Mike goes to the OC

[Mike Zero]

8 months or so. I need around 5kg on Squat, 5kg on Deadlift and 2.5kg on Bench each month. Thing is I need it consistantly...

So a pretty tough goal but possible none the less.

(Edit: It's not when an election is or anything, just when I turn 18 )

[Mike Zero]

Day 57: Thursday 12/07/2007

1. Speed Low Box Squat

60 x 2 x 1

80 x 2 x 2

90 x 2 x 8

Might stick with 80 next week... Maybe.

2. Straight Leg Deadlift

60 x 8 x 1

80 x 8 x 1

100 x 8 x 1

120 x 8 x 3

These were intense.

3a. Power Shrugs

120 x 12 x 3

3b. Oblique Side Bends

26 x 12 x 3

Other notes: I think I'm coming down the the flu AGAIN believe it or not. Also I have a doctor's appointment tomorrow for this strange lump on my sternum I've had for a few months. Hopefully it's not too serious.

[Old Bull]

8 months or so. I need around 5kg on Squat, 5kg on Deadlift and 2.5kg on Bench each month. Thing is I need it consistantly...

So a pretty tough goal but possible none the less.

(Edit: It's not when an election is or anything, just when I turn 18 )

Quite a big task 12.5kgs a month for 8 months it is doable, but just watch out for over training and highs and lows in your cycle.

Remember here in The House we use the 6 Ps

Proper

Planning

Prevents

Piss

Poor

Performances

Training is looking good

Stay Strong

Train hard

Lift Big

OB 8)

[Mike Zero]

Yeah if I have a few bad months I'll reasses it.

Just got back from the doctors, the weird lump is just where my abs tie in with my sternum, and my sternum is just odly proportioned at the moment because of growth. So nothing to worry about. Seems the flu that was starting to hit me is clearing up as well.

[AK]

Good attitude MZ ... There is nothing wrong with setting your goals high and trying your best to achieve them. Hope the flu won't develop into anything...

[Mike Zero]

Day 58: Friday 13/07/2007

1. Speed Bench Press

40 x 3 x 1

50 x 3 x 10

2. DB Hammer Press

28 x 8, 8, 6, 6

Wasn't feeling Underhands or Close Grips tonight so went with this.

Tricep Pressdown

87 x 8 x 3

Seated Cable Row (Straight Bar)

60 x 8 x 1

75 x 8 x 1

90 x 8 x 1

95 x 8 x 2

Concentration Curls

13.5 x 10 x 1

16 x 7, 6, 4

Other notes: Decent workout - nothing much else to say except yay page 10.

[poos_n_wees]

Page 10!

[Mike Zero]

Day 59: Monday 16/07/2007

Low Box Squat

60 x 8 x 2

80 x 6 x 1

100 x 5 x 1

120 x 3 x 1

130 x 3 x 1

140 x 3 x 1

150 x 3 x 1 PR (previous PR: 140)

155 x 3 x 1 PR

160 x 1 x 1 PR

165 x 1 x 1 PR

170 x 1 x 2 PR

These were good as, box was low as hell. I was going to bring a tape measure so I could get a reference but forgot.

Stance was wiiiiiiide. All that flexibility stuff I've been doing is working.

Deadlift from Box

60 x 8 x 1

100 x 5 x 1

140 x 5 x 3

These were good as, box was high as hell. I was going to bring a tape measure so I could get a reference but forgot.

But yeah first time doing these. Had to take my shoes off so my toes fit under the bar while standing on it. Felt good - massive lower back pump.

10 Second Static Smith Holds

160 x 1

170 x 1 PR (previous PR: 160)

175 x 0 (7 seconds)

175 x 0 (6 seconds)

These were pretty easy, tried to wash the chalk off but hands were still dry.

Other notes: Awesome workout. Awesome volume, too. 8.2 total tonnage from the squats and deads.

[Mike Zero]

Day 60: Tuesday 17/07/2007

1. Bench Press

50 x 9 x 2

60 x 7 x 1

70 x 5 x 1

80 x 3 x 1

90 x 1 x 1

95 x 1 x 1

97.5 x 1 x 1 PR (previous PR: 95)

100 x 1 x 1 PR

102.5 x 0 x 1

95 x 1 x 2

Sheesh, finally. 100 flew up too. I think I'm smack dab in between 100 and 102.5. Pretty damn happy about this PR.

2a. DB Hammer Press

28 x 10, 5, 2

Killer superset.

2b. Tricep Pressdown

58.5 x 10 x 3

3. Chin Ups

50 x 10 x 1

70 x 8 x 1

93 x 5, 3

These are impossible to do after triceps. Might just stick with 100% rows from now on and come back to Chins later.

