Zcol's log
- Thread starter zcol94
- Start date
zcol94
Well-known member
Been a while, I haven't been in the gym since about March but I'm finally back.
Current stats
Height- 5'10 ( no change ) lol
Weight- 170 as of this morning in gym shorts/ t shirt, which puts me down almost 30lbs since july
Bf%- roughly 12-15 a little quad separation, some delt separation, veins everywhere, and only a little fat over my lower stomach. I would guess I was close to 20% in july
I started getting pretty Chubby being out of the gym but eating like I was still training so around August I started dieting I've lost a ton of fat but quite a bit of muscle/strength too, hopefully that comes back pretty quick.
I'm getting g back to lifting with a bastardized 5*5 program going to run this through the end of the year then assess my progress, my goal right now is to get strong as hell, contemplating doing a pl competition sometime next year
Workout A
Squat 5*5 increase weight 10 lbs every workout
Bench 5*5 increase weight 5 lbs every workout
Deadlift conv. Stance 5*3 increase by 1 set every workout, at 10*3 increase weight and start over at 5*3
Workout B
Sumo Deadlift 5*3 increase weight 10 lb every workout
Ohp 5*5 increase 5 lb per workout
Front squat 5*5 increase by 1 set per workout, at 10*5 increase weight and start over at 5*5
Various grip pull ups and chin ups supersetted with every work set
Accessories day 1
Incline db bench 3*6-10
Low cable crossovers 3*12-15
T bar row 3*6-10
Db row 3*8-12
Lat stretchers 3*12-15
Accessories day 2
Pendlay row 5*5 increase 10 lbs per workout
Neutral grip t bar row 5*5
Straight arm pulldown superset with dips 3*12-15
Db side laterals 6*6 rest pause
Rear delt Db raise 4*8-12
Daily warm up
3 sets of 6 per side dead bugs
3 sets of 20 sec per side bird dogs
3 sets of 15 face pulls
2 sets of 12 hammer curls
1 drop set of hammer curls
Current stats
Height- 5'10 ( no change ) lol
Weight- 170 as of this morning in gym shorts/ t shirt, which puts me down almost 30lbs since july
Bf%- roughly 12-15 a little quad separation, some delt separation, veins everywhere, and only a little fat over my lower stomach. I would guess I was close to 20% in july
I started getting pretty Chubby being out of the gym but eating like I was still training so around August I started dieting I've lost a ton of fat but quite a bit of muscle/strength too, hopefully that comes back pretty quick.
I'm getting g back to lifting with a bastardized 5*5 program going to run this through the end of the year then assess my progress, my goal right now is to get strong as hell, contemplating doing a pl competition sometime next year
Workout A
Squat 5*5 increase weight 10 lbs every workout
Bench 5*5 increase weight 5 lbs every workout
Deadlift conv. Stance 5*3 increase by 1 set every workout, at 10*3 increase weight and start over at 5*3
Workout B
Sumo Deadlift 5*3 increase weight 10 lb every workout
Ohp 5*5 increase 5 lb per workout
Front squat 5*5 increase by 1 set per workout, at 10*5 increase weight and start over at 5*5
Various grip pull ups and chin ups supersetted with every work set
Accessories day 1
Incline db bench 3*6-10
Low cable crossovers 3*12-15
T bar row 3*6-10
Db row 3*8-12
Lat stretchers 3*12-15
Accessories day 2
Pendlay row 5*5 increase 10 lbs per workout
Neutral grip t bar row 5*5
Straight arm pulldown superset with dips 3*12-15
Db side laterals 6*6 rest pause
Rear delt Db raise 4*8-12
Daily warm up
3 sets of 6 per side dead bugs
3 sets of 20 sec per side bird dogs
3 sets of 15 face pulls
2 sets of 12 hammer curls
1 drop set of hammer curls
RegisterJr
Legend
Welcome back
Hyde
Legend
Here here. Even if you do need a sammich!
