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TankofZenzenBB
10-01-2009, 10:32 PM
I thought that I would start posting my training log on here.

Wednesday 9/30 (ME Bench)

Bar 2x15
135x10
225x5
315x3
365x1
425x1 4 board

Shirt On
475x3 3 bd
525x1 2 board, went up so fast that I lost it at the top
580x1 1 board, very good set
625x1 Ĺ bd PR, in the video, the press isnít solid in my opinion. Could of been better. I was surprised I had an even lockout the past 2 months I had problems with my right side not locking out any weight. Iíve been doing 2 boards the last 2 months so first time down to a board Ĺ board in a long time.

DB Bench Press:
60 2x20
70 2x20

Band Triceps:
4x30

Anterior-Medial-Posterior Delts:
8 3x20

video of bench day at Zenzen Barbell, including Matt Minuth 900 1/2 board with Overkill shirt and Eric Lilliebridge 550 2 bd(raw)
http://www.youtube.com/watch?v=g9b8uYE5Yxs

TankofZenzenBB
10-02-2009, 05:39 PM
Thursday 9/30-woke up and felt like crap. Starting to get a cold. Decided not to lift today

Friday 10/2 (Back-Shoulders)
Didnít get much sleep woke up at 530 and had the chills. Didnít go back to sleep until 730. I had class at 10 so I didnít get much sleep. Felt better as the day went along.

Low Pull Lat Pulldown
100x10
140x10
180 4x8

One Arm DB Row:
105 4x12

DB Shrugs:
105 3x20

Side Raise:
20 3x10

Machine Military Press
150 3x10

Reverse Pec Deck:
100x10
150x10
175x10
200 2x10

Monday 10/5 DE Bench
Bar 2x10
135x10

Added medium bands doubled
2x10

2 bd w/bands
75 bar weight 2x5
95 bar weight 2x5
135 bar weight 2x3
155 bar weights 2x3

DB Press:
105x12
80 2x20

Medium Band Pressdowns:
4x30

Front-Medial-Posterior Delts DB Raise

Front 12 3x30
Medial 8 3x30
Posterior 8 3x30

Tuesday 10/6 Back

V-Bar Lat Pulldowns
100x10
150x10
200x8
250x8
280 2x6

Seated Row:
100x10
150x10
200x10
250x8
300x10 went to fatigue and got 10 reps

Upright Row:
100x10
150x10
200 3x12

short and sweet still feeling like crap with this cold

TankofZenzenBB
10-08-2009, 06:27 PM
Wedneday 10/7 had to study for a chem exam so best bet was not to lift and still feeling like crap with this cold.

Thursday 10/8/ DE Squat

Bar 2x10
135x10
225x5
275x5

280 10x2 w/ box

Speed Deadlifts:
135x10 warmup
5x2 245

Stiff Leg Deadlifts:
3x10

Leg Press:
4 plates 3x30

NickAus
10-08-2009, 07:38 PM
I thought that I would start posting my training log on here.

Wednesday 9/30 (ME Bench)

Bar 2x15
135x10
225x5
315x3
365x1
425x1 4 board

Shirt On
475x3 3 bd
525x1 2 board, went up so fast that I lost it at the top
580x1 1 board, very good set
625x1 Ĺ bd PR, in the video, the press isnít solid in my opinion. Could of been better. I was surprised I had an even lockout the past 2 months I had problems with my right side not locking out any weight. Iíve been doing 2 boards the last 2 months so first time down to a board Ĺ board in a long time.

DB Bench Press:
60 2x20
70 2x20

Band Triceps:
4x30

Anterior-Medial-Posterior Delts:
8 3x20

video of bench day at Zenzen Barbell, including Matt Minuth 900 1/2 board with Overkill shirt and Eric Lilliebridge 550 2 bd(raw)
http://www.youtube.com/watch?v=g9b8uYE5Yxs

Hi, I have heard great things about the Overkill shirts-what does Matt say about it?

Have you used one?

Thanks and nice lifting!

TankofZenzenBB
10-08-2009, 07:49 PM
Matt loves his Overkill shirt. He has a double and triple ply and used the triple ply on the 900. Almost all of my teammates switched over to Overkill from using Rage-X. I haven't used one but at one time, Rudy was knocking off money on the shirts, if I had the money I would of bought one. I just like the fact that it's custom to your specifications. It's also nice having Rudy real close if you need to add anything to the shirt.

