ZipZapZop's Strength & Conditioning Log

01/01/10 Friday
-Warmup-
Treadmill x 20 min

-Deadlift-
135 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1 (+10 lb. PR)

-45 Degree Hypers-
x 10 x 5

-HLRs-
x 5 x 4

*I thought I would start the new year with a PR. So I just went for it, at first my lower back really wasn't feeling the weight but when I got to 405 everything felt good. I think i could've easily pulled another 5 or 10 pounds but I decided to stop because I felt a sharp tinge of pain in my groin area as I did the deadlift. It's not anything serious as I can tell, the pain went away right after.

So on of the things I plan on doing is to set a PR in something once every week. It could be a lift or it could a conditioning challenge I've done in the past or a new challenge of some sort. I think it will keep things fun and interesting.

I'm just winging it right now, but once I"m back on my island I plan on doing T3 for squats as my base and just going from there.

Oh yeah the deadlift was DOH with a hook grip. I forgot the chalk at home as well. I did not feel grip was a problem at all. My hips rised very quickly and my knees locked out very fast as well. It was really a pull with my back. I got to work on not doing that in the future, not sure how though.
 
01/04/09 Monday
-Warmup-
Rower

-Squats-
135 x 5
somethings
225 x 5
245 x 3
275 x 1
295 x 1

other things

01/06/09 Wednesday
-Warmup-
Rower

-Squats-
135 x 5
things
225 x 5
245 x 5
275 x 3
295 x 1

things

01/12/09 Tuesday
-Warmup-
Jump rope

-Squats-
135 x 5
185 x 5
T3 Day 1 Cycle 1
205 x 10
195 x 10
185 x 10
165 x 10
135 x 10

-Bench-
135 x 5
155 x 5
185 x 5
195 x 5
205 x 5


*Okay so I forgot what I did last week I should've posted it earlier, but I hit 275 for 3 reps which I think is a PR. It was pretty easy. Today I'm starting T3, it was fairly easy but I'm starting light to ensure progress. Just doing regular 5x5 for bench.
 
Good stuff on the DL PR, on your way to 5 plates
 
Thanks Standard. I think 5 plates is about 4 months away. I'm on the island now but I think I've figured out a way to put on weight here so we'll see how it goes.

01/16/09 Saturday
-Warmup-
Ebike x 9 min

-Squats-
135 x 5
185 x 5
205 x 5
T3 Cycle 1 Day 2
235 x 5
225 x 5
215 x 5
205 x 5
185 x 5
Total Tonnage = 5325

*Thats all I did because I was strapped for time.
 
Just a quick update.

I worked out yesterday and a few days ago. On both days I did technique work for my squats.


So I while I was warming up for squats this guy comes up to me and really starts to criticize my form. At first I was a little resistant, but then I could tell this guy really knew his stuff. Turns out he has been training in the Olympic lifts competitively for the past 5 years. He offered suggestions adjusting my form to more of an Olympic style squat. I have decided to adopt this style because having an experienced Olympic lifter around to critique my form is pretty golden.

One of my biggest issues was rounding of my lower back in the hole. This was actually quickly corrected by keeping my chest up as much as possible. Also, my stance was brought in and I put the bar higher up on my traps. Still got a few things to work on but the form actually feels pretty good.

This guy has a wealth of knowledge. I'm trying to learn as much as possible. We were also working on my front squat form yesterday. I've got a ways to go with that though. He's also shipping down an Eleiko bar and some bumper plates to teach people how to do the Olympic lifts. I am very excited and looking forward to that.

So as of now the T3 is on hold till I correct my squat issues.
 
01/29/10 Friday - Technique

-Squat-
Worked up to an easy single at 305 olympic style.

-Front Squat-
Some 135s

-Seated Rows-
some

*I smell some squat PRs coming up. Squat form is feeling really good. I know exactly when I've got it and when I don't.

