Zcol's log
- Thread starter zcol94
- Start date
zcol94
Well-known member
Alright 11-21-14 pm session
Legs/ squat
Squat- 135x5 185x5 225x3 275x3 315x2 345x1 335x2,2,2,2,2
Rdl- 225x4 245x4 245x4 265x4
Lying leg curl- 15,12,15
Leg extensions- 12,10,10+10 partials
And that's it, time crunch here knocked it out in under 45 min., 1 min rest for the squats, everything else was 30-45 sec.
Good session here tomorrow is OHP day
Legs/ squat
Squat- 135x5 185x5 225x3 275x3 315x2 345x1 335x2,2,2,2,2
Rdl- 225x4 245x4 245x4 265x4
Lying leg curl- 15,12,15
Leg extensions- 12,10,10+10 partials
And that's it, time crunch here knocked it out in under 45 min., 1 min rest for the squats, everything else was 30-45 sec.
Good session here tomorrow is OHP day
RegisterJr
Legend
Killed those squats. Amazing numbers for such little rest.
edje007
Well-known member
Hyde
Legend
Looking lean, Zcol!
Sumo works less muscle mass overall, and is HIGHLY technical. It's not preferential to bodybuilding at all; it's sole purpose is to let you lift the most weight possible. If you're trying to powerlift, it can def be the way to go, but if you're trying to build mass there are a ton of better exercises. Hex-bar Deads, Blockpulls, Rackpulls, RDL's, legpresses, hacksquats, SLDL's , good mornings, Split Squats, Lunges.
Why people are using sumo pulls in their dedicated mass-building programs is beyond me. That's poor training economy - the entire point of a Sumo pull is to limit the range of motion. Conventional deadlifting in general isn't a necessity if you're not competing, but it has proven to be a terrific massbuilder.
I know you're doing 5/3/1, so it could have a place, but for somebody not focused on numbers they're wasting their time.
Sumo works less muscle mass overall, and is HIGHLY technical. It's not preferential to bodybuilding at all; it's sole purpose is to let you lift the most weight possible. If you're trying to powerlift, it can def be the way to go, but if you're trying to build mass there are a ton of better exercises. Hex-bar Deads, Blockpulls, Rackpulls, RDL's, legpresses, hacksquats, SLDL's , good mornings, Split Squats, Lunges.
Why people are using sumo pulls in their dedicated mass-building programs is beyond me. That's poor training economy - the entire point of a Sumo pull is to limit the range of motion. Conventional deadlifting in general isn't a necessity if you're not competing, but it has proven to be a terrific massbuilder.
I know you're doing 5/3/1, so it could have a place, but for somebody not focused on numbers they're wasting their time.
Hyde
Legend
It's just not a great hypertrophy movement - there's so many superior options. The only people who should be pulling Sumo are people focused on the numbers they pull, or someone that just loves it I suppose.
I realize I'm a conventional puller, but I'm not biased - I AM concerned about my numbers, but I'm just stronger conventional.
zcol94
Well-known member
that's the reason for my switch, I think I'll have a higher ceiling with sumo
zcol94
Well-known member
11-24-14
Chest power/ back hyper
Bench press- work up to my training max for a amrap set- 255x4 tm was actually 250... I didn't wanna use the 2.5's
Incline db bench- 80's x 8,8,8
Rear pull ups- 12,10,10
Wide grip lat pull down- 15,15,15
Lat stretchers- 12,12,12
Seated bent over rear delt fly- 8,12,12
Good day in the gym... Based on that amrap my new tm will go up 10 lbs and I'm in a deficit so that's pretty awesome, looks like I'm about to start adding weight to the rear pull ups so I've come a longgg way on those in the last 5 weeks, tomorrow is deadlifts trying to find my max on sumos
Chest power/ back hyper
Bench press- work up to my training max for a amrap set- 255x4 tm was actually 250... I didn't wanna use the 2.5's
Incline db bench- 80's x 8,8,8
Rear pull ups- 12,10,10
Wide grip lat pull down- 15,15,15
Lat stretchers- 12,12,12
Seated bent over rear delt fly- 8,12,12
Good day in the gym... Based on that amrap my new tm will go up 10 lbs and I'm in a deficit so that's pretty awesome, looks like I'm about to start adding weight to the rear pull ups so I've come a longgg way on those in the last 5 weeks, tomorrow is deadlifts trying to find my max on sumos
zcol94
Well-known member
11-25-14
Deadlift/legs
Sumo deads- 135x5 225x3 295x3 325x1 355x1
Front squats- 135x8 185x6 225x6 245x6*pr
Lying leg curl- 8,8,6
Machine hack squats- 8,8,8
Standing calf raises- 8,8,8,8,10
