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Zak198
09-06-2012, 07:08 PM
Thank you for reading. First time poster on this site, which I've found to be a knowledgeable and impressive powerlifting community. This log will chronicle my training for raw powerlifting. I compete as a 198 in the USAPL and will remain at that weight (or 205 depending on how class changes are adopted here) for the foreseeable future.

The log begins with a new training cycle that will carry me through the end of the year. I've returned from a honeymoon abroad, and have taken two weeks off from training. Feeling fresher than I have in a long while, and very eager to attack some weights.

Today's session was pulls. The bar drifted a little on the top set, but the weight is not heavy so nothing was a grind. I am anticipating that the explosive pulls after the heavier pulls will help consolidate and improve technique quickly as the weights increase.

9/6/12 Deadlift

BW: 191

Deadlift
135x5
225x4
315x2
335x5
375x5

Deadlift (explosive/60 secs rest)
3x295
3x295
3x295
3x295

SSB Squat
8x175
8x175

DB Row
12x90
12x90
12x90

HS High Row
12x160
10x140

Ab Wheel (paused)
Bx12
Bx12
Bx12

Zak198
09-08-2012, 04:05 PM
Bench
45x10
135x5
185x4
205x3
235x8
245x8

Bench (illegal wide/touch & go)
205x8
205x8

Incline Bench
155x8
155x8

Elbows-Out Extension
30x12
30x12
30x12

Hammer Curl (Football Bar)
75x10
75x10
75x10

Shoulder Horn
15x15
15x15

I dropped about 5 lbs during the two weeks away from training, and upper body strength has taken a hit. Planned on 255x8 but after the first workset (235x8) I could tell that would have been a death set. Will be back on track soon.

Bruiser
09-08-2012, 05:17 PM
Nice work and I look forward to following your journey man. Welccome!

Zak198
09-10-2012, 07:41 PM
Nice work and I look forward to following your journey man. Welccome!

Thanks bud, appreciate it. Definitely open to comments, criticism, ridicule, whatever.

Zak198
09-10-2012, 07:43 PM
BW: 189

Squat
45x10
135x5
185x4
225x3
255x8
295x8

Squat (Explosive/90s intervals)
225x4
225x4
225x4
225x4

Squat (3ct pause/Olympic stance)
235x6
235x6

Good Morning
155x10
155x10

Chest-Supported Row
115x12
115x12
115x12

Hanging Leg Raise (Spud Straps)
Bx12
Bx12


Solid first squat session. Something to build on.

Zak198
09-11-2012, 06:33 PM
Military
45x10
95x5
115x3
135x8
155x8

Military (Explosive/60s intervals)
125x4
125x4
125x4
125x4

Closegrip Bench (Fatbar)
205x8
205x8

Curl (Fatbar)
75x10
75x10

Rear Delt Fly (Pec Deck)
75x15
75x15

Rope Pushdown
Double drop-set to flush

Zak198
09-13-2012, 08:28 PM
BW: 189

Deadlift
135x5
225x4
315x3
345x5
390x5

Deadlift (Explosive/60s interval)
295x3
295x3
295x3
295x3
295x3

SSB Squat
185x8
185x8

DB Row
95x12
95x12
95x12

Lat Pulldown (Pause at bottom/SS/Close)
150x10
135x10

Ab Wheel (Pause)
Bx15
Bx15


So far so good. Everything beltless for the first few weeks of the cycle.

J L S
09-14-2012, 05:14 AM
looking good dude, I like the way you set up your training!

byronsru24
09-14-2012, 07:37 AM
I'll be following this journal as well. Whens your next meet?

Zak198
09-15-2012, 06:44 PM
looking good dude, I like the way you set up your training!


I'll be following this journal as well. Whens your next meet?

Thanks much for dropping in guys. Last meet was in the spring, went 452/314/529 @ 198, which was a little disappointing but a learning experience. I've decided to spend a few months really working on building up the base, so not planning on competing again til early next year.

Zak198
09-15-2012, 06:49 PM
Bench
45x10
135x5
185x4
235x6
255x5

Bench (3ct pause)
225x6
225x6

Bench (wide/tng)
205x8
205x8

Incline Bench
165x8
165x6

Pec Deck
75x12
75x12
75x12

Hammer Curl (Football Bar)
75x12
75x12
75x12

Cable Curl
50 reps to flush


Very disappointing...learning that upper body strength is not persistent, and with the two week break for the honeymoon and the several weeks before that in which I didn't handle much weight, it's really fallen off. Going to have to reset the bench cycle and stay positive...hopefully the big stuff continues to go well.

byronsru24
09-17-2012, 06:21 PM
One thing I've found is I need to only be STRONG when I step on the platform on MEET day. Trying to stay 100% strong year round just burnt me out quick. You just got married and took a few weeks off...don't worry about it.

Zak198
09-17-2012, 07:05 PM
Squat
45x10
135x5
185x4
225x3
265x8
315x8

Squat (explosive/90s interval)
225x4
225x4
225x4
225x4
225x4

Squat (3ct pause/Olympic)
245x6
245x6

Good Morning
165x10
165x10

Hanging Leg Raise (Spud Straps)
Bx15
Bx15


Made easy work of this. Legs are feeling strong.

Zak198
09-17-2012, 07:07 PM
One thing I've found is I need to only be STRONG when I step on the platform on MEET day. Trying to stay 100% strong year round just burnt me out quick. You just got married and took a few weeks off...don't worry about it.

Yeah this is a good tip, appreciated. Important to understand and respect the difference between building strength versus testing strength. The only numbers that matter are on the platform. Something for me to keep in mind as I build the bench back up here.

Zak198
09-18-2012, 08:01 PM
Light Bench
135x10
185x8
185x8
185x8

Military Press
115x5
145x8
145x8

Pullup (Semi-Sup)
Bx10
Bx10
Bx10

Rear Delt Fly (Pec Deck)
90x12
90x12

Fatbar Curl
65x15
65x10


Still tooling around with my approach on the bench.

J L S
09-19-2012, 05:07 AM
still looking good buddy, squats are strong, lots of good volume in there!

Zak198
09-20-2012, 09:49 PM
Deadlift
135x5
225x4
315x3
365x5
405x5

Deadlift (explosive/60s intervals)
295x3
295x3
295x3
295x3
295x3
295x3

SSB Squat
195x8
195x8

BB Shrug
315x12
315x12

Wheel (paused)
Bx15
Bx15


Workmanlike effort.

Zak198
09-21-2012, 11:18 AM
still looking good buddy, squats are strong, lots of good volume in there!

Yeah, subjectively squats feel the strongest right now. Tough thing about training is fine tuning things to get everything moving together...often seems like an overall approach that works well for one lift doesn't do much for another, but mixing and matching philosophies can be tough. Looks from your log like you're figuring out how to make it happen.

J L S
09-22-2012, 12:41 PM
Yeah, subjectively squats feel the strongest right now. Tough thing about training is fine tuning things to get everything moving together...often seems like an overall approach that works well for one lift doesn't do much for another, but mixing and matching philosophies can be tough. Looks from your log like you're figuring out how to make it happen.

couldnt agree more with this. Bench will always be the hardest I think, just because it is generally the slowest and the only way I've seen people around me, bench no.'s shoot up is ironically when they are not SQ/DL'ing through injury or some other reason!
Looking at the way you set your training up though and your strength levels you clearly know what you're doing dude haha! It will all come together no doubt!

Zak198
09-22-2012, 03:50 PM
BW: 191

Bench
135x10
185x5
225x6
225x6
225x6
225x6
225x6

Closegrip
185x10
185x10

Elbows-Out Extension
30x12
30x12

DB Row
100x12
100x12
100x12

Overhead Rope Extension
Double drop set to flush


Going to take a couple weeks to build up the bench volume and reestablish a base here.

J L S
09-23-2012, 04:17 PM
Nice work dude, some good volume in there on the benching!

byronsru24
09-24-2012, 06:24 PM
Yeah, subjectively squats feel the strongest right now. Tough thing about training is fine tuning things to get everything moving together...often seems like an overall approach that works well for one lift doesn't do much for another, but mixing and matching philosophies can be tough. Looks from your log like you're figuring out how to make it happen.

