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Thread: Zack's Log

  1. #1
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    Zack's Log

    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.
    Last edited by ZackHowell; 01-15-2013 at 06:49 PM.

  2. #2
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    1-15-13

    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
    Last edited by ZackHowell; 01-16-2013 at 07:15 PM.

  3. #3
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    1-16-13

    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
    Last edited by ZackHowell; 01-16-2013 at 07:23 PM.

  4. #4
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    1-18-13

    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

  5. #5
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    1-20-13

    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

  6. #6
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    1-21-13

    Jog
    1 mile

    Hillsprints
    5 rounds

    Need to start working on my conditioning a bit more. Thought this was going to kill me.
    Last edited by ZackHowell; 01-22-2013 at 06:27 PM.

  7. #7
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    1-22-13

    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

  8. #8
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    1-23-13

    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

  9. #9
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    1-27-13

    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

  10. #10
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    1-29-13

    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
    Last edited by ZackHowell; 01-29-2013 at 08:53 PM.

  11. #11
    life, one rep at a time
    Join Date
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    Boone, nc
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    579
    skiing is awesome
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  12. #12
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    Quote Originally Posted by gopostal42 View Post
    skiing is awesome
    yes. yes it is. shredding the gnar man!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  13. #13
    life, one rep at a time
    Join Date
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    Location
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    brooooooooooooooooooo
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  14. #14
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    1-30-13

    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
    Last edited by ZackHowell; 01-30-2013 at 06:38 PM.

  15. #15
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    2-1-13

    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
    Last edited by ZackHowell; 02-01-2013 at 03:30 PM.

  16. #16
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    2-2-13

    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.

  17. #17
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    2-3-13

    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
    Last edited by ZackHowell; 02-06-2013 at 09:12 AM.

  18. #18
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    2-4-13

    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

  19. #19
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    looked really good benching yesterday but. i think this format is going do work really well for you.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  20. #20
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    2-6-13

    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
    Last edited by ZackHowell; 02-08-2013 at 06:40 PM.

  21. #21
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    2-8-13

    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

  22. #22
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    2-9-13

    Strict Overhead Press
    barx1x5
    65x1x5
    95x6x4

    Incline Press
    115x3x8

    Dips
    bwx3x10

  23. #23
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    2-10-13

    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
    Last edited by ZackHowell; 02-10-2013 at 05:11 PM.

  24. #24
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    2-11-13

    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

  25. #25
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    2-13-12

    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
    Last edited by ZackHowell; 02-13-2013 at 06:58 PM.

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