Path to 1700 at 198 Raw/Natty

[zmcdole]

Damn dude those are some good workouts you had. Especially the benching.

thanks man. My bench is my best lift.

[zmcdole]

Light bench today with some shoulders.

BB FLAT BENCH
255 x 10
255 x 10

DIPS
BW + 3 plates x 10
BW + 4 plates x 10

VBAR CABLE PUSDOWNS
95 x 10
95 x 10
95 x 10

SEATED SHOULDER PRESS MACHINE SS WITH DB LATERAL RAISES
3 plates each side x 10/30 x 15
4 plates each side x 8/30 x 15
3 plates each side x 12/30 x 12

LYING LATERAL RAISES DONE WITH CABLES
20 x 15
20 x 15
20 x 15

FACE PULLS
55 x 15
70 x 15

REVERSE PEC DECK
110 x 15
110 x 15
110 x 12

SHRUGS
315 x 20
315 x 20
225 x 20

14 mins MISS on the elliptical. Bodyweight was 197.8 this morning.

[zmcdole]

Had an AWESOME deadlift day today.

135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
495 x 1
545 x 1
585 x 2 hand slipped on 2nd rep just before lockout.
495 x 3
495 x 3
495 x 3
495 x 3
495 x 3
495 x 3

SLDL
135 x 8 x 3

Holy crap I'm exhausted.


Vid of 585 x 2: http://www.********.com/v/524814162245

[BombDonald]

Those looked pretty quick. Probably could have got 3 no problems with straps.

[zmcdole]

Those looked pretty quick. Probably could have got 3 no problems with straps.

Had my hand not started to slip I think I might have went for a 3rd rep.

[zmcdole]

Today's bench workout was a little more taxing than usual.

BB FLAT BENCH
340 x 8
340 x 7

CGBP
290 x 8
290 x 7.75 had to rack it just before lockout

BB INCLINE
265 x 8
265 x 8

16 minutes LISS/MISS on the treadmill and elliptical
Some foam rolling for IT bands and lower back/erectors.

[zmcdole]

Dang squatz nearly killed me today!!! My erectors are obliterated from Monday's deadlift workout and today was brutal.

135 x 10
225 x 5
315 x 2
405 x 1 atg
440 x 2
440 x 2
440 x 2
440 x 2
440 x 2
440 x 2
440 x 2

LEG PRESS
5 plates per side x 15
6 plates per side x 12
7 plates per side x 10
4 plates per side x 10 nice slow never releasing tension off of muscle.

LYING LEG CURL
155 x 10
175 x 8
175 x 8
175 x 8

10 minutes LISS on the bike.

[SgSpartan]

nice squats...

[zmcdole]

nice squats...

Thanks. It was a rough workout and I almost cut it short at 5 sets. Glad I didn't.

[breathinglife]

Thanks. It was a rough workout and I almost cut it short at 5 sets. Glad I didn't.

Good volume on the squats. Your workouts on squat actually look somewhat similar to mine sometimes, and I know it is always a good feeling to go ahead and do those few extra sets, even if you feeling like you're going to pass out in the middle of the set.

[zmcdole]

So I just realized that I'm nearly 1 month ahead of schedule on my deadlift program.......OOPS! So I went backwards a few weeks. No biggie. I don't wanna peak mid March when my meet is in April.

DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
455 x 1
520 x 2
425 x 3
425 x 3
425 x 3
425 x 3
425 x 3

SLDL
135 x 8 x 3

15 mins LISS on the elliptical.

[zmcdole]

I had a nice bench workout today and I think I'm just about 100% recovered from being sick this weekend. Two days off and laying in bed will fix you up in a hurry.

BB FLAT BENCH
355 x 5
355 x 5

CGBP
315 x 5
315 x 5

INCLINE BB BENCH
275 x 5
280 x 5

25 minutes of LISS on the treadmill and the elliptical.

[zmcdole]

Today's workout was pretty tiring considering it was my light bench day along with shoulders and abs.

