Zcol's log

Ohp 1's week
Ohp
Bar *10
70 *5
85*5
100 *3
125 *5
145 *3
160 *5 (1+) + 8 pull ups
125 *5 + 8 Pullups
125 *5 + 8 pullups
125 *5 + 6 Pullups

Incline db bench/ chest supported t bar row superset
55'S *10
45 *10
55'S *10
70 *10
55'S *10
70 *8
55's *10
45 *10
55's *10

Great day in the gym.. im not sure if that was an ohp pr but ill be trying to beat that going forward, id say its definitly a pr for 3 hours sleep haha
Deadlift tomorrow thinking im going to try conventional again
 
I remember when I was skinny enough to pull my body weight off the ground. lol
 
RegisterJr said:
I remember when I was skinny enough to pull my body weight off the ground. lol
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Lol. Now that you are "fat" you just lift houses and cars! Anabolic pizza works!!! Lol. Killing it Z!
 
RegisterJr said:
I remember when I was skinny enough to pull my body weight off the ground. lol
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Haha id take your 500+ deadlifts over pull ups any day
 
Deadlift day
Body weight bss
3 Sets of 8 each leg
Conv. Deadlift
Bar * 10
135 *1
135 *1
felt uncomfortable like something pulling in my lower back, although this could just be how deadlifts are supposed to feel
front squat / sldl super set
95 Lbs 5/5
95 lbs 5/5
95 lbs 5/5
Leg extensions
sets of 10 working up to almost the full stack
hyper extensions
Bw *10
bw + 25 *10
bw + 25 *10
bw * 10
seated calves
5 sets of 15

I think deadlifts are just mental, i think im going to have some trouble getting back into them due to the fear of hurting my back ( even though i hurt my back squatting )
 
Can you get video of the deads? 135 for you shouldn't feel that taxing.
 
I can get a video tomorro, it wasnt taxing just something didnt feel quite right, im sure there are some form issues ive never been coached/ critiqued on deadlifts before
 
Can you do Good Mornings first, perhaps? Start w/ 45lbs and don't add weight unless you're absolutely sure. And make baby jumps. If your gym has straight EZ bars in 10lb increments start w/ 30 and go 40, 50, 60, etc w/ at least 10 rep sets. Just slowly, carefully checking the load on the erectors. Stop far short of failure on any low back exercise.

You could also try deficit deadlifts w/ a big deficit, say 3-4". This will really change the movement if you drop the hips a ton to a very upright, quad dominant movement (like a heavy front squat). Be stupid light with them and make baby progressions.
 
Ill see how goodmornings feel tomorrow as well
 
Well this morning i did goodmornings before i started my core work started with the bar and slowly moved up to 85 lbs for 12 reps very easy no pain at all, so i have to assume deadlifts are a form issue... ill have to borrow my girls phone to.get a video.... my phones camera works but the lens is so jacked up you cant really see anything
 
Benchpress 5/3/1 week
Bench-
bar *10
70 *5
115 *5
145 *3
170 *5
205 *3
245 *1+ (4)
245 *3
245 *3 + 8 pullups
205 *5 +8 pullups
205 *5 +8 pullups
205 *5 +8 pullups
135 *10

Seated db ohp
40'S *12
50's *10
50's *10
50's *10
50's *10 + 8 pullups

Chest supported row machine
Barbell grip
3 Sets of 10 reps
Vertical grips
3 Sets of 10

solid day in the gym im starting to adjust to the higher volume assistance work, im thinking about changing gyms soon though main reasons, we only have 1 power rack and no lifting platforms, and the 2 bench press racks we have are unlevel, it makes benching really unstable
 
Strong benching man.
 
Squatzzz
Pre squats i hit the mcgill big 3 for a couple rotations
squats-
bar * 5
95 *5
135 *5
165 *5
195 *5
225 *5
255 *3
275 *3
295 *1

squats went well really focused on keeping my abs tight and my back neutral... absolutely zero pain and the squats were easy id say that last single still felt like a warm up, but i didnt want to push it so ill be moving up in weight slowly over the next couple months but everything is looking positive right now
 
Glad you're feeling solid. It's all downhill from here.
 
