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  1. #61
    Registered User zmcdole's Avatar
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    Had an amazing squat day today and set a PR.

    SQUATS
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 1
    405 x 1
    455 x 1
    495 x 1
    525 x 1 FAST
    550 x 1 fast, but FREAKING HIGH DANGITTTT!!!!!!!!!!!!!!!!!
    550 x 1 not as fast, but deep. www.facebook.com/v/525686903265
    475 x 2
    455 x 2

    LYING LEG CURLS
    3 sets of 15
    1 set of 8

    DONE!!!
    1708 total @220 Raw
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  2. #62
    Registered User zmcdole's Avatar
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    Decent workout today even thought it didn't go as planned. I was supposed to hit 585 for a double. That should have been fairly easy since I did that nearly a month ago already. However, I decided it would be a brilliant idea to jump from 495 to 585. Not so brilliant. Should have went 495,545, then 585 for a double. So long story short I ended up with 585 for a single after missing the first attempt because of the weight jump.

    DEADLIFT
    135 x 5
    135 x 5
    225 x 5
    315 x 3
    405 x 2
    495 x 1
    585 x I'm an idiot
    585 x 1
    495 x 5
    495 x 3
    495 x 3 sumo

    REVERSE HS VSQUAT
    10 plates x 8
    10 plates x 8
    10 plates x 8
    1708 total @220 Raw
    Improve my total every time I step on the platform.

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  3. #63
    Registered User BombDonald's Avatar
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    Ha where did you miss it?
    585/405/606
    www.youtube.com/user/BombDonald
    http://forum.bodybuilding.com/showthread.php?t=127092013
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  4. #64
    Registered User zmcdole's Avatar
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    Originally Posted by BombDonald View Post
    Ha where did you miss it?
    Off the floor of all places. Pretty weird considering a month ago I hit it for a double, but like I said I'm pretty sure the jump in weight is what caused that. I've NEVER made a jump in weight that big.
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  5. #65
    Banned mm55's Avatar
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    You're so strong......
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  6. #66
    Registered User zmcdole's Avatar
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    Originally Posted by mm55 View Post
    You're so strong......
    Thanks man. I've got some work to do, but it takes time.
    1708 total @220 Raw
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  7. #67
    Registered User breathinglife's Avatar
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    Strong work recently!
    637/390tng/615 - belt/wraps, best gym lifts.
    600/370/600 - best competition lifts.
    575/330/560 - best competition lifts at 181 raw.
    "I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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  8. #68
    Registered User zmcdole's Avatar
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    Originally Posted by breathinglife View Post
    Strong work recently!
    Gracias. I've got a HEAVY bench workout tonight. I'm supposed to hit 410 for 2 doubles If I hit that I'll be pretty freaking pumped. Hopefully I can get a vid.
    1708 total @220 Raw
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  9. #69
    Registered User zmcdole's Avatar
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    Another PR on the bench today.

    BB FLAT BENCH
    410 x 2
    410 x 1.5 didn't drive back to the rack on the 2nd rep
    VID: http://www.facebook.com/v/525833040405
    Yeah I know it's sideways. Trust me I want to punch facebook in the face for not letting me rotate it and then punch my phone in the face for making it sideways. Oh and don't worry there are 2.5's on the ends

    CGBP
    365 x 1.5? what?
    365 x 2 Easy? Not sure about that. Whatever.

    FLAT (again)
    315 x 8

    HS WIDE GRIP
    5 pps x 5
    3 pps x 10

    6 mins LISS on the elliptical
    10 mins walking running on indoor track. Only ran at 65-70% full speed. I walked a lap and ran a lap until I got a mile. I think post workout cardio is VERY BENEFICIAL for recovery as long as you don't go nuts.
    1708 total @220 Raw
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  10. #70
    Registered User BombDonald's Avatar
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    Awesome benching as always.
    585/405/606
    www.youtube.com/user/BombDonald
    http://forum.bodybuilding.com/showthread.php?t=127092013
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  11. #71
    Registered User zmcdole's Avatar
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    Reppin my last meet PR.

    SQUATS
    135 x 5 wu
    135 x 5 wu
    225 x 5 wu
    315 x 3 wu
    405 x 1 wu
    455 x 1 wu
    495 x 1 wu
    535 x 2 work
    535 x 2 work
    535 x 2 work
    455 x 3
    405 x 5
    225 x 8
    Dang squats felt good today. I used a pair of shoes with a little more heel. I was using my deadlift shoes and I squatted 550 with em, but I think the ones I used today give me way more drive out of the hole. Dang LVAC's bars suck though.

    LYING LEG CURLS
    15
    12
    8

    REVERSE HS VSQUAT
    10 plates x 5
    10 plates x 5

    STRAIGHT LEG CALF RAISE
    4 sets of 10

    SEATED CALF RAISE
    4 sets of 15

    10 mins LISS. 7 min on the bike and 3 on the walking track.
    1708 total @220 Raw
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  12. #72
    Registered User zmcdole's Avatar
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    Some good pulls today.

