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Zcol's log

^^^^This workout is great. I love the simplicity, but the contrasting super set makes it fun. With enough sets to get the pump flowing.
 
Dma378 said:
^^^^This workout is great. I love the simplicity, but the contrasting super set makes it fun. With enough sets to get the pump flowing.
Click to expand...

It works well for me, rather than trying to rush through 5-6 exercises I can just take a couple and really push them, I think its a much more efficient way to spend my 30-45 minutes
 
zcol94 said:
It works well for me, rather than trying to rush through 5-6 exercises I can just take a couple and really push them, I think its a much more efficient way to spend my 30-45 minutes
Click to expand...

With so little time it really is the best thing for strength/size. Gotta be efficient and you need big compounds for that.
 
Deadlift 1s
Deadlift
135*5
185*5
220*3
275*5
315*3
350*1

Lying leg curl
3 sets of 10 increasing weight each set

Body weight hypers
3 sets of 10

Deadlifts went pretty good, no PRs today but im saving myself for squats on Friday
 
Squat/ bench 1s

Squat
135*5
175*5
210*3
260*5
295*3
330*3
330*2
330*2
330*2
330*2

Leg press
290*20
290*10

Bench
135*5
160*3
200*5
230*3
255*3
225*5
225*3

Close grip
135*8
135*8

Possibly a volume PR on squats bench was lacking but id guess that's because squats took a lot out of me
 
Thanks man.. my legs are already feeling those squats
 
Tis a lot of volume.
 
Ohp 3s
Ohp bar *8
75*5
90*5
110*3
125*3
145*3
160*3
135*5
135*3
135*3

Dips
10
10
10

Face pulls
20
20
20

Biceps
Around 80 reps of curls some heavy some light, just working the muscle

Pullups
50 reps spread throughout the session, sets of 5 explosive reps
 
Deadlifts 3s
Deadlift
135*5
175*5
210*3
245*3
280*3
315*3
245*3
245*3
245*3

Goodmornings
Bar *10
95*10
95*10

Machine chest supported row
3 sets of 10

Lying leg curl
3 sets of 10

The last two days ive felt wrecked when leaving the gym thinking im going to deload after this cycle, I don't remember the last time I actually had a deload week so its probably due
 
Yeah man, do it before injury occurs.
 
Rest day today and an easy day at work too, thinking ill be feeling good for bench tomorrow
 
Squat / bench 3s

Squat
140*5
180*5
215*3
250*3
290*3
320*3
250*5
250*5
250*5

Leg press
270*10
340*10
390*10

Bench
Bar*10
75*5
135*5
165*3
190*3
220*3
245*5
190*5
190*5
190*5

Close grip bench
135 *8
135*8

Rope press downs
50 reps 1 set

Chest supported t bar row
45*12
70*12
95*10

Great day today everything felt good... I should have pushed the 3+ set on squats those reps were really easy
 
Looked great, and fun.
 
It was fun but it was rough, surprised I had that strength left on bench
 
Deadlift 5s
Deadlift
135*5
175*5
210*3
230*5
260*5
295*5
230*3
230*3
230*3

Chest supported machine row
3 sets of 10

Lying leg curls
3 sets of 10

Deadlifts are still continuing to feel better every week, I feel like im getting close to where I was strength wise before I hurt my back im still going to stick to the plan and not push too hard but I think an easy 400+ lb deadlift is right around the corner
 
Bench 5s
Bench press
45*12
110*5
135*5
165*3
180*5
205*5
230*5
180*8
180*8
180*8

Close grip bench/ chest supported t bar row superset
135*8/ 45*12
135*8/ 45*12

40 face pulls throughout the workout

40 pullups throughout the workout

Tired today, not much sleep last night and bench drained all the energy I had, everything else felt like sh!t, squats tomorrow it'll be interesting im supposed to hit 3 sets of 8 after my main work sets... I don't remember the last time I did more than 5 reps on squats....
 
Squat 5s
Squat
145*5
180*5
215*3
235*5
270*5
305*5
235*8
235*8
235*8

Short on time so every set was less than 1 min rest besides the 305 set, the 8 rep sets weren't too bad definitely some good work but I need to up the weight a little bit on those, ill do my assistance work after ohp tomorrow
 
Ohp 5s
Ohp
45*5
70*5
90*5
110*3
115*5
135*5
150*3
150*1
115*5
115*5
115*5

Dips
Bw*10
Bw*10
Bw*10

Facepulls
3 sets of 20

Curls
50 reps

Pullups
50 reps spread through the workout

Felt weak today, probably due to only one day of rest after a great bench day, but besides that it was a good session.
Decided not to do my squat assistance work, my legs are wrecked today... Looking forward to 531 week
 
Ohp 531
Ohp
45*8
70*5
90*5
110*3
135*5
150*3
170*3
185*1
170*1
170*1
170*1

Dips/ facepulls superset
10/20
10/20
10/20

Chest supported t bar row
70*10
70*10
70*10

Curls
60 reps

Great day considering I only had 2-3 hours of sleep, woke up at 130 and could not fall back to sleep, but I still felt really strong during this session, next week ill start adding weight on dips, finally figured out my form on those for it to not cause any shoulder pain. Deadlifts tomorrow
 
Great work in here this last week. Let's see those deads!
 
