zeel's \m/etal log

[zeel]

12/23/09

Squats - 135x5, 225x5, 275x5x3

Paused Bench - 135x5, 185x3, 225x3

Deficit Deadlifts (~5in box?) - 135x5, 225x5, 315x10

Finally found a gym to workout in until UMBC is open again. I'll be at the PG Sports and Learning Complex right next to Fed Ex Field where my terrible Redskins play. It's 10$ a day to just drop in. REALLY nice gym. Has like 3 power racks and 1 area used for deadlifts. I figure it will hold me over until I get back to my regular gym on jan 4th. I kinda wish I could get a refund for the lump sum I paid at umbc, this new gym is much much better.

Decided to do a quick and light workout just to keep myself acquainted with the weight and working on form. I'm trying to prevent myself from shooting my hips on the deadlift by not jerking the bar and loosing my arch and tightness. Squats are feeling real nice, same with bench. I'm real optimistic about this coming year.

I'll probably head back on saturday and just see how I feel in terms of either doing a push/squat day or a pull/squat day. Merry xmas eve? lol

 

[zeel]

12/26/09 (saturdays workout)

pause bench - 135x5, 185x3, 225x1, 230x1, 235x1, 205x5 (tng)

weighted chinups - bwx5, bw+45x6x3

strict ohp - 45x5, 95x5, 135x2x3

leg raises - bw x a lot x 2

weighted dips - bwx5, bw+90x5, bw+100x5

 

[zeel]

12/28/2009

Deadlifts - 135x5, 225x5, 315x3, 365x1, 405x1, 425x1

Weighted Pullups - bw+45x6x5

Chest Supported Rows - 45x5, 90x5, 135x5, 90x to failure

Defecit Deadlifts (~5in box) - 135x3, 225x3, 315x3, 330x3

Weights felt heavy today. Won't have another pull session until late next week. This should give my lower back and pc the rest it needs. I am also going to stretch a lot this weekend. I'm going to probably bench on Wednesday or Thursday and squat on Sat.

 

[zeel]

12/30/2009

Last workout of the year! lol

Front Squats - 135x5, 155x5, 175x5, 185x5, 205x1 (form started going to shit and leaned forward too much...these hurt my shoulders so I just racked it after this one)

Leg Press - 90x5, 180x5, 360x5, 450x5, 540x5

Weighted Decline Situps - bw+25x10x2

My lower back, glutes, and hamstrings were still sore from mondays deadlift workout so I decided to bro it up and work on my quads today.

I need to develop more flexibility in my wrist because holding the bar on front squats with arms crossed kills my shoulders. It feels better in the clean position but my wrists aren't quite up to the task yet. I'm sure I can move a lot more weight with it.

I haven't done leg press in about a year. I'm still amazed at how easy it feels now compared to when I used to never squat.

I'm going to bench on saturday. wooo

 

[zeel]

1/05/10

FIRST WORKOUT OF THE NEW YEAR WOOOOOOO

Deadlift - 135x5, 225x5, 315x1, 355x1, 405x1

Paused Bench - 135x5, 185x3, 225x1, 235x1, 245x0 (I can get this if I don't do 235 right before)

Strict Press - 115x5, 135x2x3

Weighted Dips - bwx5, bw+115x6x2

I couldn't resist and had to do some deadlifts. Oh well. I'm going to be doing my first powerlifting competition on Feb 20th ( 2010 USAPL Navy Open - Entry Form ) at the naval academy. I will go for the 148lb weight class (yea I know I'm a skinny bitch LOL). Todays workout I was 155.3 after drinking water all day at work. I'll see how this goes.

