All Eyez On Me 2.0

[Killafornia805]

Came in expecting a possible new 2Pac cd with 90's never been released songs



Left strongly disapointed

[adamsz]

1/31/13

8:20PM - 10:15PM: Lifting

SOHP
45 x 10
95 x 5
135 x 3
155 x 1
170 x 1
185 x 1 (vid - skip to 24 seconds in for the actual lift)
195 x fail
190 x fail



Speed Bench Press double choked black bands - about a minute rest
Bar x 3
95 x 3
135 x 3 x 10 sets (vid)



Dips
+45 x 8 x 4 sets

Band Face Pulls
120 reps in 4 sets

Hanging Leg Raises
9
8
6

25 mintues rolling / lacrosse ball work

Thoughts

Entered the misc SOHP competition for chits and giggles (and hopefully free sups and a mod rep lol). Worked up to 185 and 185 felt way heavier than the last time I did it a few months ago. Tried both 195 and 190 with an ammonia capsule before hand but just barely failed the lift about half way up. After looking at people like Dopeamine's technique I see a few places I could improve - like starting with the bar right under my chin instead of on my chest. I might give it another go in awhile since there's like 2 more months for the contest.

[adamsz]

Came in expecting a possible new 2Pac cd with 90's never been released songs

Left strongly disapointed

lmao sorry brah. All Eyez on Me is one of my favorite CDs ever though.

[nwskier]

Are you flying from PDX to Japan. If so you gotta really be checked back in 2 hours beforehand for international flights, which would leave you 10 minutes of free time lmao.

If you ever do stop by PDX/SEA sometime we gotta get a lift in for sure. I'd most likely be down to drive up to Seattle to meet you even. It'll happen eventually .

yeah I got a little over 2 hours at PDX. But it is looking likely I will definitely be up in the area for work next year. Got a conference in Tacoma so will probably do a day or two in PDX pre/post to see some clients. Might be up in Seattle later this year, I got a girl I wanna visit up there. I'll keep ya posted

Box Jumps
4 singles working up to 48.8 inches (vid)

dude that is some sick ass vert! I think i'm mirin' the standing jump vert more than the bench lately. I can't jump for more than average chit, lolz

1/31/13

8:20PM - 10:15PM: Lifting

SOHP
45 x 10
95 x 5
135 x 3
155 x 1
170 x 1
185 x 1 (vid - skip to 24 seconds in for the actual lift)

for not focusing on SOHP for a long while, that's a pretty damn good effort

[adamsz]

2/1/13

30 minute dynamic warmup

11:25AM - 1:30PM: Lifting

Deadlifts
135 x 5 x 3 sets
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 2
455 x 1
495 x 1 - ties gym PR, with no ammonia this time

Safety Bar Box Speed Squats Box at parallel, deadlift stance, double choked red bands, bar is 65lbs
Bar x 3 x 8 sets (hard)

Chest-Supported KB Rows squeeze for 1 second at top
35's x 12
44's x 12
44's x 12
44's x 12

Hyperextensions
BW x 25
double-wrap red band under bottom of machine, use for resistance
band x 12
band x 12
band x 12

Band-Assisted Chin-ups
green band with 1 foot looped in x 10 reps x 4 sets

Alternating DB Hammer Curls
45's x 8 per arm x 3 sets

Ab Wheel
4 sets of 10

1 hour stretching / rolling

Thoughts

Been partnering up with this guy Brandon for a few workouts now. His game plan was to max out this week then take a deload so I decided to follow suit.

Put some DMX on full blast, got amped up, and pulled 5 plates for a single, although it definitely looked like a SLDL lol. Seems like my DL form hasn't really improved at all since joining EPC, although it's probably my own damn fault. Really need to keep working on not having my hips rise so damn fast and get more leg drive in it.

Tried some safety bar speed squats for the first time, they were hard as fawk even with an empty bar. It's a challenge to keep your upper back tight at all since you don't hold the bar against it like a normal bar. Just like last week I did them with my buddy Andrei and the only rest was when the other guy went.

[adamsz]

yeah I got a little over 2 hours at PDX. But it is looking likely I will definitely be up in the area for work next year. Got a conference in Tacoma so will probably do a day or two in PDX pre/post to see some clients. Might be up in Seattle later this year, I got a girl I wanna visit up there. I'll keep ya posted

dude that is some sick ass vert! I think i'm mirin' the standing jump vert more than the bench lately. I can't jump for more than average chit, lolz

for not focusing on SOHP for a long while, that's a pretty damn good effort

Definitely keep me posted man that'd be sick.

