Zephead's Log

Training Training Logs
421

Today:
Deadlift:
315x2
365x1
belt/straps
405x1
435x0

I got 435 an inch or two below my knees, and stalled. I held onto it longer then I probably should have, back got pretty sore

rack pull (2"ish below knee)
315x5
365x8 straps slipped, but fairly close to failure anyway

DB row:
1x15 each arm. I don’t try to PR on these every week if you can’t tell. I will try if I feel strong on them, but they make my scap area feel better. It always feels tight there.

cable row
somethingx10
144x10

Pinwheels SS
65x18 PR

Preachers:
worked up to 75x6, I stalled on these, will try incline curls next week.

cable curls:
90x12
70 14x5x4

422

how you likin’ that RE day with the DB’s ?

I think it rocks . my left shoulder seems to be catching up to the right from a stability standpoint.

423

[quote]marlboroman wrote:
how you likin’ that RE day with the DB’s ?

I think it rocks . my left shoulder seems to be catching up to the right from a stability standpoint.[/quote]

I really like them too.

Life update:

I was trying to drop AP psych becuase I was failing, because I have no time to due the bullshit coloring books, and I can’t wake up at 5 in the morning to get ready for a 0 hour class.

Jesus christ I work till 10 2-3 school nights a week, and I can’t get much done those days. Now my counselor told me I have ot get a d- or better to drop the class after not only already failing, but not having been there in a week.

It’s not just too much homework, between the no sleep, and shitty sleep quality from apnea I’m literally brain fucked, fried, zombified, or however you want to describe it at the end of the day

/kills self.

424

[quote]zephead4747 wrote:
marlboroman wrote:
how you likin’ that RE day with the DB’s ?

I think it rocks . my left shoulder seems to be catching up to the right from a stability standpoint.

I really like them too.

Life update:

I was trying to drop AP psych becuase I was failing, because I have no time to due the bullshit coloring books, and I can’t wake up at 5 in the morning to get ready for a 0 hour class.

Jesus christ I work till 10 2-3 school nights a week, and I can’t get much done those days. Now my counselor told me I have ot get a d- or better to drop the class after not only already failing, but not having been there in a week.

It’s not just too much homework, between the no sleep, and shitty sleep quality from apnea I’m literally brain fucked, fried, zombified, or however you want to describe it at the end of the day

/kills self.[/quote]

No offense, but did the apnea come with the weight gain?

Chad Achs has sleep problems so he only trains with weights twice a week, throws another day of the week, and dedicates another to recovery.

425

[quote]FightingScott wrote:
zephead4747 wrote:
marlboroman wrote:
how you likin’ that RE day with the DB’s ?

I think it rocks . my left shoulder seems to be catching up to the right from a stability standpoint.

I really like them too.

Life update:

I was trying to drop AP psych becuase I was failing, because I have no time to due the bullshit coloring books, and I can’t wake up at 5 in the morning to get ready for a 0 hour class.

Jesus christ I work till 10 2-3 school nights a week, and I can’t get much done those days. Now my counselor told me I have ot get a d- or better to drop the class after not only already failing, but not having been there in a week.

It’s not just too much homework, between the no sleep, and shitty sleep quality from apnea I’m literally brain fucked, fried, zombified, or however you want to describe it at the end of the day

/kills self.

No offense, but did the apnea come with the weight gain?

Chad Achs has sleep problems so he only trains with weights twice a week, throws another day of the week, and dedicates another to recovery.[/quote]

had it since I was a buck twenty.

426

Today:
Bench
135x5
185x5
I was gonna go for 195x3+ to start off. But I’m progressively gettign worse at benching. Not to mention my shoulder is giving me (slight) grief again.

Smith shoulder presses (lower ROM)
barx10
105x10
125x7
145x6

CG reverse smith benches
worked up to
155x12

I had school problems going on today, stressful, and a very shitty day.

All of my ME for the next few weeks is going to be incline and floor presses. I need a change of pace.

427

[quote]zephead4747 wrote:
Today:
Bench
135x5
185x5
I was gonna go for 195x3+ to start off. But I’m progressively gettign worse at benching. Not to mention my shoulder is giving me (slight) grief again.

