ZisDeadBaby personal log.

[ZisDeadBaby]

Squat

240 x 5
270 x 3
305 x 1
320 x 1 (this was really hard today after the heavy 305 and 270 set)

Hypers

BW x 20
BW+60 x 10
BW+60 x 10
BW+60 x 10
BW+60 x 12

Leg Press.

 

[ZisDeadBaby]

edit to bottom

 

[ZisDeadBaby]

Bench

165 x 5
175 x 5
185 x 5+2

DB Incline

50 x 10
70 x 10
75 x 10

Seated row.

Developed some really bad pain in my inner elbow today so I didn't push my sets.

 

[ZisDeadBaby]

Deadliftzzzz

230 x 5
250 x 5
265 x 5
315 x 1
345 x 1
370 x 1

GHR

BW x 5 x 15

Leg Press, abs.

 

[ZisDeadBaby]

OHP

135 x 5
145 x 5
155 x 5

Chinups

BW x 5 x 13

Light close grip, seated DB press.

 

[ZisDeadBaby]

Squat

240 x 3
260 x 3
275 x 3
295 x 1
330 x 1 (all time PR)
280 x 1

Hypers

BW x 20
BW+70 x 4 x 10

Leg press, abs.

 

[toonie]

Nice squats! Has your belt come in yet?

And how's summer school?? haha

 

[ZisDeadBaby]

Nice squats! Has your belt come in yet?

And how's summer school?? haha

Thanks! Belt is in; it's great.

Summer school absolutely sucks. Enough said lol

 

[ZisDeadBaby]

Bench

Shitty day. I overestimated my 1rm on the bench but I tried super hard for it which TOTALLY burned me out for the rest of the day... sucked.

Bench

165 x 5
185 x 3
210 x 1
230 x fail
220 x fail
215 x fail
95 x 10
95 x 10

The 220 was probably even attainable had it not been for the fact that I pushed myself so hard and actually really hurt my shoulder too. I'm an idiot.

DB Incline

70 x 10

DB Flat

70 x 10
75 x 6

DB Row

125 x 3 x 10
80 x 15
80 x 20

80's had no arm support

I'm also going to do a little tweaking to my bench and OHP days to try to get some bench frequency. I'll be doing BBB OHP's on my bench day with rows, and i'll be doing BBB bench with my press and chinups The rest of my assistance will keep following the 5/3/1 version of the periodization bible.

Also my waves have kinda gotten everywhere so I'm going to reset tomorrow on deadlifts starting with my 3/3/3.

Bench: 220
OHP: 180
Squat: 310
Deadlift: 315

 

[ZisDeadBaby]

Deadlift

240 x 3
265 x 3
285 x 3
315 x 1
345 x 1
380 x 1

GHR

BW x 20
BW x 20
BW+10 x 10
BW+10 x 10
BW+10 x 15

Front Squat

135 x 5
145 x 5
155 x 5
185 x 5

Back Squat

135 x 27

 

[ZisDeadBaby]

OHP

145 x 3
155 x 3
160 x 3+1

Chinups

BW x 15
BW x 12
BW x 11
BW x 11
BW x 15

Bench

115 x 5 x 10

 

[ZisDeadBaby]

Squat

250 x 3
265 x 3
280 x 3
295 x 1
315 x 1

Hyper

BW+60 x 4 x 15
BW x 20

Pressed for time, home.

 

[ZisDeadBaby]

Bench

175 x 3
185 x 3
200 x 3
195 x 1
195 x 1
195 x 1

OHP

80 x 5 x 10

Kroc Row

80 x 2 x 10
125 x 20

 

[ZisDeadBaby]

Deadlift

235 x 5
250 x 5
275 x 5

GHR

BW x 15
BW+ purple res band x 10
BW+ purple res band x 10
BW+ purple res band x 10
BW+ purple res band x 12

leg press

 

[ZisDeadBaby]

OHP

135 x 5
145 x 5
155 x 5

Chinups

BW x 15
BW x 12
BW x 11
BW x 13
BW x 15

Bench

115 x 4 x 10
145 x 1 x 10

 

[ZisDeadBaby]

Squat

230 x 5
250 x 5
265 x 5

Hypers

BW+70 x 4 x 11
BW+70 x 15

leg press.

 

[ZisDeadBaby]

Bench

165 x 5
175 x 5
185 x 5+4

OHP

90 x 10
90 x 10
80 x 10
80 x 10
80 x 10

Kroc Row

80 x 10
85 x 10
125 x 22

 

[ZisDeadBaby]

Deadlift

235 x 5
270 x 3
295 x 1
325 x 1
355 x 1
405 x 1

GHR

BW x 15
BW+purple resistance x 4 x 12

quad work.

 

[ZisDeadBaby]

OHP

135 x 5
155 x 3
170 x 1
160 x 1
135 x 1

Bench

115 x 10
120 x 3 x 10
155 x 10

Chinups

BW x 17
BW+10 x 12
BW+10 x 12
BW+25 x 12
BW x 14

3 warmup sets of 10x3 pullups wide grip before the OHP

5x10 tris.

 

[toonie]

Sick overhead work! How much you weigh now?

And are midterms coming up?