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View Full Version : Zach's 5/3/1 Log with videos!! New to powerlifting!!



ZSinMN
03-27-2010, 09:49 PM
Hey guys little stats about me

age - 23
wt - 190 +/- 5
bf - 13-14% currently
diet is currently ~3500-4000, minimum being 3500

Just started doing power lifting routines about 2-3 months ago. Reason being, I enjoy body building but didnt realize how weak I actually was!!

ZSinMN
03-27-2010, 09:52 PM
Ill get this log up to speed, currently on the 2nd "wave" of 5/3/1 so Ill post up this weeks lifts and videos.

OHP
45 x 10
45 x 10
45 x 10


100 x 5
115 x 5
130 x 9

Dips
25 x 15
25 x 13
25 x 13
25 x 10
25 x 11

Pullups
10
8
7
7
8

Got a vid of my OHP but I didnt tilt it high enough and call you can see is my body sitting there, not worth posting sorry guys but yeah, was real good!



------------------------------------------------------------------------------------------




DL
135 x 8
135 x 8

240 x 5
280 x 5
315 x 8

Good Morning
150 x 12
150 x 12
150 x 12
150 x 10
150 x 12

Hanging Leg Raise
12
8
7
7
8

Got a vid of my DL stance, I need to drop my butt more I think. I do good in some but not to hot in others. After watching I realize I need to quit jerking and pulling back, was jerking unintentionally I was trying to control that dammit

Was pretty exahusted when I went to the gym, been running on ~5 hours of sleep for 3 days now, had to switch shifts with a fellow employee.

Was spent by the time I got my 2nd send of GMS done, oh well I think I did pretty good!



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------------------------------------------------------------------------------------------


BP
135 x 10
135 x 10


135 x 5
155 x 5
175 x 13

DB BP
65 x 15
65 x 13
65 x 13
65 x 12
65 x 12

DB Row
95 x 10
95 x 10
95 x 10
95 x 10
100 x 10

I think I did pretty good on the bench regarding the PL form/technique. getting better at holding my breath. I also discovered "heel drive" wow that makes a big difference in keeping you tight!


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------------------------------------------------------------------------------------------


Squat
135 x 8
135 x 8


175 x 5
205 x 5
230 x 10

Subbed sled for leg press, to many people using it
plates per side

3 x 15
4 x 15
4 x 12
4 x 10
3.25 x 15

Leg Curl
137.5 x 10
137.5 x 10
137.5 x 10
137.5 x 7
137.5 x 8

Another good lift!! Really tried hard with last set of squats, I think I did good! You'll see I want to rack it on 9th rep but stepped back, I was so tired but I wanted to hit 10 cuz that was my goal.

Havent done the sled in a while, but if you recall 4 plate x 8 was my highest I ever did on a rep scheme of 4-8, so I definately am making progress!!

Ill get back to leg press next week, and leg curls are just gay lol. nothign to say about them.


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ZSinMN
03-27-2010, 09:54 PM
Couple notes, just switched convential DL to modifed, I need some work but this is my 2nd time doing it.

Im awful at bench, never have been good with it but Im trying and will improve, max was 265 x 1 "body builder" style with elbows flared out... so yeah learning how to do it the right way now!

Got an Inzer belt comming as well, should of been here last week so looking forward to that as well!


This concludes the first week in wave 2, Ill be swapping out the 1st accessory work for the main lift w/ bands, more of a DE as well. Stay tuned! I start up again Tuesday!

ELmx479
03-28-2010, 10:47 AM
Nice work man! I don't think your weak at all. Looks like you have everything covered pretty well so I'm sure you make some awesome progress.

ZSinMN
03-28-2010, 11:33 AM
Nice work man! I don't think your weak at all. Looks like you have everything covered pretty well so I'm sure you make some awesome progress.
Thanks! I need to work on some technique like my DL my back rounding with exhaustion and I noticed my foot is twitching on squats wtf lol?

Ill be starting again Tuesday with the typical OHP template.

Thanks for checking in!

ZSinMN
03-30-2010, 08:52 PM
OHP

45 x 10
45 x 10

was supposed to only do 3 reps, i thought it was 5 :(
105 x 5
120 x 5
135 x 7

Dips
25 x 15
25 x 13
25 x 10
25 x 11
25 x 10

Pullups
10
10
8
7
9

studying Rippetoe's OHP technique surely paid off. Changed my grip to closer and Im doing the lean forward thing, holy christ does that make a difference!!!

if my phone was set up right youd see how much i was gassed after rep 6, and rep 7 i fought it hard and once I got under the bar it went up!!:head:

All this advice with technique is making sense now, Im improving every day.


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StLRPh
03-31-2010, 06:08 AM
Great work Zach. Good selection of lifts and good effort

ZSinMN
03-31-2010, 01:16 PM
Great work Zach. Good selection of lifts and good effort
Thanks bud!

