Freak status: In progress

[Mike Zero]

Doc is sticking to his injury prevention story, its a classic!! Funny how he can never get a baby sitter on race day. You will have him next week, have you considered wrapping your elbows for "injury prevention"?

I was thinking about it but then I wouldn't know if the PB is me or the sleeves. I'll just get him the old fashioned way, eventually.

[steak]

strong overhead :clap:

[Dr Squat]

Doc is sticking to his injury prevention story, its a classic!! Funny how he can never get a baby sitter on race day. You will have him next week, have you considered wrapping your elbows for "injury prevention"?

I was thinking about it but then I wouldn't know if the PB is me or the sleeves. I'll just get him the old fashioned way, eventually.

Keep looking. Oh and talking :grin: You still have me on age. :grin:

[Tonka]

Good to see you back posting young fella. Hey Im keen as to hook up with you guys when I travel down for the Oceanias....rather than a BK meal how about a Dennys or Lonestar bro?

[Mike Zero]

Good to see you back posting young fella. Hey Im keen as to hook up with you guys when I travel down for the Oceanias....rather than a BK meal how about a Dennys or Lonestar bro?

Sounds good, bro. Denny's is cheaper :grin: Won't have to make weight, eh? :wink:

Friday - 08/12

Quads & Calves

Front squats 60x10 80x8 100x6 120x4 140x6 PB 150x3 PB

Squats (high bar) 60x10 100x10 140x8 160x8 170x8

Single leg press 120x15 3x140x12

Leg extensions 20x20 30x20 3x40x20

Standing calf raises 20x15 40x15 3x60x10 40x15

Sled calf raise 80x20,17,16

Beaten PB on front squats that I set at around 122, weighed 111 tonight. The annoying thing on these is I'm limited by what I can hold, I'm sure I could do a lot more if I could get the oly grip down. Have been using cross grip. Might give the Get Strength front squat harness a crack next week, thought it was too big for me but it might be ok. If it is then I can crank the poundage on these.

[Mike Zero]

Saturday - 09/01

Cardio 40 mins walking

Arms

Close grip skullcrushers 2x30x10 40x10 50x10 PB 55x6 PB 45x11

Pushdowns v-bar 120x15 160x12 180x12 160x12 140x15

Rope pushdowns + overhead extenions 2 sets

Straight bar curls 2x30x12 2x40x10 2x50x8

Cross body hammer curls 15x10 20x10 22.5x10 20x10

Close grip ezb curls 3x30x15

Good pump today, time to grow.

[biggied]

nice front squats bro

[Mike Zero]

nice front squats bro

Cheers buddy.

Week #68 - 11/01

Monday - 11/01

Posterior chain

SSB 15" box squat, 40kg chains 65x8 105x6 145x4 165x4

SSB good mornings 2x65x10 2x85x8

Stiff leg deadlifts 60x10 100x10 3x140x10

Lying leg curl 10x12 20x12 2x30x10 20x15

Standing leg curl 2x60x15

First time on the box for a couple of months, will up the weight a bit next week. A lot of hamstring emphasis today, need to get them big.

[steak]

Good box squats :clap:

[Mike Zero]

Tuesday - 12/01

XWO - hip mobility, core, plyos

Chest

Incline bench press 2x60x10 80x8 100x8 110x3+2 assisted 90x8

Flat dumbbell fly 20x8 30x8 32.5x8 PB 35x6 PB 30x7

Incline dumbbell press 20x10 30x10 35x10 40x8 35x10

Decline dumbbell fly 15x15 17.5x12 20x8 17.5x10

Almost back at full strength here. Will probably get an incline PB next week. Weight is up at 111.5kg, up 2.5kgs in 2 weeks. I think this is a good rate to go at for now (just after coming off a weight loss).

[boostinggtir]

Nice incline bench.

[Mike Zero]

Nice incline bench.

Not something I hear often :wink: My chest is my weakest body part by far (excluding calves which I just started training).

[Mike Zero]

Wednesday - 13/01

Cardio 30 mins stationary bike HR 120

Back

Close grip pulldowns 160x10 200x10 240x6 260x6 PB 270x6 PB 240x10 200x15

Close grip seated cable rows 96x10 110x8 3x125x8

Chest supported row 80x10 120x10 2x130x10

Behind the neck pulldowns 140x10 160x10 170x8 160x10+120x10+80x10

Great workout. I'm sure my back is stronger now than it was at 123-124kgs. Shoulders tomorrow, my favourite workout at the moment. Goal is 90x10 on the log then some reps with 95.