zcol94
Well-known member
Soooooooo weak
Squat 5*5 185
Bench 5*5 150
Deadlift 5*3 225
50-60 pullups thrown in with various grips
Squat was good, bench was good, Deadlift was rough... My legs were beat from the squats and I was compensating with my back, no good. Overall though I was happy with my first session in almost 8 months
Squat 5*5 185
Bench 5*5 150
Deadlift 5*3 225
50-60 pullups thrown in with various grips
Squat was good, bench was good, Deadlift was rough... My legs were beat from the squats and I was compensating with my back, no good. Overall though I was happy with my first session in almost 8 months
zcol94
Well-known member
Still weak but felt pretty good this morning
Daily warm up
Incline Db bench
30s*12
50s*10
60s*8
60s*6
Cable crossovers/ dips
15/bw*6
15/bw*6
15/bw*6
So weak on dips, will be focusing a little more on these
Chest supported t bar row
45*10
70*6
80*6
Db row
50s*8
60s*8
60s*8
Lat stretchers
15
15
15
Hanging knee raises
10
10
10
Incline treadmill walk
10 minutes
These accessory days are focusing on the contraction of the muscle vs the weight being moved, great pump going this morning, I forgot how bad those stretchers burn towards the end of the set, lats were on fire
Daily warm up
Incline Db bench
30s*12
50s*10
60s*8
60s*6
Cable crossovers/ dips
15/bw*6
15/bw*6
15/bw*6
So weak on dips, will be focusing a little more on these
Chest supported t bar row
45*10
70*6
80*6
Db row
50s*8
60s*8
60s*8
Lat stretchers
15
15
15
Hanging knee raises
10
10
10
Incline treadmill walk
10 minutes
These accessory days are focusing on the contraction of the muscle vs the weight being moved, great pump going this morning, I forgot how bad those stretchers burn towards the end of the set, lats were on fire
zcol94
Well-known member
Day b
Daily warm up
Sumo Deadlift
Work up
225*5*5
Ohp this was horrible
Work up
95*5
115*5
95*4 sets of 5
Front squat
95*5
135*5*5
45 total pull ups various grips, explosive sets of three between all work sets
Abs and calves
Today was alright deadlifts felt good and kept getting smoother set by set, ohp was weakkkkkk but think that will come back quickly just gotta keep hitting them, my endurance is shot I was sitting down between every set of front squats, heart rate through the roof
Daily warm up
Sumo Deadlift
Work up
225*5*5
Ohp this was horrible
Work up
95*5
115*5
95*4 sets of 5
Front squat
95*5
135*5*5
45 total pull ups various grips, explosive sets of three between all work sets
Abs and calves
Today was alright deadlifts felt good and kept getting smoother set by set, ohp was weakkkkkk but think that will come back quickly just gotta keep hitting them, my endurance is shot I was sitting down between every set of front squats, heart rate through the roof
zcol94
Well-known member
Words of wisdom, thanks man that's the plan, just keep pushing and I'll be back to hitting PRs soon enough
zcol94
Well-known member
Week 1 acc. Day b
Pendlay rows
135*5*5
Low pulley v handle rows ( supposed to be t bar rows but it was taken)
12,10,8
Straight arm pull down s/s with dips
12/12
15/12
15/12
Db lateral raises
10 lb Db's
6,7,8,10,8,7,6
Rest pause with 10-15 seconds between sets
Bent over Db rear delt raise
20 lb Db
8,8,8
Rest pause 10-15 sec between sets
Pretty good day today, ate almost 300 grams of carbs at dinner last night for my mid week refeed, next one on Saturday, and I was crazy pumped today, work cap. Seemed to be a little better too, maybe I was just too depleted for yesterday session
Pendlay rows
135*5*5
Low pulley v handle rows ( supposed to be t bar rows but it was taken)
12,10,8
Straight arm pull down s/s with dips
12/12
15/12
15/12
Db lateral raises
10 lb Db's
6,7,8,10,8,7,6
Rest pause with 10-15 seconds between sets
Bent over Db rear delt raise
20 lb Db
8,8,8
Rest pause 10-15 sec between sets
Pretty good day today, ate almost 300 grams of carbs at dinner last night for my mid week refeed, next one on Saturday, and I was crazy pumped today, work cap. Seemed to be a little better too, maybe I was just too depleted for yesterday session
