Freak status: In progress

[rose]

:shock: :clap:

[Mike Zero]

Friday - 25/09

Shoulders with Craig - Uni Rec Centre 4:00pm

Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x7 PB 80x8

Seated lateral raise 2x15x10 2x20x8 2x22.5x6 2x20x8 2x15x10

Machine shoulder press 80x15 120x15 160x15 2x120x15

Dumbbell front raise 4x20x8+10x8

**Good quick blast. First week back at BTN press, I'm a big fan of these. PB on week 1 is pretty good, should make consistently good gains on these over the next few weeks as we get used to them again.

[steak]

shit hot! yeah... you'll only go up from there :clap:

[musclenz]

We're needing some bigger DB's up here as well.

Big Sam's doing the 65's for 10+ on seated shoulder press.....WTF I struggle doing 10x65 on flat DB press!!! :grin:

Problem with most heavy DB is they get too long & become very awkward to set up? Seen any good ones out there? Nickoli & Jono need ones around 92kg to practice 1 arm overhead DB press - maybe an adjustable monster DB like this would be the best option? http://www.prowriststraps.com/inc/sdetail/130885

Dam you strongmen are just in a class of your own. I thought I was not too bad for an ol bastard using the heaviest DBs in the gym (75s) for one arm rows But then I'm only a mere BBer! Nice to catch up last weekend with you, Zero & Squat.

Smartass as usual. Actually they are 150lbs which is 68.18kg so we are both wrong

Just to further prove you are old they are 65kg not 75

[musclenz]

We're needing some bigger DB's up here as well.

Big Sam's doing the 65's for 10+ on seated shoulder press.....WTF I struggle doing 10x65 on flat DB press!!! :grin:

Problem with most heavy DB is they get too long & become very awkward to set up? Seen any good ones out there? Nickoli & Jono need ones around 92kg to practice 1 arm overhead DB press - maybe an adjustable monster DB like this would be the best option? http://www.prowriststraps.com/inc/sdetail/130885

Dam you strongmen are just in a class of your own. I thought I was not too bad for an ol bastard using the heaviest DBs in the gym (75s) for one arm rows But then I'm only a mere BBer! Nice to catch up last weekend with you, Zero & Squat.

Just to further prove you are old they are 65kg not 75

Smartass as usual. Actually they are 150lbs which is 68.18kg so we are both wrong

[Mike Zero]

Saturday - 26/09

Arms with Craig - CSPC 10:00am

Close grip bench press 60x10 80x8 100x6 120x6 140x4,3

Incline barbell extentions 30x10 2x50x10 2x60x8 50x12

Tricep pressdowns V-bar 100x12 120x12 140x12 160x12 180x12

Rope extensions (low cable) 80x12 2x110x10 90x12

Alt. dumbbell curls 15x10 20x8 25x6 2x20x10 PB

EZ bar curls 30x10 2x40x10 2x50x8 60x6 PB

Cable curls 4x12-15

Close grip EZ bar curls 2x30x15

**Disappointing today on the close grips. Probably just tried to go too heavy too soon before adjusting to it again. Previous PB was 140x5 and I'm a lot stronger now than I was then. Might reset the weight to 130 maybe even 120 next week and do a lot of reps. Up the weight again gradually after that. The incline extensions felt good, sort of like a skull crusher but the weight is taken behind the head you get a good stretch in the tris. Good news is that bicep training feels spot on at the moment.

[nate225]

Saturday - 26/09

Arms with Craig - CSPC 10:00am

Close grip bench press 60x10 80x8 100x6 120x6 140x4,3

Incline barbell extentions 30x10 2x50x10 2x60x8 50x12

Tricep pressdowns V-bar 100x12 120x12 140x12 160x12 180x12

Rope extensions (low cable) 80x12 2x110x10 90x12

Alt. dumbbell curls 15x10 20x8 25x6 2x20x10 PB

EZ bar curls 30x10 2x40x10 2x50x8 60x6 PB

Cable curls 4x12-15

Close grip EZ bar curls 2x30x15

**Disappointing today on the close grips. Probably just tried to go too heavy too soon before adjusting to it again. Previous PB was 140x5 and I'm a lot stronger now than I was then. Might reset the weight to 130 maybe even 120 next week and do a lot of reps. Up the weight again gradually after that. The incline extensions felt good, sort of like a skull crusher but the weight is taken behind the head you get a good stretch in the tris. Good news is that bicep training feels spot on at the moment.

