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

[FFQuads]

Makes sense, never thought about that, although my next day 3 will be at another gym that has a higher amount. But thanks for the advice, I appreciate the help. Btw, I'm thinking about having a procedure to make my 4 inches shorter so I can join the club, will that work? Or does it only apply to naturally shorter individuals?

You do that! Then I'm having it done to join the "Taller Than You" club and you'll be the short one. hehehe run run run.....jump over you...lol

 

[ZGzaZ]

I'm stopping 5x5 tomorrow and starting vertical only training, and in 8 months we'll see who jumps over who.....

 

[ZGzaZ]

Week 12 - Day 1 - Dec 12th -

Squats - 5x5 – 150x5, 180x5, 210x5, 240x5, 270x5
Flat Bench - 5x5 - 135x5, 165x5, 195x5, 225x5, 255x5
Rows - 5x5 - 115x5, 135x5, 155x5, 175x5, 195x5
Pullups - 1x8xbodyweight

So I'm moving on Friday and in order to get my lifts in I had to take only 1 day off in between last weeks day 3 and this day 1. I'm surprised I even got all my lifts because of this, but they all went up... Took 14 amp02 pre-workout, and it helped A LOT! I had to wake up early because my girlfriend had a doctors appointment, and i was yawning all the way through it. Came home took 14 caps and 30mins later I'm pumped to go lift. Between set recovery on this and pureMCC is ridiculous, I actually notice a big difference in that because the first 10 weeks without it, I recovered very slow between. Anyhow, on to day 2....

 

[ricanx99]

Week 12 - Day 1 - Dec 12th -

Squats - 5x5 – 150x5, 180x5, 210x5, 240x5, 270x5
Flat Bench - 5x5 - 135x5, 165x5, 195x5, 225x5, 255x5
Rows - 5x5 - 115x5, 135x5, 155x5, 175x5, 195x5
Pullups - 1x8xbodyweight

So I'm moving on Friday and in order to get my lifts in I had to take only 1 day off in between last weeks day 3 and this day 1. I'm surprised I even got all my lifts because of this, but they all went up... Took 14 amp02 pre-workout, and it helped A LOT! I had to wake up early because my girlfriend had a doctors appointment, and i was yawning all the way through it. Came home took 14 caps and 30mins later I'm pumped to go lift. Between set recovery on this and pureMCC is ridiculous, I actually notice a big difference in that because the first 10 weeks without it, I recovered very slow between. Anyhow, on to day 2....

Oh yea! I get that same pumped/psyched feeling from Amplify too. Of course, you already know this! Good job on your lifts and can't wait til Saturday! We gonna OWN Soundbody Gym!

 

[FFQuads]

Oh yea! I get that same pumped/psyched feeling from Amplify too. Of course, you already know this! Good job on your lifts and can't wait til Saturday! We gonna OWN Soundbody Gym!

...droppin' plates and barking at girl

 

[al420]

Very nice to see the squats passing the bench - very nice.

 

[ZGzaZ]

Very nice to see the squats passing the bench - very nice.

yea, you knew it would happen eventually. And still increasing the squats at 10lbs per week, so the flats will be very far behind soon enough..

 

[al420]

Just wait bro - in 2007 you will be hitting 405 on back squats

 

[ZGzaZ]

Just wait bro - in 2007 you will be hitting 405 on back squats

thanks for the support Al, thats a very good thought! I'm looking forward to it.

 

[Rabid_Goose]

I just read looked at your numbers compared to your first few weeks to now.

Sweet Christ. I can't wait to bulk to get the numbers you're getting man. Hell of a job.

 

[future]

What are your goals bro?

 

[ZGzaZ]

What are your goals bro?

This is my first time running 5x5, so short term by the time it all stalls out I want to be AT LEAST at these numbers:

flats: 280x5
Squats: 330x5
Deads:365x5
Inclines: 235x5
Rows: 225x5

Longer term, I just want to keep increasing strength while driving my bodyweight upwards.

 

[ZGzaZ]

I just read looked at your numbers compared to your first few weeks to now.

Sweet Christ. I can't wait to bulk to get the numbers you're getting man. Hell of a job.

Thanks rabid, you'll do great! PM when you're starting again, I know you told me when but I forgot.

 

[future]

This is my first time running 5x5, so short term by the time it all stalls out I want to be AT LEAST at these numbers:

flats: 280x5
Squats: 330x5
Deads:365x5
Inclines: 235x5
Rows: 225x5

Longer term, I just want to keep increasing strength while driving my bodyweight upwards.

Solid numbers all the way around. You can also adjust the 5x5 into a few weeks of a 3x3 approach as well.

 

[ZGzaZ]

Solid numbers all the way around. You can also adjust the 5x5 into a few weeks of a 3x3 approach as well.

Yea, solid being the key word, that's why they're just short term goals. I don't want solid numbers, I want them to be impressive!

 

[enigma4dub]

This is my first time running 5x5, so short term by the time it all stalls out I want to be AT LEAST at these numbers:

flats: 280x5
Squats: 330x5
Deads:365x5
Inclines: 235x5
Rows: 225x5

Longer term, I just want to keep increasing strength while driving my bodyweight upwards.

