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

[ZGzaZ]

Tues - Feb 27th - Day 1

Flat Bench - 165x5, 190x5, 215x5, 240x5, 265x4
Incline Dumbells - 1x75'sx10, 2x80'sx10
Hammer Strength Dips (weight only) - 2x180x10
BodyWeight Dips - 2x15xBW
Cable Crossovers - 3x80x40
Hanging Leg Raises - 2x10

Feels nice to add some more volume, will post the entire routine in a few...

 

[ZGzaZ]

The new split:

Day 1:
- Flats 5x5 Ramped Sets (2nd week 5-5-5-3-3, 3rd week 5-5-5-1-1)
- Incline dumbells - 3x10 Straight Sets
- Hammer Strength Dips - 2x10
- Bodyweight Dips - 2x15
- Weighted Abs - 4x8

Day 2:
- Front Squats - 5-5-5-3-3-3
- Chest Supported Rows - 5x5 Ramped Sets, 1x10 backoff set
- Chins - 3x-as many as possible
- Hammer Curls - 3x8

Day 3:
- Push Press - 5x5 Ramped Sets
- Flats - 5x5 Ramped Sets
- Skullcrushers - 4x8 Straight sets
- Decline Situps - 3x15

Day 4:
- Front Squats - 5x5 Straight Sets
- Jump Shrugs - 5x5 Ramped Sets, 1x15
- Chest Supported Rows - 5x8 Ramped Sets
- Barbell Curls - 5x5 Straight Sets, 1x10

Not 100% final, I may add or subtract a few things here and there... As some of you know, my reason for switching it up was hurting my back, hence the reason for no deadlifts in this one. I'll be adding them and back squats in when my back is feeling good again.

 

[SgtSlaughter]

Great rep scheme.

I'm not sure i'd do chest supported rows 2x week, you can... but I personally wouldn't push them like that.

Why hammer strength dips and bodyweight dips? Why not just weighted BW dips?

 

[ZGzaZ]

Great rep scheme.

I'm not sure i'd do chest supported rows 2x week, you can... but I personally wouldn't push them like that.

Why hammer strength dips and bodyweight dips? Why not just weighted BW dips?

I did much heavier Pendlay Rows 2x a week, why not chest supported also?

About the dips, my dip belt is 7 hours away across the state, and our gym doesnt offer them...I could always do the dumbell between the legs deal, but I think I'll give this a go for a few weeks and see what happens...

 

[SgtSlaughter]

I was just saying I wouldn't do it, lol. If you're conditioned to it, do it up.

You've got it set up... looking forward to following along

 

[ricanx99]

The new split:

Day 1:
- Flats 5x5 Ramped Sets (2nd week 5-5-5-3-3, 3rd week 5-5-5-1-1)
- Incline dumbells - 3x10 Straight Sets
- Hammer Strength Dips - 2x10
- Bodyweight Dips - 2x15
- Weighted Abs - 4x8

Day 2:
- Front Squats - 5-5-5-3-3-3
- Chest Supported Rows - 5x5 Ramped Sets, 1x10 backoff set
- Chins - 3x-as many as possible
- Hammer Curls - 3x8

Day 3:
- Push Press - 5x5 Ramped Sets
- Flats - 5x5 Ramped Sets
- Skullcrushers - 4x8 Straight sets
- Decline Situps - 3x15

Day 4:
- Front Squats - 5x5 Straight Sets
- Jump Shrugs - 5x5 Ramped Sets, 1x15
- Chest Supported Rows - 5x8 Ramped Sets
- Barbell Curls - 5x5 Straight Sets, 1x10

Not 100% final, I may add or subtract a few things here and there... As some of you know, my reason for switching it up was hurting my back, hence the reason for no deadlifts in this one. I'll be adding them and back squats in when my back is feeling good again.

Hate to copy and paste, but I need this for my own log as well.... LOL...We are gonna kill that gym one training style or another!

 

[BiggT]

Just wanted to subscribe......where is your bodyweight at?

 

[ZGzaZ]

Just wanted to subscribe......where is your bodyweight at?

Thanks BiggT, and thanks to you, Sarge, and Enigma4dub for helping me piece this together, I appreciate your guys help a lot!

Bodyweight is 229lbs as of this morning, i've kept it at this weight for the past couple months because its comfortable for me as far as amount of food and whatnot to maintain. It's nice too because I've seen some good recomp over the past month, went from seeing no abs to top 4, so ive lost some body fat while keeping my weight steady.

Assuming I can resume Squats/deads again in the next few months I'm going to push it upward again, hopefully to around 245-250lbs.

 

[mm107]

good luck brother, seems like u had a fuckin killin squad for help. you will progress great

 

[jpt]

do t-bar rows hurt your back as well? if not i would switch it up with the chest support rows instead of doing that twice a week. speaking from personal expericence if you hold your position tight and do your reps strictly your back shouldn't be affected.

 

[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

 

[ZGzaZ]

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

For the push press, yea, will definately get done....only a short term goal though, so i'll immediately be setting a new once I hit that, and t-bar rows are penciled in for tomorrows workout! Will let ya know how they go.

 

[ricanx99]

For the push press, yea, will definately get done....only a short term goal though, so i'll immediately be setting a new once I hit that, and t-bar rows are penciled in for tomorrows workout! Will let ya know how they go.

185...... you will be doing 225 mothafucka!!! Good job today... I wish I coulda done more skull crushers but my retarded ass elbow wouldn't allow it. I'm looking forward to T-Bar rows... haven't done em in like 2 years... it'll be awesome

 

[ZGzaZ]

185...... you will be doing 225 mothafucka!!! Good job today... I wish I coulda done more skull crushers but my retarded ass elbow wouldn't allow it. I'm looking forward to T-Bar rows... haven't done em in like 2 years... it'll be awesome

No.

 

[Cynical Simian]

Random question: approximately how many calories are you taking in to maintain your weight? You mentioned on the first page that it wasn't so many that it's a chore to get enough but didn't throw out a number.

 

[ZGzaZ]

Random question: approximately how many calories are you taking in to maintain your weight? You mentioned on the first page that it wasn't so many that it's a chore to get enough but didn't throw out a number.

Hey Cynical, I'm actually up a few lbs in the past 2 weeks, up to 232, but I try to not really keep track of cals if I'm not cutting. I just eat a lot of good food. I don't eat any bad sugars, no fast food, and make sure I eat every 2 hours.

If I had to estimate, I'd say right around 4k of good cals right now.

 

[enigma4dub]

what kind of rows are you doing? poundages are pretty big.

 

[ZGzaZ]

Day 4 - March 3rd -

Front Squats - 205x5, 205x5, 205x5, 205x5, 205x5
Jump Shrugs - 185x5,225x5, 255x5, 275x5, 295x5, backoff: 1x185x20
T-Bar Rows (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 70x10

This was a fun workout, haven't done a volume set for squats in ages....felt good though. First time doing jump shrugs, I think we all got the form down pretty well, and the set of 20 was great. T-bar's felt fine on my back, so i'll be keeping them in, thanks guys!

 

[enigma4dub]

what kind of rows are you doing? poundages are pretty big.

so day 1 is a hammer strength row? and the 2nd pull day is tbar? are you deweighting the reps to the floor for the tbar rows?

 

[ZGzaZ]

so day 1 is a hammer strength row? and the 2nd pull day is tbar? are you deweighting the reps to the floor for the tbar rows?

Yea, day 2 is hammer strength chest supported, 4 is t-bar rows unless i decide to switch them both to t-bar.

And, no, we didnt deweight the bar to floor for each rep on t-bars, I don't think my back would allow that at all...

 

[al420]

Day 4 - March 3rd -

Front Squats - 205x5, 205x5, 205x5, 205x5, 205x5
Jump Shrugs - 185x5,225x5, 255x5, 275x5, 295x5, backoff: 1x185x20
T-Bar Rows (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 70x10

This was a fun workout, haven't done a volume set for squats in ages....felt good though. First time doing jump shrugs, I think we all got the form down pretty well, and the set of 20 was great. T-bar's felt fine on my back, so i'll be keeping them in, thanks guys!

Nice. Straps? De-weight in rack or from hang?

 

[ZGzaZ]

Nice. Straps? De-weight in rack or from hang?

Straps on the last heavy set, I'm not too concerned with grip with at this point, so I don't mind using straps for "heavier sets". 295 was pretty light though, just to get everything down, so we should have a nice jump next week...

 

[ricanx99]

Day 4 - March 3rd -

Front Squats - 205x5, 205x5, 205x5, 205x5, 205x5
Jump Shrugs - 185x5,225x5, 255x5, 275x5, 295x5, backoff: 1x185x20
T-Bar Rows (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 70x10

This was a fun workout, haven't done a volume set for squats in ages....felt good though. First time doing jump shrugs, I think we all got the form down pretty well, and the set of 20 was great. T-bar's felt fine on my back, so i'll be keeping them in, thanks guys!

DO WORK!!! Use your MAN-PON this week!

 

[ZGzaZ]

March 6th - Day 1 -

Last week: Flat Bench - top set: 265x4
Today: Flat Bench - 150x5, 180x5, 210x5, 240x3, 270x3

Last Week: Incline Dumbells - 1x75'sx10, 2x80'sx10
Today: Incline Dumbells - 3x85'sx10

Last Week: Hammer Strength Dips (weight only) - 2x180x10
Today: Hammer Strength Dips (weight only) - 2x230x10

Last Week: BodyWeight Dips - 2x15xBW
Today: BodyWeight Dips - 2x15xBW

Last Week: Cable Crossovers - 3x40x10
Today: Cable Crossover - 3x60x10

Today: Weighted Decline Situps - 3x25lbsx8

Alot of good things for today, 1, got 270x3 on flats with my new closer grip, had left off at 260x3 with my old wide grip before I hurt my shoulder so I'm excited about some progress there. 2) Last week could only get 2 sets of dumbell inclines with 80's, today got 85's by 10 pretty easily. 3) Was able to do weighted situps, as my back is feeling much better, last week I couldn't even get a set done. So today was nice.

 

[ricanx99]

March 6th - Day 1 -

Last week: Flat Bench - top set: 265x4
Today: Flat Bench - 150x5, 180x5, 210x5, 240x3, 270x3

Last Week: Incline Dumbells - 1x75'sx10, 2x80'sx10
Today: Incline Dumbells - 3x85'sx10

Last Week: Hammer Strength Dips (weight only) - 2x180x10
Today: Hammer Strength Dips (weight only) - 2x230x10

Last Week: BodyWeight Dips - 2x15xBW
Today: BodyWeight Dips - 2x15xBW

Last Week: Cable Crossovers - 3x40x10
Today: Cable Crossover - 3x60x10

Today: Weighted Decline Situps - 3x25lbsx8

Alot of good things for today, 1, got 270x3 on flats with my new closer grip, had left off at 260x3 with my old wide grip before I hurt my shoulder so I'm excited about some progress there. 2) Last week could only get 2 sets of dumbell inclines with 80's, today got 85's by 10 pretty easily. 3) Was able to do weighted situps, as my back is feeling much better, last week I couldn't even get a set done. So today was nice.

Yes, good points. Your lifts were very efficient and effective. Good job bro man... I bring you the glorious taste of Muscle Milk tomorrow morning!

 

[ZGzaZ]

Week 2 -Day 2 - March 7th -

Last Week: Front Squats - 115x5, 135x5, 155x5, 175x3, 195x3, 215x3
This Week: Front Squats - 125x5, 145x5, 165x5, 185x3, 205x3, 225x3

Last Week: Chest Support Rows (Weight Only) - 180x5, 230x5, 270x5, 320x5, 320x5
This Week: Chest Support Rows (Weight Only) - 90x5, 180x5, 230x5, 270x5, 340x5, 190x10

Last Week: Chins (underhand close grip) - 3x6xBW
This Week: Chins (underhand Close Grip) - 1x7xBW, 2x6xBW

Last Week: Behind The Neck Pulldowns - 3x130x10
This Week: Behind The Neck Pulldowns - 3x140x10

Last Week: Hammer Dumbell Curls - 3x8x35's
This Week: Hammer Dumbell Curls - 3x8x40's

 

[ZGzaZ]

Week 2 - Day 3 - March 9th -

Last Week: Push Press - 95x5, 110x5, 125x5, 140x5, 145x5
This Week: Push Press- 105x5, 120x5, 130x5, 140x5, 150x5

Last Week: Flats - 135x8, 155x8, 175x8, 195x5, 215x8
This Week: Flats - 145x8, 165x8, 185x8, 205x8, 225x8 (8 rep PR)

Last Week: Skullcrushers - 60x8, 90x8, 90x8, 90x8, 90x8
This Week: Skullcrushers - 90x10, 90x10, 90x10

Last Week: One Arm Cable Pushdowns - 3x50x10
This Week: One Arm Cable Pushdowns - 3x60x10

Last Week: Decline Situps - 2x12xBW
This Week: Decline Situps - 3x15xBW

 

[ZGzaZ]

Week 2 - Day 4 - March 10th -

Last Week: Front Squats - 205x5, 205x5, 205x5, 205x5, 205x5
This Week: Back Squats!!! - 210x5, 210x5, 210x5, 210x5, 210x5

Last Week: Jump Shrugs - 185x5,225x5, 255x5, 275x5, 295x5, backoff: 1x185x20
This Week: Jump Shrugs - 185x5, 225x5, 265x5, 305x5, 340x5 backoff: 1x205x20

Last Week: T-Bar Rows (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
This Week: T-Bar Rows (weight only) - 90x8, 105x8, 120x8, 135x8, 150x8 (3plates+15)

Last Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 70x10
This Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 80x10

This Week: Weighted Hypers - 3x25x8

Back squated for the first time in a while, and felt absolutely NO pain, gonna start them back up again very light. But, was very excited when I got my 5th set done with nothing hurting... (135lbs killed my back before). Also, added in some hypers this week.

 

[Cynical Simian]

Great to see you back squatting without pain again. With your back feeling better, will you be substituting Pendlay rows for one of the row variants this week?

 

[ZGzaZ]

Great to see you back squatting without pain again. With your back feeling better, will you be substituting Pendlay rows for one of the row variants this week?

I hadn't even thought of that yet, I definately would like to for the chest supported rows now that I think about it. The T-bar rows feel great though, I think I'll keep them in for day 4. Thanks for the thought!

 

[SgtSlaughter]

holy !!

315 bench is on it's way!

Good to hear your back is much better man... back issues are no fun.

 

[ZGzaZ]

holy !!

315 bench is on it's way!

Good to hear your back is much better man... back issues are no fun.

haha, 315 flat may be a little while... but I'm glad it's feeling better too. I'm going to add in deads starting next week again, light to medium weight to start back up. And, for anyone that is done with their starting strength book, and wants to sell it to me, let me know! If not, i'll just buy a new copy in the next few weeks.

 

[Cynical Simian]

haha, 315 flat may be a little while... but I'm glad it's feeling better too. I'm going to add in deads starting next week again, light to medium weight to start back up. And, for anyone that is done with their starting strength book, and wants to sell it to me, let me know! If not, i'll just buy a new copy in the next few weeks.

Nobody is ever done with a copy of Starting Strength (well, unless he stops lifting). Seriously, one of the best things about the level of detail of the book is being able to go back and, with the benefit of added experience, see helpful nuances/tips that you didn't fully appreciate the first time you read it.

 

[ZGzaZ]

Nobody is ever done with a copy of Starting Strength (well, unless he stops lifting). Seriously, one of the best things about the level of detail of the book is being able to go back and, with the benefit of added experience, see helpful nuances/tips that you didn't fully appreciate the first time you read it.

New copy it is then! I'm hoping to read it, find a flaw or flaws in how I was squatting before, and fix it so I don't get my back injured again.

 

[enigma4dub]

stoppin in to say hello. lookin good my friend.

 

[ZGzaZ]

stoppin in to say hello. lookin good my friend.

Thx bro, good to hear from ya. Will catch up with ya on AIM next time youre on.

 

[ZGzaZ]

Week 3 - Day 1 - March 13th -

Last Week: Flat Bench - 150x5, 180x5, 210x5, 240x3, 270x3
This Week: Flat Bench - 155x5, 185x5, 215x5, 250x1, 285x1

Last Week: Incline Dumbells - 3x85'sx10
This Week: Incline Dumbells - 3x90'sx8

Last Week: Hammer Strength Dips (weight only) - 2x230x10
This Week: Didnt Do Them

Last Week: BodyWeight Dips - 2x15xBW
This Week: Bodyweight Dips - 4x15xBW

Last Week: Cable Crossover - 3x60x10
This Week: Cable Crossover - 3x70x10

Last Week: Weighted Decline Situps - 3x25lbsx8
This Week: Weighted Decline Situps - 4x35lbsx8

 

[ricanx99]

Week 3 - Day 1 - March 13th -

Last Week: Flat Bench - 150x5, 180x5, 210x5, 240x3, 270x3
This Week: Flat Bench - 155x5, 185x5, 215x5, 250x1, 285x1

Last Week: Incline Dumbells - 3x85'sx10
This Week: Incline Dumbells - 3x90'sx8

Last Week: Hammer Strength Dips (weight only) - 2x230x10
This Week: Didnt Do Them

Last Week: BodyWeight Dips - 2x15xBW
This Week: Bodyweight Dips - 4x15xBW

Last Week: Cable Crossover - 3x60x10
This Week: Cable Crossover - 3x70x10

Last Week: Weighted Decline Situps - 3x25lbsx8
This Week: Weighted Decline Situps - 4x35lbsx8

285 son! EXCELLENT WORK! New PR brother bear.... glad to see your shoulder isn't hindering your personal goals of pushing your flats hard! You know I am!

 

[Tweakle]

nice going man, 285 is getting close to 3 plates!

 

[ZGzaZ]

nice going man, 285 is getting close to 3 plates!

A Tweakle sighting in my log, sweet! Thanks Tweakle, I'm workin on it!

 

[ZGzaZ]

Week 3 - Day 2 - March 14th -

Last Week: Front Squats - 125x5, 145x5, 165x5, 185x3, 205x3, 225x3
This Week: Back Squats - 145x5, 165x5, 185x5, 205x3, 230x3, 250x3

Last Week: Chest Support Rows (Weight Only) - 90x5, 180x5, 230x5, 270x5, 340x5, 190x10
This Week: Bent Over Rows Barbell Rows - 135x5, 155x5, 175x5. 195x5, 215x5, 155x10

Last Week: Chins (underhand Close Grip) - 1x7xBW, 2x6xBW
This Week: Chins (underhand Close Grip) - 1x9xBW, 2x8xBW

Last Week: Behind The Neck Pulldowns - 3x140x10
This Week: Behind The Neck Pulldowns - 3x150x10

Last Week: Hammer Dumbell Curls - 3x8x40's
This Week: Hammer Dumbell Curls - 3x8x45's

Step 2 in making sure my back is okay to squat, doing light-moderate weight on them. 250 was where I cut it off today and they felt fine, so I may do one more week of moderate weight before going heavy again on them. Should be able to add deads back in next week too if everything goes according to plans.

 

[ricanx99]

Week 3 - Day 2 - March 14th -

Last Week: Front Squats - 125x5, 145x5, 165x5, 185x3, 205x3, 225x3
This Week: Back Squats - 145x5, 165x5, 185x5, 205x3, 230x3, 250x3

Last Week: Chest Support Rows (Weight Only) - 90x5, 180x5, 230x5, 270x5, 340x5, 190x10
This Week: Bent Over Rows Barbell Rows - 135x5, 155x5, 175x5. 195x5, 215x5, 155x10

Last Week: Chins (underhand Close Grip) - 1x7xBW, 2x6xBW
This Week: Chins (underhand Close Grip) - 1x9xBW, 2x8xBW

Last Week: Behind The Neck Pulldowns - 3x140x10
This Week: Behind The Neck Pulldowns - 3x150x10

Last Week: Hammer Dumbell Curls - 3x8x40's
This Week: Hammer Dumbell Curls - 3x8x45's

Step 2 in making sure my back is okay to squat, doing light-moderate weight on them. 250 was where I cut it off today and they felt fine, so I may do one more week of moderate weight before going heavy again on them. Should be able to add deads back in next week too if everything goes according to plans.

Yes sir! Good job on the back squats... looks like you are back on track! I'm glad we switched up the rows too.... lookin foward to our super heavy poundage again!

 

[ZGzaZ]

Week 3 - Day 3 - March 16th -

Last Week: Push Press- 105x5, 120x5, 130x5, 140x5, 150x5
This Week: Push Press - 115x5, 125x5, 135x5, 145x5, 160x5

Last Week: Flats - 145x8, 165x8, 185x8, 205x8, 225x8
This Week: Flats - 150x8, 170x8, 190x8, 205x8, 230x8

Last Week: Skullcrushers - 90x10, 90x10, 90x10
This Week: Skullcrushers - 100x6, 100x6, 100x6

Last Week: One Arm Cable Pushdowns - 3x60x10
This Week: One Arm Cable Pushdowns - 3x65x10

Last Week: Decline Situps - 3x15xBW
This Week: Decline Situps - 2x15xBW, 1x10xBW

 

[ricanx99]

Week 3 - Day 3 - March 16th -

Last Week: Push Press- 105x5, 120x5, 130x5, 140x5, 150x5
This Week: Push Press - 115x5, 125x5, 135x5, 145x5, 160x5

Last Week: Flats - 145x8, 165x8, 185x8, 205x8, 225x8
This Week: Flats - 150x8, 170x8, 190x8, 205x8, 230x8

Last Week: Skullcrushers - 90x10, 90x10, 90x10
This Week: Skullcrushers - 100x6, 100x6, 100x6

Last Week: One Arm Cable Pushdowns - 3x60x10
This Week: One Arm Cable Pushdowns - 3x65x10

Last Week: Decline Situps - 3x15xBW
This Week: Decline Situps - 2x15xBW, 1x10xBW

Damn son! 10lb jump on push presses is big brother bear. Good job... I wanted to go with you guys early but what can ya do.... damn work got in the way... See yo ass tomorrow morning! Man-Pon!

 

[ZGzaZ]

Damn son! 10lb jump on push presses is big brother bear. Good job... I wanted to go with you guys early but what can ya do.... damn work got in the way... See yo ass tomorrow morning! Man-Pon!

Thanks, guess that 185 goal will be coming up soon.

 

[ZGzaZ]

Week 3 - Day 4 - March 17th -

Last Week: Back Squats - 210x5, 210x5, 210x5, 210x5, 210x5
This Week: Back Squats - 240x5, 240x5, 240x5, 240x5, 240x5

Last Week: Jump Shrugs - 185x5, 225x5, 265x5, 305x5, 340x5 backoff: 1x205x20
This Week: Jump Shrugs - 190x5, 230x5, 270x5, 310x5, 350x5 backoff: 1x215x20

Last Week: T-Bar Rows (weight only) - 90x8, 105x8, 120x8, 135x8, 150x8 (3plates+15)
This Week: T-Bar Rows (weight only) - 90x8, 100x8, 120x8, 140x8, 160x8 (3plates+25)

Last Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 80x10
This Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x6, backoff: 80x10

Last Week: Weighted Hypers - 3x25x8
This Week: Weighted Hypers - 3x35x8

 

[ZGzaZ]

Week 4 - Day 1 - March 20th -

Last Week: Flat Bench - 155x5, 185x5, 215x5, 250x1, 285x1
This Week: Flat Bench - 150x5, 180x5, 210x5, 240x5, 270x3

Last Week: Incline Dumbells - 3x90'sx8
This Week: Incline Dumbells - 1x90x10, 2x90x8

Last Week: Hammer Strength Dips (weight only) - 2x230x10
This Week: Hammer Strength Dips (weight only) - 2x250x10

Last Week: Bodyweight Dips - 4x15xBW
This Week: Bodyweight Dips - 2x15xBW (did 4 sets last week because we didnt do the
hammer strength dips)

Last Week: Cable Crossover - 3x70x10
This Week: Cable Crossover - 2x80x10

Last Week: Weighted Decline Situps - 4x35lbsx8
This Week: Weighted Decline Situps - 3x35lbsx10

 

[ZGzaZ]

Week 3 - Day 2 - March 22nd -

Last Week: Back Squats - 145x5, 165x5, 185x5, 205x3, 230x3, 250x3
This Week: Back Squats - 150x5, 175x5, 200x5, 225x3, 250x3, 275x3

Last Week: Bent Over Rows Barbell Rows - 135x5, 155x5, 175x5. 195x5, 215x5, 155x10
This Week: Deads - 150x5, 175x5, 200x5, 225x5

Last Week: Chins (underhand Close Grip) - 1x9xBW, 2x8xBW
This Week: Chins (underhand Close Grip) - 1x10xBW, 2x8xBW

Last Week: Hammer Dumbell Curls - 3x8x45's
This Week: Hammer Dumbell Curls - 3x10x45's

 

[ZGzaZ]

Week 3 - Day 3 - March 23rd -

Last Week: Push Press - 115x5, 125x5, 135x5, 145x5, 160x5
This Week: Push Press - 125x5, 135x5, 145x5, 155x5, 165x5

Last Week: Flats - 150x8, 170x8, 190x8, 205x8, 230x7
This Week: Flats - 150x8, 170x8, 190x8, 205x8, 230x8

Last Week: Skullcrushers - 100x6, 100x6, 100x6
This Week: Skullcrushers - 100x8, 100x8, 100x8

Last Week: One Arm Cable Pushdowns - 3x65x10
This Week: One Arm Cable Pushdowns - 3x70x10

Last Week: Decline Situps - 2x15xBW, 1x10xBW
This Week: Decline Situps - 3x10xBW

 

[ZGzaZ]

Week 4 Day 4 - March 24th -

Last Week: Back Squats - 240x5, 240x5, 240x5, 240x5, 240x5
This Week: Back Squats - 275x5, 275x5, 275x5, 275x5, 275x5

Last Week: Jump Shrugs - 190x5, 230x5, 270x5, 310x5, 350x5 backoff: 1x215x20
This Week: Jump Shrugs - 195x5, 235x5, 275x5, 315x5, 355x5 backoff: 1x225x20

Last Week: T-Bar Rows (weight only) - 90x8, 100x8, 120x8, 140x8, 160x8 (3plates+25)
This Week: T-Bar Rows (weight only) - 100x8, 120x8, 140x8, 160x8, 180x8 (4 plates)

Last Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x6, backoff: 80x10
This Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5

Last Week: Weighted Hypers - 3x35x8
This Week: Didn't do, cuz my partners are BITCHES!!!!

 

[ricanx99]

Week 4 Day 4 - March 24th -

Last Week: Back Squats - 240x5, 240x5, 240x5, 240x5, 240x5
This Week: Back Squats - 275x5, 275x5, 275x5, 275x5, 275x5

Last Week: Jump Shrugs - 190x5, 230x5, 270x5, 310x5, 350x5 backoff: 1x215x20
This Week: Jump Shrugs - 195x5, 235x5, 275x5, 315x5, 355x5 backoff: 1x225x20

Last Week: T-Bar Rows (weight only) - 90x8, 100x8, 120x8, 140x8, 160x8 (3plates+25)
This Week: T-Bar Rows (weight only) - 100x8, 120x8, 140x8, 160x8, 180x8 (4 plates)

Last Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x6, backoff: 80x10
This Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5

Last Week: Weighted Hypers - 3x35x8
This Week: Didn't do, cuz my partners are BITCHES!!!!

I have never done hypers.... Not saying they're not useful... but I will never... ever..... do them..... With that said, Emoney is a BITCH cuz he had been doing them with you! HAHA

 

[jpt]

looking good $$ grip.....just stopping in to say wazzzzzup!!

 

[ZGzaZ]

Week 5 - Day 2 - March 28th -

Last Week: Back Squats - 150x5, 175x5, 200x5, 225x3, 250x3, 275x3
This Week: Back Squats - 200x5, 225x5, 245x5, 265x3, 285x3, 305x3, 325x3

Last Week: Deads - 150x5, 175x5, 200x5, 225x5
This Week: Deads - 150x5, 175x5, 205x5, 230x5, 275x5

Last Week: Chins (underhand Close Grip) - 1x10xBW, 2x8xBW
This Week: Chins (underhand Close Grip) - 2x10xBW, 1x9xBW

Last Week: Hammer Dumbell Curls - 3x10x45's
This Week: Hammer Dumbell Curls - 3x10x50's

A damn good workout.

 

[ZGzaZ]

Week 5 - Day 3 - March 30th -

Last Week: Push Press - 125x5, 135x5, 145x5, 155x5, 165x5
This Week: Push Press - 100x5, 115x5, 135x5, 155x5, 170x4

Last Week: Flats - 150x8, 170x8, 190x8, 205x8, 230x8
This Week: Flats - 135x8, 160x8, 185x8, 210x8, 235x7

Last Week: Skullcrushers - 100x8, 100x8, 100x8
This Week: Skullcrushers - 100x10, 100x10, 100x10

Last Week: One Arm Cable Pushdowns - 3x70x10
This Week: One Arm Cable Pushdowns - 3x75x10

Last Week: Decline Situps - 3x10xBW
This Week: Decline Situps - 3x15xBW

 

[ZGzaZ]

Week 5 Day 4 - March 31st -

Last Week: Back Squats - 275x5, 275x5, 275x5, 275x5, 275x5
This Week: Back Squats - 285x5, 285x5, 285x5, 285x5, 285x5

Last Week: Jump Shrugs - 195x5, 235x5, 275x5, 315x5, 355x5 backoff: 1x225x20
This Week: Jump Shrugs - 200x5, 240x5, 280x5, 320x5, 360x5 backoff: 1x230x20

Last Week: T-Bar Rows (weight only) - 100x8, 120x8, 140x8, 160x8, 180x8 (4 plates)
This Week: T-Bar Rows (weight only) - 110x8, 130x8, 150x8, 170x8, 190x8(4 plate+10)

Last Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5
This Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, 80x15

Last Week: Hypers - Didnt Do them
This Week: Weighted Hypers - 3x35lbsx10

 

[Cynical Simian]

Nice week of training. It looks like squats aren't giving your back any trouble and you'll be setting new PRs on them in no time.

 

[ZGzaZ]

Nice week of training. It looks like squats aren't giving your back any trouble and you'll be setting new PRs on them in no time.

They're feeling great, should set a new PR in 2 weeks, or next week if Im feeling crazy. The back only seems to give me a little trouble now when i sit still for a short period of time, like 20-30 mins driving to work and such.

Need to get the deads back to par also, but they're feeling good again too. Thanks Cynical.

 

[ZGzaZ]

Week 6 - Day 1 - April 3rd -

This Week: Flat Bench - 155x5, 185x5, 210x5, 240x5, 265x1, 290x1

This Week: Incline Dumbells - 1x90x10, 2x90x9

This Week: Bodyweight Dips - 4x15xBW

This Week: Weighted Decline Situps - 3x45lbsx10

Cutting some volume on day 1's, too much pointless shit anyway. I think I'm going to quit the sets of 8 on day 3 also, and adopt the old 5x5 progression principles. So it will look like: Day 1 - 5x5 ramping sets, Day 3 - 4x5, 1x3 (5lbs heavier than 1), 1x8. Then next day 1, the same weight as the set of 3.

Hoping to get back to where i was before in squats tomorrow night, will see how it goes.

 

[$EmOnEy$]

Im diggin the new version of the program I think it will help all 3 of us out alot. And you will get it tonight man I have all the faith in your ability.......... Just dont forget to put your MAN PON in and DOO WORK!!!

 

[ZGzaZ]

Week 5 - Day 2 - April 4th -

Last Week: Back Squats - 200x5, 225x5, 245x5, 265x3, 285x3, 305x3, 325x3
This Week: Back Squats - 175x5, 215x5, 255x5, 295x3, 335x3 - New Squat PR

Last Week: Deads - 150x5, 175x5, 205x5, 230x5, 275x5
This Week: Deads - 155x5, 195x5, 235x5, 275x5, 315x5, 335x5

Last Week: Chins (underhand Close Grip) - 2x10xBW, 1x9xBW
This Week: Chins (underhand Close Grip) - 2x6xBW

Last Week: Hammer Dumbell Curls - 3x10x50's
This Week: Hammer Dumbell Curls - 3x8x55's

Been waiting for this one for a while now, new squat PR finally, gonna keep that moving. Deads felt good too, Getting close to back where I was pre-injury...few more weeks. The Chins, I was just spent from the extra set of deads, not really worried about it.

 

[enigma4dub]

hello. nice to see everything going well for you. still no computer, but hope to have one soon. peace.

 

[ZGzaZ]

Week 6 - Day 3 - April 6th -

Last Week: Push Press - 100x5, 115x5, 135x5, 155x5, 170x4
This Week: Push Press - 100x5, 115x5, 135x5, 150x5, 170x5

Last Week: Flats - 135x8, 160x8, 185x8, 210x8, 235x7
This Week: Flats - 145x5, 175x5, 205x5, 235x5, 265x1 (bust)

Last Week: Skullcrushers (ez-curl bar) - 100x10, 100x10, 100x10
This Week: Skullcrushers (olympic bar) - 95x5, 95x5, 95x5

Last Week: One Arm Cable Pushdowns - 3x75x10
This Week: One Arm Cable Pushdowns - 3x80x10

Last Week: Decline Situps - 3x15xBW
This Week: Decline Situps - 3x15xBW

Aright, so I'm getting pretty frustrated with my flat bench progress. It's been stalled for a little while now, and has actually dropped a little bit... here are a few of my solutions, but any input or advice is appreciated.

1) Deload now, stop doing sets of 8 on day 3, and switch back to 5x5 on Day 1, 4x5 then 1x3 on day 3. Basic 5x5 principles... (this one I have already started as of today, minus the deload which I will do next week.)

2) Cut other chest fluff on day 1 (crossovers, and such)

3) Increase body weight 5lbs.

4) Keep increasing squat/dead while ramping back up to new flat PR's. (I think this one is the real key, as my squat and dead keep going up, I would assume my flats will also, and think this is real key why it hasnt increased for a while because of my back injury that stopped me from doing deads/squats for about 6 weeks.

I think these should do the trick, but like I said, any input is appreciated.

 

[enigma4dub]

drop all the acc. tricep work and reduce poundages slightly. then re-ramp

 

[ZGzaZ]

drop all the acc. tricep work and reduce poundages slightly. then re-ramp

Will do. Thanks Enig, how's the truck btw? When you getting a new comp?

 

[ZGzaZ]

Week 6 Day 4 - April 7th -

Last Week: Back Squats - 285x5, 285x5, 285x5, 285x5, 285x5
This Week: Back Squats - 180x3, 220x3, 260x3, 300x3, 340x3 (PR)

Last Week: Jump Shrugs - 200x5, 240x5, 280x5, 320x5, 360x5 backoff: 1x230x20
This Week: Jump Shrugs - 205x5, 245x5, 285x5, 325x5, 365x5 backoff: 1x235x20

Last Week: T-Bar Rows(weight only) - 110x8, 130x8, 150x8, 170x8, 190x8(4 plate+10)
This Week: T-Bar Rows(weight only) - 120x8, 140x8, 160x8, 180x8, 200x8(4 plate+20)

Last Week: Barbell Curls (ez-curl bar) - 70x5, 80x5, 90x5, 100x5, 110x5, 80x15
This Week: Barbell Curls (olympic bar) - 55x5, 65x5, 75x5, 85x5, 95x5, 65x10

Last Week: Weighted Hypers - 3x35lbsx10
This week: Weighted Hypers - 3x45lbsx6

Was a really good workout, new PR's across the board besides curls...

 

[BiggT]

Reramping would be my suggestion too....honestly, man, to add volume you'd be better off with another work set or another backoff set than x-overs.....they really are a totally useless and ineffective waste of time.

I'll throw out some ideas, and take from them what you think would work for you.....Maybe 1 bench day 5x5 ramping and a backoff set of 8, then the next bench day 5x5 straight sets of close-grip (I am talking 14" MINIMUM, none of that homosexual hands touching each other close-gripping that limits you to vagina weights).....then 3 sets of dips as assistance......cut out the skulls and pressdowns, dips and CGBP are more functional and get you bigger too......

You're gonna find that some months your squat goes up and nothing else....sometimes the clean and push press can't go wrong and the bench regresses a little, some training cycles everything just clicks right.....as long as 2 of your 4 main lifts are getting better, it's fine.

I'd re-ramp the 5's and do 5x5 pyramid style on Mon though, then hammer high volume, straight 5x5 close-grip sets on Thurs.

 

[Kabeetz]

Have A Happy Easter Mang!

 

[ricanx99]

Reramping would be my suggestion too....honestly, man, to add volume you'd be better off with another work set or another backoff set than x-overs.....they really are a totally useless and ineffective waste of time.

I'll throw out some ideas, and take from them what you think would work for you.....Maybe 1 bench day 5x5 ramping and a backoff set of 8, then the next bench day 5x5 straight sets of close-grip (I am talking 14" MINIMUM, none of that homosexual hands touching each other close-gripping that limits you to vagina weights).....then 3 sets of dips as assistance......cut out the skulls and pressdowns, dips and CGBP are more functional and get you bigger too......

You're gonna find that some months your squat goes up and nothing else....sometimes the clean and push press can't go wrong and the bench regresses a little, some training cycles everything just clicks right.....as long as 2 of your 4 main lifts are getting better, it's fine.

I'd re-ramp the 5's and do 5x5 pyramid style on Mon though, then hammer high volume, straight 5x5 close-grip sets on Thurs.

^^^^^ a genius.....

 

[ZGzaZ]

^^^^^ a genius.....

 

[ZGzaZ]

Week 7 - Day 1 - April 10th -

Flats - 165x5, 185x5, 205x5, 225x5, 245x5

Incline Barbell - 1x135x12, 3x155x8

Bodyweight Dips - 3x15xBW

Decline Weight Abs - 3x45lbsx10


Deloaded the flats, cut a little volume, hopefully this time I can work into new PR's.

 

[ricanx99]

Week 7 - Day 1 - April 10th -

Flats - 165x5, 185x5, 205x5, 225x5, 245x5

Incline Barbell - 1x135x12, 3x155x8

Bodyweight Dips - 3x15xBW

Decline Weight Abs - 3x45lbsx10


Deloaded the flats, cut a little volume, hopefully this time I can work into new PR's.

Don't ever say hopefully... you will progress... you will get it. And that's that.

 

[ZGzaZ]

Week 7 - Day 2 - April 11th -


Squats - 175x5, 215x5, 255x5, 295x3, 345x3 *PR

Deads - 160x5, 205x5, 240x5, 290x5, 345x5

Chins - 2x8xBW, 1x6xBW

Hammer Curls - 3x55'sx10


Very solid workout, getting back closer to my deadlift PR now. Back is still feeling great...hopefully still will in about 3-4 weeks.

 

[ZGzaZ]

done with this setup for now.... wasn't seeing enough progress on all my big lifts, taking the weekend off then restarting intermediate 5x5 once again on Monday.