Zcol's log

Cycle 1 week 2 "5s"
ohp
70* 5
85* 5
100 *3
110 *5
125 *5
140 *5
110 * 3 sets of 8
seated db press
50'S * 15
50's * 12
45's *10
45's *10
35's *15
pull ups
Bw *15
bw *10
bw *5
close grip bench
115 *15
135 *15
155 *10
135 *9
Solid session im gonna have to.get used to the higher rep assistance work im not used to doing any work above 6-8 reps so the pump/ muscular fatigue is killing me, gotta love the veins poppin out everywhere though
 
Nice lifting! Try the 10 sets of 10 reps for one lift (OLAD) sometime. Your muscles scream and burn by sets 9 and 10.
 
kenpoengineer said:
Nice lifting! Try the 10 sets of 10 reps for one lift (OLAD) sometime. Your muscles scream and burn by sets 9 and 10.
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Haha i think ill to work up to that, i think if i tried one of your sessions id have to use just the bar weight
 
zcol94 said:
Haha i think ill to work up to that, i think if i tried one of your sessions id have to use just the bar weight
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Lol. No way! You would leave me in the dust!
 
Dude I had 5s night tonight on squat.....385x7 to a parallel box (trying to squat higher). Feels like I sprinted flat out.
 
Hyde said:
Dude I had 5s night tonight on squat.....385x7 to a parallel box (trying to squat higher). Feels like I sprinted flat out.
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I know the feeling, im still feeling the amrap set on squats from friday, im liking the change of pace so far though, think i wore myself down a bit hitting heavy doubles/ triples every week for so long
 
All I know is, that set cost me a lot - definitely blew my wod on it, and everything was limited in effort after it. Any squatting over 5 reps is blah for me.
 
I feel like most of my sessions go like that, but squat is the worst
 
Cycle 1 week 2 deadlift
Deadlift
135 *3
135 *2
185 *2
185 *2
Front squat
135 *5
165 *5
195 *5
225 *5
255 *5
275 *1
Lying leg curl
12
12
10
10
8 Drop set +8
hyper ext.
3 Sets of 8
deadlifts still feel a bit off no pain but it doesnt feel quite right just gonna keep hitting it for a few reps with light weight slowly working my way back up, til it feels right.
Front squats felt good hips were a little tight but they loosened up around the 3rd set, 275 was easy but i smacked the safety bars and said F it and moved on, 275 * 5 is the goal for for next week
 
Nice FS's Z. Those are a weakness of mine also.

Hyde said:
All I know is, that set cost me a lot - definitely blew my wod on it, and everything was limited in effort after it. Any squatting over 5 reps is blah for me.
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So much truth here...
 
Thanks man, im going for a 500 squat before the winter im hoping strengthening my front squat will transfer well to my back squat
 
zcol94 said:
Thanks man, im going for a 500 squat before the winter im hoping strengthening my front squat will transfer well to my back squat
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It should definitely. StrengThoery had a recent article/video about how stronger glutes and quads are what sparks the squat out of the hole. The more the glutes stop and less the hamstrings kick in, the more the quad powers the movement. Obviously I'm butchering the thing, but the jist was that stronger quads and more quad involvement meant a better squat. lol
 
I read an article on t nation that said more or less the same things which persuaded me a little towards focusing on fronts
 
Ive never actually failed a squat, i never have someone to spot me so i leave 10 or so lbs in the tank
 
I wish i could push to absolute failure when i maxed though
 
zcol94 said:
I wish i could push to absolute failure when i maxed though
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Well let me spare you the effort: it just feels like you're being crushed and you just collapse down onto the safety pins, or get caught by the tow straps or a crew of spotters (which will hoist you back to the top with some effort on your part). it's not really unpleasant, just a lot of disappointment usually.
 
Well i guess im glad i can spare ymyself the disappointment
 
zcol94 said:
Ive never actually failed a squat, i never have someone to spot me so i leave 10 or so lbs in the tank
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Me neither. My fails are not hitting depth. I've only asked for a spot 2-3 times, but in not sure any of them would know what to do if I went down. I'd probably hit the pins before they'd assist.
 
RegisterJr said:
Me neither. My fails are not hitting depth. I've only asked for a spot 2-3 times, but in not sure any of them would know what to do if I went down. I'd probably hit the pins before they'd assist.
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Its probably too much to ask for a single spotter to catch 450+ lbs
 
Abs/ cardio
Barbell complex
95 Lbs
Rdl *6
bb row *6
hang clean *6
push press *6
5 rounds 30 sec - 1 min rest
That was killer
Hanging leg raises
12
10
10
10
Ab wheel
10
10
10
Db side bends
Grabbed a 35 lb dumbbell and just went til it burned
Weight hit a new low this morning, weighed in at 195.5
 
zcol94 said:
Its probably too much to ask for a single spotter to catch 450+ lbs
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Yea, I'll spot your 450. It'll be like catching a house as it crashes down on me! Beastman!!
 
kenpoengineer said:
Yea, I'll spot your 450. It'll be like catching a house as it crashes down on me! Beastman!!
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Haha exactly, and im still working on becoming a beast... think im making some good strides in that direction
 
zcol94 said:
Its probably too much to ask for a single spotter to catch 450+ lbs
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True. My instructions are clear; let me fail, just don't let me fall backwards. lol
 
Cycle 1 week 2 bench day
bench press
115 *5
145 *5
175 *3
185 *5
215 *5
245 *4
Incline db bench
50's * 15
*15
*13
*12
*12
chest supported row
12
12
12
10
15
Bench is giving me a little trouble, i think the overhead volume is part of the issue but ill adjust that, hopefully my 5/3/1 week i wont miss any reps but regardless im going to leave my bench weight where it is for my next mini cycle and if that still give me trouble ill drop 20 lbs off my bench training max
 
My bench has been stagnant too. New cycle starts in a couple weeks and I think I'm leaving bench alone and lowering OHP, too.
 