NickAus
10-08-2009, 08:33 PM
Matt loves his Overkill shirt. He has a double and triple ply and used the triple ply on the 900. Almost all of my teammates switched over to Overkill from using Rage-X. I haven't used one but at one time, Rudy was knocking off money on the shirts, if I had the money I would of bought one. I just like the fact that it's custom to your specifications. It's also nice having Rudy real close if you need to add anything to the shirt.

Thank you very much!

Sounds like a really good shirt!

TankofZenzenBB
10-12-2009, 09:20 PM
feeling a lot better today so i decided to lift with the team. I haven't been there in a week.

Monday 10/12 ME Squat
Barx12
145x12
235x5
325x4
415x1

Briefs w/knee wraps
505x2
595x1 concentrated on getting parallel
685x1 best set off the night, parallel
735x1 about inch high and wobbly in the hole. felt good for the first time without a box.

Leg Press:
225x20
315x30
405x20

video
http://www.youtube.com/watch?v=gCPzjIXdiN0

10/13 Back -short workout to get blood flowing for tomorrow heavy bench workout

Lat Pulldown:
100x10
150x10
200 4x8

One Arm DB Row:
80 4x12

DB Shrugs:
80 4x12

TankofZenzenBB
10-18-2009, 10:48 AM
Wednesday 10/14 ME Bench

Stretch warmup

Barx12
135x12
225x5
315x2
370x1
425x1 3 board

Shirt on
480x3 3 board
530x2 2 board
580x2 2 board 1st rep uneven lockout, Dick said to take breather and do it again. 2nd rep a lot better no uneven lockout.
630x1 1 board just about had this I had the uneven lockout problem and I was almost lockout and my right arm hit the racks.
shirt off

3 boards:
225 2x12
225x20
felt good not even a minute rest.

Thursday 10/15

Standing Military Press: have not done these in a while so I kept the weight light and work on form
95x12
115x12
135 2x12

V-Bar Lat Pulldown:
100x10
150x10
2203x8

Seated Row:
100x10
150x10
200x10
250 3x8

Forearms

Saturday 10/17
Went to Rise of Deadlift/Beast of the bench to help Minuth. Robert Vick was there so I had to help him in warmup room on bench. Minuth bombed on the bench and Vick hit 865 on his 3rd attempt.

TankofZenzenBB
10-20-2009, 09:29 PM
Monday 10/19 DE Squat
Bar 2x10
135x10
225x5
315x3

w/bands and briefs on
405 2x2
425 2x2
445 2x2
465 2x2
Deadlifts
225 3x5

Lying Leg Curls
80x10
100x10
120x10
140x10

Reverse Hypers:
Bwx10
Quarterx10
Plate 2x10

Leg Press:
225 3x20

Tuesday Very light back
Been having some issueís with my right shoulder this past weekend just grabbing stuff out of my car. I got a sharp pain in my shoulder. Iíve had a previous injury back in high school, a sprained ac joint. Iím getting x-rays tomorrow to see what is wrong. The past couple of days Iíve been icing it. I also took a styrofoam cup putting water in it, freeze it, and then massaging my shoulder that way. So today was just a recovery day to get the blood flowing and see what I canít do.

Lat Pulldown: so far no pain
100 4x30

Seated Row: still no pain I was surprised.
100 4x30

DB Shrugs: little pain here
40 3x20

Rotattor cuff with pulley
Internal+external rotation 5 pounds 3x30

TankofZenzenBB
10-22-2009, 03:36 PM
went to the doc and he said i got a sprained ac joint which i thought it was. went last night to the gym to spot and get 2 other opinions from my coach and Matt Minuth. they all said take a week off, come back and gradually increase the weight.

TankofZenzenBB
11-02-2009, 11:54 PM
been over a week since i last lifted because my shoulder. it feels a lot better now. i'm still on my ibuprofen.

