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Zcol's log

That's pretty much what I was thinking about higher rep stuff, and I guess I'll see how I hold up next week when I go a little heavier
 
The last week has been a dieting disaster I weighed in a 187 this morning, I'm 5 10
 
I probably needed this little diet break though, I've been in a deficit for the better part of the last 5 months, I have 3 more weeks to cut so I'm looking at dropping 5 or 6 lbs in that time then it'll be time to bulk
 
12-17-14
Deadlift/legs
Sumo deads- 275x3 285x3,3,3 315x1,1,1
Front squats- 185x6 225x6 245x6
Lying leg curl- 8,8,8
Bb reverse lunge 8,8,8 per leg
My legs are destroyed, but the deads moved really fast, I did the sumos outside of the power rack for the first time and that let me widen my stance a little bit made so much of a difference I'm thinking I'll be able to pull atleast 405 when I max at the end of this training cycle
 
They were definitely killer, it's so hard to breathe after 4 reps haha, I'm gonna try out 265 next week
 
nbshazeezee said:
that's more than I've ever tried to front squat. Usually do 185 for 15 or 225 for 10.

Keep killing it homie
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If you always do what you've always done, you will always get what you've always gotten....gotta push your comfort zone to grow, homie!
 
12-18-14
Power back/hyper chest
Pendlay row- 185x3 205x3 225x3 235x4pr
Supported tbar- 135x6 160x4 195x4 dropset to 135x5+partials
Pull-up/incline bb bench superset- 10/135x12
9/155x8 12/185x4 dropset to 135x8
Slight decline db bench- 50's x12 60's x12,8
Low pulley cable crossover- 12,12,12 dropset x12
Db curl down the rack- 50's x5 35's x5 25's x8 15's x12
Decent day considering I only gave these muscle one day of rest... I was pretty sore going into this but I made the most of it
 
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355x1 this is my 4th single at 355 coming after 5 sets of 2 at 335
 
12-19-14
Squats/legs
Squats- 275x3 315x2 335x2,2,2,2,2 355x1,1,1,1,1
Rdl- 225x4 275x4,4
Machine leg press- 6,8,8
Lying leg curl- 12,12,8
Somersault squats- 8,8,10
Seated calf raises- 12,10,10,10

Good day today, squats felt a little awkward I couldn't get the bar to sit on my back evenly but it didn't effect me much, just felt off... Can't wait for Sunday to have a rest day, this week was rough without the rest day in between my sessions
 
Haha I didn't even notice that, I haven't found where I can change the station in there but atleast it's not pop music
 
Tried to do shoulders this morning but my gyms keypad was messed up so I couldn't get in, so I went to my apartment gym which was lame db's only and they only go up to 60 lbs
Standing db press- 60's x8,8,8,8
Side lateral partials- 60's x12,12,12
Bent over db fly- 25's x8,10,10
And that was all completely unmotivated after not getting into my gym
 
Nice squatting - try to get your elbows driven down further under the bar. This will increase upper back tightness, and ultimately increase transfer of power from the lower body up into the bar. Good work!
 
Hyde said:
Nice squatting - try to get your elbows driven down further under the bar. This will increase upper back tightness, and ultimately increase transfer of power from the lower body up into the bar. Good work!
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I think what your saying is to push them forward?
 
zcol94 said:
I think what your saying is to push them forward?
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I noticed that bringing my grip in closer on squats, even closer than OHP grip, puts my elbows more so down than back. Real close to my lats.

Nice squat man. Sure didn't look like you had already done a lot of work (very quick).
 
Hyde said:
Exactly - getting more of your upper body mass under the bar will effectively increase your drive.
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alright I'll play around with some light weight today and try it out
 
RegisterJr said:
I noticed that bringing my grip in closer on squats, even closer than OHP grip, puts my elbows more so down than back. Real close to my lats. Nice squat man. Sure didn't look like you had already done a lot of work (very quick).
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thanks, it's weird when I video something because it always feels so much slower than what the video shows
 
12-22-14
Chest power/back power
Bench press- 235x 2,2,2,2,2 235x 2,2,1 (cluster)
Slight decline db press- 80's x8 90's x8,6
Dips/push-ups- 10/10 10/8 (superset)
Rear pull ups- 40 reps in 4 sets
Yates row- 185x8,8,8
Wide grip/reverse grip pulldown- 12/10 12/6 12/10 (superset)
Face pulls- 12,12,20
Good day in the gym this morning, only got 3 hours of sleep but I powered through it, also I decided to start the cycle early, I started on Saturday doses so far have been this
40-dmz
25-tr3st
50-dermatr3st
Nothing much so far except there has been a definite increase in vascularity, I'll be starting a new thread for that cycle later today
 
Thanks, they're definitely getting up there, I'll put up that log in a bit, I'll have the link in my sig
 
The new log is up... But I'll continue to post in this one as well
 
12-23-14
Deadlifts/legs
Sumo deads- 285x3,3,3,3,3
Front squats- 185x4 225x4 275x3 PR
lying leg curl/ bw squat superset- 8/12 8/12 8/15
Leg extensions- 30,15,10 (30 sec rest)
Seated calf raises- x a lot

Destroyed the gym this morning, everything felt light(except the pr on front squats) my last set of deadlifts flew like a warmup set so I'm looking forward to finding my new max next week
 
Crazy strong FS PR man. Nice job.
 
Thanks man, my quads are feeling it already haha
 
Man I tried to do Front Squats after Stiff Leg Deads yesterday and my back was telling me it was a bad idea. Could not go heavy. Props to you man.
 
I put on a belt for everything over 225 on front squats, but I definitely feel it the next day
 
Sorry about the lack of updates I've been forgetting to copy and paste it here, but here's the highlights
This week is max week, yesterday on bench I hit 260x5
Today was sumo deadlifts and I pulled 395
Disappointed with the deads but it's still solid progress I only pulled 365 4 weeks ago so as long as I keep progressing I'll be where I want to be soon
 
+30 in a month is great progress.
 
It just doesn't seem right to have a 400+ squat and a sub 400 deadlift but ill just keep pulling and it'll get there soon enough
 
zcol94 said:
It just doesn't seem right to have a 400+ squat and a sub 400 deadlift but ill just keep pulling and it'll get there soon enough
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You WILL get there! Very strong lifting Zman!!
 
Yeah, it's there. Shortly you'll surprise yourself.
 
Hopefully its a 495 lb surprise :)
 
Hahaha
I told my coach I wanted to break 500+ lbs in deads

my powerlifting coach just said.. Get your ass down there, grab the damn bar,,, and stand the **** up. How hard is it... If you want it grab it and stand up...

Lol
 
nbshazeezee said:
Hahaha
I told my coach I wanted to break 500+ lbs in deads

my powerlifting coach just said.. Get your ass down there, grab the damn bar,,, and stand the **** up. How hard is it... If you want it grab it and stand up...

Lol
Click to expand...

That's awesome
 
nbshazeezee said:
Hahaha I told my coach I wanted to break 500+ lbs in deads my powerlifting coach just said.. Get your ass down there, grab the damn bar,,, and stand the **** up. How hard is it... If you want it grab it and stand up... Lol
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that's probably exactly what I need to do haha
 
Been a while i havent had a phone this entire time, just too lazy to go to att.
But my weight is steady at 204-205
a little fat gain during pct but overall i cant see much mass lost and ive gotten way more comments on my size since starting pct, bench strength is down a little and squat is down a little but deadlift hasnt dropped at all
 
Oh my numbers on cycle were
Bench- 325
squat- 465
dead- 435
 
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