[steak]

with such a strong back and shoulders I wouldve thought your chest would have followed suit - good bit of work there too :clap:

[Mike Zero]

with such a strong back and shoulders I wouldve thought your chest would have followed suit - good bit of work there too :clap:

Yeah you'd think so. Right now I'm trying dropping the volume back slightly and upping the intensity. Trying to go as heavy as possible on flies as well (with good form). I'm sure if I get the combo right it won't take long for it to catch up. Dr. Bench reckon's chest is something that matures with age, so I'm giving it time. Just gotta keep positive & pushing on.

[steak]

[ Dr. Bench reckon's chest is something that matures with age

well he'd know

sorry Doc the barn door was swingin in the wind and its probably a true and valid point. There wouldnt be many that walk in off the street and bowl a big bench :roll:

awesome work anyways young Jedi

[Dr Squat]

Fanks guys (I think)!

You and I have chatted about bench and maturity etc. Could be worth a separate thread. Other than the odd freak who pops up and has massive triceps, most guys are average benchers until they get some muscle maturity in their upper bodies. Maturity rather than age.

Pman, Nate, OB, Rose, Steak and others may have worthy views here too. But I think that the first priority is to build a big arse bench physique. By this I mean the chest, upper back, shoulders (not just front delts), biceps and triceps.

No doubt you are on the right track bro. Your work ethic is your best "body part" and you can't buy that.

[steak]

work ethic is your best "body part" and you can't buy that.

a little piece of gold right there 8)

[Mike Zero]

Thursday - 14/01

Shoulders

True log press (strict & paused) 2x40x8 60x6 70x6 90x9 PB 95x6 PB

Barbell BTN press 40x10 60x10 70x10 60x12

Seated lateral raise 15x15 20x12 22.5x8 17.5x15 15x15

Dumbbell front raise 15x12 17.5x12 20x10 17.5x10 15x12

Rear delt fly 3x15x15

Really happy with my gains on the overhead strength. Last week was 85x9 and then 90x6, so same reps but up 5kgs on both sets. I believe I had more in the tank today but I tweaked my left wrist and it made lockout uncomfortable/unstable on that side. Nothing major though, can't feel it now. Will add wrist wraps next week as a precaution and go for 100x6-8.

[steak]

Stong mofo 8) nice work overhead Mike :clap:

[Mike Zero]

Friday - 15/01

Quads & Calves

Leg press 2ppsx15 4ppsx15 6ppsx15 8ppsx10 10x10ppsx10

Front squat 60x10 80x10 100x8 120x8 PB

Leg extensions 20x20 30x20 40x22+12+8+7

Standing calf raises 40x15 60x12 80x10 60x12 40x12

Seated calf raises 3x10

[steak]

Leg press 10x10ppsx10

ai karumba off to the tailors mate to get ya pants made bigger 8)

[Mike Zero]

ai karumba off to the tailors mate to get ya pants made bigger 8)

For sure, I've found 10x10 the best thing possible for quad growth alone. But I don't have an unbreakable mid-section like the Doc so high bars squats are my best option on quad day as you need a really strong lower back to make up for the bad leverage and they still are good for quads. Doing 10x10 leg press for the next few weeks to step my quads up to the next level. It also serves as a good deload for knees/hips/back.

Saturday - 16/01

Arms

Close grip skullcrushers 20x10 35x10 45x8 55x9 PB 40x20

Pushdowns v-bar 120x15 160x12 200x12 180x12 150x12

Seated cable overhead extensions 4 sets

EZ bar curls 2x30x10 2x40x10 50x8 60x5

Cross body hammer curls 15x10 20x10 22.5x8 25x8 PB 20x12

High cable curls 4 sets

Great pump today, my arms feel like they are exploding at the moment. 19" arms by the end of feb.

[boostinggtir]

nice, wat will your rest times be when doing 10x10 on the leg press?

[Mike Zero]

nice, wat will your rest times be when doing 10x10 on the leg press?

Pretty much "you go, I go" with training partner.