Thanks for stopping by too!

Im going to be using some bands tonight for the first time, pretty pumped!

ZSinMN
03-31-2010, 07:49 PM
DL
135 x 8
135 x 8
225 x 5


260 x 3
295 x 3
335 x 5 - need pulling advice, going back to normal stance

205 w/ double banded minis
3
3
3
3
3
3
3
2- was like 95% on the 3rd but couldnt lock out

Good Mornings
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12

Hanging Leg Raises
10
8
6
6
4

Ok I need help on how to start the pull. I watched my video and Im surprised my back isnt sore and I didnt **** my back. I need help on bar placement or something.

Legs sore as **** wow, bands kicked my ass. My left leg is bleeding, right is black and blue, and my hands got tore up!! **** is heavy at the top omg!!

Problem is...
1. If I start with my glute / hams, I jerk right away at the start. You can see Im playing the bar out infont and Im leaning into it with my shins. With the band video, you'll see my shoulders are infront of the bar. My spine doesnt have an arch when going upwards, I need to fix this.


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looks like I quad banded them, whoops.

Coke
03-31-2010, 11:33 PM
You will really come to like your Inzer belt, I got the lever one and luv it.

Doing great in here man, good luck with your goals.

ZSinMN
04-01-2010, 12:30 PM
You will really come to like your Inzer belt, I got the lever one and luv it.

Doing great in here man, good luck with your goals.
Cool gets me excited! I got a 10mm single prong one, I was gonna get the leaver but I decided to give it a whirl before I spend more.


Thanks for the compliment bud ;)

DL form needs work but otherwise I think Im doing pretty good! 5/3/1 is an excellent program

ZSinMN
04-02-2010, 06:32 PM
BP
45 x 8
45 x 8
135 x 8

150 x 3
175 x 3
185 x 10

Double banded minis + 135
x 3
x 3
x 3
x 3
x 3
x 3
x 3
x 3

DB BP
65 x 15
65 x 15
65 x 11
65 x 9
65 x 8

DB Row
100 x 10
100 x 10
100 x 10
100 x 7
80 x 10


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Theres some videos.

My spotter got better as I progressed. after like the 4th set he was pretty good. Gotta beat it into his head on what I want him to do. the banded sets were the 2nd and 3rd.

Keith
04-03-2010, 09:49 AM
Ah, another 5/3/1 whore I get to rag on. What are your lifts like? I would really recommend working on your bench technique. No need to get into bands and speed work if your technique is off. You seem pretty loose and all over the place with every rep. Looks like your shoulders aren't fully retracted. You could definitely do with more of an arch and you also look like you're not getting much leg drive, if any at all. I also prefer a narrow sumo stance, it treats me very well. As for your deadlift, your form isn't as bad as you think. Your spine doesn't need to be arched. Maybe as a beginner for safety reasons, yeah, but your thoracic and cervical region should be slightly rounded.

ZSinMN
04-04-2010, 07:48 PM
Ah, another 5/3/1 whore I get to rag on. What are your lifts like? I would really recommend working on your bench technique. No need to get into bands and speed work if your technique is off. You seem pretty loose and all over the place with every rep. Looks like your shoulders aren't fully retracted. You could definitely do with more of an arch and you also look like you're not getting much leg drive, if any at all. I also prefer a narrow sumo stance, it treats me very well. As for your deadlift, your form isn't as bad as you think. Your spine doesn't need to be arched. Maybe as a beginner for safety reasons, yeah, but your thoracic and cervical region should be slightly rounded.
Like my max lifts? Um at different points in time but here they are so far... 265 bp / 315 x 7 squat / and 365 x 2 dead lift. I havent really started maxing out on lifts until recently.

I kinda forgot to hold my breathe but I agree, Im pretty lose and sliding all over the bench. As far as leg drive goes, I just cant figure that out. Im trying to model myself after the Dave Tates Bench Press Cure and all he says is try to drive your heels into the floor. I try it but I dont feel much of a difference at all, I assume Im doing it wrong tho.

As far as dead lifts go, thats my 2nd session using the modified/sumo stance. Im gonna switch back over to the normal stance because I just done like what Im seeing.

Thanks for the critiques tho bud, much appreciated!! any other tips would be appreciated as well ;)

ZSinMN
04-04-2010, 07:49 PM
Squat

45 x 8
45 x 8
135 x 8
135 x 8

190 x 3
215 x 3
245 x 5

175 with mini bands
x 3
x 3
x 3
x 3
x 3
x 3
x 3
x 3

Leg Press
338 x 15
338 x 15
338 x 15
338 x 15
338 x 15

GHR
5
4
5
5
5

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heres the videos, I would of set the camera in a better spot for the 1st one but that clown kid in the background was all over the place and I didnt want my phone getting stepped on or something.

there is no mirrior infront of the rack Im doing box w/ bands infront of so yeah heh. Ill use a bench nextime thats paralell. reason I didnt is cuz I didnt want to fall or something cuz there is no mirrior and I havent done box squats in like 2 years.