As for the jumping, I really do attribute it to my 7 years skateboarding and snowboarding. I really think doing tricks on the skateboard where you have to bend down super quick and then pop up super quick really enhanced my fast-twitch muscle fibers in my legs. In the summertime in high school I would go to the park to skateboard but would also end up doing all these little jump competitions with myself lol. It's good to see I still got some of that

[The Shoeless Wonder]

5 hundo is right there!

[adamsz]

2/4/13

Gym Weight: 217 (strong 7lb superbowl bulk LOL)

20 minute dynamic warmup

Bench Press medium grip, all reps paused except last set
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1 light pause (vid) - ties gym PR with my butt down more
340 x 1 5lb gym PR, 4lb PR over best meet bench (vid)





CGBP
275 x 5
275 x 5
275 x 5
(rep / volume PR)

Dips
BW x 12
+100 x 5
+80 x 5

Neutral-Grip Pullups
7 sets of 5, 1 set of 6 (lol)

KB Chain Facepulls (refer to the pic on the last page if you're not familiar)
35 x 12
35 x 10
35 x 10
35 x 12

EZ Bar Curls
70 x 12
70 x 10
70 x 10

Hanging Leg Raises from suspended rings
8
9
8
7

GPP prowler sprints
+100 x 1 lap x 4 sets

Should Prehab circuit #1
DB Retractions x 12 per arm
DB Protractions x 15 per arm
Posterior Capsule Stretch against Wall x 12 per arm

About 90 minutes stretching / mobility work / rumble rolling

Thoughts

Fukin sick workout! Since I basically maxed out on squats and deads this week I decided to go ahead and max out on bench as well. 335 with a light pause felt more solid then the last time I tried 335 at 24 hour fitness a few months ago. I felt like my butt stayed down a lot more, but that might just be a function of using a real bench lol. 335 felt pretty light so I decided to try 340. I wanted to pause it but I didn't rest too long between the sets. Butt came up a little bit but I don't think I would have been red lighted for it. At this rate, I think I should probably be good for 350 by March in the competition After this week I'm thinking my 2nd attempts at the meet will be 415 / 340 / 500.

Just wanted to note how much more motivating it is to be lifting at EPC in the team training and being surrounded by strong ass dudes and being encouraged to push yourself. In my group there was 3 other guys who were all 400+ benchers, one of them is an older guy who is in his 50's, and hit 405 x 3 and he's not even fat or anything (he's the guy spotting me in my 335 vid). Also hit a rep/volume PR on the CBBP after my 1RM because I was so motivated to do well in front of those guys.

Plan for the rest of the week is to deload/hit some rep work, then plan out what the rest of my programming up to the meet is going to look like.

[The Shoeless Wonder]

both of those looked easy for you.

[fittofattofit]

That SOHP looked really solid. I'm sure you had the 195 in you already if the stars are aligned. Are you looking for 200+ in two months time?
Mirin' the speed in those speed reps

Awesome work on those deadlifts ---congrats on equaling your PB

Thoughts

Fukin sick workout! Since I basically maxed out on squats and deads this week I decided to go ahead and max out on bench as well. 335 with a light pause felt more solid then the last time I tried 335 at 24 hour fitness a few months ago. I felt like my butt stayed down a lot more, but that might just be a function of using a real bench lol. 335 felt pretty light so I decided to try 340. I wanted to pause it but I didn't rest too long between the sets. Butt came up a little bit but I don't think I would have been red lighted for it. At this rate, I think I should probably be good for 350 by March in the competition After this week I'm thinking my 2nd attempts at the meet will be 415 / 340 / 500.

Both lifts looked really good to me --- really nice control on that 340 lift and your butt didn't look like it shifted too much
Nice thickness to your chest as well Zack
This week has been a great week for testing your maxes --- looking really good for the comp!

Just wanted to note how much more motivating it is to be lifting at EPC in the team training and being surrounded by strong ass dudes and being encouraged to push yourself. In my group there was 3 other guys who were all 400+ benchers, one of them is an older guy who is in his 50's, and hit 405 x 3 and he's not even fat or anything (he's the guy spotting me in my 335 vid).

So maybe there's hope for me yet

[dopamine72]

Liking that 340 bench

[phal]

Awesome pressing Adam! Always inspiring and gets me motivated to do some bench later today. Glad to hear you're really liking the new gym and the people/atmosphere.

