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ZackHowell
01-15-2013, 06:49 PM
Hello Internet Land,

I've decided to start posting my log here at the encouragement of one of my training partners . I currently live in Boone NC and train with Derek Wilcox,Justin Blatnik, and Matt Smith(198). I'm attending Appalachian State University for Exercise Science, and Health Psychology. My best total to date is 860 raw with wraps going 245/190/425 at 165, and diet wise I follow Carb Backloading as best as I can.

ZackHowell
01-15-2013, 06:55 PM
Bench:
45x1x20
135x1x5
155x1x3
185x1x1
Add Reactive Slingshot
185x1x5

Pause Bench with exhale at bottom:
In Reactive Slingshot
185x3x3

Behind The Neck Jerk (In Kilos):
50x1x3
60x1x3
65x1x3
70x1x1
75x1x1 PR

Pullups:
BWx5x6

A. Rope Tricep Pushdowns
105x3x10

B. Rope Hammer Curls
65x3x10

ZackHowell
01-16-2013, 07:16 PM
A.M.

Used a onyx mini band for all sets
50 tricep pushdowns
50 band pullaparts
50 face pulls
50 band flys

P.M.(In Kilos)

Snatch
20xsomexafew
30x2x2
40x1x3

Deadlifts
Sumo
60x2x3
80x1x3
100x1x3
Add belt
120x1x2
140x1x1
Switch to conventional
100x2x2
Add belt
120x1x2
140x3x2

Front Squats
60x5x3

Lying Band Leg Curls
Doubled Onyx Mini Bandx1x50

ZackHowell
01-19-2013, 10:51 AM
Bench
barx1x20
95x1x10
135x1x8
155x5x5

Seated DB Shoulder Press
40x3x8

Chest Supported row
45x3x12

A. Fat Bar Curls
55x3x10

B. Fat Bar Overhead Tricep Extensions
55x3x10

ZackHowell
01-20-2013, 05:11 PM
Snatch (kilos)
Barxsomexafew
30x2x2
40x1x1
50x2x0

Clean + Jerk (kilos)
40x1x3
50x1x1
60x1x1
70x1x.5 Missed the Jerk
70x1x0

Squat (kilos)
70x1x5
90x1x3
110x1x3
Add wraps
110x1x3

Wanted more reps on the set with wraps but the bar was rolling down my back so I just racked it.

A. Leg Press
225x3x15

B. Shrugs
155x3x15

ZackHowell
01-22-2013, 06:23 PM
Jog
1 mile

Hillsprints
5 rounds

Need to start working on my conditioning a bit more. Thought this was going to kill me.

ZackHowell
01-22-2013, 06:26 PM
Bench
barx1x20
135x1x10
155x1x8 PR set of 8
185x1x5 PR set of 5
205x1x1 PR
225x1x0

Tried a new bench setup today, pretty clear results.

Random overhead lifts
up to
155x1x1 Push Press

Pullups
bwx6x5

50 tricep pushdowns
50 band pullaparts
50 face pulls
50 band flys
Used a onyx mini band for all sets

ZackHowell
01-23-2013, 06:48 PM
Deadlifts off 4 inch blocks (kilos)
1 set sumo 1 set conventional
barxsomexafew
70x2x3
120x2x3
140x2x3
160x2x1 PR sumo
120x6x3

Shrugs
120x3x10

Box Jumps
up to
34 inchesx3x1

Leg Press
225x3x15

Band Leg Curls
Onyx mini bandx50

ZackHowell
01-27-2013, 06:50 PM
Notes: Had a pretty bad wipe out skiing on Friday and really jacked up up my right knee. Xray shows no breaks but I'm thinking its a partial meniscus tear. I'll see the Orto sometime this week for an MRI and go from there. Currently limited to exercises where I don't need my legs to stabilize myself, so I'm going to be changing up my training a bit until I can rehab my knee.

Incline Bench
barx3x10
95x5x10
95x5x12

Seated Behind the Neck Press
65x3x10

A. Curls
45x3x10

B. Overhead Tricep extension
45x3x10

ZackHowell
01-29-2013, 08:48 PM
Notes: Seeing the Ortho about my knee tomorrow, MRI Friday if he thinks I need one. My knee sorta works again now. I'm able to walk, even up and down stairs mostly pain-free once I work out the initial stiffness in my knee. Was able to do flat bench with no leg drive and somewhat of an arch today so pretty happy about that. Based on how much better my knee is doing I'm hopeful that its not a tear.

Bench
no leg drive

barx1x20
135x1x10
165x1x3
185x1x2
175x1x3
165x1x5
155x1x8

Klokov Press
75x3x10

Pullups
BWx5x5

gopostal42
01-29-2013, 09:01 PM
skiing is awesome

JustinBlatnik
01-30-2013, 07:27 AM
skiing is awesome

yes. yes it is. shredding the gnar man!

gopostal42
01-30-2013, 10:26 AM
brooooooooooooooooooo

ZackHowell
01-30-2013, 06:37 PM
Notes: Talked to the ortho today, diagnosed my knee with a moderate MCL sprain. Should be normal in ~3 weeks.

Arms Brah!

A. Cable Preacher Curls
50x3x10

B. Tricep Rope Pushdowns
50x3x10

A. Straight Bar Curls
55x3x10

B. Overhead Tricep Extensions
55x3x10

A. Alternating DB Hammer Curls
30x3x10

B. Incline DB Tricep Extensions
30x3x10

Got bored of doing arms so decided to try rack pulls...

5 Inch Rack Pulls
1 set sumo 1 set conventional
No Belt
135x2x10
225x2x5
275x2x5
Conventional was bugging the knee so switched to just sumo
315x1x6 PR
315x1x10 PR

ZackHowell
02-01-2013, 03:29 PM
A.M.
30 minutes on stationary bike 10mph

P.M. 1
Incline Bench
barxsomexafew
95x1x10
135x5x5

Cable Fly
40x3x10

Strict Axle Press
65x3x10

Band Raise complex (Front Side Rear)
Onyx mini bandx3x10

P.M. 2

A. Band Leg Curls
Onyx mini bandx3x20

B. Band Leg Extension
Onyx mini bandx3x20

ZackHowell
02-02-2013, 05:38 PM
A.M.

Back Accessory
Pretty light today since I'll be pulling heavy tomorrow

Random Pullup Variations
bwx5x5

Chest Supported Row
45x3x10

Lat Pulldowns
Wide Neutral Grip
105x2x10

Close Neutral Grip
105x2x10

Stationary Bike
30 minutes at 10mph

P.M.

Arms Brah!

Dips
BWx3x10

Skullcrushers
45x3x10

Seated Overhead Tricep Ext.
45x3x10

A. Bench Dips
BWx3x10

B. Tricep Kickbacks
15x3x10

A. Straight Bar Tricep Pushdowns
50x3x10

B. Reverse Grip Pushdown
40x3x10

Hammer Curl
40x2x10

Seated Incline Curl (Drop set)
30x1x5
20x1x5
15x1x5

Fat Bar Preacher Curl
40x2x10

Did arms with a friend from the school gym, think I'll keep doing an arm day like this for a while and see how it goes. Keep the volume down on the biceps since I'm planning to deadlift heavy tomorrow.

ZackHowell
02-06-2013, 09:10 AM
Pullfest in Hickory!

Deadlifts
135x2x6
225x2x4
275x2x2
315x1x1
365x1x1
405x1x1
430x2x0

Tried pulling in a multi-ply suit for the first time today, through this I learned that pulling conventional in a canvis suit does you more harm than good.
http://www.youtube.com/watch?v=kGloZUYpbZM

Squats
135x3x8

A. Reverse Hyper
50x3x15

B. DB Shrugs
75x3x15

A. Leg Extension
100x3x10

B. Lying Leg Curl
70x3x10

ZackHowell
02-06-2013, 09:16 AM
30 minutes stationary bike ~10mph


2-5-13

A.M.
Bike Sprints 1 min sprint 1 min easy spin 10 rounds average pace ~15mph

P.M.

Bench
barx1x20
135x1x10
165x6x4
Started pausing my first rep of each set, seems to really put me in a good groove for the following reps and should help my strength off the chest.

Behind the Neck Push Press
95x3x8

A. Dips
bwx3x10

B. Pullups
bwx3x5

JustinBlatnik
02-06-2013, 11:27 AM
looked really good benching yesterday but. i think this format is going do work really well for you.

ZackHowell
02-07-2013, 10:59 AM
A.M.
Was a nice day so took a 30 minute walk outside


P.M.

Squat (Kilos)
barxwhatever
60x2x3
80x6x4
Played with my stance a little on these and I'm fairly sure I'm gonna start squatting medium stance in olympic shoes from here on out for my raw work. I'm tired of going nowhere trying to make super wide stance super low bar work for me raw.

Sumo Deadlifts (Kilos)
100x3x8

ZackHowell
02-08-2013, 06:39 PM
Front Squats (kilos)
barxwhatever
40x1x5
50x1x5
60x6x4

Power Cleans (kilos)
50x6x4

A. Wide Grip Pullups
bwx2x8

B. GHR sit-ups
bwx2x12

A. Neutral Grip Pullups
bwx2x6

B. Hanging Leg Raises
bwx2x12

A. Abductor machine
50x2x15

B. Adductor machine
30x2x15

30 minutes stationary bike 10mph

ZackHowell
02-09-2013, 07:33 PM
Strict Overhead Press
barx1x5
65x1x5
95x6x4

Incline Press
115x3x8

Dips
bwx3x10

ZackHowell
02-10-2013, 05:11 PM
P.M.

Deadlifts
135x2x4
225x2x4
275x1x4
315x6x4

Squats
145x3x8

Reverse Hyper
90x3x10

DB Shrugs
105x3x10

P.M. 2
Got bored so:

Onyx mini band
Band Leg Curl x50
TKE x50
Band Pull Apart x50
Band Abductor x50
Band Pull-through x50

ZackHowell
02-12-2013, 09:12 PM
30 minutes on stationary bike random pace ~11mph

2-12-13

A.M.
30 minute walk

P.M.

Bench
barx2x10
135x1x10
155x1x3
170x7x3

Behind The Neck Push Press
barx1x5
95x1x5
125x7x3

A. Skull Crusher
50x3x10

B. Ez-Bar Curl
50x3x10

A. Dips
Bwx3x10

B. Hammer Curls
30x3x10

Pullups
Bwx4x6

ZackHowell
02-13-2013, 06:21 PM
A.M.
25 minutes stationary bike 5 miles
20 minute incline walk on treadmill 1 mil

Squats
barxwhatever
135x2x3
185x3x3
205x5x3

Conventional Deadlifts no belt
155x1x3
265x3x8

Power Shrugs
405x5x5

Yates Row
95x3x10

A. Cable Row
130x3x10

B. 45 Degree back ext.
bwx3x10

A. GHR situps
bwx3x10

B. Calf Raises
200x3x10

ZackHowell
02-15-2013, 06:26 PM
Front Squats (In kilos)
up to
65x7x3

Power Clean (kilos)
55x8x2
30 seconds rest between each set

GHR sit ups
bwx3x10

ZackHowell
02-16-2013, 05:31 PM
Strict Overhead Press
100x7x3

Incline Bench
125x3x8

A. Fat Bar Skullcrusher
bar+20x3x10

B. Fat Bar Curl
bar+20x3x10

No rest between those 6 sets

A. French Press
55x3x10

B. EZ Bar Curl
45x3x10

A. Tricep Pushdown
50x2x20

B. Hammer Curl
25x2x20

ZackHowell
02-17-2013, 07:09 PM
P.M. 1

Squats
barx1x5
155x1x3
205x1x2
add briefs
245x2x2
add suit straps down
295x1x1
add knee wraps straps up
335x1x1 PR

Sumo Deadlifts (kilos)
Briefs
120x1x2
140x1x2
160x1x1 PR

More experiments with wearing gear today. Was a fun experience but I think I'll stick to raw lifting for now. My hip strength and mobility have a good ways to go before super wide squats and deadlifts become a strongpoint. Need to work on upper back strength and tightness as well, started folding pretty hard as I got closer to depth.

P.M. 2

Had some downtime and felt pretty good so hit a second session.

Squats
barx2x5
95x2x3
135x2x3
185x6x3
185x1x10 Maybe PR? Can't remember doing this many reps recently on squats.

Power Shrugs
315x1x5
405x1x5
495x1x3
405x3x10

A. 1 Arm Cable Rows
60x3x10

B. GHR Situps
Bwx3x10

Calf Raises
bwxabunch

ZackHowell
02-20-2013, 05:36 PM
Bench
135x1x10
155x1x3
175x7x2
175x1x4
Played around with my foot positioning a good bit today, found a way to actually get leg drive as apparently I was not getting any at all with my previous positioning.

Behind the Neck Push Press
105x3x8

Ran out of time so called it a day there.

ZackHowell
02-20-2013, 05:39 PM
A.M.

Hill Sprints 3 rounds
Bike Intervals 15min

A. Dips
bwx3x10

B. Facepulls
60x3x10

A. Fat Bar Skullcrusher
55x3x10

B. Rope Hammer Curls
60x3x10

P.M.

