Zcol's log

Ohp 5s
Ohp / pullups ss
Bar *10
70*5/Bw*5
90*5/Bw*8
105*3/Bw*8
115*5/Bw*6
135*5/Bw*8
150*5/Bw*8

Seated shoulder press machine
3 sets of 10

Dips/ facepulls ss
Bw*10/20
Bw*10/20
Bw*10/20

Knocked it out in under 40 min.
Deadlifts tomorrow, that's becoming my favorite day again
 
Deadlift 5s
Deadlift
135*5
170*5
205*3
Work sets
220*5
255*5
285*5

Goodmornings
95*10
95*10
95*10

Bent over bb row
95*10
135*10
(My back was really fatigued)

Machine row
2 sets of 10

Lying leg curl
3 sets of 12 reps
 
Felt good this morning, the goodmornings felt a little awkward but by the last set I was getting the hang of it... Bent over rows were dissapointing but I just moved to a machine to finish it off.. rest tomorrow so ill probably be doing core and cardio work
 
Awkward because you've never done them or because your injury?
 
Ive done them but ive never put weight on the bar... And ive been avoiding bending over as much as I can since my injury, but it felt good by the end of the sets
 
Bench 5s
Bench press ss w/ lat pull downs
Bar *10
110*5/ 10 reps
135*5/ 10 reps
165*3/ 10 reps
180*5/ 10 reps
205*5/ 10 reps
230*5

Flat db bench
50s *10
65s *10
75s *8

Pushup ladder in Smith machine
2 rounds

Rear delt db laterals

15s *20
20s *15
20s *10 + 15s *10 + 10s *10

Solid day, Bench felt pretty good next week im hoping to push 295+ getting closer to my on cycle bench of 325... Squats tomorrow
 
Yes, ive been using the programming for the big lifts for a while now but decided this week to start following the assistance template as well
 
I didn't realize there was an assistance template.
 
Its not anything very specific and he pretty much says its only in the book so ppl will stop asking about it... He preaches to figure out your own assistance work... Ive been doing that but im going to try his and see what I like more
 
Squats 5s

Squat
140*5
185*5
210*3
230*5
265*5
300*5

Leg press machine
Unsure of weight it was about 3/4 of the stack
3 sets of 10

Squats last week felt off and today they felt perfect... I warmed up a little more today and perhaps that helped a little.. looking forward to singles week looking for a lot of PRs
 
Strong squats man. Let's see some big singles.
 
Ohp 1's week
Ohp
Bar *10
70*5
90*5
105*3
135*5
150*3
170*1
185*f
185*1 PR

seated db press
40's *10
50's *10
60's *10

Dips
3 sets of 10 w/ bodyweight

Face pulls
20
12
12

Hammer curls
Multiple drop sets
30s *15
20s *13
15s *10

Good day, PR on ohp really struggled out of the bottom but once I get to about eye level its no problem
 
Nice PR man.
 
Hyde said:
Way to take a step back, regroup, and make it happen despite the initial miss!
Click to expand...

I knew I had the strength for it, I think I was intimidated by the number on the first attempt
 
Deadlift 1's week
Deadlift
135*5
170*5
205*3
255*5
285*3
325*1
345*1 PR

Had almost no time today I woke up really late but I went in and PR'd so its a win... It had good speed but I felt I was at the point where form was about to start breaking down... Little bit of cardio tomorrow then bench PR's on Thursday looking for 295 at least
 
Awesome PR again man. Gotta step my game up.
 
Bench 1s
Bench press
Bar *12
110*5
135*5
165*3
205*5
230*3
260*1
275*1
295*1 PR this was tough

Flat db bench ss w/ chest supported t bar row
60s*10/ 45*10
70s*10/ 70*10
80s*7/ 95*8

Good workout this morning, got my off cycle PR but man it was close fast off my chest but a little more than half way up it was like I hit a brick wall , on the way out I saw someone setting up a barbell in a corner for tbar rows, so no more of That chest supported crap where I cant breathe
 
Squat 1s
Squat
140*5
175*5
210*3
275*5
300*3
335*1
370*1
405*fail

Leg press
90*25
180*10
270*10
410*10

Good day even though I failed, squats felt great but on 405 I felt my hips come forward and my back went into hyper extensions, so I ditched it, I could have finished the rep but im not about to risk injury when I know there's always my next ones week
 
Hitting all those PRs!!! ???
 
Awesome PR man. It wasn't long ago that you were injured. Have 405 on your back this quick is amazing.
 
Maybe that's the wrong description, my hips tilted forward which caused hyper extension in my back
 
Ohp 3s
Ohp
45*10
75*5
90*5
105*3
125*3
140*3
160*3
115*6
115*6
115*6

Bodyweight dips
10
10
10

Face pulls
20
20
20

Been sick since Friday terrible cold/ flu but its going away now and I decided im going to be trying out a thumbless grip on ohp going forward felt pretty good today maybe that will help me put a few more lbs on my press, deadlift tomorrow
 
Nice OHP man. I enjoy thumbless too.
 
