All Eyez On Me 2.0

[adamsz]

New log. Old one was in the regular workout journal section, and since I've made the switch over completely to powerlifting and accomplished most of the goals I set in my first one I mine as well have a journal in the powerlifting section now.

Old log: http://forum.bodybuilding.com/showth...hp?t=140246893 (6 months 5/3/1 and 7 months Sheiko)

Lifting History

July 2010 - September 2011 bodybuilding split

October 2011 - April 2012 5/3/1 with emphasis on bodybuilding accessory work

May 2012 - December 2012 Sheiko 29/37/32/29/37/31/32

A detailed report of my 7 months on Sheiko: http://forum.bodybuilding.com/showth...43&p=991409513

December 1st, 2012 First powerlifting meet, The West Coast Open in Newport, OR. Competed in the 220 open @210lbs with no dieting, and took 3rd place.

Best Gym Lifts

Squat: 405

Bench Press: 335

Deadlift: 495

Best Meet Lifts

Squat: 402



Bench Press: 336



Deadlift: 507



Goals

2012 Goals:

315 Bench Press - check
405 Squat - check
495 Deadlift - check
225 SOHP - fail: haven't concentrated on SOHP in over 7 months now

2013 Goals:

365 Paused Bench Press
500 Squat
600 Deadlift
1300 total by next meet (late March I think)
1400 minimum total by end of 2013 (I know this doesn't add up with my big 3 goals lol)
lose 5-10lbs and compete comfortably in the 198 class
do more GPP
keep up with my mobility + physio work

[dan_g_28]

In. Sup brah.

[adamsz]

In. Sup brah.

Dan G in the house! you already know I'm on team Dan G brah. Good to have you man, will rep off spread

[The Shoeless Wonder]

in for measly reps


600 is gonna take a lot of work from 500

[RyouBakua]

those lifts went up too easy in those vids


solid work bro

[adamsz]

20 minute dynamic warmup

9:55AM - 11:40AM lifting

Bench Press Superset With Neutral Grip Chin-ups medium-grip, all reps paused
45 x 5 - 5 chins
95 x 5 - 5 chins
135 x 5 - 5 chins
185 x 5 - 5 chins
225 x 5 - 5 chins
245 x 5 - 5 chins
260 x 5 - 5 chins
260 x 5 - 5 chins
260 x 5 - 5 chins
260 x 5
260 x 5 - 5 chins

Paused Incline DB Press pause @ bottom for 1 second, explode up
50's x 10
50's x 10
50's x 10
50's x 10
50's x 10

Band Pressdowns/Extensions alternating between blue and red bands, regular pressdowns and overhead extensions
Blue Band: 87 reps
Red Band: 100 reps

Sled Face Pulls load sled. jog backwards until rope is taunt. pull sled harness towards face, end in rear double bicep pose. repeat. profit.
sled+45 x 20 reps
sled+45 x 24 reps
sled+70 x 18 reps
sled+70 x 17 reps
sled+70 x 18 reps

Roman Chair Leg Raises
10
10
10

11:40AM - 12:00AM Sled Throws load sled with weight. push sled as hard as possible to shoot it forward. walk up, repeat. profit.

sled+70 x 1 lap (1 lap = 130 feet)
sled+70 x 1 lap (1 lap = 130 feet)
sled+70 x 1 lap (1 lap = 130 feet)
sled+70 x 1 lap (1 lap = 130 feet)
sled+45 x 1 lap (1 lap = 130 feet)
sled+45 x 1 lap (1 lap = 130 feet)
sled+45 x 1 lap (1 lap = 130 feet)
sled+45 x 1 lap (1 lap = 130 feet)

30 minutes foam rolling / stretching

Thoughts

I recently switched gyms about a week ago: from a commercial gym, 24 Hour Fitness, to a powerlifting gym, Elite Performance Center owned by Kabukirocks (Chris Duffin, you can find is journal here: http://forum.bodybuilding.com/showthread.php?t=7388411 ). Fukin crazy how different of an environment it is. Everyone at EPC seems to be extremely nice, humble, and helpful. I've asked a lot of guys questions and for help and they've always been willing to drop what they're doing to come and assist me. Been kinda working out with this one guy Jeff, who trains for strongman. We were discussing the differences between a commercial gym and EPC and something he said today really resonated with me: "Everyone here is like someone who owns a Ferrari, but drives it around at 20mph. They have the fatest car possible, but they know it's fast so they don't feel the need to show it off all the time. At commercial gyms it's the opposite: everyone owns a Honda Civic but tries to drive around at 200mph all the time. They all train like they're trying to show off all the time and walk around like they're the best. It's completely different here though, everyone is trying to help each other out and succeed together." I thought that was really fukin awesome. I can't wait to keep training here, I've already learned a ton.

