Trying Harder in College

[zhangmaster12]

Home for the holiday!!

With nothing to do, and immense amounts of food at my disposal, im going to lift like nuts and eat like crazy for these 4 weeks.

I want to work on my off-the-floor power for deadlifts.

At high-school gym, which uses lb plates.
Today:
ME squat
225*5 (102kg)
245*3 (111kg)
255*2 (115.6kg)
265*1 (120.2kg)
275*1 (125kg)

Speed Box squat:
ten sets of 225*2 (102 kg)

Zercher Deadlift Speed singles
185*1 (84kg)
185*1
185*1
185*1
195*1 (88.4kg)
195*1

Speed Snatch Grip Deadlifts
205*3 (93kg)
215*3 (97.5kg)
225*3 (102kg)

Overhead Jerks
135*3 (61kg)
155*3 (70kg)
165*2 (75kg)
175*1 (79.4kg)

DB Overhead Jerks
70*3 (31.7kg)
70*3
70*3

Pullups:
4 sets of 6 with about 20 lbs (put chain around neck)

 

[zhangmaster12]

ME Deadlift:
135*5 61kg
185*3 84kg
235*3 106.5kg
285*1 129kg
335*1 152kg
355*1 161kg

Deadlift: decided to roll it and rip it. surprisingly, it felt pretty good!

Speed Box Front Squat
165*2 75kg
165*2
175*2 79.5kg
175*2
175*2
175*2
175*2
175*2

Bench: my shoulders were still sore as fuck from monday, so i went light
3sets of 3 at 135lb/61kg

Good Morning
135*3 61kg
155*3 70kg
165*3 75kg
170*3 77kg
170*3 77kg

Overall very solid workout.

Might do some curls later.

 

[zhangmaster12]

Curls:
80*5
80*5
85*5
85*5
85*5

Shrugs
275*10
275*10
275*10
300*10
300*10

Light PP
95*5
105*3
105*3
105*3

 

[zhangmaster12]

Agile 8 + band pull-aparts

Floor Press:
135*3 61kg
145*2 66kg
155*1 70kg
165*1 75kg
175*fail 79.5kg

Speed Squat (at home, no box)
225*2 102kg
225*2
225*2
225*2
225*2
235*2 107kg
235*2
235*2

Bent Over Rows:
135*5 61kg
165*5 75kg
165*5 75kg
165*5 75kg
175*5 79.5kg

Edit: i wanted to do more tricep work so:
pin press:
135*20
3min
135*10

 

[zhangmaster12]

GRRRRRRRREAT!!! (in Tony the Tiger voice) day today!

In the morning, I got my car stuck in snow, and had to get it towed. -100 dollars. Now im broke.

BUT

Max Effort Squat:
Warmup (all done as fast as possible)
bar x 10000000 20kg
95 x 5 43kg
135 x 5 61kg
185 x 3 84kg
225 x 3 102kg

Work sets:
245 x 1 111kg
260 x 1 118kg
270 x 1 123kg
280 x 1 (+ 5 PR. SMOKED IT) 127kg
300 x1 136kg !!!!WTFBQ!!!! (+20PR) Hell yea, and I freakin smoked it! 315 next week or week after that.

My rage at the fucking snow and tow company fueled that pr. Bad day turned good!

Deficit Speed Deadlift from 2 plates
8 sets of 2 reps with 255lb 116kg

Speed Bench (max effort was absolutely not happening)
135*3 61kg
135*3 61kg
145*3 67kg
These all flew

DB key press
3 sets of 5 with 55lb dbs 25kg
Solid

Weighted Pullups: now these dropped since last year, but I havent really trained them in almost 8 months
35lb x 5 16kg
Superset with pull downs on lvl 12 (dunno weight, its heavier than college machine set on 160lbs)

Did that 3 times


Notes: been eating like an insane starved siberian tiger. 1000cal shake before bed every night, 3 meals (not including post workout protien shake) every day with about 1lb chicken/beef/fish each. And been eating a lot of carbs and milk a lot as well.

