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Zcol's log

Nice numbers Z.
 
Thanks man, ill be all natty for a while now though, goal is to surpass these numbers before i start planning anything else
 
zcol94 said:
Thanks man, ill be all natty for a while now though, goal is to surpass these numbers before i start planning anything else
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Sounds like it was pretty successful! Yeah just keep hammering away & train smart; it all takes time. 2 steps forward, 1 back.
 
Very successful, gained 20 lbs and kept all of it, my best increase was on my bench ive been stuck at 275-295 forever 325 went up smooth, now i guess im pushing for 405 haha.thatll be a while
 
hit chest this morning
flat bench- 135 x12 185x8 225x5,5,3
incline db bench- 50's x10 60's x10 70's x10
dips (chest emphasis)- 10,10,11
cable crossovers- 12,15,15
short rest periods, helluva chest pump one thing im noticing is it takes alot longer to get warmed up compared to when i was on cycle
 
zcol94 said:
short rest periods, helluva chest pump one thing im noticing is it takes alot longer to get warmed up compared to when i was on cycle
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Dude you can look at weights and catch a pump on cycle; real life you can bust your ass set after set for over an hour and you're lucky if you hold a noticeable pump for 30 min lol.
 
Haha yeah i know man, pumps were insane on cycle, thats one thing that has me excited for my next cycle... that and insane strength
 
Last nights sesh.. short on time and the gym was crowded but i got solid work in

Deads-
conventional- 135x8 205x5
sumo- 275x3 295x3 325x3,3,3
machine leg press- 8,10,10

this mornings shoulder workout
Standing ohp- bar x12 75x10 95x10 115x10 135x8 dropset to 95x8
db front raise- 25's x10 20's x8,8
db side laterals- 20's x10 30's x10,8 dropset to 20's x4
machine side laterals- 12,12,12
bb shrugs- 135x12 185x12,12
and then some various ab work
 
back this morning
Pull ups( chest to bar, pause/squeeze at top)- 6,6,8
wide grip pulldowns- 12,12,12
bb row 135 x12,12,12
tbar row- 2 plates x 12,12,12
straight arm pulldown 30 sec rest- 12,12,12,12
slow and controlled with a hard squeeze on all movements, solid pump through my entire back... squats on tap for tomorrow
 
SQUATZ
135x8
185X 8
225x6
275x6
315x1
365x1
Rear delt flys-
20's x10,10,10
face pulls-
8,10,12
seated calf work-
5 sets of 12
squats felt off everything just seemed so heavy, but i guess you have to have days like this every once in a while
 
haha i guess so but it felt the 405 usually does
 
Lower day
Squats
135 x6
185 x6
225 x6
275 x6,6
deadlifts
135 x6
205 x6
275 x 4
205 x6

deadlifts after squats blowsssss
 
Oh and a few sets of bodyweight back extensions
 
Upper power day
Bench press
Bar x20
135 x5
185*5
225*6,6,6
db row
65*6
75*6
100*6
Db seated shoulder press
60*6
70*6
Weighted pull up
Bodyweight +25 *6
high incline db fly
35*12
40*10
55*8
Face pulls
8 Reps
10 reps
12 reps
 
Im trying out a new split, upper/lower twice a week first 2 sessions are power workouts last 2 will be "control" workouts using pauses on most lifts i got it from candito's site, he doesnt have as much time in the lifting game as alot of guys putting out programs but he gives all his info out for free and the dude is a beast
 
lower control day
high bar pause squats
135 X4
185 x4
225 x4
225 x4
245 x4
265 x4
pause sumo deads ( pause immediately after i break the floor)
135 X4
205 x4
205 x4
205 x4
205 x4
205 x4
seated calfs
20
15
12
10
10
10
Next week ill get a little heavier this was the first time i paused anything so i wasnt sure how it would go, the deads need to be way heavier and maybe 20 lbs heavier on the squats.... we will see next week
 
Dma378 said:
Interesting. That seems weird to pause right off the floor on deads.
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It's tough as sh#t - you REALLY have to your core braced and your spine in a healthy position. It basically calls you on any bs with your form fast. You don't wanna max on these lol
 
Hyde said:
It's tough as sh#t - you REALLY have to your core braced and your spine in a healthy position. It basically calls you on any bs with your form fast. You don't wanna max on these lol
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Well I finally got my ass a belt, so maybe I'll give them a shot. But I gotta go Conventional. Sumo no good for me.
 
Dma378 said:
Well I finally got my ass a belt, so maybe I'll give them a shot. But I gotta go Conventional. Sumo no good for me.
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I've only done them conv. You can use em for sumo, but I don't compete sumo so it's moot for me lol. You also don't necessarily need a belt for them - you're actually mainly using them as a core builder and hammering form. Unless injuries/tweaks are present, of course. But then these might not be the safest movement except ultralight.
 
I have a nagging Intercostal Strain that shows up every now and then, but only when attempting heavy Deads. Just got the belt because I have had occasional bad back moments. And why not get that support?
 
Dma378 said:
I have a nagging Intercostal Strain that shows up every now and then, but only when attempting heavy Deads. Just got the belt because I have had occasional bad back moments. And why not get that support?
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Well, the pauses (which are done light) are usually for core development. But having a belt is definitely a smart idea; I just meant to choose your uses wisely so you don't rely on it. I had to get my buddy to stop putting on his belt for 135 squats, no kidding. He's pretty happy I broke him of that, now.
 