Hip adductor/abductor- 3 super sets x a lot of reps
Awesome day today, 355 was really easy after I broke the floor... Getting off the ground for sumos is no joke, definitely had another 30 or so lbs in me so I'm gonna call this my training max, front squats were great especially after deads, I wanted to quit 245 after the 3rd rep but I just pushed through it, did a lot of stretching to day after the session, my hips are tight! I need to make stretching/mobility a priority
Deadlift/legs
Sumo deads- 135x5 225x3 295x3 325x1 355x1
Front squats- 135x8 185x6 225x6 245x6*pr
Lying leg curl- 8,8,6
Machine hack squats- 8,8,8
Standing calf raises- 8,8,8,8,10
Hip adductor/abductor- 3 super sets x a lot of reps
Awesome day today, 355 was really easy after I broke the floor... Getting off the ground for sumos is no joke, definitely had another 30 or so lbs in me so I'm gonna call this my training max, front squats were great especially after deads, I wanted to quit 245 after the 3rd rep but I just pushed through it, did a lot of stretching to day after the session, my hips are tight! I need to make stretching/mobility a priority
kenpoengineer
Well-known member
Getting stronger Z! Congrats on that heavy arse front squat! Nice!!
RegisterJr
Legend
Heavy a** fronts.
zcol94
Well-known member
I've been doing front squats for 7 years now... I may have been taught to do fronts before I learned back squats... My high school strength and conditioning coach was awesome, he knew his sh*t and could throw some heavy weight around like it was nothing when he was demonstrating the oly lifts
zcol94
Well-known member
This morning was cardio and abs
Hit up the stubborn fatloss protocol and then did a few different exercises for abs, weighed in at 183 my weight has been stagnant but I've seen significant body comp changes in the last 2 weeks, I've been doing an ecy stack and it's definitely working
Hit up the stubborn fatloss protocol and then did a few different exercises for abs, weighed in at 183 my weight has been stagnant but I've seen significant body comp changes in the last 2 weeks, I've been doing an ecy stack and it's definitely working
Dma378
Legend
Looking lean bro.
zcol94
Well-known member
Gettin there, 4ish more weeks of cutting left
RegisterJr
Legend
You're about 25 or more weeks ahead of me! Looking good, keep at it!
zcol94
Well-known member
11-28-14
Squats/legs
Squat- 135x5 225x5 275x3 315x1 335x1 355x5 *pr
Rdl- 205x8 225x6,6
Leg press- 12,8,8
Lying leg curl- 8,8,8
Somersault squats- 15,8,8
And that's it, feeling really lethargic from all the food yesterday, but hit a solid or on my amrap for squats, next week I'll deload then adjust my training maxes and start a new cycle of this again, think I'll do this routine for 2 or 3 more cycles then move to 5/3/1 I like doing my own programming but I'm definitely not smarter than wendler or Lilley(thinkin about the cube too) I recently read base building and that looked interesting too, so I'm not sure what's next but I have plenty of time
Squats/legs
Squat- 135x5 225x5 275x3 315x1 335x1 355x5 *pr
Rdl- 205x8 225x6,6
Leg press- 12,8,8
Lying leg curl- 8,8,8
Somersault squats- 15,8,8
And that's it, feeling really lethargic from all the food yesterday, but hit a solid or on my amrap for squats, next week I'll deload then adjust my training maxes and start a new cycle of this again, think I'll do this routine for 2 or 3 more cycles then move to 5/3/1 I like doing my own programming but I'm definitely not smarter than wendler or Lilley(thinkin about the cube too) I recently read base building and that looked interesting too, so I'm not sure what's next but I have plenty of time
RegisterJr
Legend
Nice PR bro!
zcol94
Well-known member
thanks, I think I forgot to breath on the last couple of reps haha, I came out from under the bar all kinds of dizzy
RegisterJr
Legend
This!
zcol94
Well-known member
mannnnnn that was nothing compared to the weight you were moving the other day, thanks though
Hyde
Legend
DON'T taper down. Never taper down on a single compound. The body adjusts to whatever the anabolic level is, usually within 8wks. It gets more and more adjusted leading to that and gains will slow as it becomes accustomed. If anything, taper up (reversing your protocol). But you'll see great results with just a straight 20mg through the run. I always have, and I'm heavier than you at your height. Keep the aromasin on hand and listen to your body; I have to use an AI on Osta for my gyno.