Squats
135x2x3
185x1x2
195x1x2
210x4x2
225x3x2
Add Wraps
225x1x5

Conventional Deadlifts no belt
135xsome
225xsome
275x3x8

GHR Situps
bwx3x10

ZackHowell
02-21-2013, 03:25 PM
Was bored and had some extra time today so:

Hang Cleans
up to 60k

Behind the Neck Push Press (kilos)
40x2x8
50x1x8
60x1x3

Neutral Grip Pullups
bwx3x5

1 Arm t-bar rows
platex3x10

Bike sprints 2 on 3 off
15 minutes

ZackHowell
02-22-2013, 05:51 PM
Swim ~20 laps

Power Cleans (kilos)
40x2x3
50x2x3
60x1x2
62.5x1x1 PR power clean
60x6x2
60x1x5 PR for reps
Got tired of doing sets so decided to push the last set and just be done.

Front Squats
Started warming up and my knee told me to shut it down.

DB Rows
80x1x10
100x1x10
110x1x10

ZackHowell
02-23-2013, 06:03 PM
Incline Press
barx1x20
95x1x10
115x1x8
135x3x8

Klokov Press
75x3x10

Band Tricep Pushdown
Onyx mini bandx1x50

Axle Skullcrushers
45x5x10

Band Hammer Curls
Onyx mini bandx1x50

Axle Curls
35x5x10

A. Reverse Grip Tricep Pushdowns
90x3x12

B. Reverse Grip Axle Curls
35x3x12

A. Dumbbell Hammer Curls
20x3x15

B. Dumbbell Tricep Kickbacks
10x3x15

While I feel silly doing this much arm work especially things like kickbacks, it seems to be helping my elbow pain, and tricep strength for my presses.

ZackHowell
02-24-2013, 10:33 PM
Squats (kilos)
60x1xfail

Hip is acting up again even after narrowing my stance up a good bit here recently.

Deadlifts (kilos)
60x1x3
100x1x3
160x3x1

Squats(kilos)
60x5x5

Playing with stance some to try and get my hips to work.

Random cardio class at work for ~30 minutes

ZackHowell
02-26-2013, 07:07 PM
20 minutes treadmill
15 minutes bike sprint intervals 1 on 2 off

ZackHowell
02-26-2013, 07:11 PM
Bench
barx2x10
135x2x5
155x1x3
185x4x1
205x0x1
185x4x1
185x1x3

185 felt easy, still having issues with leg drive. Elbow is starting to flare up again unfortunately.

Klokov Press
75x2x12
85x1x7 PR

A. French Press
45x3x10

B. Straight Bar Curl
45x3x10

A. Band Tricep Ext.
Onyx mini bandx1x50

B. Band Hammer Curl
Onyx mini bandx1x50

ZackHowell
02-27-2013, 07:27 PM
Squat
barxstuff
95x1x3
135x2x3
185x1x2
205x1x1
225x1x1
235x1x1
185x1x3

RDL
135x3x5

Well squats are still sucking pretty hardcore so I took Derek's advice to do some RDLs. Upon completing my first set of 5 it became painfully aware to me that my hamstrings are pathetically weak. As they were ready to violently choke me to death , and started cramping almost immediately. So I'm going to take a couple steps back and run the "Derek Wilcox jacked and tan cycle of less suck".

gopostal42
02-28-2013, 01:17 PM
you and me both sir

ZackHowell
03-01-2013, 06:36 PM
Swim
~32 laps or 1 mile of various strokes and drills

Neutral Grip Pullups
bwx5x5

DB Rows
80x1x10
100x2x10

Chest Supported Row
45x3x10

ZackHowell
03-02-2013, 07:45 PM
Strict Overhead Press
barx1x10
65x1x10
70x5x10

DB Rear Delt Raise
15x5x10

Neutral Grip DB Press
40x1x10
50x1x10
60x1x11 6 rep PR

A. Axle Curl
60x3x8

B. Axle French Press
60x3x8

A. Rope Pushdown
90x3x10

B. Rope Hammer Curl
60x3x10

C. Face Pulls
60x3x10

ZackHowell
03-03-2013, 06:24 PM
2" Deficit Sumo Deadlifts no belt
135xstuff
185x5x10

"Ukranian" DB Deadlifts
40x4x25

GHR Situps
bwx3x10

Calf Raises
bwx3x20

ZackHowell
03-06-2013, 08:47 AM
Bench
barxstuff
135x5x10

No touch presses
115x5x10

Neutral Grip Incline DB Press
40x3x12

Neutral Grip Pullups
bwx3x6

ZackHowell
03-06-2013, 05:19 PM
Squats
barxstuff
135x1x3
145x5x10

RDL
115x5x10

GHR situps
bwx3x12

ZackHowell
03-08-2013, 04:21 PM
Strict Overhead Press
barx1x10
75x5x10

DB Rear Delt Raise
15x5x10

Neutral Grip DB Press
50x3x10

Rope Hammer Curl
60x3x15

Wanted to do more but my elbow advised me to do otherwise. Might do some pushdowns and face pulls later if it decides to cooperate.

ZackHowell
03-12-2013, 08:41 PM
3" Deficit Sumo Deadlifts no belt
135xstuff
185x5x10
Upped the deficit instead of the weight from last week, Ended up being 187.5 though due to kilo conversion for this week so I kinda sorta went up. Regardless much much easier than last week even given a higher deficit and more weight.

"Ukranian" DB Deadlifts
45x4x25

GHR Situps
bwx3x10

Calf Raises
bwx3x20

ZackHowell
03-12-2013, 08:43 PM
Bench
barx2x10
95x1x10
135x1x5
140x5x10

No Touch Press
120x5x10

Reverse Grip Incline Press
75x5x10

Neutral Grip Incline DB Press
40x5x10

A. Kneeling Tricep Pushdowns
50x3x10

B. DB Hammer Curls
30x3x10

DB Curls down the rack dropset
30x3x5
25x3x5
20x3x5
15x3x5
12x3x5

ZackHowell
03-13-2013, 08:50 PM
Squats(kilos)
barx1x10
40x1x10
60x1x5
70x5x10

RDL (kilos)
60x5x10

GHR Situps
bw+10x3x8

Random row machine
90x3x12

gopostal42
03-14-2013, 07:14 PM
why not do 110?

ZackHowell
03-15-2013, 04:25 PM
why not do 110?

Because you did 110...

ZackHowell
03-15-2013, 04:28 PM
Strict Overhead Press
barx1x10
65x1x10
80x5x10

DB Rear Delt Raise
15x5x10

Neutral Grip DB Press
55x3x10

Was at a commercial type gym with machines today so super bro fest!

Chest Supported Row
130x3x10

Then non stop quadruple set brah!

A. Upright Cable Row
70x3x10

B. Preacher Curl
40x3x10

C. Pec Deck
70x3x10

D. Tricep Rope Pushdown
90x3x10

Everything ever had a sick pump after that.

ZackHowell
03-18-2013, 02:46 PM
Cardio:
Hiked on the parkway for a couple of hours.

ZackHowell
03-18-2013, 02:53 PM
3" Deficit Sumo Deadlifts no belt (kilos)
60x1x3
80x1x3
90x3x10
100x2x10
First sets at 90k felt great so I decided to push the issue a bit, 100k was right where I wanted intensity to be on the first set but the second set was harder than expected, thinking my hips were just done by that point.

"Ukranian" DB Deadlifts
50x4x25

GHR Situps
bw+10x3x10

Calf Raises
bwx3x20

ZackHowell
03-18-2013, 02:54 PM
Cardio:
30 minute walk around campus
20 minutes bike sprints 1 min on 2 min off

ZackHowell
03-20-2013, 05:17 PM
Bench
barx1x20
135x1x10
145x5x10

No Touch Press
125x4x10
135x1x10

Incline DB Press
50x5x10 PR

Incline DB Tricep Ext.
25x3x10

Neutral Grip Pullups
bwx3x10 PR

ZackHowell
03-20-2013, 05:21 PM
Squat
barx10
95x10
135x1x5
165x5x10

RDL
155x5x10

Maybe more later running short on time.

ZackHowell
03-24-2013, 10:31 PM
A.M.

3-15-13

Wide Grip Pullups
bwx3x5

Strict Overhead Press
barx1x10
65x1x10
85x4x8

DB Rear Delt Raise
15x5x10

Neutral Grip DB Press
55x3x15 PR

A. Upright Row
45x3x10

B. High Pull
45x3x10

Medows Row
50x3x8

P.M.

Klokov Press
barx1x10
65x1x10
75x3x10

A.Overhead Tricep Ext.
50x3x10

B. Ez Bar Curl
50x3x10

A. Rope Face Pull
90x3x10

B. Rope Tricep Pushdown
90x3x10

C. Rope Hammer Curl
50x3x10

ZackHowell
03-24-2013, 10:34 PM
3-24-13

P.M. 1

3" Deficit Sumo Deadlifts no belt (kilos)
60x1x3
80x1x3
100x1x5
110x5x5
Did something to my left hamstring on these. Felt like the bottom of a RDL in terms of how tight my hamstring has been all day.

"Ukranian" DB Deadlifts
55x4x25
Holy lower back destruction batman.

P.M. 2

Neutral Grip Pullups
bwx3x5

A. "Good Girl" Machine
30x3x20

B. "Bad Girl" Machine
30x3x20

DB Rows
110x3x10

DB Shrugs
130x3x12

GHR Situps
bw+10x3x10

Calf Raises
bwx5x20

ZackHowell
03-26-2013, 07:39 PM
3-26-13

Bench
barx1x10
135x1x5
155x1x3
175x3x3
135x3x10

Neutral Grip DB Bench
60x5x8

A. Overhead Tricep Ext.
55x3x10

B. Straight Bar Curl
55x3x10

Wide Neutral Grip T-bar Rows
90x3x10

JustinBlatnik
03-26-2013, 09:01 PM
Great Benching today man. It's coming along real well.

ZackHowell
03-27-2013, 05:53 PM
3-27-13

Squats
barx1xstuff
135x1x5
165x1x3
185x1x1
205x1x1
add knee wraps
225x3x3
light knee wraps
155x3x10

Added tight wraps back for the first time in a good bit. Getting a lot of carry over out of my new squat style. Looking forward to upping the weight next week.

Walking DB Lunges
20per handx3x20

Wide Neutral Grip T-bar Rows
90x3x10

A. Leg Raises
bwx3x10

B. Single Leg 45 Degree Hypers
bwx3x10 per leg

ZackHowell
03-29-2013, 06:40 PM
3-29-13

Strict Overhead Press
barx1x10
65x1x8
90x4x8

Behind The Neck Jerk
115x1x3
135x3x3

"Modified" Raise
15x3x10
15x2x12

DB Rear Delt Raise
15x5x10

Upright Row
65x3x10

DB Incline Press
55x1x15 PR
55x1x12
55x1x10

A. Tricep Pushdown
Onyx Mini Bandx1x50

B. Hammer Curl
Onyx Mini Bandx1x50

C. Band Pull-apart
Onyx Mini Bandx1x50

ZackHowell
03-31-2013, 04:08 PM
3-30-13

Cardio:
45 min walk around town

Band stuff
A. Tricep Pushdown
Onyx Mini Bandx1x50

B. Hammer Curl
Onyx Mini Bandx1x50

C. Band Pull-apart
Onyx Mini Bandx1x50

Been slacking on the cardio and extra workouts, need to bring this back in line.

ZackHowell
03-31-2013, 04:13 PM
3-31-13

3" Deficit Sumo Deadlifts no belt (kilos)
60x1x5
100x1x5
125x1x5 PR
115x4x5

Misloaded the bar here and ended up going way heavier than planned on my first set of 5.

Walking DB Lunges
30 per handx3x20

DB Rows
90x3x15

Wide Stance Leg Press
sled+200x5x10

Power Shrugs (kilos)
170x4x8
then as a dropset
170x1x10
120x1x10
70x20

A. Leg Extension
110x3x10

B. GHR Situp
bw+12x3x10

Calf Raise
bwx5x20

ZackHowell
04-02-2013, 05:36 PM
4-1-13

Cardio:
45 min walk around town

Band stuff
A. Tricep Pushdown
Onyx Mini Bandx1x50

B. Hammer Curl
Onyx Mini Bandx1x50

C. Band Pull-apart
Onyx Mini Bandx1x50

ZackHowell
04-02-2013, 05:39 PM
4-2-13

Bench
barx2x10
135x1x8
165x1x3
185x3x3
145x3x10

Neutral Grip DB Bench
65x2x8 PR
65x1x6
60x2x8

Overhead Tricep Ext.
55x3x10

Slingshot Dips
bwx3x15

Axle Curl
50x3x10

Axle Reverse Curl
40x3x10

Band stuff
A. Tricep Pushdown
Onyx Mini Bandx1x50

B. Hammer Curl
Onyx Mini Bandx1x50

C. Band Pull-apart
Onyx Mini Bandx1x50

ZackHowell
04-03-2013, 06:46 PM
4-3-12

A.M.