Keith
04-06-2010, 03:51 PM
Your free squat looks great, dude! I would sit back more and relax the hips on the box squats to work on speed and explosiveness.

ELmx479
04-06-2010, 06:34 PM
I agree, your squat looks pretty good. Have you ever tried Bulgarian Split Squats? They are a great way to destroy your legs even more after squats.

Keith
04-06-2010, 08:51 PM
I agree, your squat looks pretty good. Have you ever tried Bulgarian Split Squats? They are a great way to destroy your legs even more after squats.

This. Bulgarian split squats ****ing pwn. Although I prefer to do them on my deadlift day so I can hit my quads hard twice a week.

ZSinMN
04-06-2010, 09:17 PM
Dont know how to multi quote on this forum lol

Keith,

thanks for the compliment bud!! I was a little un easy about the box squats becuase I havent done them in forever and there isnt a mirrior, hence the box being a little above parallel and high. Ill use a bench this week and really fly off it ;)

I think I sit pretty far back on squats, Ill try to get a better video of it this week and we'll go from there. I think my flexibility is a major issue on that :(

ELmx479,

Never tried split squats, Ill give them a whirl sometime this week.

ZSinMN
04-06-2010, 09:29 PM
OHP

45 x 10
45 x 10


115 x 5
130 x 3
150 x 3

Dips
20 x 15
20 x 15
20 x 11
20 x 11
bw x 15

Pull ups
10
10
8
7
8

Hanging Leg Raises
10
7
5
5

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Nothing to crazy today, added in leg raises and by the time I got to them I was spent. DL day tomorrow. Any day my damn belt shoudl be here, been taking forever

Keith
04-06-2010, 09:44 PM
150x3 is one hell of a strict overhead press! Good stuff. You do sit back during your squat, but that's exactly what you're suppose to do. This also depends on your stance which we can't tell exactly from the camera angle but if it's a neutral stance, you sit back as much as you're suppose to. It looks great! But yeah, the wider your stance, the more you sit back and the more angle you create with your upper body so I wouldn't worry too much about ever sitting back too much.

Coke
04-07-2010, 01:57 AM
Dont know how to multi quote on this forum lol.

That's just the basic copy & paste several times to another screen or wordsheet.

Good job overall though bro.

ZSinMN
04-07-2010, 08:28 AM
Keith,

Thanks man! I was doubting myself when I took it off the hooks but it wasnt bad at all ;) Yeah that clown kid in the background of my squat video was all over the place, I could see him stepping on my iPhone and I would of flipped lol.

CoCoa,

NM i see the multi quote thing now lol

ZSinMN
04-07-2010, 07:28 PM
DL
warm up
135 x 8
135 x 8
225 x 5


280 x 5
315 x 3
370 x 2

Banded DL
monster mini single banded + 135 x 3
monster mini quad looped + bar 3 reps x 8 sets

Good Morning
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12

GHR
8
8
8
8
8
8

Hanging Leg Raise
8
8
6
5
5

Vids of DL, 2nd banded and 3rd banded bar sets.

Ok correct me if Im wrong but this is what Im figuring out...

to start a pull with low hips, pull "backwards" instead of "standing up"

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Keith
04-07-2010, 10:00 PM
Really strong pull, dude. You got that right about pulling back instead of up, which it still slightly looks like you're doing. Strong, nonetheless. I notice you don't do much warming up with sub-maximal loads before pulling 370. Most people get a couple of sets of 90%+ and you don't have any in that range. Just a thought.

ELmx479
04-08-2010, 07:59 AM
Solid work in here man, you got a strong OH Press for sure. How many days a week are you running the program?

ZSinMN
04-08-2010, 10:07 AM
Really strong pull, dude. You got that right about pulling back instead of up, which it still slightly looks like you're doing. Strong, nonetheless. I notice you don't do much warming up with sub-maximal loads before pulling 370. Most people get a couple of sets of 90%+ and you don't have any in that range. Just a thought.
Thanks bud!

yeah Ive been talking to this real experienced PL who is like my coach and he came up with a plan to get me pulling correctly. Ill be doing that the next 3 weeks and itll work out pretty good, he always gives good advice.

Yeah Im all for warming up and all but I did 5 x 5 and would get fatigued on set 4 90% of the time and would fail/ miss 5th set 5rm by 1 or so. If I had to rate my endurance on 1-10 Id say is about a 3-4 lol. Thanks for the tips and critique tho!!


Solid work in here man, you got a strong OH Press for sure. How many days a week are you running the program?

Thanks brah!!