 

[zeel]

01/09/10 ...weight = 154

Squats - 135x5, 185x5, 225x3, 275x3, 295x1.5, 300x1, 305x1

Weighted Pullups - bw+45x6, bw+70x3, bw+80x3, bw+90x2.5

Tbar Rows - 45x6, 90x6, 100x6, 110x6

Weighted Decline Situps - bwx10, bw+25x6, bw+35x3x2

Weighted Chinups - bw+45x6x2


I tried for a double with 295 and did not get it. This pissed me off so then I just decided to add 5lbs and do 2 more singles. Today was the first time squatting in my new weightlifting shoes. I copped these as an early bday gift from my sister:

http//www.pendlaybarbell.com/peba20weshgr.html

They felt great! I am gonna destroy my squats in 2010. I'm gonna start posting my weight just so I can monitor it. I hope to be around 153-154 fully hydrated about a week before my meet. Now I just have to maintain that and I should be ok.

 

[zeel]

1/12/10 ...weight = 154.5 (boss took me out to chinese buffet for lunch for my review...got a raise pr! wooo! )

Deadlifts - 135x5, 225x3, 315x1, 365x1, 410x1, 415x1, 425x1

Paused Bench - 135x5, 185x3, 225x1, 235x1, 235x1, 235x1

Strict Press - 115x5, 115x5, 115x5

Weighted Dips - bwx5, bw+115x5, bw+117.5x3, bw+120x3

Weighted Back Hyperextensions - bwx5, bw+45x10, bw+45x10

First time deadlifting in oly shoes felt pretty nice except I could definitely feel the extra distance that I had to pull. I feel confident about my form.

Bench felt really good. The last two singles were definite grinders but I didn't give up. \m/

 

[zeel]

1/16/10 bw= 155

Squats - 135x5, 185x5, 225x5, 275x3, 315x1, 315x1

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

Weighted Decline Situps - bw+25x5, bw+25x5, bw+25x5

Tbar Rows - 45x5, 90x5, 115x5, 125x5

Goodmornings - 135x8x3

 

[zeel]

1/19/10

deadlifts - 135x5, 225x5, 315x1, 365x1, 415x1, 420x1

bench press - 135x5, 185x3, 225x1, 235x1, 235x1

strict press - 115x5, 125x5, 125x5

clean pulls - 185 x a lot

dips - bwx30

Got off work late so I had to cut everything a bit short. I decided to do my first comp at 165 class. Fuck cutting weight. LOL. I'm gonna eat a lot and hopefully the PR's come along. I figure its my first competition and I can grow into the weight. The most I've ever weighed was 160. I was 155 again at the gym tonight. This will make the last month of lifting before the meet really fun. wooo!

I looked up what they are called...CLEAN PULLS! LOL. I figure they would help with speed a little bit.

 

[zeel]

1/23/10

Squats - 135x10, 225x5, 275x5, 315x1, 225x6, 225x6, 225x6

Pullups - bw+45x8, bw+70x6, bw+70x5, bw+45x5

Tbar Rows - 90x5, 100x5, 110x5, 120x5

Decline situps - bw x alot

Decided to go to more volume for the end of my squats today. I'm trying to gain weight so a little more volume/hypertrophy wouldn't hurt.

 

[chia]

nice training zeel! It should be fun trying gain some weight for the next 3 weeks.

 

[zeel]

Thanks man. I'm gonna try my best. Eating some grilled cheese sandwiches as I type this. lol

 

[zeel]

01/26/2010

Deadlifts (oly shoes on) - 135x5, 225x5, 315x1, 375x1, 405x1, 425x1, Deficit Deads (~3in) 335x5x2

Paused Bench - 135x5, 185x3, 225x1, 235x1, 225x3, 205x5, 185x5

Weighted Decline Situps - bw+25x5x5

Strict Press - 115x6, 115x6, 115x6

Cable Tricep Extensions - 80x5, 90x5, 80x8 (burn out)

I was 157.8 in the gym today. Decided to put in some deficit deads right after regular ones. I am going to switch back to pulling without oly shoes. I feel stronger barefoot. I'll probably use deadlift slippers in my comp.

Bench went ok but was pretty tired out energy wise after the deadlifts.

