Team Ground Zero's GROUP Training Journal!

[BenReilly]

Squats:
255x5
255x4 (will explain this in story time below)
290x3
325x4 (PR)

Standing Leg Curls:
4x12

Sooooooo.......
For those of you that don't know, I started a new job as a personal trainer this past week....loving every second of it and looking forward to the future. However, the gym I am a trainer at tends to get a little crowded with the affliction and ed hardy crowd, so I continue to do my working out at my current gym...

My current gym is a pretty yuppie gym, dues each month are 90-100, its a three story gym and pretty much has everything you can think of. What I like about this is since it is so yuppie all the members stick to the machine and I can pretty much do my thing with free weights, never had to wait on anything.

Problem is, is people tend to freak out when I deadlift or squat, cause most of them have never seen 3 plates on the bar. I deadlift barefoot, and a while back one of the trainers, who does happen to be a nice guy, told me not to do that. I said ok and just do my deadlifting at night when none of the trainers are there. no big deal.

So after about 8000 warm up sets, he happens to be walking by me as I do my first set of 255. I've never had a problem with my squatting form, or injuring myself. the only problem ive ever had with squats is not doing them. my form is pretty much textbook to rippetoe's, hip joint just below the knee.
So after seeing my first set, he walks up to me and proclaims my feet are too wide and I go down too far....puzzled, I asked him to explain. he told me to keep my feet just at shoulder width and parallel to each other, and to go down until back starts to round. Effectively, its a freakin half squat. So I bear with him hoping he leaves, but he asks me to try it with the 255. So I humor him and do 4. But I really dont like it, cause he's starting to mess with my head, so I just wait for him to leave.

He asks me what my goal is, to work on my quads or hamstrings or glutes....to which I replied "Get Stronger" this thouroughly confused him.

Meanwhile a guy that is doing box squats with 95 pounds comes over and offers his two cents, and they start debating. Already having wasted about 10 minutes of my time, I just start loading up 290, waiting for the knuckleheads to move, which they dont. So I get under the bar, back out, do it my way, back never arches, I never stall and move the weight easily. And neither of them said anything.

So took me about 30 minutes to do my warmups and 3 sets, but I hit 325 for 4. box squat guy just looked shocked. to be honest, I've never seen anybody else squat 3 plates at that gym, the crowd is more of the kind that does the one legged squat on a bosu ball while curling one arm and pressing the other.

whatever.

/rant

[cclemens07]

Squats:
255x5
255x4 (will explain this in story time below)
290x3
325x4 (PR)

Standing Leg Curls:
4x12

Sooooooo.......
For those of you that don't know, I started a new job as a personal trainer this past week....loving every second of it and looking forward to the future. However, the gym I am a trainer at tends to get a little crowded with the affliction and ed hardy crowd, so I continue to do my working out at my current gym...

My current gym is a pretty yuppie gym, dues each month are 90-100, its a three story gym and pretty much has everything you can think of. What I like about this is since it is so yuppie all the members stick to the machine and I can pretty much do my thing with free weights, never had to wait on anything.

Problem is, is people tend to freak out when I deadlift or squat, cause most of them have never seen 3 plates on the bar. I deadlift barefoot, and a while back one of the trainers, who does happen to be a nice guy, told me not to do that. I said ok and just do my deadlifting at night when none of the trainers are there. no big deal.

So after about 8000 warm up sets, he happens to be walking by me as I do my first set of 255. I've never had a problem with my squatting form, or injuring myself. the only problem ive ever had with squats is not doing them. my form is pretty much textbook to rippetoe's, hip joint just below the knee.
So after seeing my first set, he walks up to me and proclaims my feet are too wide and I go down too far....puzzled, I asked him to explain. he told me to keep my feet just at shoulder width and parallel to each other, and to go down until back starts to round. Effectively, its a freakin half squat. So I bear with him hoping he leaves, but he asks me to try it with the 255. So I humor him and do 4. But I really dont like it, cause he's starting to mess with my head, so I just wait for him to leave.

He asks me what my goal is, to work on my quads or hamstrings or glutes....to which I replied "Get Stronger" this thouroughly confused him.

Meanwhile a guy that is doing box squats with 95 pounds comes over and offers his two cents, and they start debating. Already having wasted about 10 minutes of my time, I just start loading up 290, waiting for the knuckleheads to move, which they dont. So I get under the bar, back out, do it my way, back never arches, I never stall and move the weight easily. And neither of them said anything.

