Path to 1700 at 198 Raw/Natty

[zmcdole]

Good workout today. It felt really good getting back in the gym, but I can tell I'm not fully recovered from my meet.

BB FLAT BENCH
Warm ups
365 x 1
315 x 11 I was silly thinking I could get more than that seeing as I've been training in 2-3 rep range for the past 6 weeks.
225 x 10

HS WIDE GRIP
3 plates x 12
3 plates x 12

HS INCLINE
2 plates x 10 x 2

ROPE PRESSDOWNS
1 set of 15

VBAR PRESSDOWNS
1 set of 15

25 mins LISS on the elliptical and walking track.

[zmcdole]

Did a bodybuilder type legs workout today to keep it light and get da pump.

SQUAT (all ATG)
135 x 10
135 x 10
225 x 10
225 x 10
315 x 8

HACK SQUAT
3 plates per side x 10 x 2
2 plates per side x 12

BARBELL SLDL
135 x 10
225 x 10
225 x 10

LYING LEG CURL
3 sets of 15

STANDING CALF RAISE (HS vsquat machine)
3 sets of 10-12

SEATED CALF RAISE
3 sets of 12

12 mins LISS on the bike and elliptical.

[zmcdole]

Back in the gym doing work today. I'm tentatively 7 weeks out from another meet in June. We'll see though since my son is due the last week of May. If comes around due date, then I probably won't do the meet, but if he's a few weeks early like we think, then I'll try and do it. I'll be doing a meet in July for sure though.

DEADLITS
135 x 8 4" deficit
135 x 8 4" deficit
225 x 5 4" deficit
315 x 2 4" deficit
405 x 1 4" deficit
495 x 1 from floor
545 x 1 from floor
585 x 2 from floor
475 x 3
475 x 3
475 x 3
475 x 3
475 x 3

GOOD MORNINGS
3 sets of 8

Good workout today. Tore my hand pretty good on my 3rd set of 475 so hopefully that heals up for next weeks 610 x 2.

[breathinglife]

In for 610x2!

Quality work recently. I think the high reps is just what you need to recover from your meet.

[zmcdole]

In for 610x2!

Quality work recently. I think the high reps is just what you need to recover from your meet.

We'll see. I felt really good today other than the ripped callus. Hopefully it heals properly by next Monday so I can pull 610. Hopefully the baby comes a few weeks early so I can compete in June, but if not no big deal. I just want a healthy son.

[breathinglife]

We'll see. I felt really good today other than the ripped callus. Hopefully it heals properly by next Monday so I can pull 610. Hopefully the baby comes a few weeks early so I can compete in June, but if not no big deal. I just want a healthy son.

Healthy sons are the best!

[zmcdole]

Volume today!!!

SQUATZZ
135 x 8
135 x 8
225 x 4
225 x 4
315 x 1
405 x 1
430 x 2 x 9

VSQUAT (facing pad)
8 plates x 8

5 mins in the bike.

Felt strong on EVERY set today and even threw in some pauses on the last 3 sets.

[zmcdole]

I just wanted to post a link to the squat program that I'm currently running: http://www.angelfire.com/pe/txpls/ca...1.html?weight=

[breathinglife]

I just wanted to post a link to the squat program that I'm currently running: http://www.angelfire.com/pe/txpls/ca...1.html?weight=

That's a really interesting routine. I haven't really seen something like it before; its reps are so much lower than other CAT type routines I've looked at (although I haven't looked at that many.)

Have you used it before? If so, how'd it turn out?

[zmcdole]

That's a really interesting routine. I haven't really seen something like it before; its reps are so much lower than other CAT type routines I've looked at (although I haven't looked at that many.)

Have you used it before? If so, how'd it turn out?

I have used it before. I used it in preparation for my last meet. The meet before that (oct) I had a 534 squat. I was probably good for 540-545, but I went for 551 on my 3rd attempt and never came back up. This past meet I was able to hit 562: http://www.********.com/v/531668091915 I think I had another 5-10lbs in me. So basically it took me from 540-545 to 570.

In conclusion I think it was successful.

[zmcdole]

BB FLAT BENCH
305 x 10 (last 4 reps paused)
305 x 10 (last 2 reps paused)

2 BOARD PRESS
425 x 1
445 x 1
455 x 1 (needed a little nudge from spotter)

CGBP
265 x 10
265 x 9

LATERAL RAISES
10lbs x 25 x 2



Gassed!!!!

[zmcdole]

DEADLIFTS

4 INCH DEFICIT
135 x 5
135 x 5
225 x 5
225 x 5
315 x 2
405 x 1
455 x 1
495 x 1

FLOOR
495 x 1

RACK PULLS (bar height 2 inches below knees)
495 x 3
585 x 1
635 x 1
675 x miss (grip)
675 x miss/helped + hold
675 x 5 second hold
495 x 3

I'm happy that I hit 635 in the racks cause that's a pr, but I really wanted to hit 675. I was tempted to put on straps to get it, but that would have negated the lift in my mind because if can't do it without straps it's worthless. No sweat though, the holds with 675 felt pretty good.

[zmcdole]

Tough workout today.

SQUATZZZ
135 x 5
135 x 5
225 x 5
225 x 5
315 x 3
315 x 2
405 x 1
450 x 2 x 9

LEG CURLS
3 x 12

[zmcdole]

BB FLAT BENCH
bar x 15
135 x 10
225 x 5
315 x 1
315 x 1 close grip
305 x 10 paused last 2 reps
305 x 10 paused last 2 reps

CGBP
270 x 10 paused last 2 reps
270 x 10 paused last 2 reps

DB INCLINE (very small incline first notch up from flat)
100's x 5
120's x 5
130's x 7

[zmcdole]

Pretty good deadlift day. Set a PR.