One thing I do is treat each training week like a car trip. You only have so much gas both physically and mentally to last through the week. If you have your pedal to the floor all week, by the end of it, your training will suck. You just have to know when to put your foot on the break, and again on the gas. Think long term, rather then short time like I did for so long.

Zak198
09-24-2012, 06:55 PM
Squat
45x10
135x5
185x5
225x3
295x5
335x5

Squat (Explosive/90s interval)
225x4
225x4
225x4
225x4
225x4
225x4

Squat (3ct Pause/Olympic)
255x6
255x6

Good Morning
175x10
175x10

HLR (Spud Straps)
Bx13
Bx13
Bx13


Felt weak, slow and tight, but the weight was not tough. The beat goes on. Deload next week, then back on the horse.

Byron, that's a solid analogy, I like that and will use it.

J L S
09-25-2012, 06:34 AM
could of just been an off day! got it done regardless. nice work!

Zak198
09-25-2012, 06:41 PM
Bench
135x10
185x10
185x10
185x10

Military
135x5
155x8
155x6

Pullup (Semi-Sup)
Bx12
Bx12
Bx12

Rear-Delt Fly (Pec Deck)
90x13
90x13

Fatbar Curl
65x15
65x11

Reverse Cable Curl
Double dropset to flush


So ends the first 3 week block of the cycle. Deloading next week. Feel solid about squats, decent about pulls, and bench is in the tank, but I have a plan. Always a plan...

Zak198
09-27-2012, 06:20 PM
Deadlift
135x5
225x3
315x3
385x1
385x1
385x1
385x1
385x1
385x1

BB Shrug
295x15
205x30

KB Swing
70x20
70x20

Wheel (paused)
Bx12
Bx12

Zak198
09-29-2012, 04:40 PM
BW: 196

Bench
135x10
185x5
225x3
255x2
275x1
290x1

255x5
255x5
255x5

Closegrip (Fatbar)
205x6
205x6

DB Row
105x10
105x10
105x10

Elbows-Out Ext
35x12
35x12

OH KB Ext
40x20
40x20

Zak198
10-01-2012, 06:12 PM
Squat
135x5
185x4
225x3
275x2
275x2
275x2
275x2
275x2
185x15
135x30

Leg Curl
90x12
90x12

HLR (Spud Straps)
Bx12
Bx12


Back's a little cramped up from squatting, but otherwise feel good, getting the groove dialed in.

Zak198
10-02-2012, 06:56 PM
Bench
135x10
185x5
210x8
210x8

Press Behind Neck
115x8
115x8

Pullup (Parallel Grip)
B+10x10
B+10x10
B+10x10

Rear-Delt Fly (Pec Deck)
95x10
95x10

Fatbar Curl
75x10
75x10


Clock puncher...

Zak198
10-04-2012, 07:00 PM
Deadlift
135x5
225x3
315x2
365x1
405x3 (belt on)
405x3
405x3
405x3
405x3

RDL
275x10
275x10

Shrug
315x12
315x12

KB Swing
70x20
70x20

Wheel
Bx15
Bx15
Bx15


Going to compete in January at the AAU meet in Richmond. The timing and location are good for me. Planning a good run of training up to the meet, I expect to obliterate all PRs. Good first day of pulling today...last rep w/ 405 was as easy as the first.

Zak198
10-05-2012, 08:52 PM
Bench
135x10
185x5
225x3
255x2
275x1
295x1
265x3
265x3
265x3
265x3
265x3

Closegrip (Fatbar)
215x6
215x6

DB Row
105x12
105x12
105x12

Elbows-Out Ext
35x12
35x12

KB OH Ext
44x20
44x20


Nursing the bench back to health.

Zak198
10-08-2012, 04:52 PM
Squat
45x10
135x5
185x4
225x3
275x2
325x5 (belt)
325x5
325x5
325x5
325x5

SSB (Olympic)
185x10
185x10

Leg Curl
95x10
95x10

Hanging Leg Raise (Spud Straps)
Bx15
Bx15


Squats feel very strong. Depth was great, everything was smooth, last rep felt better than the first.

