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To Turn A Midget To A Man - ZgzaZ's Log -

al420 said:
Word.


So is 315 next week? Excited or what?

On your bench I would go to a close grip it it were me. You loose a little poundage at first but it is a more preventative way to bench IMO.
Click to expand...

I did, it's very close now...I don't like it very much so far, but it's keeping my shoulder healthy, so i'll stick with it...

Pretty excited about the 315 on squats, I'm just bummed that I haven't been able to progress my bench at all lately...but hopefully I will now.
 
ZGzaZ said:
I did, it's very close now...I don't like it very much so far, but it's keeping my shoulder healthy, so i'll stick with it...

Pretty excited about the 315 on squats, I'm just bummed that I haven't been able to progress my bench at all lately...but hopefully I will now.
Click to expand...

Best wishes man keeping that shoulder healthy and making progress on bench. 315 atf squat is such a great milestone, can't wait to read about it.
 
Kabeetz said:
Best wishes man keeping that shoulder healthy and making progress on bench. 315 atf squat is such a great milestone, can't wait to read about it.
Click to expand...

Thank you! Should be on Saturday, appreciate the comment and support.
 
Week 18 - Day 2 - Jan 26th -

Squat - 4x5 - 150x5, 190x5, 230x5, 230x5
Inclines - 4x5 - 140x5, 160x5, 180x5, 200x5, 220x5
Seated Military Press - 4x5 - 135x5, 145x5, 160x5, 170x5
Deadlift - 4x5 - 165x5, 210x5, 255x5, 300x5, 345x5
Barbell Shrugs - 3x265x8

Felt great this workout, the deads were way easier than last week. Everything else wasn't much of a problem either, the exercise that's going to give me the most trouble in the next couple weeks is squats, theyre getting heavy for me! Day 3 comin up..
 
ZGzaZ said:
Week 18 - Day 2 - Jan 26th -

Squat - 4x5 - 150x5, 190x5, 230x5, 230x5
Inclines - 4x5 - 140x5, 160x5, 180x5, 200x5, 220x5
Seated Military Press - 4x5 - 135x5, 145x5, 160x5, 170x5
Deadlift - 4x5 - 165x5, 210x5, 255x5, 300x5, 345x5
Barbell Shrugs - 3x265x8

Felt great this workout, the deads were way easier than last week. Everything else wasn't much of a problem either, the exercise that's going to give me the most trouble in the next couple weeks is squats, theyre getting heavy for me! Day 3 comin up..
Click to expand...

Progress has been sick for both of us! Your deads have gone up nice and strong. I'm a little disappointed to be 5lbs behind but so long as we keep pushing we'll be up there in some REALLY heavy weights. Squats won't slow down tho bro.. I'm gonna push you til you puke! And when you get to the bottom of your last rep, I will REMOVE THE PINS AND YOU WILL HAVE NO CHOICE BUT TO PUSH UP AND RACK 315!
 
Week 18 - Day 3 - January 27th -

Squats - 4x5 - 150x5, 190x5, 230x5, 270x5
1x3 - 315x3
1x8 - 230x8
Flats - 4x5 - 140x5, 165x5, 190x5, 215x5
1x3 - 245x3
1x8 - 190x8
Rows - 4x5 - 125x5, 150x5, 175x5, 200x5
1x3 - 230x3
1x8 - 175x8
Hammer Rope Curls - 3x140x8
Tricep Pushdowns - 3x8x240lbs

Finally 3 plates for squats, felt nice to get that PR under my belt. Gotta keep rolling though, my new goal is now 350x5 on squats, not stopping till it's mine....as well as 405x5 deads, and 250x5 rows... I will hit these in the upcoming months.
 
ZGzaZ said:
Week 18 - Day 3 - January 27th -

Squats - 4x5 - 150x5, 190x5, 230x5, 270x5
1x3 - 315x3
1x8 - 230x8
Flats - 4x5 - 140x5, 165x5, 190x5, 215x5
1x3 - 245x3
1x8 - 190x8
Rows - 4x5 - 125x5, 150x5, 175x5, 200x5
1x3 - 230x3
1x8 - 175x8
Hammer Rope Curls - 3x140x8
Tricep Pushdowns - 3x8x240lbs

Finally 3 plates for squats, felt nice to get that PR under my belt. Gotta keep rolling though, my new goal is now 350x5 on squats, not stopping till it's mine....as well as 405x5 deads, and 250x5 rows... I will hit these in the upcoming months.
Click to expand...