So took me about 30 minutes to do my warmups and 3 sets, but I hit 325 for 4. box squat guy just looked shocked. to be honest, I've never seen anybody else squat 3 plates at that gym, the crowd is more of the kind that does the one legged squat on a bosu ball while curling one arm and pressing the other.

whatever.

/rant

hahaha this is great. i always squat and deadlif heavy with my shoes off it works so much better and its funny how everyone is just amazed by it. just keep doing what you do as long as its still working and just ignore the guys that think they know best

LEG DAY

squat
135x8
225x8

half squat
315x10
365x8

squat
275x10x2

leg press
270x10
360x10
450x10

hack squat
180x10
180x10
200x10

still leg deadlift
135x10x3

leg curl
40x15x2

leg press calf raises x3
seated calf raises x3

[bobmackadoo]

U pay how much a month!?!?! Wow that's nsane, I'm only payin 30 n thought that was a ripoff! Gotta love all those helpful folks, congrats on the new job too. Did legs tonight but squats are way light, can't grip the bar w/ the cast so was only able to do sets of 245, n no deads for another 4 weeks prolly : (. But as for the rest of leg day went off w/ out a hitch, school is brutal so makin the gym is tough n then I never remember to post, can't wait till this semester is over

[cclemens07]

Back to heavy this week thank God
gym was busy so just grabbed what i could

hammer strength close grip pulldowns
140x10
240x10
250x8
250x8

smith machine bent over row
225x10x3
135x15

db rows
80x10
90x10
100x8

hyperextensions x3
abs/obliques

deadlifts
135x6
225x6
275x8
315x4
335x3

rear delt machine x3

deadlifts arent what they used to be, not sure why i cant lift what i could a while ago when every other lift has imroved. blah

[NoXplode15]

Its been a while Ground Zero haha. I'm prepping for the NorthStar show in October. Here is what i did yesterday for chest.

Chest

Incline Db Bench

90's/10
90's/11
90's/12

Flat Bench machine

170/12
170/12
170/12

Fly machine

60/15
70/15
80/15

Flat Bench To Neck

155/10
165/8
175/8

[BenReilly]

--------------------------------------------------------------------------------

whoa been out of it this week.

nothing exciting to post, was just a deload week. Was pretty busy studying all week for my certification exam but thats over with so next week will begin Cycle 10 of my 5/3/1 run....

Changing up the training maxes a bit differently, dropping deads by 10 pounds and keeping bench the same.

Training maxes for cycle 10:
Overhead Press: 180
Deads: 390
Bench: 295
Squat: 345

Also gonna switch to sipping on Purple Wraath during the day and taking Size-On intra workout

[cclemens07]

been using the same workout split for a while now, thinking of changing it up. old one looks like this...
mon--chest
tues--back
wed--shoulders
thurs--arms
fri--legs

sometimes i do shoulders saturday instead of wednesday but thats the basic idea

how does everyone else split their workouts????

[BenReilly]

WOOOOOOOOOOOOO
beginning cycle 10!!!!!!

Overhead Press:
120x5
135x5
155x8 PR

Dips:
BWx10
+25x10
+25x10
+45x10
+55x14

CGBP:
95x12
135x10
185x8
205x7

Lateral Raises:
15s x10
20s x10
25s x10
30s x10
40s x10

Front Plate Raise:
25 x10
35 x10
45 x7 +3 after 10 sec break

1MR preworkout
SizeOn version 1 intra

back to deadlifting tomorrow....purchased some power bands that I'm gonna try to incorporate into my routine

[BenReilly]

****** I dropped my training max on deads since i havent been able to give them my all the last couple of months, so this is the same as I did 2 months ago in cycle 8******

Deads:
255x5
295x5
335x12 (PR by 1 rep woohoo)

135+power band x8x2

BB Rows:
135x8
155x5
185x5
185x7

Pullups:
BWx 8, 8, 7 followed by one set of lat pulldowns for 20 reps

was starting my Kroc Rows but got distracted by a couple of kids that were asking me about my training and stuff, cause they saw me do the deads and were kinda freaked out.....after talkin to them I had cooled down already so I called it a night. Needed to feed. guess you can say my back is back to normal.

1MR pre (REALLY loving this stuff)
SizeOn version 1 intra

[cclemens07]

great arm day

v-bar pushdowns
60x12
80x12
100x10

barbell curls
85x12
105x8
105x8 85x8 65x10

decline close grip bench
135x10
185x9
205x7
135x12

incline bench DB curls
35x10
40x8
40x9

overhead cable one arm rope extension
35x10
45x8
35x12

one arm high cable curl
35x15
25x20
35x15

[DocColossus]

Glad to see TGZ still throwing the training logs up here!!!!