Thanks, and thats what im hoping for
 
Ohp 3's
OHP
Bar *10
70 *5
85 *5
100 *3
120 *3
135 *3
150 *8 PR
150 *5
150 *3
120 *5
120 *5
Seated machine rows
8 Reps
6 Reps
6 Reps
10 Reps

Not alot of time today but got alot of work in on my main lift, solid pr for ohp, deadlifts on tap for tomorrow
 
Solid OHP PR! Nice!
 
Deadlift 3's
conv. Deadlift
135 *5
135 *5
135 *3
175 *3
200 *3
225 *3
Lying leg curl
3 Sets of 12

No pain on deadlift at all and i have a couple vids to post once i figue out how to do that
 
You tube or instagram?

Glad you are having no pain Z.
 
I didnt even think to use you.tube, and deleted the vids.. haha try again tomorrow
 
Awesome to hear the pulling was successful. Just keep babying it and keep it strict and far below full intensity and keep feeling it out.
 
Bench 3's
Bench press-
bar *10
105 * 5
135 * 5
160 * 3
175 *3
200 *3
225 * 10 ( 3+ ) pr
175 *5
175 *5
175 *5

chest supported t bar row-
45 *12
90 *10
135 *6
135 *6 Drop, 90 *6 drop, 45 *10

dips-
bw *10
bw *10
bw *12

Great day in the gym pr for reps on bench and 3 plates felt surprisingly easy on the rows... squats tomorrow
 
Nice PR bro!!
 
Squats 3's
Bw *10
115 *5
145 *5
175 *3
200 *3
230 *3
260 *3
30-45 s rest on these 225 sets
225 *3
225 *3
225 *3
225 *3
225 *3
Squats only today, this took a while to get through... i usually squat on my day off from work, but they wanted us to come in today
 
Little rest squats are awesome. And when I say awesome, I mean screw that. lol
 
Haha well the weight is pretty low... i was just trying to make it challenging without risking my back
 
zcol94 said:
Haha well the weight is pretty low... i was just trying to make it challenging without risking my back
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Still though. I'd rather get winded doing one AMRAP than low weight CAT work. It kills this overweight man.
 
Ohp 5's
Bar * 10, +10 btn
70 *5
85 *5
100 *3
110 *5
125 *5
145 *5
115 *5 +10 pull ups
115 *5 +8 pull ups
115 *5 +8 pull ups

Incline db bench
55's *10
70's *10
80's *8

it was an alright day, ohp felt really heavy, and i need to quit hitting snooze on my alarm so i have time to hit all my acc. work... moving to a new job site today, most likely moving to 5 8's as well so i might not have to train in the mornings any more... ill be finding out in a minute
 
Deadlift 5's
135 *5
135 *5
155 *5
175 *3
205 *5
225 *5

Lying ham curls
10
10
10
10
10

Narrow stance leg press
2 Pps *15
3 pps *12
4 pps *10
4 pps + a 35 per side *10

deadlift felt great started with my hips a tad higher and it feels sooo much better
 
went in for a round 2 after work

Front squats
115 *5
135 *5
185 *5
215 *3
245 *2
225 *2

Seated db curl
little to no rest
17.5's * 25 each arm
35'S *9 each arm + standing hammer curl 17.5's *10

Rear delt raise
20s *12
20s *12 +12 @15s
30s *12 +12 @15s

Looking forward to 1's week on deadlifts just gonna keep going up as long as it feels fine on my back
 
core and some rows
Mcgill big 3 *3 cycles

Hanging leg raises
8,10,10

Low back hypers
2 Sec. Hold at the top
Bw * 10,10,10

Db side bends
65s * 3 sets of 8 each side

Seated machine rows
Various grips for 3 sets of 10
1 drop set 8 reps at each pin with 5 drops

Good work today it was just core work but with my back issues its probably my most important session of the week
Bench tomorrow
 
Can't wait to see the deadlift PRs!
 
zcol94 said:
core and some rows
Mcgill big 3 *3 cycles

Hanging leg raises
8,10,10

Low back hypers
2 Sec. Hold at the top
Bw * 10,10,10

Db side bends
65s * 3 sets of 8 each side

Seated machine rows
Various grips for 3 sets of 10
1 drop set 8 reps at each pin with 5 drops

Good work today it was just core work but with my back issues its probably my most important session of the week
Bench tomorrow
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Truth!
 