Cardio:
30 min walk with ~10lb weight vest

Band stuff
A. Tricep Pushdown
Onyx Mini Bandx1x50

B. Hammer Curl
Onyx Mini Bandx1x50

C. Band Pull-apart
Onyx Mini Bandx1x50

P.M.

Squats
barx3x10
135x1x5
185x1x3
205x1x1
add wraps
240x3x3 PR

Hit an all time PR triple today without even realizing it until I had finished all three sets. Looks like my new squat stance and all this high volume hip and hamstring work is really paying off.

Wide Stance Squats
150x3x10

Front Squats
135x3x5

Wide Neutral Grip T-bar Row
90x5x10

Single Leg 45 degree hyper
bwx3x10 per leg

Leg Raises
bwx3x10

Single Leg Calf Raise
bwx5x20

ZackHowell
04-05-2013, 10:05 AM
Cardio:
30 minutes incline walk 3mph at 6% incline
20 minutes bike sprints

ZackHowell
04-05-2013, 10:06 AM
A.M.

Strict Overhead Press
barx1x10
65x1x8
95x4x8 PR

PR city this week, 95 for 8 is a pretty solid PR here.

"Modified" Raise
15x5x12

DB Rear Delt Raise
15x5x10

Medows Row
50x2x10
75x1x10

Upright Row
65x3x10

P.M.

Cardio:
1200 yards of various swim strokes and drills

ZackHowell
04-08-2013, 08:28 AM
3" Deficit Sumo Deadlifts no belt (kilos)
60x1x5
100x1x5
120x2x5
dropped weight here since form started to fall apart, couldn't pull this weight and properly utilize my hips. Reps looked like wide stance conventional.
95x3x5
Felt much better in terms of my hips, hamstrings, and glutes doing the work.

Walking DB Lunges
35 per handx3x20

ZackHowell
04-09-2013, 06:56 PM
Cardio:

Hill Sprints
5 rounds of sprint up walk down, pretty extreme hill.

ZackHowell
04-09-2013, 06:58 PM
Bench
barx3x10
135x1x5
165x1x3
190x2x3 PR
190x1x2.5 Missed the third rep here due not doing a lot of things I need too to bench properly.
190x1x1 Paused this one to finish my 9 reps at 190
150x3x10

DB overhead tricep ext.
30 per handx3x10

DB upright row
30x1x10
35x2x10

gopostal42
04-09-2013, 07:38 PM
you did very well today young padawan. aside from losing your wallet......

ZackHowell
04-09-2013, 09:32 PM
you did very well today young padawan. aside from losing your wallet......

Yea that was bad.

ZackHowell
04-10-2013, 06:53 PM
Squats
barx3x10
135x1x5
185x1x1
225x1x1
add wraps
245x3x3 PR

Yet another PR triple on Squats.

Wide Stance Squats
160x3x10

Conventional deadlift (kilos)
60x1x3
110x3x1
140x3x1

Just some singles at slightly less than my planned last warm up for the school meet on Tuesday. Everything feels good, slight deload before the school meet, and starting to taper accessory going into my actual meet.

ZackHowell
04-16-2013, 10:10 PM
App State Push-Pull write up:

Decided to cut weight to the under 160 class where I would be the most competitive. For my cut I just cut carbs to less than 30g a day from Thursday to weigh-ins. Felt great up to and after weigh ins. Woke up this morning at 154 compared to 166 on Thursday, and weighed in at 155 which was a good bit lower than I intended but I felt fresh and was excited to lift.

Bench Warm-ups
barx1x20
135x1x5
155x1x3
175x1x1

Bench Attempts
190x1x1 Easy. Good lift.
205x1x0 Quite possibly the worst attempt at a bench press I've ever had. Went down no problems, setup felt great. Then I could do anything even remotely resembling a press. No lift, not even close.
205x1x0 Little better than the previous attempt but not my much. Still felt like a ton on my chest, no bar movement. No lift.

Deadlift warmups
135x1x3
225x1x3
275x1x1
315x1x1

Deadlift Attempts
385x1x1 Felt easy, got my total. Good lift.
410x1x0 Got it off the ground maybe an inch. Missing this on a deadlift bar is just bad. No lift.
410x1x0 Maybe got 2 inches off the ground this time. No lift.

575 Push-Pull Total

Thoughts:
Felt really good going into the meet despite the weight cut. Pretty poor performance though. Guess you gotta learn some things the hard way. Don't cut, especially not 12lb for a meet with 2 hour weigh-ins in an attempt to win. When my goal should have been to set some PRs with friends and have fun.

Back to normally scheduled meet prep for the May meet tomorrow, got a lot of ground to cover.

ZackHowell
04-17-2013, 06:56 PM
Rack Pulls
155x1x5
245x1x3
315x1x3
335x1x3
385x3x3

Pause Squats
135x5x5

After pulling heavy yesterday and then doing it again today my back is trashed. Really wasn't up for today's training mentally or physically but I got my programmed weights in. Now to recover and focus for really heavy squats on Sunday.

ZackHowell
04-19-2013, 06:06 PM
Bench
barx1x20
95x1x10
135x1x10

Exaggerated Pause Bench
145x8x1

DB Military Press
40x4x10 PR maybe?

A. Cable Fly
35x3x15

B. Rear Delt raise
12x3x15

Neutral Grip Pullup
bwxsome
was going to do more here but shoulder felt odd so shut it down.

ZackHowell
04-21-2013, 01:29 PM
Arms Brah!

Seated DB Curls
20x5x10

DB Hammer Curls
30x3x10

A. Overhead DB Tricep Ext.
30x3x10

B. DB Tricep Kickback
15x3x10

Ez-Bar Preacher Curls
55x3x10

Reverse Curls
40x3x15

Wanted to do more tricep and forearm work but ran out of time.

ZackHowell
04-21-2013, 01:30 PM
Squats
barx1x5
95x1x3
135x2x3
185x2x1
225x1x1
add wraps
255x2x2 PR
270x1x1 PR
255 was a PR for a double with no briefs then 270 is a pr to depth without briefs could have easily doubled this too.

Good Morning
135x3x8

A. Seated Band Leg Curls
Onyx Monster Mini bandx3x20

B. GHR Situps
bw+10x3x12

A. Good Girl Machine
3x20
B. Bad Girl Machine
3x20

Wasn't able to get my entry in for the May meet in time so I'm looking at a meet in June now, gonna move my prep around a little bit to factor in the extra prep time.

JustinBlatnik
04-21-2013, 02:01 PM
great squatting today man. always good hitting PRs. but you killed the 270 set. good speed.

ZackHowell
04-23-2013, 09:36 PM
Deloadish Bench
barx1x20
95x1x10
135x1x10
Paused Bench
165x1x3
185x2x2
190x1x1

Neutral Grip DB Bench
60x3x8

Dead Hang Pullups
bwx5x5

ZackHowell
04-24-2013, 07:22 PM
Rack Pulls
Hook Grip
135x1x5
225x1x3
315x1x3
365x1x3
Add straps
385x5x3

Pause Squats No belt
135x3x5

Fat Gripz Straight Bar Curls
45x5x10

Fat Gripz Reverse Curls
45x5x10

Fat Gripz DB Hammer Curls
30x5x10

ZackHowell
04-27-2013, 08:16 PM
P.M. 1

Bench
barx1x20
95x1x10
135x1x10

Exaggerated Pause Bench
150x8x1

DB Military Press
40x4x10

A. Cable Fly
35x3x15

B. Rear Delt raise
12x3x15

P.M. 2

ARMS BRAH!

A. Tate Press
25x3x15

B. Axle Curl
45x3x15

A. Rope Tricep Pushdown
80x3x15

B. Rope Hammer Curl
40x3x15

A. Axle Skull Crusher
45x3x15

B. DB Hammer Curl
25x3x15

A. Reverse Grip Pushdown
60x3x15

B. Axle Reverse Curl
35x3x15

ZackHowell
04-28-2013, 10:49 PM
Squats
barxstuff
145x2x5
195x1x3
add belt
235x1x1
add light wraps
255x1x1
add tight wraps
285x1x1 PR
315x1x0

285 was a really solid PR, decided to jump for 315 but it just wasn't there today I'm confident it will be there soon just need to keep working on keeping more upright.

Good Mornings
135x3x8
Stricter than last week

Reverse Hyper
90x3x12

ZackHowell
04-29-2013, 09:23 PM
Random Accessory

Wide Stance Squats
barx2x10
135x1x5
165x2x5

Good Mornings
135x3x8

Curls
65x3x8 PR

ZackHowell
04-30-2013, 09:47 PM
Bench
barx2x10
135x1x5
165x1x1

Pause Bench
185x1x2
195x1x1 PR

Neutral Grip DB Bench
60x3x8

Reverse Grip Incline Press
75x3x10

Pullups
bwx5x6

ZackHowell
05-02-2013, 11:22 AM
Below Knee Rack Pulls
Hook Grip
135x1x5
225x1x5
275x1x3
315x1x1
365x1x1
385x1x1 Hook Grip PR
Add straps
405x5x3 PR for this rack height

Pause Squats
135x3x5

Leg Press
145 per sidex3x10

Fat Gripz Straight Bar Curl
55x5x10

Fat Gripz Reverse Curl
45x5x10

Fat Gripz DB Hammer Curl
25x3x10

JustinBlatnik
05-03-2013, 01:10 PM
13 sets of curls?!?!?!

ZackHowell
05-03-2013, 01:29 PM
I wanted 15 sets but my biceps said no.

ZackHowell
05-03-2013, 01:31 PM
Bench
barx2x10
95x1x12
135x1x10

Exaggerated Pause Bench
155x8x1

Seated DB Military Press
40x4x10

Maybe more later ran outta time for accessory.

ZackHowell
05-04-2013, 07:16 PM
Arms Brah!

Close Grip Bench
barx2x10
135x1x10
155x3x6

Fat Bar Curl
50x3x10

A. Seated Overhead Tricep Ext.
55x3x20

B. Ez-Bar Curl
45x3x10

A. Rope Tricep Pushdown
100x3x10

B. Rope Hammer Curl
30x3x20

A. Reverse Fat Bar Curl
30x3x15

B. Bench Dips
bwx3x15

ZackHowell
05-05-2013, 05:19 PM
Squats
barx2x10
135x2x3
185x1x1
225x1x1
245x1x1
add wraps
270x1x1
add tight wraps
300x1x0
upper back caved and just wasn't gonna happen
300x1x1
Got my head right came back and crushed this, could have easily doubled it.

Good Mornings
145x3x10

Weighted Planks
bw+15k x 30 seconds
bw+25k x2x30seconds

ZackHowell
05-07-2013, 06:27 PM
Bench
barx3x10
95x1x10
135x1x10
165x1x3

Pause Bench
185x1x1
200x1x1 PR

Slingshot Bench
225x1x1
225x1x2 PR

Neutral Grip DB Bench
65x1x8 PR
70x1x8 PR
70x1x10 PR

Pullups
bw+25x5x5 PR

Fucking solid day right there. Killed 2 exams and a PR on every moment.

P.M. 2

Got bored

A. Incline Tate Press
20x3x10

B. Incline Db Curl
20x3x10

A. Seated French Press
55x3x15

B. Fat Bar Curl
45x3x15

A. Fat Bar Upright Row
45x3x10

B. Rear Delt Raise
15x3x10

Fat Bar Reverse Curl
45x3x10

ZackHowell
05-08-2013, 06:25 PM
Today was supposed to be speed pulls so I opted for cleans instead...

Clean(kilos)
barxstuff
30x1xstuff
45x1x3
50x1x2
60x1x2
65x1x1
70x1x1
75x1x1 PR first clean over body-weight

Drop Snatch (kilos)
30x5x3

Hack Squat
2 platesx3x10

Calf Raise on Leg Press
400xstuffxstuff

ZackHowell
05-10-2013, 02:32 PM
Bench
barx1x20
95x1x10
135x1x10

Exaggerated Pause Bench
165x4x1

DB Military Press
45x1x10 PR
40x3x10

A. Cable Fly
40x3x15

B. Rear Delt raise
12x3x15

ZackHowell
05-18-2013, 09:10 PM
Well exams ended last week so good times there. The school gym has been closed all this week, so no real training to speak of other than some really light upper body stuff at the gym in Matt's apartment complex, and my diet has been pretty lax. Saw Lamb of God in concert on Thursday, amazing show.

Helped handle a couple of the guys from the Tribe crew in Hickory, a friend from school, and a friend from Asheville at the North Carolina Iron Challenge today. Everyone put up really great numbers across the board.

Looking forward to the training block I have wrote out for this summer. Time to get back to training, back to work, back to books, and get my diet back in check.

ZackHowell
05-20-2013, 04:39 PM
Cardio:

Hill Sprints 3 rounds
30 minute walk around town

Band work:
Shrugsx50
Upright Rowx50
Pullapartx50

ZackHowell
05-20-2013, 05:17 PM
First day of my new training block. The Block Periodization program that Derek Wilcox wrote for me worked very well last training cycle, so if it ain't broke don't fix it.

P.M. 1

Olympic Squats against bands (~200lb band)
barxstuff
add bands
bar+200x1x5
95+200x1x5
135+200x3x5
add belt
135+200x7x5

Ended up using way more band tension here than I intended, not really sure how I want to progress on these given that. More weight less reps, same weight same reps less rest,or something else entirely? These really worked my sticking point hard though, thinking these will pay off.