My bench isnt so much stagnant, i just think i may have set my max a tad high for my first run at 5/3/1
 
Well ill be out of the gym for a little bit, hurt my back at work yesterday, going to the chiro on friday so ill know more in a couple days
 
Yeah man, its been hurt for 6-8 weeks now and ive been careful with it but i tweaked it on squats friday and then completely destroyed it yesterday, going to the chiro friday then sometime next week im going to a sports dr to get a plan.together for moving forward
 
zcol94 said:
Yeah man, its been hurt for 6-8 weeks now and ive been careful with it but i tweaked it on squats friday and then completely destroyed it yesterday, going to the chiro friday then sometime next week im going to a sports dr to get a plan.together for moving forward
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Good luck brother. Keep us posted.
 
Hope you recover fast man.
 
Damn man I am so sorry to hear this; I was worried about you having something for real go down with all the struggling you've been doing with it lately. I really hope you get better with godspeed and the pain doesn't linger. Back problems are the bane of all lifters, and it's a mean dragon if ever there was.

Don't try any of this right now until you've seen the sports doctor, and maybe even discuss some of this with him for later usage, but perhaps it could be useful at some point to restrengthen things. Donnie Thompson is the only man in the world to total over 3,000lbs in a meet (Dave Hoff's was bullsh*t and everyone knows it), so he's had some serious injuries to come back from:

[video=youtube;1Mkhj0P3Nsw]https://www.youtube.com/watch?v=1Mkhj0P3Nsw[/video]
 
Hyde said:
Damn man I am so sorry to hear this; I was worried about you having something for real go down with all the struggling you've been doing with it lately. I really hope you get better with godspeed and the pain doesn't linger. Back problems are the bane of all lifters, and it's a mean dragon if ever there was.

Don't try any of this right now until you've seen the sports doctor, and maybe even discuss some of this with him for later usage, but perhaps it could be useful at some point to restrengthen things. Donnie Thompson is the only man in the world to total over 3,000lbs in a meet (Dave Hoff's was bullsh*t and everyone knows it), so he's had some serious injuries to come back from:

[video=youtube;1Mkhj0P3Nsw]https://www.youtube.com/watch?v=1Mkhj0P3Nsw[/video]
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Thanks man, this is my own fault i should have gotten checked out when i originally injured my back over a year ago... what pisses me off about it though is it seems ive injured it by arching my back way to much, refusing to let my lower back round at all... when this heals up ill need change my habits to keeping my back neutral vs. a super tight arch
 
So just left the chiro, nothing majorly wrong, she gave me the ok to lift just no squats/ deads and avoid loading my spine for a few weeks then i can start back going light on squats/ deads
 
zcol94 said:
So just left the chiro, nothing majorly wrong, she gave me the ok to lift just no squats/ deads and avoid loading my spine for a few weeks then i can start back going light on squats/ deads
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That's awesome news; slow and steady hoists the weight!
 
Seated db ohp superset with band rear delt flies *10
20'S *20
40s *15
50s *12
50s *12
50s *12
pull ups
Bw *10
bw *10
bw *10
reverse grip pull downs
3 Sets of 12
machine lateral raises
15
12
10
10
Face pulls
3 Sets of 15

Session was alright kinda sucks not doing anything heavy or hitting any of the big movements but ill be back at it soon enough.. leg press tomorrow
 
Glad your back is going to be back to normal soon.
 
Yeah, im looking forward to the progress i can make when im not having to baby my back like i have for the past several months
 
Legs
Leg press
1 Pps *15
2 Pps *15
3 pps *12
4 Pps*8
4 Pps *10
4 Pps *8
3 Pps *12
2 Pps *15
lying leg curl
8 reps
8 reps
8 reps
10 Reps
10 Reps
seated calf raises
5 Sets of 12
lifting is boring without deads or squats haha
 
I heard that man. Getting a pump is fun, but nothing feels better than the main compounds.
 
" Off day "
hit a lot of random stuff
Pull ups
4 Sets of 5 ( explosive )
side lateral raises
5 Sets of 10 with varying weights
Hammer curls
4 Sets of 15 with varying weights
Face pulls
5 Sets of 12
upright row/ db shrug superset
3 Sets didnt really count reps
 
Nice 'resting' man.
 
Haha yea... since im not going heavy or doing squats/deads/ohp for a couple weeks i dont really feel i need a rest day
 
Rest days are overrated. lol
 
I avoid them as much as i can
 
It's good you're keeping up with all the accessory work that you can. Setting yourself up for success so when the time comes to get back under the bar you're not a sad sack of sh*t - you'll be able to get right back to the task of rebuilding your big lifts, and not your entire physique and base.
 
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