Im running it 4 x a week, after this week is done DL and Squat day is gonna change somewhat. Not positive of the changes yet but Ill post up the modified routine. Its turning into a westside + 5/3/1

ZSinMN
04-11-2010, 03:27 PM
BP

135 x 8 x 3

160 x 5
185 x 3
205 x 6

BP 135 + mini bands
8 x 3

DB BP
65 x 15
65 x 9
65 x 9
60 x 9
60 x 8

DB Row
95 x 10
95 x 10
95 x 10
95 x 9 - grip shot
95 x 8


- no vids, to many people running around in the gym, didnt know it was a zoo.
but yeah I just kinda quit working, I can usually bang out high reps but just couldnt.

-----------------------------------------------------------------


SQ
bike riding 3mins
bw lunges
135 x 8 x 2

205 x 5
230 x 3
270 x 2

DL
135 + minis 2 x 3
135 + monster minis and minis 6 x 3

Front SQ
115 x 10
115 x 10
115 x 7 - core is shot
115 x 6
95 x 10

Add / Abbductor
187.5 x 20
162.5 x 20
162.5 x 20
137.5 x 20
137.5 x 20

Pendalay Row
115 x 5
135 x 5
155 x 5
180 x 5
210 x 5

gotta run qucick but heres some videos, ill update with commments later

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ELmx479
04-11-2010, 04:39 PM
Nice work man, looks like you started with some pretty high training maxes for the program?

StLRPh
04-11-2010, 05:10 PM
Lotta work in there. Curious about doing DB Rows and then Pendlay rows a few days later. Any negative effect on your deadlift?

Keith
04-11-2010, 06:22 PM
Lotta work in there. Curious about doing DB Rows and then Pendlay rows a few days later. Any negative effect on your deadlift?

I was thinking the same thing. Why rows back-to-back?

Coke
04-11-2010, 07:01 PM
to many people running around in the gym, didnt know it was a zoo.

lol, same thing happened to me my last workout, it was ridiculous too...training is great guy.

ZSinMN
04-11-2010, 09:14 PM
Nice work man, looks like you started with some pretty high training maxes for the program?
Didnt know where to start realy lol. 245 x 8 was what I based my squat off of, I can bench more but not with good technique so I lowered it, and DL I think I set at liek 340ish. I was pretty stiff / not enough sleep / not enough food. was kinda dragging that day

Lotta work in there. Curious about doing DB Rows and then Pendlay rows a few days later. Any negative effect on your deadlift?
Dunno yet, the heaveiest Ill be doing DL until my next max day will be 185 5x5 focusing on speed / technique.


I was thinking the same thing. Why rows back-to-back?
To help the DL and the BP. I was suggested it by fellow PL who is pretty much my coach


lol, same thing happened to me my last workout, it was ridiculous too...training is great guy.
Thanks bud!!

Keith
04-13-2010, 09:28 AM
I can't see training the same muscle groups within a 24 hour period being beneficial...

ZSinMN
04-13-2010, 09:34 PM
I can't see training the same muscle groups within a 24 hour period being beneficial...
only 1 exercise over lap, ill probably end up swapping the DB rows or moving it around based on what happens the next few weeks / months

ZSinMN
04-13-2010, 09:35 PM
Banded BP 30 sec rests
135 x 5 x 3

OHP
100 x 5
115 x 5
130 x 6

Dips
bw x 15
bw x 15
bw x 15
bw x 13
bw x 13

Pullups
bw x 10
bw x 10
bw x 8 - grip
bw x 7
bw x 7.5

Hanging Leg Raises
8
8
6
6
6

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Didnt have a spotter for banded BP, took 30-45 sec rests tho was pretty simple. I may throw some monsters on actual BP day

nothing to exciting, same **** and gaining ;)

ZSinMN
04-14-2010, 11:12 PM
DL
135 x 8 x 2

185 x 5 x 5 - focusing on speed

Banded Squat 135 + minis and monsters
8 x 2

Good Mornings
135 x 5
145 x 5
155 x 5
185 x 5 - pr
185 x 5 - last rep wasnt to hot but w/e

DB SLDL
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10


no video, sorry guys. Gym was a ****ing zoo again. nothing much to report other than Im getting better at pulling backwards and I made a GM PR! never did them for low reps, i got wt hungry thats why I jumped lol. hammys = destroyed

Coke
04-15-2010, 05:38 PM
Looks good for both days bro.

ZSinMN
04-16-2010, 10:23 PM
BP
45 x 2 x 8
135 x 2 x 8


135 x 5
160 x 5
180 x 9

DB BP
65 x 15
65 x 9
65 x 8 - tris are dead, chest is fine :(
50 x 15
50 x 13

DB Row
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

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I think Im getting the heel drive thing? to me it doesnt seem like Im moving around on the bench much but idk. My arch starts out pretty good but as I get tired it kinda goes down slowly, hard to tell cuz Im wearing a sweatshirt but I think Im doing it right.