Nice to see you with 3 plates on there now... Its not going to get ANY easier from here on out. But I know your mentality and you will succeed at what you have goaled yourself for. Keep it pushing...
 
hmm, haven not looked through the whole log, but are you making progress with the intermediate version for 19weeks now??
 
babaa said:
hmm, haven not looked through the whole log, but are you making progress with the intermediate version for 19weeks now??
Click to expand...

Yes sir, hopefully for a while yet also.
 
anotherbutters said:
Hey, great job on the 3 plate squat, zgzaz! I've got that one pencilled in for the summer.
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Ty! nice, keep progessing slowly and I'm sure it won't be a problem for you!
 
ricanx99 said:
Nice to see you with 3 plates on there now... Its not going to get ANY easier from here on out. But I know your mentality and you will succeed at what you have goaled yourself for. Keep it pushing...
Click to expand...


Way to go bro - 3 plates is a great accomplishment IMO. Nice little milestone.

Your lifting associate is correct. Shit is about to get heavy.
 
if your goal is to keep making pr's in the upcoming months i would keep your cals higher then we spoke about. either that or ditch the cardio a few times per week...i think that would work better
 
al420 said:
Way to go bro - 3 plates is a great accomplishment IMO. Nice little milestone.

Your lifting associate is correct. Shit is about to get heavy.
Click to expand...

Thanks Al, and yea, he is right...but we'll handle it... :)

jpt said:
if your goal is to keep making pr's in the upcoming months i would keep your cals higher then we spoke about. either that or ditch the cardio a few times per week...i think that would work better.
Click to expand...

Thanks for looking out Jpt, I decided to ditch that idea and keep my cals up to power me through these PR's, decided a small cut isn't in my best interest yet.
 
Week 19 - Day 1 - Jan 30th -

Squats - 5x5 – 155x5, 190x5, 235x5, 275x5, 315x5
Flats - 5x5 - 145x5, 170x5, 195x5, 220x5, 245x5
Rows - 5x5 - 130x5, 155x5, 180x5, 205x5, 230x5
Push Press - 3x8 - 1x8x115, 1x8x125x, 1x8x135

Very solid workout, the squats are still moving nicely, flats are back moving after the layoff, rows keep going up, and we added push press in and will remove seated shoulders on day 2. I like these a lot more, will help a ton more with explosive power, and hopefully will see a small amount of carryover into a few other lifts.
 
anotherbutters said:
Congrats on the 5 rep 3 plates. You didn't even mark it as a PR.
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Thank you bro, every lift each day has been a PR since week 8, so I figured there's no point in putting PR after each lift everyday. But, when I hit 405x5 on deads in a couple months, I'll make sure to put a big "PR" next to that one! :)
 
Week 19 - Day 2 - Feb 1st -

Squat - 4x5 - 155x5, 195x5, 235x5, 235x5
Inclines - 4x5 - 150x5, 175x5, 200x5, 225x5
Deadlift - 4x5 - 175x5, 220x5, 265x5, 310x5, 350x5
Barbell Shrugs - 3x275x8

Good solid workout, inching closer to my 405x5 goal on the deads, they felt good today, may end up going up 10lbs next week depending on how I feel that day.

Chinknasty - 5'11.

JPT - I was at ricanx99's house getting ready to lift when we read this, and we both started cracking up. But..... blue...... *Akward pause* ....... see ya......
 
ZGzaZ said:
Week 19 - Day 2 - Feb 1st -

Squat - 4x5 - 155x5, 195x5, 235x5, 235x5
Inclines - 4x5 - 150x5, 175x5, 200x5, 225x5
Deadlift - 4x5 - 175x5, 220x5, 265x5, 310x5, 350x5
Barbell Shrugs - 3x275x8

Good solid workout, inching closer to my 405x5 goal on the deads, they felt good today, may end up going up 10lbs next week depending on how I feel that day.

Chinknasty - 5'11.

JPT - I was at ricanx99's house getting ready to lift when we read this, and we both started cracking up. But..... blue...... *Akward pause* ....... see ya......
Click to expand...

GOOD JOB TODAY SIR! We OWN that gym... :evil: :evil: :evil: :evil: And yea, JPT... that was hilarious!!!
 
Hey Zgzaz!

I havnt had a chance to read your entire journal, but it looks like you didn't microload the weights.

Did you find this a problem at all where rounding presented more weight that you were ready for? Thanks buddy.
 
Johnny Horse Face said:
Hey Zgzaz!

I havnt had a chance to read your entire journal, but it looks like you didn't microload the weights.

Did you find this a problem at all where rounding presented more weight that you were ready for? Thanks buddy.
Click to expand...

I'm not sure I understand your question... :worried:
 
Johnny Horse Face said:
Hey Zgzaz!

I havnt had a chance to read your entire journal, but it looks like you didn't microload the weights.

Did you find this a problem at all where rounding presented more weight that you were ready for? Thanks buddy.
Click to expand...


Horse Face, if your form is off, you need to pull back on the weight... bottom line.

ZgzaZ, you're pushing the weights around like a mad man. Awesome.
 
Kabeetz said:
Horse Face, if your form is off, you need to pull back on the weight... bottom line.

ZgzaZ, you're pushing the weights around like a mad man. Awesome.
Click to expand...

Thanks Kabeetz, workin towards these goals..... :) :)
 
Still freaking impressive... i wanna know how ur fueling these... can i get a sample daily diet for curiousitys sake? Don't hold back... if u had a Twinkie, it's ok :) lol
 
sgtslaughter said:
Still freaking impressive... i wanna know how ur fueling these... can i get a sample daily diet for curiousitys sake? Don't hold back... if u had a Twinkie, it's ok :) lol
Click to expand...

Okay, I'll write down everything I eat today, but i'll re-edit this post so just look back to it later in the day or tomorrow. :)

8:45 A.M - 45g whey with 14oz milk

9:45 AM - 5 Whole Eggs, 4 pieces of turkey bacon, 2 slices whole wheat toast, 14oz milk, 1 string cheese.

to be continued....
 
ZGzaZ said:
I'm not sure I understand your question... :worried:
Click to expand...

Let me try this again. Based on your Set Interval %, some of your sets may be not be factors of 5, thus you either round the weight or microload. Maybe Madcow can say it better:

One of the issues faced by many lifters in programming is dealing with jumps in weight or forced rounding to 5lbs increments (i.e. 2.5lbs plates on an Olympic bar being the smallest standard). Ironically this is far worse for novice/weaker lifters or for lifts that don't allow as much weight. For example, 5lbs is only a 1% increment for a 500 lbs squatter but it's 2.5% for a 200lbs squatter and 5% for a lifter with a 100lbs overhead press. Those are big increments but generally the problem is magnified in a progressive series where one can round without huge impact for a few increments and then suddenly be left with either a huge jump or a very tiny increase which would result in a huge jump if ignored.

He then goes on to discuss possible ways to microload to be more precise with the weight. Thus, I was wondering if you had any of these issues with rounding your weights or did you select a set interval % of 10 where rounding would not be an issue? I hope I am more clear this time.

Horse Face, if your form is off, you need to pull back on the weight... bottom line.
Click to expand...

If you are referring to the word "rounding" I posted above...it was in reference to rounding numbers, not bad form such as a rounded back.
 
ZGzaZ said:
Week 19 - Day 2 - Feb 1st -

Squat - 4x5 - 155x5, 195x5, 235x5, 235x5
Inclines - 4x5 - 150x5, 175x5, 200x5, 225x5
Deadlift - 4x5 - 175x5, 220x5, 265x5, 310x5, 350x5
Barbell Shrugs - 3x275x8

Good solid workout, inching closer to my 405x5 goal on the deads, they felt good today, may end up going up 10lbs next week depending on how I feel that day.

Chinknasty - 5'11.

