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Zcol's log

You just re-brace and tighten when you take that breath.
 
Ill start working on it with my lighter sets
 
Bench 3's week
Bench press
Bar * alot, messing around with my grip width
110 *5
135 *5
165 *3
220 *3
230 *3
245 *8 pr
Superset with face pulls
220 *5 /12
220 *5 /12
220 *5 /12

Close grip bench / face pulls
135 *8 /12
135 *8 /15

And thats all, not a ton of time today and im gonna be pulling wire all day tomorrow so I figured id save my back for that
 
Nice job on the PR man
 
Squats 3s week

Squat
Bw *15
140 *5
210 *5
245 *3
275 *3
290 *3
310 *3

Entire body felt tight and sore this morning, no idea why but it just wasnt working out today so I did the minimum and left. So lets see what next week has in store for me
 
Some days getting in and out is the best plan. Better than nothing and as long as it's not the norm it can have its own benefits. Nice benching!
 
Thanks, I guess with the huge bench pr I was due for being a little worn out
 
Got up early today and hit some core work and alot of stretching
 
Ohp 5s week

Ohp/ band rear delt flies
Bar *10
70 *5 /10
90 *5 /10
105 *3 /10
135 *5 /10
140 *5 /10
150 *6
135 *5
135 *5

Incline bb bench / 25 lb. Weighted pull ups

135 *8 /5
155 *8 /5
175 *6 /5
135 *8 /5
135 *8 /5

Solid day focused on keeping my scaps pulled down and back during all presses and my shoulders didnt hurt leaving the gym today so id say that was progress... working on back width after work
 
Ohp day session #2

Lat pulldown
5 sets of 10 - 12 working up in weight

Reverse pull ups
5
3
3
3
2 + 3 regular pull ups

Lat stretchers
15
15
15

Alot of these sets were supersetted with tricep work for 15 -20 reps not any specific exercises just whatever machine was close
 
Deadlifts 5s week

Conv. Deadlift

135 *5
150 *5
180 *3
225 *5
240 *5
255 *5
255 *3
255 *3
255 *5
255 *3
255 *5

I was feeling pretty good on deadlifts today and wanted to pull a heavy single... but I stopped myself and just pulled til I ran out of time today... front squats and a few other things after work today
 
Good Lord that volume.
 
Yea I know man.. im thinking that all this volume at lower weights will help to build up any weak points I have and get them up to par by the time I get back to decent weights...

the one thing thats kind of weird is that the weights seem to feel lighter as I get to the end of my sessions even after all the volume
 
That is weird.
 
Deadlift day session #2

Front squats
115 *5
130 *5
155 *3
195 *5
205 *5
220 *5

Lying leg curl

3 sets of 10

That was a crap session felt extremely lethargic going in but went ahead and hit the numbers I was supposed to hit... core and calves in the morninf
 
Consistency is key to winning the race against yourself! Nice lifts brother.
 
Calves abs and biceps

Smith machine standing calf raise
135 *20
225 *12
295 *12
295 *12
225 *12

Seated calf raise

120 *12
Begin a huggggeeee set
120 *12 begin drop set
85 *12
50 *12
50 *10 toes pointing out
50 *10 toes pointing in
50 *10 regular

Bird dogs
6 sets with a 25 sec. Hold on each side

Hammer curls
17.5 lbs * 30 reps each arm
30 lbs * 10 reps each arm
25 lbs * 10 reps each arm
Drop set
15 lbs * 15 reps each arm

Not a ton of work but did a little bit of stuff for a " rest day "

Benching tomorrow interested to see if my strength is on par with last week.. my bench has been very inconsistent lately
 
Bench press 5s week

Bar *10
110 *5
135 *5
165 *3
205 *5
220 *5
230 *7
Superset with 10 face pulls
205 *5
205 *5
205 *5

Incline db bench
70s *8
80s *6
60s *8

Pull ups
6
7
6
6

Used a different bench than I normally do and it felt off kinda pissed me off and the rest of my session wasnt very good... squats tomorrow squats are always good so im lookin forward to it
 
Alright had to get a new phone over the weekend so here's Friday
Squat 5s week
Squat
135 *5
170 *5
205 *3
225 *5
255 *5
290 *5
315 *1
345 *1
365 *1
385 *1
275 *3
225 *3
135 *5

Bodyweight hypers
10
10
12
12
10
 
Ohp 531 week

Ohp
70 *5
85 *5
105 *3
130 *5
145 *3
165 *3
165 *2
135 *8

Bodyweight pull ups
8
8
8
5
5
5
5
5

Bb incline bench
135 *8
155 *6
155 *6
175 *6
175 *6

Dumbbell side laterals

20s *8
20s *10
20s *10
 
Solid volume all around today got deadlifts tomorrow and hopefully i can get a decent video of my 1+ set
 
Yay video!

