zeel's \m/etal log
- Thread starter zeel
- Start date
11/17/2010
Deadlifts
135x5
225x5
315x1
375x1
405x1
worksets
450x1
450x1
450x1
Strict Press
115x5
125x5
135x3
145x3
155x1
Weighted Pullups
bw+45x3
bw+70x3
bw+70x3
bw+70x6
Facepulls
45x15
45x15
45x15
45x15
Deadlifts felt really strong. Good speed on the first two. The third one was slower but not a grinder by any means.
Deadlifts
135x5
225x5
315x1
375x1
405x1
worksets
450x1
450x1
450x1
Strict Press
115x5
125x5
135x3
145x3
155x1
Weighted Pullups
bw+45x3
bw+70x3
bw+70x3
bw+70x6
Facepulls
45x15
45x15
45x15
45x15
Deadlifts felt really strong. Good speed on the first two. The third one was slower but not a grinder by any means.
12/4/2010
I pulled out of the American Open due to not training the past two weeks cause of work. It sucks but its whatever. Back to the swing of things. Gonna give linear progression with 5x5 another run for a bit on squats and bench and see where I end up this time.
Squats
135x5
185x5
225x5
worksets
275x5
275x5
275x5
275x5
275x5
Bench
135x5
155x5
185x5
worksets
205x5
205x5
205x5
205x5
205x5
Decline Situps
bw+25x10
bw+25x10
bw+25x10
I pulled out of the American Open due to not training the past two weeks cause of work. It sucks but its whatever. Back to the swing of things. Gonna give linear progression with 5x5 another run for a bit on squats and bench and see where I end up this time.
Squats
135x5
185x5
225x5
worksets
275x5
275x5
275x5
275x5
275x5
Bench
135x5
155x5
185x5
worksets
205x5
205x5
205x5
205x5
205x5
Decline Situps
bw+25x10
bw+25x10
bw+25x10
12/6/2010
Deadlifts
135x5
225x5
315x1
375x1
405x1
425x1
450x1
Strict Press (super set with the chinups and leg raises cause of time constraints)
115x5
135x5
135x5
Chinups
bwx10
bwx10
bwx10
Hanging Leg Raises
bwx10
bwx10
bwx10
Just wanted to work up to 1 single with 450 on deads. I'll try to do 5 singles next week.
Deadlifts
135x5
225x5
315x1
375x1
405x1
425x1
450x1
Strict Press (super set with the chinups and leg raises cause of time constraints)
115x5
135x5
135x5
Chinups
bwx10
bwx10
bwx10
Hanging Leg Raises
bwx10
bwx10
bwx10
Just wanted to work up to 1 single with 450 on deads. I'll try to do 5 singles next week.
I'm hoping to get that soon! and then on to 300. lol
12/11/2010
Squats (all beltless)
135x5
185x5
225x5
worksets
295x5
295x5
295x5
295x5
295x5
Bench
135x5
155x5
185x5
worksets
210x5
210x5
210x5
210x5
210x5
Didnt realize that on squats I had 295 instead of 285 until the last set. Oh well.
12/11/2010
Squats (all beltless)
135x5
185x5
225x5
worksets
295x5
295x5
295x5
295x5
295x5
Bench
135x5
155x5
185x5
worksets
210x5
210x5
210x5
210x5
210x5
Didnt realize that on squats I had 295 instead of 285 until the last set. Oh well.
12/18/2010
Squats (beltless)
135x5
225x5
275x5
worksets
300x5
300x5
300x5
300x5
300x3 (say whaaaat)
Bench
135x5
155x5
185x5
worksets
215x5
215x5
215x5
215x5
215x5
Gotta take the good with the bad I guess. Form was off on that last set. Leaned forward and lost it. Probably fatigue from not doing much beltless squatting. Maybe cause I'm still sore from the deadlifts earlier in the week.
I'll give 300x5x5 another go beltless on monday or tuesday.
Squats (beltless)
135x5
225x5
275x5
worksets
300x5
300x5
300x5
300x5
300x3 (say whaaaat)
Bench
135x5
155x5
185x5
worksets
215x5
215x5
215x5
215x5
215x5
Gotta take the good with the bad I guess. Form was off on that last set. Leaned forward and lost it. Probably fatigue from not doing much beltless squatting. Maybe cause I'm still sore from the deadlifts earlier in the week.
I'll give 300x5x5 another go beltless on monday or tuesday.
12/21/2010
Deadlifts (beltless and 4 in defecit)
135x5
225x5
315x1
375x1
405x1
Weighted Pullups
bw+70x3
bw+80x3
bw+90x3
Strict Press
115x5
135x3
145x3
155x1
Tbar Rows
45x5
90x5
100x5
110x5
120x5
135x5
Neutral Grip Pullups
bwx20
Hanging Leg Raises
bwx15
bwx15
bwx15
I decided to deadlift today and focus a bit on accessory work. I'll handle my squats on thursday. I'll try 3 singles with 455 on deads next week.
