Freak status: In progress

[ohjoshua]

10* prehab sessions a week!

now that is commitment

[Luigi]

bench looking much better bro

[Mike Zero]

Friday - 26/03

Squat + Quads

Squats (low bar) 2x60x8 2x100x5 140x5 180x5 loose wrap, 210x3 240x3 PB

Leg press 3ppsx15 6ppsx15 8.5ppsx15 6x11ppsx15

Leg extension 20x20 30x20 2x40x20

Squats felt easy, this was above where I was at right before the Eastside Open in November where I went 265 and missed 272. Wraps are super loose, only 4 times around when rather than the usual 7, could have had them on all day. Used Craigs elbow sleeves and my elbows felt much better than last week with 220. So today's squatting couldn't have gone better. Well on track for 260x3 in tight wraps which was the goal for before Canterbury's. Should get me within range of 290 on past experience.

Good to finally meet IPW wrestler Brian St. James aka Angus who was in Eastside for a train. Trying to defend his Armageddon cup tomorrow. Gunna go watch and maybe do a run-in with a chair :pfft:

[steak]

Do the run in bro :nod: :grin:

Squats are looking strong. keep it coming :clap:

[Big john]

keep those monster squats comming mike...nice work :clap:

[Mike Zero]

Thank you men of CBB

Week #79 - 29/03

Monday - 29/03

Deadlift + Posterior chain

Deficit conv deadlifts 2 inch, 40kg chains 70x5 120x5 150x3 190x1 loose belt, 230x1 270x2 PB

GC Good morning 60x6 100x6 120x6 140x5 PB 160x3 PB

Reverse Hyper 4x10

Good to see the big man Tonka at the Eastside today smashing weights.

Here's my vid of the deadlift:

[steak]

Damn! I get home from a good session of sheiko madness for weak guys and see this bastard!

Seriously though mate - you yet again make it look easy :nod: . Inspirational bro 8)

[jono]

mike you always make these rediculous lifts look so easy :clap: 8)

[Big john]

mad skills bro...awsome

[rose]

Lifting large :salute: How you feeling about upcoming comp sir?

[Mike Zero]

Thank you, men

Lifting large :salute: How you feeling about upcoming comp sir?

Feeling good 'bout squat and deadlift. Still unsure about bench, a couple of weeks ago I did consider today's benching make-or-break in terms of hitting a half-average bench at the comp and it went ok. Still plenty of time for something to go wrong though Keeping up the prehab and hoping elbows and shoulder hold up.

Tuesday - 30/03

Chest

Bench press practice

Incline chest press 80x12 110x15 2x140x12 110x12

Dumbbell fly 3 sets

Cable crossovers 4 sets

[Mike Zero]

Wednesday - 31/03

Cardio 40 mins walking

Back & Abs

Close grip pulldowns 100x10 150x10 200x10 240x10 260x8 PB 240x10 200x15

Wide grip cable rows 66x12 84x12 96x12 105x10 96x10

Dumbbell rows 40x12 2x50x12

Straight arm pulldowns 130x10 160x10 180x10 150x12

One arm cable rows 36x15 42x15 48x15+30x15

Decline situps BWx12 SBx12 MBx7 SBx10 BWx25

Standing abs 2x48x15 (slow)

Great workout, lats were smashed. Loving the sit ups with the heavy bands, could only get 7 on the top set so it should be fun trying to improve on that. Abs needs to be fun else I won't do it :grin:

[steak]

whats the band set up Mike?

[Mike Zero]

whats the band set up Mike?

Bands doubled around the uprights on the decline bench and around chest and under armpits.

Thursday - 01/04

Cardio 40 mins walking

Shoulders

Bench press practice

Dumbbell lateral raise 10x15 5x15x15

Machine shoulder press 2x48x15 30x20

Band pull aparts 3 sets

[teamfatboy]

whats the band set up Mike?

Bands doubled around the uprights on the decline bench and around chest and under armpits.

Abs needs to be fun else I won't do it :grin:

:shock: Waita minute... how do these two things make sense for any mere mortal!

Great work in the video, inspiring for the rest of us ! :notworthy:

[Mike Zero]

ketchup

Friday - 02/04

Cardio 40 mins walking

Squat + Calves

Squats (low bar) 2x60x8 2x100x5 140x4 180x3 tight wrap, 220x1 260x2 PB

Standing calf raises 20x15 40x15 60x12 3x80x10

supersetted with...

Squat calf raises 4xBWx15

Toe presses 1 rp set

Saturday - 03/04

Cardio 40 mins walking

Bench + Arms

Bench press practice

Rope pressdowns 80x15 100x15 120x15 2x140x15

One handed cable giant set 18x10+10+10 24x10+10+10

Close grip EZ bar curls 3x30x15

supersetted with...

Underhand pulldowns 3x120x15

High cable curls 2x15

Monday - 05/04

Cardio 40 mins walking

Deadlift + Posterior chain

Conventional deadlifts 60x8 100x5 140x4 180x3 220x3 260x3 290x2 PB 260x4

Lying leg curl 10x12 20x12 30x12 35x10 40x10 45x7

Glute ham raise 3 sets

Reverse Hyper 2 sets

Weight: 116.6

Been feeling super flat for the past week. Changed plan to compensate, tonights training will be the last heavy lower body workout before Canterbury's.