 

[zeel]

2/2/10

Deadlifts - 135x5, 225x5, 315x1, 385x1, 405x1, 425x1, 440x1 (+5 pr and a static hold):icon_chee

Paused Bench - 135x5, 185x3, 205x1, 225x3, 225x3, 225x2.5, 225x2.5

Strict Press - 115x5, 115x5, 135x2, 135x2, 115x5

Tricep Cable Push Down - 90x5, 90x5, 100x3

Weighted Chinups - bw+45x10

I missed my squat day this past saturday because of the snow closing the gym. I was annoyed by that but its ok because I set a new pr today on deadlifts after doing some heavy singles (heavy for me at least). Here's da vid...sorry for the long setup, gotta work on that. I noticed I gripped the bar a bit unevenly upon further review. Left hand was too far out. Skip to about 45sec in.


Quality is much better though cause the gf got me my first digital camera for xmas. I guess I just don't take many pictures.

 

[zeel]

2/4/10


Squats - 135x5, 185x5, 225x5, 275x3, 275x3, 275x3, 275x3, 275x3

Clean Pulls - 225x10, 225x10, 225x10

Weighted Pullups - bw+45x3, bw+80x3, bw+80x3, bw+80x3, bw+45x8

Weighted Decline Situps - bw+25x10, bw+25x8, bw+25x6, bw x a lot

Tbar Rows (chest supported) - 45x8, 90x8, 100x6, 110x6, 120x6

Front Squats - 135x20+ ...lost count

I was completely sore still from the deadlift workout on tuesday. The only reason I was in the gym today was because of the snow. Hamstrings, lowerback, and glutes were still sore as hell.

I decided to just focus on speed and technique with 275. I also found a nice spot for the bar with my front squats. I did a burnout thing with them for no reason really. I just wanted to get comfortable with the bar positioning and movement. Quads are on fire right now. I did some clean pulls and focused on the shrug part. These were brutal too. I hate the snow....

 

[zeel]

2/11/10


I am completely snowed in. It's been a week since I've made it to the gym. I have done a lot of stretching and threw in some clap pushups and bw squats yesterday.

The grocery store was closed for a few days so I have only been eating enough to maintain my current weight of 159. Hopefully this coming week I can get to at least (hopefully more) 160 for my PL comp. They only want snow removal and emergency vehicles on the road around here. They have started giving out fines apparently.

I hate the snow.

 

[joe broadway]

nice work in here, have you done comps before?

 

[zeel]

Thanks!

This upcoming one will be my first one. I'm most likely going to take it fairly conservative. It'd be nice to have my first meet go 9/9. This way I'll get a nice feel for the way things go and hopefully I can do some real damage this year.

 

[zeel]

2/12/10

Squats - 135x5, 185x5, 225x5, 275x1 280x1, 285x1

Bench - 135x5, 185x5, 225x1, 225x1, 225x1


First day back in the gym in what feels like forever. The weight definitely felt heavy. My right hip flexor feels a bit weird. This is my last heavy workout. I'll do a very light workout on tuesday with squats and bench.

I think my attempt selection will look something like this:

squat 275 (125kg), 308 (140kg), 330 (150kg)

bench 200 (90kg), 220 (100kg) , 242 (110kg)

deadlift 385 (175kg), 407 (185kg), 430 (195kg)

I might be shooting too high on my 3rd attempts. I'll probably think more about this next week as I see how I feel.

 

[zeel]

2/16/10

Last workout before my meet!

squats - 135x5, 185x5, 225x3, 225x3, 225x3 (focusing on speed out of the hole)

paused bench - 135x5, 185x3, 225x1, 240x1, 240x1, 240x1

strict press - 135x2, 135x2, 135x2

weighted pullups - bw+45x3, bw+80x6

tricep pulldowns - 100x5, 100x4, 100x2

Now I am eat and sleeping as much as possible until saturday. Wish me luck! WAR S&P! lol

I know I didn't go so light on the bench. It is one of those lifts for me that performs best with frequency. I'll be more than rested come saturday.