LIGHT BB FLAT BENCH
255 x 10
255 x 10

WEIGHTED DIPS
BW + 4 plates x 10
BW + 4 plates + 10 x 9

VBAR PUSHDOWNS SINGLE PULLEY
110 x 8
110 x 8......70 x 8

GIANT SET OF BB MILITARY PRESS/DB FRONT RAISES/DB LATERAL RAISES
135 x 10/30 x 10/30 x 10
135 x 10/30 x 10/30 x 10
135 x 10/30 x 12/30 x 12

ELBOWS BENT LATERAL RAISE MACHINE
3 sets

LYING INCLINE REVERSE DB FLIES (15 seconds rest between sets)
20 x 15
20 x 12
20 x 10
20 x 10

HS SHRUGS
225 x 20
225 x 20
225 x 20

MEDICINE BALL CRUNCHES
2 sets of 35
1 set of 30

ROPE CABLE CRUNCHES
180 x 10
190 x 10
190 x 10

[zmcdole]

Good workout today off of the 4 inch box. Set a PR too.

DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
545 x 2 PR!!
455 x 3
455 x 3
455 x 3
455 x 3

Lower back feels slightly out of sorts so I'll probably pull off of the floor next week. We shall see.

[zmcdole]

Sick workout today. My bench keeps moving on up.

BB FLAT BENCH
360 x 5
365 x 5

CGBP
320 x 5
320 x 5

BB INCLINE
295 x 5
295 x 4.5

25 mins LISS on the treadmill and walking track. BW 198 on the dot this morning.

[breathinglife]

Good workout today off of the 4 inch box. Set a PR too.

DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
545 x 2 PR!!
455 x 3
455 x 3
455 x 3
455 x 3

Lower back feels slightly out of sorts so I'll probably pull off of the floor next week. We shall see.

Nice PR! I have to mention, though, that I beat you by 5 lbs on Saturday with 550x2 off of 4 inch boxes... *wicked grin*

Sick workout today. My bench keeps moving on up.

BB FLAT BENCH
360 x 5
365 x 5

CGBP
320 x 5
320 x 5

BB INCLINE
295 x 5
295 x 4.5

25 mins LISS on the treadmill and walking track. BW 198 on the dot this morning.

...but you are benching over my max for 5 reps.

[zmcdole]

Nice PR! I have to mention, though, that I beat you by 5 lbs on Saturday with 550x2 off of 4 inch boxes... *wicked grin*




...but you are benching over my max for 5 reps.

haha thanks!......sorry bro but I was STANDING on a 4 inch box

Should have been a little more clear and used the word deficit.

[breathinglife]

haha thanks!......sorry bro but I was STANDING on a 4 inch box

Should have been a little more clear and used the word deficit.

Well fudge. Now I just feel bad all around.

I was thinking you deadlifted 600+, so that number just didn't compute.

[zmcdole]

Dang my hammys hurt a lil. Went with a little wider stance and toes pointed out slightly more than normal. Felt good

SQUAT
135 x 8
225 x 5
315 x 3
405 x 1
475 x 2
475 x 2
475 x 2
475 x 2
475 x 2
495 x 2

LYING LEG CURL
130 x 12
130 x 12
130 x 12

some HIGH REP calf work. Good pump. Feels good man.

10 mins LISS on the bike.

[zmcdole]

Nice pump for the shoulders and triceps today.

ROPE CRUNCHES
3 sets of 20

BB FLAT BENCH
255 x 2 x 10

DIPS
BW x 25 x 2

DB FRONT RAISES
50 x 10 x 3

DB LATERAL RAISES
35 x 12 x 4

STRGHT BAR CABLE PRESSDOWNS
3 sets of 10 slow and controlled

STANDING SQUAT MACHINE SHRUGS
3 sets of 20

REVERSE FLIES ON THE PEC DECK
3 sets of 15

18 mins LISS on the treadmill 220 cals burned.