JPT - I was at ricanx99's house getting ready to lift when we read this, and we both started cracking up. But..... blue...... *Akward pause* ....... see ya......
Click to expand...

i try and keep things classy lol. bro nice dl's....400 in a few weeks. that's some Ssssssserious weight (don't know why i decided to sound like jack tors from the jerky boys here but just roll with it)
 
Johnny Horse Face said:
Let me try this again. Based on your Set Interval %, some of your sets may be not be factors of 5, thus you either round the weight or microload. Maybe Madcow can say it better:

One of the issues faced by many lifters in programming is dealing with jumps in weight or forced rounding to 5lbs increments (i.e. 2.5lbs plates on an Olympic bar being the smallest standard). Ironically this is far worse for novice/weaker lifters or for lifts that don't allow as much weight. For example, 5lbs is only a 1% increment for a 500 lbs squatter but it's 2.5% for a 200lbs squatter and 5% for a lifter with a 100lbs overhead press. Those are big increments but generally the problem is magnified in a progressive series where one can round without huge impact for a few increments and then suddenly be left with either a huge jump or a very tiny increase which would result in a huge jump if ignored.

He then goes on to discuss possible ways to microload to be more precise with the weight. Thus, I was wondering if you had any of these issues with rounding your weights or did you select a set interval % of 10 where rounding would not be an issue? I hope I am more clear this time.



If you are referring to the word "rounding" I posted above...it was in reference to rounding numbers, not bad form such as a rounded back.
Click to expand...

The actual percentage of my rampings over the time I've been doing the program have varied slightly. Like I said, earlier in the program, I would stick to the rounded weight closest to 10% in order to get my body under heavier weights than if I would have done 12.5% and rounded from there. Being in a huge calorie surplus at that time, it was better for me in increasing my weights faster. Now, as my weights are higher, and staying around maintenance calories.... I tend to go with a higher interval percentage, one for the fact that I don't want to do a 2nd and 3rd set that are going to be too taxing and mess with my top set when going after PR's, and 2, because doing a percentage jump like 10% now, allows for no warm-up sets with the ramping because the weight is much too high.

As far as microloading goes, I may have to in the future, but I'm still making steady 5lb jumps in every lift each week. The only thing I've had to do was back off of flats for 5 weeks at one point because my shoulder was bothering me, but they are back in the program now and moving. When I can't progress, after deloading I will probably buy some micro-plates, and use them, but they haven't become an issue yet.
 
ZGzaZ said:
As far as microloading goes, I may have to in the future, but I'm still making steady 5lb jumps in every lift each week. The only thing I've had to do was back off of flats for 5 weeks at one point because my shoulder was bothering me, but they are back in the program now and moving. When I can't progress, after deloading I will probably buy some micro-plates, and use them, but they haven't become an issue yet.
Click to expand...


On Any lifts in the 200 pound range, a 2.5% increase in 5rm is 5 pounds... For lifts i175 or less, it is siginificantly less.... implying a need for microloading as 5lbs a week will burn you out too quickly.

Your "problem" at this point is the opposite. A 2.5% increase in a 5rm of a 315 squat, would mean your next squat should actually be 323, not 320. The week after would be 331 instead of 325.

So..the hypothesis would be, that on your lifts that feature a 250+ 5rm, you're actually undershooting your potential strength increase week by week... BUT by doing only 5 pounds, u might be increasing the AMOUNT of weeks u're seeing an increase BUT you might have hit the same weight in a short number of weeks, had u done a true 2.5% increase week to week, which you'd be able to do only through microloading.

Above all else, If it ain't broke, don't fix it. Don't go and do 323 next week out of the blue!
 
Kabeetz said:
On Any lifts in the 200 pound range, a 2.5% increase in 5rm is 5 pounds... For lifts i175 or less, it is siginificantly less.... implying a need for microloading as 5lbs a week will burn you out too quickly.

Your "problem" at this point is the opposite. A 2.5% increase in a 5rm of a 315 squat, would mean your next squat should actually be 323, not 320. The week after would be 331 instead of 325.

So..the hypothesis would be, that on your lifts that feature a 250+ 5rm, you're actually undershooting your potential strength increase week by week... BUT by doing only 5 pounds, u might be increasing the AMOUNT of weeks u're seeing an increase BUT you might have hit the same weight in a short number of weeks, had u done a true 2.5% increase week to week, which you'd be able to do only through microloading.

