Freak status: In progress

[Big john]

wicked back train mate....esp the rows, will keep reading ya journal with much interest

[Mike Zero]

wicked back train mate....esp the rows, will keep reading ya journal with much interest

Thanks mate, good to have you on board.

Friday - 19/02

Quads

Leg press 2ppsx20 4ppsx20 6ppsx20 5x8ppsx20

supersetted with...

Leg extensions 20x20 5x30x20

Just a planned deload today. Fell on a good day as well, was busy today and exhausted by the time I got to the gym. There was no way I was putting a barbell on my back today anyway.

[ohjoshua]

You'll be at the Canterbury's eh, Josh? Can't believe I haven't met you yet in my couple of years in Christchurch.

maybe for a watch.... im too weak to compete.

Yeah, chch is a small place. You will have to come check out the Cobbers at some stage. We still have one young guy that will give you a run for your money 20 y.o 110's and 320kg DL.

[SoaringSwine]

1) You're not "too weak to compete", get your ass into gear and compete already.

2) Get the guy with a 320kg competing too! That would be a NZ junior record...

[steak]

^ yeah do it bros...and bust it with a vid or 3! Get that talent out there 8)

[becbec]

BIRTHDEEE!!!

[steak]

aye! happy birthday big fella :grin:

[Best Bench]

Chicken, rice and birthday cake, nice.

[Mike Zero]

I've got nothing to say, I just wanna eat my cake. Cheers guys, pretty relaxing weekend in sunny Nelson, managed to train arms but I can't be bothered documenting it.

[Mike Zero]

Week #74 - 22/02

Monday - 22/02

Posterior chain

Reverse band sumo deads 60x8 100x5 140x3 180x3 220x3 260x1 280x3 300x3

Rack pulls, pin 3 60x8 100x8 140x6 180x6 200x5, belt, 220x5

Lying leg curl 10x25x10

New exercise for deadlift day. Goal of these reverse bands is to mimic the loading of the suit, they take about 80kg off the floor and completely deload below the knee. Goal over the next two weeks is 320x3 and 340x1.

[big MAC]

You'll be at the Canterbury's eh, Josh? Can't believe I haven't met you yet in my couple of years in Christchurch.

maybe for a watch.... im too weak to compete.

Yeah, chch is a small place. You will have to come check out the Cobbers at some stage. We still have one young guy that will give you a run for your money 20 y.o 110's and 320kg DL.

Video, competition results... or it never happened.

[Big john]

Week #74 - 22/02

Monday - 22/02

Posterior chain

Reverse band sumo deads 60x8 100x5 140x3 180x3 220x3 260x1 280x3 300x3

Rack pulls, pin 3 60x8 100x8 140x6 180x6 200x5, belt, 220x5

Lying leg curl 10x25x10

New exercise for deadlift day. Goal of these reverse bands is to mimic the loading of the suit, they take about 80kg off the floor and completely deload below the knee. Goal over the next two weeks is 320x3 and 340x1.

pulling some nice numbers on those Dls there mike...top stuff :clap:

[Tonka]

Week #74 - 22/02

Monday - 22/02

Posterior chain

Reverse band sumo deads 60x8 100x5 140x3 180x3 220x3 260x1 280x3 300x3

Rack pulls, pin 3 60x8 100x8 140x6 180x6 200x5, belt, 220x5

Lying leg curl 10x25x10

New exercise for deadlift day. Goal of these reverse bands is to mimic the loading of the suit, they take about 80kg off the floor and completely deload below the knee. Goal over the next two weeks is 320x3 and 340x1.

Shot Mikey!! Nice one bro, what bands did you use? The heavy's or the mediums? If you can, stick to the mediums as the heavy's take too much weight off at the start. even ebtter if you use the light bands but this isnt good for them and eventually they go snap

Well done bro! :clap:

Also, Im asking well in advance but could I hire you to be my corner man at nationals this year please?

[Mike Zero]

Week #74 - 22/02

Monday - 22/02

Posterior chain

Reverse band sumo deads 60x8 100x5 140x3 180x3 220x3 260x1 280x3 300x3

Rack pulls, pin 3 60x8 100x8 140x6 180x6 200x5, belt, 220x5

Lying leg curl 10x25x10

New exercise for deadlift day. Goal of these reverse bands is to mimic the loading of the suit, they take about 80kg off the floor and completely deload below the knee. Goal over the next two weeks is 320x3 and 340x1.

Shot Mikey!! Nice one bro, what bands did you use? The heavy's or the mediums? If you can, stick to the mediums as the heavy's take too much weight off at the start. even ebtter if you use the light bands but this isnt good for them and eventually they go snap

Well done bro! :clap:

Also, Im asking well in advance but could I hire you to be my corner man at nationals this year please?

Morning R,

As I said I'm trying to mimic the loading of the suit when sumo deadlifting, think I got it pretty close. Am using heavy bands and using them doubled! But the pins are set really low to replicate the suit giving a lot of pop off the floor but giving out quickly. You know the band/chain set up is good when you have a good constant speed (i.e. as the weight gets heavier, you get stronger). I think this cycle will give me a fair idea where I'd be at right now with a dialed in deadlift suit.

I did 300x3 on reverse band deadlifts back in mid-2008 around when I was good for a fully suited 300 deadlift. Difference was the tension, I used heavys back then, not doubled, just with the pins set really high (and I used suit bottoms back then too, which add a bit off the floor for sumo)

So my 300x3 back worked out to be 220 on the floor and only 260 at lockout, as the weight never came out of the bands.

300x3 now is 220 on the floor and 300 from mid-shin up (where bands give out).

I'll get a video up later for ya anyway so you can check it out.

And yep, should be no problems with the Nationals.

[jono]

whats your diet like?

[Mike Zero]

whats your diet like?

Hey jono,

I eat 4 whole meals/day (would be 5 if budget allowed, poor student). These are chicken/beef with rice/potatoes. 3 times a day I also have about a cup of oats and a scoop of protein powder. And there's a PWO shake in there somewhere, too. That's basically it! :grin:

[tinytraps]

Hey bro,

what size cent(im assuming) do you use? How much do you get off the floor?

Cheers

TT

[Best Bench]

I eat 4 whole meals/day (would be 5 if budget allowed, poor student). These are chicken/beef with rice/potatoes. 3 times a day I also have about a cup of oats and a scoop of protein powder. And there's a PWO shake in there somewhere, too. That's basically it! :grin:

When I you going to start your cut for the Chch Grand Prix on 1 May?

[Beef]

I eat 4 whole meals/day (would be 5 if budget allowed, poor student).

haha i know how you feel. hate being a poor student :nod:

[Mike Zero]

Hey bro,

what size cent(im assuming) do you use? How much do you get off the floor?

Cheers

TT

Hey matey,

When I was about 105kg I used an old 42 centurion that had the straps tightened. I'd say if it were to be measured the legs/hips would have been around a 44 and the straps around a 36. This was when I was squatting in a 40 centurion (albiet VERY tight, took 10+ mins to get off even after it had been broken in). Deadlift suit was very loose around the hips, which I liked as it didn't inhibit getting your hips close to the bar (which is extremely important). Next time around I will probably have the hips super tight as well and use a wide stance suit.

How much did I get off the floor? Not entirely sure, my equipped sumo was about 40-50kgs more than my raw conventional though and my raw conventional was higher than my raw sumo - which I never tested or ever really trained, I was always in suit bottoms. I will do this differently next time around as well, you still need your raw sumo to be super strong.

Hope this helps.

When I you going to start your cut for the Chch Grand Prix on 1 May?

2 weeks out

[Mike Zero]

Tuesday - 23/02

Cardio 40 mins walking

Chest & Abs

Incline bench press 2x60x10 2x85x8 110x6 115x5

Flat dumbbell fly 15x10 25x10 27.5x8,7 20x9

Incline chest press 40x15 80x15 2x120x10

Cable crossovers 4 sets

Decline situps 3x20

Standing abs 48x12 54x10 60x8

Feeling strong as, 120x6 without the volume before hand is right around the corner. This was my goal to hit before Canterbury champs, so right on track there. Gym weight today was 115.0, putting it on nicely

[Mike Zero]

Wednesday - 24/02

Cardio 40 mins walking

Back & Calves

Craig and I trained with Dave today, more of a light form session than anything else. Left shoulder was hurting a bit, think I slept on it wrong or something so the timing was good there, wouldn't have been able to do a heavy workout today. Went something like this.

Wide grip pulldowns (palms in)

Close grip cable row

Chest supported row

Behind the neck pulldowns

Dumbbell pullovers

Standing calf raises 15x10 30x10 45x10 60x10 75x13 60x14 45x16

Seated calf raise 2 sets

Good pump anyhow. Dumbbell pullovers felt good, will incorporate here and there from now on.

[Mike Zero]

Last two weeks of Max Effort deadlifting

Week 1: Rack pulls, pin 3, doubled mediums 260x1 (70kg tension)

Week 2: Reverse band sumo deadlifts 300x3 - a lot more in the tank here but only week one. Second rep was the best timed my knees and hips snapping perfectly resulting in speed weight.

A lot more videos to come over the near furture. Starting ME bench and comp-style squats this week all the way through to Canterbury champs.

[SoaringSwine]

I like the band setup, I might give it a go some time.

[Big john]

great work on the sumos mike..cant wait to see more vid logs :nod: