Freak status: In progress

[Best Bench]

Starting ME bench

I like \:D/

[jono]

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:

:grin: you will find when you are no longer a student you are no longer financially poor, but TIME poor :pfft: :pfft:

so things wont change much i imagine!

[Mike Zero]

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

Cheers, mate

:grin: you will find when you are no longer a student you are no longer financially poor, but TIME poor :pfft: :pfft:

so things wont change much i imagine!

That's true. I'm sure it'd be easy enough just to make another meal the night before though and if you're committed enough you can find the time to eat it which doesn't take long with practice (chomped down 500g of potatoes, 250g of chicken and a litre of water in 4mins flat between classes yesterday :grin: ). Then again I haven't experienced real life before, quite happy in my relaxing student dream land.

[Mike Zero]

Thursday - 25/02

Cardio 40 mins walking

Shoulders

Seated barbell press 2x60x10 2x80x8 2x90x6

Dumbbell front raise 15x12 20x12 25x10 20x15

Dumbbell lateral raise 15x15 20x15 22.5x12 20x20+10x20

Seated barbell BTN press 40x15 60x13,10

Rear delt dumbbell fly 15x15 20x15 2x22.5x15

Fantastic shoulder train. Great intensity all the way through. 90x6 also equals my PB on seated shoulder press, not bad with all that volume before hand and week one of focusing on this exercise.

[Best Bench]

Seated barbell press 2x60x10 2x80x8

not bad with all that volume before hand.

Volume/warmups?

Time to start practicing that split jerk for NZSM. Looking forward to ME tomorrow

[steak]

Awesome bit of working going in there Mike :clap: Looking forward to seeing more vids as you get ready to romp it for the Canty Comp.

[Mike Zero]

Volume/warmups?

Time to start practicing that split jerk for NZSM. Looking forward to ME tomorrow

Doubles as a warm up but the volume on the way up takes it out of you, I'd say about 5-10kgs from your top set. If I was going for a big PB I would go something like 60x8 then 80x4-6.

You keen for ME bench tomorrow, teach me a thing or two (/kick my arse)? Reverse band I reckon.

[Best Bench]

You keen for ME bench tomorrow, teach me a thing or two (/kick my arse)? Reverse band I reckon.

Was going to do my second week on incline (need to catch up to you on this), but reverse bands might be fun. I want to concenrate on starting strength over next few months to get my raw bench back up so will have a think. Also, only got 3 sessions before canty bench so need to get a shirt ready for an easy opener (hopefully 190kg - 200kg), then have a crack at NZ record 217.5kg.

[Mike Zero]

Friday - 26/02

Cardio 40 mins walking

Squat/Quads

Squats (low bar, wide stance) 2x60x8 2x100x5 140x5 160x5 180x5

Front squats 2x60x10 100x8 120x6 140x6 150x5 PB

Leg press 5.5ppsx20 8ppsx100 (over 4 sets)

Leg extension 20x50

Took my toes out to the racks on the squats, hard on the the hips but something I need to work on. 180 was speed weight though, just practicing form. Front squats were good after that, best was 150x3 fresh, 150x5 felt really solid. Might go 160 next week see how I'm feeling on the day.

Then just fake muscle training after that.

Stopped round at a mates to catch up after the gym. They needed some help push starting their van... There wasn't much there, quads cramping every step, maaan was it painful. Could be a good idea for a finisher to add some extra GPP in on this day (just not an hour after I finish training!!!).

[Mike Zero]

You keen for ME bench tomorrow, teach me a thing or two (/kick my arse)? Reverse band I reckon.

Was going to do my second week on incline (need to catch up to you on this), but reverse bands might be fun. I want to concenrate on starting strength over next few months to get my raw bench back up so will have a think. Also, only got 3 sessions before canty bench so need to get a shirt ready for an easy opener (hopefully 190kg - 200kg), then have a crack at NZ record 217.5kg.

9:30 tomorrow?

[steak]

nice front squats bro 8)

[Best Bench]

You keen for ME bench tomorrow, teach me a thing or two (/kick my arse)? Reverse band I reckon.

Was going to do my second week on incline (need to catch up to you on this), but reverse bands might be fun. I want to concenrate on starting strength over next few months to get my raw bench back up so will have a think. Also, only got 3 sessions before canty bench so need to get a shirt ready for an easy opener (hopefully 190kg - 200kg), then have a crack at NZ record 217.5kg.

9:30 tomorrow?

As long as you can get out of bed that early.

[Mike Zero]

Was going to do my second week on incline (need to catch up to you on this), but reverse bands might be fun. I want to concenrate on starting strength over next few months to get my raw bench back up so will have a think. Also, only got 3 sessions before canty bench so need to get a shirt ready for an easy opener (hopefully 190kg - 200kg), then have a crack at NZ record 217.5kg.

9:30 tomorrow?

As long as you can get out of bed that early.

Yeah dig, bout to go to bed now, gotta drop mate off at the airport at 8.30 anyway.

BTW my calves are 1" less skinny than they were 2 months ago. Should've put a wager on me and BG's calve growing competition.

[Best Bench]

BTW my calves are 1" less skinny than they were 2 months ago. Should've put a wager on me and BG's calve growing competition.

Calves just don't make sense, I gave up ages ago. Is it real or fake muscle?

[Mike Zero]

BTW my calves are 1" less skinny than they were 2 months ago. Should've put a wager on me and BG's calve growing competition.

Calves just don't make sense, I gave up ages ago. Is it real or fake muscle?

Not sure, might do heavy 3 rep sets on calf raises next week and check my rate of force development.

[Mike Zero]

Saturday - 27/02

Bench + Arms

Reverse band bench press 2x100x5 130x3 150x3 160x2

Skullcrushers 30x12 40x10 50x10 60x8

Rope pushdowns 42x20 48x20

supersetted with...

Rope extensions 42x20 48x20

One arm cable preachers 18x12 24x10 30x8

EZ bar curls 30x12 40x12 45x12+30x12

Alt dumbbell curl 17.5x10 20x10 22.5x10

First week of heavy benching, trying to find my groove. Used bands because I'm a bit tentative of going to the chest with a heavy weight on flat bench, bands didn't take all that much off though. Focus was on transition, trying to snap elbows through just like Alf. Arch wasn't as bad as I expected, but set up in general a bit shaky. Not all bad for first session non-BBing bench training in a looooong time but heaps of room for improvement on technique. Goal is 170-175 for a triple on this in the next 2 weeks.

[Best Bench]

Saturday - 27/02

Bench + Arms

Reverse band bench press 2x100x5 130x3 150x3 160x2

Skullcrushers 30x12 40x10 50x10 60x8

Rope pushdowns 42x20 48x20

supersetted with...

Rope extensions 42x20 48x20

One arm cable preachers 18x12 24x10 30x8

EZ bar curls 30x12 40x12 45x12+30x12

Alt dumbbell curl 17.5x10 20x10 22.5x10

First week of heavy benching, trying to find my groove. Used bands because I'm a bit tentative of going to the chest with a heavy weight on flat bench, bands didn't take all that much off though. Focus was on transition, trying to snap elbows through just like Alf. Arch wasn't as bad as I expected, but set up in general a bit shaky. Not all bad for first session non-BBing bench training in a looooong time but heaps of room for improvement on technique. Goal is 170-175 for a triple on this in the next 2 weeks.

You sure about those weights? I thought you tripled 165kg then doubled 172.5kg? Unless you were changing the weights when I wasn't watching?

Set up looked strong, will be rocking by the canterbury's :nod:

[Mike Zero]

Week #75 - 01/03

Monday - 01/03

Cardio 40 mins walking

Deadlift + Posterior chain

Reverse band sumo deads 100x5 140x3 180x3 220x2 250x1, belt 280x1 310x3 PB

GC good mornings 60x8 100x8 110x7 100x7

Lying leg curl 4 sets

And that was it. Deadlift triple felt better than 300x3 last week, which was surprising because I got hit by DOMs hard yesterday from that comp squat practice on friday.