Zak198
10-08-2012, 06:48 PM
http://www.youtube.com/watch?v=3h4czKRuIvw&feature=youtu.be

Zak198
10-09-2012, 06:05 PM
BW: 197

Bench (Explosive/45s interval)
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Press Behind Neck
120x8
120x8

Semi-Sup Pullup
B+15x10
B+15x10
B+15x10

Rear-Delt Fly (Pec Deck
95x12
95x12

Fatbar Curl
80x12
80x12

Zak198
10-11-2012, 07:22 PM
Deadlift
225x3
315x2
365x1
420x3 (belt)
420x3
420x3
420x3
420x3

RDL
295x10
295x10

Shrug
335x10
335x10

KB Swing
80x20
80x20

Wheel (paused)
Bx20
Bx20


Feeling good, everything smooth.

Zak198
10-13-2012, 04:42 PM
BW: 197

Bench
135x10
185x5
225x3
275x1
305x1

270x3
270x3
270x3
270x3
270x3

Closegrip (Fatbar)
225x6
225x6

DB Row
110x10
110x10
110x10

Elbows-Out Ext
40x10
40x10

KB OH Ext
50x18
50x18


Just trying to keep the bench inching forward.

Zak198
10-15-2012, 06:37 PM
Squat
45x10 (OH)
135x5
185x4
225x3
275x2
340x5 (Belt on)
340x5
340x5
340x5
340x5

SSB Squat (Olympic)
195x10
195x10

Leg Curl
100x10
100x10

Hanging Leg Raise (Spud Straps)
Bx16
Bx16


Squats are right on track.

Zak198
10-17-2012, 07:05 AM
http://www.youtube.com/watch?v=mW8ACtLpScg&feature=plcp

Zak198
10-17-2012, 07:06 AM
Bench
135x10
185x5
225x8
225x8

Press Behind Neck
125x8
125x8

SS Pullup
B+15x11
B+15x11
B+15x8

Rear-Delt Fly (Pec Deck)
95x14
95x14

Fatbar Curl
45x25
45x25

Zak198
10-18-2012, 07:26 PM
Deadlift

warmup:
135x5
225x4
315x3
365x2

work (belted):
430x3
430x3
430x3
430x3
430x3

RDL
315x8
315x8

Shrug
335x12
335x12

KB Swing
80x20
80x20

Wheel (paused)
Bx20
Bx20


Good night...

Zak198
10-20-2012, 06:32 PM
BW: 197

Bench
warmup:
135x10
185x5
225x3
275x1
295x1
310x1

work:
280x3
280x3
280x3
280x3
280x3

Bench (3ct pause)
225x5
225x5

DB Row
110x12
110x12
110x12

Elbows-Out Ext
40x12
40x12

KB Overhead Ext
53x20
53x20


I don't think I get much out of closegrips, going to use 3ct pauses as a second exercise on heavy day.

Zak198
10-22-2012, 07:05 PM
Squat

warmup:
45x10,5 (OH)
135x5
185x4
225x3
275x2
315x1

work (belted):
355x5
355x5
355x5
355x5
355x5

SSB Squat (Olympic)
205x10
205x10

Leg Curl
105x10
105x10

HLR (Spud Straps)
Bx16
Bx16


This was a good night. Squats were grindey but were always going up. Also the last night of 5x5s. Deload next week, then things get heavier. I think I've laid a very solid foundation for the rest of this cycle.

J L S
10-24-2012, 03:00 PM
Damn, its good sometimes to drop by a log with in-interrupted posts! adding some nice lb'ages to these working sets, especially over a good time frame will lead to some prolific gains! lots of 5's and 3's! thats how you get strong!

Zak198
10-24-2012, 06:39 PM
Bench (Fatbar/45s intervals)
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

KB Press
52x8
52x8

Pullup
Bx10
Bx10

Pitcher Raise
15x15
15x15

DB Curl
25x15
25x15


Nice easy session to start the deload week.

Zak198
10-24-2012, 06:41 PM
Damn, its good sometimes to drop by a log with in-interrupted posts! adding some nice lb'ages to these working sets, especially over a good time frame will lead to some prolific gains! lots of 5's and 3's! thats how you get strong!

Yeah, things are definitely going well, figuring out what works for me, though it's taken awhile. Agree w/r/t the 5's and 3's, I think driving those up is the key to raw strength.

