ZipZapZop's Strength & Conditioning Log

10/10/09 Saturday - 5/3/1 Cycle 5 Week 2
-Warmup-
Exercise bike x 9 min
Powerclean: 95 x 5, 115 x 5, 135 x 5

-Deadlift-
135 x 5
225 x 5
320 x 3
340 x 3
360 x 3

-Front Squat-
135 x 5 x 2

-Hanging Leg Raises-
x 4 x 5

*Strapped for time so cut the front squats short. Weights still feel heavy, just 3 months ago I did 360 for 7 no problem now 3 is a problem. Ugh.
 
10/11/09 Sunday - 5/3/1 Cycle 5 Week 2
-Warmup-
Exercise bike x 10 min

-Bench-
135 x 5
185 x 5
205 x 3
215 x 3
230 x 1

-Standing French Press-
BB x 10 x 5

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

*Definitely have gotten much weaker. Will bring down all training maxes to 90% starting next cycle. Plan to stick this one through.
 
10/13/09 Tuesday - 5/3/1 Cycle 5 Week 2
-Warmup-
Exercise Bike x 9 min

-Squat-
135 x 5
185 x 5
210 x 3
225 x 3
240 x 3

-Good Mornings-
145 x 5 x 5

-Weighted Decline Sits-
x 5 x 5

*Squats felt pretty good. I'm starting to feel some of my strength coming back because gms felt much easier, except I chaffed the skin on my back behind my right shoulder where the bar rests so it was quite uncomfortable.

I'm thinking about adding some heavy dead stop squats and rack pulls to my routine to get my body used to heavier weights.
 
Hi Modena! Nice to see you to! School is alright, it's midterms weeks.

10/14/09 Wednesday - 5/3/1 Cycle 5 Week 2
-Warmup-
Exercise bike x 10 min

-SOHP-
95 x 5
135 x 3
140 x 3
150 x 3

-Dips-
x 6
40 x 6 x 4

-Pullups-
x 5
25 x 4 x 3
25 x 3
 
10/17/09 Saturday - 5/3/1 Cycle 5 Week 3
-Warmup-
Exercise bike x 10 min
Powercleans: 95 x 5, 115 x 5, 135 x 5

-Deadlift-
135 x 5
225 x 5
300 x 5
340 x 5
380 x 2
405 x 1
425 x 1
435 x 1 (+10 lb. PR)

-Hanging Leg Raises-
x 5 x 5

10/18/09 Sunday - 5/3/1 Cycle 5 Week 3
-Bench-
135 x 5
155 x 5
190 x 5
215 x 3
240 x 1 x 2

-Standing French Press-
45 x 10
55 x 10 x 4

-DB BORs-
45 x 10
65 x 10
85 x 9

*Yep thats right a deadlift PR. I only wonder how much I could've pulled right before I came to this island. I weigh much less and am much weaker now, before I came to the island I was able to pull 375 for 5, so pulling 380 for 2 is not close. Oh well still very happy. I've decided that every third week for 5/3/1 I will try and max out on the lifts if I can after the working sets. Wasn't able to do that with the bench. Might do heavy dead stop squats and heavy PP for SOHP.

The pull felt pretty good. Grip was not an issue at all, like it was last time. Felt my back round, but didn't seem to be to bad. I was shaking as I was bringing it up, but was able to do it. After I let the bar down I go so dizzy it was crazy. I got diplopia and I tried to put my hand onto the column next to me and missed it the first time but luckily I got it the second time. After it wore off I felt very good!
 
Thanks guys!

10/20/09 Tuesday - 5/3/1 Cycle 5 Week 3
-Warmup-
Exercise bike x 10 min
PCs: 95 x 5, 115 x 5, 135 x 5

-Squat-
135 x 5
185 x 5
200 x 5
225 x 3
250 x 2

-Deadstop Squats-
135 x 1
225 x 1
315 x 1 x 2
335 x 0

-Decline Situps w/ Cadence Control-
x 5 x 5

*Squats are starting to feel better. I tried doing some deadstop squats to get used to heavier loads. I'm not really sure about them right now. It was hard to find a comfortable position underneath and it felt harder squatting. I was probably a little bit higher than parallel because I was doing it out of a squat rack and the next barbell catch was a little too low. The height is actually where I think my weak point is in the squat.

I remember reading an article by Keith Wassung and he said when you first do deadstop squats they're gonna feel uncomfortable. So I'm gonna give them another try.
 
Nice job, zop. Take me away to your island paradise.
 
Thanks Donut. You know this island isn't so bad after all. For a short vacation there is quite a few interesting things to do. The atmosphere is very relaxing to.