zcol94
Well-known member
Week 1 workout a
Everyday warmup
Squat
Work up
195*5*5
Bench
Work up
155*5*5
185*1
Deadlift
185*5*5
50-55 pull ups thrown in supersetted with all work sets
Great day today squats and bench felt really strong, lowered the weight on Deadlift due to the volume I'm putting my core through, I don't need an injury to keep me out of the gym even longer
Weight this am was 168 going to up calories a little next week, I want to gain weight but I don't want to get sloppy with it, only wanting to gain around 1 lb a week
Everyday warmup
Squat
Work up
195*5*5
Bench
Work up
155*5*5
185*1
Deadlift
185*5*5
50-55 pull ups thrown in supersetted with all work sets
Great day today squats and bench felt really strong, lowered the weight on Deadlift due to the volume I'm putting my core through, I don't need an injury to keep me out of the gym even longer
Weight this am was 168 going to up calories a little next week, I want to gain weight but I don't want to get sloppy with it, only wanting to gain around 1 lb a week
zcol94
Well-known member
Week 2 workout B
Everyday warm up
Sumo deadlifts
135*3
135*3
185*3
235*5 sets of 3
Ohp
Bar*5
95*5 sets of 5
Front squat
135* 5 sets of 5
155*5
50-55 total pullups supersetted with worksets
Deadlifts felt great, sumo feels much more natural than conventional using 50 more lbs on sumo vs conventional same sets and reps but my back feels so much less beat up
Everyday warm up
Sumo deadlifts
135*3
135*3
185*3
235*5 sets of 3
Ohp
Bar*5
95*5 sets of 5
Front squat
135* 5 sets of 5
155*5
50-55 total pullups supersetted with worksets
Deadlifts felt great, sumo feels much more natural than conventional using 50 more lbs on sumo vs conventional same sets and reps but my back feels so much less beat up
zcol94
Well-known member
Week 2 acc. Day b
Daily warm up
Pendlay rows
135*5
155*4 sets of 5 reps
Chest supported t bar row (neutral grip handles)
90 lbs*5*5
Straight arm pulldown s/s with dips
15/15
15/12
15/12
Db lateral raises
20's *6*6 rest pause 10 sec. Between sets
Drop to 10's*6 three sec pause at the top
Db rear delt raise
20's* 4 sets of 10
15-20 seconds between sets
Good work today, Pendlays felt pretty good, weight sitting @ 170.5 this am
Daily warm up
Pendlay rows
135*5
155*4 sets of 5 reps
Chest supported t bar row (neutral grip handles)
90 lbs*5*5
Straight arm pulldown s/s with dips
15/15
15/12
15/12
Db lateral raises
20's *6*6 rest pause 10 sec. Between sets
Drop to 10's*6 three sec pause at the top
Db rear delt raise
20's* 4 sets of 10
15-20 seconds between sets
Good work today, Pendlays felt pretty good, weight sitting @ 170.5 this am
zcol94
Well-known member
Week 2 workout a
Daily warm up
Bench
Bar*12
95*5
135*3
160*5 sets of 5
Squat
135*5
175*5
205*5 sets of 5
Conv. Deadlift
135*5
135*5
135*5
Wide grip conv. Deadlift
135*8
135*8
Abs
~50 pullups supersetted with all work sets
Pretty good session today squats and bench were fairly easy next weeks weight bump might be a little bigger than usual up to 225 on squats and 175 for bench. never done dl's with a wide grip felt pretty good probably going to keep those in rotation
Daily warm up
Bench
Bar*12
95*5
135*3
160*5 sets of 5
Squat
135*5
175*5
205*5 sets of 5
Conv. Deadlift
135*5
135*5
135*5
Wide grip conv. Deadlift
135*8
135*8
Abs
~50 pullups supersetted with all work sets
Pretty good session today squats and bench were fairly easy next weeks weight bump might be a little bigger than usual up to 225 on squats and 175 for bench. never done dl's with a wide grip felt pretty good probably going to keep those in rotation
zcol94
Well-known member
Week 2 acc. Day a
Daily warm up
Incline Db bench
40s* 10
50s* 10
60s* 10
High pulley cable crossovers s/s with triceps
15/6 dips
15/15 cable press down
15/15 cable press down
Chest supported t bar row (wide grip)
45*10
70*10
70*8
Db row
60* 3 sets of 8 each arm
Lat stretchers
3 sets of 15
Just a good pump day, my hamstrings and upper back were really sore when I woke up today, snatch grip deads really lit me up good
