Zcol's log

yeah ill try the ball then the only place i can feel the roller doing much is my legs and then my mid and upper back... ive tried my lower back before but didnt feel much goin on
 
RegisterJr said:
I have to try the ball too. Never done that.

Nice front squatting Z.
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Thanks man, hopefully my front squat will be going up alot soon, im going to use them as my primary movement on my second lower day every week
 
zcol94 said:
yeah ill try the ball then the only place i can feel the roller doing much is my legs and then my mid and upper back... ive tried my lower back before but didnt feel much goin on
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The foam roller does nothing for my lower back. That could be that it's never really sore.
 
Upper pause day
spoto press ( pause bench 1-2" off chest)
bar *20
135 *4
185 *4
205 *4
225 *4
225 *4
225 *4
paused reverse grip bb row ( pause at top)
95 *4
115 *4
135 *4
155 *4
155 *4
155 *4
pull ups
Bw *8
bw *8
bw *8
bw *6
standing ohp ( minimal rest )
115 *12
115 *10
115 *6+ dropset 95 *4
bent over rear delt fly ( minimal rest )
20'S *12
20's *12
30's *12
and thats it... didnt get to use the tennis ball i forgot the ball in my girl's trunk, ill try it out tonight though. tomorrow is paused lower, maybe ill do some light deads
 
RegisterJr said:
The foam roller does nothing for my lower back. That could be that it's never really sore.
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That could be it i never have soreness there either, but somehow i keep injuring it
 
zcol94 said:
Thanks man, hopefully my front squat will be going up alot soon, im going to use them as my primary movement on my second lower day every week
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Guy at one of my gym's does that and BSS for his secondary squatting day, and he squat 585x3 w/ knee wraps Saturday for a 20# triple PR. Then he went on to deadlift up to 585x5 - it's not hurting him any lol
 
Thats why im putting some focus on front squats, ive been noticing from logs on here and in some articles ive seen, guys that squat/deadlift big numbers have a big front squat to go with it... and mine is definately lagging
 
Lower day
Front squat
Bar x 10
95 *8
135 *5
185 *5
225 *3
275 *1
275 *1
225 *3
225 *3
sumo deads
135 *5
185 * 1+ made my back worse

I thought i would go light and see how i felt but on the way down after one rep with 185 my back gave out... it hurts.
No deads/squats for atleast 2 weeks, on the plus side i weighed in at 197 this morning so that 2.5 lbs less than last friday, i celebrated with an ihop cinnastack + hashbrowns
 
Rolled my left glute/ lower back on a ball this morning, didnt feel like i was doing much but when i stood up the difference was huge ill be doing that daily now
 
zcol94 said:
Rolled my left glute/ lower back on a ball this morning, didnt feel like i was doing much but when i stood up the difference was huge ill be doing that daily now
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It's not for how it feels when you're doing it - it actively hurts for me to roll my ITBs. I'm sweating and panting when I'm done. It's for alleviating pains associated w/ particular movement patterns or increasing flexibility so you can move easier. Hope it helps a little!
 
Upper power
Bench press-
bar *20
95 *10
135 *5
185 *3
225 *1
245 *1
265 *1
225 *6
225 *6
6 bw pull ups
225 *4
6 bw pull ups

T bar row
90 *6
6 Bw pull ups
115 *6
50 Lbs seated db press *6
140 *6
70 Lbs seated db press *6

today sucked woke up really late only had 30 min in the gym so it basically became one big giant set
 
Pretty impressive giant set to get in 30 min.
 