Have one deadlift and two squats left, both will have load decreased and practice form. Squat needs a bit of work in wraps, 260x2 felt shaky as. Never felt wraps that tight, got them round 7 times like I usually do but my quads have grown a good few inches since the last time I wrapped them.

Need to up eating again. Only just got back into my cardio the past few days, was too busy with uni to do my walking for about a week before then. But still with a week off my walking only managed to put on .5kg, I think if I had done it I would have lost weight. Anyway, goal bodyweight by the end of this month is 118 so I'm going to have to step it up. Seems like I've had to step my eating up once every 2-3 weeks since the start of the year, no problems though, the result has been weight gain at a good consistent rate, about .5kg/week on average.

[Mike Zero]

Tuesday - 06/04

Cardio 40 mins walking

Bench

Bench press 60x10 80x8 100x6 120x4 8x127.5x4

Dumbbell fly 5x15x10

That was it.

[Mike Zero]

Wednesday - 07/04

Back & Abs

Close grip pulldowns 100x10 150x10 200x10 240x10 260x8 220x10

BTN pulldowns 140x10 170x10 190x10 150x20

Wide grip cable rows 3x78x12

One arm cable rows 42x15 48x15

Straight arm pulldowns 130x12 2x160x12

Decline situps BWx12 SBx12 MBx9,6 SBx10 BWx20

Thursday - 08/04

Cardio 40 mins walking

Bench, Shoulders & Calves

Bench press 60x8 80x6 100x4 120x3 10x135x3

Dumbbell lateral raise 5x15x15

Machine shoulder press 30x20 42x20

Toe presses 50x15 90x15 130x15 170x15

supersetted with...

Squat calf raises 3xBWx15

Standing calf raises 40x15 40x15+20x12

Past two days work. Bench feeling not too bad for once. This Russian micro-cycle is going to end on 10 sets of 3 at 140 at the end of next week. Shoulder is feeling great, elbows seem to be holding up. Feeling good in general.

[steak]

Shoulder is feeling great, elbows seem to be holding up. Feeling good in general.

This is good :grin: Any change of heart on the canty meet?

[Mike Zero]

Shoulder is feeling great, elbows seem to be holding up. Feeling good in general.

This is good :grin: Any change of heart on the canty meet?

Nah, not a heart thing eh. I will probably be in Nelson that weekend with the family anyway, so all signs are telling me not to do it . I will do a skills eval the thursday before it though (22/4) to see where I'm at. Then start some soviet goodness :grin:

Saturday - 10/04

Cardio 40 mins walking

Arms

Bench press 60x8 80x6 100x6 6x117.5x6

Rope pressdowns 80x15 110x12 140x10 160x10 180x10+130x8

Rolling dumbbell extensions 12.5x10 15x10 17.5x8+12.5x8

Close grip EZ bar curls 30x12 40x12 50x10

supersetted with...

Underhand pulldowns 120x12 140x12 160x12

High cable curls 2x20

Day 1 of the last week of this bench program. Bench was effortless today. Have 3 days until my next bench session and I will be well rested to do day 2 on tuesday. Also I went in and trained quads last night, nothing to write home about - just light with supersets and dropsets, but quads are telling me about it today. One more squat and deadlift workout each and I will be ready to see where I'm at.

[Jigga]

One more squat and deadlift workout each and I will be ready to see where I'm at.

epic

[Mike Zero]

Week #81 - 12/04

Monday - 12/04

Cardio 40 mins walking

Deadlift + Posterior chain

Conventional deadlifts 70x8 120x5 160x3 200x3 240x3

Lying leg curl 10x12 20x12 30x12 40x10 45x9

Glute ham raise BWx10 5x10 10x6+BWx6

Stiff leg deadlift 60x15 100x15 140x10

[Mike Zero]

Tuesday - 13/04

Cardio 40 mins walking

Chest & Abs

Bench press 2x60x8 80x6 100x5 7x125x5

Cable crossovers 5x15

Hanging leg raises BWx12 2x8x10 BWx20

Standing abs 48x10 54x10

supersetted with...

Decline situps 2x10

Wednesday - 14/04

Cardio 40 mins walking

Back & Calves

Close grip pulldowns 2x160x10 2x200x8 2x240x6 2x200x10 2x160x15

Bent over rows 60x10 100x10 110x8 100x10

Close grip cable row 96x10 2x105x10

Straight arm pulldowns 140x12 160x12 130x20

supersetted with...

BTN pulldowns 140x10 160x9 130x15

Toe presses 90x20 140x20 160x18 110x25

supersetted with...

Squat calf raises BWx20,15,20

[Mike Zero]

Thursday - 15/04

Cardio 40 mins walking

Bench & Shoulders

Bench press 2x60x8 80x6 100x4 120x4 8x132.5x4

Dumbbell lateral raise 4x15

supersetted with..

Machine shoulder press 4x15

Rear delt cable fly 2x15

Two more workouts.

[Best Bench]

Looking forward to the skills test :pfft: