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-   -   Machine-Like: Time To Get Strong and Defy Gravity (http://www.abcbodybuilding.com/forums/showthread.php?t=92922)

WorkoutMchne 11-06-2009 12:59 PM

Machine-Like: Time To Get Strong and Defy Gravity
 
Hi everyone, my name is Mike Zourdos and I just joined the site. I am a 24 year old Ph.D. student in Exercise Physiology at Florida St. University. I have been lifting forever now and am a competitive powerlifter.

For the past few years I have been running marathons and competing in powerlifting (this is awesome and awful all at the same time) and after my 5th marathon decided it was time to become incredibly strong.

Before FSU I was the Strength and Conditioning Coach at Salisbury University in MD. and played soccer at Marietta College in Ohio. That is my training background. Now I'm planning on traveling to MD. in Dec. for a USAPL meet in hopes to qualify for nationals, I would like to track my journal here for my quest to get strong. have had the honor of lifting with President Wilson and designing programs with him, with that said I use a non-linear program, in which I lift 5 days a week. I just started a 6-week cycle on Tuesday, I'll start the first two days here. I am 5'6'', 172lbs, just came up from 158 and working my way toward 181. Thanks everyone and please any input is always appreciated, the atmosphere here seems great.

Here is an old lifting video of myself: http://www.youtube.com/watch?v=TODPrDJB94s

WorkoutMchne 11-06-2009 01:02 PM

Competition Cycle Day #1, 11-3-09: Heavy Deadlift
Deadlift
370X6(82%)
390X4(87%)
415X3(92.5%)
Good Mornings
165X10
185X8
205X6
Pullups
4X10 BW
Bent Over Rows
3X10 w/135
Good way to start of, 415 for 3 was a PR.

WorkoutMchne 11-06-2009 01:05 PM

Comp. Cycle Day #2, 11-5-09: Hypertrophy Bench
Bench
210(70%)X12
200X10
200X10
205X10
Incline Bench
3X10 w/ 185
Dips
2X25 w/BW
2X15 w/1Plate
Solid bench workout, 210X12 was a PR, today (11-6-09) is hypertrophy squat

Commander 11-06-2009 05:18 PM

Prez must have mentioned you before, because I remember checking out your website. You are an amazing athlete, I will enjoy following your journal.

Good luck at the USAPL qualifier!

WorkoutMchne 11-07-2009 06:41 AM

Thanks Commander, I appreciate the support.
Comp Cycle Day #3, 11-6-09: Hypertrophy Squat
Squat
315(80%)X13
300X10
300X10
Occlusion Squats
1X20 w/135
Front Squats
2X10 w/185
Chin-Ups
2X10 w/ Body Wt.
Another Good day and a PR on squat with 315. Off on Saturday the 7th, and Military Press on Sunday.

Growth In Motion 11-07-2009 08:49 AM

Insane vids man. Just checked out your 225 x 52 squats vid. I'll be following your journal

WorkoutMchne 11-07-2009 01:12 PM

Thanks for the support Growth.

WorkoutMchne 11-08-2009 05:52 PM

Comp. Cycle Day #4, 11-8-09: Hypertrophy Military (I used seated military, it gives more transfer to the bench due to specificity).
Military
145(70%)X12
135X10
135X10
135X10
Close Grip Bench
175X11
175X10
175X10
Dips
BWX25
PlateX15
Solid lift, not bad seeing as I have the flu with a fever at 100, but who cares when it's time to get strong. Deadlift tomorrow up to 95%.

Gregsimo 11-08-2009 06:32 PM

you are very strong for 172, i know guys at 210 lean who arent lifting as much. I'll be following this journal. good luck getting to 181lbs.
Do you utilise power workouts inbetween hypertrophy and strength days?

WorkoutMchne 11-09-2009 01:36 AM

Thanks Gregsimo. I do use dynamic days, bench and squat have their own dynamic days. I do DE deadlift after my hypertrophy and heavy squats. I only deadlift once a week and don't do traditional hypertrophy on deadlift because it doesn't much of an adaptation for strength. My program looks like this.

1. Deadlift
2. OFF
3. Hypertrophy Bench
4. Hypertrophy Squat (DE Deadlift at the end)
5. OFF
6. Hypertrophy Military
7. Deadlift
8. DE Bench
9. DE Squat
10.OFF
11. Heavy Bench
12. Heavy Squat (DE Deadlift at the end)
13. OFF
14. Heavy Military

Then repeat, I also use periodization within days and have developed rep scheme based on percentages with this. After I go through this cycle 3 times (6 weeks) I increase my max based on my max formula and start again.
Video From Friday's Squat:
http://www.youtube.com/watch?v=R-e93cK6Rf0


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