I felt stronger coming out of the bottom with the thumbless grip
 
Today was complete crap, all I ate yesterday was a 6oz chicken breast and a protein shake, then tried to go do deadlifts fasted this morning, it was crap

Deads
135*3
135*5
165*5
195*5
225*3
255*3
275*1

Felt dizzy and weak throughout those sets so I left, I didn't expect much better than that after eating basically nothing for 24+ hours
But tomorrow's benching will go better
 
Yeah, I can't squat or dead after missing meals the day before.
 
Why didn't you eat? Sick? You should have went for some McDs or some other greasy fast food bfast on the way to the gym today (seriously). All the processed crap means mega calories consumed w ease. And you need fuel to train. Unless cutting its always better to get the cals in. Sources make a difference but something is always better than nothing.
 
Hyde said:
Why didn't you eat? Sick? You should have went for some McDs or some other greasy fast food bfast on the way to the gym today (seriously). All the processed crap means mega calories consumed w ease. And you need fuel to train. Unless cutting its always better to get the cals in. Sources make a difference but something is always better than nothing.
Click to expand...

Lol. You young guys that can eat anything! Banana, protein, coconut oil, sweet almond milk and PB or almond butter in a blender! Boom, quick high calorie fuel shake!
 
I was sick but not to where I couldn't eat, but a lackluster appetite with a 10 hr work day immediately into 4 hrs of school I just wanted to go to bed... I made up for it yesterday easily put back 4000 cals
 
kenpoengineer said:
Lol. You young guys that can eat anything! Banana, protein, coconut oil, sweet almond milk and PB or almond butter in a blender! Boom, quick high calorie fuel shake!
Click to expand...

Mine was purely out of laziness. No excuse to not pull into a fast food joint on way to gym at least lol. But your shake is obviously better nutrition. Used to make one exactly like that every day when I first started squatting and deadlifting with whole milk and 1/2 cup oats in lieu of coconut oil. 900+ cal of gains. Went from 165 to 192 in 6 months.
 
Bench 3s
Bench
45*10
100*5
135*5
160*3
190*3
225*3
245*3
265*1
265*1
30s rest
265*1
No rest for the remainder of the session
Pullups *6
Bench 225*3
Pullups *6
Bench 225*3
Pullups *6
Bench 135*8
Pullups *6
Bench w/ grip 1" closer 135*8
Pullups *6
Bench w/ grip 2" closer 135*8
Pullups *6
Bench w/ grip 3" closer 135*8
Pullups *6
Bench with extra wide grip 135*8
Pull ups *6

That was ridiculous every part of my upper body was so pumped after this session felt great time for some food
 
Awesome volume. Looked fun.
 
That's what I was looking for just felt like I needed something different today
 
Ohp 5s
Ohp
45*10
70*5
90*5
105*3
115*5
135*5
150*5
135*3

Bw pullups
10
6
6
5
5
 
Deadlift 5s

Deadlift
135*5
185*5
220*3
240*5
275*5
315*4

Lying leg curl
3 sets of 10 reps

Seated leg extensions
3 sets of 10 reps

Deadlifts felt really good I don't know what I changed but I was getting my core much tighter my weights were popping off the floor before I pulled until I got to 275
 
Awesome job on the deads Z.
 
zcol94 said:
Bench 3s
Bench
45*10
100*5
135*5
160*3
190*3
225*3
245*3
265*1
265*1
30s rest
265*1
No rest for the remainder of the session
Pullups *6
Bench 225*3
Pullups *6
Bench 225*3
Pullups *6
Bench 135*8
Pullups *6
Bench w/ grip 1" closer 135*8
Pullups *6
Bench w/ grip 2" closer 135*8
Pullups *6
Bench w/ grip 3" closer 135*8
Pullups *6
Bench with extra wide grip 135*8
Pull ups *6

That was ridiculous every part of my upper body was so pumped after this session felt great time for some food
Click to expand...

A little late, but love this workout!!
 
Bench 5's
Bench/ pullups superset

Bench
Bar*10/ 6
110*5/6
135*5/6
165*3/6
180*5/6
205*5/6 neutral grip
230*5/6 neutral grip

Close grip bench/ neutral grip pullups
185*6/6
185*6/6
Even closer grip
135*8/6
135*8/6

So 66 total pull ups that's some pretty good volume for me, bench felt off had to use a different bench this morning, but I still hit my numbers so its alright, squats tomorrow
 
IMO, anything over 1 pull-up is a lot of volume. lol
 
Update from Friday
Squats 5's
Squat
140*5
175*5
210*3
230*5
265*5
300*5

Leg press
200*10
200*10
200*10
 
Ohp 1s
Ohp
Bar*8
70*5
85*5
105*3
135*5
150*3
170*1
170*1

Ohp/ pullups superset
135*3/8
135*3/6
135*3/6
135*3/6
135*3/7
Pullups*6
Pullups*6

Facepulls
3 sets of 12 reps

Good day presses felt really heavy but I got good volume in, deadlifts tomorrow
 
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