    DEADLIFT
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 2
    405 x 1
    455 x 1
    495 x 1
    545 x 1
    585 x 1 VERY FAST!!! happy about that.
    620 x miss. partner gave me a nudge to complete the lift.

    DEFICIT 4"
    455 x 3
    455 x 3
    455 x 3

    Pretty good day today. I'm happy that I was able to pull 585 with speed, but I really wish I would have been able to hit 620. No sweat though. Next week I'm supposed to work up to 635 for a single, but since I failed at 620 I'll most likely hit that again or at least attempt it. I think my heavy warmups will be 495 and 565 and then jump to 620. I know I have to be careful not to make huge jumps in weight while working up to my heaviest set, but I think doing 495,545,585 as warm ups fatigued me today before I got to 620. I'll try that out and see what happens. My opener in April will most likely be 585.
    1708 total @220 Raw
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  13. #73
    Registered User BEhave's Avatar
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    do you do any assistance lifts or just the main ones?
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  14. #74
    Registered User zmcdole's Avatar
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    Originally Posted by BEhave View Post
    do you do any assistance lifts or just the main ones?
    Yeah we do some good mornings, SLDL's, rack pulls, and reverse hammer strength Vsquats (another version of good mornings) on days that we deadlift. Right now since we're about 3 weeks out we have pretty much tapered off the assistance stuff/went very light with it. I have a separate back day where I do pullups, db rows, and usually chest supported tbar rows or some other supported row where I can avoid using my lower back as it rests/heals from my deadlift day.
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  15. #75
    Registered User zmcdole's Avatar
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    Got some work done on the bench press today.

    BB FLAT
    135 x 8
    225 x 5
    275 x 2
    315 x 1
    365 x 1
    385 x unrack and hold only
    415 x 1
    415 x 1

    CGBP
    365 x 2 paused both reps
    365 x 2 no pause

    BB FLAT
    385 x 2 paused
    385 x 1 paused
    225 x 14 no pauses

    I was supposed to hit 415 for 2 doubles today. I think that would have been VERY impressive considering I only hit 410 for a set of 2 and a set of 1.5 just last week. With that said, I'm still pretty pleased with the speed I had with 415 in the video I took. I honestly believe that my 1st rep in the video is as fast as 410 last week. Let me know if you disagree I'm hoping to hit 425 for two singles next week. Vid of 415: http://www.facebook.com/v/526007760265
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  16. #76
    Registered User zmcdole's Avatar
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    Another great day in the squat rack.

    SQUATZZZ
    135 x 5
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 2
    405 x 1
    455 x 1
    495 x 1
    555 x 1
    555 x 1
    555 x 1
    455 x 3
    405 x 3
    Vid of 2nd set with 555: www.facebook.com/v/526057914755

    Not the best video, but it was NOT high I can assure you. I had 3 judges spotting me and a forth running the camera. Anyways, I'm really pleased that I was able to hit that weight for 3 straight sets.

    3 sets of light seated leg curls
    3 sets of seated calf raises
    5 sets of straight leg leg press calf raises

    Awesome workout today!!!
    1708 total @220 Raw
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  17. #77
    Registered User zmcdole's Avatar
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    By far the best day I have EVER had deadlifting.

    DEADLIFTS (started off coventional and then decided I would try froggy/sumo)
    135 x 8
    135 x 8
    225 x 5
    225 x 5
    315 x 3
    315 x 3 froggy
    405 x 1 conventional
    405 x 1 froggy
    495 x 1 conventional
    495 x 1 froggy "ewwww that felt nice I think I'll do again"
    565 x 1 froggy "holy crap that was fast"
    600 x 1 froggy "OMG!!" first time ever hitting 600 in the gym even though I've hit it on the platform in competition
    620 x 1 froggy shakes head
    495 x 1 froggy

    Vid of 620: www.facebook.com/v/526176916275
    1708 total @220 Raw
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  18. #78
    Registered User zmcdole's Avatar
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    Great day benching today. Hit 395, 415, and 425 all paused. Vids of 415 and 425.

    BB BENCH PRESS
    395 x 1 paused
    415 x 1 paused
    425 x 1 paused (unfortunately my spotter got a little jumpy when the weights movement slowed down and he didn't let me finish the rep) I'm certain I would have finished it successfully

    CGBP
    315 x 5 last rep paused
    315 x 4 last rep paused

    HS WIDE GRIP
    2 plates per side x 12
    2 plates per side x 12

    15 minutes LISS on the treadmill.
    1708 total @220 Raw
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  19. #79
    Registered User zmcdole's Avatar
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    Nothing exciting today. I was wanting to work up to 545, but I could never get my hips loose and or my head in it. If my body isn't feeling just right I won't push it. No way I'm gettin hurt right now.