10/24/09 Saturday - 5/3/1 Cycle 5 Week 4
-Warmup-
Exercise bike x 10 min
Powercleans: 95 x 5, 115 x 5, 135 x 5

-Deadlift-
135 x 5
225 x 5
260 x 5
280 x 5
300 x 5

-Back Raises-
x 10 x 5

-Hanging Leg Raises-
x 5 x 5

10/25/09 Sunday - 5/3/1 Cycle 5 Week 4
-Bench-
135 x 5
165 x 5
180 x 5
190 x 5

-French Press-
55 x 10 x 3

-DB Rows-
55 x 20
80 x 8

10/27/09 Tuesday - 5/3/1 Cycle 5 Week 4
-Warmup-
Exercise bike x 10 min

-Squat-
135 x 5
155 x 5
170 x 5
185 x 5

-Good Mornings-
135 x 5 x 5

*Okay so I skipped the SOHP for week 4 and deload week because it was difficult to work it into my schedule.

I'm thinking about going back to a 3 day training week. Not sure whether I should compress 5/3/1 into 3 days or maybe look into some Sheiko. I miss benching and squatting twice a week again.
 
11/10/09 Tuesday - 5/3/1 Cycle 6 Week 1
-Push Press-
125 x 5
135 x 5
140 x 10
135 x 5

-Deadlift-
135 x 5
225 x 5
275 x 5
285 x 5
305 x 5
225 x 10
225 x 12

-Hanging Leg Raises-
x 5 x 2
x 3 x 3

11/20/09 Friday - Sheiko #29 Week 1 Day 1
-Warmup-
Exercise bike x 11 min

-Bench-
135 x 5
145 x 4 x 2
170 x 3 x 2
185 x 3 x 5

-Squat-
145 x 5
175 x 5 x 2
205 x 5 x 5

-Bench-
135 x 5
145 x 5
170 x 4 x 4

-BORs-
135 x 10 x 4

*Okay so I got the flu a little while ago. It through my off my training schedule. I planned on doing 5/3/1 but condensing it to three days by moving the sohp/pushpress day to deadlift day. It worked fine the first day, but then I got sick. So I started to think if I'm gonna go down to three days I might as well do something like Sheiko. I need to just focus on getting better at the squat, bench, and deadlift. The 5/3/1 is good and all, but I think Sheiko will workout better for the plan I made. What I plan to do is workout every third day, but I will commit more time to each gym day. Instead of giving only one hour I will now give two hours. This is what I did for the first day of Sheiko and I was able to do everything except the last set of BORs and good mornings. I switched the flys to the BORs.

It seems like it will fit in nicely with my schedule, especially with finals coming up. Just three more weeks to go on this island then I'm back at home!! Man I cannot wait to get back home. This term was a very tough training term. First I got food poisoning, then Ramadan came up, then my foot got injured, and then I got sick. It has been hard to train, I did my best while trying to fit it into studying and stuff. At least I was able to pull off a deadlift PR. I know Thanksgiving is coming up and I know thats when I assess my yearly goals and stuff, but I will probably put that off until I go back home.
 
11/23/09 Monday - Sheiko #29 Week 1 Day 3
-Warmup-
Exercise bike x 11 min

-Deadlift-
135 x 5
195 x 5
235 x 3 x 2
275 x 3 x 2
295 x 3 x 4

-Incline Bench-
135 x 6 x 4

-Dips-
x 5 x 5

-Deadlift-
215 x 4
255 x 4
295 x 4 x 2

11/27/09 Friday - Sheiko #29 Week 1 Day 5
-Warmup-
Ebike x 12 min

-Bench-
135 x 5
145 x 5
170 x 4
185 x 3 x 2
195 x 2 x 2
185 x 3 x 2
170 x 4
145 x 6
135 x 8

-BORs-
135 x 10
135 x 5 x 4

-Squat-
145 x 5
175 x 4 x 2
205 x 3 x 2
225 x 3 x 5

12/01/09 Tuesday - Sheiko #29 Week 2 Day 1
-Warmup-
Ebike x 11 min

-Squat-
145 x 5
175 x 5
205 x 3 x 2
235 x 2 x 5

-Bench Press-
135 x 5
145 x 4
175 x 3 x 2
195 x 3 x 5

12/05/09 Saturday - Sheiko #29 Week 2 Day 3
-Warmup-
Ebike x 11 min

-Deadlift-
135 x 5
195 x 3
235 x 3
275 x 3 x 2
295 x 2 x 4

-Bench Press-
135 x 6
145 x 6 x 2
160 x 6 x 4

-Face Pulls-
x 10 x 5

-Deadlift-
215 x 4
255 x 4
295 x 4 x 2
315 x 4 x 4

12/08/09 Tuesday - Sheiko #29 Week 2 Day 5
-Warmup-
Ebike x 11 min

-Squat-
145 x 5
175 x 4
205 x 3 x 2
235 x 2 x 5

-Bench-
135 x 5
145 x 4
175 x 3 x 2
195 x 2 x 2
185 x 3
160 x 5
135 x 7

-Squat-
145 x 5
175 x 5 x 2

*Back home on Saturday. 'Nuff said.
 