Zak198
10-25-2012, 06:48 PM
Deadlift (30 second interval)
345x1x10 sets

Shrug
295x15
225x25

Back Extension (Pause at Top)
Bx20
Bx20

Wheel
Bx12
Bx12

Zak198
10-28-2012, 06:23 PM
BW: 196

Squat
275x2
275x2
275x2
275x2
275x2
185x12

Leg Curl
90x10
90x10

Leg Raise (Chair)
Bx12
Bx12


Had to move this up a day due to uncertainty about gym availability the next few days, as we're staring down a storm of cataclysmic proportions. Squats felt awful, glad it was a light week and nothing challening was on the menu cause it would have been a bitch.

Spent all day yesterday at the USAPL meet in Lexington, coaching my wife in her first foray into competitive lifting. She did absolutely awesome, went 8/9, with a 260 pull at 132 raw, and a 148 bench. Proud of her.

muscle_g
10-29-2012, 03:20 PM
Nice log and congrats to the wife!!

Zak198
10-30-2012, 03:27 PM
Nice log and congrats to the wife!!

Appreciate that. I think she's been bitten by the iron bug.

Zak198
10-30-2012, 03:31 PM
Bench (Fatbar/Explosive/90s interval)
215x5
215x5
215x5
215x5
215x5
215x5

KB Press (Standing/Single Arm)
52x10
52x10

Pullup
Bx10
Bx10
Bx10

Pitcher Raise
20x15
20x15

DB Curl
25x15
25x15

Horn
2x15

J L S
10-31-2012, 03:11 PM
looks like your back again zak! nice first bench session!

Zak198
11-01-2012, 06:03 PM
Deadlift
warmup:
135x5
225x4
315x3
work:
385x3
445x3

Deadlift (Explosive/60s interval)
335x2
335x2
335x2
335x2
335x2
335x2

RDL
315x10
315x10

SSB Squat (Olympic)
205x10
205x10

Wheel (Offset)
Bx12
Bx12


Here's the 445x3 pull:


http://www.youtube.com/watch?v=K7y5G6ou9II&feature=plcp

Zak198
11-03-2012, 04:13 PM
Bench
135x10
185x5
225x5
245x5
265x5

2-Board
275x5
295x5

3ct Pause Bench
235x5
235x5

Closegrip
225x6
225x6

DB Row
110x12
110x12
110x12

Rope Pushdowns
2 sets

KB OH Ext
1 set

Coke
11-04-2012, 06:49 PM
Nice job throughout Zak, good luck with your goals.

J L S
11-05-2012, 03:17 PM
they were some damn nice clean pulls zak, nice job man

Zak198
11-05-2012, 07:04 PM
Nice job throughout Zak, good luck with your goals.


they were some damn nice clean pulls zak, nice job man

Thanks much guys. Things are lining up well for me. Momentum is everything

Here's tonight's:

Squat
warmup:
45x10
135x5
185x4
225x3
275x2
work:
315x5
370x5

Squat (Explosive/90s interval)
255x3
255x3
255x3
255x3
255x3
255x3

Squat (3ct Pause/Olympic)
265x5
265x5

Mike's 3P GHR
Bx6
Bx6

Hanging Pike
Bx6
Bx6


Mike's 3P GHR's are as follows: Back Extension w/ a hold at parallel to floor, followed by a traditional GHR, another hold at parallel, into another back ext, and so on. They are tough.

Zak198
11-07-2012, 06:41 PM
Bench (Fatbar/Explosive/90s interval)
215x5
215x5
215x5
215x5
215x5
215x5
215x5
215x5

KB Military Press
60x8
60x8

Pullup
Bx12
Bx11
Bx10

Pitcher Raise
20x18
20x18

DB Curl
30x12
30x12

Zak198
11-08-2012, 06:35 PM
Deadlift
135x5
225x4
315x3
365x2
405x3
460x3

Deadlift (Explosive/90s interval)
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2

RDL
325x8
325x8

SSB Squat (Olympic)
215x8
215x8

Wheel (Offset)
Bx14
Bx14


Solid night. Making a point of avoiding any kind of psyche for the heavy sets. Weight moved a little slow but no grinds.