[bobmackadoo]

Hey all, still round, just thought I'd drop a line n say hey, still hittin tha gym, but not able to do much, alil bit of shoulders and chest barely. Can only do legs and abs so much, semester finally ended, and really dint go all that well, by the time I got moved n everything the damage was already done, but startin over (yet again) n everything seems to b goin well. Been n my new place for a month n not a shred of drama : ) the cast is sposta come off the 14th n I can't wait, tryin ta make the best of it but it really does suck, I went in for a checkup on it the other day n they pulled the cast, wow that was nasty, N boy did it stink! Least they let me wash it n I got to see where the pins were, that was kina cool, unbelievable how much my forearm n wrist have shrunk. Started usin red laser (iPhone app) to scan my supps, n it's gon save me a ton of cash, give it a go u won't b dissappointed. I will start postin more when I get rid if this cast n can lift again. Ben, prolly gon give ur workout a go soon as I can, you've had unbeliveable results, congrats!

[cclemens07]

started a new workout variation this week. so far did chest/biceps, legs, and shoulders and my whole body is pretty sore especially my legs. started squatting to the floor and man does it make a difference

[bobmackadoo]

doesnt seem like much of ne body on here of late, the cast came off 2 weeks ago and the lifting is finally coming back, i still dont have full range in my pinky yet maybe half. thrilled to say that i havent lost ne thing on deads or squats, figured the deads would fall off as soon as i couldnt do em ne more but i guess not, got 5 sets of 5 @315 the day before yesterday, (bout killed me but i got it) school is keepin me crazy busy, i didnt know that 12 hours was a lot for summer session, but o well, that seems to be going ok for now too. in other news, there is no other news, all i do now is school n gym, god i love that rut! o yea kina almost turned n2 a fat kid, the last 3 weeks i had my cast on all i did was chug beer n eat chocolate cake, it was kinda hard to quit the sweets honestly, but i managed, can almost get the one arm pull up again, (right arm only) gon b a while on the left tho, lost a lot of strength there, guess i might have to give the other site a go if i ever get time, but for now 8 weeks drama free : D

[ninjinja]

anyone still around??

[ricka182]

anyone still around??

Hey Nin..

Not much going on here lately.. A few of us migrated to another board, but still kept up here for a while.. I haven't updated my journal here since April. Doc retired from competing, due to injury. The guy works so hard he broke down.. He still trains, just not as beastly as he used to, I think.

TGZ itself though, has fizzled out I think. But the drive and desire we all had is still there, just not as organized.. Can't remember if we got you on the other board yet?

[shaolinkiwi]

boo

[ricka182]

boo

boo boo..

What's up Shao?

[shaolinkiwi]

boo boo..

What's up Shao?

Hey man. Been real busy with work finding it hard to find enough time to truly pray to Crom and the gods of iron.
Just been able to start doing a bit lately as in at least 4 days a week. Still laying off the weights tho as I'm off to South America for 5 weeks in September and hiking the Inca trail, been reading that it's real hard going if your quite muscular due to the lack of oxygen at 3000 - 4000 feet above sea level. So been cutting for the last 3/4 weeks.

Going in for day surgery in a few hours so will be out of training for 4-5 weeks as well. Nothing major just gotta be done.

What's cracking on your end? How's training?

[ricka182]

Hey man. Been real busy with work finding it hard to find enough time to truly pray to Crom and the gods of iron.
Just been able to start doing a bit lately as in at least 4 days a week. Still laying off the weights tho as I'm off to South America for 5 weeks in September and hiking the Inca trail, been reading that it's real hard going if your quite muscular due to the lack of oxygen at 3000 - 4000 feet above sea level. So been cutting for the last 3/4 weeks.

Going in for day surgery in a few hours so will be out of training for 4-5 weeks as well. Nothing major just gotta be done.

What's cracking on your end? How's training?

Inca Trail huh? Cool man. I've read about it before. One of the many things on my bucket list. Just waiting to find a million dollars to get it all done.

I've been good to Crom, and he has allowed me to continue living. I did take last week off, just to get a 100% deload rest period. I got a couple of workouts in with Doc. Both were great sessions..he really kills it still, even after the injury. He's moving to Los Angeles next week I think, just for a change of pace. For me, I keep trying to cut, but wind up gaining due to my addiction to lift heavy, and often, and eat. I can't complain though, stronger than I've ever been. Just on the edge of a solid 1000lb club entry for the Big 3 lifts.

Other than that..same ol' same ol'..lol Wake up, eat, work, lift, eat, tv, sleep. Repeat until weekend.