The Raw Reckoning

[Zak198]

Deadlift
135x5
225x3
315x3
385x1
385x1
385x1
385x1
385x1
385x1

BB Shrug
295x15
205x30

KB Swing
70x20
70x20

Wheel (paused)
Bx12
Bx12

[Zak198]

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]

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]

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]

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]

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]

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]

[Zak198]

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]

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]

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]

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]

[Zak198]

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]

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]

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]

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]

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]

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]

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]

Deadlift (30 second interval)
345x1x10 sets

Shrug
295x15
225x25

Back Extension (Pause at Top)
Bx20
Bx20

Wheel
Bx12
Bx12

[Zak198]

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]

Nice log and congrats to the wife!!

[Zak198]

Nice log and congrats to the wife!!

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

[Zak198]

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