Monday 11/2
V-Bar Lat Pulldown:
100x10
150x10
220x8
2403x6

One Arm DB Row:
80 3x20

DB Shrugs:
105 2x20
80x20
70x30

Side raise:
10 4x12

External rotation
17.5 4x12

TankofZenzenBB
11-04-2009, 09:58 PM
Tuesday 11/3 DE Squat

Squat:
Bar 2x10
135x10
225x5

Box
265 2x2
285 2x2
295 2x2
315 2x2

Deadlifts:
135x10
225 3x10

Banded Goodmornings:
3x30

Leg Press:
2 platesx10
3 platesx10
4 platesx8
5 platesx8
6 platesx6
7 platesx6
8 platesx5
9 platesx10

Lying Leg extensions:
80 2x10
100 2x10

Wednesday 11/4 ME Bench
Bar 2x10
135x10
225x5
315x5 4board

Shirt On
365x5 3 board
405x5 3 board
455x5 3 board
405x5 3 board

Shoulder felt good after this

Shoulder rehab with band
External-Internal Rotation 3x30

Had to spot minuth trying 925 to a half board. he missed it at lockout but was so close.

TankofZenzenBB
11-06-2009, 10:43 PM
11/6 DE Bench-Back
Bench
Bar 2x10
135x10

Added doubled medium bands
Bandx5
95x5
115x5
135x5
185x3
205x3
135x5
115x5
95x3

DB Bench Press:
50x20
60x20
80x12

Key Press:
40x10
50x10
65x8

Lat Pulldown:
150 4x10

Seated Row:
200 4x10

DB Shrugs:
50 4x15

Shoulder rehab

Tricep recovery

TankofZenzenBB
11-09-2009, 09:04 PM
11/9 (ME Squat)
Barx10
145x10
235x6
325x3
415x1

Briefs on w/box
505x3 1st rep the seam that my metal briefs had blew but I got these altered so that seam was intact still.
595x2
685x1 w/wraps-not so tight
735x1 w/wraps-really tight, was very fast of the box.
775x1 w/wraps-really tight, heaviest Iíve had on my back

Leg Press (quad recovery)
Plate on each side
3x30

Banded Goodmornings with strong band
3x12

TankofZenzenBB
11-12-2009, 01:40 PM
Tuesday 11/10 Back
Bench pulldowns-sat on bench and used the lat pulldown bar and brought the bar down to my belly. same motion if you were in a tight shirt and trying pull the bar down to your belly.
80x10
100x10
120x10
140x10

DB Chest Supported Row:
60x10
75x10
80x8
105x8

DB Shrugs:
4x20 105

H-Rolls:
20 4x12

Forearms

External-Internal Rotation
4x12 22.5

Wednesday 11/11 ME Bench
Bar 2x10
135x10
225x10
315x5

Shirt on w/ 3 board
365x5
405x5
455x5
475x5
425x10

recovery work

bench
135 3x20
135x30

Banded tricep pressdowns:
3x30

Shoulder rehab

TankofZenzenBB
11-17-2009, 12:13 AM
Friday 11/13 DE Bench
Bar 2x10
135x10

Medium Bands Doubled with 2 board-shoulder was acting up today
Bandx5
95x5
105x5
115x5
125x5
135x5
185x3
135x5
95x5

DB Extensions
105 2x15
105x20

Tricep Pressdowns:
40 3x30

Monday 11/16 DE Squat
Bar 2x10
Barx12 goodmorning lower back felt tight
135x10
225x6

Box Squat
245 2x2
265 2x2
285 2x2
315 2x2

Deadlift
135x10
225x10
315x10

Lying Leg Curls:
60x10
80x10
100x10
120x8
140x8

Leg Press:
2 platesx8
3 platesx8
4 platesx8
5 platesx8
6 platesx6
7 platesx5
8 platesx5
9 platesx5

Quad recovery:

Leg Press:
2 platesx100

Every 10 reps I took break then did another 10 and repeat

I finally got 2 guys on my team that are actually going to come to the rec Saturday to do speed bench.

TankofZenzenBB
11-19-2009, 05:27 PM
Wednesday 11/18 ME Bench
Bar 2x10
135x10
225x5
315x5

Shirt on w/ 3 board
365x5
405x3
455x3
500x5

Key Press:
40x10
50x10
60x10

band Tricep Pressdows
3x30

Thursday 11/19 back-shoulders
T-Bar Rows:
2 platesx10
3 platesx8
4 platesx8
5 platesx6
6 platesx6 hard to grip since I was sweating so damn much. I had to use my wrist wraps on the 6 plates. Iím not a big fan of straps.

