Path to 1700 at 198 Raw/Natty

[zmcdole]

SQUATS
135 x 5 x 2
225 x 5 x 2
315 x 3
405 x 2
455 x 1
490 x 2 x 4

STEPUPS
3 sets of 8 each leg (135)

Somehow I managed to squat decently today after less than 5 hours of sleep since Tues as 3pm. My son ZJ was born last night at 10:33pm. In celebration I squatted at home in my garage gym for the first time. Awesome workout!!

[BombDonald]

Nice, is ZJ an abbreviation or is that the whole name? Never heard of that name before.

[zmcdole]

Nice, is ZJ an abbreviation or is that the whole name? Never heard of that name before.

Zack Junior.

[breathinglife]

SQUATS
135 x 5 x 2
225 x 5 x 2
315 x 3
405 x 2
455 x 1
490 x 2 x 4

STEPUPS
3 sets of 8 each leg (135)

Somehow I managed to squat decently today after less than 5 hours of sleep since Tues as 3pm. My son ZJ was born last night at 10:33pm. In celebration I squatted at home in my garage gym for the first time. Awesome workout!!

Congrats!!

You must spread some reputation....

[BombDonald]

Zack Junior.

Doh!

[zmcdole]

Congrats!!

Thanks!

Doh!

Haha!

[zmcdole]

Did some work today on the bench.

BB FLAT BENCH
350 x 5 paused last rep
350 x 5 paused last rep

2 BOARD PRESS
435 x 1
455 x 1 PR

CGBP
310 x 5
310 x 5

PULLUPS
BW x 10
BW x 12
BW x 12
BW x 8

CHEST SUPPORTED DB ROW
60's x 12 x 3

[zmcdole]

Good lift today. My back was feeling weird from sleeping in a pullout bed at the horsepistol for 6 days, but the chiro will fix me up. I hit my numbers today with a scrambled lower back and little sleep. I can't complain.

DEADLIFT
135 x 5
135 x 5
225 x 5
225 x 5
315 x 3
315 x 3
405 x 2
455 x 1
500 x 1
545 x 2
440 x 3 x 5

SLDL
225 x 8
225 x 8
225 x 8

BOX JUMPS
48 incher x 3 x 3

[zmcdole]

Squats today.....

135 x 5 x 2 wu's
225 x 5 x 2 wu's
315 x 2 x 2 wu's
405 x 2 wu's
455 x 1 wu's
505 x 2 x 3 work sets/weight

GHR'S
4 sets of 4-8 reps

5 mins on the bike for cool down

[BombDonald]

Dude, you look so f'ing huge for 198. Sick lifting as always.

[zmcdole]

Dude, you look so f'ing huge for 198. Sick lifting as always.

thanks bro. I make sure and do some bodybalding stuff on my accessory days to make sure I look the part

[zmcdole]

Pretty good workout today. Hit my numbers for the most part, but not 100%.

BB FLAT BENCH
365 x 5
365 x 4

CGBP
325 x 5
325 x 5

DB INCLINE
100's x 10
80's x 10

SEATED DB LATERAL RAISES
20's x 20 x 3

VBAR PUSHDOWNS
3 sets of 15

17 minutes of LISS on the Elliptical.

Pretty good lift today. I didn't hit my 2 sets of 365 x 5. 365 didn't feel heavy, but getting 5 reps was tough. My Ed Coan routine has me at 2 sets of 5 at 380 next week!! I don't see that happening based on what happened today. I'll probably go for 370 x 5 on my 1st set and see how that feels. If for some reason that feels light or like I can go a little heavier, I'll attempt 375 x 5 on my 2nd set. I still feel like I'm making progress with this program, but it progresses fast. It progresses a little too quickly for a natural lifter so it requires some adjustments. No problem though.

[zmcdole]

Great day in the gym today. Caught a pr.

DEADLIFTS
135 x 5 x 2
225 x 5 x 2
315 x 2
405 x 2
455 x 1
495 x 1
545 x 1
585 x 4 PR!!!!!
475 x 3 x 4

GOOD MORNINGS
135 x 8 x 3

[JeremyHamilton]

Good lifting dude, very similar numbers to mine when I was a 198. Good luck on your quest to 1700.

[zmcdole]

Good lifting dude, very similar numbers to mine when I was a 198. Good luck on your quest to 1700.

Thanks for checking out the log. I've got some work to do before 1700, but I think I can get it by next spring.

[zmcdole]

BENCH PRESS
225 x 10 x 2

OHP STRICT
135 x 5
205 x 1
225 x 1
245 x 1
255 x fail
135 x 12

ROPE CABLE PUSHDOWNS
3 sets of 10

LYING CABLE LATERAL RAISES
20lbs x 25 x 4 sets

LYING INCLINE REVERSE FLIES
20lbs x 15-20 x 3 sets

17 mins LISS on the treadmill.