Ok Im having troubles locking out these DB presses, 65 is nothing. at the very top 3/4 to lockout Im really struggling? should I be concerned about this? I was thinking on adding in some floor presses / cgbp / dumb ext? any suggestions?


oh btw, weighed in at 199.2lbs today ;)

ZSinMN
04-17-2010, 02:12 PM
Squat
45 x 10
135 x 2 x 8

185 x 5
210 x 5
245 x 5 - was supposed to be 240 and I forgot to deload... whoops

Banded DL bar+monster mini quad looped 30 sec breaks
8 x 3

Pendalay Row
140 x 5
160 x 5
160 x 5 - realized i did math wronger before leaving gym, didnt care was to lazy to change it
185 x 5
215 x 5

Front Squat - hams to calves
115 x 15
115 x 7
95 x 10
95 x 10
95 x 10

Abb/Adductors
187.5 x 20
187.5 x 15
162.5 x 15
138.5 x 20
138.5 x 20

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Alright couple of notes
- 1st day squatting with a belt / let alone using it for the first time. Loved it!!
- forgot to deload, whoops
- my math sux

ELmx479
04-17-2010, 04:49 PM
Nice session bro, I would maybe lower the weight / up the reps on the rows. Looks like you would get much more out of the movement.

ZSinMN
04-20-2010, 09:16 PM
Nice session bro, I would maybe lower the weight / up the reps on the rows. Looks like you would get much more out of the movement.
thanks man!

I was gonna stick to 5x5 rows for the time with the focus being on strength. Itll come down to how my deadlift goes next week, I may change some things up even more. Im basically doing 5/3/1 + westside conjugate haha

ZSinMN
04-20-2010, 09:16 PM
Banded BP 30 sec rests 5 x 3 w/ monster minis double looped 115- no spotter so didnt do 135 but i could of easily

OHP
110 x 3
125 x 3
140 x 4

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 12+3

Pullups
BW x 10
BW x 10
BW x 8
BW x 7
BW x 6
BW x 6
BW x 3

Hanging Leg Raise
10
10
10
6
6
8

Next week gonna go back to mini bands and add more weight so like 155lbs. Monsters were little to much, well not really but w/o a spotter Im not gonna **** around with to much weight.

Another day in the books, got my OHP video here.

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Coke
04-21-2010, 05:54 PM
Exceptional form with the overhead pressing vid and with the other vids.

How tall are you Zach?...tons of potential with it all either way.

ZSinMN
04-21-2010, 09:24 PM
Exceptional form with the overhead pressing vid and with the other vids.

How tall are you Zach?...tons of potential with it all either way.
Thanks bud, im trying real hard!!

Im about 5'11'' / 6' 6'1'' to 6'2'' with shoes on

ZSinMN
04-21-2010, 09:24 PM
Decided on doing rack pulls toda... bad move - 1-2 innches below knee, only option i had for depth

135 x 8
225 x 5
315 x 5


450 x 2 - grip slipped, realized it slipped cuz i ripped off part of my skin/callus
425 x 1 - couldnt grip with a bleeding hand

315 x 5 - used a glove, hurt to grip / gloves r ghey 2 teh max
315 x 5
315 x 5

335 x 3
335 x 3

Banded Squat 135 + monsters + minis
8 x 2

Good Mornings
135 x 5
155 x 5
155 x 5
175 x 5
185 x 5

realized Im going to low on these and my butt is starting to stick out, gonna lower wt n fix this next week.

DB SL DL
50 x 5 x 15

bad lift, very bad. no videos, was pissy and started to rage. Grip wasnt an issue with the 450 rack pull, well it was after I tore my hand on the 2nd rep, I couldnt even hold onto it than.

gms i gotta tweak a little bit, nothing major.

Coke
04-22-2010, 07:12 AM
Rack pulls aren't for everyone, holding all that weight raw is outstanding though...**** was brutal with the hand.

ZSinMN
04-22-2010, 09:57 AM
Rack pulls aren't for everyone, holding all that weight raw is outstanding though...**** was brutal with the hand.
Yeah was my first go around doing rack pulls, prolly my last as well lol.

ya bud my hands are like on fire today, and pretty sore. Ah well they'll grow back :)

StLRPh
04-22-2010, 10:33 AM
Doing good work Zach. Keep it up.

ZSinMN
04-24-2010, 03:31 PM
Doing good work Zach. Keep it up.
Thanks man, giving this 110%!!