I will probably continue T3 next week.
 
02/04/10 Thursday
-Warmup-
Ebike x 9 min

-Squat-
135 x 5
185 x 5
225 x 5
T3 Cycle 1 Day 3
255 x 3
250 x 3
245 x 3
240 x 3
235 x 3
Total Tonnage = 3675 lbs.

-Front Squats-
135 x 5 x 3

-Seated Rows-
x 10 x 3

02/10/10 Wednesday
-Warmup-
Ebike x 10 min

-Deadlift-
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 1

-Bench-
135 x 5
185 x 5 x 3
185 x 4
185 x 5

02/15/10 Monday
-Warmup-
Ebike x 10 min

-Squat-
135 x 5
185 x 5
T3 Cycle 2 Day 1
210 x 10
205 x 10
195 x 10
190 x 10
185 x 10
Total Tonnage = 9850 lbs. (+1000 lbs.)

Did hill sprints about 2 or 3 times in between as well. I'm up to doing 12 hill sprints with 1:15 rest periods in between on a fairly large hill. Progress seems to be coming along. The Olympic lifter suggested I do something more like a simple 5x5 with linear progression, but I'm gonna stick with the T3 for a bit. Squat form feels pretty good. It's amazing how different squatting feels when you know you've got your lower back arched hard and tight.
 
02/20/10 Saturday
-Warmup-
ebike x 10 min

-Squats-
135 x 5
185 x 5
225 x 5
T3 Cycle 2 Day 2
240 x 5
235 x 5
225 x 5
215 x 5
205 x 5
Total Tonnage = 5600 lbs. (+275 lbs.)

-Front Squats-
135 x 5 x 5

-Bench-
135 x 5
155 x 5
185 x 5
195 x 5
210 x 4

02/21/10
-Hill Sprints-
x 12 w/ 1:15 rest periods

02/27/10 Saturday
-LSD-
1.5 miles

02/28/10 Sunday
-Hill Sprints-
x 12 w/ 1:15 rest periods

03/01/10 Monday
-Warmup-
ebike

-Squats-
135 x 5
185 x 5
225 x 5
260 x 3
255 x 3

03/06/10 Saturday
-LSD-
1.5 miles

03/07/10 Sunday
-Hill Sprints-
x 13 w/ 1:15 rest periods

03/08/10 Monday
-Warmup-
ebike x 8 min

-Squat-
135 x 5
185 x 5
225 x 5
T3 Cycle 2 Day 3
260 x 3
255 x 3
250 x 3
245 x 3
240 x 3
Total Tonnage = 3750 lbs. (+25 lbs.)

03/10/10 Wednesday
-Warmup-
ebike x 8 min

-Seated DB Press-
50 x 10 x 2
40 x 10
40 x 7
40 x 6

-Seated Rows-
x 10 x 3
x 7
x 6

-Situps-
x 10 x 2
x 6 x 3

-Pushups/Pullups-
x 10/5
x 10/3
x 10/3

03/14/10 Sunday
-Hill Sprints-
x 14 w/ 1:15 rest periods


*Just catching up with the log.
 
03/16/10 Tuesday
-Warmup-
Ebike x 8 min

-Squats-
135 x 5
185 x 5
T3 Cycle 3 Day 1
215 x 10
210 x 10
205 x 10
195 x 10 x 2
Total Tonnage = 10,210 lbs. (+360 lbs.)

-Seated DB Press-
20 x 10
50 x 10 x 3
40 x 10
40 x 7

-Seated Rows-
x 10 x 3

-Situps-
x 10 x 2
x 6

03/18/10 Thursday
-Warmup-
Ebike

-Seated DB Press-
55 x 10
50 x 10 x 2
40 x 10 x 2

-Pullups-
x 5 x 2
x 4
x 3

-Dips-
x 5 x 3

-Situps-
x 10
x 8
x 5

03/20/10 Saturday

-Warmup-
Ebike

-Squats-
135 x 5
185 x 5
225 x 5
T3 Cycle 3 Day 2
245 x 5
240 x 5
235 x 5
225 x 5 x 2
Total Tonnage = 5850 lbs. (+250 lbs.)