Sumo Deadlifts against bands (~150 band)
155x5x10 no belt

Hamstrings, glutes, and lower back was trashed at this point. Me and Matt decided to call it there, grill some burgers, and hit accessory later.


P.M. 2
By the power of cheeseburgers.

45 minute swim
~1 mile of drills and varying strokes, planning on swimming a lot this summer.

Close Stance Leg Press
Sled+200x3x20

Neutral Grip Pullup
bwx5x5

Arch Shrugs
60x3x20

Hanging Leg Raises
bwx3x10

Liked this half and half split with a meal and a break in-between, given that I have the free time for it I will likely employ this for most of my summer training.

ZackHowell
05-22-2013, 07:00 PM
Cardio:
30 minute walk
40 minute swim

ZackHowell
05-22-2013, 07:02 PM
Incline Press
barx2x10
95x1x10
115x5x10

Klokov Press
barx1x10
75x5x10

A. Cable Fly
30x3x20

B. Rope Tricep Pushdown
70x3x20

C. Straight Bar Cable Curl
40x3x20

Fat Gripz Upright Row
45x3x10

Pullups
bwx10x5

gopostal42
05-23-2013, 09:00 AM
looking good sir,

ZackHowell
05-23-2013, 09:42 PM
looking good sir,

Jacked, tan, and less suck. Thats the plan.

ZackHowell
05-23-2013, 09:43 PM
Suspended Good Mornings
barx2x10
95x1x10
135x5x10

Pendlay Rows
95x5x10

Shrugs
275x3x10

Pullups
bwx3x10

ZackHowell
05-24-2013, 05:06 PM
Behind the Neck Push Press
95x10x5

Close Grip No Touch Press
barx2x10
95x1x10
115x1x10
135x5x10

French Press
55x3x10

Fat Gripz Straight Bar Curl
45x3x10

Rear Delt Raise
20x3x10

Cardio:
~1.5 hours of kickball, frisbee, and other assorted shenanigans in the park.

ZackHowell
05-26-2013, 01:18 PM
P.M. 1

Olympic Squats against bands (~240lb band)
barxstuff
add bands
bar+240x1x5
95+240x1x5
135+240x10x5
Felt good so decided to get in a couple heavier sets.
155+240x1x3
165+240x1x3
Measured band tension wrong last week, was only off by about 40lbs...

P.M. 2

Sumo Deadlift bands pulling forward(~160lb in band)
155+160x5x10

Leg Press
Sled+200x3x20

Calf Raise on Leg Press
Sled+200x3x20

DB Row
110x3x10

DB Shrug
130x3x10

Leg Raises
bwx3x10

ZackHowell
05-27-2013, 05:58 PM
A.M.

Impromptu hike at midnight for ~2 hours

P.M.

Incline Press
barx1x20
95x1x10
115x1x10
125x1x10
135x4x10

Klokov Press
75x5x10

A. Fat Gripz Seated DB Curl
25x3x10

B. DB Tricep Extension
25x3x10

A. Fat Gripz Upright row
45x3x10

B. Fat Gripz Reverse Curl
45x3x10

A. Cable Fly
35x3x15

B. Face Pull
70x3x15

P.M. 2

Swim:
1000 meters of various stuff in ~1 hour

P.M. 3

Got talked into doing yoga. My mobility and my flexibility are both pretty terrible so I may continue to do this.

Yoga:
1 hour of stuff

gopostal42
05-28-2013, 08:21 AM
yoga would be great for you

ZackHowell
05-29-2013, 07:04 PM
Cardio:

Cycle
~15 minutes in lab for class

Swim
700 meters no idea on time

Random extra stuff:

Pullups
50 reps

Facepulls
100 reps

ZackHowell
05-29-2013, 07:07 PM
A.M.

Pullups
30 reps

Face Pulls
100 reps

P.M.
Went off plan a bit today because why not.

Squats
barxstuff
135x1x5
225x1x5
add double ply briefs because thats a good idea
275x1x1
add ace briefs because thats also a good idea
315x1x1 PR no wraps

I've squatted 300 in just wraps, and barely missed 315 in just wraps. Yay gear? Gear was Matt's so it was pretty loose, can tell my hips are way stronger out wide than they used to be. Still got a ways to go though if I intend to compete in gear to any degree of success.

Then did what I was supposed to do to start with

Suspended Good Mornings
145x5x10

Pendlay Rows
115x5x10

Lower back was thrashed at this point, I'll finish the rest of accessory tomorrow.

ZackHowell
05-31-2013, 03:45 PM
Cardio:
~15 minute walk
~15 minute cycle in class

Random Accessory:

Pullups
bwx10x10

Shrugs
315x3x10

Chest Supported Row
90x3x10

A. Leg Press
Sled+150x3x20

B. Calf Raise on Leg Press
Sled+150x3x20

Leg Raise
bwx3x10

GHR Sit-up
bwx3x10

ZackHowell
05-31-2013, 06:46 PM
Behind The Neck Push Press
barx1x10
75x1x10
95x1x5
105x5x10

Close Grip No Touch Press
140x5x10

Pullups
bwx3x10

Band Stuff
Pushdownx50
Hammer Curlx50
Face Pullx50

Kickball and assorted Shenanigans in the park ~2 hours

ZackHowell
06-02-2013, 05:38 PM
P.M. 1

Olympic Squats against bands (~240lb band)
barxstuff
add bands
bar+240x1x5
95+240x1x5
135+240x10x5
Much faster and easier than last week, glad to be done with this 3 week wave though.

Sumo Deadlift bands pulling forward(~160lb in band)
165+160x5x10

Standing Unilateral Hamstring Curl
20x3x20

P.M. 2

Leg Press
Sled+200x3x20

DB Row
110x3x10

Shrug
405x5x5
315x5x15

ZackHowell
06-03-2013, 01:54 PM
A.M.

Random Stuff

Pullups
bwx3x10

Face Pulls
50x3x20

GHR Situps
bwx3x10

Leg Raises
bwx3x10

P.M.

Bench
barx1x20
95x1x10
135x1x10
185x1x1
225x1x1 PR
Big bench PR today, felt like going heavy so I did. Was a good decision.

Incline Bench
140x5x10

Klokov Press
75x2x10
75x2x8
Triceps just stopped working at this point

A. Straight Bar Curl
45x3x15

B. Cable Fly
35x3x15

ZackHowell
06-05-2013, 08:30 PM
Cardio:

Swim:
~half mile or something

ZackHowell
06-05-2013, 08:32 PM
Suspended Good Mornings
barx2x10
95x1x10
135x1x10
155x5x10

Yea that was it. Was up sick the night before, no energy going in, not enough food today either.

ZackHowell
06-06-2013, 06:52 PM
Strict overhead Press
barx1x10
75x1x5
95x1x3
105x1x3
115x1x1
125x1x1 PR
135x1x1 PR

Behind the Neck Push Press
135x2x3
155x1x1
165x1x1 PR
175x1x1 PR

Seated DB Overhead Press
45x1x10
50x1x10 PR
55x1x10 PR

6 overhead PR's at a lighter bodyweight than the previous batch of PR's I'll take it. Pretty cool what a couple pounds of meat, potatoes, and a healthy dose of man up will do.

A. Fat Bar Upright Row
65x3x10

B. DB Rear Delt Raise
20x3x10

Training for this week is kinda off the map due to being sick Wednesday and some schedule conflicts.

ZackHowell
06-07-2013, 07:15 PM
Back and Biceps!!

My Dad came up for the day to visit so I hoped into his bodybuilding routine.

Pullups
bwx3x10

Seated Cable Row
130x3x10

Wide Neutral Grip T-Bar Row
90x3x12

Seated DB Curl
20x3x10

DB Hammer Curl
30x2x10
40x1x10

Reverse Curl
40x3x10

Rope Hammer Curl
70x3x10

Some solid accessory work, great pump, and a lot of fun. Followed this up by eating copious amounts of steak.

ZackHowell
06-10-2013, 10:44 AM
Front Squats
barx2x10
95x1x5
135x1x3
185x5x3 PR no wraps

All I felt like doing. Went down to Charlotte and helped out with the 2013 RPS Backyard Bash/XPC Qualifier the day before. So after getting 3 hours of sleep before that, and getting back late the day before I was pretty trashed.

ZackHowell
06-12-2013, 05:06 PM
Sumo Deadlift
155x1x5
242x1x5
308x3x3
308x1x4
308x1x5 PR

308 for 5 is a massive sumo PR for not wearing briefs, like by 4 reps was quite easy too could have keep going.

Standing Unilateral Hamstring Curl
25x3x20

Hopefully I can start getting my volume back up to where it was previously.

ZackHowell
06-14-2013, 05:36 PM
Random extra Stuff

Pullups
bwx10x10

Cardio
Stuff

ZackHowell
06-14-2013, 05:43 PM
Power Clean + Shoulder Complex (Power Clean + Jerk + Behind the Neck Jerk + Behind the Neck Push Press) (kilos)
barxstuff
40x1x1
50x1x1
60x2x1
65x1x1
70x1x1
75x1x1 PR power Clean, PR Jerk from front, PR Clean and Jerk

Strict Press (kilos)
60x1x2 PR

Behind the Neck Push Jerk(kilos)
60x1x3
70x2x3 PR

Rear Delt Raises
20x3x10

Pretty solid day in terms of random overhead movement PRs, need to sit down and write out some actual programming again for next week. Get my training volume back up, and my accessory movements back on track.

ZackHowell
06-16-2013, 07:32 PM
Pullups
bwx5x10

Curls
Stuff

Cardio:
Moved a bunch of furniture

ZackHowell
06-16-2013, 07:33 PM
Front Squats
barx1x10
95x1x3
135x1x3
165x1x3
185x5x3

Back Squats No Belt
185x5x5

Unilateral Standing Hamstring Curl
25x3x20

Leg Press
Sled+200x3x20

Building my volume back up.

ZackHowell
06-17-2013, 02:18 PM
Bench
barx3x20
95x1x10
135x1x10
185x1x1
225x1x1
185x4x5

Incline Db Bench
55x1x10
60x1x10
70x1x10 PR

A. Fat Gripz DB Preacher Curl
25x3x10

B. Overhead Tricep Ext.
55x3x10

A. Pullup
bwx3x10

B. Leg Raise
bwx3x10

Solid day

ZackHowell
06-18-2013, 12:55 PM
Behind the Neck Jerk
barx2x10
95x1x3
115x1x3
135x2x3
145x2x3
155x1x3
165x1x3 PR

Seated DB Overhead Press
40x1x20 PR
40x1x15
40x1x12

Rear Delt Raise
20x3x10

Face Pull
50x5x20

Got out of class a little today, so I hit an extra shoulder workout to kill some time. Pretty solid workout, in and out in about 45 minutes.

ZackHowell
06-19-2013, 08:24 PM
A.M.

A. Dips
bwx3x10

B. Face Pulls
50x3x20

Band Pushdowns
onyx bandx1x50

Band Curls
onyx bandx1x50

P.M.

Sumo Deadlifts
barx1x5
155x1x5
265x1x3
Switch to hook grip and yay kilo math
355x1x1 PR
375x1x1 PR
395x1x1 PR
355x3x5 PR

Unilateral Standing Hamstring Curl
25x3x20

P.M. 2

Sprint Intervals
60 minutes

JustinBlatnik
06-20-2013, 01:40 PM
Training is looking solid man! Keep it up! PR city!

ZackHowell
06-20-2013, 07:23 PM
Training is looking solid man! Keep it up! PR city!

Yea man yours is looking pretty solid too. Need to start eating more, all the extra-curricular shenanigans are starting to take a toll on recovery haha.

ZackHowell
06-20-2013, 07:26 PM
A.M.

Cardio:
30 minute walk

Pullups
bwx5x10

P.M.

Neutral Grip Pullups
bwx5x10

Leg Raises
bwx5x10

One Leg Calf Raises
bwx5x20

DB Shrugs
80x1x20
90x2x20

Was going to do more here but smashed my hand re-racking the 90s, decided to call it a day after that.

ZackHowell
06-21-2013, 07:37 PM
Floor Press
barx3x20
95x2x10
135x5x10

Fat Gripz Overhead Press
75x5x10

A. Cable Fly
30x3x15

B. Fat Gripz DB Hammer Curl
20x3x15

A. Fat Gripz DB Preacher Curl
20x3x10

B. Fat Gripz Tricep Kickback

A. Fat Gripz Reverse Curl
45x3x10

B. Fat Gripz Upright Row
45x3x10

Grip was an issue at first going into this after smashing my hand yesterday but it loosened up dramatically by the end of this session. I'll have tomorrow completely off and no lifting directly involving grip until Monday. Floor Press was much harder than I expected it to be, been about a year since I did these last and at the time my floor press was higher than my bench. This is most certainly not the case now.