Above all else, If it ain't broke, don't fix it. Don't go and do 323 next week out of the blue!
Click to expand...

Well, the hypothesis can't be entirely accurate because of the fact that my goal has been to progress as fast as possible. So while I'm doing 5lb jumps at this point, I was doing 10lb jumps on squats until about week 14, and 20lb jumps on deads until the 10th week. So I really doubt I'm undershooting at this point, whereas I might have been had I done 5lb increases from week 1 to now.
 
ZGzaZ said:
Well, the hypothesis can't be entirely accurate because of the fact that my goal has been to progress as fast as possible. So while I'm doing 5lb jumps at this point, I was doing 10lb jumps on squats until about week 14, and 20lb jumps on deads until the 10th week. So I really doubt I'm undershooting at this point, whereas I might have been had I done 5lb increases from week 1 to now.
Click to expand...

As a net total progress, sure. A lot of that has to do with not knowing your true 5rm in the beginning, and/or becoming accustomed to the compound lifts used in the program.

From the "Bill Starr 5x5" template of increasing your 5rm 2.5% each week... 5 pounds is not always optimal, therefore the case for microloading. 2.5% is not always 5 or 10 pounds.

In the end, your real world ability to get gains out of the program however it is accomplished means a lot more than words on a page.
 
Kabeetz said:
As a net total progress, sure. A lot of that has to do with not knowing your true 5rm in the beginning, and/or becoming accustomed to the compound lifts used in the program.

From the "Bill Starr 5x5" template of increasing your 5rm 2.5% each week... 5 pounds is not always optimal, therefore the case for microloading. 2.5% is not always 5 or 10 pounds.

In the end, your real world ability to get gains out of the program however it is accomplished means a lot more than words on a page.
Click to expand...

Untrue. None of it has to do with knowing my true 5rm in the beginning, as they were tested with a spotter on sepparate days. It has to do with driving past those 5 rep maxes with an increase in body weight, and plenty of rest.

I'm not really sure what you're getting at here... if I can't make 10lb jumps 20 weeks into the program, then 5lbs IS optimal. 2.5% will never be BELOW 5lbs for me, so the goal remains the same as before for me.... progress as quickly as possibly. If that means using micro plates down the road when 5lbs isnt feasable, then that's when I will use them.
 
ZGzaZ said:
Well, untrue. None of it has to do with knowing my true 5rm in the beginning, as they were tested with a spotter on sepparate days.

I'm not really sure what you're getting at here... if I can't make 10lb jumps 20 weeks into the program, then 5lbs IS optimal. 2.5% will never be BELOW 5lbs for me, so the goal remains the same as before for me.... progress as quickly as possibly. If that means using micro plates down the road when 5lbs isnt feasable, then that's when I will use them.
Click to expand...


I was getting at Horse Face's question about microloading.. In other words I think microloading is great and effective.

Now if you applied microloading... just like you said you can't make 10 pound jumps anymore.... but you can make 5 pound jumps... what if you could make 7.5 pound jumps still? Or 6 pound jumps still? You don't know if you've never tried microloading 5+1 or 5+2.5 pounds onto a bar.

I hope it didn't come off as me trying to knock u or your progression in some way... :worried:
 
Kabeetz said:
I was getting at Horse Face's question about microloading.. In other words I think microloading is great and effective.

Now if you applied microloading... just like you said you can't make 10 pound jumps anymore.... but you can make 5 pound jumps... what if you could make 7.5 pound jumps still? Or 6 pound jumps still? You don't know if you've never tried microloading 5+1 or 5+2.5 pounds onto a bar.

I hope it didn't come off as me trying to knock u or your progression in some way... :worried:
Click to expand...

That is true, I problaby could be pulling off some 7lb or 6lb jumps just as easy. I may have to look into some micro plates sometime very soon. Ty.

And, no..I didn't take it that way at all. :)
 
2.5% is a rough estimation of an increase that might work for a beginner / intermediate each session / week for a period of time. Progress will naturally slow down over time, so you can't expect 2.5% forever. I think a 5lb weekly increase on a 315 squat is pretty darn good progress myself and anyone that's acheiving that should be more than happy with themselves.

Congrats ZGzaZ. Nice pulling too.
 
Week 19 - Day 3 - Feb 3rd -

Squats - 4x5 - 155x5, 190x5, 235x5, 275x5
1x3 - 320x3
1x8 - 235x8
Flats - 4x5 - 145x5, 170x5, 195x5, 220x5
1x3 - 250x3
1x8 - 195x8
Rows - 4x5 - 135x5, 155x5, 180x5, 205x5
1x3 - 230x3
1x8 - 180x8
Hammer Rope Curls - 3x150x8
Tricep Pushdowns - 3x8x250lbs

Feelin good to get the flats moving again without any shoulder pain, hopefully will progress past my old PR of 260 with the new closer grip and elbows tucked, should be a nice challenge.
 
ZGzaZ said:
Week 19 - Day 3 - Feb 3rd -

Squats - 4x5 - 155x5, 190x5, 235x5, 275x5
1x3 - 320x3
1x8 - 235x8
Flats - 4x5 - 145x5, 170x5, 195x5, 220x5
1x3 - 250x3
1x8 - 195x8
Rows - 4x5 - 135x5, 155x5, 180x5, 205x5
1x3 - 230x3
1x8 - 180x8
Hammer Rope Curls - 3x150x8
Tricep Pushdowns - 3x8x250lbs

Feelin good to get the flats moving again without any shoulder pain, hopefully will progress past my old PR of 260 with the new closer grip and elbows tucked, should be a nice challenge.
Click to expand...

You will go WAY passed that 260 number... just keep up what your doing and I'll be there getting you hyped up!
 
closer grip is def the way to go on flats imo.....leaves alot less room for shoulder injury. are you doing any rear delt exercises to assist your bench? doing reverse pec deck's a few times a week helped me dramatically when i was going for pr's....you don't realize how much they come into play when becnhing. stay classy
 
jpt said:
closer grip is def the way to go on flats imo.....leaves alot less room for shoulder injury. are you doing any rear delt exercises to assist your bench? doing reverse pec deck's a few times a week helped me dramatically when i was going for pr's....you don't realize how much they come into play when becnhing. stay classy
Click to expand...

JPT, the only movement that we do that might hit the rear delts are the rows. We also added push press and although they target mostly the front delts, the rear delts do have a small role. (which you know) But that's something to keep in mind to add in maybe. His form has improved dramatically by bringing in his grip some and I'm gonna push him to get WAY passed 260!
 
nodiggitydave said:
What are you gaining in weight monthly?
Click to expand...

Nodiggity, I'm done gaining weight for now, I'm keeping it right here and increasing my strength greatly at this point. Biggest reason, is Rican and I are most likely doing a powerlifting event for fun in July, and I will be competing in the 220 class, after that though, I'll push it up.
 
ricanx99 said:
JPT, the only movement that we do that might hit the rear delts are the rows. We also added push press and although they target mostly the front delts, the rear delts do have a small role. (which you know) But that's something to keep in mind to add in maybe. His form has improved dramatically by bringing in his grip some and I'm gonna push him to get WAY passed 260!
Click to expand...
the rear delts are easy muscles to grow b/c they are rarely used unless specifically targeted. either reverse peck deck or bent over raises 1-2x per week will def do nothing but help...Strong rear delts will also help to improve your strength in exercises such as the bench press. With a strong well developed upper back you will be more solid on the bench and be able to generate more power. They will also help your squat because the bar is placed across your upper back. By having big strong rear delts and traps you will be able to stabilize the bar better and not hunch over in the squat.

260....please....i'm thinking 300 brutha!!!!!
 
Week 20 - Day 1 - Feb 6th -

Squats - 5x5 – 160x5, 200x5, 240x5, 280x5, 320x5
Flats - 5x5 - 150x5, 175x5, 200x5, 225x5, 250x5
Rows - 5x5 - 135x5, 155x5, 180x5, 205x5, 235x5

Bang Bang!
 
ZGzaZ said:
Lol, 300x5 will prove to be a challenge with my closer grip, but I'll see what I can do. :)
Click to expand...

Challenge smallenge! That's rubbish! You will CRUSH 300x5 with ME! We will go onto to PUNCH EVERY MOTHAF*CKA IN THAT GYM RIGHT AFTER!
 
Week 20 - Day 2 - Feb 9th -

Squats - 4x5 – 160x5, 200x5, 240x5, 240x5
Inclines - 4x5 - 155x5, 180x5, 205x5, 230x5 PR
Deads - 4x5 - 175x5, 235x5, 295x5, 355x5 PR
Shrugs - 3x8 - 3x285x8
Decline Weighted Situps - 2x25lbsx12

The deads are feeling good still. And hit the 230x5 on inclines, when I deweighted during my shoulder problems, I had failed on 230x5 in the last week....so that's a new PR. Will make another few PR's on Saturday, as I never hit 255 on flats before because of the shoulder also.
 
ricanx99 said:
Challenge smallenge! That's rubbish! You will CRUSH 300x5 with ME! We will go onto to PUNCH EVERY MOTHAF*CKA IN THAT GYM RIGHT AFTER!
Click to expand...

yyyyeessssssssss......
 
Week 20 - Day 3 - Feb 10th -

Squats - 4x5 - 160x5, 200x5, 240x5, 280x5
1x3 - 325x3
1x8 - 240x8
Flats - 4x5 - 150x5, 175x5, 200x5, 225x5
1x3 - 255x3
1x8 - 205x8
Rows - 4x5 - 135x5, 155x5, 180x5, 205x5
1x3 - 240x3
1x8 - 180x8
Barbell Curls - 3x110x6
Close Grip Bench - 3x8x155lbs

I'm still feeling good at the end of 20 weeks, got a while left in me for more new PR's.
 
ZGzaZ said:
Week 20 - Day 3 - Feb 10th -

Squats - 4x5 - 160x5, 200x5, 240x5, 280x5
1x3 - 325x3
1x8 - 240x8
Flats - 4x5 - 150x5, 175x5, 200x5, 225x5
1x3 - 255x3
1x8 - 205x8
Rows - 4x5 - 135x5, 155x5, 180x5, 205x5
1x3 - 240x3
1x8 - 180x8
Barbell Curls - 3x110x6
Close Grip Bench - 3x8x155lbs

I'm still feeling good at the end of 20 weeks, got a while left in me for more new PR's.
Click to expand...

BANG BANG!!! You can't be stopped!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :evil: :evil: :evil:
 
jpt said:
your a fawking pr machine...i think rican is on to something....after each pr just start donkey punching nuccas!!!
Click to expand...

HAHAHA! Crackin me up over here! Thank you though, as long as everything is still moving up, I'm happy. Can't stop till I hit my short term goals, or else I'll be pissed!!!
 
Week 21 - Day 1 - Feb 13th -

Squats - 5x5 – 165x5, 205x5, 245x5, 285x5, 325x5
Flats - 5x5 - 155x5, 180x5, 205x5, 230x5, 255x5
Rows - 5x5 - 120x5, 150x5, 180x5, 210x5, 240x5

Good solid workout, everything went up nicely, even though it was hot as hell in our gym cuz there were 50 million people in there! They need to learn, when Rican and I get in there, they need to leave....
 
ZGzaZ said:
Week 21 - Day 1 - Feb 13th -

Squats - 5x5 – 165x5, 205x5, 245x5, 285x5, 325x5
Flats - 5x5 - 155x5, 180x5, 205x5, 230x5, 255x5
Rows - 5x5 - 120x5, 150x5, 180x5, 210x5, 240x5

Good solid workout, everything went up nicely, even though it was hot as hell in our gym cuz there were 50 million people in there! They need to learn, when Rican and I get in there, they need to leave....
Click to expand...


That's right! PUNCH THE NUCCAS IN THE FACE!!!!!!!!!! They must MOVE OUT OF THE WAY!!!!
 
Good Lord, I have to go MIA for awhile and come back to you turning into a beast. Glad to see you're back on flats and hitting it like a date on prom night. Congratulations man!
 
Rabid_Goose said:
Good Lord, I have to go MIA for awhile and come back to you turning into a beast. Glad to see you're back on flats and hitting it like a date on prom night. Congratulations man!
Click to expand...

haha, thank you for the compliment! But I have a long way to go before I'm anywhere near where I want to be... how was MIA?
 
Crappy, Glad to be back in the game now though. I'm using my first week back to test some stuff and let my body re-adjust and fix my numbers. Going to be eating 3k+ calories a day now too or attempting it. Decided I'm against being a scrawny lil bastard and don't want to weigh less then 180 if I can help it.
 
Move Nucca...get Out Da Way Get Out Day Way...zgzaz About To Stomp On Yo Face...

I'm Here All Night People....try The Roastbeef...have Sex With My Wife What
 
Rabid_Goose said:
Crappy, Glad to be back in the game now though. I'm using my first week back to test some stuff and let my body re-adjust and fix my numbers. Going to be eating 3k+ calories a day now too or attempting it. Decided I'm against being a scrawny lil bastard and don't want to weigh less then 180 if I can help it.
Click to expand...

Good decision! Starting a new log up then?
 
Yup, just trying to think of what the hell to do. I want to bring in more Oly Lifts but I don't want to mess with the 5x5 routine at all. I just have to get over the fact I'm still Novice/Intermediate and have to work my way up to things like that. I think really the only thing I'm doing different on the 5x5 is adding Power shrugs on two of the off days with a day to do chin ups.

I may end up eating 4k calories if I can figure in how the hell to eat that much lol.
 
Week 21 - Day 2 - Feb 15th -

Squats - 4x5 – 165x5, 205x5, 245x5, 245x5
Inclines - 4x5 - 160x5, 185x5, 210x5, 235x4 MISS :(
Deads - 4x5 - 180x5, 240x5, 300x5, 360x5 PR
Shrugs - 3x8 - 3x290x8
Decline Weighted Situps - 3x25lbsx8

Busted on inclines, oh well...I'm more concerned about keeping my deads/squats moving right now than I am my presses. I'll prolly take one more go at 235 next week though.... Deads felt pretty heavy, but moved, 405x5...im comin at you bitch....
 
Week 21 - Day 3 - Feb 17th -

Squats - 4x5 - 165x5, 205x5, 245x5, 285x5
1x3 - 330x3
1x8 - 245x8
Flats - 4x5 - 155x5, 180x5, 205x5, 230x5
1x3 - 260x3
1x8 - 205x8
Rows - 4x5 - 120x5, 150x5, 180x5, 210x5
1x3 - 245x3
1x8 - 180x8
Barbell Curls - 3x110x8
Close Grip Bench - 3x8x165lbs

Good day, new PR's across the board....
 
dline said:
dadadadada DAMN!! keep the numbers rollin like an odometer!!!



DLine
Click to expand...

DLine... He's been injecting Alligator steroids between sets in the bathroom! You should see the baggie w/needles he takes with him into the stalls! Like 6x each workout! FAWKIN' PSYCHO!!!!!!! :evil: :evil: :evil:
 
ricanx99 said:
DLine... He's been injecting Alligator steroids between sets in the bathroom! You should see the baggie w/needles he takes with him into the stalls! Like 6x each workout! FAWKIN' PSYCHO!!!!!!! :evil: :evil: :evil:
Click to expand...

........................................
 
Week 22 - Day 1 - Feb 20th -

Flats - 160x5, 185x5, 210x5, 235x5, 260x5
Squats - 170x5, 210x5, 250x5, 290x5, 330x5
Rows - 125x5, 155x5, 185x5, 215x5, 245x5
 
zgzaz did you start with the original 3x5 then progress?

Good luck man, I've been viewing this post ever since the very start and can barely believe my eyes at your numbers in the time period. Congrats.
 
nodiggitydave said:
zgzaz did you start with the original 3x5 then progress?

Good luck man, I've been viewing this post ever since the very start and can barely believe my eyes at your numbers in the time period. Congrats.
Click to expand...

No sir, I jumped right into the intermediate... and thank you for lookin in on the log and the kind words! Just keeping goals in mind, short and long term and shooting at them.
 
Yo yo... I hope this new plan you have will help your lower back man... I hate to see you have to stop the 5x5 but it will probably help you out to get rid of that lower back pain. I'll see you on Tuesday!
 
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