Daily warm up
Incline Db bench
40s* 10
50s* 10
60s* 10
High pulley cable crossovers s/s with triceps
15/6 dips
15/15 cable press down
15/15 cable press down
Chest supported t bar row (wide grip)
45*10
70*10
70*8
Db row
60* 3 sets of 8 each arm
Lat stretchers
3 sets of 15
Just a good pump day, my hamstrings and upper back were really sore when I woke up today, snatch grip deads really lit me up good
zcol94
Well-known member
Week 2 workout b
Daily warm up
Sumo dl
Work up
245 * 5 sets of 3 reps
Standing ohp
Bar *10
95*5
95*5
95*5
115*3
115*5
Leg press
200*12
290*10
380*8
470*6
Deadlifts felt great... Getting close to pulling some real weight soon, power rack was jacked up couldnt move the pins so I had to clean the bar into position for ohp and just skipped front squats hopefully it's fixed Monday. Weight this am 173... A little bloated from last night a whole medium pizza from Papa Johns and 7 out of 9 brownies in a 8*8 pan, see where my weight levels out on monday
Daily warm up
Sumo dl
Work up
245 * 5 sets of 3 reps
Standing ohp
Bar *10
95*5
95*5
95*5
115*3
115*5
Leg press
200*12
290*10
380*8
470*6
Deadlifts felt great... Getting close to pulling some real weight soon, power rack was jacked up couldnt move the pins so I had to clean the bar into position for ohp and just skipped front squats hopefully it's fixed Monday. Weight this am 173... A little bloated from last night a whole medium pizza from Papa Johns and 7 out of 9 brownies in a 8*8 pan, see where my weight levels out on monday
zcol94
Well-known member
Week 3 workout A
Daily warm up
Squat
Work up
225*5*5
275*1
315*1
Bench
Work up
165*5*5
Snatch grip deadlifts
135*8
135*8
155*3 sets of 8 reps
~60 total pull ups
Great session today, obviously no PRs but everything felt great, hopefully this is a sign of things to come, ate like crap all weekend long, weight this am was 175
Daily warm up
Squat
Work up
225*5*5
275*1
315*1
Bench
Work up
165*5*5
Snatch grip deadlifts
135*8
135*8
155*3 sets of 8 reps
~60 total pull ups
Great session today, obviously no PRs but everything felt great, hopefully this is a sign of things to come, ate like crap all weekend long, weight this am was 175
zcol94
Well-known member
Week 3 workout B
Daily warm up, added 3 sets of 15 rope triceps extensions to this
Sumo Deadlift
Work up
245* 4 sets of 3
245*5
Standing ohp
95*5
115*5
115*5
115*4
Front squat
135*5
155*5
175*5
195*5
Hanging knee raises
10
10
10
Another good day, ohp felt pretty strong until it wasn't, deadlifts were moving really fast, and front squats felt great supposed to be 5*5 @ 155 but I just kept adding weight til it got tough.
This week is a little messed up headed out of town tomorrow night coming back on Sunday so I'm hitting my main movements back to back to back then taking 4 days off
Daily warm up, added 3 sets of 15 rope triceps extensions to this
Sumo Deadlift
Work up
245* 4 sets of 3
245*5
Standing ohp
95*5
115*5
115*5
115*4
Front squat
135*5
155*5
175*5
195*5
Hanging knee raises
10
10
10
Another good day, ohp felt pretty strong until it wasn't, deadlifts were moving really fast, and front squats felt great supposed to be 5*5 @ 155 but I just kept adding weight til it got tough.
This week is a little messed up headed out of town tomorrow night coming back on Sunday so I'm hitting my main movements back to back to back then taking 4 days off
zcol94
Well-known member
Week 3 workout A
Daily warm up
Bench
Work up
170*5*5
Squat
Work up
245*5*5
Calves
3 sets
Did one set of each of the different rep schemes I've read the last couple days... They all hurt. I left the gym 30 minutes ago and my calves are still shaky.
Supersetted the squat and bench work because I thought I had less time than I actually did, the bench sets were ridiculously easy, I moved in my grip like 1/4 inch on each side but it made all the difference, didn't do a Deadlift variation because my back has taken a beating all week, it doesn't hurt but better safe than sorry.
Weight was 171.5 this am, calling this my pre thanksgiving weekend weight, I won't be surprised to see 180+ on Monday morning
Happy Thanksgiving guys
Daily warm up
Bench
Work up
170*5*5
Squat
Work up
245*5*5
Calves
3 sets
Did one set of each of the different rep schemes I've read the last couple days... They all hurt. I left the gym 30 minutes ago and my calves are still shaky.
Supersetted the squat and bench work because I thought I had less time than I actually did, the bench sets were ridiculously easy, I moved in my grip like 1/4 inch on each side but it made all the difference, didn't do a Deadlift variation because my back has taken a beating all week, it doesn't hurt but better safe than sorry.
Weight was 171.5 this am, calling this my pre thanksgiving weekend weight, I won't be surprised to see 180+ on Monday morning
Happy Thanksgiving guys
zcol94
Well-known member
Week 4 workout B
Daily warm up
Sumo Deadlift
Work up
265* 5 sets of 3 reps
Ohp
95*5
115*5
115*5
115*5
115*5
Leg press
290*12
380*12
470*6 drop 380*8 drop 290*10
~50 pull ups thrown in with work sets
Felt strong today, the only thing that was wanting to give out was my grip, I've been doing all my deadlifts with no chalk double over hand, I'm going to keep with that til I actually drop the bar, opted for leg press> front squats due to pure laziness, laid up and did pretty much nothing besides eat from Wednesday to sunday... Weight this am 185.5, I know it's mostly water/glycogen but it was still crazy to see a 15 lb gain in less than a week
Daily warm up
Sumo Deadlift
Work up
265* 5 sets of 3 reps
Ohp
95*5
115*5
115*5
115*5
115*5
Leg press
290*12
380*12
470*6 drop 380*8 drop 290*10
~50 pull ups thrown in with work sets
Felt strong today, the only thing that was wanting to give out was my grip, I've been doing all my deadlifts with no chalk double over hand, I'm going to keep with that til I actually drop the bar, opted for leg press> front squats due to pure laziness, laid up and did pretty much nothing besides eat from Wednesday to sunday... Weight this am 185.5, I know it's mostly water/glycogen but it was still crazy to see a 15 lb gain in less than a week
zcol94
Well-known member
Week 4 acc. Workout 2
Daily warm up
Pendlay rows
135*5
135*5
155*5
155*5
175*5
Supported t bar row
90*5
125*5
90*5
Straight arm pulldown/ dips
15/bw*15
15/bw*15
15/bw*15
Db lateral raise
12.5 lbs *6*6 rest pause 10 sec between sets
Db rear delt raise
15* 4 sets of 8 rest pause 10 sec. Between sets
Calves
2 ridiculously long sets w/ stretching and flexing after both sets
Just a pump day feeling pretty good, looking forward to squats/ bench tomorrow
Daily warm up
Pendlay rows
135*5
135*5
155*5
155*5
175*5
Supported t bar row
90*5
125*5
90*5
Straight arm pulldown/ dips
15/bw*15
15/bw*15
15/bw*15
Db lateral raise
12.5 lbs *6*6 rest pause 10 sec between sets
Db rear delt raise
15* 4 sets of 8 rest pause 10 sec. Between sets
Calves
2 ridiculously long sets w/ stretching and flexing after both sets
Just a pump day feeling pretty good, looking forward to squats/ bench tomorrow
zcol94
Well-known member
Week 4 workout A
Daily warm up
Squat
Work up
255* 5*5
Bench
Work up
175*5*5
Snatch grip dl
135*8
135*8
155*8
50 pullups s/s with all work sets
Squats seem like they're getting easier every week even with the weight increases rest between sets is down to around 1 minute everything is coming back pretty quickly, bench was actually a little rough today, but I'm gonna attribute that to upper back work and dips from yesterday... Looking for an intra bcaa type supplement but i haven't used one in a few years, is there any you guys recommend?