Hyde said:
Well, the pauses (which are done light) are usually for core development. But having a belt is definitely a smart idea; I just meant to choose your uses wisely so you don't rely on it. I had to get my buddy to stop putting on his belt for 135 squats, no kidding. He's pretty happy I broke him of that, now.
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Lmao!! Definitely won't be that guy!!

Thanks for the tips man.
 
Hyde said:
Well, the pauses (which are done light) are usually for core development. But having a belt is definitely a smart idea; I just meant to choose your uses wisely so you don't rely on it. I had to get my buddy to stop putting on his belt for 135 squats, no kidding. He's pretty happy I broke him of that, now.
Click to expand...

I try to only belt up when im going over 315 on squats, and i actually prefer beltless deads
 
zcol94 said:
I try to only belt up when im going over 315 on squats, and i actually prefer beltless deads
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315 was my rule as well for a long time. Now it's more of an effort level thing, or what I want to achieve. If I'm going for broke on something there's usually a belt. If I'm squatting beltless even if I'm going for AMRAP I'll make sure to leave one in the tank - that's the one I'll have to good morning, and I want my belt for that lol

zcol94 said:
Hyde is full of unsolicited opinions
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fixed :)
 
Lol good info none the less
 
Supposed to be squats and deads today, but i tweaked my back on my first work set 275 x6 it felt a little off so i cut that set at 5 took a couple minutes then tried it again (big mistake i shouldve known better) got 4 reps and the barely managed to rack the bar... its not too bad ill avoid spine loading work this week and see how i feel next week if it feels alright i go pretty light next week
 
Heavy upper
Bench
225 * 6,7,6
Machine rows
6,6,6,8,6
Lat pulldown
6
db shoulder press
65's * 6
cable crossovers
12,12,8
Db curls
Run the rack
Still got in decent work with my back messed up, hope this clears up fast
 
on the machine i was seated so no and bench was fine as well... although i didnt use much leg drive
 
Core/cardio
Hiit jump rope
5 Rounds 1 min on 30 sec rest
Hanging knee raises
10
10
10
10
Weighted crunches
20 Lbs
8
8
8 Drop weight + 12
db side bends
60 *8
70 *8
80 *8
 
legs
Leg press
1 Pps x12
2 pps x15
3 pps x15
4pps x12,12,15
drop set 3pps x15
drop set 2pps x15
seated leg curl
15 Reps
12 reps
12 Reps
12 Reps
seated calfs
About 8 sets utilizing long eccentrics, pauses at the bottom and top half partials... my calves are fried
 
Upper pause day
Bench press
Bar *20
95 *8
135 *6
185 *6
225 *4
245 *2
265 *2
285 *1
begin 2 sec pause 1-2 inches off chest
225 *4
225 *4
225 *4
225 *4
chest supported t bar row with a 2 sec. Pause at the top
45 *4
70 *4
95 *4
120 *4
145 *4
120 *4
pull ups with short pause at the top ~ 1 sec. (30 Sec. Rest)
10
6
4
Standing ohp (30 Sec rest)
135 *8
135 *5
face pulls
3 Sets of 8

great day in the gym awesome pump which im guessing is from the waffles/syrup this morning
I began cutting ~ 2 weeks ago weight then was 205-207
weigh in today after the waffles this morning and a few doughnuts yesterday- 199.5
abs are coming back quick ill stay the course for another week then ill start adding cardio
 
Absolutely nothing at the momebt, im really not sure what i want to add besides eca
 
Right on. I have a supplement break coming after my current cycle and pct. Will just be staples...pro, cre, bcaa, maybe a pwo just for motivation.
 
All im taking now is a multi and fish oil, ill be starting back with creatine in a few weeks then ill go with just that until my bulk this winter
 
power upper
Benchpress superset with face pulls *10 on 225+
65 *15
135 *10
185 *6
225 *6
245 *6
265 *3
225 *3
chest supported tbar rows
70 *6
135 *6
160 *4
90 *8
Weighted pullups
Bw +25 *6
bw *8
seated db shoulder press
50'S *10
70's *8
bent over rear delt fly
20'S *8
25's *8
35's *8
low pulley cable fly
3 Sets of 12
diet was crap this weekend we'll see the damage around wednesday when the water drops off
 
Strong benching Z
 
lower
Front squats
Bar *8
95 *8
135 *6
135 *5
155 *5
175 *5
185 *5
205 *5
lying leg curl
8 Reps
8 Reps
8 Reps
leg press
2 pps *12
4 pps *12
5 pps *10
5 pps *10
3 pps *12
Seated leg curl
12 Reps
10 Reps
8 Reps
8 reps
Smith machine calf raises
135 *15
225 *12
225 *12
seated calf raises
1 pps *15
1 pps *15
1 pps *10 + 10 top half partials

Got a solid session in but im still being carefull with my back still feels a little strained, the pain is at the very top of my left glute, it doesnt seem to be hurting my workouts but i dont wanna push too hard and reinjure it
 
Abs/cardio
Jump rope hiit
1 Min jump 30 sec rest
6 Rounds
Hanging leg raises
5 Sets of 10
weighted crunches
20 lb db
5 Sets of 10
db side bends
70 Lb db
3 Sets of 10 per side
Not much to note today, basically a rest day, lookin forward to my upper body session tomorrow
 
You ever lay on a foam roller/pvc pipe or a tennis/lacrosse ball for stuff like that? It might loosen the area up if it's tight to let some blood in and relieve tension.
 
ill give that a shot in the morning, it seems to be in one specific spot so which would be better the foam roller or a tennis ball?
 
I have to try the ball too. Never done that.

Nice front squatting Z.
 
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