ZSinMN
04-24-2010, 03:46 PM
BP

45 x 10
135 x 8
135 x 8


150 x 3
170 x 3
190 x 5 - could of did an easy 5+ reps prolly more, was getting frustrated with my back arch and just quit

CGBP
185 x 3
185 x 3
195 x 3
195 x 3
195 x 3

Dips - did it on the fly, gonna switch out incline DB presses next week 5 x 10
bw x 5 x 10

DB Rows
90 x 15
90 x 12
90 x 10
90 x 10
90 x 10

My grip is **** from the rack pulls / my calluses getting ripped off. put a strap on for like 2 reps and ripped it off, **** those gay things. Rather do less wt/ reps than use a strap

Pinwheel curls
30 x 6
40 x 6
40 x 6

Idk why I did them, was in a bad mood and really pissy. Ill be adding in forearm work here prolly on OHP day. I need a little something me thinks

-----------------------------------------------------

Squat

45 x 10
135 x 8
135 x 8

200 x 3
225 x 3
250 x 5 - had 2-3 more left in me, no spotter so I didnt feel confident was worry to much about the lift itself

Pendalay Row
140 x 5
185 x 5
205 x 5
225 x 5
225 x 5 - just wanted to get 225, next week itll be PR for rowing ;)

Banded DL 175 + monster minis double banded
8 x 3 - wanted to do quad but my hands are so sore, I couldnt

Hack Squat - was gonna do GHR but I want to give my hamstrings a breather
270 x 10
320 x 10
360 x 8 - knee was bothering me a little
360 x 10 - me > knee
410 x 8

Abb/Adductor
162.5 x 20
162.5 x 20
162.5 x 20
162.5 x 20
162.5 x 20

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getting use to squatting w/ a belt, you'll notice the long pause between rep 4 and 5, I was debating on racking it due to no spotter

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Prolly could of had a little better form w/ rows but whatever, they went up pretty easy

ELmx479
04-24-2010, 04:36 PM
Nice squats, those reps looked easy for you. What do you mean no spotter for squats?? You got the safety bars on the rack.

StLRPh
04-24-2010, 05:07 PM
Doing well Zach. I can't do hack squats with any kind of weight without knee pain, only thing that does it to.

Coke
04-24-2010, 06:37 PM
Pendlay rows are killer, doing very well with them and the squats as shown in the vids.

You are quite hardcore, totally against the straps, lol. Great job overall man.

ZSinMN
04-26-2010, 08:37 AM
Nice squats, those reps looked easy for you. What do you mean no spotter for squats?? You got the safety bars on the rack.Idk lol, I could bail but I never have on squats. More of a confidence issue i guess :(


Doing well Zach. I can't do hack squats with any kind of weight without knee pain, only thing that does it to. haha I started to get some on the 4th set, I dont do them to much but Ill give them a whirl again this week and if I get it again theyre out!


Pendlay rows are killer, doing very well with them and the squats as shown in the vids.

You are quite hardcore, totally against the straps, lol. Great job overall man.
Thanks bud :)

I prolly could of kept better by keeping my back down lower but its hard when your pulling as hard as you can.

Ha yeah not a fan of straps, a lot of people like them. Just a personal prefence, youre only as strong as your weakest part of your body ya know?

ZSinMN
04-28-2010, 08:31 AM
Banded BP
155 + minis x 3 - moving to slow
145 + minis 4 x 3

OHP
115 x 5
130 x 3
155 x 3

Dips
bw x 15
bw x 15
bw x 12
bw x 12
bw x 10

Pullups
10
9
6
6
7
6

Hammer curls
30 x 3 x 10

Hanging Leg Raise
10
8
8
6


Need new workout shirt, its to small! Other than that nothing to exciting, pretty epic rep on the last 155 damn thing just didnt want to go up lol.


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ELmx479
04-28-2010, 06:20 PM
Damn, you really had to work for that last rep. Good job for getting that. I would love to press 155x3. As for the squats, you don't have to bail if you don't get a rep. Just set the bars an inch or 2 below the bottom of you squat and if you can't get a rep just go back down until the bar rest on the spotter bars.

Coke
04-28-2010, 06:59 PM
pretty epic rep on the last 155 damn thing just didnt want to go up

No joke, damn good job there with the shoulder presses.

ZSinMN
04-30-2010, 08:04 AM
Damn, you really had to work for that last rep. Good job for getting that. I would love to press 155x3. As for the squats, you don't have to bail if you don't get a rep. Just set the bars an inch or 2 below the bottom of you squat and if you can't get a rep just go back down until the bar rest on the spotter bars.Thanks bud :)

Ill try that squat thing later this week with 135 / the bar so if sh1t hits the fan with my max, i wont panic :) Thanks for the advice


No joke, damn good job there with the shoulder presses.
Ha thanks! :D

ZSinMN
04-30-2010, 08:10 AM
Alright first off sorry of lack of updates, next week starts finals week so as you can imagine this week is pretty chaotic. Dont got much time for anything :(

but in my spare time i did....

DL
135 x 8
135 x 8
225 x 5


285 x 5
325 x 3 - felt same as 135, no joke lol
380 x 2

Banded Squat 175 + monster + minis
8 x 2

Good mornings - doing a really close stance now, this wt was just testing the waters
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

DB SLDL
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20

Watched the video a few times myself, hips got to go down a little lower so my shoulders arent so far ahead of the bar. I thought i was down pretty low, but vids done lie!

yes, ipod is pink, its my moms

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Coke
04-30-2010, 11:03 PM
Fine overall effort Zach, good luck at school with your finals.