-Bench-
135 x 5
155 x 5
185 x 5
205 x 3 x 2

-Situps-
x 10
+10 x 10
+10 x 5

03/21/10 Sunday
-Hill Sprints-
x 9 w/ 1:15 rest periods

03/25/10 Thursday
-Warmup-
Ebike x 9 min

-Squats-
135 x 5
185 x 5
225 x 5
T3 Cycle 3 Day 3
265 x 3
260 x 3
255 x 3
250 x 3
245 x 3
Total Tonnage = 3825 lbs. (+75 lbs.)

-Seated DB Press-
60 x 10
55 x 10
50 x 10
45 x 10
40 x 10

-Situps-
x 10 x 3

*Just catching up on the log. Slowly making progress with T3.
 
I used to play Zip, Zap, Zop all the time in the minor leagues at Comedy Sports.

You're doing some great work in here, keep it up.
 
Thanks RoadKing.


03/27/10 Saturday

-Hill Sprints-
x 15 w/ 1:15 rest periods

04/04/10 Sunday
-Hill Sprints-
x 10

04/13/10 Tuesday
-Squats-
135 x 5
185 x 5
220 x 5
215 x 5
205 x 5 x 2

04/18/10 Sunday
-Hill Sprints-
x 17 w/ 1:15 rest periods

04/25/10 Sunday
-Hill Sprints-
x 18 w/ 1:15 rest periods

05/02/10 Sunday
-Hill Sprints-
x 19 w/ 1:15 rest periods

05/07/10 Friday
-Hill Sprints-
x 20 w/ 1:15 rest periods

05/11/10 Tuesday

-Warmup-
ebike x 8 min

-Squat-
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

-Bench-
135 x 5
165 x 5 x 3
165 x 3
155 x 4
 
So this hasn't been the only training that I've been doing. I've been learning how to do the olympic lifts from someone who has competed for 6 years. He definitely knows his stuff and I"m just trying to learn as much as I can. Unfortunately 6 weeks ago I hurt my right wrist pretty bad playing basketball. I fell on it causing severe dorsiflexion. It was a bad sprain and I wasn't able to put any weight on my palm at all. So for almost the past 2 months I haven't done any pressing. I continued to play basketball and try and learn the olympic lifts with a bad wrist which was probably not a good idea.

But now my wrist is feeling much better and I can resume my training.
 
05/12/10 Wed
-Warmup-
ebike x 8 min

-SOHP-
95 x 5
115 x 5 x 4

-Deadlift-
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

-Pullups-
x 5 x 5

05/15/10 Saturday
-Warmup-
ebike
hang cleans

-Squats-
135 x 5
185 x 5
225 x 5 x 5

-Bench-
135 x 5
155 x 5
165 x 5
185 x 5
195 x 3

*This wrist is just not getting better. I feel like I'm fighting a losing battle with it. It'll feel better then I'll move it the wrong way and it'll start hurting again. I guess it's time to go see a doc, it's been well over 2 months now.
 
05/25/10 Tuesday
-Single Leg Vertical Jump-
One Legged Kneeling Forward Long Jump - x 5
One Legged Kneeling High Jump - x 5
Pistols with a Box - x 5
Praying Mantis - x 5
One Legged Lateral Hops - x 5
Mario and Luigi's - x 5
One Legged Box Jumps - x 5

This whole circuit was done 2 times.


*This is the only time I'm going to write down the whole program. I came up with this myself. I figured if my wrist doesn't let me lift at least I can work on my one legged vertical which is sorely lacking. The plan is to do this twice a week for the next three months. Increasing the number of circuits I do as well as reps as I go along the way.
 
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