Zak198
11-10-2012, 04:40 PM
BW: 201

Bench
135x10
185x5
225x3
255x5
275x5

Bench (3ct Pause)
245x5
245x5

Closegrip
225x8
225x8

DB Row
115x10
115x10
115x10

V-Bar Pushdown
100x12
100x15


Top set felt a little tougher than it ought to have.

larsen540
11-11-2012, 08:31 AM
Great training here keep it up

J L S
11-12-2012, 02:44 PM
Solid night. Making a point of avoiding any kind of psyche for the heavy sets. Weight moved a little slow but no grinds.

this is massive! I've been doing this all through my training for a while now, it does really help when you need to turn it on for a heavy set or a day you are really struggling! training coming along nicely still zak!

Zak198
11-12-2012, 06:59 PM
Great training here keep it up

Many thanks, sir! Great to get feedback from a great lifter.


this is massive! I've been doing this all through my training for a while now, it does really help when you need to turn it on for a heavy set or a day you are really struggling! training coming along nicely still zak!

Yeah, this is something I have to keep in check, because I can tend to get excited and emotional if I do not. I have seen the toll emotional lifts take on recovery, versus more workmanlike attempts...really think that even more than volume or intensity, this is the key for me to manage my recovery.

On to tonight's action:

Squat
45x10
135x5
185x4
225x3
275x2
325x5
385x5

Squat (Explosive/90s intervals)
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3

Squat (3ct pause)
275x5
275x5

GHR (m3p)
Bx7
Bx7

Hanging Pike
Bx8
Bx8

Top set was grindey on the last rep, as evidenced by the attached video. Had to fight for depth and cut it pretty close, not sure about all of them.

385x5:

http://www.youtube.com/watch?v=xbD5sJn3jJU&feature=youtu.be

Zak198
11-13-2012, 07:04 PM
Bench (Fatbar/Explosive/90s intervals)
225x5
225x5
225x5
225x5
225x5
225x5

KB Military Press
60x10
60x10

Pullup
Bx12
Bx12
Bx11

Pitcher Raise
25x15
25x15

DB Curl
35x10
35x10

Zak198
11-15-2012, 07:21 PM
Deadlift
135x5
225x4
315x3
405x3
470x3

Deadlift (Explosive/60s interval)
355x2
355x2
355x2
355x2
355x2
355x2

RDL
325x10
325x10

SSB Squat (Olympic)
215x10
215x10

Wheel (Offset)
Bx16
Bx16


Good night, nice focus but no psych. Here's the top set (470x3):


http://www.youtube.com/watch?v=9wIcn0M1H8U&feature=youtu.be

Zak198
11-16-2012, 08:11 PM
Bench
135x10
185x5
225x3
255x5
280x5

Bench (Ram)
295x5

Bench (3ct pause)
250x5
250x5

Closegrip
235x6
235x6

DB Row
115x12
115x12
115x12

V-Bar Pushdown
2 sets


Had to get this one in quick, travelling for a wedding, but got all the planned work in.

J L S
11-17-2012, 09:13 AM
definitely agree with the sentiments on emotion, I'm usually pretty bad for it towards the end of a traning cycle haha, its almost an instinctive thing early on to stay quiet though and just build it all up! The calm before the storm as it were!

You're bench is really coming along now though zak!

Zak198
11-20-2012, 06:39 PM
Squat
45x10
135x5
185x4
225x3
275x2
330x5
395x5

Squat (Explosive/90s)
265x3
265x3
265x3
265x3
265x3
265x3

Squat (3ct Pause)
285x5
285x5

GHR (3p)
Bx8
Bx8

Pike
Bx8
Bx8


Had to gut that top set out. Felt awful all weekend (coupled with good friend's wedding - fairly heavy drinking, etc.,) and pushed this session back a day. Happy to get 395x5, deload is next week, then on to 3s. Still have good momentum.

byronsru24
11-21-2012, 05:45 PM
Its been awhile since I've stopped in here, but wow. Great progress so far!

Zak198
11-21-2012, 06:38 PM
Its been awhile since I've stopped in here, but wow. Great progress so far!

Thanks bud, things are definitely going well for me, learning and getting stronger.

Zak198
11-21-2012, 06:39 PM
Bench (Fatbar)
205x10
205x10

KB Military Press
60x8
60x8

Pullup
B+15x8
B+15x8

Pitcher Raise
15x20
15x20

DB Curl
30x12
30x12

Zak198
11-22-2012, 01:17 PM
Deadlift
405x1
405x1
405x1
405x1
405x1

Shrug
315x12
225x25

Back Ext
Bx20
Bx20

Wheel
Bx15
Bx15

Zak198
11-24-2012, 04:36 PM
Bench
245x3
245x3
245x3
245x3
245x3
205x12

CS Row
115x12
115x12

Pushdown
2 sets

Horn
2 sets

Zak198
11-26-2012, 06:14 PM
Squat
45x10,10
135x5
185x4
225x3
275x2
295x2
295x2
295x2
205x12

Leg Curl
110x10
110x10

Pike
Bx8
Bx8

Zak198
11-27-2012, 06:15 PM
Bench (Fatbar/90s Intervals)
235x5
235x5
235x5
235x5
235x5
235x5

KB Military
70x6
70x6

SS Pullup
15x8
15x8
15x8

Pitcher Raise
30x12
30x12

DB Curl
40x8
40x8

Zak198
11-29-2012, 07:05 PM
BW: 203

Deadlift
135x5
225x4
315x3
415x3
485x2 (missed 3rd)

Deadlift (90s interval)
365x2
365x2
365x2
365x2
365x2

SSB Squat
225x8
225x8

Back Extension (Plate Behind Head)
25x10
25x12

Wheel (Offset)
Bx16
Bx16


Had a pretty brutal day, then forgot my gym bag, so did this session without my belt. I put on one of the thin leather bodybuilding belts hanging at the gym. Not saying I would have managed a triple with 485 with my belt...third rep came up a little but I didn't have much fight to give it. Going to move to doubles, but not sure how I'm going to progress the deadlift...probably something like 490x2 next week, and go from there. My low back is a little fried, but I don't think I tweaked anything with the missed pull...let's consider it a double and a max effort halting pull to mid-shin. Beat goes on...

Zak198
12-01-2012, 05:58 PM
BW: 201

Bench
135x10
185x5
225x4
265x3
285x3

Bench (Ram)
305x3
315x3

Bench (3ct Pause)
255x5
255x5

Bench (Full/1bd/2bd/3bd)
265x3/3/3/1

CS Row
125x10
125x10
125x10

V-Bar Pushdown
120x12
130x12

Horn
15x20
15x20

Worked to an easy triple, then an easy triple w/ the Ram. The pauses were grinds, and then there was the extended set w/ the boards. I am told I did not invent this and it is called 'triceps death'. This was tough, planned on doing triples at each level, then repping out on the three board, but by the time I got up there, one was all I had. Not going to do these every week, but may work them in once in awhile.

Zak198
12-03-2012, 10:31 PM
Squat
45x10
135x5,5
185x4
225x3
275x2
315x2
355x3
405x3

Squat (Explosive/90s int)
275x2
275x2
275x2
275x2
275x2

Squat (3ct Pause)
295x5
295x5

GHR (3p)
Bx8
Bx8

Pike
Bx8
Bx10


First week of 3s on the squat. Tough but managed it without getting too worked up. Glad my back was able to cope with this after Thursday's events.

Zak198
12-04-2012, 06:05 PM
Bench (Fatbar/Explosive/90s interval)
240x5
240x5
240x5
240x3
240x3

KB Military
70x7
70x7

SS Pullup
BW+20x8
BW+20x8
BW+20x8

Pitcher Raise
30x12
30x12

DB Curl
40x9
40x9

Cable Upright Row/Press Out
40x15
40x15


Probably going to drop to timed triples here. Bar not moving very fast any more. Triceps and shoulders were still pretty smoked from Saturday.

Workhorse
12-05-2012, 02:04 PM
Hey, nice looking log. I am on a raw powerlifting journey too...good luck! Lookin' strong in here.