These look like very reasonable goals, and shortly you will have a new set of them.

 

[ZGzaZ]

Week 12 - Day 2 - Dec 14th -

Squat - 4x5 - 150x5, 180x5, 210x5, 210x5
Inclines - 4x5 - 145x5, 170x5, 195x5, 220x5
Deadlift - 4x5 - 140x5, 180x5, 220x5, 260x5, 295x5
Barbell Shrugs - 3x185x10

Moving today....sucks because I have to deadlift my couches, 37" TV, 2 other 27" TV's, tables, etc etc into the u-haul and again from the u-haul into the storage unit. I wish I didn't have day 2 and deadlifts today...but u better believe im getting that shit in and not missing a workout...

 

[al420]

Just look at the move as your warm-up sets...

 

[ZGzaZ]

Just look at the move as your warm-up sets...

haha, yea...only I already went to the gym at 7:30...so I'm pretty wooped and haven't even started moving anything yet. Will in about 30 mins...

 

[FFQuads]

haha, yea...only I already went to the gym at 7:30...so I'm pretty wooped and haven't even started moving anything yet. Will in about 30 mins...

That's funny shit! I know how you feel. I think I might die when I'm in the gym while at work, and we get a structure fire call. Pulling charged hoses and lugin' around 75-95 extra lbs. on my back while standing in 600-800 degrees temp. is crazy after those 5x5 squats.

 

[ricanx99]

haha, yea...only I already went to the gym at 7:30...so I'm pretty wooped and haven't even started moving anything yet. Will in about 30 mins...

Hey Al, it's all good for ZgZaz cuz like I always tell him, he's a f*ckin' monster! Lightweight babayyyyyy!!

 

[ZGzaZ]

Week 12 - Day 3 - Dec 16th -

Squats - 4x5 - 150x5, 180x5, 210x5, 240x5
1x3 - 280x3
1x8 - 210x8
Flats - 4x5 - 135x5, 165x5, 195x5, 225x5
1x3 - 255x3
1x8 - 195x8
Rows - 4x5 - 115x5, 135x5, 155x5, 175x5
1x3 - 200x3
1x8 - 155x8
Barbell Curls - 3x8 - EZ-Curl + 75lbs
Tricep Pushdowns - 3x10x160lbs

My training definately suffered from the move, wasn't able to get in much food in the past two days because of the 8 hour drive and all the moving, kinda sucked. But I'll get it all back on track now...

 

[ricanx99]

Week 12 - Day 3 - Dec 16th -

Squats - 4x5 - 150x5, 180x5, 210x5, 240x5
1x3 - 280x3
1x8 - 210x8
Flats - 4x5 - 135x5, 165x5, 195x5, 225x5
1x3 - 255x3
1x8 - 195x8
Rows - 4x5 - 115x5, 135x5, 155x5, 175x5
1x3 - 200x3
1x8 - 155x8
Barbell Curls - 3x8 - EZ-Curl + 75lbs
Tricep Pushdowns - 3x10x160lbs

My training definately suffered from the move, wasn't able to get in much food in the past two days because of the 8 hour drive and all the moving, kinda sucked. But I'll get it all back on track now...

Don't let him lie to you all.... He did all his lifts with ease.... MONSTER!

 

[cm23]

why you lifting such little weight? judging by your pic you look alot stronger plus if your 195 with little fat you would expect alot more weight

 

[FFQuads]

why you lifting such little weight? judging by your pic you look alot stronger plus if your 195 with little fat you would expect alot more weight

Rude bitch! Everyone starts somewere and you should never tell someone some sort of bullshit like that. He might be benching 405 in 18 months??? You don't know...

 

[Rabid_Goose]

I'd like to know since when a 280 Oly Squat for 3 reps is little. My God I'm doing a hundred pounds less then that for 3 reps. And a 255 for 3 reps on Flat Bench, no gear involved on his progress, all natural.

 

[ZGzaZ]

Thanks guys, Cm23 yea, I don't know what sparked your outburst...but I don't see a log of yours up on here with huge numbers... I look a way because of my diet, but fact is I have less than a year of consistent training under my belt, and my numbers are growing each week. Maybe next year they will be big enough to please you.... lol

 

[ricanx99]

why you lifting such little weight? judging by your pic you look alot stronger plus if your 195 with little fat you would expect alot more weight

To add onto that, zgzaz hasn't lifted up until October for more than a year. He's put on 30 solid pounds and has gone up tremendously from when he started back up in October. Post somewhere else if your gonna be a dickhead. We are here to back each other up and support each other.

 

[ZGzaZ]

To add onto that, zgzaz hasn't lifted up until October for more than a year. He's put on 30 solid pounds and has gone up tremendously from when he started back up in October. Post somewhere else if your gonna be a dickhead. We are here to back each other up and support each other.

Thanks my brotha from anotha motha...