[Big john]

will be rocking by the canterbury's :nod:

rocking hard alright bro...keep it up :nod:

[Mike Zero]

Tuesday - 02/03

Cardio 40 mins walking

Chest & Abs

Incline bench press 2x60x10 2x90x8 110x6 120x4 PB 100x10

Flat dumbbell press 20x10 30x10 2x40x10 30x15

Incline chest press 80x15 120x10 140x8 120x8+80x8

Cable crossovers 4 sets

Standing abs 48x12 54x10 2x60x10

Decline situps 3x15

Hanging leg raises 2x15

Great to get a PB on the back of all that volume, didn't plan to go that heavy today but 110x6 was too easy so I gave it a nudge. Could have maybe squeezed out another at 120 but will save it for next week. Will cut volume on warm ups next week and 120x6 should fall easily, then maybe 125x4-5.

[Mike Zero]

Wednesday - 03/03

Cardio 40 mins walking

Back & Calves

Wide grip pulldowns 100x10 150x10 200x10 240x10 260x10 240x14

Behind the neck pulldowns 180x10 200x10 210x6+4 2x160x20

Close grip cable row 72x12 96x12 110x10 100x12

Underhand pulldowns 2 sets

Dumbbell pullover 1 set

Standing calf raises 15x10 30x10 45x10 60x10 70x10 80x10

Toe presses90x15 110x15 130x15+110x8+90x12+65x14

Seated calf raises 20x13+10+8

Trained with Luigi & his TP.

[Mike Zero]

Thursday - 04/02

Cardio 40 mins walking

Shoulders

Seated barbell press 2x60x10 2x80x8 95x6 PB 80x8

Dumbbell front raise 15x10 20x10 25x10 2x20x10

Dumbbell lateral raise 15x12 20x12 25x10 22.5x15 20x20+10x20

Seated barbell BTN press 40x15 2x60x14

Rear delt dumbbell fly 20x15 25x15 30x10 25x10+15x8

100x6 next week on seated barbell press, then back to the log.

[nate225]

Thursday - 04/02

Cardio 40 mins walking

Shoulders

Seated barbell press 2x60x10 2x80x8 95x6 PB 80x8

Dumbbell front raise 15x10 20x10 25x10 2x20x10

Dumbbell lateral raise 15x12 20x12 25x10 22.5x15 20x20+10x20

Seated barbell BTN press 40x15 2x60x14

Rear delt dumbbell fly 20x15 25x15 30x10 25x10+15x8

100x6 next week on seated barbell press, then back to the log.

Nice work Mike!

If you make the move to SM you'll be on fire, that logs looking like the 140 is a possibility this year! Talk to big Craig before you commit to anything though, he's a wise head! :nod:

[Mike Zero]

Thursday - 04/02

Cardio 40 mins walking

Shoulders

Seated barbell press 2x60x10 2x80x8 95x6 PB 80x8

Dumbbell front raise 15x10 20x10 25x10 2x20x10

Dumbbell lateral raise 15x12 20x12 25x10 22.5x15 20x20+10x20

Seated barbell BTN press 40x15 2x60x14

Rear delt dumbbell fly 20x15 25x15 30x10 25x10+15x8

100x6 next week on seated barbell press, then back to the log.

Nice work Mike!

If you make the move to SM you'll be on fire, that logs looking like the 140 is a possibility this year! Talk to big Craig before you commit to anything though, he's a wise head! :nod:

Cheers, Nate. Yeah, Craig is the voice in my ear telling me to focus on Powerlifting which is good to make sure I'm in line at least a bit. But I definitely want to give Strongman a run before I dedicate myself to junior worlds. I'm thinking I have 2010/2011 to focus on growing and increasing general strength (having a muck round with SM here won't harm, will prob even help). 2012/2013 nothing else will matter aside from totaling as much as I possibly can at 2013 worlds (with 2012 worlds as a warm up).

2012 in Poland. 2013 are waiting on a bid. Would be good if NZ put a cheeky wee one in (hint hint).

[Best Bench]

Talk to big Craig before you commit to anything though, he's a wise head! :nod:

I think Craig has got to big and his brain is running out of room, it keeps skipping on pumping iron quotes.

Log is all good, I would say 140kg+ for Fry by the end of the year. Hey Nate any prospect of an under 90's being introduced into NZSM? Until Tonka sends down that Taro shipment I won't get close to 105kg.