Mike goes to the OC

[Mike Zero]

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)

Sweet thanks for the link. Looks like under 90's is where I'll aim then. And shot AK. Is the meet on december 1st IPF sanctioned? Can you set records/qualify for larger scale meets etc.?

Another note, my Fury bench shirt arrived today (thanks again Reuben) and I should give it a run next Tuesday. Just gotta devise some sort of strategy to get it on before then...

[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)

Sweet thanks for the link. Looks like under 90's is where I'll aim then. And shot AK. Is the meet on december 1st IPF sanctioned? Can you set records/qualify for larger scale meets etc.?

Another note, my Fury bench shirt arrived today (thanks again Reuben) and I should give it a run next Tuesday. Just gotta devise some sort of strategy to get it on before then...

All our comps are NZPF/IPF sanctioned, you have to be a member of your local Province, and National Powerliftring Federation. We are members of the CDPA Central Districts Powerlifting Association, lower half of the North Island.

If you are a member of the CDPA then you can break CDPA records, but National records need 3 National Refs, and calibrated weights, we are sending our set of weights down to the Commonwealth Champs for the following weekend in Christchurch.

These comps qualify you for your Regional Champs then you qualify from Regionals to Nationals then the Oceanias.

To break any records you have to be on the Drug testing programme for 6 months, just be aware of that if you are thinking of going after totals etc in 2008.

There will be a calendar of events ready for next year. Have you decided which association you are going to join. Canterbury is probably your closest, but we have CDPA member who lives in CHCH and travels here for our Reginonals in April.

Have put up this years Calendar it should be roughly the same for next year.

http://www.powerhousegym.co.nz/news_events.htm

Stay Strong

OB 8)

[Mike Zero]

Day 61: Thursday 19/07/2007

Speed Low Box Squats

60 x 2 x 1

85 x 2 x 10

GHRs

4 x 1

6 x 3

I did these on the lat pulldown with light assistance from a broomstick handle thing. Couldn't even do one unassisted. And because of the nature of the assistance it's probably not doing much for my lower back, but my hamstrings got a good hiding.

Other notes: That's all I was good for tonight - long story... Bleh, I'll tell it. My bus driver always closes the door when the kids push to get on after school. I was waiting for the bus today at the front of the line. Today they felt like pushing just as I was getting on, bus driver closes the door on my fingers, which somehow got jammed in between the metal of the door and the metal on the door way bent over themselves in an "I'm checking my finger nails" kind of way. They were jammed for a good 10 seconds at least and my hand was going purple until the retard finally realised and opened it - I wouldn't have been surprised if they had come out with the bones crushed, but nothing major (although it hurt like hell at the time).

What a dick, if he does that all the time of course someone's going to get injured. And I was so pissed, got on and gave him a solid amount of french...

Anyway my grip is rooted for now, hopefully it's just a bit of bruising and will be better soon.

[Mike Zero]

All our comps are NZPF/IPF sanctioned, you have to be a member of your local Province, and National Powerliftring Federation. We are members of the CDPA Central Districts Powerlifting Association, lower half of the North Island.

If you are a member of the CDPA then you can break CDPA records, but National records need 3 National Refs, and calibrated weights, we are sending our set of weights down to the Commonwealth Champs for the following weekend in Christchurch.

These comps qualify you for your Regional Champs then you qualify from Regionals to Nationals then the Oceanias.

To break any records you have to be on the Drug testing programme for 6 months, just be aware of that if you are thinking of going after totals etc in 2008.

There will be a calendar of events ready for next year. Have you decided which association you are going to join. Canterbury is probably your closest, but we have CDPA member who lives in CHCH and travels here for our Reginonals in April.

Have put up this years Calendar it should be roughly the same for next year.

http://www.powerhousegym.co.nz/news_events.htm

Stay Strong

OB 8)

Haven't decided what association I'm going to join yet. Canterbury would probably be the best choice but because I have already made my mind up about heading across to Wellington in December, CDs might be better so I can get the most out of that.

And thanks for the heads up about the drug testing thing, I'll make sure I register asap.

[2guns]

these lil injuries happen to the best of us, today i shot a 50mm brad into my finger hit the bone lol, its throbbing hard right now.

just tough it out and train hard like me!! :twisted:

[Mike Zero]

Day 62: Friday 20/07/2007

1. Speed Bench Press

40 x 3 x 2

50 x 3 x 10

2. Close Grip Bench Press

50 x 8 x 1

60 x 8 x 1

65 x 8 x 1

70 x 7 x 1

Didn't have a spot.