Zak198
12-06-2012, 06:24 PM
Deadlift
135x5
225x4
315x3
365x2
425x2
465x2

Deadlift (Explosive/90s)
365x2
365x2
365x2
365x2
365x2
365x2

RDL
345x6
345x6

SSB Squat
245x6
245x6

Wheel (Offset)
Bx18
Bx18


Backed the topset down because of my overreach last week. Weight was ponderous but hopefully this helps get my pull back on track.

Zak198
12-06-2012, 06:25 PM
Hey, nice looking log. I am on a raw powerlifting journey too...good luck! Lookin' strong in here.

Thanks for checking in bud. Look forward to following your log as well.

Zak198
12-08-2012, 04:39 PM
Bench
135x10
185x5
225x4
275x3
295x3

Bench (3ct Pause)
265x4
265x4

Bench (Soft Touch)
245x6

CS Row
135x10
135x10
135x10
135x10

V-Bar Pushdown
130x10
130x10

Zak198
12-10-2012, 07:22 PM
Squat
45x10
135x5
185x4
225x3
275x2
315x1
365x3
415x2

Squat (Explosive/90s)
275x2
275x2
275x2
275x2
275x2
275x2

Squat (3ct Pause)
305x4
305x4

Squat (Explosive)
225x10

GHR (3p)
Bx9
Bx9

Pike
Bx10
Bx10


Feel like I'm hitting a wall here. The second rep with 415 was a real grind...was always coming up, but I felt like a third rep would have been a 50/50 proposition so I shut it down. Disappointing, but I am trying to be smart here and not blow my load in the gym.

Zak198
12-11-2012, 07:00 PM
Bench (Explosive/90s Intervals)
245x3
245x3
245x3
245x3
245x3
245x3

KB Military
80x6
80x6

SS Pullup
BW+30x6
BW+30x6
BW+30x6

Pitcher Raise
2 sets

Hammer Curl
1 light set to flush

Workhorse
12-12-2012, 08:10 AM
Good workouts...keep it going.

Zak198
12-13-2012, 07:23 PM
Deadlift (explosive/30s intervals/belt)
365x1x12

Snatch-Grip Deadlift from 2" Blocks
225x8
225x8
225x8

SSB
205x5
245x6

DB Shrug
90x15
90x15

HLR (Spud Straps)
Bx12
Bx12


Playing things by ear as I approach the meet. Probably only going to pull heavy one more time, maybe to my opener or around there. Low back has been pretty fatigued lately so that's something to watch.

Zak198
12-16-2012, 03:59 PM
Bouncing back from a nasty stomach bug that has cost me almost ten pounds and left me pretty dehydrated. Still feeling pretty beat down, but wanted to get in and do something.

Bench
135x10
185x5
225x4
245x3
265x3

Bench (3ct)
225x5

Cable Row
3 sets of 12

Pitcher Raise
2 sets of 20

Workhorse
12-17-2012, 12:46 PM
Nice work bud. Keep it up! Homestretch now.

Zak198
12-17-2012, 07:41 PM
Nice work bud. Keep it up! Homestretch now.

Thanks bud. Just trying to get some work in til I can get my weight back up and feeling normal again. Hopefully in another couple days.

Today's session:

Squat
45x10
135x5
185x4
225x3
275x2
315x3
345x3

Squat (3ct)
305x3

GHR
Bx9
Bx9

Leg Raise in Chair
Bx15
Bx15


Just trying to put some easy training in the bank while things get back to normal.

Zak198
12-19-2012, 08:08 PM
Decided to do a gym meet today, for a couple reasons. For one, I'm still bouncing back from the sickness that has caused me to lose a bunch of weight, so I figured that would naturally limit the loads I could use. Second, I am a month out from my meet, so in case I did push too hard there is ample time to recover. And I wanted to see where I was at with my lifts with some fatigue, and no taper or psych. Here's how it went:

Squat
405 good
430 good
455 good

Bench
305 good
315 miss
didn't attempt a third

Deadlift
485 good
505 good
520 miss

1265 gym total

I'm pleased with the squats. Bench I think really took a hit from the rapid weight loss/dehydration, as did my overall energy to pull the last deadlift. I expect to get a good bump on these capabilities in a meet setting, and with a proper taper, so this isn't that bad. It's something I want to get in the habit of doing, practicing the actual sport in training.