Zcol's log

[zcol94]

Cycle 3 week 3 day 1
Ohp 1s
Weight 193
Ohp
Work up
120*5
140*3
155*1+(3)

Cgbp
185*3 sets of 8 reps

Bb row
135* 3 sets of 8

Bw Pull up/dips
6/12
6/12
6/12

Left shoulder felt like crap, tried everything I could but I couldn't get it to loosen up, hit my reps deadlifts tomorrow 1+ set @ 365

 

[zcol94]

Cycle 3 week 3 day 2
Weight 191
Deadlift 1s

Deadlift
Work up
275*5
315*3
350*1
365*1+(3)

Leg press
380*8
470*8
530*6

Front squat
135*5
185*5
225*4
245*3
265*3

Deadlifts felt like crap but the program says my amrap at my TM should be between 1-4 reps, and I hit that

 

[zcol94]

Cycle 3 week 3 day 3
Weight 190
Bench 1s

Bench
Work up
190*5
215*3
240*1
250*1+(4)

Ohp
120*8
120*8
120*5

Db row
70* 3 sets of 8 reps

Felt great this am my single at 250 last cycle felt like my 3rd rep today, so that's progress squat tomorrow then a deload

 

[zcol94]

Cycle 3 week 3 day 4
Weight 187.5
Squat 1s

Squat
Work up
270*5
305*3
340*1
355*1+(4)

Not much time this morning so I'm going back in a couple hours to hit my accessory lifts, all my lifts are moving up steadily hopefully this can last a while longer

 

[zcol94]

Squat day pm session

Conventional Deadlift
Beltless, double overhand
Work up
275*5
275*5
275*5

Leg extension/leg curl
12/12
12/12
12/12

 

[zcol94]

Cycle 3 Week 3 extra day
Weighted pull ups
+25*8
+45*6
+45*6
+55*4+1+1
Drop weight belt*4

Weighted dips
+45*8
+90*6
+90*6
+115*6
Drop weight belt
Bw*10

Hiit
Rower- 5 rounds- 20 sec. on 40 sec. rest

 

[zcol94]

Deload week day 1
Weight-193
Ohp day

Seated Db ohp
Work up
50*6
60*6
70*6
70*7

Seated cable row v-handle
5 work sets 8-10 reps

Db side laterals
3 sets 8-12 reps

Hiit cardio
Rower- 5 rounds 30 on/ 40 off
Jump rope 3 rounds 1 min on/ 1 min off

 

[zcol94]

Deload week day 2
Weight - 191
Deadlift day

Front squat
135*5
175*5
205*3
235*1
275*1
205*3
205*5

Hiit cardio
Rower- 5 rounds 30 sec. on/ 40 sec. off

Avoiding the big lifts this week, after the deload, next week starts a 12 week meet prep training cycle

 

[zcol94]

Deload week "off day"
Weight- 184.5

Bw Pull ups/ dips
10/12
10/12
10/12

Seated leg extension/ lying leg curl
15/15
15/15

Just lightly hitting everything getting the blood flowing, looking forward to next week "bench" day tomorrow and probably some cardio after

 

[Hyde]

Just keep doing what you're doing and you will come in next week fresh and ready!

 

[zcol94]

Meet prep week 1 day 1
Weight 191

Ohp 3s
Work up
120*3
140*3
155*3+3 push press

Cgbp/ seated cable row superset
185*10/10
185*8/10
185*5/10
185*8/12
185*6/10

Front/side/rear delt raise giant set
15 lb Db for 3 sets of 10

Everything moved well today, like it should after a deload, Deadlift tomorrow

 

[zcol94]

Meet prep week 1 day 2
Weight 183.5
Squat 3s

Squat
Work up
260*3
295*3
330*3+(5)
365*1

No assistance work, been working digging/ running pipe in a trench all week... It's sunny and 80+ here in Houston, I'm beat.

 

[zcol94]

Meet prep week 1 day 3
Weight 184
Bench 3s

Bench
Work up
185*3
210*3
235*3+(6)
260*1

Weighted dips/ bw pull ups
Bw* 8/8
+45*8/ bw*8
+45*8/ bw*8
+45*8/ bw*5
Bw*12/ bw*5

Seated chest supported row machine
4 sets of 8

Front/ side/ rear delt raise giant set
17.5 lb Db 10/10/10 for 3 sets

I feel completely drained this week, but bench moved great today, going to try deadlifts tomorrow but my hands are tore up pretty bad from digging this week (no gloves) I'll see how it goes

 

[zcol94]

Meet prep week 1 day 4
Weight 193
Deadlift 3s

Deadlift
Work up
265*3
300*3
340*3+(7)
375*1

Front squat
135*8
155*8
185*6

Front squat/ hanging leg raises
205*3/10
205*3/10
205*3/10
205*3/8
205*3/8

Ab wheel kneeling on bosu ball
10
10
8

Cable crunch
8
8
8

340*7 might be a PR for reps hands still tore up but it didn't limit my grip so it's whatever, overall a pretty good day, got alot of work in

 

[zcol94]

Meet prep week 2 day 1
Weight 193.5
Ohp 5s
Ohp
Work up
115*5
130*5
145*5+ 6+(2 push press)
115*8

Cgbp
135*8
185*8
185*6
205*4
Drop 155*6
Drop 135*8

Seated cable row
6 work sets
10
10
10
10
8
8

Front/ side/ rear delt raise giant set
20 lb Db * 10/10/10 for 2 rounds
15 lb Db * 12/12/12 for 1 round

Rear delt Db raise
40 lb Db * 8 + 20 swings

 

[zcol94]

Meet prep week 2 day 2
Weight 192
Deadlift 5s

Deadlift
Work up
240*5
285*5
320*5

Woke up late today only had time for deadlifts, I'll get front squats and core work tomorrow morning on my "off" day

 

[zcol94]

Meet prep week 2 day 3
Weight 186.5
Bench press 5s

Bench
Work up
170*5
195*5
225*5

Weighted pull ups
+35*5
+35*5
+35*5
Bw*8
Bw*5
Bw*3

Weighted dips
+35*3
+70*8
+70*8
+70*8
+70*6
+70*5
Drop weight
Bw*5

Chest supported row
45*12
70*10
70*10

Side/front/rear delt raise giant set
3 rounds
17.5 lb Db * 10/10/10

Good day in the gym, pump was ridiculous today which is good on a such a boring week in the gym, squats tomorrow

 

[zcol94]

Meet prep week 2 day 4
Weight 185.5
Squat 5s

Squat
Work up
240*5
275*5
315*5

Conventional Deadlift
205*8
225*8
245*5
265*5

Cable crunch
5 sets of 10

Hanging leg raise/ Ab wheel on bosu ball
8/10
6/10

Solid day, back was fried on the deadlifts and abs were done by the time I finished the cable crunches arms tomorrow then I get to hit some amrap sets again next week

 

[Hyde]

Seems like your back has really gotten a lot stronger since you had troubles man

 

[zcol94]

I brought this up to a guy at work a couple days ago, I haven't felt any of the little sharp pains I used to get, when i pick something up wrong or miss a step, in a few months it seems like..... now it just needs to stay that way

 

[zcol94]

Arms day
Weight 183

Ez bar preacher curl
10
10
8
8
8

Skull crusher
8
8
8
8
8

Cable curl/ triceps extension superset
12/12
12/12
12/12

Overhead cable curl/ overhead triceps extension
12/12
12/12
12/12

 

[zcol94]

Meet prep week 3 day 1
Weight 191
Ohp 1's

Ohp
Work up
130*5
145*3
165*1+(3) + 2 push press

Cgbp
135*5
165*5
205*5
225*4
205*5
205*3
155*8

Seated cable row v-handle
5 sets of 10 reps

Side/front/rear delt Db raise
15 lb Db* 3 rounds of 10 reps each

Weights on ohp felt better than they have in a while, not sure if I did anything g different or if I'm just getting stronger.
1+ deadlifts in the A.M.

 

[zcol94]

Meet prep week 3 day 2
Weight 186.5
Deadlift 1's

Deadlift
Work up
285*5
320*3
360*1+ (3)
375*1 + 5 sec hold at the top

Front squat / hanging knee raise
135*5/8
185*5/8
185*5/8
185*5/8
185*5/6

Ab wheel on bosu ball
10
8
8

Cable crunches
6 ( too heavy )
12 ( too light )
8
8

Felt a little heavy this morning, way low on cals yesterday + fasted training is probably why though. traps/ calves/ cardio tomorrow

 

[zcol94]

Meet prep week 3 off day
Weight 185.5

Hiit 30 hard/ 40 easy
6 rounds on ergo rower

Barbell shrugs
135*10
185*8
185*8
185*8
185*8

Standing calf raises
135*12
185*10
185*10
185*10
185*10

Easy day, took everything real slow with long pauses at the top. Bench tomorrow

 

[zcol94]

Meet prep week 3 day 3
Weight 185
Bench 1s

Bench
Work up
195*5
225*3
250*1+(3)
260*1

Weighted dips
+90*5
+90*5
+90*6
+90*5
+90*6

Pull ups
+45*5
+45*5
Bw*8
Bw*12
Bw*10


Bench felt off today, couldn't get any drive through my feet, but still hit the minimum numbers so hopefully it's clicking a little better over the next several weeks. Still have some accessory work to do tonight, then squats tomorrow

 

[zcol94]

Accessories from last night

Incline Db bench
35*12
50*8
65*8
75*8
85*6

Chest supported row neutral grip

45*12
90*8
135*6 drop
90*6 drop
45*8

Db side laterals
30*6
10 sec rest
30*6
10 sec rest
30*6
10 sec rest
30*6
10 sec rest
15*6 drop
10*8

Rear delt Db fly
40*6
30*8
25*8

 

[zcol94]

Meet prep week 3 day 4
Weight 184
Squat 1s

Squat
Work up
275*5
315*3
350*1+(6)
365*1

Conventional Deadlift
135*5
205*5
275*5
325*3

From here on I never stopped to rest just walked from one station to the next

Conventional Deadlift / hanging leg raise
345*1/8
345*1/8
345*1/8

Conventional Deadlift/ cable crunch
345*1/12
345*1/12
365*1/12

Conventional Deadlift
275*3

This was an intense session, don't really know why I was just feeling it this morning. Good way to go out before a deload week

 

[zcol94]

Update from yesterday
Meet prep week 4 deload
Weight 188
Ohp deload

Ohp
Work up
115*5
130*5
145*5
Rest pause set
115*15, 4

Cgbp
185*8
185*8
185*6

Seated machine row
3 sets of 12

Front, side, rear delt raise
3 sets of 10 each w/ 20 lb Db

 

[Hyde]

Looks things are coming along pretty good for your training lately?

 

[zcol94]

Looks things are coming along pretty good for your training lately?

Everything is going so smooth, all my lifts are steadily rising and I'm slowly (very slowly) leaning up as well, don't know how long I'll be able to ride this out but I'm enjoying it while it lasts

 

[zcol94]

Meet prep week 4
Weight 187
Deadlift deload

Deadlifts
135*5
185*5
225*5
275*5
315*5
365*3
405*1
425*1

That's it, my plan was to work up til it felt heavy, and I was surprised how well 425 moved. 425 was heavy but it was no where close to a grind, held the lockout for ~3 seconds. Going to do the same for squats tomorrow work up to a decent single and call it a day.
Bench deload tonight

 

[zcol94]

Meet prep week 4 day 3
Weight 189
Bench deload

Bench
95*5
135*5
185*3
225*3
255*1
280*1
225*5

Pullups/ dips
Bw*8/8
Bw*8/8
Bw*8/8

Lots of face pulls

 

[zcol94]

Meet prep week 4 day 4
Weight 191
Squat deload

Worked up to a single at 405

That was tougher than I expected it to be, the next 2 phases of the prep will get me acclimated to heavier weights that I haven't touched in a while so hopefully that helps out some

 

[zcol94]

Yesterday's update
Meet prep week 5 day 1
Weight 195
Ohp 3s

Ohp
Work up
125*3
140*3
160*3+(4)

Cgbp
185*8
185*8
185*8

seated v handle cable row
3 sets of 12 reps

Lots of face pulls

My ohp sucks, but it actually felt pretty good yesterday, I cut it at 4 because the next rep would have taken a little bounce to get out of the bottom and I wanted to keep it strict deadlifts tomorrow and I'll have a 1+ set at 385, that will be by far the most I've ever tried to rep

 

[zcol94]

Meet prep week 5 day 2
Weight 187
Deadlift 3s

Deadlift
Work up
270*3
310*3
350*3
385*1+(2)

Front squat
185*5
205*5
225*5

Hanging leg raise
3 sets of 8

Cable crunches
3 sets of 8

Felt weak going into this session, really low cals yesterday and I couldn't fall asleep so I ended up with about 3 hours sleep. That's still a PR at 385 though so I'll call it a good day, bench tomorrow morning

 

[zcol94]

Meet prep week 5 day 3
Weight 184
Bench 3s

Bench
Work up
190*3
215*3
240*3
265*1+(3)

Pull up/ dip superset
Bw*8/8
Bw*8/10
Bw*8/12

Rear delt Db fly
20s* 10/12/20

Knocked it out, feeling sluggish this morning but was fine once I got started, bench moved well, still weak though.
Squats tomorrow

 

[zcol94]

Meet prep week 5 day 4
Weight 182
Squat 3s

Squat
Work up
265*3
300*3
340*3
375*1+(3)

45°hypers
Bw*10
+45*8
+45*10

Ab wheel
10
10
15

Cable crunch
8
6(too heavy)
10

Solid day abs feel wrecked, can't remember the last time my abs were sore so maybe I'll get a little of that tomorrow. Squats felt solid today, had a slightly more extensive warm up today so I'll keep that around for a while maybe it helped. Arm day tomorrow

 

[zcol94]

Meet prep week 7 day 1
Ohp 1's
Weight 190

Ohp
Work up
130*5
155*3
175*1+(2)
Misloaded the 3 and 1+ weight supposed to be 10 lbs lower on each

Cgbp
185*8
185*8
185*8

Chest supported t bar row
45*12
70*12
95*12

Bw pull ups
6 sets of 6 reps with a different grip for every set

 

[zcol94]

Last week was 5s week with no plus sets which is pretty boring so I didn't care to log it.
the meet is coming up pretty fast, I'm about to start my last cycle of 531 before the meet which is going to have a lot of heavy singles so this should be fun

 

[zcol94]

Meet prep week 7 day 2
Weight 189
Squat 1's

Squat
Work up
285*5
320*3
360*1
375*1+(3)

Conventional stance Deadlift
205*8
235*6
275*6

Ab work

Good day, no increase from my last +set at 375 2 weeks ago but I was beat up today had a rough day at work and probably a little dehydrated so hitting 3, under crap circumstances is an alright way to head into the peak for my squat

 

[zcol94]

Meet prep week 7 day 3
Bench 1's
Weight 190

Bench
Work up
200*5
230*3
255*1
265*1+ (1)

Pullups/ dips
6/8
6/10
10/15

Seated v handle rows
12
12
12

Bench sucked but I knew it would once I got started, my right arm is beat up from work this week, I've been drilling 2 inch holes through brick and concrete all week... Deadlifts will be Saturday am. 1+ set at 385

 

[zcol94]

Meet prep week 7 day 4
Weight 193
Deadlift 1s

Deadlift
Work up
290*5
330*3
370*1
385*1+(5) PR

Front squat/ abs circuit
No rest
185*3/8 hanging leg raises
185*3/12 cable crunches
205*3/ 8 hanging leg raise
205*3/ 8 cable crunches
225*3/8 hanging leg raises/ 8 cable crunches

Solid Deadlift day, had the strength to pull a couple more reps but my conditioning just wasn't there I was completely winded after those 5 reps

 

[zcol94]

Meet prep week 8 day 1
Weight 195
Ohp 5s

Ohp
Work up
115*5
135*5
150*5
Start superset w/ Db row
150*3/ 70*8
150*3/70*8
150*1/70*8

Cgbp
185*6
185*8
185*3 drop 135*8

Curls and tri extensions
Around 70-80 reps each

 

[zcol94]

Meet prep week 8 day 2
Weight 193
Squat 3s

Squat
Work up
270*3
310*3
350*3
385*1+(5) PR

conv. Deadlift
135*5
205*2
Back was really tight and I could feel a burning sensation in my lower back on the right side so I called it and hit a bunch of Ab work.

That PR set was huge maybe had another 2 reps in me but my back has been feeling off all day so I didn't want to push it too far

 

[zcol94]

Meet prep week 8 day 3
Weight 190.5
Bench 3s

Bench
Work up
190*3
220*3
245*3
275*1+(1)

Chest supported row
45*12
90*8
135*6 drop
90*6 drop
45*10

Pull up/ dip superset
6/10
6/10
8/15

Cable crossovers, guillotine press, lots of triceps just extra work didn't really pay attention to weight or sets just moved some weight

Bench almost feels like its getting weaker weekly, I'm thinking about taking next week off from pressing and hopefully that will give me a boost or something