Zak's Log - Playing With Weights

[Zak]

Thanks for reading. I haven't posted on the site, but have enjoyed reading it over the past few months. Definitely the most edifying strength-related discussions I've seen online. And while I have some doubt as to my ability to offer much of value in the forums, I've decided to park my training log here to keep my records and thoughts in one place, and maybe get some input, particularly as I have some new training ideas I'm starting to play around with.

I'm 38 and a dad to two young kids. I work from home and train in my garage, usually in the middle of the day. I've been lifting for many years and love to train. Since a r/c tear a little over a year ago which has been slow to recover, I've come to really appreciate just being able to get out there and train, irrespective of results or optimality or anything. That said, I have competed in many power meets and plan to continue, although the most recent one was 2017 USAPL raw nationals, shortly before the birth of our second, so this has been a bit of an extended break.

Lifetime bests are 500 sq, 365 bp, 580 dl, all at around 205. In the wake of the recent shoulder issue, I made some adjustments, most notably doing all squatting with a high bar position. My strength in that movement has come along better than I anticipated, and I think I am edging pretty close to my previous best strength levels in the squat and pull. Benching and pressing have been tough and beset by a few setbacks, so I am not very close to that 365 right now. Obviously staying hopeful here; I think the key is going to be putting long injury-free runs of training together.

Here's today's work:

7/15/19

SQssb
70/10,10,5
160/5
210/5
250/5
280/5
300/5
320/5
335/5@8.5

BP
45/10
135/5
185/3
225/3
240/3
250/3
260/3@9

Not much to say about the programming until I use it for awhile and get a handle on things. Solid squatting today, rotating the SSB back in after a few months with no variation.

[Wilhelm]

Thanks very much for adding your log, @Zak

Really nice acheivements, and experience.
Good to have you here.

[ChrisMcCarthy1979]

Welcome aboard!

[BenM]

Welcome, Zak!

[Zak]

Appreciate the welcome.

Today's work:

7/16/19

BW: 204

DL
135/10
225/5
315/3
365/3
405/3
435/3
455/3@8.5

MP w/ fatbar
30/10
80/5
120/5
135/5
145/5
150/5@9.5

Rack Pullup
B/16+4+2 (22 rest paused)


The tugs shit out a little lighter than I expected, but it's been a few weeks of heavier pulling and some fatigue showed today.

[alek]

Welcome!! Sounds like we’re in similar life circumstances—kids, work—but you got quite a few pounds on me with the lifts. Good luck!!

[Zak]

Welcome!! Sounds like we’re in similar life circumstances—kids, work—but you got quite a few pounds on me with the lifts. Good luck!!

Thank you brother. A strong, yoked dad is a good thing to be.

Today's work:

7/18/19

BW: 204

SQ
45/10,10,5
135/5
185/3
225/3
275/3
315/3
345/3
375/3
390/3
400/3@9.5

BP w/ feet up
45/10
135/5
185/5
205/5
215/5
220/5
225/5@9

Clock-puncher type day here. Legs a little beat up. Pushing 100 degrees in the garage.

[Zak]

7/19/19

Snatch-grip DL
135/10
225/4
315/4
365/4
395/4
425/4
445/4
460/4@9

Fatman Row w/ 1ct. hold
B/10+3+2 (15r/p)

Pullapart
25, 20


Felt like I had no-hit stuff today, painting the corners, late life on the fastball.

[Zak]

7/21/19

SQssb
70/5,5,5
160/4
210/4
250/4
300/4
340/4
350/4@8.5

BP
45/10
135/4
185/3
225/2
245/2
265/2
270/2
275/2@9

Heat was unpleasant but I did not die.

[Zak]

7/22/19

DL
135/10
225/5
315/3
405/2
455/2
465/2
470/2@9

Rack Pullup
B/21, 5, 2 (28 r/p)

I think sticking deads the day after SSB is really kneecapping them, may reconsider the order of lifts.

[Zak]

7/23/19

SQ
45/10,10,5
135/5
185/3
225/2
275/2
315/1
355/1
385/1
405/2@9.5

BPf/e
135/5
185/3
205/2
225/1
235/4
240/4@9.5
225/6@9.5

Trained for the 3rd day in a row d/t some scheduling complications on the horizon. Squat obviously took a hit after heavy SSB work 2 days ago and tugs yesterday. F/e benches feeling good.

[Zak]

7/25/19

SQ
45/many sets of 5

DB C/S Row w/ hold
35/3x15

Unilateral KB Press
35/4x8

FB Curl
30/2x20


Squeezed in a recovery-type day here to get everything feeling good. Ramp back up Sunday or Monday.

[Zak]

7/29/19

BW: 202.5

SQ320
45/10,10,5
135/5
185/3
225/2
275/2
295/5
315/5@8.5

BP
45/10
135/5
185/3
205/2
225/1
245/5
250/5@9.5

F/M Row
B/17,5,2 (24r/p)

[Zak]

7/31/19

DL
135/5
225/3
315/3
365/2
405/1
445/5@9.5

BP330
45/8
135/5
185/3
205/5@8.5
210/5@9

Rack P/U
B/19,2,2 (23r/p)

Lateral
20/20
20/20

[Zak]

8/2/19

BW: 202

SQ
45/5x5
135/5
185/2x3
235/3
275/2
305/2
335/1
365/2x1
395/1
335/1
365/1
395/1
410/1

Lots of squat singles today. Legs still very stiff and beat up. 410x1 was probably a 9.5. Looking for quality work here without digging a bigger hole.

[Zak]

8/4/19

BP
45/10
135/5
175/3
215/3
235/1
255/5
265/1
275/1
285/1
225/5 (f/e)
225/5 (f/e)

FMRow
B/18,3,2 (23)

[Zak]

8/5/19

Breathing Paused Squat (10 breaths in hole)
45/3,3,3
135/1
185/1
225/1
255/1
275/1

Deadlift
225/3
315/1
375/1
415/1
455/3@7.5
475/1,1
365/3 (2ct pause off floor)
365/3 (2ct pause off floor)

[Zak]

8/6/19

Press
45/10
95/5
115/3
135/1
150/1
165/3@10
135/5
135/5

N/G Pullup (5-minute block)
B/6,6,6,6 (24)

BPA
2x20


First pullups of any kind (excluding rack chins/pullups) in well over a year. Shoulders feeling better after than before. Press strength is at an absolute nadir but there is fertile ground to work here, shoulder health and pressing strength have always tracked for me.

[Zak]

8/7/19

SQ
45/10,10,5
135/5
185/3
235/2
275/1
305/1
335/1
365/1
395/3@8.5
410/2x1

Bulgarian SQ
B/2x25

Keeping the squat volume real low until the soreness/stiffness in my legs lets up a little bit. Trend is up here.

[Zak]

8/8/19

BW: 202

BP
45/10,10
135/5
185/3
215/1
235/1
255/1
265/4@9.5
285/1
295/2x1
235/3 (feet up)
235/3 (feet up)

Fatman Row (90s. rest)
B/15
B/15
B/9