4a. D-Curls

37.5 x 10, 4, 2

4b. DB Lateral Raise

13.5 x 10, 10, 8

Another killer superset.

Other notes: Finally a new bench PR! :grin: I think I need to increase the time between the supersets, it's pretty much kills most exercises. Intense workout though, arms are burning like hell.

Edit: Whoops! Entered that in wrong, I missed 102.5.

[ohjoshua]

yeah I know...

The thing is when I first got the 105kg it wasnt even that hard.... but then I couldnt repeat it... now I didnt even get 100kg.

I might have a week off the 'heavy' bench.

[Mike Zero]

Yeah, resting an exercise often helps.

I hope that doesn't happen to me!

[Varven]

Nice work on hitting a 100 at bench.. dont forget to strenghten your main bench drivers: Tri's, Shoulders, Upper back.. ! And have you set targets for your first meet ?

[Mike Zero]

Nice work on hitting a 100 at bench.. dont forget to strenghten your main bench drivers: Tri's, Shoulders, Upper back.. ! And have you set targets for your first meet ?

Hard to determine what my gains will be like because I only just started speed work but I want to:

Squat 235

Bench 115 + whatever I get out of my fury

Deadlift 225 + whatever I get out of my centurion

Which will add up to 575+, probably at under 90kg.

[AK]

Nice work on hitting a 100 at bench.. dont forget to strenghten your main bench drivers: Tri's, Shoulders, Upper back.. ! And have you set targets for your first meet ?

Hard to determine what my gains will be like because I only just started speed work but I want to:

Squat 235

Bench 115 + whatever I get out of my fury

Deadlift 225 + whatever I get out of my centurion

Which will add up to 575+, probably at under 90kg.

Under 90 .... OUCH!!!.... Ha Ha Ha .... I better pick up my game than :-s before I get devasteted :oops: Just playing :wink: I love a little friendly competition once in a while.

[Mike Zero]

Nice work on hitting a 100 at bench.. dont forget to strenghten your main bench drivers: Tri's, Shoulders, Upper back.. ! And have you set targets for your first meet ?

Hard to determine what my gains will be like because I only just started speed work but I want to:

Squat 235

Bench 115 + whatever I get out of my fury

Deadlift 225 + whatever I get out of my centurion

Which will add up to 575+, probably at under 90kg.

Under 90 .... OUCH!!!.... Ha Ha Ha .... I better pick up my game than :-s before I get devasteted :oops: Just playing :wink: I love a little friendly competition once in a while.

See you there bro :wink:

[AK]

Hard to determine what my gains will be like because I only just started speed work but I want to:

Squat 235

Bench 115 + whatever I get out of my fury

Deadlift 225 + whatever I get out of my centurion

Which will add up to 575+, probably at under 90kg.

Under 90 .... OUCH!!!.... Ha Ha Ha .... I better pick up my game than :-s before I get devasteted :oops: Just playing :wink: I love a little friendly competition once in a while.

See you there bro :wink:

I will better change my log from AK's powerlifting journal to AK the UNDERDOG ha ha ha .... :wink:

[Mike Zero]

:pfft: Just make sure you rest that back, eh.

[AK]

:pfft: Just make sure you rest that back, eh.

I will ..... Give you a head start .... Like you need it :doh:

[2guns]

haha u should only talk it up if u know yr gonna win otherwise one of u guys is gonna look like a fool

good work on getting to 100kg bench mike!!

[AK]

haha u should only talk it up if u know yr gonna win otherwise one of u guys is gonna look like a fool

good work on getting to 100kg bench mike!!

A bit of friendly competition never hurt anyone before. At the end of the day you really compete against yourself.... as long as your total improves over time there is nothing to be ashamed of. Powerlifting is a very friendly supportive sport. :nod:

[deadliftking]

hah to think my bench squat and deadlift all used to be better than yours mikey!! seeing how far you have come... im realy kicking myself :cry: oh wel you deserve it! :roll:

[Mike Zero]

hah to think my bench squat and deadlift all used to be better than yours mikey!! seeing how far you have come... im realy kicking myself :cry: oh wel you deserve it! :roll:

:roll: You wish buddy.

...

[deadliftking]

oops sorry didnt mean to tarnish your rep or anything :wink:

[Mike Zero]

[Old Bull]

Looks like the 90s might have a bit of competition between you 2 in December.

We had about 7 in the 90s at the June comp.

AK took it out by 2.5kgs

http://www.powerhousegym.co.nz/articles ... e_2007.pdf

OB 8)