Freak status: In progress

[Mike Zero]

Thursday - 11/03

Cardio 40 mins walking

Shoulders

Seated barbell press 60x8 70x6 85x4 100x5 PB, 4

Dumbbell front raise 15x10 20x10 22.5x10 25x10 20x10

Dumbbell lateral raise 17x15 22.5x15 25x15 PB 20x20+10x20

Seated barbell BTN press 50x15 60x15

Rear delt cable fly 3x18x15

Felt a bit off today, but still a PB there. I've been doing Defranco's Simple Six routine lately to warm up the shoulders and surrounding area, not sure if it helps or harms so far :?

[Luigi]

[

Seated barbell BTN press 50x15 60x15

fixed

[Mike Zero]

Friday - 12/03

Squat/Quads

Squats (low bar, med-wide stance) 2x60x8 2x100x5 140x5 180x5 200x5

Front squats 2x60x10 100x8 120x6 belt, 140x6 150x6 PB 130x8 PB

Leg press 3ppsx30 5.5ppsx30 3x8ppsx30

Leg extension 20x60,40

Felt sluggish and out of groove on the squats, but still an easy weight. I think my hips were a bit cold, didn't do enough for this terrible weather. Will go 220x5 next week. Good to get a PB on the fronts, didn't expect that after deloading last week. Usually it takes me a couple of sessions to get going again after missing a quad workout, so hopefully 160x6 will fall next week. Closing in on my goal for the year on these which was 180x6.

[teamfatboy]

Nice work on the front squats, Mike - and as for those deadlifts, bands or not... O.M.G. that's impressive :clap:

[steak]

Good squatting :nod: 180 front squats would be mean :clap:

[jono]

awesome squats mike :nod:

[Mike Zero]

Nice work on the front squats, Mike - and as for those deadlifts, bands or not... O.M.G. that's impressive :clap:

Good squatting :nod: 180 front squats would be mean :clap:

awesome squats mike :nod:

Cheers boys

Saturday - 13/03

Cardio 40 mins walking

Bench + Arms

Bench press, 40kg chains 60x8 80x5 100x3 120x3

Skullcrushers 30x12 50x10 60x10 65x6 70x4+1 PB 50x13

Rope pushdowns 2x54x15

supersetted with...

Rope extensions (high cable) 2x54x10

One arm cable preachers 18x15 24x12 30x10

EZ bar curls 30x12 2x40x12 45x10 30x20

Bent over concentration curls 15x15 17.5x10+10x10

[Mike Zero]

[Best Bench]

So many highlights in one week.

Hopefully I can do something worth making the plays of the week next Saturday. Need to up my game on the skull crushers first :oops:

[Mike Zero]

So many highlights in one week.

Hopefully I can do something worth making the plays of the week next Saturday. Need to up my game on the skull crushers first :oops:

Lol yeah, plays of the week :grin:

Week #77 - 15/03

Monday - 15/03

Cardio 40 mins walking

Deadlift + Posterior chain

Deficit conv deadlifts 2 inch, 40kg chains 60x5 100x5 140x3 180x3 loose belt, 220x3 250x3

GC good mornings 60x8 80x8 100x8 115x8 PB belt, 125x8 PB

Glute ham raise 50 reps (over 4 sets)

Standing leg curl 50x15 60x15 70x15+50x10+30x10+20x10

New exercise today and stoaked with that weight for the first week, 240x3 was the upper limit of my goal for today, but I only expected 230. 265-270x3 is now the goal in 2 weeks time. 700lb raw deadlift suddenly looks achievable at canterbury champs.

[Best Bench]

700lb raw deadlift suddenly looks achievable at canterbury champs.

We might need to find some more plates.

[steak]

cool vid bro. training is looking awesome and you get a few keen supporters from Coast Barbell...showed a couple of the young guys and they were were like "HOLY #$#%!"

Keep it up :clap:

[Mike Zero]

Just catching up on a few workouts. Was a bit under the weather on tuesday/wednesday. Chest was still a good workout on tuesday but strength was average, skipped back wednesday and ate sweet f-all all day. Thursday/friday:

Thursday - 11/03

Shoulders & Calves

Seated dumbbell press 15x20 20x15 25x10 30x10 35x14,12 30x12

Seated barbell press 40x10 60x12 60x15

Dumbbell front raise 2x15x15

Dumbbell lateral raise 15x15 20x15 2x25x15 20x20

Rear delt cable fly 18x15 24x15 18x15

Standing calf raise 20x15 40x10 60x10 80x10 90x10

Toe presses 90x20 115x15 140x15 90x28+11+8

Friday - 12/03

Cardio 40 mins walking

Squat + Quads

Squats (low bar, wide stance) 2x60x8 2x100x5 140x5 180x5 220x5 PB

Leg extension 30x15 40x15 2x50x15

supersetted with...

Front squats 60x10 4x100x8

Leg press 3ppsx30 2x5.5ppsx30

supersetted with...

Leg extension 2x20x20 20x20+10x20

This was a hard workout. Nausea and headache ensue.

[steak]

Good squatting Mike (and under those conditions) hope you come right soon...you doing the bench comp..I forget if you mentioned it?

