Zcol's log

I'll really see what they can do on Friday with my 1+ set on squats, I may hit a few jokers afterwards too depending on time
 
Cycle 1 week 3 day 3
Bench 1+

Bench
Work up
185*5
210*3
235*1+ (5)
245*1

Db row ( split stance)
70*12
80*12
90*8

Pull up/ dip superset
6/12
6/12
5/12

Face pulls
3 sets of 15 reps

Bench went awesome not an all time PR or anything but that was more than I've benched in a pretty good while, and it felt smooth, the fatigue single at 245 was easy, looks like 531 is working. Pull ups were crap but I think that was due to the Db rows, my upper Lat was nearly cramping after that final set definitely some good Lat activation on those rows.
Squats in the am, amrap with 325 looking forward to it
 
Cycle 1 week 3 day 4
Squat 1+

Squats
Work up
255*5
285*3
320*1+(6)
345*1

Rdl
135*12
185*12
185*8

Felt tired going into this session, worked 13 hours in the rain yesterday and got to bed kinda late but it was still a good squat day, had a couple reps in the tank but the safety bars were missing from the rack today so I wasn't going to push too much... New cycle starting tomorrow moving training Max's up and repeating this programming.. after this 3 week cycle I switch to a 1+ set with my tm after the regular work every day... That'll be interesting
 
Cycle 2 week 1 day 1
Ohp 3s

Ohp
Work up
115*3
130*3
145*3+(5)

Incline bench
135*8
155*8
155*8
155*8

Pull up/dips superset
8/8
8/8
6/8
6/8

Db curl/ rear delt Db fly
25* 12/ 30*8
30*12/8
20*12/12

Ate a ton of Mexican food last night which made bracing my core a little difficult this am lol, ohp strength suffered a little due to that but it was still an OK day, deadlifts tomorrow
 
At least it wasn't squat or deadlift day
 
Hyde said:
Did you have to change your shorts mid session??
Click to expand...
Haha no, but had I braced like I usually would then that could have been a reality
 
Cycle 2 week 1 day 2
Deadlift 3s

Sumo Deadlift
Work up
250*3
285*3
320*3+(6)
355*1

Leg press
470*8
560*6
610*5 start drop sets
560*5
470*5
380*8
290*10

Goodmornings
135*6
185*4

Core work


Deadlifts are moving smoothly 355 could have been an easy 4-5 rep set I'm unsure of where my 1rm might be right now but this is the best I've ever felt doing multiple rep sets which has always been a weakness for me, squat rack was taken so I subbed in leg press. Attempted Goodmornings but they just feel awkward the bar tries to roll around everywhere and it just doesn't feel right, but I'll keep messing with them and try to get them figured out... Thinking I may use tomorrow for some bicep and calves work, I don't do much of that at all
 
Cycle 2 week 1 day 3
Weight- 182
Bench 3s

Bench
Work up
175*3
200*3
225*3+ (7)

Split stance Db row
70*12
80*10
90*8
90*8

Pull up/dip superset
5/12
5/12
5/12
6/12

Rope triceps extensions
2*20

Smith machine calf raise
2*20

Bench seems to be getting stronger, couldn't get comfortable with my set up this am though, IDK what the deal was it just felt uneven, these heavy Db rows are killing my pull up strength but the rows feel great for my upper back/lats... My belt finally showed up from elite fts (13mm single prong) so tomorrow's squat will be my first time ever squatting with a real belt
 
Cycle 2 week 1 day 4
Weight 178
Squat 3s

Squat
Work up
245*3
Loose belt
280*3
Tight belt
315*3+(9)

Rdl
185*8
205*8
215*8
235*8

Lying leg curl
3 sets of 8

Db delt raise
5 sets of 10

Abs
Ab wheel 2*10
Hanging leg raises 2*10

Belt felt alot better than I thought it would, but when I pulled it tight I didn't think I was gonna get it off after my set... 13 mm of brand new leather doesn't want to bend very well... Over all solid day 315*9 is getting pretty close to an all time PR... I hit 315*12 with a 435 squat @9 so hopefully Im pretty close to that right now
 
Close to 200
Went back through my log I was hovering between 200 and 205, if my strength is close to where I was then that's pretty good considering I'm weighing ~25 lbs less, crazy to think where I could get my squat to when I'm around 200 again
 
Cycle 2 week 2 day 1
Weight 186
Ohp 5s

Ohp ( hang clean into position)
Work up
105*5
120*5
140*5+(7)

Incline Db press
60*12
70*8
70*5
50*12

Pull-up/dip superset
Bw*12/12
Bw+35*6/8
Bw+35*4/6
Drop weight bw*3/3
Bw*10/10

Db curl/ rear delt fly superset
20*10/12
20*10/12
20*10/12

Single arm triceps ext./ Ez bar cable curl/ face pull giant set

Weights are different for each so I'm listing reps only

20/10/12
20/10/12
12/10/12

Smith machine calves raise
135*12
185*12
30 sec stretch each leg *2

Today was an intense session, yesterday was a cheat/refeed day hence the 9 lb increase from friday... Pump was awesome veins in my front delts are really starting to pop, ohp is slowly getting stronger, it's never been a great lift for me but I'm just pushing it to increase my bench so hopefully that's working out.
Deadlifts tomorrow
 
Cycle 2 week 2 day 2
Weight 184
Deadlift 5s

Sumo Deadlift
Work up
235*5
270*5
305*5

Front squat
135*8
165*8
165*8
185*8

Ab wheel
2*12

Hanging leg raise
2*8

New belt felt great for deads but there's no way I could use it for conventional deadlifts, I would never be able to get into position. Feeling strong, looking forward to 1s week thinking about pulling a few jokers, headed into a deload after this cycle so I'll have plenty of time to recover
 
Cycle 2 week 2 day 3
Weight 181.5
Bench 5's

Bench
Work up
165*5
190*5
215*5
Fsl cgbp
165*12

Split stance Db row
70*12
80*12
90*8
90*8

Pull up/dip superset
5/12
6/12
6/12
6/12

Face pulls
3 sets of 15

Some curls
Some Db laterals

Pretty good bench day weights all felt light, going to incorporate first set last with a close grip to bring my triceps up. Squats tomorrow, possible joker sets depending on how I feel
 
Cycle 2 week 2 day 4
Weight 178
Squat 5s

Squat
135*5
185*5
225*5
260*5
295*5

And that's it, had a horrible headache and just couldn't fight through it, hit prescribed reps on squats going to try and get assistance work in tonight. 1+ sets next week trying to set some PRs
 
I had to bag all my squat assistance after squatting and beltsquat today - I will have to do lats and traps and abs tomorrow. Some days squat just wipes me.
 
Hyde said:
I had to bag all my squat assistance after squatting and beltsquat today - I will have to do lats and traps and abs tomorrow. Some days squat just wipes me.
Click to expand...
I felt this way after deads today, I finished all my planned work but I just felt useless
 
Annihilated arms last night which is something I haven't done in a long long LONG time, it felt pretty good, don't remember all the weights but I hit 16 sets of triceps work sets and 12 sets of bicep work sets arms are already sore
 
Cycle 2 week 3 day 2
Deadlift 1s
Weight 183.5

Sumo Deadlift
Work up
270*5
305*3
340*1+(9) all time PR
Est 1rm- 441.89
365*1

Front squat
135*8
165*8
185*8
185*8

Bw hypers
8
8

3 rounds of abs

12 Ab wheel
8 hanging leg raises

All time Deadlift PR, previous PR was 315*10 which was an on cycle number, that felt pretty awesome, missed ohp yesterday but I'll be making it up after squats Friday, tomorrow is an off day but I might go in and hit some calves/traps/cardio
 
Cycle 2 week 3 off day
Weight- 180

Incline treadmill liss
15 min

Jump rope/ hanging leg raise
1 min + 8 reps
30-45 sec rest
Repeated for 5 rounds

Bike liss
12 minutes


Was going to hit traps/ calves today but my entire upper back was hammered by deadlifts yesterday and I think I hit my calves pretty well with the jump rope, bench tomorrow.

On a side note I think I'm going to do my first meet in June it's only about 2 hours from me and that gives me time for one more cycle of 531 and then I can get into a 12 week pre meet block
 
Cycle 2 week 3 day 3
Weight- 179
Bench 1's

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

Split stance Db row
60*12
80*8
80*8
80*8

Pullups/dips/face pulls

6/10/15
6/12/15
6/12/12
6/12/12

Just under 50 minutes in the gym, bench is frustrating all my other lifts are shooting up but bench is slowwww. I guess its just a body weight thing though, the only time I've ever gone over 315 I was on cycle and weighing >200
 
Hyde said:
Nice PR and sessions! Go do it! Maybe even rope a gym buddy into going with if your gal can't come.
Click to expand...
I haven't signed up yet, but I will in the next couple weeks... And she's going, she already requested off from work, the meet is in Austin TX which is a pretty cool area so we're gonna find some stuff to do after the meet
 
Cycle 2 week 3 day 4
Weight- 177
Squat 1's

Squat
Work up
260*5
295*3
330*1+(8)
355*1

Rdl
135*10
175*8
205*8
230*8

Lying leg curl
3 sets of 8
Bottom half reps to failure on final set

Solid squat day, belt was a little loose on my 1+ set , I adjusted it before the single and the weight felt alot more stable, going to hit my ohp tomorrow my triceps are fatigued from yesterday and I didn't want to short change my 1's week right before a deload
 
Steadily killing it in here Z.
 
Cycle 2 week 3 day 1
Weight 176
Ohp 1's

Ohp
Work up
120*5
140*3
155*1+(4)

Incline bb bench
135*8
135*8
155*6
Drop
135*6

Pull up/ dips
12/12
10/12
8/10
6/10

Rear delt Db raise/seated Db curl
30*8/8
30*8/8
30*8/17.5*12

In and out pretty quick, just realized that I bumped my pressing weights too much from cycle 1 to cycle 2, I moved my tm up 10 lbs on all lifts instead of upper-5 lower-10
Oh well, I still hit my reps so no big deal... Started my carb up post workout, 300 grams of carbs so far
 
Cycle 2 deload
Ohp

Seated Db press
35*8
45*8
55*8
45*8

Db rear delt raise
30*8
30*8
35*8
35*8

Db side lateral
20* 5*10

Missed the gym in the am so I made it up at my apartment, no barbell or squat rack
 
Cycle 2 deload
Weight 179.5
Deadlift

Work up
235*5
270*5
305*5

No accessory work besides abs, might someone cardio tomorrow.. I'll see how I feel when I wake up
 
Hyde said:
Don't push ohp too fast. It doesn't work.

And my bench always needs body weight the most, honestly
Click to expand...
Yea, when I try to raise the weight too quickly I just end up using terrible form
 
Squats from Friday

Worked up with triples to 320
Then singles
345*1
375*1
395*1

395 moved quick but I was getting close to a Max effort squat which I didn't want on a deload, I was just getting bored with the deload week and want to move some heavy weight. Ohp session coming up in a couple hours
 
You suck at deloading. If you didn't need it you should have just started another wave, not wasted the week not shedding fatigue. Just saying.
 
Hyde said:
You suck at deloading. If you didn't need it you should have just started another wave, not wasted the week not shedding fatigue. Just saying.
Click to expand...
Yes, I suck at deloading/ sticking to a plan. And your right I should have waited til this week and hit jokers after my work sets, but I don't think I did too much damage, I feel fresh this week. 395 was something like an 8 rpe and I kept the volume/ intensity low for the week
 
Cycle 3 week 1 day 1

Ohp 3s

Ohp
Work up
115*3
130*3
145*3+(6)

Incline Db bench
60*12
70*8
70*6 drop
55*4

Pull up/dip superset
10/10
8/10
8/10

Db side lateral/ rear delt Db raise
20*10/10
20*10/10

20*10 drop 10*10 (side lateral)

30*8 drop 20*8 drop 10*10 (rear delt)

Held back on raising my ohp training Max, this felt more like I think a 3s day is supposed to move, going to hold back my bench as well
 
Cycle 3 week 1 day 2
Weight 185
Deadlift 3s

Sumo Deadlift
Work up
260*3
295*3
330*3+(6)
Joker sets
375*1
405*1

Front squat
185*8
205*8
225*6

405 felt slow but I should have got it on my phone, deads always feel slow once they start getting heavy. Ran out of time with the extra sets on deadlifts so I'll hit my core work tomorrow on my "off day"
 
"Off day"
Abs -
Dead bugs
Bird dogs
Reverse crunches
Push up position plank moving a Db side to side
3 sets of each of those

Biceps
Bb curl-
45*8
65*8
85*8
105*6

Db hammer curl
30*8
40*8
30*8 drop 17.5*10+ ISO hold~ 10 seconds

Not much but my core feels fatigued so I got something done today, bench tomorrow
 
Cycle 3 week 1 day 3
Weight 186
Bench 3s

Bench work up
175*3
200*3
225*3+(6)
250*1
Fsl close grip
175*12
175*8

Pull up/ dips
8/8
8/8
8/8
6/8

Cable Tri ext./ cable curl/ face pulls
3 rounds of 12 reps each
 
Cycle 3 week 1 day 4
Weight 188
Squat 3's

Squat
Work up
260*3
305*3
330*3
+ set with TM
355*1+(4)

RDL
135*8
185*9
225*8

Lying leg curl
3 sets of 8
Drop set on last set

Solid day, had more in me on the squats but hips were starting to rise so I called it there... Not sure if I explained this, but for this 6 week cycle on 1s and 3s week the book calls for an amrap set at my training max
 
Think about squeezing the floor with your toes and whole foot before decent, and when you come out of the hole think about driving your upper back into the bar and forcing your hips forward through as hard as possible. Keep that bar over your hips and you'll be set
 
Hyde said:
Think about squeezing the floor with your toes and whole foot before decent, and when you come out of the hole think about driving your upper back into the bar and forcing your hips forward through as hard as possible. Keep that bar over your hips and you'll be set
Click to expand...
I'll keep these cues in mind next time I squat
 
Cycle 3 week 2 day 1
Weight 190
Ohp 5s

Ohp
Work up
105*5
120*5
140*5

Cgbp
135*5
165*8
165*8
165*8

Barbell row w/ bench grip
135*8
135*8
135*8

Pullups/ dips
8/12
8/12
5/10
3/10

Everything moved pretty well, just 5s week with no amrap sets so it'll be a little boring but I'll get through it
 
Cycle 3 week 2 day 2
Weight 191
Deadlift 5s

Deadlift
Work up
240*5
275*5
315*5

Single leg leg press
90*12 each leg
90*12 each leg
180*8 each leg
230*4 each leg
Both legs
230*25

Lying leg curl/ leg extensions
12/12
12/12
12/12
No rest between sets

Core work


Deadlifts felt heavy as hell today, don't know why but atleast it's on 5s week. Supposed to be front squats after deadlifts, but the rack was taken for shrugs...., I plan on really pushing my front squats trying to get them closer to my back squat. Rest tomorrow
 
"Rest" day

Pull up
1 rep
1 rep
Weighted pull up
35*3
Hanging leg raise
10
Seated calf raise
90*12
Weighted pull up
35*4
Hanging leg raise
10
Seated calf raise
90*12
Weighted pull up
35*5
Db side bend
50*12 per side
Weighted pull up
35*5
Db side bend
50*12 per side
Weighted pull up
35*5
Kneeling cable crunch
12 reps
Pull up
Bw*10
Kneeling cable crunch
12 reps
Neutral grip pull up
8 reps
Kneeling cable crunch
12 reps

Did the whole session only pausing to drink water, weighted pull ups may be staying on "rest" days doesn't feel like it wears on me very much and hopefully it will help me get to my goal of 20+ strict bw pull ups
 
Cycle 3 week 2 day 3
Bw 183
Bench 5s

Bench
Work up
165*5
190*5
215*5(all reps paused)

Ohp fsl
105* 3 sets of 8

Db row/ slight incline bench superset
75*8/65*8
75*8/65*8
75*8/65*8

Pull up/ dip superset
8/12
8/10
7/12
3/8

I know it's a "light" day today but bench felt great today, I switched to a different bench than I typically use and I'm pretty sure that the last bench I was using was off level... Hopefully I feel the same next week for my amrap set, squats tomorrow
 
Rest day pm.
Warm up
Weighted pull ups
+45*5
+45*5
+45*5
+90*1
+0*12

Supersetted with weighted dips
+45*8
+70*8
+90*6
+90*6
+0*20

Nearly every set was a PR just because its never tried to go that heavy... Doing dips/ pull ups with >45 lbs felt pretty cool
 
Cycle3 week 2 day 4
Weight 182
Squat 5s

Squat
Work up
235*5
270*5
305*5

Conventional Deadlift
Work up
240*5
240*5
240*5

Leg curl/ leg extensions s/s
12/12
12/12
4-6-6/12

Gonna hit some core work tonight, went smooth today, but I'm looking forward to moving some weight next week with my amrap @TM sets
 
Cycle 3 week 2 arm day
Weight 181

Pull ups
4 sets of 6 @bw+45

Dips
4 sets of 6 @bw+90

Bb curl
45*12
65*8
85*8

Db curl
35*8
20*12

Overhead cable curl
2 sets of 12

Cable curl 21's
1 set

Skull crushers
75*4 sets of 8

Single arm triceps extension
3 sets of 12 each arm
 
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