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  1. zcol94

    Zcol's log

    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...
  2. zcol94

    Zcol's log

    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
  3. zcol94

    Zcol's log

    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
  4. zcol94

    Tr3st olympus labs.. anyone tried it?

    Yes, what do you want to know?
  5. zcol94

    Zcol's log

    Yea, when I try to raise the weight too quickly I just end up using terrible form
  6. zcol94

    Zcol's log

    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
  7. zcol94

    Zcol's log

    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
  8. zcol94

    Zcol's log

    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...
  9. zcol94

    Zcol's log

    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...
  10. zcol94

    Zcol's log

    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
  11. zcol94

    Any strong apetite suppressant?

    Eca, nothing beats it
  12. zcol94

    Zcol's log

    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...
  13. zcol94

    Any powerful stimulants or preworkouts available???

    My most recent has been mesomorph pretty good, went through 3 bottles of it... I opened up dust extreme a couple days ago... Dust extreme is the strongest I've had since og Jack3d
  14. zcol94

    Zcol's log

    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...
  15. zcol94

    good trap routines

    Hang cleans for sure, and a lift we did when learning to clean in HS, we called them power shrugs (IDK if that's what they're actually called) but it's the initial explosive part of a hang clean, it allows you to use a little more weight than actually getting the bar to your shoulders
  16. zcol94

    Zcol's log

    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...
  17. zcol94

    Zcol's log

    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
  18. zcol94

    Zcol's log

    I felt this way after deads today, I finished all my planned work but I just felt useless
  19. zcol94

    Q & A for ASSASS1NATE

    Subd for write up
  20. zcol94

    Zcol's log

    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
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