 

[ZGzaZ]

Week 13 - Day 1 - Dec 19th -

Squats - 5x5 – 165x5, 195x5, 225x5, 255x5, 285x5
Flat Bench - 5x5 - 135x5, 165x5, 195x5, 225x5, 255x5
Rows - 5x5 - 125x5, 145x5, 165x5, 185x5, 205x5
Pullups - 1x8xbodyweight, 1x6bodyweight

Lifts felt great today, jumped 15lbs from last week in squats, and 10lbs in rows something I haven't done since the early weeks of this program. Attribute most of that to now having a good, motivating, and challenging lifting partner. We're on to day 2 tomorrow...

 

[Rabid_Goose]

Damn, the way you're going you'll have 6 Big Wheels on your Squat Bar in no time at all man, awesome.

 

[al420]

You bench will never catch your squat again...I love it. Looking great bro - keep at it.

 

[ZGzaZ]

You bench will never catch your squat again...I love it. Looking great bro - keep at it.

I know it, it was very weird looking for a few weeks, but I love it now too. They're flying up, with no signs of stopping, thanks for the support.

Thank you also rabid, that will be a nice day of the 3 plates per side squat for 5 reps. Also tomorrow will be a nice day for me, 2 plates per side for 5 reps on inclines. Lookin forward to it...

 

[ricanx99]

I know it, it was very weird looking for a few weeks, but I love it now too. They're flying up, with no signs of stopping, thanks for the support.

Thank you also rabid, that will be a nice day of the 3 plates per side squat for 5 reps. Also tomorrow will be a nice day for me, 2 plates per side for 5 reps on inclines. Lookin forward to it...

Yeaaaaaaaa boooyyyyyyyyyyyyyyy! Will be nice indeed! Looking forward to those and DEADS tomorrow!

 

[enigma4dub]

looking great man keep up the hard work! you are progressing nicely

 

[ZGzaZ]

looking great man keep up the hard work! you are progressing nicely

Thx Enigma4dub, btw, your new avatar is sickening....

 

[FFQuads]

Keep up the good work and eat everything you see!!

 

[ZGzaZ]

Week 13 - Day 2 - Dec 21st -

Squat - 4x5 - 165x5, 195x5, 225x5, 225x5
Inclines - 4x5 - 135x5, 165x5, 195x5, 225x5
Deadlift - 4x5 - 140x5, 180x5, 220x5, 260x5, 300x5
Barbell Shrugs - 3x225x8
Seated Dumbell Shoulder Press - 1x8x70's, 1x8x75's, 1x8x80's

Originally, we were suppose to lift in the early afternoon, but had some stuff push that back and we ended up going at 9pm. So I didn't have my normal amount of energy, all lifts felt good though, working dumbell shoulder presses back in now that my shoulder isn't as bad and I have a good spotter for it (thanks ricanx99). Must sleep now..... zzzzzz.....

 

[ricanx99]

Week 13 - Day 2 - Dec 21st -

Squat - 4x5 - 165x5, 195x5, 225x5, 225x5
Inclines - 4x5 - 135x5, 165x5, 195x5, 225x5
Deadlift - 4x5 - 140x5, 180x5, 220x5, 260x5, 300x5
Barbell Shrugs - 3x225x8
Seated Dumbell Shoulder Press - 1x8x70's, 1x8x75's, 1x8x80's

Originally, we were suppose to lift in the early afternoon, but had some stuff push that back and we ended up going at 9pm. So I didn't have my normal amount of energy, all lifts felt good though, working dumbell shoulder presses back in now that my shoulder isn't as bad and I have a good spotter for it (thanks ricanx99). Must sleep now..... zzzzzz.....

Update yo shit man! Day 3 week 13! We about to lift tomorrow!

 

[ZGzaZ]

Week 13 - Day 3 - Dec 23rd -

Squats - 4x5 - 165x5, 195x5, 225x5, 255x5
1x3 - 295x3
1x8 - 225x8
Flats - 4x5 - 135x5, 165x5, 195x5, 225x5
1x3 - 260x3
1x8 - 195x8
Rows - 4x5 - 125x5, 145x5, 165x5, 185x5
1x3 - 210x3
1x8 - 165x8
Barbell Curls - 3x8x100lbs
Tricep Pushdowns - 3x10x190lbs

 

[ZGzaZ]

Week 14 - Day 1 - Dec 26th -

Squats - 5x5 – 155x5, 190x5, 225x5, 260x5, 295x5
Flat Bench - 5x5 - 140x5, 170x5, 200x5, 230x5, 260x5= miss, 260x3, shoulder problem
Rows - 5x5 - 130x5, 150x5, 170x5, 190x5, 210x5
Pullups - 1x6bodyweight

Shoulder is feeling terrible during flats and pullups, I need to stop pushing through it now and figure out a solution. Will probably be pushing my inclines on day 1 and 3 in their place, and militaries on day 2 instead of inclines now. And rotate them back in around 6-8 weeks from now and see how they treat me then...other than flats though, rows and squats still going up nicely, might have to start making only 5lb jumps in squats soon though, as they are getting heavier.

 

[FFQuads]

Take it slow and keep up the good work!

 

[crossy]

Not posted in a while, i see you hit your 300lb dead. Nice job bro. Them squats are looking awseome to.

Crossy

 

[ZGzaZ]

Not posted in a while, i see you hit your 300lb squat. Nice job bro. Them squats are looking awseome to.

Crossy

Im assuming you meant deadlift, but thank you. And yea, squats are still going up 10lbs a week, so I'm happy with them. Thanks again for the comments.

 

[crossy]

Shit yeah sorry bro i meant deadlifts. Good job

 

[ZGzaZ]

Day 2 - December 28th -

Squat - 4x5 - 155x5, 190x5, 225x5, 225x5
Inclines - 4x5 - 140x5, 170x5, 200x5, 225x5
Deadlift - 4x5 - 150x5, 190x5, 230x5, 270x5, 315x5
Barbell Shrugs - 3x235x8
Seated Dumbell Shoulder Press - 2x80x8, 1x85x7

New deadlift 3 plate PR, been waiting for this for a bit now. Felt great. Couldn't get my last rep on seated dumbells at 85lbs per hand, so I'll get that next week for sure. Day 3 will be an interesting one, because I'm backing off flats for a while until my shoulder feels better.

 

[crossy]

Nice work on yet another PR bro.

 

[ZGzaZ]

Nice work on yet another PR bro.

ty ty!

 

[ricanx99]

Nice work on yet another PR bro.

Don't let him fool you crossy! He's banging out PRs since like week 7 or 8 into the program! He's been fooling us the whole time!

 

[jpt]

Day 2 - December 28th -

Squat - 4x5 - 155x5, 190x5, 225x5, 225x5
Inclines - 4x5 - 140x5, 170x5, 200x5, 225x5
Deadlift - 4x5 - 150x5, 190x5, 230x5, 270x5, 315x5
Barbell Shrugs - 3x235x8
Seated Dumbell Shoulder Press - 2x80x8, 1x85x7

New deadlift 3 plate PR, been waiting for this for a bit now. Felt great. Couldn't get my last rep on seated dumbells at 85lbs per hand, so I'll get that next week for sure. Day 3 will be an interesting one, because I'm backing off flats for a while until my shoulder feels better.

what a pussy!! hahaa....just kidding bro. sick dl's man...3 plates!!!!

how did your shoulder feel during inclines?

 

[ZGzaZ]

what a pussy!! hahaa....just kidding bro. sick dl's man...3 plates!!!!

how did your shoulder feel during inclines?

]

Shoulder felt pretty good. Here's my plan of action for it:

My main chest movement (day 1 and 3) will now be inclines instead of flats, and where i had inclines on day 2 I'm going to see how flat dumbells feel for a week. If they hurt too, all flats will be taken out immediately, and I will just military press here in it's place. I'll try rotating them back in, maybe 6 weeks from now very light with my elbows completely tucked and see how they treat me then.

 

[jpt]

good idea...ease your way back into flats if the db's don't work for ya. no need to push it and make things worse. i'm just surprised flats hurt your shoulder more then inclines

 

[ZGzaZ]

Week 14 - Day 3 - Dec 31st -

Squats - 4x5 - 155x5, 190x5, 225x5, 260x5
1x3 - 300x3
1x8 - 225x8
Inclines - 4x5 - 115x5, 135x5, 160x5, 185x5
1x3 - 205x3
1x8 - 160x8
Rows - 4x5 - 130x5, 150x5, 170x5, 190x5
1x3 - 215x3
1x8 - 170x8
Barbell Curls -straight bar- cables - 1x120x8, 1x140x8, 1x160x8
Tricep Pushdowns - 3x8x200lbs

Couple things to note:
- No more flats for now, inclines are my main chest movement because of the shoulder. I also dropped their weight way down to give my shoulders a break for a few weeks. So only did 205x3 for my top set and will work back up from here.
- Our gym doesnt have 105lb ez-curl bar or adjustable ez-curl bars, so we were forced to do cables for our bicep sets, and will go right to 110lb ez-curl next week.

Other than that, I'm finally in the 300lb range now for squats, so that feels pretty good, and the shoulder felt great today. Day 1 comin up..

 

[ricanx99]

Week 14 - Day 3 - Dec 31st -

Squats - 4x5 - 155x5, 190x5, 225x5, 260x5
1x3 - 300x3
1x8 - 225x8
Inclines - 4x5 - 115x5, 135x5, 160x5, 185x5
1x3 - 205x3
1x8 - 160x8
Rows - 4x5 - 130x5, 150x5, 170x5, 190x5
1x3 - 215x3
1x8 - 170x8
Barbell Curls -straight bar- cables - 1x120x8, 1x140x8, 1x160x8
Tricep Pushdowns - 3x8x200lbs

Couple things to note:
- No more flats for now, inclines are my main chest movement because of the shoulder. I also dropped their weight way down to give my shoulders a break for a few weeks. So only did 205x3 for my top set and will work back up from here.
- Our gym doesnt have 105lb ez-curl bar or adjustable ez-curl bars, so we were forced to do cables for our bicep sets, and will go right to 110lb ez-curl next week.

Other than that, I'm finally in the 300lb range now for squats, so that feels pretty good, and the shoulder felt great today. Day 1 comin up..

Great job on all your lifts today buddy boy! Your squats were retardly easy from where I was standing. Day 1 next week will be lots'o'fun!

 

[ZGzaZ]

Great job on all your lifts today buddy boy! Your squats were retardly easy from where I was standing. Day 1 next week will be lots'o'fun!

Thanks man, see you then.

 

[ZGzaZ]

Week 15 - Day 1 - Jan 2nd -

Squats - 5x5 – 160x5, 195x5, 230x5, 265x5, 300x5
Inclines - 5x5 - 125x5, 145x5, 165x5, 185x5, 205x5
Rows - 5x5 - 135x5, 155x5, 175x5, 195x5, 215x5

I wish I was still hitting PR's on flats, but I am backed off of them for now. Inclines with lightweight for a couple of weeks then working back up into PR's in that. Rows/Squats went well, and not ready to do any pullups yet because of the shoulder. Been wanting to do some deads, so day 2 comin up will be fun.

 

[jpt]

nice work on the squats bro.....must feel great to be in the 300 range for reps!

i've been meaning to ask for a while and i keep forgetting.... when your doing flats are you tucking your elbows in? i know subconsciously my elbows flare out when i lift heavy and i have to keep fresh in my mind to keep them tucked.

 

[ZGzaZ]

nice work on the squats bro.....must feel great to be in the 300 range for reps!

i've been meaning to ask for a while and i keep forgetting.... when your doing flats are you tucking your elbows in? i know subconsciously my elbows flare out when i lift heavy and i have to keep fresh in my mind to keep them tucked.

They flared, and was a contributing factor. When I resume them I'm starting pretty low and making sure they stay completely tucked each time, to avoid this again in the future. Squats feel pretty good, 3 plates will be a day I'm more excited for 2-3 weeks from now

 

[jpt]

yeah def sounds like that's what did it....when i kept my reps in the 3-5 range i noticed the last 2 reps my elbows flared....prob b/c i had too much weight on the bar.

 

[ricanx99]

It looks like you didn't post Thursdays workout yet, but I still had to get on here and say AWESOME job on the deads today man! We are still bangin' em out weekly and moving up! I CANT WAIT TO REACH 3 PLATES AND A QUARTER in a couple weeks! Hurry up and post ur stats. Great lifts today.

 

[ZGzaZ]

Week 15 - Day 2 - Jan 4th -

Squat - 4x5 - 160x5, 195x5, 230x5, 230x5
Seated Military Press - 4x5 - 115x5, 125x5, 135x5, 145x5
Deadlift - 4x5 - 165x5, 205x5, 245x5, 285x5, 325x5
Barbell Shrugs - 3x245x8
Seated Dumbell Shoulder Press - 3x80x8

Good overall workout. Started militaries instead of inclines today, wanted to start very light in those. Deads went up smooth, enjoying the 10lb jumps each week still. Need to sub something for the seated dumbell shoulder press now that I'm doing seated militaries on this day. On to day 3...

 

[ricanx99]

Week 15 - Day 2 - Jan 4th -

Squat - 4x5 - 160x5, 195x5, 230x5, 230x5
Seated Military Press - 4x5 - 115x5, 125x5, 135x5, 145x5
Deadlift - 4x5 - 165x5, 205x5, 245x5, 285x5, 325x5
Barbell Shrugs - 3x245x8
Seated Dumbell Shoulder Press - 3x80x8

Good overall workout. Started militaries instead of inclines today, wanted to start very light in those. Deads went up smooth, enjoying the 10lb jumps each week still. Need to sub something for the seated dumbell shoulder press now that I'm doing seated militaries on this day. On to day 3...

Oh yea buddy! We keep progressing like this and they won't have ENOUGH WEIGHTS FOR US! Great Job on deads today and we will continue to push hard! Day 3 coming up! Go SEAHAWKS!

 

[jpt]

Week 15 - Day 2 - Jan 4th -

Squat - 4x5 - 160x5, 195x5, 230x5, 230x5
Seated Military Press - 4x5 - 115x5, 125x5, 135x5, 145x5
Deadlift - 4x5 - 165x5, 205x5, 245x5, 285x5, 325x5
Barbell Shrugs - 3x245x8
Seated Dumbell Shoulder Press - 3x80x8

Good overall workout. Started militaries instead of inclines today, wanted to start very light in those. Deads went up smooth, enjoying the 10lb jumps each week still. Need to sub something for the seated dumbell shoulder press now that I'm doing seated militaries on this day. On to day 3...

have you tried standing ohp's? one of my favorites!!

 

[ZGzaZ]

Week 15 - Day 3 - January 6th -

Squats - 4x5 - 160x5, 195x5, 230x5, 265x5
1x3 - 305x3
1x8 - 230x8
Inclines - 4x5 - 125x5, 145x5, 165x5, 185x5
1x3 - 210x3
1x8 - 165x8
Rows - 4x5 - 135x5, 155x5, 175x5, 195x5
1x3 - 220x3
1x8 - 175x8
Barbell Curls -Ez-curl 2x100x8, 1x105x8
Tricep Pushdowns - 3x8x210lbs

Solid workout. Goodbye.

 

[ricanx99]

Week 15 - Day 3 - January 6th -

Squats - 4x5 - 160x5, 195x5, 230x5, 265x5
1x3 - 305x3
1x8 - 230x8
Inclines - 4x5 - 125x5, 145x5, 165x5, 185x5
1x3 - 210x3
1x8 - 165x8
Rows - 4x5 - 135x5, 155x5, 175x5, 195x5
1x3 - 220x3
1x8 - 175x8
Barbell Curls -Ez-curl 2x100x8, 1x105x8
Tricep Pushdowns - 3x8x210lbs

Solid workout. Goodbye.

Workout was f'ing AWESOME! Stop Bullshittin'! We had one of the best lifting days so far! Onto Day 1 next week!

 

[ZGzaZ]

have you tried standing ohp's? one of my favorites!!

I have, and I may incorporate them into the routine down the road. I'm going to stick with seated for a little while, and build my shoulder strength for when I add flat bench back in within the next couple weeks. I tried a light set of 135x5 the other day, and felt no pain in the shoulders, so the rest is definately helping I think.

 

[ricanx99]

Hey brother... I hope that you feel good enough to get your lifts tomorrow man. I got all mine today with EASE bro. I wish you coulda been there with but we will take care of business on Day 2. FEEL BETTER!!!!

 

[ZGzaZ]

Well, I was sick for about 4 days and couldn't lift. Was very afraid of losing a lot of strength, especially with eating a lot less food. I did workout one day, but had a 101 temp, and didn't get much done. Was very achy, and felt like crap the whole time...my top set on squats was 305x5, and I couldn't get above 230 without a lot of pain. Had my day 2 today, fully recovered this time..

Squat - 4x5 - 165x5, 200x5, 235x5, 235x5
Seated Military Press - 4x5 - 125x5, 135x5, 145x5, 155x5
Deadlift - 4x5 - 175x5, 215x5, 255x5, 295x5, 335x5
Barbell Shrugs - 3x255x8
Close Grip Flats - 3x10 - 3x10x135

Was afraid of lost strength for deads, but set a new PR, up 10lbs from last week. So very happy that I didn't lose anything. Should be back and training with ricanx99 Sunday, so I'll have some more motivation for the squats to see if I lost anything there...

 

[FFQuads]

Well, I was sick for about 4 days and couldn't lift. Was very afraid of losing a lot of strength, especially with eating a lot less food. I did workout one day, but had a 101 temp, and didn't get much done. Was very achy, and felt like crap the whole time...my top set on squats was 305x5, and I couldn't get above 230 without a lot of pain. Had my day 2 today, fully recovered this time..

Squat - 4x5 - 165x5, 200x5, 235x5, 235x5
Seated Military Press - 4x5 - 125x5, 135x5, 145x5, 155x5
Deadlift - 4x5 - 175x5, 215x5, 255x5, 295x5, 335x5
Barbell Shrugs - 3x255x8
Close Grip Flats - 3x10 - 3x10x135

Was afraid of lost strength for deads, but set a new PR, up 10lbs from last week. So very happy that I didn't lose anything. Should be back and training with ricanx99 Sunday, so I'll have some more motivation for the squats to see if I lost anything there...

Hope your feeling better and nice PR! Keep your head up!!

 

[ZGzaZ]

Hope your feeling better and nice PR! Keep your head up!!

Thanks quads, I am finally feeling better today. Very relieved that I didn't drop any strength, thanks again for the support.

 

[ZGzaZ]

Week 15 - Jan 14 - Day 3

Squats - 4x5 - 160x5, 195x5, 230x5, 265x5
1x3 - 305x3
1x8 - 230x8
Inclines - 4x5 - 130x5, 150x5, 170x5, 190x5
1x3 - 215x3
1x8 - 170x8
Rows - 4x5 - 135x5, 155x5, 175x5, 195x5
1x3 - 220x3
1x8 - 175x8
Barbell Curls -Ez-curl 1x100x10, 2x100x8
Tricep Pushdowns - 3x8x220lbs

Great to be back with no lost strength after the sickness. I tried going earlier in the week for day 1, and couldn't get past 230 in squats for 1 rep because my whole body ached..I got home and found out I still had a 101 temp that day. So it was a relief to get back to where I left off without losing a lot of strength. Back on schedule with Ricanx99 also, so that helped. Day 1 shall be destroyed..

 

[al420]

Squats 305x3

Nice - congrat bro - the tripple is around the corner, and BTW at 365 the bar starts to bend...

 

[ricanx99]

Week 15 - Jan 14 - Day 3

Squats - 4x5 - 160x5, 195x5, 230x5, 265x5
1x3 - 305x3
1x8 - 230x8
Inclines - 4x5 - 130x5, 150x5, 170x5, 190x5
1x3 - 215x3
1x8 - 170x8
Rows - 4x5 - 135x5, 155x5, 175x5, 195x5
1x3 - 220x3
1x8 - 175x8
Barbell Curls -Ez-curl 1x100x10, 2x100x8
Tricep Pushdowns - 3x8x220lbs

Great to be back with no lost strength after the sickness. I tried going earlier in the week for day 1, and couldn't get past 230 in squats for 1 rep because my whole body ached..I got home and found out I still had a 101 temp that day. So it was a relief to get back to where I left off without losing a lot of strength. Back on schedule with Ricanx99 also, so that helped. Day 1 shall be destroyed..

Yea buddy! It was GREAT to see you that you were right on track even after being sick as you were. Squats are going up nice and smooth still... even deep into your PRs and mine. Day 3 of this week is gonna be sick... I can't WAIT! Great job on all your lifts!

 

[ZGzaZ]

Week 17 - Day 1 - Jan 16th -

Squats - 5x5 – 165x5, 200x5, 235x5, 270x5, 305x5
Inclines - 5x5 - 135x5, 155x5, 175x5, 195x5, 215x5
Rows - 5x5 - 120x5, 145x5, 170x5, 195x5, 220x5
Behind Neck Pulldowns - 3x140x8

Nice to get the weight back and moving in the right direction after being sick. My day 2 I'll be subbing flats back in, as my shoulder is feeling a ton better, i'll start out relatively low and work up from there again, hopefully passing my 260x5 PR this time without my shoulder getting killed again. Day 2 tomorrow...

 

[ricanx99]

Week 17 - Day 1 - Jan 16th -

Squats - 5x5 – 165x5, 200x5, 235x5, 270x5, 305x5
Inclines - 5x5 - 135x5, 155x5, 175x5, 195x5, 215x5
Rows - 5x5 - 120x5, 145x5, 170x5, 195x5, 220x5
Behind Neck Pulldowns - 3x140x8

Nice to get the weight back and moving in the right direction after being sick. My day 2 I'll be subbing flats back in, as my shoulder is feeling a ton better, i'll start out relatively low and work up from there again, hopefully passing my 260x5 PR this time without my shoulder getting killed again. Day 2 tomorrow...

Yea boy... Getting back into it nice and smooth. I'm glad that the fever or whatever you had naggin at you is no longer bothering you. It was tough to go solo last week. Hopefully your shoulder will allow you to blast through your previous 260x5 and get up way past it! Good job on all your lifts for Day 1.

 

[ZGzaZ]

Week 17 - Jan 18th - Day 2

Squat - 4x5 - 165x5, 200x5, 235x5, 235x5
Seated Military Press - 4x5 - 120x5, 135x5, 150x5, 165x5
Deadlift - 4x5 - 185x5, 225x5, 265x5, 305x5, 340x5
Barbell Shrugs - 3x260x8

Deads are getting tough, no more 10lb jumps from me from here out. Need to be up near 375x5 before I deload though, so I'm going to keep pushing them and eating a lot more in the coming weeks. Gonna go eat a big dinner and rest!

 

[crossy]

Good job bro them lifts are looking sweet. Jealous as fuck lol

 

[ricanx99]

Week 17 - Jan 18th - Day 2

Squat - 4x5 - 165x5, 200x5, 235x5, 235x5
Seated Military Press - 4x5 - 120x5, 135x5, 150x5, 165x5
Deadlift - 4x5 - 185x5, 225x5, 265x5, 305x5, 340x5
Barbell Shrugs - 3x260x8

Deads are getting tough, no more 10lb jumps from me from here out. Need to be up near 375x5 before I deload though, so I'm going to keep pushing them and eating a lot more in the coming weeks. Gonna go eat a big dinner and rest!

Good job today sir... It was a rough workout but glad to see that you will continue to progress. I gotta re-hit 340x5 for continuous reps. Can't pause again... Day 3 is gonna be sweet.

 

[jpt]

nice work on the seated presses!! getting stronger brutha!! how's the shoulder doing?

 

[ZGzaZ]

nice work on the seated presses!! getting stronger brutha!! how's the shoulder doing?

Thanks JPT, I started out VERY low on the seated presses at 145lbs, so those won't bother me until I'm up around 185lbs or so...but the shoulder is doing great, hasn't given me a bit of pain on any exercise, and I've even thrown in some light high rep sets of flats, and low heavy sets in the past 2 weeks and it has not been bothered at all. I'm going to put them back in for day 3 tomorrow, and see how they do with a full days work...

 

[jpt]

sounds awesome!! and 145 presses are not light....at least that's what i'll tell myslef

 

[dline]

nice to see the numbers are still going up Zgzaz!!!!

 

[OMEGA]

that Deadlift is insane

 

[ZGzaZ]

nice to see the numbers are still going up Zgzaz!!!!

thanks dline, didn't know ya still looked through em, thanks for the support.

that Deadlift is insane

Not nearly where I want it to be yet, but thank you. I owe alot of the progress to your products, they've been powering me through PR's for some time now. I will be ordering again soon.

 

[Kabeetz]

Throw in a free t-shirt or bottle or something Omega, u can't buy advertising like that.

thanks dline, didn't know ya still looked through em, thanks for the support.




Not nearly where I want it to be yet, but thank you. I owe alot of the progress to your products, they've been powering me through PR's for some time now. I will be ordering again soon.

 

[ZGzaZ]

Throw in a free t-shirt or bottle or something Omega, u can't buy advertising like that.

If I like his products, I'm going to post it, if I don't like them, I'll post that too. They're all good products, and they did what they were suppose to for me, so naturally, I'm going to give him some praise.

 

[Kabeetz]

If I like his products, I'm going to post it, if I don't like them, I'll post that too. They're all good products, and they did what they were suppose to for me, so naturally, I'm going to give him some praise.