3. Seated Cable Row - Straight Bar

60 x 8 x 1

80 x 6 x 1

95 x 6 x 1

100 x 6 x 1

105 x 6 x 1

110 x 5 x 1

4a. D-Curls

35 x 8 x 1

37.5 x 8, 5, 3, 2

4b. Lateral Raise

8.5 x 8 x 1

13.5 x 8, 8, 8, 8

Other notes: Average workout - I was pretty sleepy. I geuss that Curl/Lat Raise superset is ok. Even though the last sets of curls are only 2 or 3 reps there's still a latic acid type intensity (rep count isn't really important).

[Mike Zero]

Day 63: Sunday 22/07/2007

1. DB Shoulder Press

11 x 12 x 1

16 x 10 x 1

22 x 8 x 1

26.5 x 6, 6, 4

My shoulder press never seems to make much progress, I might just stick with military again from now on. My anterior delts are weak too, I think they are one of the main reasons behind my lagging bench.

2. 20 Drops

5 x 3

3a. Cable Internal Rotation

22.5 x 12 x 3

These are getting too easy, upping weight next week.

3b. Cable External Rotation

9 x 12 x 3

Same as above, too easy.

4. Vertical Jump Test

16.5" PR

Beat my PR from my first test 15 days ago by 1.26" (15.24).

Other notes: Just a quick session. Very happy with my VJ PR, the dynamic days are already showing some results.

[2guns]

My shoulder press never seems to make much progress, I might just stick with military again from now on. My anterior delts are weak too, I think they are one of the main reasons behind my lagging bench.

just stick at this exercise and try changing the weights and reps abit, imo db shoulder press is alot better than seated miltary press

[Mike Zero]

My shoulder press never seems to make much progress, I might just stick with military again from now on. My anterior delts are weak too, I think they are one of the main reasons behind my lagging bench.

just stick at this exercise and try changing the weights and reps abit, imo db shoulder press is alot better than seated miltary press

True. My gym's dumbbells are limited a bit though. They go: 22, 24.5, 26.5, 28, 40. I'd do standing MP as well, not that it makes much of a difference. It's just an exercise I have gotten a lot out of in the past that I haven't been doing a lot of lately because of the back, which is fine now.

[AK]

You could try bradford presses ... A bit more bench specific IMO ( if you have the shoulder flexibility )

[Mike Zero]

Day 64: Tuesday 24/07/2007

1. Bench Press

50 x 9 x 2

60 x 7 x 1

70 x 5 x 1

80 x 3 x 1

85 x 3 x 1

87.5 x 3 x 1

90 x 3 x 1 PR (10/07 PR: 87.5 x 3)

95 x 1 x 3 (missed third single)

2. Close Grip Bench Press

60 x 8 x 1

70 x 5 x 1

72.5 x 5 x 1

75 x 5 x 1

77.5 x 3 x 1

I need some gloves for these, when my hands a close grip I hit a pressure point in my palm and it kills my set (happened on 77.5).

3. Tricep Pressdown

87 x 8 x 4

4. Seated Cable Row - Straight Bar

60 x 8 x 1

80 x 6 x 1

100 x 6 x 1

105 x 6 x 1

110 x 6 x 1 PR (20/07 PR: 105 x 6)

115 x 4 x 1

5a. D-Curls

35 x 8 x 1

37.5 x 8, 6, 4, 3

5b. Lateral Raise

11 x 8

13.5 x 8, 8, 8, 6

Other notes: Feeling like shit, good how the workout didn't reflect it (some nice PRs). I think my CNS is overtrained (feeling a little bit depressed, flat and physically sick - classic symptoms) so I'll take a little break soon. But yeah, good workout.

[Mike Zero]

Going to deload over the next three workouts with light work (speed stuff) and no assistance and back into a full routine next week.

[Mike Zero]

Day 65: Wednesday 25/07/2007

1. Low Box Squat

60 x 2 x 1

80 x 2 x 1

85 x 2 x 10

Other notes: Session 1 of 3 of my deload. I was only in the gym for about 15 minutes.

[Mike Zero]

Day 66: Friday 27/05/2007

1. Speed Bench Press

40 x 3 x 1

50 x 3 x 10

2a. Cable Internal Rotation

18 x 12 x 1

27 x 12 x 3

2b. Cable External Rotation

9 x 12 x 1

13.5 x 8 x 3

Other notes: Deload session 2 of 3.