[zmcdole]

Good lift at the gym with some shenanigans afterwards........

PULLUPS
BW + 45 x 5 x 4 sets
BW x 10 x 2 sets

SEATED LOW ROW MACHINE
4 sets of 12

ROPE STRAIGHT ARM PULLDOWNS
3 sets of 10-12

HANG CLEANS SS WITH UH SHRUGS
225 x 4/225 x 15 x 2 sets

UH SHRUGS
315 x 12 x 2 sets
225 x 12 x 1 set

SEATED PREACHER CURLS
55lbs x 15
65lbs x 15
75 x 12
55 x 10
45 x 8

17 minutes cardio on the ellliptical.

Then I stopped by the park to see if I can still jump. I think I still got some decent hops......http://www.********.com/v/533703428085

[BombDonald]

Damn you can jump. I gotta try soon.

[zmcdole]

Damn you can jump. I gotta try soon.

thanks dude!! I probably should have waited on the jumping another day. It didn't have a positive impact on today's squatting I can tell you that. Either way, I'd like to continue to try and make progress with my jumping ability and hopefully get to the point where I can catch an oop and put it down. We'll see.....

[zmcdole]

Squats today. Pretty good and I hit my numbers even though they weren't as fast as I would have liked.


Warmed up on the bike for 5 minutes.

SQUATS
135 x 5
225 x 5
225 x 5
315 x 3
405 x 1
475 x 1
495 x 1
520 x 2 x 3

GHR'S
4 sets of 6-12 reps

CALVES (on the v-squat)
10 sets of 8-12 reps

5 mins on the bike.

[zmcdole]

Did some pretty good benching today considering the beating that my body has taken this week. 585 x 4 deadlift on Monday. 2 extra reps than what the workout called for. 520 x 2 x 3 last night. All reps were pretty tough. I also normally bench on Sat instead of Fri. The Ed Coan bench program make retarded progression in the last half. I've stayed on program so far and hit numbers until now. With all that said I think today was a good day.

BENCH
370 x 5
370 x 4

CGBP
335 x 4 burnt from 370
315 x 4 burnt from 335 lol

2 sets of light Rope pushdowns.

[zmcdole]

Good lift today.

DEADLIFTS
135 x 5 x 2
225 x 2-3 x 2
315 x 2 x 2
405 x 1 x 2
495 x 1
545 x 1
610 x 1 (was supposed to be a double, but I'll take one at 6 weeks out)
510 x 2 x 2
405 x 5

[zmcdole]

Vid from yesterday's workout. 610 deadlift: http://www.********.com/v/533881037155

[MindWentBlank]

Nice lift! I did 345x5 today at 151 lbs. I guess it's a PR the best i've ever gotten is 355x1 at 183lbs.

[zmcdole]

Nice lift! I did 345x5 today at 151 lbs. I guess it's a PR the best i've ever gotten is 355x1 at 183lbs.

Yeah dude!!!! That would be a HUGE PR!!!! You're probably pulling in the low 400's for a single.

[MindWentBlank]

Yeah dude!!!! That would be a HUGE PR!!!! You're probably pulling in the low 400's for a single.

Thanks! I subbed your thread will check in for motivation.

[zmcdole]

Good day in the squat rack. Squats were moderately fast and I stayed healthy.

10 minutes warmup on the elliptical

SQUATS
A bunch of warmups from 135 up to 495 for a single
535 x 1
535 x 1
535 x 1
405 x 3
405 x 2 ATG paused

GHR'S
3 sets of 6 (done with knees on bosu(half med ball))

10 minutes cool down on the bike.

[zmcdole]

Hit a pr on the bench today.

BB FLAT BENCH
WU'S from 135 up to 360 for a single
385 x 3 (went for a 4th didn't get it)
390 x 3 felt awesome: http://www.********.com/v/534023177305

CGBP
355 x 3
355 x 3

DB INCLINE
80 x 12
80 x 15

DB OHE'S
70 x 10
75 x 10

[zmcdole]

Smashed it today. Felt very good and my form has never felt this "ON" before. I also did the entire workout beltless which is a first at these numbers.

DEADLIFT
WU'S 135 up to 495 for a single
545 x 3
545 x 3
545 x 3
440 x 3
440 x 3
440 x 3

1st set of 545 wasn't so great. I let the weight get out in front of me on the 1st rep. The 2nd and 3rd sets were money. I got in a great groove with my form and 545 was smooth and fast for all 3 reps of the 2nd and 3rd set.

[zmcdole]

Completely wrecked after today's workout.

SQUATS
135 x 5
135 x 5
225 x 4
315 x 1
315 x 1
405 x 1
455 x 1
495 x 1
515 x 1
545 x 1
545 x 1
545 x 1
585 x walkout
635 x walkout
405 x 4

SAFETY SQUAT BAR GM'S
135 x 8 x 3