ZackHowell
06-22-2013, 07:20 PM
Cardio:
Short hike, crazy steep incline ~4 total miles

Pullups
bwx5x10

ZackHowell
06-23-2013, 07:34 PM
P.M. 1

Snatch (kilos)
barxstuff
30x1x3
35x3x3
37.5x2x2
40x2x1

Clean and Jerk (kilos)
40x1x1
50x1x1
60x1x3
65x1x2
70x1x1
75x1x1
80x1x1

Squat (kilos)
50x1x5
60x1x5
75x1x5
90x3x5

Standing Unilateral Hamstring Curl
30x3x20

P.M. 2

Ab Wheel
bwx3x10

Leg Raise
bwx3x10

Unilateral Calf Raise
bwx5x20

A. Good Girl
30x3x20

B. Bad Girl
60x3x20

ZackHowell
06-25-2013, 12:23 PM
A.M.
Cardio:
Bike 20 minutes

P.M.

Pendlay Row
115x5x10

DB Row
110x1x10
120x2x10

Machine Shrug
200x3x20

45 degree back extension
bwx3x10

Leg Raise
bwx3x10

ZackHowell
06-25-2013, 12:25 PM
A.M.

Cardio:
Elliptical 20 minutes
Bike 20 minutes

P.M. 1

Bench
barx3x20
95x1x10
135x1x10
155x1x8
185x3x6 PR

Incline DB Bench
60x3x10

Cable Fly
30x3x15

Pushups
bwx3x20

A. Fat Gripz DB Preacher Curl
25x3x10

B. Seated French Press
50x3x10

A. Fat Gripz DB Hammer Curl
25x3x10

B. Tricep Kickback
15x3x10

A. Fat Gripz Reverse Cable Curl
50x3x10

B. Reverse Grip Tricep Pushdown
90x3x10

GHR Situps
bw+10x3x10

P.M. 2

Push Jerk (kilos)
barxstuff
40x1x5
50x1x3
60x1x2
70x1x2

Klokov Press
85x2x10
85x1x5 Triceps just died here

Dips
bwx3x10

Snatch Grip High Pull
45x3x10

Face Pull
50x3x20

ZackHowell
06-26-2013, 07:31 PM
A.M.

Cardio:
Bike 15 minutes

A. Dips
bwx3x10

B. Face Pulls
50x3x20

P.M. 1

Sumo Deadlift
155x1x5
245x3x3
355x5x3

Squat
barx1x5
135x1x5
185x1x8
225x3x5 PR set of 5 without briefs or wraps

Matt advised that I bump my squat stance back out to shoulder width rather than the super narrow hip width stance I had been using. Seems like all the heavier sumo pulls and the hip and hamstring work are paying off.

RDL
155x3x10

P.M. 2

Chest Supported Row
45x3x20

A. Good Girl Machine
30x3x20

B. Bad Girl Machine
80x3x20

DB Shrugs
110x3x20

Ab Wheel
bwx3x10

ZackHowell
06-29-2013, 07:26 PM
Justin Blatnik was up for the weekend so we got some solid training in today. Learning as we went along I decided to try my hand at throwing.

Standing Shot Put
5 throws
best throw 29"

Shuffle Shot Put
5 throws
best throw 34"

Light Weight for Distance
5 throws
best throw 34"

Hammer Throw
2 throws
best throw 36"

Sheaf Toss
5 tosses
best height ~13'

Then onto some olympic lifts and gun work

Snatch(kilos)
barxstuff
25x2x3
30x1x3
35x1x2
40x1x1

Clean and Jerk(kilos)
barxstuff
50x1x1
60x1x1
65x1x1
70x1x1
75x1x1
77.5x1x1 PR clean + Jerk
80x1x1 PR clean but pressed out the Jerk

Pause Jerk(kilos)
70x1x3
70x3x1

Behind the Neck Jerk
70x1x5 PR for reps

A. Fat Gripz DB Preacher Curl
25x3x10

B. Fat Gripz DB Tricep Kickback
15x3x10

A. Fat Gripz DB Hammer Curl
25x3x15

B. Fat Gripz 1 Arm Tricep Pushdown
30x3x15

ZackHowell
06-30-2013, 07:22 PM
P.M. 1

Squat
Barxstuff
135x1x5
165x1x3
195x1x2
225x1x1
255x1x1 PR
275x1x1 PR 25lb PR no wraps
225x3x5

Leg Press
Sled+200x1x20
Sled+400x2x12

Standing Unilateral Hamstring Curl
25x3x20

P.M. 2

Shrugs
135x1x20
225x1x20
315x5x20

Front Squat Holds
315x3x15 seconds

A. Good Girl Machine
30x3x20

B. Bad Girl Machine
80x3x20

ZackHowell
07-02-2013, 11:24 AM
Clean and Jerk(kilos)
barxstuff
40xstuff
50x1x2
60x2x2
65x2x2
70x3x2 (90%)

Klokov Wod

Klokov posted this crossfit esq workout as a youtube video so I decided to give it a try for fun, the workout is 1 klokov press and 1 behind the neck pullup, 10 rounds for time

A. Klokov Press
95x10x1
Pretty good considering this was my max the last time I tired to max on these.

B. Behind The Neck Pullup
bwx10x1

Finished in 3:47, pretty hard and was pretty fun.
Solid day for an extra workout.

ZackHowell
07-02-2013, 06:38 PM
Snatch(kilos)
barxstuff
35x2x2
40x1x1
42.5x1x2 PR

Clean + Jerk + BTN Jerk (kilos)
50x1x1
60x1x1
65x1x1
70x2x1

Bench
barxstuff
95x1x20
135x1x10
185x1x5
195x2x5 PR set of 5

T-Shit Touch
135x3x10

Shoulder Complex (5 Front 5 Side and 5 Rear Raises)
15x3

Fat Gripz Hammer Curl
25x3x15

Fat Gripz Tricep Kickback
15x3x15

Fat Gripz Tricep Pushdown
90x3x20

Fat Gripz Reverse Curl
30x3x20


Cardio:
40 minute walk after dinner

ZackHowell
07-03-2013, 05:46 PM
A.M.

Cardio:
20 minute walk

Close Grip Bench Press
barx1x20
95x1x10
135x3x10

P.M.

5 inch block Pulls
155x1x6
245x1x6
335x1x4
365x1x2
385x1x2
405x1x2 Sumo PR
All sets prior to this are half reps sumo then conventional immediately after.
425x1x3 Conventional PR

Best I could find from old training logs my best pull from this height was 355 so yea big PRS all around.

1.5 inch Deficit pulls
335x2x8 PR

RDL
185x3x10

A. Hanging Leg Raise
bwx2x10

B. Leg Raise
bwx2x10

Back Traction
1xawesome

Lot of solid work today, really excited about the progress I'm making on my deadlift here recently.

ZackHowell
07-05-2013, 05:03 PM
Jerks 1 front rack 2 behind the neck (kilos)
barxstuff
40x1x1
50x1x1
60x2x1
70x2x2

Klokov Press
85x3x10

A. Fat Bar Curl
50x3x10

B. Fat Bar French Press
50x3x10

Leg Raise
bwx3x10

ZackHowell
07-05-2013, 05:05 PM
A.M.

Snatch (kilos)
barxstuff
30x3x3
35x2x2
43x1x3 PR
43x3x2

Clean and Jerk (kilos)
50x1x1
55x1x1
60x1x1
65x1x1
70x1x1
75x1x1
77x1x1

P.M.

Bench
barx1x20
95x1x10
135x1x10
175x3x8 PR set of 8

Incline Db Bench
60x3x10

Standing Cable Crunch
somethingx5x20

Pullups
bwx3x10

ZackHowell
07-06-2013, 10:35 AM
A.M.

Bored at work

A. Incline DB Curls
25x3x10

B. Overhead DB Tricep Extension
60x3x10

EZ Bar Curl
50x3x15

Fat Gripz DB Hammer Curl
25x3x15

Fat Gripz Reverse Curl
45x3x20

P.M.

Bored and still at work so me and one of my co-workers got a couple extra lifts in.

Incline Bench
barx1x20
95x1x10
135x1x10
175x1x5
185x1x3 PR set of 3

Decline Bench
barx1x10
135x1x10
185x1x5

A. Face Pull
50x3x20

B. Rear Delt Raise
15x3x10

ZackHowell
07-07-2013, 06:28 PM
Squats No Belt
barx1x5
135x1x5
165x1x5
185x1x5
205x1x5
225x1x5 PR no belt
235x1x5 PR set of 5 regardless of condition
245x1x5 PR set of 5 regardless of condition
225x2x5

Good Morning
135x1x10
165x3x10

Unilateral Hamstring Curl
25x3x20

ZackHowell
07-08-2013, 07:00 PM
Pendlay Row
135x3x10

Weighted Pullup
bw+45x1x3
bw+25x4x5

DB Shrug
100x5x20

Standing Cable Crunch
100x3x10

Left hip is pretty jacked up from having to twist up on a rep or two on squats yesterday. Had to skip my second session last night and the plan was to hit some olympic lifts today, which clearly didn't happen.

ZackHowell
07-09-2013, 06:21 PM
Bench
barx1x20
95x1x10
135x1x10
185x1x5
205x1x5 PR set of 5
add slingshot
225x1x5 PR set of 5 in slingshot

Paused Bench
195x1x3 PR set of 3
185x4x3

Klokov Press
95x4x10 PR set of 10

A. Straight Bar Curl
45x2x20

B. Dips
bwx2x20

ZackHowell
07-10-2013, 04:41 PM
Rack Pulls
135x1x5
225x1x5
315x1x1
385x1x5
405x1x5 PR

Done, lower back was spazzing out on me and still have a golf ball sized knot in my hip.

ZackHowell
07-12-2013, 04:44 PM
Klokov Press
barx1x10
70x1x5
85x1x5
105x1x1 PR
110x1x1 PR
115x1x1 PR
125x1x1 PR
105x3x5

Strict Press
135x1x3 PR

Cable Fly
30x3x20

A. Fat Gripz incline curls
25x3x10

B. Fat Gripz Tricep Kickbacks
15x3x10

A. Fat Gripz Reverse Curl
45x3x20

B. Dips
bwx3x20

A. Pullups
bwx3x10

B. Standing Cable Crunch
100x3x20

Got some solid upper body work in today. My hip however is in pretty not awesome shape. The swelling has gone down and range of motion is up a little bit, however its now purple... which leads me to believe its a tear of some sort.

ZackHowell
07-14-2013, 03:08 PM
Hip bruising seems to have gotten worse, don't need pain killers anymore, and more range of motion. Today was just figuring out what hurt and what didn't.

Good Mornings
barx2x10
95x1x10
125x1x10
135x3x10
These were way harder than they would normally be. Pretty much pain free though as long as I did them slow and strict.

Shrugs
315x5x20

A. Standing Unilateral Hamstring Curl
25x2x20

B. Standing Unilateral Leg Extension
30x2x20 good leg
15x2x20 bad leg

Both of these movements were about the same as the GMs pain free as long as done strict and slow.

Leg Raise
bwx5x10

Recumbent bike
15 minutes

Plan for rehab going forwards is to keep doing all the accessory type work that I can like today to keep as much strength as possible. Gonna be hitting my mobility work and rehab hard. Plan is to work towards body-weight squats, then add the bar back in and go from there.

ZackHowell
07-16-2013, 06:32 PM
A.M.

Adductor rehab stuff

P.M.

Bench
barx1x20
95x1x10
135x1x10
155x1x10
185x1x5
225x2x2 PR set of 2
add 1 board
225x1x3 PR I guess since I never do board work

Pause Bench
185x3x5 PR set of 5

Fat Gripz Strict Overhead Press
95x3x10

A. Fat Gripz DB Hammer Curl
25x3x10

B. Tricep Rope Pushdowns
90x3x15

Face Pull
50x3x20

Abs

Elliptical
15 minutes

ZackHowell
07-17-2013, 04:32 PM
Deadlift
135x1x5
225x1x5
330x1x1
Just testing out range of motion and how my setup worked with my injury. 330 was more or less a stiff leg so I just called it there and opted to take a light day.

Shrugs
315x3x20
Traps started to cramp

Back Traction
1xawesome

Called it a day there.

ZackHowell
07-19-2013, 04:24 PM
Behind The Neck Jerk (kilos)
barxstuff
45xstuff
50x1x3
60x1x3
70x1x3
75x1x1
80x1x1
84x1x1 PR

DB Incline Bench
60x3x10

Handstand Pushup
bwx3x3

Pullups
bwx3x15

A. Face Pull
70x3x20

B. Cable Fly
30x3x20

A. Fat Gripz Reverse Curl
50x3x20

B. Fat Gripz Overhead Tricep Extension
80x3x20

Row 500m in 2:28

ZackHowell
07-21-2013, 06:41 PM
Squat
barxabunch
95x1x3
Woo Squat Progress! This was quite painful but its a start.

Leg Press
sled+2platesx5x20
Holy volume batman, this was a really bad idea. Drastically reduced leg volume the past couple weeks combined with this silly idea lead to some crazy soreness.

Standing Unilateral Hamstring Curl
25x3x20

DB Row
100x3x10

DB Shrug 2 Second Pause at Top
100x3x20

Hanging Leg Raise
bwx3x15

Woo, something resembling a normal squat day.

ZackHowell
07-23-2013, 05:43 PM
Bench
barx1x20
135x1x12

Pause Bench
185x1x3
205x1x1 10lb PR
215x1x1 20lb PR
225x1x0 Close miss
Add 2 board
225x1x3
Remove 2 board
195x3x3 Ties PR set of 3

All the higher rep back off sets and extra pause work appears to be paying off.

Fat Gripz Incline T-shirt Touch
135x2x8

A. Fat Gripz Hammer Curl
25x3x10

B. Cable Fly
30x3x20

C. Tricep Rope Pushdown
80x3x20

Face Pull
70x3x20

Hanging Leg Raise
bwx3x10

Cardio:

Row 500m in 2:22

Elliptical
15 minutes

Was a good day.

ZackHowell
07-24-2013, 06:19 PM
A.M.

Bored at work.

Seated DB Military Press
40x5x10

Side Raise
15x3x10

Fat Bar Curlz
40x2x20

P.M.


Deadlift
155x1x5
245x1x3
308x2x1
358x1x1 ~85%

Still just playing with setup and what not. Tried to squat afterwords but was not gonna happen today. Leg was really stiff today, even bothered me doing seated DB press this morning of all things. No accessory.

ZackHowell
07-25-2013, 06:18 PM
Goblet Squat
30x3x10

Saw this as a suggestion for a lift to work with for my adductor tear. Works pretty well, minimal discomfort and it allows me to squat with a full range of motion.

Leg Press
2 platex3x20

Just working on feeling the movement and trying to increase range of motion.

A. Unilateral Leg Curl
20x3x20

B. Unilateral adductor machine
10x3x20

Standing Cable Crunch
100x3x20

Shot Put
12lb for 8 throws or so no idea on distance but was fairly consistent throw to throw for distance and grouping.
16lb for 2 throws

Light Weight for distance
10 throws or so no idea on distance

Discus
Just playing around, pretty fun.

ZackHowell
07-28-2013, 05:06 PM
7-26-13

A.M.

Cardio:
Move everything from my old apartment to my new one.

P.M. 1

Klokov Press
75x5x10

Incline DB Bench
40x1x20
50x2x15

"Modified" shoulder raise
15x3x10

Did something for back and abs but cant remember.

Cardio:
Help my new roommate move all his stuff.

7-27-13

Cardio:
Help move my roommates girlfriends stuff to her new apartment.

A. DB Curl
30x3x10

B. French Press
60x3x10

A. EZ Bar Reverse Curl
40x3x20

B. Behind the back rope tricep extension
70x3x20

A. Wide Grip Pullup
bwx3x10

B. Ab Wheel
bwx3x10

7-28-13

Squat
barx1x10 high
95x1x10 high
135x1x3 high
135x1x1 Finally managed to hit depth here

Back to a painful 135 on squats after my adductor tear. Was probably more aggressive with pushing depth than I needed to be but oh well. Progress.

High Bar Good Morning
135x3x10

These are much harder than the low bar variant, feel like continuing to work on these would benefit my squat a good bit long term.

Unilateral Leg Press
sled+50x3x10

Barbell Shrug
385x5x10

A. Unilateral Hamstring Curl
25x3x20

B. Standing Cable Crunch
100x3x20

Cardio:
Helped move a friends house. Yay for moving 4 houses in 3 days.

ZackHowell
07-29-2013, 05:11 PM
A.M.

Cardio:
Walk 30 minutes each way to work.

P.M.

Pullups
bwx1x10
bw+45x5x5

Wide Neutral Grip T Bar Row
50x2x20

Wide Grip Straight Arm Pulldown
70x2x20

Hanging Leg Raises
bwx3x10

Quick extra workout in and out in 30.

ZackHowell
07-30-2013, 06:02 PM
A.M.

Cardio:
30 minute walk each way to work

P.M.

Bench
barx1x20
95x1x10
135x1x10
165x1x5
185x1x3
235x1x0
185x1x4
135x3x15

Yea so jumping to 235 when 185 felt heavy was really stupid.

Neutral Grip Decline Db Bench
40x3x15

Cable Fly
30x3x20

A. DB Tricep Kickbacks
15x3x10

B. Fat Gripz DB Hammer Curl
25x3x10

L-Sit Pullups
bwx3x10

Was initially pretty unhappy about missing 235. Got called back down to reality by my training partner Matt Smith. I've been burning the candle pretty hard at both ends this summer. With constant dieting, 6+ training sessions most weeks, cardio, and hitting or exceeding all but one of my strength goals for the summer, which I'm fairly sure I would have been good for had I not torn my adductor the week before I intended to attempt it. My remaining goals for the summer are withing sprinting distance, and I've still got some wick to burn.

ZackHowell
07-31-2013, 05:28 PM
A.M.
1 hour on recumbent bike

P.M.

Deadlifts
barxstuff
155x1x5
245x1x5
275x3x5 ~65%
Trying to build some volume up here compared to last weeks 3 singles haha. Still having trouble hitting positions with my hip but its getting better.

Db Shrugs 2 sec pause at top
120x3x20

Unilateral Leg Press
Sled+50x3x20

Much easier than on Sunday,less painfull, and better range of motion with my bad leg.

Unilateral Leg Curl
25x3x20

GHR situps
bwx3x20

Couldn't even get in position for these two weeks ago due to hip pain so more progress.

Strength is starting to drop from the weight loss, but thats to be expected. Hip is doing better, rehab is moving along reasonably steady.

Alinshop
07-31-2013, 10:25 PM
Just noticed your from Boone. Do you ever go to the Mast General Store? Love their old fashion candy section. It rocks!

ZackHowell
08-01-2013, 02:05 PM
Just noticed your from Boone. Do you ever go to the Mast General Store? Love their old fashion candy section. It rocks!

Yea its a 10 minute walk or so from campus. Not really a candy fan to be honest though haha.

ZackHowell
08-01-2013, 02:05 PM
A.M.
30 minute walk each way to work.

Hip rehab

Abs

Taking the day off otherwise, need a bit of a break.

ZackHowell
08-04-2013, 06:20 PM
8-2-13

A.M.

1 hour cardio

Standing DB Shoulder press
40x5x10

Close Grip T-shirt Touch
115x3x10

A. Fat Gripz French Press
45x3x20

B. Fat Gripz Straight Bar Curl
45x3x15

A. Fat Gripz Hammer Curl
25x3x10

B. Bench Dip
bwx3x20

Leg Raise
bwx3x15

8-3-13

Spent the entire day walking around running errands

8-4-13

A.M.

1 hour cardio

P.M.

Deadlift
barxstuff
135x3x5
225x2x5
275x2x3
315x1x2
385x1x1 (90%)
Pretty good being back to 90%ish here, still not quite able to drop my hips as low as I normally do so these still resemble a straight leg deadlift more than I would like. Good positions though aside from that.

Squat
barx1x10
95x1x10
135x1x5
185x1x3
135x5x10

185 for 3 puts me back at about 70% of my previous squat. Pretty good improvement over a painful 135 single last week. Good volume afterwords too.

A. Lying Hamstring Curl
50x3x20

B. Abductor Machine
60x3x20

C. Adductor Machine
60x3x20

Seated Ab Crunch Machine
60x3x20

Lot of solid volume today, really good day. Keep putting in days like this and I'll be passing my old squat PR in no time.

JustinBlatnik
08-05-2013, 07:14 PM
solid work there man. keep pluggin away!

ZackHowell
08-05-2013, 09:00 PM
A.M.

Hill Sprints
10 rounds sprint up walk down.

Stadium Stairs
10 rounds run up walk down.

P.M.

Log Press
Warm up with regular bar.
95x1x5
115x1x3
135x1x1 PR
115x5x5

Definitely harder than I remember log press being as compared to a regular bar.

Bench Press With Chains
135+~60x5x5

Was fun to get to bench with some chains today, something I havn't had access too in a long time.

A. Seated Tricep Dips
115x3x10

B. Hammer Strength Curl
60x3x10

A. Cross Body DB Hammer Curl
30x2x10

B. Overhead DB Tricep Extension
65x2x10

Keg Rows
80x3x10

Leg Raise
bwx4x10

Solid day, always a good time training with the old crew in Asheville. Need to start putting together a structured training program for when school starts back again in a couple weeks.

ZackHowell
08-07-2013, 08:49 PM
Cardio:

Walk 1 hour.

ZackHowell
08-07-2013, 09:03 PM
A.M.

Cardio:
Walk 1 hour with 10lb weight vest.

P.M.

Saftey Squat Bar Squat With Chains
barx2x10
bar+80x1x5
115+80x1x5
175+80x2x3
Would have liked to go heavier but my leg said no. Still nice to have gotten a couple sets in with a heavier weight on my back thanks to the chains.

Hack Squat
sled+50x2x20
sled+100x1x20

A. Leg Ext.
70x2x20

B. Lying Hamstring Curl
70x2x20

Horizontal Leg Press
75x2x20

A. Adductor Machine
50x2x30

B. Abductor Machine
50x2x30

Glute-Ham Raise
bwx2x15

A. GHR Situp
bwx3x20

B. Kettlebell Side Bend
50x3x10 per side

Reverse Hyper
45x3x15

Yay Volume! Last day training with the Asheville crew. Wanted to get in as much volume as possible on some of the equipment I don't normally have access to.

ZackHowell
08-08-2013, 08:17 PM
A.M.

Cardio:
Walk 1 hour with ~10lb weight vest
5 x 50m sprints

P.M.

T-Bar Row
worked up to
150x5x6

Wide Grip Pullups
bwx2x10
bw+25x1x10

Seated Hammer Strength 1 Arm Row
3 platesx4x6

Straight Leg Deadlift
275x2x6
315x1x6

Really odd doing deadlifts after other stuff but thats what their program called for. Was surprised to be lifting that much even after all the other back work.

Incline DB Curls
30x1x10
35x1x8
40x1x6
dropset
35x1x6

Ez bar Curl
65x8x8

Hit back and biceps with some friends from high school today while I'm still home. Had a lot of fun lifting with some old friends. Pretty challenging workout too,not used to lifting at the pace they do for bodybuilding, as soon as you do your set the next person in the rotation is going, then no rest between rotations.

ZackHowell
08-09-2013, 06:01 PM
A.M.

Cardio:
walk 1 hour
5 x 50 meter sprints

P.M.

T-Shirt Touch
barx1x20
95x1x10
135x1x15
135x1x12
135x1x10

DB Pullover
40x3x10

DB Twist Press
40x3x10

A. Pec Dec
95x3x10

B. Tricep Pushdown
50x3x10

A. Seated French Press
50x3x12

B. Reverse Curl
50x3x10

A. Leg Raise
bwx2x20

B. Band Pushdown
onyx mini bandx2x20

C. Band Fly
onyx mini bandx2x20

Fun session in the basement tonight. Really pushed the pace on this workout, took maybe 45 minutes for the entire session. The pec dec and cable tower in my basement are crazy old hand welded pieces so always interesting using them.

ZackHowell
08-10-2013, 10:58 AM
Arnold Press
25x1x10
40x3x10

Klokov Press
65x3x10

Rear Delt Raise
15x3x10

A. Band Pullapart
onyx mini bandx3x10

B. Band Face Pull
onyx mini bandx3x20

C. Band Upright Row
onyx mini bandx3x20

Abs

Walk 1 hour

ZackHowell
08-12-2013, 04:23 PM
A.M.

Walk 35 minutes each way to and from work.

P.M.

100 meter sprints
6 sets of Sprint down walk back

ZackHowell
08-13-2013, 03:24 PM
Machine Chest Press
120x1x15
140x1x10
160x1x8

DB Incline Press
50x3x10

DB Fly with bands
15+red-minix3x15

DB Pullover
45x3x10

Machine Shoulder Press
120x1x15
120x2x10

Machine Side Raise
50x3x10

Upright Row/Face Pull Hybrid
70x3x10

Front Raise
red mini bandx3x20

Seated Crunch Machine
80x3x20

Sprints
4x100m

ZackHowell
08-14-2013, 02:55 PM
Lying Hamstring Curl
60x4x15

Split Squat
40x3x12

Leg Press Against Bands
120+2 mini bandsx2x25
dropset
120+ 2 mini bandsx1x25
100+2 mini bandsx1x25
remove bands
100x1x10

DB RDL
50sx2x20

Pullups
bwx1x10
bwx1x18 PR
bwx1x2

Chest Supported Row
120x4x15

Stretchers
60x3x12

Band Shrugs
Average Bandx3x20

ZackHowell
08-15-2013, 03:36 PM
Arms BRAHH

A. Fat Gripz Reverse Curl
40x3x20

B. Tricep Rope Pushdown
90x3x20

A. Machine Curl
60x3x15

B. Machine Tricep Ext.
60x3x15

A. Incline DB Curl
25x3x10

B. Incline DB Tricep Ext.

A. DB Curls run the rack
35x1x5
30x1x5
25x1x5
20x1x5
15x1x8

B. Bench Dips
bwx1x25

A. Crunch Machine
80x3x10

B. Leg Raise
bwx3x10

Decline Russian Twist
25x3x10

Last day of "deload" bodybuilder workouts. Taking the next couple days completely off then new training program starts next week.

ZackHowell
08-18-2013, 09:42 PM
2 Inch Block Pulls
sumo
95x1x3
155x1x3
245x1x3
275x1x3
315x1x3
345x1x3
360x1x3 PR
Conventional
360x1x3 Possible PR? Just testing how sumo vs conv. felt.

Squats
155x5x10

A. DB Lunge
20x3x20

B. Standing Unilateral Hamstring Curl
25x3x20

DB Row
80x3x15

DB Shrug
100x3x20

Ab Wheel
bwx3x15

Run
2 miles in a little under 16 minutes.

Leg is doing a lot better, forget I had injured until it was actually time to warm up. Spent a good 20 minutes doing mobility type stuff and a solid dynamic warm up, seems to have payed off got a lot of good work in today.

ZackHowell
08-20-2013, 06:57 PM
Bench
barx3x20
95x1x10
135x1x10

Pause Bench
155x1x5
165x1x5
175x1x5
Good bit below my PR set of 5 here, bodyweight is a silly low 145 at the moment so I can't say I'm surprised.

Close Grip Bench
135x5x10

Cable Fly
25x3x20

Seated DB Shoulder Press
30x3x20

Overhead DB Tricep Ext.
40x3x20

Decline Fat Gripz Skullcrusher
45x3x12

Straight Bar Tricep Pushdown
100x3x10

Straight Bar Curl
45x3x12

DB Cross Body Hammer Curl
25x3x10

Ez-Curl Bar Reverse Curl
45x3x10

Pullups
bwx3x10

Hanging Leg Raise
bwx3x10

Holy Volume Batman. Starting my "Lean Bulk" diet phase, hopefully adding some extra calories, adding carbs back in, and putting some weight back on will get my pressing strength back up.

ZackHowell
08-21-2013, 06:15 PM
Speed Squats
Hip Started to bug me so I played it smart and moved on to deadlifts.

Speed Pulls
242+doubled monster minix10x1

Leg Press
2 plates per sidex3x20

Band Leg Curl
Monster Minix3x20

GHR Situps
bwx3x20

Still pretty beat up from sunday, took it easy today esp after my leg was acting up.

ZackHowell
08-24-2013, 11:05 AM
"Speed" Bench
barx3x20
95x1x10
135x1x10
155x5x5
Pec was bothering me here, these were not fast at all.

Push Press
95x10x3

A. Dips
bwx3x20

B. Hammer Curls
20x3x20

C. DB Side Raises
10x3x20

A. Rope Upright Row / Face Pull Hybrid
50x3x20

B. GHR Situps
bwx3x20

ZackHowell
08-25-2013, 06:25 PM
Squats
barxstuff
95x1x10
135x1x5
185x1x5
215x1x5 (77.5%)
Lower than I would like for a "5 rep max" but considering my leg still hates me I'll take it.

RDL
185x4x15

A. Leg Extension
50x3x20

B. Standing Unilateral Leg Curl
25x3x20

DB Row
60x3x20

A. DB Shrug Pause At Top
100x3x20

B. Ab Wheel
bwx3x15

Solid day even with some leg issues. This Tuesday will make 8 weeks out from my next "meet", being that App State Push Pull. Time to kick my rehab and prehab work into full gear if I'm gonna hit the numbers I want.

ZackHowell
08-27-2013, 09:06 PM
Bench Against Bands ~130lb tension at lockout
barx3x20
95x1x5
115x1x5
135x1x5
145x1x5 PR?

Close Grip Bench
115x4x15

Seated Shoulder Press
35x3x20

A. Cable Fly
30x3x20

B. Tricep Rope Pushdown
70x3x20

C. Rope Curls
50x3x20

A. DB Rear Delt Swings
15x3x30

B. Cheat Cross Body Hammer Curls
50x3x10

DB Pullover
40x3x20

Hanging Leg Raise
bwx3x12

Woo Volume.

ZackHowell
08-28-2013, 06:11 PM
Speed Pulls
95xstuff
155+Onyx mini bandsx1x5
205+Onyx mini bandsx1x5
242+Onyx mini bandsx10x2

Leg was still iffy so I skipped over the speed squats.

High Bar Good Mornings
95x4x15

A. Weighted Neutral Grip Pull-ups
bw+25x3x5

B. Leg Press
sled+230x3x20

Shrugs
335x3x20

Band Leg Curls
Onyx Mini Bandx3x20

Weighted Planks
bw+100x2x45 seconds
bw+100x1x60 seconds

A. Chest Supported Row
45x3x20

B. Adductor Machine
30x3x20

C. Abductor Machine
60x3x20

Decline Russian Twists
bw+15x3x20

Woo more volume.

ZackHowell
08-30-2013, 10:25 AM
Speed Bench (C.A.T. style)
barx2x20
95x1x5
115x1x5
135x5x5

Dropped the % on these for this week. Feel like it payed off, felt much faster and more explosive like I should be, rather than grinding reps.

Push Press
105x10x2

DB Incline Press
45x3x20

A. Banded DB Flys
15+onyx mini bandx3x20

B. DB Side Raise
15x3x20

A. Dips
bwx3x20

B. Fat Bar Curls
35x3x20

A. Band Pushdowns
Onyx Mini Bandx1x50

B. Band Curls
Onyx Mini Bandx1x50

Good day.

ZackHowell
08-31-2013, 10:00 PM
Deadlift
135x2x5
225x1x5
275x1x3
315x1x1
345x1x1

Speed Deadlifts
295x5x1

Front Squats
95x3x10 90 seconds rest

High Bar Good Mornings
105x4x15

Pendlay Row
105x5x12

Ab Wheel
bwx3x20

KevinStarke
09-01-2013, 07:49 AM
Doing some great work in here keep it up. Good call on lowering the weight for the speed work, too many times I myself and people i've trained with use too much for the speed work and its just missing the point if its not FAST and explosive, good stuff.

ZackHowell
09-02-2013, 01:50 PM
Thanks for stopping in man. Lot of solid training going on over in your log too.

ZackHowell
09-02-2013, 01:54 PM
First day of my new program leading into my next competition. Justin Blatnik wrote me up a killer 7 week program, its gonna be tough but the results will be worth it.

Pause Bench
barx2x20
95x1x10
115x1x10
140x6x6

Wide Grip Lat Pulldowns
120x3x15

Seated DB Shoulder Press
40x1x15
45x1x15 PR?

Incline DB Tate Press
30x3x12

DB Hammer Curl
20x1x25
20x1x25
dropset
15x1x10

Planks
bw+45x3x60 seconds

Band Pullaparts
Onyx Mini Bandx1x50

Solid workout, finished in right an an hour. Would have been faster but only 1 of the campus gyms was open and it being International Chest Day and having the day off from class the place was packed.

ZackHowell
09-04-2013, 05:35 PM
A.M.

Pause Bench
barx3x10
95x1x10
135x1x5
150x7x5

P.M.

Front Squat
barx2x10
95x1x10
115x3x10

Suspended Good Morning
135x1x3
155x1x3
175x5x3

Walking Lunge
bwx2x50

GHR
bwx3x8

Meadows Row
45x3x8

Ab Wheel
bwx3x15

Reverse Hyper
bwx2x20

In and out in an hour, another solid day.

ZackHowell
09-06-2013, 10:57 AM
Pause Bench
barx2x10
95x1x10
115x1x10
135x1x10
160x8x4

This went better than expected. Focusing on staying super tight, being explosive, and making every rep the same.

Weighted Pullup
bw+20x6x5

Neutral grib DB Bench DBs together
45x3x12

A. DB Side Raise
15x3x15

B. DB Rear Delt Raise
15x3x15

Side Planks
Bw+15x3x30 seconds a side

Took way too long doing assistance work today, never could hit a groove. Happy with the actual bench work though.

ZackHowell
09-08-2013, 06:19 PM
Pause Bench
170x10x3

Consistent reps all the way across. Happy with this first week of Bench.

Deadlift
155x1x5
245x1x5
315x1x1
355x1x1

6" Block Pull
385x4x3

3" Deficit Pull
245x3x5

DB Row
80x3x15

A GHR Situps
bw+10x3x15

B. Back Extension
bwx3x24

Ouch. Need to split the Bench/Deadlift sessions for next week.

ZackHowell
09-10-2013, 04:03 PM
P.M. 1

Pause Bench
barx2x10
95x1x10
135x1x10
150x6x6

Wide Grip Lat Pulldown
130x3x15

Seated DB Shoulder Press
45x1x15
50x1x15

Incline Tate Press
30x3x12

DB Hammer Curls
20x1x25
20x1x25
dropset
15x1x10

Planks
bw+45x3x70 seconds

P.M. 2

Pause Bench
barx2x20
95x2x10
135x1x10
155x1x3
160x7x5

Dat Elbow tendonitis.

smithmg
09-10-2013, 04:14 PM
good stuff man keep it up

ZackHowell
09-11-2013, 05:53 PM
A.M.

Pause Bench
barx1x20
95x1x10
135x1x10
160x3x5

P.M.

Front Squat
barx2x10
95x3x3
135x3x10

Suspended Good Morning
135x1x3
185x6x3

Walking Lunge
bwx2x50

GHR
bwx3x8

Meadows Row
55x3x8

Ab Wheel
bwx3x15

Tough workout today, jumping 20lbs on front squats from last week was certainly challenging.

ZackHowell
09-14-2013, 11:17 PM
Pause Bench
barx2x10
95x1x10
135x1x10
155x1x5
170x8x4

Bench is starting to get heavy, still feeling solid though.

Weighted Pullup
bw+20x6x6

Neutral grib DB Bench DBs together
45x3x12

A. DB Side Raise
15x3x15

B. DB Rear Delt Raise
15x3x15

Side Planks
Bw+15x3x30 seconds a side

ZackHowell
09-15-2013, 06:33 PM
Pause Bench
barx2x20
95x1x10
135x1x10
160x1x5
180x10x3

Speed Deadlift
295x4x3

3" Deficit Deadlift
250x5x6

DB Row
85x3x15

A. GHR Situp
bw+10x3x15

B. 45 Degree Back Raise
bwx3x24

Hanging Leg Raise
bwx3x20

Traction
xawesome

Solid day, lot of work. Lower back was done.

ZackHowell
09-17-2013, 05:11 PM
Pause Bench
barx1x20
95x1x10
135x1x10
155x6x6

Wide Grip Lat Puldown
140x4x10

Seated DB Shoulder Press
50x1x15
55x1x15 PR

Incline Tate Press
30x3x12

DB Hammer Curl
20x1x25
20x1x25
dropset
15x1x15

Weighted Planks
bw+55x3x60 seconds

ZackHowell
09-18-2013, 09:25 PM
Front Squat
barx1x5
135x1x3
145x1x10
155x1x10
155x1x9
Doh missed that last rep, couldn't keep it racked and got too forward. This is like 10lb under my previous 5rm without wraps though so I'll take it.

Suspended Good Morning
185x1x5
195x1x5
205x1x5
215x3x5 PR
Heaviest I've went on these so PR I suppose last set was a grinder.

Walking Lunge
bwx3x50

GHR
bwx3x8

Meadows Row
55x3x8

Ab Wheel
bw+10x3x10

Really really challenging day, days like these build PRs.

ZackHowell
09-20-2013, 12:59 PM
Pause Bench
barx1x20
135x1x10
155x1x5
175x8x4

Weighted Pullup
bw+15x5x8

Neutral grib DB Bench DBs together
45x3x12

A. DB Side Raise
15x3x15

B. DB Rear Delt Raise
15x3x15

Side Planks
Bw+15x3x30 seconds a side

ZackHowell
09-23-2013, 09:26 AM
Pause Bench
barx1x20
95x1x10
135x1x10
155x1x5
170x1x3
185x10x3
Easy, doing more weight or more reps per set at this weight would not have been a problem.

Deadlift
135x2x5
185x1x5
225x1x3
275x1x1
315x1x1
345x1x1
375x4x0
Well fuck that wasn't supposed to happen. Just couldn't get my hips down enough to allow me to get into a position where my shoulders were behind the bar.

6" Block Pull
405x3x2

3" Deficit Pull
275x3x5

DB Row
85x3x15

A GHR Situps
bw+15x3x10

B. Back Extension
bwx3x24

ZackHowell
09-25-2013, 09:30 PM
Deload Awesomeness

Pause Bench
barx2x20
95x1x10
135x1x10

Lat Pulldowns
110x4x10

Seated DB Shoulder Press
30x3x15

A. DB Rock N Rolls
20x3x12

B. DB Curls
20x3x12

Yea Deload Yea

ZackHowell
09-25-2013, 09:34 PM
Box Squat
barx2x10
95x1x10
135x1x5
185x6x3
Man its been a while since I did box squats, these were pretty awkward.

Front Squats
185x5x5 PR set of 5 with no wraps

Deadlift
275x3x6
295x1x6

GHR
bwx3x10

A. Chest Supported Row
90x3x8

B. DB Split Squats
30 per armx3x6

AB Wheel
bw+15x3x10

ZackHowell
09-27-2013, 04:19 PM
Pause Bench
barx2x20
95x1x10
135x1x10
165x1x5
185x1x1
205x1x1
215x1x1
225x1x1 PR

Wide Grip Pullups
bw+15x5x8

Neutral Grip DB press DBs Together
50x1x12 PR
60x2x12 PR
not doing a million sets of bench during the week, and before seems to make a pretty big difference on how much energy I have left here, thats a 15lb increase from last week per arm...

A. DB Rear Delt Raise
15x2x12

B. DB Side Raise
15x2x12

Very happy with how todays training.

ZackHowell
09-29-2013, 08:32 PM
Deadlift
135xstuff
225x2x5
275x1x1
315x2x2
325x2x2
335x2x2
345x2x2
355x2x2

Holy volume batman, this was killer. Not used to doing multiple sets or weights on deadlift in this high a % range.

3" Deficit Deadlifts
295x3x3

DB Row
95x3x15

A. GHR sit-ups
bw+15x3x10

B. 45 Degree Back Raise
bwx3x15

Hanging Leg Raise
bwx2x20

ZackHowell
10-01-2013, 04:30 PM
Pause Bench
barx3x20
95x1x10
135x1x10
185x1x3
add 2 board
220x1x2
225x2x2 PR paused
add 1 board
185x3x3

A. DB Rock N Rolls
20x4x10

B. DB Curls
20x4x10

Meadows Row
35x3x10

Planks
bw+55x3x60 seconds

ZackHowell
10-02-2013, 05:15 PM
Box Squat
barx2x10
95x1x10
135x1x5
185x1x3
205x6x3

Front Squats
195x5x5 Breaks last week's PR set of 5

Deadlift
295x4x6

GHR
bwx3x10

A. Chest Supported Row
90x3x8

B. DB Split Squats
30 per armx3x6

AB Wheel
bw+15x3x10

ZackHowell
10-23-2013, 12:05 PM
Welp apparently the past month of my log no longer exists for whatever reason. Today was the day of the App State Push Pull, went pretty well.

Bench
225 opener 30lb competition pr good lift
245 50lb PR
255 no lift just not in the cards

Deadlift
385 easy
410 5lb pr on a normal bar
430 5lb all time PR still easy

675 push/pull total 75lb total PR

ZackHowell
10-23-2013, 12:15 PM
On to olympic lifting land. Today starts my olympic program, really general stuff to start out with. Got the opportunity to work with a coach and some other lifters with good prior experience in the lifts, pretty excited about this.

Clean Deadlift
135x1x5
225x2x5
315x1x5 Thumbs where not prepared for this.

Front Squats
135x3x5

Bent over Row
135x3x5

Incline Bench
135x3x5

Pretty light today for the most part except for going really unnecessarily heavy on clean deadlifts, pretty beat up from yesterday and it showed.

ZackHowell
10-25-2013, 02:45 PM
Power Snatch
bar work working on technique

Power Clean
bar work working on technique

Squat
135x1x5
185x1x5
225x3x5

Push Press
135x1x5

Pullups
bwx3x5

ZackHowell
10-28-2013, 06:24 PM
10-27-13

Snatch(kilos)
35x3x1
40x7x1

Clean and Jerk
60x3x1
65x2x1

Pretty tired during this training session shut it down early since I was lifting the next day too.

10-28-13 (kg)

Drop Snatch
35x1x3
43x2x3


Power Snatch
35x3x3

Squat
60x3x5

Overhead Press
50x3x5

RDL
60x3x5

Pullup
bwx3x5

Some good technique work on the snatch today, not much else to speak of, sandbagged my accessory work some.

ZackHowell
10-30-2013, 05:32 PM
Clean Deadlift
135x1x5
225x1x5
315x1x5

Front Squat
135x1x5
185x2x5

Bent Over Row
135x3x5

Incline Bench
135x3x5

A. Hanging Leg Raise
bwx3x15

B. DB Curl
25x3x10

Not used to lifting at this pace at all, did all of this today in maybe 40 minutes.

ZackHowell
11-01-2013, 03:06 PM
Squat
barx1x10
135x1x10
185x1x5
235x3x5

Push Press
140x3x5

Pullups
bwx3x10

DB Shrugs
100x3x20

DB Hammer Curls
30x3x15

Abs

ZackHowell
11-04-2013, 11:19 AM
Snatch
barx2x3
65x2x3
75x1x3
80x1x1
85x1x1
90x1x1
95x1x1
100x1x1 PR
105x1x1 PR

Clean + Jerk
105x1x1
135x1x1
145x1x1
155x1x1
165x1x1
170x1x1
180x1x1 PR

Birthday PRs I'll take it.

ZackHowell
11-04-2013, 11:21 AM
Drop Snatch
barx1x3
75x1x3
95x1x3
105x1x3

Hang Snatch
75x3x3

Squat
135x1x5
185x1x5
225x3x5

Power Jerk
135x3x5

RDL
185x3x5

Pullups
bwx3x10

ZackHowell
11-06-2013, 11:11 AM
Wrong log? Haha

ZackHowell
11-06-2013, 11:13 AM
Clean Deadlift
135x1x5
225x1x5
315x3x5

Front Squat
185x2x5
195x1x5

Incline Bench
135x1x5
145x2x5

Bent Over Row
145x3x6

DB Side Raise
15x3x15

Standing Cable Crunch
100x3x12

JustinBlatnik
11-06-2013, 04:44 PM
MORE PRs?!?!?!!?

ZackHowell
11-08-2013, 10:13 AM
MORE PRs?!?!?!!?

More PRS as per request.

11-8-13

A.M.

Snatch from Knee
barx2x3
75x3x3

Clean from Knee
75x1x3
115x3x3

Complex: Power Clean + Power JerkX3
115x3x1

Strict Press
115x2x5

Push Press
145x1x5 PR

Squat
145x1x5
205x1x5
250x1x5 PR

Pull up
bwx3x10

Pretty Happy with the squat PR. Thats 5lbs heavier than I tore my Adductor with over the summer. Really good speed too, plates were rattling the entire way up on all reps. Should be able to keep making linear progress like this for a while.

P.M.

Bench
barx1x20
135x1x10
185x3x5
225x1x1

A. Overhead Tricep Ext.
70x3x10

B. DB Hammer Curl
25x3x10

DB Shrug
100x3x20

ZackHowell
11-11-2013, 09:42 AM
Hang Snatch
barx3x3
75x6x3

Getting a lot closer to being able to hit a bottom position here, actually managed to hit something resembling a full snatch by the end of the day.

Overhead Squat
95x3x3

Ouch

Back Squat
225x1x3 Paused
275x3x3 PR
So yea thats my previous 1rm for 3 sets of 3...

Overhead Press
135x3x3 Ties PR set of 3
135x1x2
Couldn't quite grind out that last rep, next week.

RDL
185x3x5

ZackHowell
11-13-2013, 04:38 PM
Hang Clean
barxstuff
115x2x3
135x1x3
145x1x3
155x1x3
165x1x3 Gonna call this a 3 rep PR had not tracked this movement prior

Clean Deadlift
245x1x3
315x1x3
335x1x3
355x1x3 Gonna call this a 3 rep PR had not tracked this movement prior


Been doing these as deadlifts with my clean stance and grip in olympic shoes. Was starting to resemble my powerlifting deadlift too much so next week I'll transition to Clean pulls rather than Clean deadlifts. Feel like the couple weeks I did of these really helped my leg drive off the floor.

Pause Bench
135x1x10
185x3x3
195x1x3

Ran out of time at this point.

ZackHowell
11-15-2013, 02:46 PM
A.M.

Hang clean to Power Jerkx2
barxstuff
95x1x1
135x2x1
155x3x1 PR double on Power Jerk

Front Squat
135x1x3
185x1x3
225x3x3 Think this is a PR also but missing a couple weeks from my log.

P.M.

Pause Bench
barx1x20
135x1x10
185x1x5
205x1x2
225x1x1
205x1x3
205x1x6 PR

Push Press
145x5x3

JustinBlatnik
11-15-2013, 04:33 PM
PR city is back!

ZackHowell
11-18-2013, 10:13 AM
PR city is back!

Aint go no time for %s max out erry day.


Power Snatch
barx3x3
65x3x3
75x5x3
95x1x3 PR

Overhead Squat
95x4x3

Lot easier than last week

Back Squat
135x1x3
185x1x3
225x1x3 Paused no belt
add belt
265x1x3
275x1x3
285x1x3 PR set of 3, breaks PR set of 1 in wraps...
Add wraps
295x1x3 PR set of 3 in wraps again breaking my PR set of 1 in wraps...
Should have went heavier for my set in wraps thought I had 305, just means I'll have to go heavier next time. Forgot how nice squatting in wraps is, this was almost redundantly easy compared to 285x3 with no wraps. But hey huge squat progress here.

RDL
185x4x5

Incline Bench
135x1x5
145x1x5
155x1x5
165x1x5

ZackHowell
11-20-2013, 10:23 AM
Power clean + Split Jerkx2
barxstuff
115x2x1
125x1x1
135x1x1
145x1x1
155x1x1
165x1x1 PR double on jerk

Snatch Pull (Slow snatch grip pull, working on starting with really low hips and staying arched,, then extending the hips at lockout.)
165x1x3
185x4x3 First time tracking this movement so call this a PR set of 3

A. Strict Press
125x4x5 PR sets of 5

B. GHR
bwx4x5

Cross Body Hammer Curls
35x3x10

A. Incline Curls
25x2x10

B. Overhead Tricep Ext.
70x2x10

Meadows Row
45x3x12

Pretty solid day, got a lot of work done in an hour or so. Right wrist was bugging me some training but I just tightened my wraps and trucked through. This may not have been the best idea considering it how hurts to hold a fork... hopefully nothing major.

ZackHowell
11-22-2013, 01:28 PM
Welp I've got a partial tear of the supinator muscle in my right forearm. So I pretty much cant turn my wrist and that arm is pretty weak in general, it hurts to push open doors. I swear if I could make it though a training cycle without tearing something random that would be awesome. Estimated at a 8-10 day recovery period before I can start back light. So gonna just be doing limited stuff until then.


Strap Bar Front Squat(using straps to make a redneck safety squat bar.)
barx1x10
95x1x5
135x1x5
185x5x3

Leg Curl
3 platesx3x10

Back Extension
BWx3x10

ZackHowell
11-24-2013, 04:43 PM
Wrist is doing a bit better back to full range of motion. Still weak though couldn't support as much weight as normal with it but its a start.


Overhead Press
75x3x12

Tricep Pushdowns
90x3x15

Cable Flys
30x3x15

ZackHowell
11-25-2013, 10:24 AM
Squat
barx1x10
135x1x5
185x1x3
225x1x2
265x1x2
295x1x2 PR no wraps
add wraps
315x1x2 PR with wraps
Finally over the 3 plate mark. Lot of squat progress this training cycle.

RDL
155x1x6
205x4x6

Barbell Row
135x3x10

GHR Situp
bwx3x10

Wrist Curls
35x3x20

Solid day, wrist is a little tender but doing better. Hoping the wrist curls will strengthen the area some and prevent this from happening again in the future.

ZackHowell
11-28-2013, 03:29 PM
Clean Deadlift
135x1x5
225x1x5
295x1x3
345x1x2
365x1x2
385x1x2 PR set of 2

Barbell Shrug
315x3x20

RDL
205x4x5

Klokov Press
75x3x10

Pec Dec
???x3x10

DB Cross Body Hammer Curl
35x3x10

Pretty solid day training with my Dad on Thanksgiving. Wrist is still giving me a little trouble so clean pulls were out and I opted for clean deadlifts instead. Had to get some pec dec in since we have one in the basement, and surprised the DB curls didn't bother my wrist any.

ZackHowell
12-04-2013, 04:43 PM
Snatch
barxstuff
75x3x1
85x1x1
95x1x1
115x2x0

Little too aggressive of a jump here, pulled it high enough but didn't get under it. Still need a lot of technique work.

Squat
barxstuff
135x1x5
225x1x3
265x1x1
285x1x1
315x1x1 PR

BOOM, finally got 315 no wraps. Feels good to have finished a training cycle like that, good indicator for my wrapped squat for next weeks meet.

ZackHowell
12-04-2013, 04:44 PM
A.M.

Clean
barxstuff
115x1x3
135x1x3
155x1x2
175x1x1
185x1x1 PR
Small clean PR, same as snatch though too aggressive of a jump, pulled it high enough but needs more technique.

Front Squat
225x1x1
260x1x1 PR
Small PR here was in a rush time was so had to call it for this session.

Pause Bench
barxstuff
135x1x10
185x2x5
225x1x1
205x1x3
185x1x5

Klokov Press
95x3x8

Decent pressing today, wrist is still bothering me and I can tell I haven't benched in a while. 225 under these conditions is alright with me though.

ZackHowell
12-06-2013, 04:35 PM
Power Snatch
barxstuff
75x1x3
95x1x2
105x1x1 PR

BTN Jerk
135x1x3
155x1x2
175x1x1
185x1x1
200x1x1 PR
Woo 200lbs overhead

Pause Bench
barxstuff
135x1x10
185x1x3
add slingshot
225x1x1
245x1x1
265x1x1 PR