Nice work this weekend.
 
Deadlift 531 week

Deadlift
135*5
160*5
190*3
240*5
270*3
300*1
325*1
345* fail

300*1
Invalid Link Removed
 
325 *1
Invalid Link Removed
 
On the 345 fail I didn't even get it off the ground I just needed to man up and pull it but I was already imagining my back tearing apart so I stopped, everything felt achy going into today so I think im going to deload next week
 
Great work and not worth the risk on the 345 if it didn't wanna budge. Try to view everything post back issue as a new PR. If you stay patient and keep putting in all of the hard boring work you will only continue to improve, and confidence will continue to build. Nice job!
 
The key word is try.... Its rough looking at my top sets knowing it was an easy warm up several months ago, but its all coming back pretty quick just gotta stay in the gym and not get hurt
 
Pulls looked fast. I don't see any reason why the 345 would've failed.
 
Im certain there's just mental barrier im going to have to bust through the 300 and 325 its like I just stood up with the bar no slowing down at all... But for 345 it was already in my head that I was going to fail
 
Yeah, you gotta knock that **** off. I do it too.
 
365*1.... I hit the rack at the bottom and this was the second single... Video didn't record the first one
Invalid Link Removed
 
275 *1
Invalid Link Removed
 
Squat and bench
Squats
140 *5
170*5
205*3
255*5
290*3
325*3
365*1
365*1

Bench
115*5
135*5
165*3
205*5
230*3
260*1
275*1
 
Yeah I had just missed a couple days due to work so I put bench and squats together
 
Nice job man.
 
Alright finally able to make it back in the gym, spent the holiday weekend in Louisiana in a city where the nearest gym is over an hour away... Luckily this fell on a deload week

Ohp deload
Seated db ohp
Waiting on the rack
20s *10
35s *10

Standing ohp
115*5
115*5
115*5

Triceps pushdowns as w/ pullups
20/5
18/5
15/5

Face pulls
3 sets of 15 reps

Deadlifts tomorrow, I should have a little more time tomorrow so ill actually follow the deload 531 lays out
 
Deadlift <strikethrough/>deload! Get it!
 
Deadlift deload

135*5
160*5
190*5

Hanging leg raises
4 sets of 10 reps

Bird dogs
3 sets of 10 seconds each side

Bw glute bridges
3 sets of 10 w/ a 3 sec hold at the top of each rep

Face pulls
4 sets of 12

Pull ups
15 reps various grips

Lots of quad and hamstring stretching....
I think I need to go back and read about deloads in 531 I think my online calculator left some stuff out, all it showed for today was the 3 deadlift sets and abs
 
Deload bench press
Bench
Bar*15
110*5
135*5
165*5

Bw pull ups slightly wider than shoulder width grip
10
10
6

Chest supported machine row
10
10
12

Ready for the deload to be over this is so boring haha
 
Deloads do suck, Which is why I always accidentally screw them up and hit PRs.
 
Deadlift 3's week
135*5
165*5
195*3
230*3
260*3
295*3
1 min rest
295*3
1 min rest
295*5

Leg press 30 second rest
290*10
290*10
290*10
290*10
290*20

I hit multiple sets instead of an amrap to get the same amount of volume but cleaner reps... Everything felt good today deads felt light-ish no grinding for reps or anything... And legpress with short rest destroyed my quads, the pump was painful driving to work
 
Hyde said:
It's all coming back, isn't it?
Click to expand...

Quickly... Just have to remember to not push too hard and hurt myself again... Which im doing much better with that this time around... I think 531 is helping alot with that, just add 10lbs every cycle and slowly but surely ill get to where I want to be
 
Ohp 3s week

Ohp
Bar *10
70*5
90*5
105*3
125*3
140*3
160*3
140*5
140*5
140*4

Pull ups
10
8
7
5
5

Schedule is messed up this ween but ill still get all my lifts in, ohp felt heavy this morning, I know ohp is slow progress but it feels like ive been stuck near the same weights forever ill stick it out a couple more cycles with 351 but I feel like I need to change something for ohp
 
Let me know what helps with the OHP, because in stuck too. Slow moving, at least. I'm having fun with the Klokovs though.
 
Not much time for squats today and I never got comfortable with my form this morning

140*5
175*5
210*3
245*3
280*3
315*3
315*3

Crap day, moving on.
 
It happens. It'll be better next time.
 
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