ZSinMN
05-03-2010, 10:09 AM
Fine overall effort Zach, good luck at school with your finals.
Thanks sir! School wears your down mentally haha!

ZSinMN
05-03-2010, 10:10 AM
SQUAT
45 x 10
135 x 10
135 x 10


210 x 5
240 x 3
280 x 2

PENDALAY ROW - gonna do straight sets of ramping up from now. 185 seems like good place to start.
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

BANDED DL - QUAD LOOPED MINI + 135
8 x 3

HACK SQUAT WT PER SIDE
160 x 8 - quad started to cramp bad
160 x 10
160 x 10
160 x 8
160 x 10

ABB/ADDUCTOR
175 x 20
175 x 20
175 x 20
175 x 20
175 x 20

Good lift today, i prolly could of did 1-2 more squats after looking at my video but oh well.

this wraps up another sucessful 5/3/1 week. I think im going to skip deload, on purpose this time lol. Feeling good like I could bust out another 1 rep max week but ill wait for it

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Coke
05-03-2010, 08:35 PM
Super session throughout dude.

ZSinMN
05-05-2010, 09:33 AM
Super session throughout dude.
Thanks man!

all my sessions are pretty mcuh 45-50mins.

ZSinMN
05-05-2010, 09:37 AM
BANDED BP - 145 + MINIS DOUBLE LOOPED
5 x 3

OHP - did the 65% 5x5 for deload
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

DIPS
15
13
11
10
8 - done lol

PULLUPS
10
9
7
7
7
6
7
4 - i cut myself short a lot, making sure I get all 50

HAMMER CURLS
30 x 10
30 x 10
30 x 10

HANING LEG RAISE
10
8
8
6 -abs were sore but stomach started feeling sick ;(

Kk theres deload day 1! easy stuff, blasted through it pretty quick. slowed down during them pullups, darn forearms suck :(

StLRPh
05-05-2010, 09:57 AM
Solid workout. Seems like you decided to do some deload after all

ZSinMN
05-08-2010, 05:58 PM
Solid workout. Seems like you decided to do some deload after all
Yeah I got convinced by a real experience powerlifter who pretty much coaches me. he says do it, i do it lol.

ZSinMN
05-08-2010, 05:59 PM
BP
185 5 x 5

CGBP - may be swapping for floor presses or reverse grip, having issues with this
205 x 2
205 x 2
185 x 3
195 x 2
195 x 2

DB BP INC
50 x 15
50 x 10
50 x 10
50 x 10
50 x 7 - tired

DB ROW
95 x 12
95 x 12
95 x 10 - grip failing
95 x 7 - grip shot
80 x 15

PREACHER CURL - removing next week, wrist gonna get issues
75 5 x 5

--------------------------------------------

SQ
190 5 x 5

PENDALAY ROW
190 5 x 5

BANDED DL - MINI QUAD LOOPED + 155
8 x 3

HACK SQ - WT PER SIDE
135 5 x 10

GHR - legs were shot by this point
BW 5 x 5

StLRPh
05-08-2010, 06:20 PM
Very cool that you have a good coach. Enjoy the down time

Coke
05-09-2010, 10:14 PM
Props alone for taking the guidance, you can always venture off on your own later on.

Efforts are tight man.

ZSinMN
05-11-2010, 08:33 AM
Very cool that you have a good coach. Enjoy the down time
Yeah he helps me out all the time, to bad hes only online. Im sure Id learn a lot more from him in person :(

Props alone for taking the guidance, you can always venture off on your own later on.

Efforts are tight man.
Thats what I was thinking, he has been here and surpassed it. Ill follow what he suggests cuz he's been right about everything else so far!

Thanks guys :)

ZSinMN
05-12-2010, 10:25 AM
BANDED BP 145 + DOUBLE LOOPED MINIS
5 X 3

OHP
105 x 5
120 x 5
135 x 6

DIPS
15
15
15
14
11

PULLUPS
10
10
8
9
7
6

HAMMER CURLS
30 x 3 x 10

HANGING LEG RAISES
8
8
8 - upper abs something went wrong, could barely walk so I quit


Felt pretty strong today, good lift tho. during the last rep of the HLR something went wrong w/ my upper abs, i like limped back to my desk for some reason. felt like I got punched or something. its fine this morning tho:confused:

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Coke
05-12-2010, 03:58 PM
Pretty good workout man, staying strong.

ELmx479
05-12-2010, 04:21 PM
Damn dude, everything looking strong in that workout. Keep at it.

ZSinMN
05-12-2010, 06:29 PM
Pretty good workout man, staying strong.


Damn dude, everything looking strong in that workout. Keep at it.

