Zak's Log - Playing With Weights

[Zak]

9/25

BP 245/5x4
IDBP 75/4x8
TBar 155/4x8

9/27

SQ 335/5x4
SLDL 335/4x5

[Zak]

9/29

BP 280/3x2
MP 150/5x4
SSPU B/13,4,4,3

9/30

SQ 395/2x2
DL 470/2, 420/5
GHR B/11,4,4,3,2

[Zak]

10/2

BP 260/5x3
IDBP 75/4x10
TBar 155/3x10, 1x12

10/4

SQ 355/5x3
SLDL 355/3x5

[Zak]

10/6

BP 300/5x1
MP 160/5x3
SSPU B/14,5,3

10/7

SQ 420/3x1
DL 495/1, 445/4
GHR B/13,5,4

[Zak]

10/9

BP 240/5x5
IDBP 80/10,3,2 (15r/p)
TBar 170/10, 135/15

10/10

SQ 325/5x5
SLDL 325/3x8

[Zak]

10/13
BW: 202.5

BP 275/2x3
MP 145/5x5
SSPU B/15,4,3 (22)

10/14

SQ 385/2x3
DL 450/3, 405/5
GHR 14,6,4 (24)

[Zak]

10/16

BP 255/5x4
IDBP 80/12,4,2 (18)
TBar 180/10, 135/16

10/17

SQ 345/5x4
SLDL 345/3x6

[Zak]

10/20

BP 290/3x2
MP 155/5x4
SSPU B/16,4,3 (23)

10/21

SQ 405/2x2
DL 475/2, 425/5
GHR B/15,7,5 (27)

[Zak]

10/23

BP 270/5x3
IDBP 80/13,4,3 (20)
TBar 185/10, 140/15

10/24

SQ 365/5x3
SLDL 365/3x5

[Zak]

10/27

BP 310/5x1
MP 165/5x3
SSPU B/16,4,4 (24)

10/28

SQ 430/3x1
DL 500/1, 455/3
GHR B/16,7,5 (28)

Update: Bench is cruising along, holding nice long pauses on each rep, feeling great. Squats and tugs are starting to beat me down, so going to take a deload week. Bodybuilding type work up top, low volume/recovery focus down below.

[Zak]

Deload Part the First

10/30

MP 170/3
BP 235/3x5
FP 2x20

10/31

SQgcb 210/5x5
BXt 25/2x15

Broke out the Giant Cambered Bar for squats, that is one goddamned awkward piece of equipment. Taking it real easy-like this week before getting back on the horse with some minor tweaks to the three-week cycle.

[Zak]

Deload pt2

11/3

BP 275/3
MPfb 140/3x5
SSPU B/3x8

11/4

SQ 375/3
DL 365/2x5

[Zak]

Wk.1

BW: 203.5

11/6

MP 175/2x3
BP 235/5x5
SSPU B/12,5,3 (20)

11/8

DL 460/3, 410/5
SQ 320/5x5
BXt 35/2x12

11/10

BP 280/2x3
MP 142.5/5x5
TBar 145/4x8

11/12

SQ 395/2x3
DL 365/4x5
GHR B/10,8


Moving to a nine-day week here for awhile for a little flexibility and to give the heavy lifts some room to breathe. Bench feels good, squat pretty good, pulls are lagging a little bit here, 460/3 was the hardest set of the week and should not be very hard. Altogether feeling good about the plan.

[JohnHelton]

Is your notation = weight / rep x set or weight / set x rep?

[Zak]

Is your notation = weight / rep x set or weight / set x rep?

Weight / set x rep

[Zak]

Wk.2

BW: 203.5

11/14

MP 185/3x2
BP 240/5x5
SSPU B/13,4,3 (20)

11/17

DL 480/2, 430/4
SQ 325/5x5

11/19

BP 295/3x2
MP 147.5/5x5
FMRow B/12,12,13

11/21

SQ 415/3x2
DL 370/4x5
GHR B/10,12


Good week, gathering steam. Joints feeling relatively fresh.

[Zak]

Wk.3

BW: 203

11/24

MP 195/5x1
BP 245/5x5
SSPU B/14/4,4 (22)

11/26

DL 505/1, 455/3
SQ 330/5x5

11/28

BP 315/5x1
MP 150/5x5
FMRow B/20,7,6 (33)

12/1

SQ 440/3x1
DL 375/4x5
GHR B/6,3,2 (11)


N.B.
-Changed leverage for GHR.
-Everything still on track. Heavy days not easy, but not at limit. Deadlifts still feel tougher than they should.
-Weight has been steady for a couple months now, will add some calories here for 3-5 lb. gain over next 2-3 months.

[Zak]

Wk.4

BW: 204

12/3

MP 180/2x3
BP 240/5x5
SSPU B/15,4,4 (23)

12/5

DL 465/2x3
SQ 325/5x5

12/8

BP 285/2x3
MP 147.5/5x5
DB CSRow 50/3x12

12/10

SQ 405/2x3
DL 370/4x5
GHR B/7,4,3 (14)

N.B.
-Went to a talon grip on squats, of which my initial impression is positive, shoulders feel fresh, elbows more under the bar.
-Body feels awfully good with the 9-day week. Only thing tweaked right now is the groin, and very minor at that.

[Zak]

Wk.5

BW: 204

12/12

MP 190/2x2
BP 245/5x5
SSPU B/14,4,4 (22)

12/15

DL 485/2, 445/4
SQ 330/5x5

12/17
BP 300/3x2
MP 150/5x5
DBCSRow 50/3x12

12/19

SQ 425/3x2
DL 375/4x5
GHR B/5, 7


N.B.
-Talon grip continues to feel like a winner.
-Orthopedically feeling real good overall, groin still something to keep an eye on.
-GHR did a drop set with harder leverage/easier leverage...whatever.
-Garage was awfully cold today.
-Squat feels really dialed in technically. Cooking with gas.

[Zak]

Wk.6

BW: 203

12/22

MP 200/4x1
BP 247.5/5x5
SSPU B/14,4,4 (22)

12/24

DL 510/1, 460/3
SQ 335/5x5

12/26
BP 320/4x1
MP 152.5/5x5
DBCSRow 50/2x15,17

12/29

SQ 450/3x1
DL 380/4x5


N.B.
-Good couple waves, but singles were all tough this week.
-Deload coming and then some changes for the next wave.