 

[zhangmaster12]

I decided to do shoulders today because tomorrow is max effort deadlift day, and i would be too tired to do shoulders.
Db push press
55 x 5 x 2
60 x 3
70 x 3
75 x 3
80 x 3

DB raise complex, 10 reps per exercise, supersetted with 15lb dumbbells
front raise, 45 degree raise, lateral raise

Rear dts on cable machine with 10 lbs
set of 10, 10, 20, 12

Shrugs
ten reps per set
225,315,315,365

Posted this from my new kindle, i absolutely love this thing!

 

[zhangmaster12]

ME deadlifts
315 x 1
345 x 1 (mislead, one 10 on one side, 2 tens on the other)
355 x 1
365 x Fail

Deficit Deadlift Off 2 plates
275 x 2
275 x 2
275 x 4
275 x 5 (hard)
275 x 9 + fail on 10 (death)

Leg Press
2plates x 8
3plates x 8
4plates x 8
4plates + 25lb x 8
5plates x 8

Turkish Get-Ups with 30lb dumbbell, 5 reps per side = 1 set. 3 sets.

 

[zhangmaster12]

DE box squat:
225x2 102kg
225x2
225x2
225x2
235x2 107kg
235x2
235x1 (lost focus, fucking mirror)
235x2

ME Bench:
Bar x blah
95x5 43kg
95x5
135x3 61kg
145x1 66kg
155x1 70kh
165x1 (target weight, 5lb PR) 75kg
170xF 77kg
145x5 66kg
135x6 61kg

Close Grip Bench:
4 sets of 5 with 135lb 61kg

Hamstring Curls on Machine:
130x5
130x6
150x7

Bent Press (per side):
35x5
40x5
45x5

Saxon Side Bends (per side):
10x5
10x5
10x5

Cable Ab Curls:
Stack x 15
Stack + 2 weight things x 15
Stack + 2 weight things x 17 (20, but a couple reps were shitty)

 

[zhangmaster12]

ME Squat:
265x1
285x1
305x1 (5lb PR)
315xFail
315x1 FUUUAAARRRRKKK YYEESSSS! Grinder, 2light depth, but i got it.

Deficit Deadlift (45lb bumper)
225x2
225x2
295x2
295x2
Band Deadlift from Deficit (45lb bumper)
295x2 thinner band
295x2 thinner band
295xF thicker, wider band
295x1 thinner band
295x1 thicker wider band, hitched

I have no idea which bands they are. The smaller one is like a monster mini, and thicker one is 1" wide and a good amount resistance.

Hamstring Curls
130x5
130x3
130x3

I am now not weak. Hooray!

MUST SQUAT MOOORE, EEAAAT MOOORE!

 

[zhangmaster12]

DE Bench
Band Bench: band underneath the bench and looped around pins of barbell. Lotta weight at the top, probably around 50lbs
(Bar weight)
95x2
95x2
115x2
115x2
125x2
125x2
130x2
135x1
135x1
115x4

Lotta emphasis on triceps. Right tricep hurt a bit, so i decided not to do tricep assistance

BORS 5x5 w/185

Pullups:
1chain x6
25lbx6
1chainx6
25x4
1chainx7

Curls
35x5
35x5
35x5
35x5
35x5

 

[zhangmaster12]

Deadlift w/ 40 lb chains. Chains completely off ground at top
Bar Weight
315x1
330x1
355x1
315x5

Lockout with 355 should be 395 at top. Felt a lot lighter than the 295+stronger band.

Rack Pull From Knee Singles
405 for five singles

Speed squat:
225x3
225x3
225x3
Didnt want to do 2 more sets, so
225x6

Ab Curl
Stackx10
stack + extra weights + magnets weights x10
^x15
^x10


Current Numbers:
Squat: 315
Bench: 165
Deadlift: 355

 

[zhangmaster12]

No gym today, snow. Benched at a friends basement.

ME Bench:
155x1
170x1 (5lb PR)
175x1 (10lbPR)

2 Board Press:
175x3
175x3
175x5
175x3

 

[zhangmaster12]

Banded Bench:
Bar Weight
95*2
95*2
115*2
115*2
125*2
135*1
125*2
135*1
125*2

OHP:
95*5
115*5 *4

Cable Row:
145*8
160*8
175*8
175*8
175*7
175*8
175*8
175*5

DB Curls:
8 sets of 35 for 5 reps per hand

 

[zhangmaster12]

taking off today.

