Page 9 of 10 FirstFirst ... 78910 LastLast
Results 201 to 225 of 230

Thread: Zack's Log

  1. #201
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    9-25-13

    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

  2. #202
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    9-27-13

    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.
    Last edited by ZackHowell; 09-27-2013 at 05:19 PM.

  3. #203
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    9-29-13

    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

  4. #204
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    10-1-13

    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

  5. #205
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    10-2-13

    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

  6. #206
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    10-22-13

    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
    Last edited by ZackHowell; 10-23-2013 at 01:12 PM.

  7. #207
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    10-23-13

    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.

  8. #208
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    10-25-13

    Power Snatch
    bar work working on technique

    Power Clean
    bar work working on technique

    Squat
    135x1x5
    185x1x5
    225x3x5

    Push Press
    135x1x5

    Pullups
    bwx3x5

  9. #209
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    Catch up

    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.

  10. #210
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    10-30-13

    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.

  11. #211
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-1-13

    Squat
    barx1x10
    135x1x10
    185x1x5
    235x3x5

    Push Press
    140x3x5

    Pullups
    bwx3x10

    DB Shrugs
    100x3x20

    DB Hammer Curls
    30x3x15

    Abs

  12. #212
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-3-13

    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.

  13. #213
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-4-13

    Drop Snatch
    barx1x3
    75x1x3
    95x1x3
    105x1x3

    Hang Snatch
    75x3x3

    Squat
    135x1x5
    185x1x5
    225x3x5

    Power Jerk
    135x3x5

    RDL
    185x3x5

    Pullups
    bwx3x10

  14. #214
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214
    Wrong log? Haha

  15. #215
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-6-13

    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

  16. #216
    Senior Member
    Join Date
    Nov 2012
    Location
    Charlotte, NC
    Posts
    248
    MORE PRs?!?!?!!?
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  17. #217
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214
    Quote Originally Posted by JustinBlatnik View Post
    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
    Last edited by ZackHowell; 11-08-2013 at 04:39 PM.

  18. #218
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-11-13

    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

  19. #219
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-13-13

    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.
    Last edited by ZackHowell; 11-13-2013 at 05:39 PM.

  20. #220
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-15-13

    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

  21. #221
    Senior Member
    Join Date
    Nov 2012
    Location
    Charlotte, NC
    Posts
    248
    PR city is back!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  22. #222
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-18-13

    Quote Originally Posted by JustinBlatnik View Post
    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
    Last edited by ZackHowell; 11-18-2013 at 11:27 AM.

  23. #223
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-20-13

    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.
    Last edited by ZackHowell; 11-20-2013 at 12:00 PM.

  24. #224
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-22-13

    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

  25. #225
    Senior Member
    Join Date
    Jan 2013
    Location
    Boone, NC
    Posts
    214

    11-24-13

    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

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •