 1

Aborted this, didn't like it.

Close Grip Bench Press w/ Pause

60 x 6 x 3

First time with pause.

Tricep Pressdown

80 x 8 x 3

Other notes: Good intensity today. Triceps are rooted. Take some pics tonight when the family is in bed and you guys can play 'geuss the BF%'. Man my back is rooted from yesterday, and not a bad rooted. Gawd damn I've missed heavy deads.

Edit: Also, I was the only one in the gym so didn't have a spotter, otherwise I would've done some heavy tri's.

[poos_n_wees]

That guy was starring at me the whole frickin hour I was there.

You have an admirer!

Nice pulling

[Mike Zero]

Thanks PNW

I just took these pics, hopefully you guys'll give me a hint about where my bodyfat is at the moment. I'm too cheap (see: broke) to pay for a reliable way. Put my feelings aside for your geusstimates please. :pfft:

[Pseudonym]

14-15% perhaps?

[Varven]

200 Came up like a feather !

Awesome lifting.... I think 240 - 250 easily by the end of the year.

Whats your bw mate ?

Good luck with the bench too !

Oh might pay to ditch the straps for the training ?

[Mike Zero]

14-15% perhaps?

I was thinking higher, 16-17ish. But I dunno. I geuss I should get it tested. Thanks, though.

200 Came up like a feather !

Awesome lifting.... I think 240 - 250 easily by the end of the year.

Whats your bw mate ?

Good luck with the bench too !

Oh might pay to ditch the straps for the training ?

Hey Varven!

Thanks man, yeah as I said above, I was pretty shocked when 210 hardly budged.

My bodyweight is ~93. I'm not sure, I weighed myself just after I got up and it was 90. I think under 100 is a good weight class to aim for for now. Under 90 seems to small and under 110 seems to big (thing is, the under 110 oceania squat and deadlift records are only 240 and 232.5 respectively for under 18's)

Yeah my bench is still lagging, but I put like 5kg on it in like my first month of this journal. Hopefully I'll get up 100kg in the next few weeks.

And yeah, I've been working on my grip strength.

Anyway, I've been so stupid. Reason for my plateau had been right in front of me the whole time. Bring on exercise periodization. West Side routine starts next week!

[Mike Zero]

Day 52: Wednesday 04/07/2007

Squats

100 x 5 x 1

140 x 3 x 1

160 x 3 x 1

*added centurion squat suit*

160 x 2 x 1 (not parallel)

170 x 2 x 1 (hit parallel on second rep)

180 x 1 x 1

200 x 1 x 1

210 x 0 x 1 (not quite deep enough, foot came of the ground because balance was lost)

210 x 1 x 1 Unofficial New Zealand Record!

Form wasn't perfect but it would've been legal as I'm still finding the grove of my suit. But what can I say? I'm f*king stoaked! Flew up as well. And bonus! Got it on film! Video will be up very shortly, watch this thread!

Exclaimation mark!

[Mike Zero]

:grin:

[ohjoshua]

Awesome Mike!

same as with your deadlift.... too easy!

once you get used to that suit the world is yours! :pfft:

but, seriously you must be stoked.

[Mike Zero]

Yeah, I am frickin stoaked! Thanks man!

On another night I would've attempted 220 (omgsh 5 plates!) but my back was feeling a bit tight and my Dad didn't trust his 0 experience with weights to spot me. Maybe try in another 5 weeks or so, 230 might be in the cards by then!

[Pseudonym]

Very cool, Mike. Congrats! :clap:

[Dumbelldog]

Respect Mike :notworthy: That's some heavy lifting. :shock:

[Mike Zero]

Thanks guys. :grin:

[Varven]

Mate,

whens your first competition ? And are you in aucks ?