Good analysis Mike,

As I said to you regarding the DL, it's a real average way of hitting low rep (or 1RM) PR's when you swap from high rep volume.

My view for strength gains is, high rep high volume base work, then mid rep general strength cycle, ad PR's as part of the following a heavy specific strength cycle (then deload and comps). Of course you get PR's throughout if things are on a roll, but peaking (or at least focusing on heavy weights) gets the body prepared to smash PR's!

Keep up the hard mahi, that PR will get demolished when the time is right!

Nate

[Dr Squat]

Good analysis Mike,

As I said to you regarding the DL, it's a real average way of hitting low rep (or 1RM) PR's when you swap from high rep volume.

My view for strength gains is, high rep high volume base work, then mid rep general strength cycle, ad PR's as part of the following a heavy specific strength cycle (then deload and comps). Of course you get PR's throughout if things are on a roll, but peaking (or at least focusing on heavy weights) gets the body prepared to smash PR's!

Keep up the hard mahi, that PR will get demolished when the time is right!

Nate

Good stuff Nate. I agree. :nod: I believe it's about the base that we build with the volume. The other thing about going too heavy and lowering the reps is that it is bloody hard on the mind. If you have a bad week for whatever reason you can start to doubt yourself.

[Mike Zero]

Week #53 - 28/09

Monday - 28/09

Hamstrings/Lower back with Craig - CSPC 5:00pm

Giant Camber Bar 15" Box Squats 2x60x8 100x6 *belt* 2x140x6 2x160x5 180x5

Chain Suspended Good mornings 60x8 3x100x5

Conv. deadlifts 2x60x8 110x6 160x6 2x200x6

Lying leg curl 10x10 20x10 2x30x10 2x20x12

Standing abs 48x10 3x54x10 48x10

**Good workout, lower back fried after that. The squats with the GC bar are hard, the bar wobbles around a lot so it takes a lot out of your core. Good to deadlift again, first time in about 8 weeks. All sets were done with no belt and there was no grinding, all reps explosive from start to finish - they felt pretty good. I'm happy with those for week 1 of deadlifting, a lot better than week 1 last time. Just a quick recap; last time I did deadlifts week 1 was 200x3 with a belt for one set and as first exercise and they felt terrible. But by week 5, I was here:

[steak]

Thats fucken awesome :clap:

[Sakura]

Hitting some PB's I see. Well done Mike! :clap:

[Mike Zero]

Tuesday - 29/09

Chest with Craig - Eastside Barbell 5:00pm

Incline db press 20x10 30x10 40x10 4x50x10

Flat bench press 60x10 100x8 2x110x8 100x10

Chest dips 4xBWx10

Chest press 30x12 4x60x8-12

Cable fly 5 sets & dropset to finish

**BB bench and dips felt terrible. Shoulders, elbows and forearms grinding away. And I feel like my left side isn't activating as well. Resulted in feeling weak as on these movements. Going to do something different on chest for the next month or so, just stick to dumbbell presses, flies and chest presses. Should serve as a bit of a deload. Will keep at close grip bench press on arms day, that feels ok (albiet weak as well too).

[musclenz]

Very nice DL there Mike. Good form.

[Mike Zero]

Wednesday - 30/09

Back with Craig & Brown G - Eastside Barbell 5:00pm

WG Pulldowns front (palms in) 100x10 160x10 2x200x10 2x240x10 270x10 280x8

Seated cable row 110x10 120x10 130x10 PB 120x10 110x10

Barbell rows 100x10 140x8 2x150x8 PB

Btn pulldowns 160x10 200x8 220x5 180x10

**Going to change up back a bit next week, going to do a few new exercises. As well as do Barbell Rows second instead of third and max out - aim for 170-180x8.

[nate225]

Wednesday - 30/09

Barbell rows 100x10 140x8 2x150x8 PB

Nice work Mike

**Going to change up back a bit next week, going to do a few new exercises. As well as do Barbell Rows second instead of third and max out - aim for 170-180x8.

Now thats what I'm talkin bout! :nod: You could do them first on non-DL weeks? We often do, then on DL weeks we do more chest supported rows etc when lower back is fried.