Thanks guys!

12/14/09 Monday - Sheiko #29 Week 3 Day 1
-Warmup-
Rowing x 9.5 min

-Squat-
160 x 5
190 x 5
215 x 3 x 2
245 x 2 x 4

-Bench Press-
135 x 5
145 x 4
170 x 3 x 2
195 x 3 x 6

-DB Flys-
20 x 10 x 5

-Pushups-
x 10 x 5

-Squat-
145 x 3
175 x 3
205 x 3
235 x 3 x 4

12/16/09 Wednesday - Sheiko #29 Week 3 Day 3
-Warmup-
Rower x 1500 m
PCs: 95 x 5, 115 x 5, 135 x 5

-Deadlift-
135 x 5
195 x 3 x 2
235 x 3 x 2
255 x 3 x 4

-Bench-
135 x 5
145 x 4
175 x 3 x 2
195 x 2 x 3
205 x 2 x 2
225 x 3
295 x 3 x 2

-Face Pulls-
x 10 x 5

-Rack Pulls-
135 x 5
235 x 4
275 x 4 x 2
315 x 3 x 2
350 x 3 x 3

12/18/09 Friday - Sheiko #29 Week 3 Day 5
-Warmup-
Rower x 1500 m

-Squat-
145 x 5
175 x 4
205 x 3 x 2
235 x 3 x 6
245 x 1
275 x 1

-Bench Press-
135 x 5
145 x 4
175 x 3 x 2
195 x 3 x 4

*Been having a chaffing problem on the right side behind my shoulder where the bar lies for squats so I decided to go high bar. Didn't feel to bad, I might stick with it for a while just to change things up. Legs are feeling good and strong. Haven't felt this way in a very long time. It makes me reconsider my plans on how to train during school. Looking back the studying and the schedule is so draining both on the body and CNS that it is difficult to train. I'm still trying to figure out the most optimum way to train to set me up for progress.

I've tried out many different things and it feels like the only time I was making meaningful progress was when I was doing the 50/20 with powercleans. That might just be because the weight is so light it isn't hard on my CNS. Maybe I need to move in that direction. I've also found that working out once every three days works well with my schedule. Now I just need to figure out what I'm going to do. I have about three weeks to figure this out. I'm open to all suggestions.
 
hey zop, glad to see things are going well
 
Hey Steve thanks for checking in.

12/21/09 Monday - Sheiko 29 Week 4 Day 1
-Warmup-
Rower x 1500 m in 7:50

-Squat-
145 x 5
175 x 4
205 x 3 x 2
235 x 3 x 5

-Bench-
135 x 5
160 x 5
185 x 4 x 5

-Front Squat-
135 x 5 x 2

12/26/09 Saturday - Sheiko 29 Week 4 Day 3

-Warmup-
Ebike x 8 min
Rower x 1000 m

-Bench-
135 x 5
145 x 4
175 x 3 x 2
195 x 3 x 2
205 x 2 x 3

-Deadlift-
135 x 5
195 x 3
235 x 3
275 x 3 x 2
315 x 3 x 2
335 x 2 x 2
375 x 1
405 x 1
415 x 1
335 x 2
315 x 2 x 3

-Bench Press-
135 x 5
145 x 5
175 x 5 x 4

12/28/09 Monday - Sheiko 29 Week 4 Day 5
-Warmup-
Rower x 2100 m

-Squat-
135 x 5
175 x 4
205 x 3 x 2
235 x 5 x 2
235 x 5 x 6

-Bench-
135 x 6
145 x 5
175 x 4 x 2
195 x 3 x 2

12/30/09 Wednesday

-Warmup-
Rower x 2000 m

-Squat-
135 x 5
185 x 5
205 x 5
225 x 5
245 x 3
275 x 1
285 x 1

-Bench-
135 x 5
185 x 5
205 x 5

*Okay so I got sick in between Day 1 and Day 3 of week 4 so things got pushed back a little. Other than that I feel pretty good and strong. On Day 3 of week 4 I decided to push the deadlift a bit and see what I can get. I hit 415 without DOH hook without chalk. It went up pretty quick and felt good. I'm working up my squat as well because it's feeling good and strong right now. If I feel good next week I'm gonna go for a squat PR. Bench feels a little overtrained though or I might just be rowing too much.

Got a week and a half left before I go back to the island. Still open to suggestions on how to milk my time here as much as possible.
 
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