RegisterJr
Legend
Looking swole Z!
zcol94
Well-known member
Chest power/back hyper
Bench press- 135x5 185x3 205x3 225x1 245x1 265x1 220x4,4,4,4 195x6,6
Slight incline db bench- 75's x6 85's x6 pr 90's x4 pr
Push-ups- 12,12
Rear pull ups- 13,9,9,7,2
Yates row- 135x12 185x12,12
Wide grip lat pull down- 15,15,15
Lat stretchers- 12,15
Face pulls- 12,12
Was going to be a deload week but it really doesn't feel necessary, I'll go 4 more weeks then deload before I start my trest dmz cycle
Bench press- 135x5 185x3 205x3 225x1 245x1 265x1 220x4,4,4,4 195x6,6
Slight incline db bench- 75's x6 85's x6 pr 90's x4 pr
Push-ups- 12,12
Rear pull ups- 13,9,9,7,2
Yates row- 135x12 185x12,12
Wide grip lat pull down- 15,15,15
Lat stretchers- 12,15
Face pulls- 12,12
Was going to be a deload week but it really doesn't feel necessary, I'll go 4 more weeks then deload before I start my trest dmz cycle
zcol94
Well-known member
thanks, I have a few more weeks to do this cut/recomp thing I've got going on, I think I'll be in an awesome place to start my bulk with the help of DMZ/trest... I think some big things are about to start happening
kenpoengineer
Well-known member
Agree^^^ !! Nice job. Ripped Swolefie! Your rear pull up numbers are steadily increasing!
zcol94
Well-known member
yep, and my back is growing with those numbers, I need to use my camera timer and get a couple pics of my lats
zcol94
Well-known member
12-2-14
Deadlift/legs
Sumo deads- 135x5 205x5 255x3 285x3,3,5,3,3
Front squats- 225x 4,4,6
Lying leg curls- 12,12,12
Walking db lunge- 18 steps, 18 steps, 18 steps
All with 50 lb dbs
Smith machine calf raises- 315 x 6,6,8,8
My legs were dead today spent all of work yesterday going up and down stairs to the top of our cooling towers, deads felt ok though... Felt like I nailed my form on the last 2 sets and my weight seems to have become steady at 187... Thanksgiving became a 3 day gorging of all the food I could get my hands on, but I don't seem to have gained any fat, tomorrow is abs and cardio
Deadlift/legs
Sumo deads- 135x5 205x5 255x3 285x3,3,5,3,3
Front squats- 225x 4,4,6
Lying leg curls- 12,12,12
Walking db lunge- 18 steps, 18 steps, 18 steps
All with 50 lb dbs
Smith machine calf raises- 315 x 6,6,8,8
My legs were dead today spent all of work yesterday going up and down stairs to the top of our cooling towers, deads felt ok though... Felt like I nailed my form on the last 2 sets and my weight seems to have become steady at 187... Thanksgiving became a 3 day gorging of all the food I could get my hands on, but I don't seem to have gained any fat, tomorrow is abs and cardio
RegisterJr
Legend
Nice work man. I wanted to do fronts today too but my lower back was acting up.
kenpoengineer
Well-known member
Strong freaky front squats! Cooling towers? I used to engineer chiller systems for casinos in Atlantic City.
zcol94
Well-known member
yeah I work for an electrical contractor in a chemical plant... Im in houston so I'll probably always be in chemical plants
kenpoengineer
Well-known member
Been there too. Used to work for Arco in Baytown. I think Lyondell bought them.
zcol94
Well-known member
yup actually that's where my dad works now
RegisterJr
Legend
Hope it goes great for you. I don't think I'm ready yet, but when I am I think I'll be just as excited.