Daily warm up
Squat
Work up
255* 5*5
Bench
Work up
175*5*5
Snatch grip dl
135*8
135*8
155*8
50 pullups s/s with all work sets
Squats seem like they're getting easier every week even with the weight increases rest between sets is down to around 1 minute everything is coming back pretty quickly, bench was actually a little rough today, but I'm gonna attribute that to upper back work and dips from yesterday... Looking for an intra bcaa type supplement but i haven't used one in a few years, is there any you guys recommend?
zcol94
Well-known member
Week 4 acc. Workout 1
Daily warmup
Incline Db bench/ Db row superset
Work up
50*8/ 50*10
60*8/ 60*10
70*6/ 70*8
Pec fly machine/ supported T-bar row superset
12/ 45*12
12/ 70*10
12/ 70*10
Low cable crossover/ Lat stretchers superset
12/15
12/15
15/15
Added a little chest volume to this day, figure a bigger chest can't hurt my bench and my bench is weakkkkk. Other than that, not much to say. Just a pump day sumos, front squats, and ohp tomorrow
Daily warmup
Incline Db bench/ Db row superset
Work up
50*8/ 50*10
60*8/ 60*10
70*6/ 70*8
Pec fly machine/ supported T-bar row superset
12/ 45*12
12/ 70*10
12/ 70*10
Low cable crossover/ Lat stretchers superset
12/15
12/15
15/15
Added a little chest volume to this day, figure a bigger chest can't hurt my bench and my bench is weakkkkk. Other than that, not much to say. Just a pump day sumos, front squats, and ohp tomorrow
zcol94
Well-known member
Hmm I figured things would have changed that's what I started using 8 or 9 yrs ago and I just stuck with it because it worked, but I haven't used anything for a few years so I thought something else may have come out
zcol94
Well-known member
Missed Friday's session because I was moving into my new apartment all weekend, I guess that was fine though I didn't realize how heavy some of my furniture was...
Week 5 workout A
Daily warm up
Squat
Work up
265*5*5
Bench
Work up
180*5*5
Snatch grip sldl
135*5
155*5
175*5
55 pull ups supersetted with work sets
Everything moved so fast today, almost couldn't believe it. Nothing to really add to it, today was just an awesome day.
going to keep with this programming til I begin to miss reps which I'm estimating to be the end of the month once that happens I'm planning to move into 5/3/1
Looking through the book I think I'm going to try out the 531 strength challenge
Week 5 workout A
Daily warm up
Squat
Work up
265*5*5
Bench
Work up
180*5*5
Snatch grip sldl
135*5
155*5
175*5
55 pull ups supersetted with work sets
Everything moved so fast today, almost couldn't believe it. Nothing to really add to it, today was just an awesome day.
going to keep with this programming til I begin to miss reps which I'm estimating to be the end of the month once that happens I'm planning to move into 5/3/1
Looking through the book I think I'm going to try out the 531 strength challenge
kenpoengineer
Well-known member
Hey Z man. Looking great in here!
Hyde
Legend
zcol94
Well-known member
Alright been busy as hell lately but I've still been in the gym, not as frequently as I wanted but I still got work in, I moved to 5/3/1 yesterday in the book this is the "strength challenge" looks like fun, phase one is just regular 531 programming with an added single at your training Max everyday, this will be a 6 week cycle with no deload.
Yesterday
Ohp- tm=155
Work up
110*3
125*3
140*3+ (6)
155*1
Incline bb bench
135*12
135*12
135*10
Pull-ups/ dips superset
Bw*12/12
Bw*10/12
Bw*8/10
Db curl/ rear delt fly superset
25s*12/12
25s*12/12
25s*10/12
Entire upper body was ridiculously pumped after this session
This am
Sumo deadlift- tm=345
Work up
245*3
280*3
315*3+ (5)
345*1
Front squat
135*8
185*8
205*8
Bw hypers
15
15
15
Core work
Good day today, I picked up some lifting shoes yesterday on sale and tried them today on the front squats, felt pretty good not sure they really made a difference but they didn't hurt anything, I got the Reebok crossfit lifters 2.0 at an outlet for 45$ about the same as a new pair of converse