 

[zhangmaster12]

Great Workout:
ME Bench:
135x3
135x3
155x1
175x1
185x1
135x8
135x8 Close Grip
135x5
135x5 Close Grip
135x5
135x4

OHP:
115x3
115x3
115x3

DB Get-It-Overhead:
80x3
80x3
85x3
90x1

Seated Row:
160x8
175x8x 7 sets
175x15
Seeing Fucking Stars

Pullups:
Chain x6
^x5
^x4

Concentration Curls:
25x5
30x5
30x5
30x8
30x8
Teh MAXPUMPZORZ

Skull crushers later tonight, too fucking beat.

Quick note on things, Is it just me, or was this forum so much better when it was just SnP. Back then people didnt ask questions about just trying to be "fit" it was all about lifting the most weight. Oh well.

 

[zhangmaster12]

Yesterday:
DL, light
308x2
319x2
330x7

Back Extension Machine:
90x?
170x10
170x10

Machine Rows: (different machine from last week, Im back at college)
140*6
160*6
160*6

Leg Press:
3 Sets 5 with 4 plates per side

Today:
Bench:
150 x3x3

Decline Bench:
150x3
155x3
160x3

Floor Press for Speed:
145x2x3

Key Press for Speed:
50x5 55x5 55x5

SOHP:
95x5 115x3 115x3 115x5
Got cut off by some little girl telling I wasnt allowed to do these. Grrr

Hammer Strength Row Machine: Per Arm
3Plates x5,x8,x8,x5,x5

Hammer Strength Concentration Curl: Weight Per Arm
30x10
40x8
40x8
45x8
50x8


Currently, Im trying to add on some mass.

 

[zhangmaster12]

Bigorexia, I has it.

Bench: 145x3 160x1 175x1 180xF Started lifting late at night, was a bit tired.
135x5 135x3CloseGrip 135x4 135x3CloseGrip 135x4 135x4 135x3CloseGrip

OHP: 95x5 115x5x4

Pullups: BWx5 25x5 35x5x4

Hammer Strength Pulldown: 2plates+25x8x2 3platesx5x2

Close Grip Pushups: 5 Sets of 10 thrown in throught workout

BB Curl: 70x5 75x5x5

Hammer Strength Concentration Curl:
45x5 30x10 35x7 Didn't really like these, couldn't feel the "contraction"

Seated DB Curls:
25x5 25x10 Ahh, Much better.

Im really interested in Arnold's so called "mind-muscle connection." It makes sense, trying to focus on recruiting your muscle fibers. For example, I curl as fast as I can, and really contract at the top (end) of the range of motion.

In fact, I find that its pretty similar to Westside's dynamic method, in which you try to move sub-max weights with as much force as possible, therefore; trying to recruit as much muscle fibers as possible.

Of course, I could be a blubbering idiot, and be completely wrong. But whatever, its working, because I am gaining size, and its fun to do some bb/repetition effort training after the big lifts.

Also, eating like a mad-man.

 

[zhangmaster12]

Yesterday:
Squatting didnt feel so hot. Meh.
Squats
255x3x3

Box Squats:
225x3 235x3x2

Ad/Adduction:
90x5 110x8 110x8

Abs circuit

Snatch and Overhead squat:
A bunch of these with 95lbs

Rdls: 231x3x3

Today: Did some Oly lifting
Snatch:
65x3x2 95x3x2 106x2 117x1 127x fail x2
I can pull 127lb fine. In fact, Im rather confident I can power snatch the weight, but I want to get the overhead squat down.

Clean and Jerk:
135x2x2
155x2
162x1
170x1
177x1
181xF: Could not recover out of hole. Gotta front squat more.
135x2 Cooldown, and a bit more form work

Front squat: I dont know what my max is, so I decided to test it out today
135x3
165x2
176x2
181.5x2
192.5x1
198x1
203.5x1 Felt solid. Feelsgoodman

Cable Chops (core work)
57.5lb x8x3

Man, Oly lifting is so FUN!

 

[JauntyAngle]

Man, you're putting in some big workouts. And not neglecting the Gunzors, too. Good stuff.

 

[zhangmaster12]

Man, you're putting in some big workouts. And not neglecting the Gunzors, too. Good stuff.

Thanks!

I love lifting heavy objects! And it comes with the benefit of being able to eat basically whatever I want