[xRequiem]

In. looks like we have similar DL goal for next year your bench is massive though

[dopamine72]

It bugs me when people make new logs because I keep having to resub and sometimes I end up missing a lot. So please keep this one till 10,000 posts

I like that analogy of the PLing gym vs commercial gym. It also shows how you don't have to push yourself 100% all the time to make maximum progress. How much is the gym costing you if you don't mind me asking? I went to a PLing gym called Diablo barbell. Everyone seemed cool there and the owner was a nice guy. But he wanted to charge me $250 a month to start off. Also said he would only train me if I wanted to become 275 and have Elite lifts. He pretty much laughed at my 600 DL goal and said he could get me there in a few months which intrigued me. But I just don't wanna spend that kind of money when I am already making decent progress myself.

Nice goals, mine are similar, but why have you neglected SOHP? You don't have to neglect any lifts really bro. Do it all!

[Jstamp]

You know I'm in!!!

[fittofattofit]

In Zach!

"Everyone here is like someone who owns a Ferrari, but drives it around at 20mph. They have the fatest car possible, but they know it's fast so they don't feel the need to show it off all the time. At commercial gyms it's the opposite: everyone owns a Honda Civic but tries to drive around at 200mph all the time. They all train like they're trying to show off all the time and walk around like they're the best. It's completely different here though, everyone is trying to help each other out and succeed together." I thought that was really fukin awesome. I can't wait to keep training here, I've already learned a ton.

So cool....and so true

And great work on the first sesh for the new log!

[adamsz]

in for measly reps

600 is gonna take a lot of work from 500

repped! lol. I dunno I think if I work on my technique a lot and get some good coaching I can add 100lbs to my deadlift in 2013.

those lifts went up too easy in those vids

solid work bro

Thanks RB. In retrospect I think I was being too conservative on some of my attempts and had another 10-15lbs on bench and deadlift

[adamsz]

In. looks like we have similar DL goal for next year your bench is massive though

Welcome brah. Have you hit 500 on DL yet or is your sig current? Also how you like Texas Method?

It bugs me when people make new logs because I keep having to resub and sometimes I end up missing a lot. So please keep this one till 10,000 posts

I like that analogy of the PLing gym vs commercial gym. It also shows how you don't have to push yourself 100% all the time to make maximum progress. How much is the gym costing you if you don't mind me asking? I went to a PLing gym called Diablo barbell. Everyone seemed cool there and the owner was a nice guy. But he wanted to charge me $250 a month to start off. Also said he would only train me if I wanted to become 275 and have Elite lifts. He pretty much laughed at my 600 DL goal and said he could get me there in a few months which intrigued me. But I just don't wanna spend that kind of money when I am already making decent progress myself.

Nice goals, mine are similar, but why have you neglected SOHP? You don't have to neglect any lifts really bro. Do it all!

Haha sorry Dope! It's an honor to have you in here. Dude Diablo Barbell sounds retardedly expensive. Like not sure if srs expensive. EPC is $50/month 24/7 access, 3 team training sessions/week where you can get coached. That's crazy the guy said he would only train you if you became 275 class, like what the hell? There's everyone from beginners to record holders at EPC so there's definitely a broad range of people.

I also went and trained at another powerlifting-type gym in the suburbs and kinda had a similar experience about goal setting. The owner there (who is a retired accomplished powerlifter) said he would be able to get my dead from 480 - 600 in about 3 months, which blew my mind. At that time I just wanted some coaching on technical aspects of DL/bench and was in the middle of a Sheiko cycle so I just did a 2 hour session with him and then continued to workout on my own. He wanted to charge me $80 for 8 team sessions a month, which I thought was very reasonable. EPC seemed like a better fit for me because it's cheaper, closer, has more equipment, and more powerlifters work out there.

During Sheiko I tried to add in a 4th shoulder/back/bicep hypertrophy day, and for part of that I also did some SOHP training. Sheiko has you benching 3x a week though and trying to add in a 4th pressing day was just too much on my shoulders so I had to stop SOHP altogether. ATM I'm basically doing a bench day, squat day, and deadlift day, so for the time being I might add back in a SOHP day.

You know I'm in!!!

Hell yeah Joey

In Zach!