Deadlifts (beltless and 4 in defecit)
135x5
225x5
315x1
375x1
405x1
Weighted Pullups
bw+70x3
bw+80x3
bw+90x3
Strict Press
115x5
135x3
145x3
155x1
Tbar Rows
45x5
90x5
100x5
110x5
120x5
135x5
Neutral Grip Pullups
bwx20
Hanging Leg Raises
bwx15
bwx15
bwx15
I decided to deadlift today and focus a bit on accessory work. I'll handle my squats on thursday. I'll try 3 singles with 455 on deads next week.
12/28/2010
Squats
135x5
225x5
275x3
worksets
315x3
325x3
335x3
Paused Bench
135x5
185x5
worksets
225x3
225x3
225x3
Treadmill work ( LOLque? )
walk 1 min
light jog 2 min
sprint 2 min
walk 1min
medium jog 2 min
sprint 2 min
One of my friends challenged me to a sprint.
Squats
135x5
225x5
275x3
worksets
315x3
325x3
335x3
Paused Bench
135x5
185x5
worksets
225x3
225x3
225x3
Treadmill work ( LOLque? )
walk 1 min
light jog 2 min
sprint 2 min
walk 1min
medium jog 2 min
sprint 2 min
One of my friends challenged me to a sprint.
Last edited:
12/30/2010
Deadlifts
135x5
225x5
315x1
375x1
405x1
worksets
455x1
455x1
Strict Press
115x5
135x5
145x3
135x4
Weighted Pullups
bw+45x3
bw+90x3
bw+90x3
bw+90x3
Wind sprints
40yd sprint - 40yd light jog
40yd sprint - 40yd light jog
40yd sprint - 40yd light jog
40yd sprint - 40yd light jog
2nd single on the deadlift was slow at the bottom and made lockout a bit harder than usual. Gonna try for 3 next week. Also did some balls out sprints.
Deadlifts
135x5
225x5
315x1
375x1
405x1
worksets
455x1
455x1
Strict Press
115x5
135x5
145x3
135x4
Weighted Pullups
bw+45x3
bw+90x3
bw+90x3
bw+90x3
Wind sprints
40yd sprint - 40yd light jog
40yd sprint - 40yd light jog
40yd sprint - 40yd light jog
40yd sprint - 40yd light jog
2nd single on the deadlift was slow at the bottom and made lockout a bit harder than usual. Gonna try for 3 next week. Also did some balls out sprints.
1/4/2010
Deadlifts
135x5
225x5
315x1
375x1
405x1
worksets
455x1
455x1
455x1
Strict Press
115x5
135x5
145x3
135x3
Weighted Chinups
bw+45x3
bw+90x3
bw+45x10
Facepulls
40x10
50x10
60x10
70x10
Treadmill (15min)
1min walk
2min jog
1min walk
1min sprint
2min jog
1min walk
1min sprint
2min jog
1min walk
2min sprint
1min jog
I shall squat on saturday
Deadlifts
135x5
225x5
315x1
375x1
405x1
worksets
455x1
455x1
455x1
Strict Press
115x5
135x5
145x3
135x3
Weighted Chinups
bw+45x3
bw+90x3
bw+45x10
Facepulls
40x10
50x10
60x10
70x10
Treadmill (15min)
1min walk
2min jog
1min walk
1min sprint
2min jog
1min walk
1min sprint
2min jog
1min walk
2min sprint
1min jog
I shall squat on saturday
1/6/2011
Squats
135x5
225x5
275x5
worksets
315x4
325x4
335x2
355x1
Bench
135x5
155x5
185x5
worksets
225x3
235x3
245x3
Tricep rope pulldowns
60x12
70x12
80x12
80x12
80x12
Just kidding I squat today. I'll do some sprints either friday or sat.
Squats
135x5
225x5
275x5
worksets
315x4
325x4
335x2
355x1
Bench
135x5
155x5
185x5
worksets
225x3
235x3
245x3
Tricep rope pulldowns
60x12
70x12
80x12
80x12
80x12
Just kidding I squat today. I'll do some sprints either friday or sat.
1/12/2011
Deadlifts
135x5
225x5
315x1
375x1
405x1
455x1
Strict Press
95x10
115x10
135x8 (pr)
Weighted Chinups
bw+45x10
bw+45x9
bw+45x8
Clean Pulls
135x10
135x10
135x10
BOR
135x15
135x15
135x15
Just wanted to do 1 single with 455. I'll go for 4 singles next week. Did the Clean pulls and bors explosively.
Deadlifts
135x5
225x5
315x1
375x1
405x1
455x1
Strict Press
95x10
115x10
135x8 (pr)
Weighted Chinups
bw+45x10
bw+45x9
bw+45x8
Clean Pulls
135x10
135x10
135x10
BOR
135x15
135x15
135x15
Just wanted to do 1 single with 455. I'll go for 4 singles next week. Did the Clean pulls and bors explosively.
Blocky said:
Why thank you Blocky!
1/17/2011
Bench press
135x5
185x5
225x2
245x2
255x2
Incline Press
135x8
145x8
155x8
165x8
Weighted Pullups
bw+45x10
bw+45x10
bw+45x7
Tricep pulldowns
90x10
100x10
110x10
120x10
130x10
I tweaked my hamstring doing sprints on saturday. Resting everything related to legs for the week.