[Mike Zero]

Day 67: Saturday 28/05/2007

1. Speed Low Box Squat

60 x 4 x 2

85 x 2 x 10

Notes: Deload session 3 of 3. Felt pretty slow today, probably because I didn't even bother changing and went to the gym in jeans (was only in there for 15 mins)

[Mike Zero]

Day 68: Sunday 29/07/2007

1. Military Press

20 x 12 x 1

40 x 8 x 1

50 x 5 x 1

52.5 x 5 x 1

55 x 5 x 1

57.5 x 3 x 1

Strict form. Full ROM (chest to lockout). Embarrassingly weak... :oops:

[Mike Zero]

Day 69: Tuesday 31/07/2007

1. Bench Press (Paused, with Titan Fury Bench Shirt)

60 x 5 x 1

80 x 3 x 1

90 x 2 x 1

100 x 1 x 1

110 x 1 x 1 PR

115 x 0 x 1 (near miss)

Sweet. First time getting into my shirt. Didn't even get it on properly (not high enough up the arm, bunched up at the bottom of the bicep) but frustrated and decided to have a play around anyway. The shirt cut me up good around the tris/shoulders and underarm, but all sweet. Still a lot to learn about getting it on, setting up and the actual movement, so a lot more I can get out of it even without increasing strength.

And don't worry Josh, this doesn't count for us, we got a good lil comp going.

2. Bench Press

60 x 7 x 1

70 x 5 x 1

80 x 3 x 1

90 x 2 x 1

Should've given this a miss, pretty fatigued from the shirt work.

3. T-Bar Rows

2 plates x 5 x 2

3 plates x 8, 8, 6

First time ever. Done with an olympic bar in a corner. Loved them.

4a. DB Hammer Press

24.5 x 8 x 1

28 x 8, 6, 4, 3

4b. Tricep Pressdown

65 x 8 x 4

5. D-Curls

35 x 8 x 1

45 x 5 x 1

40 x 6, 4

Accidently put 45 on without realising. :shifty: Would have done less reps if I have known so pretty cool.

Other notes: Good to have a full workout again. Just checked the record books and the record standard for my age/weight for the BP is only 115, so I was close.

Edit: Forgot about the rows.

[ohjoshua]

lol, good stuff...

I am going to need 2 more months , but then I will have it for sure!!!

[AK]

Well done MZ :wink:

[Mike Zero]

Day 70: Wednesday 01/08/2007

Squats

60 x 8 x 2

100 x 6 x 1

120 x 4 x 1

140 x 3 x 1

150 x 3 x 1

160 x 3 x 1

170 x 3 x 1

175 x 3 x 1

Felt good to do free squats again (without the box).

Deadlifts (With Centurion Squat Suit, Belt, Chalk, No Straps!!! Woo! )

100 x 4 x 1

140 x 2 x 1

160 x 1 x 1

180 x 1 x 1

200 x 0 x 1 (form issue)

190 x 1 x 1

200 x 1 x 1

205 x 1 x 1 PR

210 x 1 x 1 PR

215 x 1 x 1 PR

Yay, massive PR. And the best thing, no straps! And grip didn't show any signs of letting go. 215 took about 10 seconds, blood pressure was through the roof. Awesome.

Other notes: Not much else to say, just f*cking stoaked!

Update on bests:

Squat: 210

Bench Press: 110

Deadlift: 215

Total: 535

Also I'm doing a max squat in just wraps and belt next week, and then starting smolov the week after.

[Varven]

WOW.. Nice going mate.. loving those totals ?!

Whats your BW at ?

Have you decided on which federation you will be competing in ?

[Mike Zero]

Bodyweight is around 89, maybe less now.

Probably CDs.

[ExpensiveUrine]

Sweet PRs Mike, good stuff.

Just think what another 4kg of mass will do to your total.

[Mike Zero]

Sweet PRs Mike, good stuff.

Just think what another 4kg of mass will do to your total.

Cheers EU.

On that, the plan weight wise at the moment is pretty bumpy. I'll be eating above maintainance while doing smolov, put on a bit more mass. And in about a month time start HIIT, get fitter for league as well as get as lean as possible (still a slow leaning) for the meet in december (under 90kg, but hopefully ~87). And next year go all out again and seat myself comfortably in the under 100kg class.

[Mike Zero]

Smolov plan, starting monday 13/08.

Monday: DE Bench

Tuesday: Smolov 1

Wednesday: Shoulders

Thursday: Smolov 2

Friday: ME Bench

Saturday: Smolov 3

Sunday: Smolov 4

It'll be pretty killer. 7 days a week from 3 weeks - 21 in a row. Although most workouts won't exceed 40 mins and the bench days will only go for a little over an hour. If I'm not up to it, I'll rest my shoulder day and just do my rotators with bench, but we'll see how we go.

Here's the Smolov calculator for reference:

http://www.joeskopec.com/smolov.html

I'll be maxing my Squat in only belt and wraps this coming wednesday and input that as the weight. I hope I can stick at it, some people can't. I'll give it my best though, just hope my mindset is the same after the 5th or 6th squat in almost as many days. In saying that though I'll train smart and not push through any injuries if that happens.