So cool....and so true

And great work on the first sesh for the new log!

Thanks Fit. Hope to get more expert analysis from you here also! Great to see you in here man.

[BombDonald]

Hello.

[adamsz]

Hello.

Wut up brah!!! When I think about long term success and sticking with powerlifting, I think about you and you're #'s (no homo).

[adamsz]

12/19/12

30 minute dynamic warmup - tried this out:



10:10PM - 11:25PM Lifting

Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
add belt
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

Ghetto Glute-Ham Raises
5
5
4
5

Leg Press knees to chest, toes hanging off top of platform
3PPS x 10
4PPS x 10
5PPS x 10
6PPS x 10
7PPS x 8 PR - never done this much weight on the leg press before

alright, enough fukin around. Time to get JACKED!!!

DB Hammer Curls
10's x 50
10's x 50
8's x 50
8's x 50
(yeah, that's right: I used the 8lb DBs. You mirin?)

35 minutes stretching

thought about doing some prowler work, but my right hamstring was cramped from squats and I also did conditioning work yesterday so I decided to skip it since it was already pretty late

Thoughts

Worked out at 24 Hour Fitness tonight because it was already late when I got off work and I don't think anyone would have been at EPC so I don't think it would have been worth the drive.

I really enjoyed that pre-squat mobility work. I felt like it really opened up my hips, and I was able to get deep into the hole with having my chest cave in as much as it normally does. I also stretched for 30 minutes on my lunch break earlier today so I'm sure that helped. 295 sets felt pretty easy, actually easier than the 275 x 5 x 5 I did 2 weeks ago. Hardest part is trying to catch my breath with the belt on honestly. Still working on trying to incorporate diaphragmatic breathing into my lifting as per my chiropractor's recommendation.

Right hamstring kinda cramped up at the end of the squats, which is something that happened semi-frequently on Sheiko. I'm not worried about it, probably should have done some foam rolling after the workout though.

[Jstamp]

Nice leg press PR!

If you can't catch your breath with the belt, maybe your belt is too tight?

[BombDonald]

Can you actually get back up without assistance the way you are doing GHRs?

[fittofattofit]

Nice strong leg sesh Zach.. Mirin those 'easy' 295 x 5 x 5 squats and the PR on the leg presses

I like the GHRs as well --- always get my hammies screaming
What did you do for your 30 min dynamic warm up? And what do people say when they see you stretching for half an hour during your lunch break?

[adamsz]

Nice leg press PR!

If you can't catch your breath with the belt, maybe your belt is too tight?

Thanks Joey! I actually tried wearing the belt looser that squat session because of that. I've realized the heavier you go the tighter it needs to be, but if you're repping out you need it looser so you can get more air in your diaphragm. Sounds like common sense, but I'm retarded lol.

Can you actually get back up without assistance the way you are doing GHRs?

No. For these GHR's I'm basically locking my feet under a loaded barbell and doing them, and using a pushoff on the bottom. At my new gym they actually have a GHR machine though so I need to start using that finally.

Nice strong leg sesh Zach.. Mirin those 'easy' 295 x 5 x 5 squats and the PR on the leg presses

I like the GHRs as well --- always get my hammies screaming
What did you do for your 30 min dynamic warm up? And what do people say when they see you stretching for half an hour during your lunch break?

For my 30 minute dynamic warmup I did that squat warmup sequence in the video I posted, various hip and hamstring stenches, foam rolling, torso rotations, walking lunges, butt kicks, high knees, and a few other things.

It's pretty lulzy at work when I stretch on my lunch break. I bring in a yoga mat and set up in this tiny space by the employee table in the back and basically stretch in front of the mexican cook or the Japanese sushi chef while they take their break too. They think it's pretty funny.


Gonna go in and do some deads later today, but I'm hung over as chit right now... brb drinking gallons of water

[RyouBakua]

strong 295 squat sets

(8lb hammers too )


i like that stretching technique. should probably try to incorporate it more

[adamsz]

strong 295 squat sets

(8lb hammers too )

i like that stretching technique. should probably try to incorporate it more

Thanks RB. 8lb hammer curls FTW

The stretching routine is super legit, I feel like it definitely helped me with my squat during that session. I highly recommend giving it a shot!

Congrats on getting to 50k reps lol. Seems like just yesterday you got to 30k and showed progress pics in your journal because of it.

