ZipZapZop's Strength & Conditioning Log

[zop]

I'm 6' 2'' and right now I weigh 200. I've weighed as much as 215, while actively trying to gain weight. It's pretty difficult for me to keep eating. I get full pretty easily and I get distracted easily for hours at a time. Especially now with classes starting and stuff. But I'm learning how to cook chicken breasts and stuff so maybe that will help.

About a year ago I made myself a jumping program. Basically a little bodyweight jumping circuit thing, which I did like 2-3 times a week consistently for almost 3 months. That helped my jumping a lot! My program is posted a few pages back. The only equipment you need is like a chair or a large step or something.

08/12/09 Wednesday - 5/3/1 Week 3 Cycle 4
-SOHP-
95 x 5
125 x 5
140 x 3
160 x 2

-Power Cleans-
95 x 5
115 x 5
135 x 5

-Deadlift-
135 x 5
225 x 5
300 x 5
340 x 3
380 x 1

*Just came in to do what I needed to do and got out. I is trying to spend my time wisely to study as much as I can. Classes are 8 in the morning so it's tough staying up late at night.

 

[zop]

08/13/09 Thursday
-Hill Sprints-
x 10 w/ ~1 min rest periods

 

[WhiteLightning**]

We're the same height, you're only twelve pounds lighter, I out-squat you, and Lord Jesus gives you the two-handed dunk? Not fair.

 

[MatterOverMind]

The difference is that Zop doesn't suck monkey balls.

 

[zop]

Thank you MoM

08/14/09 Friday
-Hill Sprints-
x 5

 

[Ted-P]

Thank you MoM

08/14/09 Friday
-Hill Sprints-
x 5

I also curse you for being able to dunk two handed.

Jealousy as hell.

 

[zop]

08/17/09 Monday - 5/3/1 Week 3 Cycle 4
-Bench-
135 x 5
155 x 5
190 x 5
215 x 3
240 x 1

-Hill Sprints-
x 5 w/ untimed rest periods

 

[enright3060]

The difference is that Zop doesn't suck monkey balls.

And even if he did, he is in med school so he still wins.

 

[zop]

08/19/09 Wednesday - 5/3/1 Week 3 Cycle 4
-Squat-
135 x 5
185 x 5
200 x 5
225 x 3
250 x 1

*I also did some single leg, lying down leg press throws. I think they helped with my one legged jumping over the summer so I will continue to do these. Didn't have much time so I left after that.

 

[WhiteLightning**]

The difference is that Zop doesn't suck monkey balls.

The gut punch.

And even if he did, he is in med school so he still wins.

And then the slap.

I hate you both.

 

[easternbloc7]

*hug*

 

[WhiteLightning**]

*tear*

 

[Chaos Mitten**]

I will still be posting in your log.

 

[zop]

Hi guys. Sorry for not updating in a while. I've had a very busy month. I will explain following:

09/02/09 Wednesday - 5/3/1 Cycle 4 Week 4
-Deadlift-
135 x 5
225 x 5
260 x 5
280 x 5

-Back Raises-
x 10 x 3

09/07/09 Monday - 5/3/1 Cycle 4 Week 4
-Squat-
135 x 5
155 x 5
170 x 5
185 x 5
200 x 5

-Bench-
135 x 5
155 x 5
165 x 5
180 x 5
190 x 5

Date Unkown - 5/3/1 Cycle 4 Week 4
-SOHP-
BB x 5
95 x 5
115 x 5
135 x 5

-Back Raises-
x 10 x 5

09/25/09 Friday
-Dips-
x 50 in 14:49

*Okay so about a week ago the month of Ramadan ended. Basically thats just when we fast from sunrise to sunset. What I wanted to do is spread my deload week over the month. So thats what I did.

I'm gonna have to really think about it if I want to find a way to improve my lifts during Ramadan. It's definitely possible but will just take some thinking and planning. I will refer to this post next year prior to Ramadan.