Thanks man, i wanted to go heavier on bench, but theres always next week
 
thanks hyde
 
Lower
ball mash on glutes/ lower back
Squats
Bw *10
135 *5
185 *5
185 *5
225 *3
275 *3
315 *3
315 *3
lying ham curl/ leg ext. Super set
8/ 10
10/10
12 Dropset+10/ 10 dropset +10
Bw hypers
15
15
12
10
Focused on keeping my core tight and my upper body upright on the squats, felt my lower back pulling on the last set of squats so i called it, the ball mash is really helping, i was somewhat surprised i was able to go that heavy but im not gonna push it too much for a few weeks, gotta let this heal if i ever wanna pull some real weight, goal is to break 500 on deads and squats this year i think if i heal up soon and stay smart with my training (and dont get hurt again) ill be able to do it
 
Abs/cardio
Ball mash on glutes/lower back
Jump rope/ hanging leg raise
Jump 1 min/ 10 leg raises
Jump 1 min/ 10 leg raises
Jump 1 min/ 10 leg raises
jump 1 min
Jump 1 min/ 10 leg raises
Jump 1 min/ 10 leg raises
weighted crunches
15 Lb db
5 sets of 10 (30 sec rest)
tan then ball mash again
Backs still getting better and keep looking leaner, gonna keep this slow cut/recomp going to around 185 then start reversing
 
Keep listening to your back and don't overdo it; remember slow forward progress is still in fact always progress. 5lbs on each lift every 10 weeks is 75lbs on your total/yr, and most people struggle to do that when you actually look at the numbers.
 
Upper pause
Spoto press 2 sec pause
Bar *20
135 *8
185 *4
205 *4
225 *4
225 *4
205 *4
205 *4
seated machine row 1 sec pause
4 Sets of 4 wide grip
2 Sets of 4 neutral grip
pull ups pause til i start falling back down, extremely slow reps
30 Sec or less rest
5 Reps
4 Reps
3 Reps
2 Reps
standing ohp
95 *10
95 *10
95 *8
rear delt db fly
30'S *8
30's *10
30's *10+5 partials
Solid day cheated terribly on my diet yesterday, but the pump was crazy in the gym this morning... lower body tomorrow pause front squats + whatever i feel my back can handle but no deadlifts
 
Lost your log somehow. Holy mackerel have your lifts improved! Nice job Z! I just have to read 50 pages or so! Lol
 
Thanks kenpo
And i didnt log for about 2 months a while back so thats.probably how you lost it, but im glad to have you back man!
 
Lower pause
3 Sec paused front squats
95 *6
135 *4
175 *4
195 *4
215 *4
225 *4
lying leg curl
12 Reps
10 Reps
25 Reps 3 drop sets
Rear delt fly
15
12
10
10
 
Nice pause presses/squats, Z.
 
5/3/1 For powerlifting
3/5/1 Cycle 1 week 1
ohp
70*5
85*5
100*3
120*3
135*3
150 *3+ i got 8 *** rep pr
120 * 3 sets of 5
seated db press
45 *15,10,8
35 *8
Pull ups
Bw*10
bw *8
bw *8
bw *4
close grip bench
135* 5 Sets of 10

Ive been thinking i need something with more structure, and this is something ive been looking at for a long time, this morning felt good 150 *8 is a rep pr and the assistance work was killer i usually keep everything pretty low rep wise so the pump was far more than what im used to
 
Another beast that has an awesome OHP lift! So jealous! Nice job!
 
Thanks kenpo, hopefully it will get moving soon, its been about the same for almost a year
 
Nice work, I was looking at 3/5/1 again yesterday and think I might give it a go after this meet since I'll be moving and focusing on career transitions and will need to have a bit more simplicity in my gym routines for a bit. Thinking backsquat days use 5x8 on 1" deficit pulls and deadlift days use 5x8 on front squats to work on some issues and keep from getting beat up like I always would on 5x10 backsquat and deadlifts. Add in some easy stuff like leg curls and core work over time. Lots of pressing, pullups and rowing on upper days and voila.
 
I was going to do 5x5 front squat on dl days but im still unsure of what to do on backsquat days
 
zcol94 said:
I was going to do 5x5 front squat on dl days but im still unsure of what to do on backsquat days
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BSS, Close-stance ATG squat (free or box) w/ SSB, RDLs, SLDLs, Deficit, Trap Bar would all be really good options to address muscle-buiding, whether you go 5x5 or even as high as 5x10. BSS might fall more towards the 5x10 though and would be more to drive the squat or fix imbalances, while the others are more of a deadlift substitute.

I wouldn't use a partial range of motion like block or rackpulls for that role because that primary assistance movement is the meat & potatoes of your muscle work that day. Partials are more for overload. But they are an option still as well.
 
I think im leaning towards rdl's but assistance gets a little confusing for me now, because i pull sumo... maybe i could pull conventional for my primary assistance
 
I'm loving 531. Solid OHP or man.
 
I think im gonna like the rep pr part of it and not gueesing what weights i should use
 
zcol94 said:
I think im gonna like the rep pr part of it and not gueesing what weights i should use
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Which 531 are you using? Except OHP, I've been hitting rep PRs on almost all compound days. Makes me happy. Lol
 
351
531 for powerlifting is the book im reading from, although ive read the original and beyond 531
 
I've never red them, just have several templates. Might be good for me to, though. lol
 
RegisterJr said:
I've never red them, just have several templates. Might be good for me to, though. lol
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It switches the 3x5 and 3x3 weeks, and adds singles work on 3's & 5/3/1 week while dropping the + from the last set so you get more weight in your hands but volume stays the similar. That's basically it. Beyond 5/3/1 takes the concept further with the introduction of Joker Sets - skip the rep pr and work up singles 5% at a time basically.
 
Hyde said:
It switches the 3x5 and 3x3 weeks, and adds singles work on 3's & 5/3/1 week while dropping the + from the last set so you get more weight in your hands but volume stays the similar. That's basically it. Beyond 5/3/1 takes the concept further with the introduction of Joker Sets - skip the rep pr and work up singles 5% at a time basically.
Click to expand...

Hydes got it covered
 
Cycle 1 week 1 deadlift day ( eventually )
front squat
95 *5
135 *5
175 *5
205 *5
225 *3
245 *3
Lying leg curl
4 Sets of 6
seated calf raises
4 Sets of 15

eventually this will be my deadlift day still being carefull with my back so i cut the front squats a little short i wanted to work up to 285 for 3 but i felt my lower back pulling on the 245 set... im thinking ill try some heavy squats friday and if all goes well ill be deadlifting again next week
 
Abs/ cardio
Nothin real special today still steadily leaning out, now i can see 5 abs when im relaxed, seperation in my quads and striations in my shoulders.. figure ill contunue cutting for 5-6 weeks then move into maintenance for a bit... ill post pics when i get the chance, the camera on my current phone is busted... weighed in at 196.5 this a.m.
 
Cycle 1 week 1 bench day
Bench press
115 *5
145 *5
175 *3
200 *3
230 *3
260 *3 ( barely got it )
200 *5
200 *5
200 *5
incline db bench
60'S *18
70's *9
55's *12
50's *9
chest supported row
45 *15
70 *12
80 *12
70 *12
45 *15
Cable tricep extensions/ facepull superset
20/20
20/15
15/15
12/12
10/10

Good day in the gym pump wise but i felt really weak, my rear delts are starting to look ridiculous.. haha almost looking like injecting synthol in them... but i guess thats a good thing, need them for basically every lift.
Squats tomorrow 345 is my 3+ set
 
Cycle one week one squat day
Squats
165*5
205 *5
240 *3
270 *3
310 *3
345 *3+ i got 8 rep pr
3 Sets of 5 with 270
bw hypers
5 Sets of 12
leg press
4 Plates *12
6 plates *12
8 plates *12
best session ive had since my ph cycle, weights flew and i was full of energy.
I feel like i had a few more reps in me on the 3+ set but i forgot to put the safety bars up and didnt have a spotter, my back is still healing up but maybe by deadlift day ill feel comfortable going light, just have to wait and see
 
Im really not sure why theyre so developed, i had never trained them until about a year ago, and im far from consistent
 
Haha its alright im lacking in more important muscles... my chest is tiny
 
Hyde said:
So start doing flyes ;)
Click to expand...

Start using a Swiss bar and press all 3 grips = FTW! Nice job on the squatting a house PR!
 
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