[adamsz]

12/22/12 @ EPC

20 minute dynamic warmup

6:05PM - 8:20PM: Lifting

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
395 x 3
395 x 3
395 x 3
add belt
395 x 3
395 x 3

CGBP all reps paused
135 x 5
185 x 5
225 x 5
245 x 3
275 x 3
275 x 3
275 x 3
280 x 3
280 x 3

Bentover Football Bar Rows not sure what the bar weighs, so just posting plate weight
50 x 12
90 x 12
110 x 12
140 x 8
90 x 12



Cambered Bar Goodmornings
95 x 10
135 x 10
135 x 6
95 x 12
95 x 12

Ab Wheel
10
10
10

Sled Face Pulls 1 lap = 130 feet
+45 x 1 lap
+45 x 1 lap
+55 x 1 lap
+55 x 1 lap
+55 x 1 lap
+45 x 1 lap
+45 x 1 lap
+45 x 1 lap

8:35PM - 9:20PM: rumble rolling / stretching / physio work

Thoughts

Pretty hungover from drinking 2 nights in a row Pretty rare of me to drink more than once a week anymore but it was one of my best friend's birthdays and there was an end of the world party so I said oh well... Obviously didn't make it to the 8:30AM team training session but when I went tonight there was a hand full of guys training so that was cool. Couple guys who are strong as fuk, they were doing 405 box squats against double bands, I was like is this real life... One of them had just gone down to Sacramento to take his EMT final test or something and went and lifted at Super Training and trained with Mark Bell, I thought that was really fukin sick.

Close to the end of the session when I was stretching there was this guy who was doing what I assume was suicide grip benching... Well his grip slipped and the barbell crashed down on ribs and knocked the wind out of him, I jumped up and ran over and yanked it off of him, it was pretty scary for a second. He insisted he was fine and then kept training for a little longer but it definitely scared the chit out of me. Brb never doing suicide grip on bench again.

[dopamine72]

Nice CGBP man. Thanks for that vid too I have been doing similar work already but that still helped.

That's so funny we were both told by PLing trainers that they could get our deads up to 600 in 3 months. Wtf would they have us do? Grams of roids? lol

When I went to that PLing gym they were doing 5 plate speed box squats so I know exactly what you mean. Some of those srs gyms are ****ing hardcore.

[fittofattofit]

Great session Zach! Mirin' the deads and CG benching. That's a cool bar for the rows as well
Next year you'll be box squatting the 405...... just please never use the suicide grip on the benching



Merry Christmas Zach!

[AirForceV]

wut is this power lifting bs brah



in

[nwskier]

was wondering where the fuk you went?

hope you had a good Christmas. IN for massive lift increases in 2013!

[adamsz]

Nice CGBP man. Thanks for that vid too I have been doing similar work already but that still helped.

That's so funny we were both told by PLing trainers that they could get our deads up to 600 in 3 months. Wtf would they have us do? Grams of roids? lol

When I went to that PLing gym they were doing 5 plate speed box squats so I know exactly what you mean. Some of those srs gyms are ****ing hardcore.

Most definitely man. As for the 600 dead in 3 months, my guess is that the coach I had probably thought my form was atrocious and that if he coached me really good form my #s would shoot up. That's my only guess lol. And yeah it's fukin awesome going from a commercial gym where I was like the second strongest guy there to a PL gym where I'm probably in the bottom half of everyone. Fukin inspiring as hell.

Great session Zach! Mirin' the deads and CG benching. That's a cool bar for the rows as well
Next year you'll be box squatting the 405...... just please never use the suicide grip on the benching

Merry Christmas Zach!
[IMG]http://img.photobucket.com/albums/v23/alavende/surfing_santa_zps9fa110ec.jpg[IMG]

Merry Christmas to you too man. Hope you have a good trip to Ireland! In4 405 box squat in 2013! I expect a big year

wut is this power lifting bs brah

in

Sorry dawg not all of us have dat dere innate retard strength and determination, and actually need a structured program to make dem gainz on the big lifts. Yes mad. If I could do what you do, trust me, I would lol.

was wondering where the fuk you went?

hope you had a good Christmas. IN for massive lift increases in 2013!

Haha there he is! The man who originally got me to stick with journaling Great to see you Tim.

I still lurk your log all the time, just don't post too much I think you should start a new journal in 2013 considering you've pretty much started a new one every year.

Merry Christmas man.

[adamsz]

Went in and lifted tonight after dropping my parents off at the airport. They're going to Mexico for 3 months, I'm definitely jelly. They basically retired last year and did the same thing last year. There was 1 other guy, Colby, working out also. Dude is like half a body builder and half a powerlifter and ripped as fuark, basically my ideal physique (no homo).