No doubt bro. I was complimenting the quality of your compliment not hating on anything. Keep up the PRs!

 

[ZGzaZ]

No doubt bro. I was complimenting the quality of your compliment not hating on anything. Keep up the PRs!

I gotcha, thanks for the support also! My body is starting to wear down, been hitting them hard for a while, but i'm gonna ride it till the wheels fall off..

 

[Landospike]

Keep training bro, you're looking good.

 

[ricanx99]

I gotcha, thanks for the support also! My body is starting to wear down, been hitting them hard for a while, but i'm gonna ride it till the wheels fall off..

Body wearing down??? WTF are you talking about!? Your deads, squats, and inclines have shown NO wear down! You crazy! He's fooling you all! MONSTER!!!!!!!!!!

 

[SgtSlaughter]

lol, you're still going?!

wow.

how many PR weeks have you hit bro?

Many more weeks of injury free training and PR wishes to ya... that's pretty damn sweet, keep doin' what your doin'.

 

[al420]

I gotcha, thanks for the support also! My body is starting to wear down, been hitting them hard for a while, but i'm gonna ride it till the wheels fall off..

Lifting looks great. I bet you and Ricanx99 are a site in the gym!

Don't mind fuck yourself buddy. At this point, if anything, you may be wearing down mentally from the scarier poundages. I don't think you were expecting the squat numbers...not even close right...some nonsense about a needed deload way before now...Just keep pushing it and eating your fucking spinach.

Just eat a lot and get plenty of rest. You only get to lift 3x per week so cherish the time. As they say, the journey is more important than the destination.

 

[ZGzaZ]

lol, you're still going?!

wow.

how many PR weeks have you hit bro?

Many more weeks of injury free training and PR wishes to ya... that's pretty damn sweet, keep doin' what your doin'.

Thanks slaughter, yea, I'm still pushing them. 9 weeks into PR's now, hopefully 9 more! Thanks for the support.

 

[spankymach1]

good lifts. how much you weigh right now?

 

[dline]

If you start to get worried about psyching yourself out you might wanna talk to Walking Beast and Kill That Shit!!!

 

[ricanx99]

Here we come day 3..

 

[ZGzaZ]

Week 17 - Day 3 - January 20th -

Squats - 4x5 - 165x5, 200x5, 235x5, 270x5
1x3 - 310x3
1x8 - 235x8
Flats - 4x5 - 135x5, 155x5, 175x5, 195x5
1x3 - 240x3
1x8 - 185x8
Rows - 4x5 - 120x5, 145x5, 170x5, 195x5
1x3 - 225x3
1x8 - 170x8
Barbell Curls - 3x105x8
Tricep Pushdowns - 3x8x230lbs

Flats are now added back in, the shoulder felt fine today on them...took it a little easy doing 240x3 as my top set, so I'll have a month or so to work back closer to PR range, then start chasing ricanx99 and his 280x3+.... Everything else felt good, squats and rows...and I've noticed the carryover from my rows/deads to my curls, as I'm hitting 105x8 now.

Gonna get some good rest in the next 2 days, and bang out day 1 on Tuesday.

 

[ricanx99]

Week 17 - Day 3 - January 20th -

Squats - 4x5 - 165x5, 200x5, 235x5, 270x5
1x3 - 310x3
1x8 - 235x8
Flats - 4x5 - 135x5, 155x5, 175x5, 195x5
1x3 - 240x3
1x8 - 185x8
Rows - 4x5 - 120x5, 145x5, 170x5, 195x5
1x3 - 225x3
1x8 - 170x8
Barbell Curls - 3x105x8
Tricep Pushdowns - 3x8x230lbs

Flats are now added back in, the shoulder felt fine today on them...took it a little easy doing 240x3 as my top set, so I'll have a month or so to work back closer to PR range, then start chasing ricanx99 and his 280x3+.... Everything else felt good, squats and rows...and I've noticed the carryover from my rows/deads to my curls, as I'm hitting 105x8 now.

Gonna get some good rest in the next 2 days, and bang out day 1 on Tuesday.

Yea buddy! Glad that you will be able to get flats back in the mix... 240 was easy for you but good to start slow and build up nice and strong over time. Soon you'll have 260 behind you and catch 300! I know I don't have to say this... but eat tons and you'll be good! And I wish everyone would look at your progress on curls with only doing them ONCE a week for 3 sets tops. Proof that heavy compounds will increase everything else! DO WORK!

 

[ZGzaZ]

Week 18 - Day 1 - Jan 23rd -

Squats - 5x5 – 150x5, 290x5, 230x5, 270x5, 310x5
Flats - 5x5 - 140x5, 165x5, 190x5, 215x5, 240x5
Rows - 5x5 - 125x5, 150x5, 175x5, 200x5, 225x5
Underhand Grip Pulldowns - 3x160x8

Pretty solid workout... re-added flats and they felt fine on the shoulder, so I'm very happy for that. Day 2's deads is going to be a challenge, but we do work, so they'll get done.

 

[al420]

Day 2's deads is going to be a challenge, but we do work, so they'll get done.

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.