135 x 5
135 x 5
225 x 5
225 x 5
315 x 2
315 x 2
405 x 1
405 x 1
500 x 1
545 x 1
585 x 3 PR http://www.********.com/v/532403098955
475 x 3 x 3

A few box jumps.

Some tire flips. Big tire, but not very heavy.

[zmcdole]

Nice light bench/shoulder day today.

BENCH
255 x 10
255 x 10

SMITH BEHIND THE NECK PRESS
135 x 15
155 x 12
185 x 6....135 x 12

SMITH SHRUGS UH GRIP
225 x 20
315 x 12 without straps + 10 more with straps
315 x 8 without straps + 10 more with
315 x 15.....12.......10 REST PAUSE WITH STRAPS
225 x 15 straps

SEATED DB LATERAL RAISES
25 x 20
30 x 15
30 x 12.....22.5 x 10.......8 (rest pause sets)

SEATED LATERAL RAISE MACHINE
1 set of 15

SEATED REVERSE PEC DECK
3 sets of 12-15

LYING FACE PULLS
3 sets of 12-15

DIPS (bodyweight
2 sets of 25

VBAR PUSHDOWNS
3 sets of 15

10 mins of MISS on the elliptical

[zmcdole]

SQUATZZZZZZZZ!

Warmup - 7 minutes on the bike. Some leg extensions and leg curls.

135 x 8
135 x 8
225 x 5
225 x 5
315 x 3
365 x 1
405 x 1
460 x 2 x 5
460 x 5
460 x 5

DB SLDL
80's x 8 x 3

8 mins LISS on the treadmill

[zmcdole]

Great bench workout today. Felt very strong.

320 x 8 (last two reps paused)
320 x 8 (last two reps paused)

CGBP
280 x 8 paused all reps
280 x 8 paused all reps

DIPS (weighted)
180 x 4 paused reps
205 x 4 no pause
bw x 20

DB PULLOVERS
60 x 12 x 4

DB LATERAL RAISES
25 x 15 x 3

[breathinglife]

Good grief. Your bench is insane.

[FrostHammer]

Good grief. Your bench is insane.

x2, looking good man.

[zmcdole]

Good grief. Your bench is insane.

x2, looking good man.

Thanks guys. I experimented a little with not tucking as much yesterday on the descent. I have a bad habit of breaking at my wrists when I do higher rep sets. Not tucking as much helped me keep my wrists locked and allowed me to press more efficiently.

[zmcdole]

Crappy day of deadlifting. It happens from time to time I suppose. I think my volume on squats has caused me to burn out. I think 585 x 3 and 7 sets with 460 was just too much for my body to handle along with trying to go heavy again this week on deads. The plan is to 1st deload this weeks squats, deload next weeks deadlifts, and then cut my squat volume in half. So if my workout calls for 7 sets I'm doing 4. I just cannot handle heavy deads and squats with tons of volume at the same time. My squat is where I want it to be for July already. I don't have to go crazy with that. My deadlift is not where I want it to be and it's possible I will pull in June. I need to be tapping 640 by the beginning of June. My goal is to squat 570-580 in July. Since I've already hit a fairly easy 562 in competition I'm gonna chill on squats and let my deadlift do it's thing.

Today's craptastic workout:

135 x 6-8 x 2
225 x 4-5 x 2
315 x 2
405 x 2
500 x 1 felt heavy for some reason
565 x 1 super slow wth is going on?
600 x you're a freaking morpon a slow 565 should've told you to come back down.
my back hurts x 10
225 x 10 x 3

I really cannot believe I let myself go up after a sloppy 565 that felt like a ton. You live and you learn I guess. I've always said that mistakes teach you the most. Well lets just say I learned quite a bit today

[zmcdole]

Hit some squats today.

135 x 5
135 x 5
225 x 5
225 x 5
315 x 2
365 x 1
405 x 2
405 x 2
405 x 2
315 x 5
315 x 5

FRONT SQUATS
225 x 5
225 x 5
275 x 3

12 mins LISS on the bike.

My back felt awesome today, but I wasn't gonna push anything or do anything stupid. I'd like to go moderately heavy on Monday's deadlifts and think I'll be ready.

[zmcdole]

BB BENCH
135 x 10
225 x 5
275 x 2
335 x 8 last 2 reps paused
335 x 7

CGBP
295 x 8 last 4 reps paused
295 x 7

DB INCLINE
110 x 8
130 x 8

DB PULLOVERS
60 x 12
65 x 10
80 x 10

[giger]

Awesome work in here. Solid lifts Bud!

[zmcdole]

Awesome work in here. Solid lifts Bud!

thank you sir

[zmcdole]

Great workout today. Felt strong and fresh. I burnt out my CNS by trying to prep for a June push/pull meet. I started my squat program over, but kept my deadlifts pretty heavy in preparation for another peak in June. My squat routine calls for a ton of volume at the beginning and that does not mix well with HEAVY deads. So I'll continue my squat routine where I'm at while lowering volume as necessary. I have completely started over on my Coan/Phillipi deadlift routine.

DEADLIFTS
135 x 10
135 x 5
225 x 5
315 x 3 x 2
405 x 2 x 2
510 x 2
410 x 3 x 6

GOOD MORNINGS
3 sets of 8

BOX JUMPS
worked up to 48 inch box for 3 sets of 3

[zmcdole]

http://www.********.com/v/532907188755

I had a workout at the hospital!! 5 sets of handstand pushups 10-12 reps. 4 sets of 25 pushups. 4 sets of 25 crunches. My son should be here sometime in the early morning. My wife will be induced in the next 5-6 hours hopefully.

[BombDonald]

Good stuff. Hope it goes well.

[zmcdole]

Good stuff. Hope it goes well.

Thanks!! Can't wait to see what the little booger looks like.