Last week I developed a pain in my foot on the dorsal aspect in the middle. I wasn't sure what it was. It was a dull achey pain that would worsen with pressure. Also, there was point tenderness. So yesterday I went to the clinic to get it checked out and the doctor said it was soft tissue damage. I've been icing it and taking anti inflammatories and it's getting a little better. I really hope thats what it is because if it's not that then it's likely a stress fracture.

My roommate got some decent fish oil shipped in so I've been taking that for the past two days and I'm sure it'll start to help soon.

So what I'm gonna do until my foot heals up is dips, pullups, and back raises mainly. I'll do them either for time or weighted. I wanted to do more today but was short on time. As soon as it heals up I'll be getting back to my regular 5/3/1, I think I'll start with the weights of my last cycle to see where I'm at. Does anyone have experience with taking about a month off from 5/3/1 and then deciding what weight to use?

Don't worry I browse the forums almost daily I just don't have the time to post and stuff. It'll probably be like this for the next year.

 

[zop]

09/27/09 Sunday
-Pullups-
x 50 in 19:18

-Dips-
x 50 in 13:10 (+1:39)

10/03/09 Saturday - 5/3/1 Cycle 5 Week 1
-Warmup-
Exercise bike x 9 min
Powercleans - 95 x 5, 115 x 5, 135 x 5

-Deadlift-
135 x 5
225 x 5
300 x 5
320 x 5
340 x 5

-Front Squat-
135 x 5 x 5

-Hanging Leg Raises-
x 3 x 5

*Foot is good to go now. I weighed in at about 192 lbs., I have lost quite a bit of weight. Strength has gone with it to. The last time I did 340 I pulled 11 reps I think and now I can barely do 5. Granted the last serious training session was well over a month and a half ago. I'm doing the 5/3/1 with the same training maxes I used for cycle 4, I'm gonna keep with it till next week and if I feel like it's too heavy I might drop the poundage a bit.

I'm glad to be training again. I understand it's gonna be a slow climb back to where I was at, but I'm ready for the challenge.

 

[zop]

10/04/09 Sunday - 5/3/1 Cycle 5 Week 1
-Warmup-
Exercise bike x 9 min

-Bench-
135 x 5
155 x 5
190 x 5
205 x 5
215 x 5

-Close Grip Bench Press-
135 x 8
135 x 5 x 3

-DB Rows-
40 x 10
60 x 10
80 x 8

*Weights still feel a little heavy, but will wait till end of next week to make final decision.

 

[MatterOverMind]

How is school going?

I'm sure you're really busy. It's good to see you still getting your lifting in.

 

[zop]

Hi MoM! Long time no see. School is going alright. Really busy with studying and stuff. Glad I've finally been able to squeeze in training into my schedule. Have midterms next week. Things should cool down a little bit after that. How has the 'Dog been this past while? Anything super exciting happen?

10/06/09 Tuesday - 5/3/1 Cycle 5 Week 1
-Warmup-
Exercise bike x 9 min

-Squat-
135 x 5
155 x 5
200 x 5
210 x 5
225 x 5

-Goodmornings-
135 x 5 x 5

-Decline Sit ups w/ 5 sec Cadence Control-
x 5 x 3
x 4 x 2

*Brought my stance in a bit, felt a little more comfortable. Weights still feel a bit heavy, but I think I'm gonna stick it out for this cycle.

 

[MatterOverMind]

Super exciting? Not really. Enright and likkuid (not Liquid!) got modded. That's about it though.

Hurry up and finish school so you can waste time in the Pub again.

 

[zop]

Cool. They definitely deserved it, as well as many other pubbers.

10/07/09 Wednesday - 5/3/1 Cycle 5 Week 1
-Warmup-
Exercise bike x 9 min

-SOHP-
95 x 5
115 x 5
125 x 5
135 x 5
140 x 5

-Dips-
x 5
40 x 5 x 2
40 x 4 x 2

-Pullups-
x 5
20 x 5
20 x 3 x 3

*Tried a suicide grip for SOHP today and I thought it felt pretty good. Might stick with it for a while.