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Thread: Zack's Log

  1. #51
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    Boone, NC
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    214

    3-16-13

    Cardio:
    Hiked on the parkway for a couple of hours.
    Last edited by ZackHowell; 03-18-2013 at 02:56 PM.

  2. #52
    Senior Member
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    Boone, NC
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    214

    3-17-13

    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

  3. #53
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    3-18-13

    Cardio:
    30 minute walk around campus
    20 minutes bike sprints 1 min on 2 min off

  4. #54
    Senior Member
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    Jan 2013
    Location
    Boone, NC
    Posts
    214

    3-19-13

    Bench
    barx1x20
    135x1x10
    145x5x10

    No Touch Press
    125x4x10
    135x1x10

    Incline DB Press
    50x5x10 PR

    Incline DB Tricep Ext.
    25x3x10

    Neutral Grip Pullups
    bwx3x10 PR

  5. #55
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    3-20-13

    Squat
    barx10
    95x10
    135x1x5
    165x5x10

    RDL
    155x5x10

    Maybe more later running short on time.

  6. #56
    Senior Member
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    Jan 2013
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    Boone, NC
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    214

    3-22-13

    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

  7. #57
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    Boone, NC
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    3-24-13

    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
    Last edited by ZackHowell; 03-31-2013 at 04:09 PM.

  8. #58
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    3-26-13

    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
    Last edited by ZackHowell; 03-26-2013 at 07:39 PM.

  9. #59
    Senior Member
    Join Date
    Nov 2012
    Location
    Charlotte, NC
    Posts
    247
    Great Benching today man. It's coming along real well.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  10. #60
    Senior Member
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    Jan 2013
    Location
    Boone, NC
    Posts
    214

    3-27-13

    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

  11. #61
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    3-29-13

    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
    Last edited by ZackHowell; 03-31-2013 at 06:04 PM.

  12. #62
    Senior Member
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    Jan 2013
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    Boone, NC
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    214

    3-30-13

    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.

  13. #63
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    Jan 2013
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    Boone, NC
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    214

    3-31-13

    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

  14. #64
    Senior Member
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    Jan 2013
    Location
    Boone, NC
    Posts
    214

    4-1-13

    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

  15. #65
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    Jan 2013
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    Boone, NC
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    4-2-13

    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
    Last edited by ZackHowell; 04-02-2013 at 05:39 PM.

  16. #66
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    Jan 2013
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    Boone, NC
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    214

    4-3-12

    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
    Last edited by ZackHowell; 04-03-2013 at 10:25 PM.

  17. #67
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    Jan 2013
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    Boone, NC
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    214

    4-4-13

    Cardio:
    30 minutes incline walk 3mph at 6% incline
    20 minutes bike sprints

  18. #68
    Senior Member
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    Jan 2013
    Location
    Boone, NC
    Posts
    214

    4-5-13

    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
    Last edited by ZackHowell; 04-08-2013 at 08:31 AM.

  19. #69
    Senior Member
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    Jan 2013
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    Boone, NC
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    214

    4-8-13

    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

  20. #70
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    4-8-13

    Cardio:

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

  21. #71
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    4-9-13

    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

  22. #72
    life, one rep at a time
    Join Date
    Oct 2005
    Location
    Boone, nc
    Posts
    579
    you did very well today young padawan. aside from losing your wallet......
    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

  23. #73
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    Jan 2013
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    Boone, NC
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    214
    Quote Originally Posted by gopostal42 View Post
    you did very well today young padawan. aside from losing your wallet......
    Yea that was bad.
    Last edited by ZackHowell; 04-09-2013 at 09:33 PM.

  24. #74
    Senior Member
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    Jan 2013
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    Boone, NC
    Posts
    214

    4-10-13

    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.

  25. #75
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    Jan 2013
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    Boone, NC
    Posts
    214

    4-16-13

    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.
    Last edited by ZackHowell; 04-16-2013 at 10:17 PM.

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