View Full Version : Zac Whalen's Video Log

05-24-2010, 09:36 AM
I've finally decided to start a log on here after surfing the site for the last year or so. There are a ton of knowledageble lifters on here, and I end up training with limited help or alone a lot of times based on my work schedule, so I'm going to try to add as many vids up as possible for critique. Feel free to add tips or feedback.

I've been powerlifting now for a little over 3 years, lifting weights for 10 years or so. My best lifts all were done at my last meet, the SPF Guerrilla Squad Barbell Classic where I went 680-475-610 at 198 for a 1765 total. I've got a couple final goals at 198 before i move up to the 220 class and beyond which is where i belong. I train using some ideas from Westside as well as stuff that I've seen from Big Iron and other programs that I've seen. I usually end up going heavy 4 days a week, but my body deals well with volume and I keep making progress so it seems to work for me.

05-24-2010, 10:24 AM
5/23 - DE bench

Bench - 3 chains. Chains a little over halfway off the floor at lockout
warmup : bar x 5 , 95x3, 135x3
Work sets: 185x3x3, 205x3x2, 225x3, 245x3, 265x2

Chains off, shirt on
425x1, 475x1, 515xdump, 515x1, 535x1, 550x1


The 535 was my best set. I tried to get too aggressive on the first 515 and took it too low and out of the groove. After watching the vid on this one, I just need to tuck more at the bottom to touch. This is about the fifth time ive used this shirt (rage x, partially grid stitched) and thats the lowest I've gotten with it. The 550 was pretty easy press wise, but was probably a half inch or inch higher. I was a little gassed by that point.

Wide Double D pulldown - 150x12, 160x12, 180x10
Overhead tricep ext with rope - 70x12, 80x10x2
CS row- 100x12, 125x10, 150x8
blast strap rear delts- 3x12
hammer curls - 35x15

05-25-2010, 08:39 AM
5/24 - ME Squat/Dead
Warmup- 3 trips with the Prowler, neck harness for 3 sets, 3 sets rolling thunder for grip, and some CV pulldowns

Cambered Bar GM's Rounded back
Up to 475x3
DL Conv Standing on 3" platform - 225x3, 315x3, 415x5
SS Bar walking lunges - bar x 12 steps per leg, 1 min rest, 12 more steps per leg
Glute ham - 15lb med ball x 12x2
GH Situps - 60 lb sandbag x 12 x 3 with rotations to each side at the bottom
Blast strap fallouts- 10x3
Rev hyper - 290x12

Some ME exercises seem to test my strength, the GM's always seem like more of a builder. My spinal erectors are destroyed this morning, and probably will be for the next week or so. I always know i've gone heavy enough when they are sore right after i finish the exercise. Either way, the 475 was a PR tripple by 15 lbs, and when my GMs are up my squat is always good.

05-27-2010, 02:45 PM
5/26 - ME bench
2bd- 135, 185,225,275x3, 315x1, 365x1 (loose 48 rage x on) 385x3, 415x2, 455x1, 475x0
Incline- 185x10, 225x8, 245x5
bench dips- 45x15, 90x15, 135x15
Pullups- 12, 12, hung a kettlebell and did 2 sets of 10 pullups off of it
bent over laterals - 40x12x3
bottoms up kb press- 53x3x3, snatch 53x3x2, 62x5
band pull-aparts x 3 sets

I've been putting a loose bench shirt on after my raw boards because my boards suck and I want to handle some heavier weight. The shirt gives me some pop at the bottom, but nothing at the top, so i missed the 475 about an inch or two away from lockout. We had my lifting partner's 7 yr old daughter holding boards for us tonight and nobody else available, so no vids on this one.