Deadlift 531
Deadlift
135*5
175*5
210*3
260*5
290*3
330*1+...3 post injury pr
330*1
330*1
330*1

Chest supported machine row
3 sets of 10

Lying leg curl
3 sets of 10

Bodyweight hypers
3 sets of 10

Good day of deadlifts, this is a PR since my injury, and might be an all time PR for conventional deads, since pre injury I lifted sumo, im finally starting to focus on building my lifts vs. Testing them every single ones week, ill probably find a true 1rm near the beginning of the year
Bench tomorrow
 
A great day for PRing! Nice work man!
 
Bench 531
Bench
45*20
110*5
135*5
165*3
205*5
230*3
260*1
230*3
230*3
230*3

Chest supported machine row
3 sets of 10

Face pulls
40 total reps
Working up in weight, last set was the full stack for 8 reps

Benching sucked, felt weak, form never really felt right and had a slight pain in my right bicep when I got to 205 and up, squats tomorrow
 
Ah, the bicep monster... Let me know if it doesn't get better and I'll share the nonsense I have to do to keep it away.
 
RegisterJr said:
Ah, the bicep monster... Let me know if it doesn't get better and I'll share the nonsense I have to do to keep it away.
Click to expand...

Will do, my left arm im unsure if its my bicep or part of my forearm, on the top right where the bicep and forearm meet has been bothering me on all pulling movements for around a month now
 
Squat 531
Squat
145*5
185*5
215*3
270*5
305*3
340*1+... 3 post injury PR
305*3
305*3
305*3

Machine leg press
6 reps
10 reps
10 reps
Supersetted with bodyweight hypers
3 sets of 10 reps

Good squat day, next time ill use 3 sets of 4 at my 2nd working weight 3 sets of 3 wasn't quite hard enough
 
Another Pr. Nice job.
 
Ohp 3's
Ohp
45*8
45*8
75*5
115*5
115*5
130*3
145*3
165*3
135*5
135*5
135*5

Dips/ pullups superset
12/8
12/7
12/7

Face pulls
3 sets of 12

Ohp is feeling much stronger lately I think I might contribute that to more ohp volume, ive added 3 working sets after my top set for the last month or so hopefully I can put 205 overhead soon, then ill be looking for 225
 
I need to follow your lead on OHP...
 
What ive been doing
on my 3s week ill hit 3 sets of 5 reps with my first working weight
5s week 3*8 reps with first working weight
1s week 3*3 reps with my first working weight
 
Deadlift 3s
Deadlift
135*5
175*5
215*3
250*3
265*3 (misloaded the weights)
320*3
250*3
250*3
250*3

Hypers/ leg curls/ barbell rows
10/10/135*10
10/10/135*10
10/135*10

No hypers on the last set, someone took over that equipment, all sets moved fast today I think I could have pulled 320 for several more reps but my back just wasn't feeling it, bench tomorrow
 
I hate when I mis-load. Did that today on squats and felt like I wanted to topple over.
 
It sucked this morning, it was supposed to be 285 and it felt like it was flying off the floor... Then I started to strip the weights for my next set and realized what happened... On my 320 set I forgot to put a 35 on one side....
 
Bench /squat 3s
Bench
45*10
110*5
140*5
160*3
195*3
220*3
250*3+.... 6
195*5
195*5
195*10
Cgbp
135*8
155*8
155*8
Low cable rows
10
10
10
Rear delt db fly
10s*20
10s*20
10s*20

Squat
150*5
185*5
230*3
265*3
295*3
330*3

Think it might have been a PR bench, I was dead by the time I squatted but it was a solid day
 
I'd take that bench.
 
Only got 4 on 255 a couple days ago. Maybe soon.
 
The way you PR it'll be very soon
 
Ohp 5s
Db laterals
10*10
10*10
10*10
15*10
15*10

Pull ups
5
5
Hangs
Wide grip
30 sec
30 sec
Narrow
30 sec

Chest supported t bar row
45*12
45*12
45*12
80*10

Ohp hang clean
70*5
90*5
110*3
120*5

Ohp in rack
135*5
155*5
120*8
120*6
120*3

Was waiting for ever to get in a rack I was tight and a little fatigued once I got in the rack but still got a good lift in, deadlift tomorrow
 
I can't stand it when all the racks are taken. Usually there's like one squatter and a guy doing shrugs and another guy doing arms.
 
Atleast he was doing deadlifts, but I didn't think an hour of deadlifts was needed
 
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