Yesterday
Ohp- tm=155
Work up
110*3
125*3
140*3+ (6)
155*1
Incline bb bench
135*12
135*12
135*10
Pull-ups/ dips superset
Bw*12/12
Bw*10/12
Bw*8/10
Db curl/ rear delt fly superset
25s*12/12
25s*12/12
25s*10/12
Entire upper body was ridiculously pumped after this session
This am
Sumo deadlift- tm=345
Work up
245*3
280*3
315*3+ (5)
345*1
Front squat
135*8
185*8
205*8
Bw hypers
15
15
15
Core work
Good day today, I picked up some lifting shoes yesterday on sale and tried them today on the front squats, felt pretty good not sure they really made a difference but they didn't hurt anything, I got the Reebok crossfit lifters 2.0 at an outlet for 45$ about the same as a new pair of converse
zcol94
Well-known member
Cycle 1 week 1 day 3
Bench day
Bench
Work up
175*3
200*3
225*3+ (5)
245*1
Db row
60*12
70*12
80*10
Pull up/ dips superset
Bw*8/12
Bw*7/12
Bw*6/12
Bw*3
pullups only to make up for missed reps
Face pulls
3*15
Good day, bench wasn't great but with a bent bar and my shirt sliding all over the bench I still didn't miss any reps so.... Solid day overall
Squats tomorrow, I'll see how the crossfit shoes do for that
Bench day
Bench
Work up
175*3
200*3
225*3+ (5)
245*1
Db row
60*12
70*12
80*10
Pull up/ dips superset
Bw*8/12
Bw*7/12
Bw*6/12
Bw*3
pullups only to make up for missed reps
Face pulls
3*15
Good day, bench wasn't great but with a bent bar and my shirt sliding all over the bench I still didn't miss any reps so.... Solid day overall
Squats tomorrow, I'll see how the crossfit shoes do for that
zcol94
Well-known member
Cycle 1 week 1 day 4
Squats
Squat
135*8
165*5
205*3
235*3
270*3
305*3+ (9)
335*1
Snatch grip rdl
135*12
165*12
205*12
Bw hypers
15
12
12
Db side laterals
17.5s * 5 sets of 12
Abs
Good day squats felt great and I'm liking the shoes feels much more stable shoes/ feet don't move around at all once I'm set, this was a great start to 531 5s week coming up
Squats
Squat
135*8
165*5
205*3
235*3
270*3
305*3+ (9)
335*1
Snatch grip rdl
135*12
165*12
205*12
Bw hypers
15
12
12
Db side laterals
17.5s * 5 sets of 12
Abs
Good day squats felt great and I'm liking the shoes feels much more stable shoes/ feet don't move around at all once I'm set, this was a great start to 531 5s week coming up
zcol94
Well-known member
Cycle 1 week 2 day 1
Ohp
Ohp
Work up
105*5
120*5
135*5+ (7 + 1 push press)
Incline bb bench
135*8
155*6
135*8
135*8
Pull-up/ dip superset
12/12
10/12
8/12
Db curl/ rear delt fly superset
25s * 8/10
25s * 8/10
17.5s * 10/ 30s *8
Ohp felt weak... But it kind of always does, incline bb bench is something I haven't done in about 2 years and it shows, hopefully that catches up quickly... The pump was ridiculous after my first set of pullups/ dips the rest of the workout was tough to finish just because my arms didn't want to move.
Deadlifts in the am
Ohp
Ohp
Work up
105*5
120*5
135*5+ (7 + 1 push press)
Incline bb bench
135*8
155*6
135*8
135*8
Pull-up/ dip superset
12/12
10/12
8/12
Db curl/ rear delt fly superset
25s * 8/10
25s * 8/10
17.5s * 10/ 30s *8
Ohp felt weak... But it kind of always does, incline bb bench is something I haven't done in about 2 years and it shows, hopefully that catches up quickly... The pump was ridiculous after my first set of pullups/ dips the rest of the workout was tough to finish just because my arms didn't want to move.
Deadlifts in the am
zcol94
Well-known member
Cycle 1 week 2 day 2
Deadlift 5s
Sumo Deadlift
Work up
225*5
260*5
295*5
Front squat
155*8
185*8
185*8
Bw hypers/ hanging leg raises
12/10
12/10
12/8
Ab wheel
10
10
10
Db side bends
60*12 per side
60*12 per side
Not supposed to do plus sets on 5s week, forgot about that yesterday, everything moved pretty smoothly but dang was I sweating this morning, the temperature came back up outside but my gym left the heater on over night, I was drenched within 10 minutes...
Off day tomorrow gonna feel good to sleep past 330
Deadlift 5s
Sumo Deadlift
Work up
225*5
260*5
295*5
Front squat
155*8
185*8
185*8
Bw hypers/ hanging leg raises
12/10
12/10
12/8
Ab wheel
10
10
10
Db side bends
60*12 per side
60*12 per side
Not supposed to do plus sets on 5s week, forgot about that yesterday, everything moved pretty smoothly but dang was I sweating this morning, the temperature came back up outside but my gym left the heater on over night, I was drenched within 10 minutes...
Off day tomorrow gonna feel good to sleep past 330
zcol94
Well-known member
Cycle 1 week 2 day 3
Bench 5s
Bench
Work up
160*5
185*5
210*5
Db row
60*12
70*12
80*12
Pull up/ dip superset
6/12
6/12
5/12
5/8
Face pulls
3 sets of 15
Over head cable extension
1 set of 30
Alright day, 5s week with this programming is a little boring, but it serves a purpose.
squats tomorrow, I picked up a pair of elite fts heavy knee sleeves, I've never squatted in sleeves before but the felt pretty good when I put them on, I'll touch on that tomorrow
Bench 5s
Bench
Work up
160*5
185*5
210*5
Db row
60*12
70*12
80*12
Pull up/ dip superset
6/12
6/12
5/12
5/8
Face pulls
3 sets of 15
Over head cable extension
1 set of 30
Alright day, 5s week with this programming is a little boring, but it serves a purpose.
squats tomorrow, I picked up a pair of elite fts heavy knee sleeves, I've never squatted in sleeves before but the felt pretty good when I put them on, I'll touch on that tomorrow
zcol94
Well-known member
Damn really?... I only went off the reviews on their site and their description, I wouldn't have expected that.... I didn't get to squat in them yet though mid Thursday I got hit hardddd with a flu like sickness, dizzy, weak, no appetite, and a fever... Luckily it was pretty much cleared up by Sunday so my ones week will be in tact
zcol94
Well-known member
Cycle 1 week 3 day 1
Ohp 1s
Ohp
Work up
120*5
135*3
+ belt
150*1+ (5)
Closer grip incline bb Bench
135*10
135*10
135*10
Dip/pullups superset
8/8
8/8
8/10
Db curl/ Db rear delt fly superset
25*12/8
25*10*8
25*8/8
Strength felt wayyyyy up on ohp today definitely had 2-3 more reps in me on my plus set but capped it at 5 so i wouldn't ruin incline benching, for whatever reason this day gives me a ridiculous pump by the time I get to the curls I can hardly move. Not complaining, just weird since my volume isn't all that high.
Deadlifts tomorrow
Ohp 1s
Ohp
Work up
120*5
135*3
+ belt
150*1+ (5)
Closer grip incline bb Bench
135*10
135*10
135*10
Dip/pullups superset
8/8
8/8
8/10
Db curl/ Db rear delt fly superset
25*12/8
25*10*8
25*8/8
Strength felt wayyyyy up on ohp today definitely had 2-3 more reps in me on my plus set but capped it at 5 so i wouldn't ruin incline benching, for whatever reason this day gives me a ridiculous pump by the time I get to the curls I can hardly move. Not complaining, just weird since my volume isn't all that high.
Deadlifts tomorrow
zcol94
Well-known member
Cycle 1 week 3 day 2
Deadlift 1s
Weight-183
Sumo Deadlift
Work up
260*5
295*3
330*1+ (5)
345*1
Front squat
185*8
205*8
225*4
Bw hypers
40-50 total reps
Abs
Ab wheel
Hanging leg raises
Db side bends
Went much better than expected, probably had another rep or 2 but 5 was good enough, those sleeves are no joke, tons of rebound out of the hole, not why I purchased them but it's not really a bad thing so I'll go with it. Tomorrow's an off day, I'll see if I can manage to stay out of the gym
Deadlift 1s
Weight-183
Sumo Deadlift
Work up
260*5
295*3
330*1+ (5)
345*1
Front squat
185*8
205*8
225*4
Bw hypers
40-50 total reps
Abs
Ab wheel
Hanging leg raises
Db side bends
Went much better than expected, probably had another rep or 2 but 5 was good enough, those sleeves are no joke, tons of rebound out of the hole, not why I purchased them but it's not really a bad thing so I'll go with it. Tomorrow's an off day, I'll see if I can manage to stay out of the gym