zeel's \m/etal log

zeel

Yellow Belt
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Oh hi! Might as well start a log since I broke the lurking ice by posting in the sherdog's strongest thread.

Name: Rich
Age: 25
Height: 5'7
Current weight: 165... 7/21/2010

Best PR's

squat - 391
bench - 270
deadlift - 462

Meet PR's

squat - 391
bench - 270
deadlift - 462


Goals for 2010:

compete in my first pl meet! check!

short term-

deadlift- 465
squat- 350
bench- 250

long term-

deadlift- 500
squat- 405
bench- 315

My routine is all sorts of whacky. Check out the last page to see what I'm currently doing.

YouTube - nycffzeel's Channel <--youtube channel
 
Last edited:
Took a week and a half off after I dl'd 415. So I started back up this past wednesday with

9/23/09 - day 2

deadlifts- 135x5, 225x5, 315x1, 375x1, 380x1, 385x1

weighted pullups (using dipbelt)- 45x10, 45x8, 45x6

bor- 135x5, 155x5, 205x5

light squats- 135x10, 205x5x3
 
Nice! How long you been lifting?

I was like 5'7 120 when I was 18 and a freshman in college. I lifted improperly (never doing deadlifts or squats) till I was 22. So I'd say about 2 years of serious lifting. This site made me see the light and I've gotten wayy wayy stronger since those days lol.
 
You're bent over row is really impressive. You're somewhat close to my size, I'd love to see similar numbers.
 
good stuff zeel, you have made some huge improvements. Good job starting a log.
 
9/28/09 - day 1

Bench - 45x10, 135x5, 185x5, 230x2 (stalled on lockout for 3rd), 230x2 (stalled on lockout for 3rd), 230x2 (see previous)

Squats - 45x10, 135x5, 185x5, 225x3, 245x3, 265x3

Strict Press - 45x3, 125x3x3

Weighted Dips - bwx5, 45x5, 90x5, 100x3, 100x3

Yeah the week and a half off has made me lose that 3rd rep I was getting before on bench. No sweat, I'll get it next week. Squats did not feel that great either. One of those days...
 
10/1/09 - day 2

Deadlifts - 135x5, 225x5, 315x1, 385x1x2

Weighted Pullups - BW x3, 45x3, 70x3, 80x3, 90x2.5

Bor - 135x5, 185x5, 205x3x3

Pause (light) Squats - 135x5, 225x8...Felt really good so decided to try them a bit heavier...I should be ok with recovery since I won't lift all weekend and I'll workout on tuesday next week. I should be able to go full speed on my heavy squats next week since I took this week a bit conservative just to get back into things.

Everything felt awesome today. Treated myself to some chipotle right after lol. It's a wonder what doing heavy squats earlier in the week does for the next workout. I want to build up to being able to do 3 singles with 405 before I attempt another deadlift max.

I'm going to The Faceless, Between the Buried and Me, and In Flames concert on monday night. Hope everyone has a good weekend \m/

 
belated welcome to the logs
 
Although I don't get as much food like I could in a burito, I fucking love the crispy tacos from chipotle.
 
Those are definitely a good snack lol.

I get a burrito with rice, extra chicken, mild, tomatoes, sour cream, cheese, and lettuce.
 
10/07/09

Bench - 45x5, 135x5, 185x5, 205x3, 230x3, 230x2, 230x2

Squats - 45x5, 135x5, 205x5, 225x5, 265x3x3

Strict Press - 45x3, 130x3, 130x2, 130x2

Dips - bwx5, 45x5, 90x5, 90x5, 105x5


Note to self: Do not go to a concert the night before heavy squat day. Back and legs were a bit sore from standing for about 4hrs, so I didn't go as heavy as I had wanted. On a bright note I got the full 3 reps of 230 on bench on my first set. Had trouble at lockout for the 2nd and 3rd set.

I need to get a video of my squat. I feel like having a somewhat decent deadlift shouldn't be accompanied by such a weak squat. I was able to do 285x3x3 the week prior to my 415 pr deadlift. But since taking the break, working my way back up has proven a bit more difficult than I thought it'd be. Perhaps I should go much lighter for my light squats to help aid recovery. I also should sleep and eat more.
 