Bench 5's
Bench ss w/ face pulls *10
105 *5
130 *5
155 *3
170 *5
195 *5
220 *9 +3 rest pause
Spoto bench
135 *5

Dips ss w/ cable crossovers
5 Sets of 10 each

My chest was pumpeddd after that ss looking at changing my program a little bit by adding a pm session for back work on my upper days
 
Squat 5's
Squat
115 *5
145 *5
175 *3
185 *5
215 *5
245 *5
275 *1
315 *1
345 *1
Hypers
10
10
10

Back felt good today so i worked up to a good single... man its been a while since ive had any real weight on my back that last set felt heavyyy but the squat moved quick gonna go a little heavier next week for 531 week
 
But no more singles for now - you're still rebuilding, and singles test, not build. I'm very glad you were pain free under such weight but let's keep it that way
 
Hyde said:
But no more singles for now - you're still rebuilding, and singles test, not build. I'm very glad you were pain free under such weight but let's keep it that way
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Haha thanks man, somebodys gotta keep me in check
 
Gotta agree with Hyde, although I'm horrible at taking smart advice myself.
 
Hyde said:
Believe me; singles are a lot more fun than hitting reps. Reps and sets are work lol. But that's where strength is built, including core strength :)
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Agree 100%. Singles are easier, IMO.
 
Ohp 5/3/1 week
Bar *10
70 *5
85 *5
100 *3
125 *5
145 *3
160 *2
135 *5

db rows
70's *10
80s *10
90s *10

crap session, my knee is bothering me and i felt really weak going into this session... but that sounds about on par for mondays, lookin forward to the rest of the week
 
Deadlift 5/3/1 week
135 *5
135 *5
135 *5
185 *3
225 *1
255 *1
295 *1
325 *1
275 *1
225 *1

All the reps felt good, no strain on my low back and everything felt fairly light too, i just capped it at 325 to play it safe... everything is looking pretty good as far as recovering from my back injury just gotta keep slowly moving forward
 
Awesome man, glad you're feeling strong.
 
RegisterJr said:
Awesome man, glad you're feeling strong.
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Haha im feeling more.confident but idk about strong all i could think about before that 325 pull was that 6 months ago i pulled 325 *10
 
zcol94 said:
Haha im feeling more.confident but idk about strong all i could think about before that 325 pull was that 6 months ago i pulled 325 *10
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It won't be long and you'll be above even that.
 
Bench 531 week
Bench
Bar *10
105 *5
130 *5
155 *3
195 *5
220 *3
245 *1
265 *1
285 *fail

Dips
30 Sec rest
10
10
10

Pull ups
Bw *10 slightly wider than shoulder width
bw * 6 same grip w/ pause at the top
Bw *6 as wide as i could grip the bar
Bw *6 neutral grip pause at the top

Bench sucked i think i could have hit it if i wasnt worried about not having a spotter i got stuck 2 inches from lock out, squats tomorrow hopefully that goes better
 
Ohp 3's week part 1
ohp
70 *5
90 *5
140 *3
150 *3
155 *8 Pr

Incline bb bench/ pull up superset w/ minimal rest
135 *10/ Bw+25 *5
135 *10/ bw +25 *5
135 *10/ bw +25 *5
135 *8/ bw *5
135 *8/ bw *8
solid session this am ill be going to the gym this afternoon as well to hit my back
 
Session #2 back
Heavy pull down partials
12
12
12
12
rear pull ups
3+2
3 +2 Regular pull ups
3 + 5 neutral grip pull ups
Lat stretchers
12
12
12

30 sec or less rest between all sets and exercises
Session took less that 15 min and my back was pumppppeeeeeddddd
 
Strong OHP PR, and I see no reason why you couldn't have hit that press man. I hate it when I'm not mentally there.
 
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