[zmcdole]

Rack pulls today. I think I found a weakness in my grip and I'm thinking that will allow me to break a mental barrier. I switched up my grip after failing in the rack at 635 and several forced rep sets and holds at 635 and 675.

WU'S FROM THE FLOOR
135 x 8
225 x 5
225 x 5
315 x 3
405 x 1
495 x 1
RACK PULLS 2IN BELOW KNEE
495 x 1
585 x 1
635 x FAIL
635 x forced rep
675 forced rep and hold
700 forced rep and hold (switched grip felt much stronger on hold)
700 forced rep and hold (switched grip again)
585 x 1
495 x 1
405 x 1

REVERSE HS V-SQUAT
10 plates x 5
12 plates x 5
14 plates + 130lb woman x 12

Wrecked. I honestly feel like my grip has been holding me back from getting over 630lbs in the rack. I think if I'm more confident in holding the weight I will pull with maximum force. I feel like my lack of confidence in grip is causing me to hold back slightly when I pull causing me to fail at 630+ in the rack. Next week I'm gonna be doing all my deadlifts with a switched grip (right hand over/left hand under).

[zmcdole]

Awesome workout today. I'm getting pretty excited about my bench and where it's going.

BB FLAT BENCH
370 x 5
370 x 4.5

CGBP
325 x 5
330 x 4.5

BB INCLINE
300 x 5
300 x 4.5

24 mins LISS on the elliptical. Weight was 200 this morning.

[JACKSonvIllEr]

1700 at 198? get at it man!

[zmcdole]

1700 at 198? get at it man!

1700 is a goal I want to hit by April of 2012. A lot of weight I know, but even if I fall short I will have given all that I have and anything over 1600 at 198 raw is pretty decent if you ask me.

[zmcdole]

Squatzz

SQUAT
135 x 8
225 x 5
315 x 3
405 x 2
455 x 1
500 x 2
500 x 2
500 x 2

PARTIALS/OVERLOADS (stops set at bellybutton height)
585 x 3
615 x 2

LYING LEG CURLS
130 x 15
150 x 12
170 x 10
150 x 10

CALVES
3 sets of seated
4 sets of standing

10 mins LISS on the bike.

[zmcdole]

DEADLIFTS
525 x 3
525 x 3
525 x 3
425 x 5
425 x 5
425 x 5

REVERSE HS VSQUAT
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8

10 mins cooldown on the elliptical and bike.

[zmcdole]

BB FLAT BENCH
385 x 3 FAST!!
385 x 3 again, with video. (sorry dumb vid is sideways)
http://www.********.com/v/525444119805

CGBP
340 x 3
340 x 3

HS SUPER INCLINE (bb incline caused some shoulder soreness that I won't tolerate)
2 pps x 10
3 pps x 6
3 pps x 5.....2 pps x 5

12 mins LISS on the elliptical and 10 mins walking on track.

[zmcdole]

Sweet squat session today.

SQUATZ
135 x 5
225 x 5
315 x 2
405 x 1
455 x 1
515 x 2
515 x 2
515 x 2
440 x 3
440 x 3
440 x 5 (someone out there wants to beat me)

10 min cool down on the elliptical.

[zmcdole]

DEADLIFTS
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
455 x 1
495 x 1
555 x 2
455 x 5
455 x 5
455 x 5

GOOD MORNINGS
135 x 5 x 3

SOME CALVES
4 sets seated
3 sets standing

[zmcdole]

BB FLAT BENCH
400 x 2
400 x 2 faster than 1st set
400 x 1.5
I was supposed to do 400 x 3 x 2 today, but last week was 385 x 3 x 2 and 15lbs is big jump in one week so I switched it up a hair.

CGBP
355 x 3
355 x 2.5

BB FLAT BENCH
315 x 9

MACHINE FLIES
3 sets of 10

SEATED DB LATERAL RAISES
25's x 15 x 3