10/9/09

Deadlifts - 135x5, 225x5, 315x1, 365x1, 390x1

Weighted Pullups - BW x3, 45x3, 70x3, 80x3, 90x2.5

Tbar Rows - 45x5, 90x5, 115x5

Pause Squats - 135x10x3

Weighted Chinups - bwx5, 45x10

Weighted Incline sit ups - bwx5, 45x10x2

Spent a lot of time in the gym so I decided to do a bit extra and then went out and watched paranormal activity. It was ok lol.
 
10/12/09

Squats - bwx10, 135x10, 225x5, 270x3x3

Weighted back extensions - bwx10, 25x10, 45x10 (holding plate to chest)

Weighted incline situps - bwx10, 45x10x2



I decided to split up my workout this week because I have a business trip wed-fri. I'm putting squats today, bench tomorrow, and deadlifts saturday.

I read one of chia's posts about squats and decided to think about those cues he mentioned during my warm ups and they felt really really natural. The squats today felt great. I hit that groove where it was just easy. Back was nice and arched and everything felt tight.

I feel like this was my best squatting day in about 2 months. I hope to set a new PR in early november.

Decided to throw in some extra assistance work since I had more time.

 
10/13/09

Bench - 45x5, 135x5, 185x5, 205x3, 230x3, 250x0

Strict Press - 45x3, 130x3x2, 135x3 (set pr)

Close Grip Bench - 45x5, 135x5, 155x5, 175x5, 185x5, 205x5 (set pr)

Thought I was feeling good on bench so wanted to give 250 a shot. Got it off my chest ok but had trouble at the midpoint. I'm pretty sure I would've got it if I only did a single with 230. I'll try it again next week perhaps. I was kind of annoyed at my 250 attempt so I decided I was gonna go hard on my strict press and close grip bench and ended up setting 2 pr's.

Weighed in at 158 today cause I ate a lot yesterday after squats and drank a shit ton of water at work all day. It seems my weight can drift between 155-160 pretty easily on a daily basis depending on what I eat/drink. I guess that would only make sense though. I'm contemplating doing my first powerlifting event next spring. I'd like to compete within the 165 weight class.
 
10/17/09

Deadlifts - 135x5, 225x5, 315x1, 395x1, 395x1 (belt)

Weighted Pullups - bwx5, bw+45x3, bw+70x3, bw+80x3, bw+90x2.5

Bent over rows - 135x5, 185x5, 210x3x3

Weighted back extensions - bw+45x10x3

Weighted incline situps - bwx10, bw+45x10x3


Tried out my belt for the first time on deadlifts. I found a nice spot and the second 395 felt really easy and quick. I'm excited about my next time I test my max.

I feel like I may try to go heavier on my pullups and just work on getting bw+90 for a 2x3 next time. I upped the weight on the bent over rows too and it was pretty brutal. I was going to do weighted chinups but my grip was fried and just decided to throw in some core stuff. I'll probably do chinups on monday or tuesday with my bench day.

I liked having a day dedicated for just heavy squats. I might start doing this more often.
 
10/19/09

Bench - 135x5, 185x3, 205x3, 230x3, 230x3, 230x2

Strict Overhead Press - 135x2x3 (pr)

Weighted Dips - bwx5, bw+45x5, bw+90x5, bw+100x5

Back was still sore from Saturdays workout but turned out pretty decent. Almost at a full 230 for 3x3. I'll most likely deload next week and then try to hit a pr the week after. Excited to do squats tomorrow.
 
10/20/09


Squats - bwx10, 135x10, 225x5, 275x3, 280x3, 285x3

Weighted Chinups - bw+45x3, bw+90x2x4

Weighted back extensions - bwx10, 25x10, 45x10 (holding plate to chest)

Weighted incline situps - bwx10, 45x10x2

Decided to ramp up on squats and felt great. I didn't use my belt for any of them.
 
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