V-Bar Lat Pulldown:
100x10
140x10
200x8
240 2x6
240xto failure I think I got 10. again I had to use my wrist wraps.

DB Press:
45x10
50x10
55x10
45x10

Reverse Pec Deck:
100x10
150x10
200x8
250x8
300x6

Db sideraise
20 3x10

Shirt tighteners
40 3x30

Forearm work

TankofZenzenBB
11-30-2009, 09:51 PM
Friday 11/20 ME Squat
Bar 2x10
135x10
225x5
315x3
405x1

Briefs on w/box
I had one of my team member alter these briefs for a second time.
495x3
545x3
600x3 w/wraps was actually going for 5, waited too long to find spotters.
405x15 recovery work

Reverse Hypers
BWx10
25 plate 3x10

Monday 11/30 Back-Shoulders

Lat Pulldown:
100x10
150x10
200 4x8

Seated Row:
100x10
150x10
200 3x10
250x10

Smith Machine Shrugs:
225 4x12

Shirt Tighteners: alternate arm
20x30
30x20
40 2x12

overall good day but didnít feel too hot while working after my 4th set of shirt tighteners I decided to leave. I took a week off and gained about 10 pounds on my short break. I got another week of school, finals then home for winter break until January 10th. I need to start hitting it hard since my goal by the end of the year is 650 on bench.

TankofZenzenBB
12-05-2009, 11:47 PM
Tuesday 12/1 ME Squat
Lifted with my training partner today which was very nice.
Bar 2x10
135x10
Box with bands
225x5
315x3
added briefs
405 7x2
405x4

Speed Deadlift w/reverse bands
135x10
225x5
315x5
395x7

Hamstrings
40x10
60x10
80x10
100x10

Abs
4x30

Leg Press: quad recovery
225 4x30


Wednesday 12/2 ME Bench
Shoulder flexibility warmup
Bar 2x10
135x10
225x5
315x2
365x1
405x2 3 board

455x3 3 board
500x4 3 board
525x7 3 board

Tricep Pressdowns w/bands
3x30

Thursday 12/3 Blood day shoulders-back

V-Bar Lat Pulldown:
100x20
150x20
200 2x20
250x10

One Arm DB Row:
105 3x12

Machine seated row:
100 3x30

Shirt tighteners alternate arm
30 3x30
40x15

Shoulders Front-side

Front
25 3x12

Side 20 3x12

Reverse Pec Deck
100 3x30

Saturday 12/5 DE Bench
Barx10
135x10
185x8
225x8

added double medium bands
Barx10
95x5
105x52board
135x5 2 board
185x5 2 board
225x7 2 board rep out

Reverse Bands
315x25
365x18
405x7

Tricep Pressdowns:
30x60
40x60
50x60
70x50

Forearms

TankofZenzenBB
12-25-2009, 11:02 AM
I haven't posted anything for about 2 weeks. I'm working during my winter break from 530 until 5ish so I'm pretty beat so i don't do much, just rest. This past Wednesday i didn't get home until 530 and plus this ice storm we had i wasn't about to drive it so i stayed home. Always next week.

Monday 12/14 Back

V-Bar Pushdowns:
100x10
150x10
200 4x8

Seated Row:
100x10
140x10
200x10
240x8
280x8
315x10

DB Shrugs:
100 3x20

Wednesday 12/16 ME Bench
Bar 2x10
135x10
225x6
315x3
380x1 3 board
430x1 3 board

Shirt on
480x3 3 board
530x2 3 board
585x1 3 board
top set
630x3 3 board felt pretty good, havenít had 600+ pounds in my hands in a month

TankofZenzenBB
01-29-2010, 10:36 PM
Well i haven't been posting in my log for sometime now and i probably wont be for a while. today i was box squatting on a small little box i missed the box a lot and fell down. my left hand got caught between the rack and the barbell while the barbell as the idiot i am, i ripped my hand away and my hand just started bleeding. for some reason i couldn't extend my middle finger so i knew it was one of tendon in this case my extensor digitorum. there was tons of blood and i heard they were going to close down the rec center at NIU cause of my blood. I'm surprised i didn't pass out from my blood loss. i got to talk to a hand specialist on Monday about reattaching my tendon. i hope to be back to heavy lifting for a good 6 months.