Smith shoulder presses (lower ROM)
barx10
105x10
125x7
145x6

CG reverse smith benches
worked up to
155x12

I had school problems going on today, stressful, and a very shitty day.

All of my ME for the next few weeks is going to be incline and floor presses. I need a change of pace.[/quote]

Max Effort? What happened to 5/3/1? Today was monday!

428

[quote]FightingScott wrote:
zephead4747 wrote:
Today:
Bench
135x5
185x5
I was gonna go for 195x3+ to start off. But I’m progressively gettign worse at benching. Not to mention my shoulder is giving me (slight) grief again.

Smith shoulder presses (lower ROM)
barx10
105x10
125x7
145x6

CG reverse smith benches
worked up to
155x12

I had school problems going on today, stressful, and a very shitty day.

All of my ME for the next few weeks is going to be incline and floor presses. I need a change of pace.

Max Effort? What happened to 5/3/1? Today was monday![/quote]

was actually gonan do the 3/5/1 for bench. I’m way too burnt out to even want to flat bb bench for a while. Maybe I’ll do 5/3/1 for inclines or floor press?

New rule: No more flat bb benching till meet prep. I’ve gotten nowhere by doing it frequently. I’m going to add 50 pounds to my incline 1rm or 3rm hopefully before going back to test my flat press.

429

Today:
Box squat:
185x3
225x3
belt
275x1
wraps
315x1 (probably could of hit 3-4 with this, felt really light.

355xo got two inches off the box, and my legs buckled. my spotter couldn’t get me off by himself so I called for a second guy to do side spotting. I basically sat with the weight on my back for like 15-20 seconds. Probably gonna have some sore ass erectors tomarow.

glute hams:
mex25PR
me+25x6 PR

Leg press(knees to chest, deeper then usual. Usually go to squat depth):
4plates per sidex5
5x5
6x5
wraps
7x5
8x10

leg extentions
150x20
170x15
200x12 PR
dropped weight, kept going
170x16

very good session overall, even if I didn’t get the box squat PR. I’m sure I’ll get it next week.

430

incline might hurt shoulder more i would recomend declines not because it will avoid shoulder involvement but because u can usually use more weight and it has given me great succes, 275x1 to 300x1 in about a month of those and pin presses an inch off my chest for bench days. GL

431

[quote]bignate wrote:
incline might hurt shoulder more i would recomend declines not because it will avoid shoulder involvement but because u can usually use more weight and it has given me great succes, 275x1 to 300x1 in about a month of those and pin presses an inch off my chest for bench days. GL[/quote]

I did them with dbs a few weeks back.

it felt terrible on my shoulders. Not something I want to experience again.

432

shitty workout, I’m sick.

DB bench
50x10
70x6

rear delt flys, and shoulder prehab.

Not huge weights, but lots of reps. I felt like shit today.

433

you always seem to be getting sick zep what the hell is going on lol

434

[quote]crod266 wrote:
you always seem to be getting sick zep what the hell is going on lol[/quote]

I hate to be “that guy” but I think I’m hitting my lower back to frequently. I might need to switch to a 9 day week.

I took it east today because of how sore I am.

Today:

my lower back and thighs are still very sore from tuesday.

deadlift
worked up to 405x1 lower back screaming.

Cable rows (short straight bar attachment, usually use the normal row attachment V bar? I think.
120x10
144x13
These hit my lats pretty well. I’m keeping this in for a while. Favorite row variation right now

incline curl

30x12 total, these felt awkward, and I kept hitting myself on the way up

cable curls
90x22
110x9

I have a lot to think about.

435

don’t think too long

ok, so I did box squats for the first time today. Used a normal flat bench as the box. Are you familiar with depth on a bench - as in is it too high, just right, blah blah

I will say that I really felt it in my quads. Immediately. Usually I’m not sore until the next day. This was different.

436

[quote]TheDudeAbides wrote:
don’t think too long

ok, so I did box squats for the first time today. Used a normal flat bench as the box. Are you familiar with depth on a bench - as in is it too high, just right, blah blah

I will say that I really felt it in my quads. Immediately. Usually I’m not sore until the next day. This was different.[/quote]

How high is your bench? I use a ~13-14" box when I box squat. This is exactly competition depth for me, and the lowest setting on my box. I would probably say your bench is too high, however some people (BFS) use a high box once a week in their training.

However since working the top end with more weight than you probably should have on your back could lead to injury, and you’ll lose strength out of the hole. I don’t know about you, but most raw lifters are MUCH weaker out of the hole then out of the top.

I end up with DOMS in my glutes and to a lesser extent hammys from box squats. building a box is pretty simple. I’d just make one with 12"x14"xwhatever for dimensions. THat way you c an use the 12 and 14 inch sides.

I probably went off farther then you’re interested in, but I’m a huge proponent of boxsquats. I feel that from doing boxsquats for so long gave me the pchain strength to deadlift the weights I currently do.

437

I’m adding ab training to my SQ/DL training also.

side benchs and standing cable abs.

I’ll need it for when I’m in a suit.

438

[quote]zephead4747 wrote:
TheDudeAbides wrote:
don’t think too long

ok, so I did box squats for the first time today. Used a normal flat bench as the box. Are you familiar with depth on a bench - as in is it too high, just right, blah blah

I will say that I really felt it in my quads. Immediately. Usually I’m not sore until the next day. This was different.

How high is your bench? I use a ~13-14" box when I box squat. This is exactly competition depth for me, and the lowest setting on my box. I would probably say your bench is too high, however some people (BFS) use a high box once a week in their training.

However since working the top end with more weight than you probably should have on your back could lead to injury, and you’ll lose strength out of the hole. I don’t know about you, but most raw lifters are MUCH weaker out of the hole then out of the top.

I end up with DOMS in my glutes and to a lesser extent hammys from box squats. building a box is pretty simple. I’d just make one with 12"x14"xwhatever for dimensions. THat way you c an use the 12 and 14 inch sides.

I probably went off farther then you’re interested in, but I’m a huge proponent of boxsquats. I feel that from doing boxsquats for so long gave me the pchain strength to deadlift the weights I currently do.[/quote]

no its all good; you brought up points that I was suspecting. I struggle getting depth, and doing a higher then depth box squat will do me now good. Any thoughts on using a smith machine (dont gasp) to get better ROM? Or maybe just in warm-up?

439

[quote]TheDudeAbides wrote:
zephead4747 wrote:
TheDudeAbides wrote:
don’t think too long

ok, so I did box squats for the first time today. Used a normal flat bench as the box. Are you familiar with depth on a bench - as in is it too high, just right, blah blah

I will say that I really felt it in my quads. Immediately. Usually I’m not sore until the next day. This was different.

How high is your bench? I use a ~13-14" box when I box squat. This is exactly competition depth for me, and the lowest setting on my box. I would probably say your bench is too high, however some people (BFS) use a high box once a week in their training.

However since working the top end with more weight than you probably should have on your back could lead to injury, and you’ll lose strength out of the hole. I don’t know about you, but most raw lifters are MUCH weaker out of the hole then out of the top.

I end up with DOMS in my glutes and to a lesser extent hammys from box squats. building a box is pretty simple. I’d just make one with 12"x14"xwhatever for dimensions. THat way you c an use the 12 and 14 inch sides.

I probably went off farther then you’re interested in, but I’m a huge proponent of boxsquats. I feel that from doing boxsquats for so long gave me the pchain strength to deadlift the weights I currently do.

no its all good; you brought up points that I was suspecting. I struggle getting depth, and doing a higher then depth box squat will do me now good. Any thoughts on using a smith machine (dont gasp) to get better ROM? Or maybe just in warm-up?[/quote]

IMO the squat is a much more dynamic lift as far as how many joints move and how far in their plane of motion than the presses and such you normally see on a smith. If you’re squatting on a smith you’re feet should be a bit out in front of you, and you just drop down.

I don’t see why one would even want to though, it seems like a spine loaded leg press to me. I would rather just leg press. I’m loving the smith but I wouldn’t want to do legs in one. But many people much larger than I would disagree.

440

I’m not suggesting to use the Smith for all leg work - just warm-up and to ‘gain’ hip flexibility. I drop down and stop. Clearly not as far down as I should be going.