- Monkey See, Monkey Do Bitch!! - ZgzaZ's Log -

[ZGzaZ]

Day 2 - Feb 28th -

Front Squats - 115x5, 135x5, 155x5, 175x3, 195x3, 215x3
Chest Support Rows (Weight Only) - 180x5, 230x5, 270x5, 320x5, 320x5
Chins (underhand close grip) - 3x6xBW
Behind The Neck Pulldowns - 3x130x10
Hammer Dumbell Curls - 3x8x35's

First time ever doing front squats, so wanted to go extra light and make sure my form is solid starting out on these...they felt great, no strain to the injured area on my lower back. Went well overall.

 

[Cynical Simian]

Looks like the setup turned out very nicely. Good luck.

Also, since I never got into your last journal, a belated congratulations for your great progress. You've done an incredible job of adding weight to your lifts (and yourself ) over the past few months.

 

[ZGzaZ]

Looks like the setup turned out very nicely. Good luck.

Also, since I never got into your last journal, a belated congratulations for your great progress. You've done an incredible job of adding weight to your lifts (and yourself ) over the past few months.

Thank you Cynical, and thank you very much for your input on the program also!

 

[ricanx99]

Day 2 - Feb 28th -

Front Squats - 115x5, 135x5, 155x5, 175x3, 195x3, 215x3
Chest Support Rows (Weight Only) - 180x5, 230x5, 270x5, 320x5, 320x5
Chins (underhand close grip) - 3x6xBW
Behind The Neck Pulldowns - 3x130x10
Hammer Dumbell Curls - 3x8x35's

First time ever doing front squats, so wanted to go extra light and make sure my form is solid starting out on these...they felt great, no strain to the injured area on my lower back. Went well overall.

Yea, those front squats looked nice and solid. Those should keep pushing great for you while you rehab. I would like to say thanks to you guys too because I'm following in suit to accomodate my training partner. We gotta stick it out and run that gym no matter what training we do! I can't wait for your back to get better so we can go back to DEADS!! GOOD WORK!

 

[BiggT]

I'm amazed at the progress you've made.....next time some kid asks "how do I get big" I'll point them here......it seems like just yesterday you were 190lbs.....then I checked in your old journal last month and damn near shit when I saw you were at 230.......You'll be fine with the c-s rows twice a week, it's just like training any other lift multiple times a week. Louie Simmons has some of his guys do them 4 times a week.....hammer them and the jump shrugs and the chins.....a strong, thick back will do absolute wonders for your benchin'

 

[al420]

You mean Richard Simmons - your training partner?

 

[ZGzaZ]

I'm amazed at the progress you've made.....next time some kid asks "how do I get big" I'll point them here......it seems like just yesterday you were 190lbs.....then I checked in your old journal last month and damn near shit when I saw you were at 230.......You'll be fine with the c-s rows twice a week, it's just like training any other lift multiple times a week. Louie Simmons has some of his guys do them 4 times a week.....hammer them and the jump shrugs and the chins.....a strong, thick back will do absolute wonders for your benchin'

Damn Bigg, thank you for the kind words... and I sure hope strengthing my back through these lifts will have at least come carryover, I'd like to hit 280x5 on flats in the next 12 weeks. Thanks again!

 

[enigma4dub]

subscribed, and good luck.

 

[ZGzaZ]

Day 3 - March 2nd -

Push Press - 95x5, 110x5, 125x5, 140x5, 145x5
Flats - 135x8, 155x8, 175x8, 195x5, 215x8
Skullcrushers - 60x8, 90x8, 90x8, 90x8, 90x8
One Arm Cable Pushdowns - 3x50x10
Decline Situps - 2x12xBW

Pretty easy workout, didnt want to push anything too hard this week as its my first week doing more volume...

I'm really trying to push my presses during the next 12 weeks, but here are my short term goals for the next 12 weeks:

- 235x10 flats, 280x5 flats, 305x1 flat.
- 185x5 Push Press
- 250x3 front squat, 275x1 front squat.

 

[jpt]

185 push press in 12 weeks i think is def doable if you keep working hard and eating right...

have you tried doing t-bar rows at all? curious to know how they worked out for ya