    SQUAT
    135 x 8
    135 x 5
    225 x 5
    225 x 3
    315 x 2
    405 x 1
    455 x 1
    495 x 1
    515 x 1 done

    OVERLOADS (catch bar set at bellybutton height)
    585 x 2
    585 x 2

    I'm feeling disappointed that I only worked up to 515, but I'm not gonna push it if my body isn't feeling right. 515 felt heavy and it wasn't fast by any means so there just wasn't any sense in going past that. Besides, I've already hit my goal weight (555) for the meet April 3rd with plenty of confidence that on the day I can hit 560+.
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  20. #80
    Registered User BombDonald's Avatar
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    Hey at least I could have kept up with you in your last squat workout lol.

    Just noticed your deadlifts the other day, and they were sick. Switching over to sumo for you may be just what you needed.
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  21. #81
    Registered User zmcdole's Avatar
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    Originally Posted by BombDonald View Post
    Hey at least I could have kept up with you in your last squat workout lol.

    Just noticed your deadlifts the other day, and they were sick. Switching over to sumo for you may be just what you needed.
    I've tried full sumo before without much luck. I was only able to get up to 545 that way. I think my hammies were the weak link going full sumo. I feel pretty strong pulling conventional, but I think my back is becoming the weak link there. I had always wanted to try pulling with a stance that's halfway between conventional and full sumo. My stance looks fairly wide in the vid, but it's not as wide as it looks. We deadlift with a pretty short bar. Pulling like I did in the vid just works better for me. I get more "push" with that stance. I feel like I'm pulling way too much with conventional and I have ZERO push with full sumo. With a "froggy" stance I get equal amounts of pull and push when I deadlift. Push sounds weird, but I've been told to imagine I'm pushing the ground away from me when I deadlift.
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  22. #82
    Registered User breathinglife's Avatar
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    You are just a bag of PRs lately.
    637/390tng/615 - belt/wraps, best gym lifts.
    600/370/600 - best competition lifts.
    575/330/560 - best competition lifts at 181 raw.
    "I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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  23. #83
    Registered User zmcdole's Avatar
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    Originally Posted by breathinglife View Post
    You are just a bag of PRs lately.
    It has been nice.

    Todays meet recap:
    SQUAT: Opened with 534 easy although a little shaky on the set up. 2nd attempt was 551 and it was easy. 3rd attempt was 562 and it was fairly easy as well and I'm wondering if I should have just went for 567 or maybe even slight higher. Oh well 560 what I wanted and anything above that would have just been icing on the cake. Tweaked the crap out of my next and left trap on my 3rd attempt. Not sure how.

    BENCH: Opened with 396 and it was pretty fast. 2nd attempt was 413 and it was semifast, but felt heavy. 3rd attempt was 418 and I powered through it. I wanted 424 really badly, but after 413 I knew 424 wasn't in me and a 1600 total was in the back of my mind and my neck was bothering me so 418 was a very good decision.

    DEADLIFT: Interesting to say the least. Opened with 601 and it was fairly fast although not nearly as fast as I thought it would/should have been. 2nd attempt was 622. Missed it......then judges say they're gonna give me another attempt at it and erase the the failed one because the bar wasn't clean and they misloaded it. Ok cool. 2nd 2nd attempt with 622 fail. My freaking grip went again. My fault, bar was loaded correctly and cleaned, but I forgot to put on my glass bellybutton and wasn't focused on setting up my grip. Ok here we go for my 3rd attempt. Switched my over under grip from right under/left over to left under right over. Smoked the weight easily. Feels good and bad man. Had I just decided to do this on my do over I'd probably be telling you that I had a 633+ deadlift today. Whatever who cares I had a great day and totaled 1600

    Vids of 3rd attempts shortly.
    1708 total @220 Raw
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  24. #84
    Registered User zmcdole's Avatar
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    1708 total @220 Raw
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    Being a male is a matter of birth. However, being a "man" is a matter of choice.
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  25. #85
    Registered User BombDonald's Avatar
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    Dude, awesome stuff. That is plain rediculous.
    585/405/606
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    http://forum.bodybuilding.com/showthread.php?t=127092013
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  26. #86
    Registered User ZaeYeL's Avatar
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    Amazing meet, now that 1700 eh?
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    Registered User breathinglife's Avatar
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    You are stupidly strong.
    637/390tng/615 - belt/wraps, best gym lifts.
    600/370/600 - best competition lifts.
    575/330/560 - best competition lifts at 181 raw.
    "I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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  28. #88
    Registered User zmcdole's Avatar
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    Originally Posted by BombDonald View Post
    Dude, awesome stuff. That is plain rediculous.
    Thanks
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  29. #89
    Registered User zmcdole's Avatar
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    Originally Posted by ZaeYeL View Post
    Amazing meet, now that 1700 eh?
    That's the plan. Now its a just a matter of how fast I can get there.
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  30. #90
    Registered User zmcdole's Avatar
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    Originally Posted by breathinglife View Post
    You are stupidly strong.
    Next stop retarded strong!
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