[nwskier]

yeah buddy, strong fuggin work on the bench!

[adamsz]

both of those looked easy for you.

335 definitely felt way easier than the last time I hit it in the gym, but 340 felt like max effort for sure. Hoping to get at least 350 in my March comp. I'm pretty sure I'm gonna run Smolov Jr. going into the meet, and if it works out well I'll hopefully break the Oregon drug-tested 220lb open raw bench press record which is 353.

That SOHP looked really solid. I'm sure you had the 195 in you already if the stars are aligned. Are you looking for 200+ in two months time?
Mirin' the speed in those speed reps

Awesome work on those deadlifts ---congrats on equaling your PB

Both lifts looked really good to me --- really nice control on that 340 lift and your butt didn't look like it shifted too much
Nice thickness to your chest as well Zack
This week has been a great week for testing your maxes --- looking really good for the comp!

So maybe there's hope for me yet

Yeah I know I could definitely improve my form on my SOHP and will hopefully give it another go-round after my comp. I think I should be good for 195. And there's plenty of strong ass old guys at my gym. Another guy, John, who I think is in his 50's as well used to train at West Side. He Squats like 600, benches over 400, and deadlifts 585 (all raw). Fukin beast.

Liking that 340 bench

Thanks Dope. hoping to some day catch up to you

Awesome pressing Adam! Always inspiring and gets me motivated to do some bench later today. Glad to hear you're really liking the new gym and the people/atmosphere.

Hell yeah Matt. Hope you workout with that PT eventually and potentially find a new lifting partner to help push you further.

yeah buddy, strong fuggin work on the bench!

Thanks Tim. New AVI is lookin fukin sick! Always mirin that ridiculous core.

[adamsz]

2/6/13

3-Second Pause Squats used the kilo plates
165 x 5
175 x 5
201 x 5
209 x 5
220 x 3

Banded Hamstring Curl Triset one lying on ground with band from top of monolift, to on bench with band from bottom of monolift
2 sets - hamstrings were toast after

Hanging Leg Raises from rings
8
8
6

Hyperextensions
4 sets of 20

Thoughts

Deload Week.

[adamsz]

2/9/13

Deadlifts
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

BO Cambered Bar Rows
95 x 12
95 x 12
95 x 12
95 x 10
95 x 10


Hyperextensions
20
20
15
15

Ab Wheel
4 sets of 10

Thoughts

Somehow I tweaked the right side of my upperback pretty bad doing the paused squats on Wednesday. Next day I woke up and had this weird pain in my upper back like inbetween my lat/lower trap/tres major area. Not a muscle soreness but like a pinched nerve or some chit. I spent a lot of time foam rolling it and rolling on a lacrosse ball which seemed to help. I was worried about even DLing at all because of it, but surprisingly it felt better by the end of my DL session. I'm really hoping it's gone by next Wednesday which is when I'll end my deload.

Still deloading. Took the opportunity to really work with the coaches on my DL setup and form. Really tried to increase my glute activation and speed off the floor.

The BO rows with the cambered bar are suprisingly hard. Because there's that extra space to pull the bar into your torso it makes it way more challenging and that extra 3 or so inches really activates the lats a lot. Would recommend/10.

On my hyperextensions I've been focusing on trying to activate my glutes more instead of letting my lower back do all the work. Definitely makes the exercise a lot harder IMO. Doing them with my lower back I can probably bang out a set of 40-50 but when I try and do them with my glutes only around 15-20.

[nads786]

Finally I'm subbing I must of missed your post saying you were switching journals.

[Jstamp]

335 definitely felt way easier than the last time I hit it in the gym, but 340 felt like max effort for sure. Hoping to get at least 350 in my March comp. I'm pretty sure I'm gonna run Smolov Jr. going into the meet, and if it works out well I'll hopefully break the Oregon drug-tested 220lb open raw bench press record which is 353.

Hell Yeah! Good luck. What federation is that Oregon record?

[fittofattofit]

It's strange how you can be squatting 400 one week and then pull something doing easy weights (that's easy weights for you .... not me )
225 deads must feel really light to you now. What tips were you getting and how have you adjusted your deads?
Interesting thought about the hypers ..... I've been trying to activate the glutes more during GHRs for the same reason.
What is the plan heading into the comp after this de-load Zack?

[AirForceV]

It's strange how you can be squatting 400 one week and then pull something doing easy weights (that's easy weights for you .... not me )
225 deads must feel really light to you now. What tips were you getting and how have you adjusted your deads?
Interesting thought about the hypers ..... I've been trying to activate the glutes more during GHRs for the same reason.
What is the plan heading into the comp after this de-load Zack?

haha guess he wasn't treating the weight like it was his heaviest set

them hypers with glute activation is great. haven't done hypers in a long time but I used to make sure to flex them hard at the top like a lock out on deads.

[adamsz]

Finally I'm subbing I must of missed your post saying you were switching journals.

Ha, long time no see man. Good to see you round here.

Hell Yeah! Good luck. What federation is that Oregon record?

APA. http://www.apa-wpa.com/Oregon.htm

220lb raw drug tested records are all held by Kameron Ross: Squat 573, Bench 353, Deadlift 661. He herniated some disks in his back or something this last year though so he hasn't been competing at all since last year's meet where he set those records.

You actually hold the 198 raw Bench record still (314) and deadlift record (628). Kameron Ross has the squat though (502) and total (1427).

It's strange how you can be squatting 400 one week and then pull something doing easy weights (that's easy weights for you .... not me )
225 deads must feel really light to you now. What tips were you getting and how have you adjusted your deads?
Interesting thought about the hypers ..... I've been trying to activate the glutes more during GHRs for the same reason.
What is the plan heading into the comp after this de-load Zack?

I know right, total mind fuk. Brb fuking my back up with 220. You wut m8???

For the deadlift tips, just really the same old stuff I already know for the most part but don't implement enough. Stuff like trying to fire the glutes as fast as possible off the floor instead of the lower back.

After the deload I plan on doing another week and a half or so of max effort/dynamic effort workouts, then 4 weeks out me a buddy are gonna try the Smolov base cycle for squats and Smolov Jr. for bench. It should either make or break our competition - been doing a lot of research and it looks like a few people have done it with good success, but also a lot of people who will start it but quit one of the 2 after a week or so because it's just way too intense.

haha guess he wasn't treating the weight like it was his heaviest set

them hypers with glute activation is great. haven't done hypers in a long time but I used to make sure to flex them hard at the top like a lock out on deads.

It's funny though, I really was. From the start I was really focusing on trying to squat with perfect form, and one of the trainers was commenting on how everything looked dead-on.

[adamsz]

2/11/13

30 minute dynamic warmup

5:00PM - 6:45PM: Lifting

Bench Press all reps paused for the most part
135 x 5
145 x 5 close grip
185 x 5
225 x 5 close grip
225 x 5 illegal-wide
200 x 5 feet up
225 x 5 feet up

Neutral Grip Pullups
7 sets of 5 spread out

Paused Dips pause at bottom for a second
4 sets of 10

KB Chain Facepulls
35 x 10 x 4 sets

Shoulder Prehab Circuit 4 run throughs
Pull-up Shrugs x 12
Barbell Overhead Shrugs x 12
Posterior Capsule Stretch x 12 per arm

45 minutes stretching / mobility work / rolling

Thoughts

Last day deloading. Since I didn't really need to focus on my workout this session and there was only really 1 coach tonight I spent a lot of time helping this new group of members out with their bench form. Really tried to help them with their breathing technique and setup. I can tell they were taking it in pretty good because they would ask me questions after every set. Feels kinda good man.

[fittofattofit]

I suspect you can't wait for the de-load to finish so you can get into the serious stuff! It'll be good to see how you go with running the smolov squats and jr. bench in the run-up to the meet --- the good thing is that you have plenty of scope in the 220 weight class to keep eating cos if you were trying to cut to make 198 class the intensity would kill you!

[adamsz]

I suspect you can't wait for the de-load to finish so you can get into the serious stuff! It'll be good to see how you go with running the smolov squats and jr. bench in the run-up to the meet --- the good thing is that you have plenty of scope in the 220 weight class to keep eating cos if you were trying to cut to make 198 class the intensity would kill you!

Deload ended today. Had an alright session (Write-up to follow). Gonna start running the Smolov cycles 1 month out from the meet, so Feb 24th. Morning weight is about 212 right now, probably 215 before bed. Weigh-in is the night before the meet, and I don't want to cut any weight at all so I'm thinking I can comfortably gain 5lbs without having to worry at all. Inb4 fatass.

[adamsz]

2/13/13

30 minute dynamic warmup

5:00PMish - 7:20PM: Lifting

Squats 55lb squat bar, all walked out
145 x 5
195 x 5
235 x 5
285 x 3
325 x 3
add belt
345 x 1
add knee wraps
365 x 1
395 x 1 kinda shaky out of the hole
take off knee wraps
415 x fail - got out of the hole alright, but right above the hole the bar started rolling up my back and it threw off my COG. Probably didn't keep my chest up enough.

Glute Ham Raises Superset with 1-legged Hip-Flexor Leg Press
9 - 100 x 8 per leg
9 - 100 x 8 per leg
8 - 100 x 8 per leg
8 - 100 x 8 per leg

Hanging Leg Raises from Rings
8
8
8
7

45 minutes stretching / rolling / mobility work

Thoughts

Deload ended today. I think my stim tolerance is too fuking high. Like an idiot, even on my deload I was taking like a scoop of PWO before the gym (usually do 2 normally) instead of completely cutting them out for a week. Today I went back to my normal 2 scoops of Craze but didn't really feel chit at all and just wasn't mentally in it. Fuarkkkk.

I was kinda worried about my back after tweaking it on the pause squats last week, as it only feels 95% recovered. Didn't really seem like an issue when I was lifting, and it feels fine now. Inb4 I wake up tomorrow crippled.

Tried knee wraps out for the 2nd time today. I fuking hate them. I hate how they make your legs feel, and I hate how time consuming they are to get on properly. The first time I tried them I had my buddy wrap them for me, but today I had him teach me and tried to do it myself. Chit took for fuking ever. I feel like they completely change the mechanics of the lift and it doesn't feel "raw" like wearing just knee sleeves does. For the comp in March knee wraps are allowed, so I do want to use them to maximize my lifts, but on the Smolov base cycle I plan on basing it off my non-wrap PR (405) and not using wraps at all on the program. Gonna have to figure out how the fuk I'm gonna use wraps in the meet if I'm going to, in terms of timing it so I don't get timed-out on an attempt.

Going in today I really wanted to hit 430 in wraps because when I hit 415 in wraps 2 weeks ago it didn't feel like a complete max-effort lift (Although very close). The 395 set with wraps didn't feel that great, so I was like fuk it I wanna try and match my wrap-PR in just knee sleeves and walked out. After failing the lift, 2 of the coaches made a good observation about my setup. I'm basically not starting under the bar enough, and am good-morning the weight up with my back. Duffin said it might not feel like anything but when you're doing a ME lift you really need to conserve as much energy as possible for the actual lift, not waste some of it on the setup. He then showed me how to properly get under the bar (start with my feet more directly under it) and "pop" the weight up with my hips. Definitely noticed a difference trying it out with some light weight, and it's something I need to work on more going forward.

[nwskier]

If I had one more hour on my layover on Friday, we'd be lifting. this is bullcrap. hahaha

Maybe I'll do some pushups in the airport, lol.

Hey buddy congrats on the new bench PR at 340. Fully expecting a nice 365 by summer. this is going to be your year. keep killing it

[fittofattofit]

213 now and heading for 220 .... you weigh more than Corey now = more beast than fat@ss

Strong squatting even if you didn't get that wrapped PR. Knee wraps always look strange to me. I'm often squatting with a knee brace on, but that gives me lateral knee support rather than making the knee itself feel stronger. I assume they have to be wrapped to the point of feeling almost painfully tight?
Nice pointers from the boys at the gym about your set-up!

[dopamine72]

Sucks about the 415 bro. That area is about where I fail too.

If I may add in advice I highly suggest you stay away from failure, even on ME day, but especially the first day back after a deload. That's just asking to stall. As long as you're using heavy weight, i.e. around 90% of 1rm, there really isn't any need to use more. You'll get the CNS stimulus that you're looking for.

Failing is all bad imo. It also pretty much makes your deload week useless. Not trying to be a dick.

<3

[AirForceV]

Sucks about the 415 bro. That area is about where I fail too.

If I may add in advice I highly suggest you stay away from failure, even on ME day, but especially the first day back after a deload. That's just asking to stall. As long as you're using heavy weight, i.e. around 90% of 1rm, there really isn't any need to use more. You'll get the CNS stimulus that you're looking for.

Failing is all bad imo. It also pretty much makes your deload week useless. Not trying to be a dick.

<3

This.

Never felt comfortable in the gym until a week or two after coming back from a de-load..


Took close to 2 weeks off at the end of Jan, just finally now feeling my self lol.

[phal]

I need to find out if I can use wraps or not, I know how beneficial they CAN be to a ME lift. I never have the patience to deload lol to props to you, you'll be killing it again really soon.