6:20PM - 8:30PM Lifting

Squats
curved bar
135 x 5
185 x 5
felt weird, switched to a normal bar
225 x 5
245 x 3
295 x 3
315 x 3
315 x 3
315 x 3
315 x 3
335 x 3
335 x 3

Bench Press all reps paused
pinky on rings
135 x 5
155 x 5
185 x 5
225 x 5
didn't really like that grip, went back to my medium grip
245 x 5
245 x 5
245 x 5
245 x 5

tried some ring dips, but couldn't do more than 3 at a time without fukin up. How the hell do you do these? Bombdonald, teach me your ways

Next tried some ring pull-ups for the first time, holy chit those are hard as fawk too, but not as bad as the ring dips:



Dips
BW x 20
BW x 20 (video below)
BW x 12
BW x 10
BW x 10
BW x 9

I remember when I weighed 185 and I could do over 50 lol



Glute-Ham Raises on GHR machine
BW x 8
Didn't feel right, just basically hurt my quads. Need to have someone show me how to do it properly...

GPP 8:40PM - 9:00PM

First tried to do tire flips (not sure what the weight of the tire was). Did 1 lap and basically said fuk that lol...

Prowler Sprints half lap high handles, half lap low handles (1 lap = 130 feet), 1 minute rest times
+50 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap
+95 x 1 lap

kinda bugged my right ankle that fuked up pretty bad in Japan like 4 years ago, need to remember to bring an ankle compression sleeve next time

Stretching / Rolling / Physio Work 9:20PM - 10:10PM

Thoughts

Working out at Elite Performance Center is fukin sick.
Brb 24/7 key access
Brb no ****gy time commercial gym rules
Brb no paggy time lifters
Brb surrounded by serious lifters who inspire you
Brb awesome equipment
Brb lifting with shirt off
Brb taking videos whenever I want
Brb blasting my music through the sound system as loud as I want
Brb Brb

Can't wait to start doing more team training sessions in like 3 weeks when I get my work schedule switched around. Gotta learn about a lot of the equipment like the various bars and other stuff I don't really know how to use yet. It's like I'm starting a new chapter in my lifting career lol.

Before today I had a really bad week and lifting is basically the only thing that can take my mind off chit. Went to the dentist and dropped $200 out of pocket for a cleaning and x-rays they insisted I needed to get but didn't show chit of any importance. The chick who cleaned my teeth managed to somehow spray tooth cleaning chit all over one of my new wool button up shirts and I didn't realize it till later that night and now I have to drop money to get it dry cleaned. Then the brakes on my car went out and it's $400 to fix it (fukin locked up calipers or some chit and pads worn down to a quarter inch) and my car's a POS anyways so I don't wanna invest anymore money in it, and just wanna buy a new car... Went and looked at a few only to basically be disappointed. Found out I have to open and close at work the day before and the day after both Christmas and New Years. Got a fat canker sore in my mouth that hurts when I eat. Just a fukin terrible week overall... /endrant. Most people would probably think I'm completely nuts to spend about 4 hours at the gym, but to me it's like therapy lol.

One good thing that happened this week is my mom made me some awesome holiday food Jambalaya and lasagna!



She also made me some awesome christmas cookies. Hopefully I can manage to stay around 205-210 lol.

Merry Christmas fukers

[fittofattofit]

Merry Christmas Zach! I hope your mum left enough food in the freezer to last you for the 3 months

SH!tty week for the finances but good news on EPC. Pretty cool that you can train on Xmas Day and it sounds like the perfect set up for you.
Dips are awesome ---- I'm so jealous of your shoulder mobility and the depth of those dips
Ring pull-ups look great ---- I like the range of work of those and you can really see the whole of your back working sequentially. You're looking pretty well defined in the vid as well. My trainer always uses some ring work and having to stabilise your shoulders and arms to use them is a big challenge. The ring dips are hard work but I manage by first actively keeping my elbows tight at my side so my rear delts, rhomboids and traps are activated before I start to use the tris/pecs to control the dip. With the ghetto GHRs I make sure that the glutes are tightly squeezed throughout -- that seems to keep the hammies and lower back tight and keeps the quads out of play

Great work Zach, and Im looking forward to seeing what you can achieve for 2013

[Jstamp]

EPC sounds just like what I'll have when I open my own gym. Probably 2 more years

Jambalaya and Lasagna is holiday food for you... What? What are you