Looking forward to seeing you, Matt & Genetic Freak go head to head on the DL

[Mike Zero]

Hey guys,

Had a severe lack of internet last week So missed logging a couple of workouts. Missed quads on thursday so had to train them with shoulders on friday, which was only a half session for each. But had a good arm train saturday, will post it up later today.

Training posterior chain tonight.

[Mike Zero]

Saturday - 03/10

Arms with Craig - CSPC 10:00am

Close grip bench press 2x60x10 2x100x10 2x110x8 2x120x6 2x110x8 2x100x10

Incline barbell extentions 30x10 2x50x10 60x8,6 50x10 40x15 30x20

Tricep pressdowns V-bar 100x12 120x12 140x12 160x12 140x12

Alt. dumbbell curls 15x10 20x8 25x6 30x4 2x20x10

EZ bar curls 30x10 2x40x10 2x50x8

Cable curls 24x15 36x15 2x42x15

Close grip EZ bar curls 3x30x15

**Great volume today. Close grips were easy - last rep of every set was done with a long pause and still came up easy. Will up the weight this week to 100/120/130/120/100 and keep the reps the same.

[Mike Zero]

Monday - 05/10

Hamstrings/Lower back with Craig & Ben - ESBB 5:30pm

Giant Camber Bar 15" Box Squats 2x60x8 100x6 140x6 180x6 200x4 PB 220x2 PB

Chain Suspended Good mornings 60x8 100x6 120x4 PB 100x6

Conv. deadlifts 60x8 100x6 140x6 180x6 2x220x5

Lying leg curl 20x10 2x30x10 40x7 30x10 20x15

Standing abs 48x10 3x54x10

**Went a bit heavy on the box squats, only managed to get 2 reps on the top set and missed the third. Might stick to 200 next week and rep it out. 220kg deadlifts were easier than 200 last week which were easy anyway. Will go 240kg next week, still no belt.

[Luigi]

good stuff mate, looking forward to seeing some HEAVY deadlifts from you in a few weeks :nod:

[boostinggtir]

nice

[Gym rat]

very nice

[Mike Zero]

My bodyweight is currently up around 123-124kgs. Want to drop down a bit so I have a better base to build on for next year while staying in the 125 weight class. I have 4 years to fill out this weight class as I move into Open class after that.

Waist is a bit over sized at the moment, the goal is to cut 4-6" off it. So that will be how I measure my progress, rather than by the scales. However I'll be on the lookout if I drop weight too fast. 1kg/week is too fast (even if it is a tiny percentage of my BW). Want to do this even slower than what the general rule is, to ensure I preserve muscle and allow myself to still make strength gains.

The gameplan:

Step 1: Diet. Started this as of today. I don't count calories but I have kept my portions fairly consistent and know how my weight reacts to them. I added more green veges and dropped about 100g carbs in the form of rice and oats. This is less than a 20% decrease of my normal amount of carbs. My meal plan hasn't changed at all, aside from one cheat meal a week my bulking diet is completely clean. Will keep that cheat meal in of course :wink: . I will have to continue to changes to my diet as I lose weight, but the changes will be small. This alone should be enough for at least 4 weeks.

Step 2: Cardio. No need to think about this yet, made enough changes at the moment with diet alone. It will be a factor later on though.

Step 3: Maybe a fat burner, but not essential.

Will reverse these steps when I aim to put on weight again as we head into the new year. But I think the key is small changes over time whether it's adding or taking away calories.

[Mike Zero]

good stuff mate, looking forward to seeing some HEAVY deadlifts from you in a few weeks :nod:

No doubt mate, goal is 300 for reps before the meet next month.

nice

very nice

Thanks guys

[Mike Zero]

Tuesday - 06/10

Chest - Eastside Barbell 5:30pm

Incline dumbbell press 20x10 30x10 40x10 50x10 55x8 PB, 6 50x8 45x10

Decline dumbbell press 2x30x12 3x40x10

Flat dumbbell fly 20x10 25x10 30x7 25x8 20x12

Chest press 30x12 3x50x12

Cable fly 18x12 24x12 30x12 24x12 18x12

**First week of no barbells for chest, probably throw in some incline barbell in a few weeks to bring it back in. Decline db presses felt awful, don't like this exercise, won't be doing it again.

[steak]

Good work on the PB :clap: