Zcol's log

Deadlift 3s
Conv. Deadlift
135 *5
140 *5
175 *3
220 *3
235 *3
250 *5

Good session everything moved quick and easy, no pain at all... ill be back after work to do legs
 
Session #2
front squat 3s 531 programming
105 *5
130 *5
160 *3
210 *3
225 *3
235 *3
Good session taking these reallyyy deep with a slightly wider than shoulder width stance
 
Core work / off day
Benching tomorrow
 
Benchpress 3s week
Bench press
Bar *10
110 *5
135 *5
160 *3
210 *3 +12 Face pulls
230 *3 +12 face pulls
240 *5 +12 face pulls
No rest
205 *5 +12 Face pulls
135 *12 + 12 face pulls

Pull ups/ incline db bench ss
no rest
Pull ups * 6
50s *12
pull ups *6
60s *10
pull ups *6
70s *8

and im beat... the upper lat doms is ridiculous from my pm workout on monday i thought my bench would suffer but i think i did ok... more back work this afternoon
 
Squat 3s
Squat
Air.squats *12 *2
135 *5
165 *5
200 *3
265 *3
285 *3
300 *3

lying leg curl/ low back ext. SS
10/12
10/10
15/10

Really not into it this morning, this week has worn me out outside of the gym... but thatll all be over this week, looking forward to next week already
 
Same here. Let's get this week over with. Lol
 
I think adding the 2 a days this week wasnt a good idea with all the stuff on my plate this week but im hoping it wont be as hard on my next week
 
Ohp 5s week
Ohp
bar *15
70 *5
85 *5
105 *3
130 *5
140 *5
145 *10
115 *5
115 *5

incline bb bench / weighted pull up supersets
135 *10
Bw +25 *5
135 *10
bw +25 *5
135 *10
bw +25 *5
135 *10
bw *5

db side lateral / bent over db lateral superset
Hard squeeze at the top, slow eccentric
20 *10/20 *10
20 *10/20 *10
20 *10/20 *8

Lat pull down partials
hard squeeze slow eccentric
5 Sets of 12 reps

lat stretchers
3 Sets of 12 reps

Combined my am and pm session had a great pump going but i was completely worn out by the end of this
 
Deadlift 5's
conventional deadlift
135 *5
135 *5
165 *3
210 *5
220 *5
235 *8

Narrow stance leg press
Less than 1 min rest
6 Plates *5 sets of 15 reps

Great session legs were jello after leg press, have front squats, leg curls, and abs lined up for after work today
 
Still no pain?
 
No pain , things are still going good man
 
Great to hear.
 
Session #2
front squat
Bar *8
105 *5
135 *5
165 *3
190 *5
215 *3
135 *8
135 *8
135 *8

seated leg curl / leg extension superset
12/12
12/12
12/12
12/12

I can feel some serious doms coming tomorrow, was supposed to keep moving up in weight in fronts but my back was really fatigued so i backed off, no pain just felt like my lower back was working too hard
 
Bench
Bar *12
110 *5
135*5
160*3
200*5
215*5
230*5
230*2
230*2
230*2

Last couple days were screwed up I had to work a weird shift and worked from 3pm to 5 am yesterday, but the work I was doing I got a heck of a workout in so itll be alright... back at it on monday for ohp
 
I wouldn't stop doing the core work, especially considering you can do it at home before or after a meal just as well as at the gym.
 
I actually seem to do my core work sporadically anyways... birdogs seem to be a commercial break favorite
 
Ohp 531 week
Ohp
Bar *12
70 *5
80*5
105 *3
130 *5
145 *3
160 *6
135 *5

Incline bb bench / pullups superset
135 *10 / 12
135 *10 /8
135 *10 /8
135 *10 /8
135 *10 /8

Good session although feeling sluggish like a typical monday
More back work coming this afternoon if I dont have to work over
 
Session #2 on ohp day
Lat pull downs
Warm up set of 15
Work sets working up in weight til almost failure

12
12
12
10
10
8+4

Bent over db raise
15's *12
25'S * 10
25s *10
25s *10

Lat stretchers
Working up in weight each set
20
12
12
10
 
Deadlift 531 week
Deadlift
135 *5
135 *5
165 *3
210 *5
235 *3
265 *10
205 *10
205 *2

Bodyweight hypers
1 set long stretch at the bottom dont know how many reps
 
Front squats and leg press coming after work
 
The 265 *10 felt better than deadlifts have in a long time it almost didnt even feel like I was using my lower back at all, and im being very carefull with the fronts as it was actually somewhat of a variation of a front squat that hurt my back this last time
 
Deadlift day session #2
Front squat
Bar *8
105 *5
135 *5
155 *3
185 *5
215 *3
230 *3

Leg press
4 plates *15
6 plates *15
8 plates *10
10 plates *6

And thats all.. rest/ core day tomorrow I can already feel some soreness setting in from this morning my legs are gonna HURT tomorrow
 
Two deadlift sessions? Dam
 
Haha well I didnt deadlift twice... although ive been thinking about it...maybe something like heavy conventional am and then lower intensity higher volume pm... but not right now, im still bringing my back up to speed
 
zcol94 said:
Haha well I didnt deadlift twice... although ive been thinking about it...maybe something like heave conventional am and then lower intensity higher volume pm... but not right now, im still bringing my back up to speed
Click to expand...

Ah, I passed over the front squat words. Just saw the numbers after deadlift day.
 
Core + some other stuff day

Bird dog / plank / side plank
3 rounds of 20- 30 second holds at each position

Hanging leg raises
3 sets of 10 reps

Weighted crunches
20 lb dumbbell
3 sets of 10 reps

Dumbbell side bends
50 lb * 12 reps per side
60 lb * 12 reps per side
70 lb * 12 reps per side

Dumbbell curl drop sets
40 lbs * 8 per arm drop
30 lbs * 8 per arm drop
20 lbs * 8 per arm drop
12.5 lbs * 10 per arm

New set
30 lbs *8 per arm drop
20 lbs *8 per arm drop
12.5 lbs *10 per arm

Seated hammer curl
20 lb dumbbell
3 sets of 10 reps

Seated calf raises
50 total reps rest-pause style
 
Bench press 531 week + a bit of back work

Bench press-
110 *5
135 *5
160 *3
200 *5
230 *3
255 *4
Rest 20 sec
255 *1
Rest 20 sec
255 *1

Down sets + face pulls superset
225 *5/ 15 reps
225 *5/ 12 reps
225 *5/ 12 reps
135 *5 pause 2 sec half way up/ 12 reps
135 *8 / 12 reps

Incline db bench / pull ups superset... little to no rest between sets

55s *10/ 8 pull ups
55s *10/ 8 pull ups
55s *10/ 8 pull ups
55s *10/ 8 pull ups

High pulley cable crossovers / tricep stuff superset

10/ 10 dips ( didnt feel good in my shoulders )
10/ 15 tricep push downs
10/ 12 tricep push downs

Pendlay row-
Took a deep breath to get a belly full of air between every rep
135 *6
155 *6
175 *6
195 *6

T bar row

90*2
45*12

I was completely gassed the t bar rows felt like wasted effort, but the rest of the workout went great I was surprised how well my back held up to the pendlay rows... 315 for an amrap set tomorrow hopefully my back is feeling good and I can bang out 10+
 
You'll get 11!

Nice work man.
 
Im hoping for something like that, I know the strength is there just gotta get past my back
 
Squat 531 week

135 *5
160 *5
200 *3
250 *5
285 *3
315 *11 ( I hit 6 reracked and adjusted my set up then hit 5 more... im calling it 11 )

Down sets
250 *5
250 *5
250 *5

Lying leg curl
62.5 *10
75 *10
75 *15

Out of time, squats went really well... I really could have hit more but i was starting to lean to far forward and felt my back was at risk but 11 is damn good for a 1+ set
Pm session will be some leg press and rdls
 
Sounds like 11 to me. Nice job!
 
Squat day session 2

Leg press
2 plates *20
4 plates *15
6 plates *15
8 plates *15
8 plates *15

Rdl
135 *8
185 *6
235 *6
235 *6

Im slowing gaining more and more confidence in my back im still going to be cautious though... 2 days off then back at It on monday
 
Ohp 3s week

Ohp-
Bar *12
70 *5
90 *5
105 *3
140 *3
150 *3
160 *6 pr?
135 *5
135 *5

Pull ups ( chest to bar no swinging)
Bw *6
Bw *8
Bw *6
Bw *6
Bw *6
Bw *5

Didnt wake to my alarm this morning so I got a quick session in after work... on a side note I picked up some now brand lecithin granules at the grocery store taking 3 tbsp a day guess ill see what the hype is all about... deadlift in the morning
 
Huge OHP, Pr or not.
 
I just went back through my log to see and it tied a pr
 
Deadlift 3s week

Deadlift
135 *5
150 *5
180 *3
240 *3
255 *3
270 *3
270 *3
270 *3
285 *3

Leg press
6 plates *12
6 plates *12
6 plates *12
6 plates *12
6 plates *20

Awesome day of deadlifts repeated my top set a couple times and still felt good so I moved up the weight was thinking about going up more but realized I had probably done too much already.... front squats and core work later today
 
You are getting stronger Z! Strong lifts all around!
 
kenpoengineer said:
You are getting stronger Z! Strong lifts all around!
Click to expand...

Thanks kenpo
Gettin closer to where I want to be just have to stay injury free, which I think the slower progression of 531 is going to help with
 
Deadlift day session 2

Front squat
105 *5
130 *5
155 *3
205 *3
220 *3
Add belt
230 *3 ( throw the belt on the ground before my head blows up) +3
230 *3

Leg ext / leg curl superset
No rest at all
3 sets of 10 reps each
 
Before your was blows up? Too tight?
 
Im guessing the belt was too tight but its part of why I do everything besides singles beltless, when I put a belt on after about three reps the pressure in my head gets ridiculous and i usually get pretty dizzy when I set the weights down
 
zcol94 said:
Im guessing the belt was too tight but its part of why I do everything besides singles beltless, when I put a belt on after about three reps the pressure in my head gets ridiculous and i usually get pretty dizzy when I set the weights down
Click to expand...

Do you take a new breath in between each rep?
 
Depending on the weight usually every 2 reps, and i never fully let the air out... probably part of the issue
 
I'd reset air each time. I'd hate to see you back out with a bar on your back/shoulders
 
Haha yea id like to avoid that too,
 
zcol94 said:
Haha yea id like to avoid that too,
Click to expand...

I actually had this discussion with a guy at the gym today; he's a beginner and on about month 6 of Starting Strength and he was saying he only breathes every other rep and I pretty much told him if he's trying to increase his 1RM on squat he needs to perform every rep the same - and he ends up divebombing every other rep due to o2 running out. Not safest or optimal - you'll get used to the bar being on you a few more seconds in just a few weeks.

Just tried to push my 6 rep OHP sets back up to 160 today (after taking 3 months off any real OHP for competition) - only hit it for 3x5 after 135x8. It's been 6 weeks now at least and still not back to where I was, and 160 feels pretty friggin' heavy lol
 
I did a couple warmup sets this week with a breath every 2-3 reps, and I remember my face turning bright red at only 135 and 195#.
 
Ill try to concentrate on taking my breath every rep, im just worried about losing tightness in my core, but I guess thats something ill get used to too
 
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