Zack's Training Log

[ZNovelli]

Week 7 Day 1 -- 3/10/24

Low Bar Squat: 225x5, 225x5, 225x5, 225x5
DB Shoulder Press: 40x7, 40x7, 40x7, 40x7, 40x7

Accessories: Band Pull Aparts, Lat Pulldown, Curls, Abs

Notes: Deload session. Did squats beltless and sleeveless which felt extremely weird and foreign. Body definitely feels like it needed this rest week.

[ZNovelli]

Week 7 Day 2 -- 3/11/24

Bench Press: 135x5, 135x5, 135x5, 135x5, 135x5
Pendulum Squat: 110x5, 115x7, 115x7, 115x7, 115x7

Accessories: Chest Supported Row, Pullups

Notes: Deload deload deload. Nice to have a few easy sessions to give the body a break.

[ZNovelli]

Week 7 Day 3 -- 3/12/14

Sumo Deadlift: 290x5, 290x5, 290x5, 290x5
Paused Bench: 95x5, 95x5, 95x5, 95x5, 95x5

Accessories: Pullups, Straight Arm Pulldown, FacePulls

Notes: Deload continues. Usually take yesterday off but decided to get that session done and take today off.

[ZNovelli]

Got a bunch of loggin to catch up on. Was just finishing out the deload week, nothing too exciting happening in the gym. Going to try to push it hard and gain a few lbs over the next 6 weeks. LFG.

Week 7 Day 5 -- 3/14/18
Dips: 3x20 Bodyweight
High Bar Squat: 165x5, 165x5, 165x5, 165x5, 165x5

Accessories: Cable Rows, Incline Curls, Facepulls

Week 7 Day 6 -- 3/15/18
DB Bench: 50x5, 50x5, 50x5, 50x5, 50x5
RDL: 195x5, 195x5, 195x5, 195x5, 195x5

Accessories: Arms.

Also went in on 3/16 and did some fluff Back / Bicep work. Week 8 starts today.

[ZNovelli]

Week 8 Day 1 -- 3/18/24

Low Bar Squat: 280x4, 335x1 @8, 280x4, 280x4, 280x9 AMRAP
DB Shoulder Press: 50x6, 50x6, 50x6, 50x6, 50x17 AMRAP

Accessories: Lat Pulldown, Leg Curl, Curls

Notes: Solid session today. Got +1 on the squat AMRAP and +5 on DB Shoulder's. Definitely feeling 340-345 for the squat single next week. We will see.

[ZNovelli]

Week 8 Day 2 -- 3/19/24

Bench Press: 165x4, 195x1 @8, 165x4, 165x4, 165x4, 165x8 AMRAP
Pendulum Squat: 155x6, 155x6, 155x6, 155x6, 155x12 AMRAP

Accessories: Cable Rows, FacePulls

Notes: Lack of sleep caused a decent session at best. Was happy to just hit these AMRAPS. Hoping for a solid 430-435 DL pull today.

[ZNovelli]

Week 8 Day 4 -- 3/21/24

Sumo Deadlift: 365x4, 435x1 @8, 365x4, 365x4, 365x8 AMRAP
Long Pause Bench: 130x6, 130x6, 130x6, 130x6, 130x12 AMRAP

Accessories: Pullups, Pulldowns, Curls

Week 8 Day 5 -- 3/22/24

Subbing OHP for Dips this block.

OHP: 100x4, 100x4, 100x4, 100x4, 100x8 AMRAP
High Bar Squat: 215x6, 215x6, 215x6, 215x6, 215x13 AMRAP

Accessories: Incline Curl, FacePulls

Week 8 Day 6 -- 3/23/24

Subbing Larsen Press for DB Bench this block.

Larsen Press: 120x6, 120x6, 120x6, 120x6, 120x13 AMRAP
RDL (beltless): 255x6, 255x6, 255x6, 255x6, 255x14 AMRAP

Accessories: Leg Extension, Tricep Extension.

[ZNovelli]

Week 9 Day 1 -- 3/25/24

Low Bar Squat: 300x3, 340x1 @8, 300x3, 300x3, 300x6 AMRAP
DB OHP: 55x5, 55x5, 55x5, 55x5, 55x11 AMRAP

Accessories: Pullups, Inverted Row, Hammer Curls

Notes: Great start to week 9 of A2S2 today. Going to up the calories and push it pretty hard over the next 6-8 weeks going into the final block.

[DCR]

@ZNovelli, how’s it coming? Last you posted, you had some momentum.