ZgzaZ - Midget To A Man - Part 2 -

[ZGzaZ]

Starting up a new log for my 2nd go at the intermediate 5x5. Have some good goals set up for the next 12 weeks, I want to:

1) Put on another 10lbs
2) Hit 405x5 on the deadlift
3) Hit 375x5 on the squat
4) hit 290x5, and 315x1 on flats.
5) Stay free of injuries


I thought I'd post up my old starting numbers from my first run at the 5x5, and the ones i'll be start with this time too.

First is September 19th - 2006, 2nd one is April 16th 2007.

Flats - 145x5 -- Flats 250x5
Squats - 115x5 -- Squats - 345x5
Rows - 105x5 -- Rows - 225x5
Dead - 205x5 -- Dead - 350x5
Incline - 135x5 -- Inclines - 215x5


First workout is tomorrow night, will post after.

 

[BiggT]

I'm in......10lbs of bodyweight would put you around 240 or so, right? I'm about 5'11 or 6' depending on the footwear, and it seems 240-250 is the magic number where I can squat and press like a man......expect some good #'s.

 

[ZGzaZ]

I'm in......10lbs of bodyweight would put you around 240 or so, right? I'm about 5'11 or 6' depending on the footwear, and it seems 240-250 is the magic number where I can squat and press like a man......expect some good #'s.

Yea, around 240ish, give or take a few, haven't weighed myself in a while and diet has been sketchy. Hopefully you're right about some big numbers coming up!

 

[mad dipz]

subscribed. what's your bodyfat % at now if you know?

 

[ZGzaZ]

subscribed. what's your bodyfat % at now if you know?

Not sure, I'll post up some current pics in the next couple days and ask opinions.

 

[Rabid_Goose]

Subscribed.

Good Luck Man. I was wondering when you'd be back on the 5x5 and get over your injury, never read what happened just know it was your lower back, at least I think hah.

Looking forward to seeing you put those numbers up.

 

[ZGzaZ]

Week 1 - Day 1 - April 16th -

Flats - 150x5, 175x5, 200x5, 225x5, 250x5
Squats - 165x5, 210x5, 255x5, 300x5, 345x5
Rows - 125x5, 145x5, 165x5, 185x5, 205x5

Acc:
Weighted Hypers - 2x35lbsx8
Weighted Situps - 3x35lbsx10

Good first workout, lookin forward to pushin some heavy weights in the next few months.

 

[ricanx99]

Week 1 - Day 1 - April 16th -

Flats - 150x5, 175x5, 200x5, 225x5, 250x5
Squats - 165x5, 210x5, 255x5, 300x5, 345x5
Rows - 125x5, 145x5, 165x5, 185x5, 205x5

Acc:
Weighted Hypers - 2x35lbsx8
Weighted Situps - 3x35lbsx10

Good first workout, lookin forward to pushin some heavy weights in the next few months.

Awesome F'ing squats! Your really progressing well on these since you've recuperated... You'll be repping 365 soon enough!

 

[ZGzaZ]

Awesome F'ing squats! Your really progressing well on these since you've recuperated... You'll be repping 365 soon enough!

thanks doo.

 

[ZGzaZ]

Week 1 - Day 2 - April 18th

Inclines - 155x5, 175x5, 195x5, 210x5
Squats - 165x5, 210x5, 255x5, 255x5
Deadlift - 205x5, 255x5, 305x5, 355x5

Acc:
Decline Bodyweight Situps - 2x15xBW

Getting close to a new PR in deads now, 360x5 was my old one. Not gonna be happy though until the 4 plate 5 rep PR.

 

[$EmOnEy$]

Hey you did a great job last night. It was nice to see you get your reps with no trouble. I'm glad your back isn't hurting you anymore, because now your squats will keep going up and so will your deads. We will both be at 4 plates in no time. Once again great work SON!!!