[Mike Zero]

Good squatting Mike (and under those conditions) hope you come right soon...you doing the bench comp..I forget if you mentioned it?

The nausea and headache were direct results of hard workout :grin: Not due to sickness, I'm fine now. In saying that my hamstrings are still sore from monday and abs still sore from tuesday. The day of little eating probably didn't help with that front, been smashing the food the rest of the week, but.

Nah not doing the bench comp, saving myself for the 3-lift next month. Not far out now, 4 training weeks.

[Mike Zero]

Saturday - 20/03

Bench + Arms

Bench press, 40kg chains 60x5 80x3 100x2 115x1 125x1

V-bar pushdowns 120x15 160x12 180x12 200x12 210x10 180x15

Rolling dumbbell extensions 12.5x10 2x15x8

Rope pushdowns 100x12 130x10 110x10+80x10+50x10

One arm cable preachers 18x15 24x15 30x10

Close grip EZ bar curls 30x12 40x12 45x10 50x9+30x15

Bent over concentration curls 12.5x12 15x12 17.5x12

I planned to go 125-130x3 today on this exercise but the first rep at 125 felt terrible. Left shoulder killing me on the bench, definitely not ready to go heavy, so going to change my approach over the next few weeks. Dropping this heavy bench day for now and replacing it for multiple light bench days throughout the week. Weights will be very light, focus on setup and form. Hopefully this will slowly prime that left shoulder to start using heavy weights again. Prehab will be upped as well, going to bring back everyday shoulder dislocations, which have worked wonders for me in the past. Hopefully I will be ready to do something half reasonable by Canterbury's, but not going to push it if it's feeling off.

[rose]

Left shoulder killing me on the bench, definitely not ready to go heavy... Prehab will be upped as well, going to bring back everyday shoulder dislocations, which have worked wonders for me in the past.

Do you have a shoulder injury, a recent one, or is this ongoing? Couldn't see anything in your recent posts is all. I find shoulder dislocations great too.

CNS rootage.

Heh. Term is still doing the rounds then :shifty:

Looking strong as. What's in the water down there?

[Mike Zero]

Do you have a shoulder injury, a recent one, or is this ongoing? Couldn't see anything in your recent posts is all. I find shoulder dislocations great too.

Been pretty ongoing. Came up from decline benches and dips last year (they don't agree with me) and carried over to flat bench. Been avoiding the flat bench like the plague for a good while but didn't seem to help, so it's time to get proactive. My bench peaked last year at 140x5 close grip and I feel like it's been on the decline since then. But my bench muscles (beach muscles) feel like they've been getting stronger (but put me on a bench and I'm useless) so hopefully I can rocket back past that when I sort this thing out.

I have a plan

[Best Bench]

I have a plan

A cunning plan?

[Mike Zero]

I have a plan

A cunning plan?

Yep, involves buying Laffranchi.

[Mike Zero]

Week #78 - 22/03

Monday - 22/03

Cardio 40 mins walking

Deadlift + Posterior chain

Deficit conv deadlifts 2 inch, 40kg chains 60x5 100x5 140x3 180x2 loose belt, 220x1 260x2+1 close miss PB

Wasn't feeling great today - hams, glutes and quads especially are still feeling it from friday. Chains were my defeat on the last rep, almost locked it out. I think that one day of bad eating last week got me so I had a deload on the assistance today for the recovery to catch up. I'll take it easy this friday as well and I'm confident that I will hit 270x3 on this next monday. Will be training in the afternoon then as well and always a lot stronger later in the day.

[Best Bench]

I have a plan

A cunning plan?

Yep, involves buying Laffranchi.

That is pretty cunning. At home to the Raiders should be good, especially if he keeps scoring tries.

[Mike Zero]

Tuesday - 23/03

Cardio 40 mins walking

Chest & Abs

Bench press practice

Incline dumbbell fly 15x10 20x10 25x10 27.5x8 20x15

Incline chest press 80x15 110x12 130x10 140x8

Cable crossovers 4 sets

Decline situps BWx10 SMBx10 2SMBx10 2xSBx10

Standing abs 2x48x15 (slow)

[Mike Zero]

Wednesday - 24/03

Cardio 40 mins walking

Back & Calves

Wide grip pulldowns (palms in) 160x12 2x200x12 2x240x10

Close grip cable rows 78x12 96x12 110x10 115x9 105x12

Close grip pulldowns 180x10 220x10 230x9 190x12

One arm cable rows 30x15 36x15 42x15

Straight arm pulldowns 100x12 140x12 160x10

Standing calf raise 20x15 40x15 60x15 80x15 90x10 80x14

Toe presses 110x20 130x20,15

Seated calf raise 20x20 40x20

[Mike Zero]

Thursday - 25/03

Cardio 40 mins walking

Shoulders

Bench press practice

Dumbbell lateral raise 2x15x15 2x20x15 2x25x15

Machine shoulder press 30x12 42x12 54x12 66x12

Rear delt cable fly 18x12 24x12 30x10

Bench is going okay, setup is improving by the day. No shoulder pain but only working with light weights still. Working hard on the prehab. About 10x upper body prehab sessions/week.