Thanks fellas!! :)

ZSinMN
05-12-2010, 06:30 PM
DL
135 x 2 x 8
225 x 3


225 x 5
295 x 5
330 x 5 - eh, kinda winded / tired :(

BANDED SQ MONSTERS + MINIS + 175
8 x 2 - i think im going to add some more weight, these are way to easy.

GOODMORNING
135 x 5
155 x 4 x 5

DB SLDL
55 5 x 15

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ok before I get flammed for talking in the video...
- we were talkinga bout a 300 lb kid and I said "i thought i was big at 215" meaning 300 would be to hard to picture.
-the kids talking asked me when I weighed that much so thats why I said it lol
-Im from minnesota, yes I sound Canadian


but other than that, I think Im getting down low enough for DLs now? eh.. nm i think i need to go lower

StLRPh
05-12-2010, 07:25 PM
deadlifts looked pretty good to me, good speed and good back position

Coke
05-13-2010, 01:20 AM
Form is definitely tight with those deads, good job all around.

ZSinMN
05-15-2010, 01:29 PM
deadlifts looked pretty good to me, good speed and good back position


Form is definitely tight with those deads, good job all around.
Thanks guys!

kk good, I was kinda thinking Ive improved form/technique since starting this and you guys agree :D

ZSinMN
05-15-2010, 01:29 PM
Alright yesterday and today...

BP
135 x 2 x 8


145 x 5
170 x 5
190 x 8

CGBP
185 5 x 3

DB INC BP
50 x 15
50 x 8
50 x 8 - ok strenght is dead, did some dips to finish the set
DIPS 2 x 12

DB ROW
80 x 18
80 x 15
80 x 10 - bi's shot
80 x 10
80 x 10

PREACHERS
65 x 3 x 5


----------------------------------------------------------


SQ
45 x 10
135 x 2 x 8


190 x 5
220 x 5
250 x 5 - stance was little off, atleast I made the 5 oh well

PENDALAY ROW
195 x 5 x 5

BANDED DL - QUAD MINI + 155
8 x 3

HACK SQAUTS - leg press was being used dammit
WT PER SIDE
90 x 10
115 x 10
135 x 10
160 x 10
180 x 10

ABB/ADDUCTOR
175 x 4 x 20
175 1 x 14 - was shot

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- I think i got heel drive down? I looked pretty good, spotter sucks and he waves lol wtf?

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- as stated earlier, my stance was kinda "off" like the 3rd rep is was kinda effecting me. Oh well i just sucked it up and finsihed the set. I prolly could of did 2+ more, my stance was really bothering me tho, Ive never really had a problem but idk what was up w/ me today lol. ez stuff tho:head:

StLRPh
05-15-2010, 02:32 PM
Great job, keep up the solid work Zach

Coke
05-16-2010, 09:00 AM
Squats are looking fine guy, both sessions are nice.

ZSinMN
05-19-2010, 07:24 PM
Great job, keep up the solid work Zach


Squats are looking fine guy, both sessions are nice.
Thanks Fellas!

ZSinMN
05-19-2010, 07:34 PM
BP 145 + minis
5 x 3

OHP
115 x 3
130 x 3
145 x 2 FAIL -**** felt heavy at 130, Im still gonna go for the 1RM this upcomming week :(

Ok after my defeat I was acting like I was 12 and couldnt stop thinking about it, rest of the lift sucked...

Dips bw+20
15
12.5
11
11
10

Pullups bw+20
9
6
6
6
6

Pinwheel Curls
30 x 3 x 15

Weighted sit ups - taking break from HLR cuz it hurt last time, not good hurt either
25 x 8
45 x 8
55 x 8
55 x 6
65 x 6

Horrible day all in all, couldnt focus and lost motivation. Oh well what ya do

-----------------------------------------------

DL
135 x 2 x 8
225 x 3

275 x 3
315 x 3
350 x 3 - felt real heavy, got it tho

Banded SQ 225 + minis
8 x 2

-last 2 sets were a little "slower" than what I would of liked. all still were atg and went up fast tho.

Goodmorning
155 x 5 x 5

DB SLDL
55 x 10
65 x 4 x 10

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Thats about it, idk whats going on with me here lack of focus im sucking it up. last rep on DL isnt to great oh well.

kinda looking forward to deload already

StLRPh
05-19-2010, 08:11 PM
Can't go a 110% everytime. I've seen Jim recommend to a lot of people to take it easy on some of the Waves, the 3's week in particular. Anyway, rest up and eat up and you'll kill it next week.

ZSinMN
05-20-2010, 12:05 PM
Can't go a 110% everytime. I've seen Jim recommend to a lot of people to take it easy on some of the Waves, the 3's week in particular. Anyway, rest up and eat up and you'll kill it next week.
Thanks for the encourgament bud. Something was just off that day idk what. Gonna eat some oatmeal like its going outta style here, gonna own next OHP session!!!