 

[ricanx99]

Week 1 - Day 2 - April 18th

Inclines - 155x5, 175x5, 195x5, 210x5
Squats - 165x5, 210x5, 255x5, 255x5
Deadlift - 205x5, 255x5, 305x5, 355x5

Acc:
Decline Bodyweight Situps - 2x15xBW

Getting close to a new PR in deads now, 360x5 was my old one. Not gonna be happy though until the 4 plate 5 rep PR.

Yessirr.... 365x5 next week. Looks like you'll be able to get that with some EASE. Your reps with 355 were smooth... didn't look like too much a struggle. Gonna keep it pushin'!

 

[ZGzaZ]

Week 1 - Day 3 - April 20th

Flats - 150x5, 175x5, 200x5, 225x5
255x3
200x8

Squats - 165x5, 210x5, 255x5, 300x5
350x3 *PR
255x8

Rows - 125x5, 145x5, 165x5, 185x5
225x3
165x8

Curls - (olympic bar) - 3x95x8
Pushdowns - 3x200x8

Pretty good workout, 350x3 squats felt good. Gonna be pushing the squat/dead hard this run, and hopefully it carrys over to my bench, which I need badly.

 

[HaZaRDouZ]

good job

 

[ZGzaZ]

good job

Thank you sir.

 

[ZGzaZ]

Week 2 - Day 1 - April 24th -

Flats - 155x5, 180x5, 205x5, 230x5, 255x5
Squats - 170x5, 215x5, 260x5, 305x5, 350x5
Rows - 145x5, 165x5, 185x5, 205x5, 230x5

Acc:
Weighted Hypers - 2x45lbsx8
Ball Situps - 1x15xBW (some kids were on the decline bench for like 3 hours)

Solid start to week 2.

 

[ricanx99]

Week 2 - Day 1 - April 24th -

Flats - 155x5, 180x5, 205x5, 230x5, 255x5
Squats - 170x5, 215x5, 260x5, 305x5, 350x5
Rows - 145x5, 165x5, 185x5, 205x5, 230x5

Acc:
Weighted Hypers - 2x45lbsx8
Ball Situps - 1x15xBW (some kids were on the decline bench for like 3 hours)

Solid start to week 2.

Musta been the same fucktards on the flat bench too! LoL... Those guys were ridiculous.... Your Squats are simply amazing.... I've only seen two other guys do heavier, but they have OBVIOUSLY been on gear. 350x5 is something to be damn proud of as a natural lifter. Great job and keep it pushing!

 

[ZGzaZ]

Week 2 - Day 2 - April 25th

Inclines - 160x5, 180x5, 200x5, 220x5
Squats - 170x5, 215x5, 260x5, 260x5
Deadlift - 220x5, 270x5, 320x5, 370x5 *PR

Acc:
Decline Bodyweight Situps - 2x15xBW

A long awaited PR in deads, felt very good. Only new PR's from here on out...

 

[BiggT]

Nice PR on deads.....405 is around the corner and it's gonna fall this training cycle.

 

[ZGzaZ]

Nice PR on deads.....405 is around the corner and it's gonna fall this training cycle.

I'll settle for nothing less... thanks again for the support, you've been a great help.

 

[ricanx99]

Great Job on them deads.... Make sure you EAT up so we can hit up a new PR next Wednesday.

 

[rdiddy88]

u got them pics coming bro ???

 

[ZGzaZ]

u got them pics coming bro ???

Yea, lost my digital camera though, will look for it this weekend.

 

[ZGzaZ]

Week 2 - Day 3 - April 27th -

Flats - 155x5, 180x5, 205x5, 230x5
260x3
205x8

Squats - 170x5, 215x5, 260x5, 305x5
355x3
260x8

Rows - 145x5, 165x5, 185x5, 205x5
240x3
180x8

Acc:

Curls (olympic bar) - 3x100x8
Pushdowns - 3x230x8

 

[ricanx99]

Week 2 - Day 3 - April 27th -

Flats - 155x5, 180x5, 205x5, 230x5
260x3
205x8

Squats - 170x5, 215x5, 260x5, 305x5
355x3
260x8

Rows - 145x5, 165x5, 185x5, 205x5
240x3
180x8

Acc:

Curls (olympic bar) - 3x100x8
Pushdowns - 3x230x8

Good LIFTS!

 

[swanky11]

Good job, how do you like your 2nd 5x5 so far? im still doing your old workout and i like it.

 

[crossy]

Bro, welldone on them deads that is some going from your previous 5 X 5.

 

[ZGzaZ]

Good job, how do you like your 2nd 5x5 so far? im still doing your old workout and i like it.

I'm liking it, and that's cool that you're doing the other one, we did it for about 9 weeks, and none of us really got any solid gains like we have with 5x5. But best of luck to you!

 

[ZGzaZ]

Bro, welldone on them deads that is some going from your previous 5 X 5.

Meh, the deads are just past where I left off when I hurt my back. But the squats are a nice sized jump up. How are things goin for you?

 

[swanky11]

I'm liking it, and that's cool that you're doing the other one, we did it for about 9 weeks, and none of us really got any solid gains like we have with 5x5. But best of luck to you!

thanks, seems to be working for me, bench struggled alittle this week. but other than that i like it i added in hang cleans rest is the same. check out my log.

 

[Rabid_Goose]

Week 2 - Day 3 - April 27th -

Flats - 155x5, 180x5, 205x5, 230x5
260x3
205x8

Squats - 170x5, 215x5, 260x5, 305x5
355x3
260x8

Rows - 145x5, 165x5, 185x5, 205x5
240x3
180x8

Acc:

Curls (olympic bar) - 3x100x8
Pushdowns - 3x230x8

How do you handle the 50lb jump in those Squats? I finally got used to my 25lb jump increments and that 50lb one would blow my mind.

 

[ZGzaZ]

How do you handle the 50lb jump in those Squats? I finally got used to my 25lb jump increments and that 50lb one would blow my mind.

They feel fine, I could do 25-30lb jumps, but i feel like either the first set would be way too high, or I'm doing weights too close to my top set, and want to reserve my strength for that one.

 

[ZGzaZ]

Week 3 - Day 1 - April 30th -

Flats - 145x5, 175x5, 205x5, 235x5, 260x4
Squats - 155x5, 205x5, 255x5, 305x5, 355x5 *PR
Rows - 140x5, 165x5, 190x5, 215x5, 240x5

 

[ZGzaZ]

Week 3 - Day 2 - May 2nd -

Inclines - 150x5, 175x5, 200x5, 225x5
Squats - 155x5, 205x5, 255x5, 255x5
Deads - 225x5, 275x5, 325x5, 375x5 *PR

Acc:

Decline Situps - 2x15xBW

Anotha good work, gotta get that dead to 405x5 before the next deload.

 

[ZGzaZ]

Week 3 - Day 3 - May 4th -

Squats - 160x5, 210x5, 260x5, 310x5
360x3 *PR
260x8

Flats - 145x5, 175x5, 205x5, 235x5
265x3
205x8

Rows - 145x5, 170x5, 195x5, 220x5
245x3
195x8

No accessory work today, destroyed from the squats/rows.

 

[ZGzaZ]

Week 4 - Day 1 - May 7th -

Squats - 160x5, 210x5, 260x5, 310x5, 360x5 *PR

Flats - 165x5, 190x5, 215x5, 240x5, 265x4

Rows - 145x5, 170x5, 195x5, 220x5, 245x5


Acc:

Weighted Hypers - 2x45lbsx8

 

[ZGzaZ]

Week 4 - Day 3 - May 12th -

Squats - 160x5, 210x5, 260x5, 310x5
365x3 *PR
260x8

Flats - 165x5, 190x5, 215x5, 240x5
270x3 *PR
215x5

Rows - 145x5, 170x5, 195x5, 220x5
250x3
195x5

Curls - 3x90x8
Pushdowns - 3x250x8


This was a great workout for me....I'd been sick for the past 4-5 days, and had eaten probably 1,500 cals a day, including less than 300cals on of the days, so I really expected to have to deload a little bit, and ended up making 2 new PR's. The power of prayer.... May try to make up Day 2 today, but most likely will just skip it this week, and resume where I left off last week.

 

[ricanx99]

Week 4 - Day 3 - May 12th -

Squats - 160x5, 210x5, 260x5, 310x5
365x3 *PR
260x8

Flats - 165x5, 190x5, 215x5, 240x5
270x3 *PR
215x5

Rows - 145x5, 170x5, 195x5, 220x5
250x3
195x5

Curls - 3x90x8
Pushdowns - 3x250x8


This was a great workout for me....I'd been sick for the past 4-5 days, and had eaten probably 1,500 cals a day, including less than 300cals on of the days, so I really expected to have to deload a little bit, and ended up making 2 new PR's. The power of prayer.... May try to make up Day 2 today, but most likely will just skip it this week, and resume where I left off last week.

Damn good job for eating like a midget and being sick the previous days to this. You're on a roll...

 

[ZGzaZ]

Damn good job for eating like a midget and being sick the previous days to this. You're on a roll...

I hate you....

 

[ZGzaZ]

Week 5 - Day 1 - May 14th -

Flats - 155x5, 185x5, 215x5, 245x5, 270x4 *MISS

Squats - 165x5, 215x5, 265x5, 315x5, 365x2 *MISS

Rows - 150x5, 175x5, 200x5, 225x5, 250x5

Acc:
Hypers - 2x45x10
Decline Situps - 2x55x10


This workout sucked, still getting over being sick I think, and was just feeling natious the whole workout. Oh well, I'll get back on track...

 

[ZGzaZ]

Week 5 - Day 2 - May 15th -

Inclines - 155x5, 180x5, 205x5, 230x4 *MISS

Light Squats - 165x5, 215x5, 260x5, 260x5

Deads - 230x5, 280x5, 320x5, 380x5 *PR

Acc:
Bodyweight Decline Situps - 2x15xBW

Gettin back on track here, new dead PR, and on day 3 will be shooting at 3 new PR's, Flats, Squats, Rows will all be new ones once I get them.

 

[ZGzaZ]

Week 5 - Day 3 - May 18th -

Flats - 155x5, 185x5, 215x5, 245x5
275x3 *PR
215x8

Squats - 165x5, 215x5, 265x5, 315x5
370x3 *PR
265x8

Rows - 150x5, 175x5, 200x5, 225x5
255x3 *PR
200x8

Acc:

Curls - 3x90x8
Pushdowns - 3x200x10

Real good workout, 3 new PR's, back is feeling great....looks like I may have to set some new goals soon.

 

[skullcrushin22]

Nice job man. Great Work!

 

[ZGzaZ]

Nice job man. Great Work!

Thanks Skull, Imma tryin...

 

[ZGzaZ]

Week 6 - Day 1 - May 21st -

Flats - 135x5, 170x5, 205x5, 240x5, 275x4

Squats - 150x5, 205x5, 260x5, 315x5, 370x3

Rows - 155x5, 180x5, 205x5, 230x5, 255x5 *PR


Missed a few lifts, switched to a totally different lifting schedule from 3 people taking 2 and a half hours a session, to by myself and taking an hour... so needless to say, rest time was very short, not even close to what I've been used to.

 

[ZGzaZ]

Week 6 - Day 2 - May 23rd -

Inclines - 155x5, 180x5, 205x5, 230x5 *PR

Deads - 205x5, 265x5, 325x5, 385x3

Light Squats - 165x5, 215x5, 265x5, 265x5

Acc:

Weighted Abs - 2x45x12

 

[ZGzaZ]

Week 6 - Day 3 - May 25th -

Flats - 155x5, 185x5, 215x5, 245x5
280x3 *PR
215x8

Squats - 165x5, 215x5, 265x5, 315x5
375x3 *PR
265x8

Rows - 150x5, 175x5, 200x5, 225x5
260x3 *PR
200x8

Acc:

Curls - 3x95x8
Pushdowns - 3x The Stack x8

Great workout, all new PR's in every lift, and felt great on all of them. Very happy after this one...

 

[ricanx99]

Week 6 - Day 3 - May 25th -

Flats - 155x5, 185x5, 215x5, 245x5
280x3 *PR
215x8

Squats - 165x5, 215x5, 265x5, 315x5
375x3 *PR
265x8

Rows - 150x5, 175x5, 200x5, 225x5
260x3 *PR
200x8

Acc:

Curls - 3x95x8
Pushdowns - 3x The Stack x8

Great workout, all new PR's in every lift, and felt great on all of them. Very happy after this one...

YEA YEA YEA YEA YEA YEA YEA!!!!!! Keep it pushing!!!!

 

[JohnRobHolmes]

Your gonna be pushing 315 bench in no time!

 

[ZGzaZ]

Week 7 - Day 2 - May 30th -

Inclines - 155x5, 180x5, 205x5, 235x5 *PR

Deadlifts - 205x5, 265x5, 325x5, 385x5 *PR

Light Squats - 165x5, 215x5, 265x5, 265x5


Not too much to say, 2 new PR's though, so a good day none the less.

 

[ricanx99]

Week 7 - Day 2 - May 30th -

Inclines - 155x5, 180x5, 205x5, 235x5 *PR

Deadlifts - 205x5, 265x5, 325x5, 385x5 *PR

Light Squats - 165x5, 215x5, 265x5, 265x5


Not too much to say, 2 new PR's though, so a good day none the less.

Good job on your new PR's.. just a few more to add to your others now eh? Squats, flats, deads, rows, inclines.... all of em are at PRs.... Good F*ing job... Thanks for the knowledge you dropped in my thread... appreciate it!

 

[ZGzaZ]

Week 1 - Day 1 - June 7th -

Flats - 210x12 (RP)

Seated Dumbell Shoulder Press - 55'sx12 (RP)

Behind The Neck Dumbell Extensions - 80x12 (RP)

Close Grip Pulldowns - 150x18 (RP)

Deads - 1x185x10
1x255x8
1x315x6

 

[thesuaveone]

Ha, someone is trying out DC. Good luck with that. Let us know how you feel after your first day of widowmaker squats

 

[ZGzaZ]

Ha, someone is trying out DC. Good luck with that. Let us know how you feel after your first day of widowmaker squats

Haha, already fearing the day. But should be a fun challenge!

 

[thesuaveone]

How did you do with the extreme fascia stretching? The chest and delt stretches still hurt like hell for me, lol.

 

[ZGzaZ]

Week 1 - Day 1 - June 12th -

Inclines - 185x11 (RP)

Wide Grip Chins - BWx11 (RP)

Rack Deads - 315x9

Seated Military Press - 115x15 (RP)

Close Grip Bench - 165x12 (RP)

 

[thesuaveone]

Careful with your lifting order. I have heard that keeping the suggested bodypart order as well as all of the stretches is key for maximum growth/gains.

Chest, back, triceps, Back Width, Back Thickness

 

[ZGzaZ]

Careful with your lifting order. I have heard that keeping the suggested bodypart order as well as all of the stretches is key for maximum growth/gains.

Chest, back, triceps, Back Width, Back Thickness

I don't see how it would matter, in fact, my order is superior to that... with it, I can use the max amount of weight for each exercise, whereas if I pushed deads to the end, my lift might suffer.

For growth, I would assume hitting the heaviest exercises with the most amount of weight possible for myself would provide the most stimulus for growth.

 

[thesuaveone]

*shrugs* It's your workout, but it isn't DC then.