Zak's Training Log

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Zak's Training Log

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Zak 1 post 12-Feb-2008 8:16 AM	Tuesday, Febuary 12/2008 -- BW=189 Lower Body Agility Work + Rep Effort Abs Cleans 60kgx5 80kgx3 90kgx3 100kgx3 110kgx2 Deadlifts 170kgx8 170kgx6 --- My deadlifts SUCK as of late (170kg = 374lbs)... Shrugs 110'sx8 x 2sets 90'sx12 slow Front Squats 225x8 265x6 265x5 275x5 --- these are coming along, did weighted ab work the last 2 weeks, think that may be why (my program neglects weight ab work, did this as my own thing, one player felt it necessary to say "why are you doing heavy abs and obliques? that will make your midsection look big") Exercise Ball Single Leg Curls /ss Calf Press 10 - 270x15 x 2 sets Back Extensions 35x10 x 2 sets Last Edited on 12-Feb-2008 8:19 AM
Paul Vaillancourt 39 post s 12-Feb-2008 9:15 AM	Tell the guy worried about a big mid-section to go play with his penis pump. And your deadlift more than sucks. It's down right woman-like. ---------- A fist full of steel
Sarah Vaillancourt 7 post s 12-Feb-2008 9:45 AM	I find refering to crappy dead lifts as being "womanly" very offensive. Not that there is anything that Paul says that isn't offensive....
Zak 2 post s 15-Feb-2008 2:01 PM	Friday, Feb 15/08 WS4SB is being started now, putting my foot down. Incline Barbell Bench barx10 135x8 185x5 225x5 235x5 245x5 255x3+1 DB Floor Press 80x12 80x15 1-Arm Rows ss Scarecrows 80x12 ss 12 80x12 ss 12 80x12 ss 12 80x12 ss 12 DB Shrugs w/ Pause 90x12 90x15 90x14 Incline DB Curls 40x12 40x10 40x10
David 5 post s 15-Feb-2008 2:44 PM	you still have a kick ass incline eh
Zak 3 post s 18-Feb-2008 10:57 AM	It was alright considering I haven't done incline barbell since like August.
Zak 4 post s 18-Feb-2008 3:28 PM	Monday, February 18th, 2008 Dynamic Lower Body Dynamic Squats Bar x 5 135 x 5 185 x 5 225 x 3 255 x 3 255 x 3 255 x 3 255 x 3 Deadlifts 225 x 5 315 x 3 405 x 1 455 x 1 495 x miss (^$%@) Lunges 70's x 11 (per leg) 70's x 11 70's x 10 Glute Ham Raises ss Glute Ham Raise Sit Ups 16, 12 w/ mini 18, 12 w/ mini 20
Zak 6 post s 19-Feb-2008 6:17 PM	Tuesday February 19, 2008 Push Press/Jerks 135x5 185x3 225x3 235x3 225x3 225x3 DB Tricep Extentions 30x17 30x14 30x12 30x9 1 Arm Rows 90x12 90x12 90x 18,14 Seated DB Cleans 15x15 15x12 15x12 I was a bitch today.
Paul Vaillancourt 44 post s 20-Feb-2008 6:03 AM	Hey dude, My suggestion to you is to grow yourself some more confidence in your ability. And more importantly, don't be afraid to miss a lift. If you don't step outside the comfort zone, you're missing out. I've learned more from missed lifts than from hitting PR's. When everything goes good, you just smile and move on. When you miss, it forces you to stop and think about what happened. And not to try and bust your balls about the rowing/conditioning, but check this out. http://asp.elitefts.com/qa/default.asp?qid=68162&tid= (copy and paste it) ---------- A fist full of steel
Zak 8 post s 25-Feb-2008 5:53 PM	We do conditioning twice a week, similar to the way he described doing it. It's focused on increasing recovery, so, going hard for short burst, getting a quick rest, and repeating, many times over, as opposed to going hard for a long time once. It's still beneficial, I just didn't want to do it. Monday February 25, 2008 Incline Bench barx10 135x10 185x8 225x5 245x5 255x4 265x3 DB Flat Bench 85'sx17 85'sx12 Seated Cable Rows (Narrow Grip) ss/ Facepulls 160x12, 120x12 (different stations) 160x12, 120x11 (had to cheat a bit on these) 160x12, 110x12 Shrugs w/ 2 Second Pause 85x15 95x13 95x12 EZ-Bar Curls ss/ EZ-Bar Overhead Extensions 90x12, " 90x12, " 90x12, Close Grip Decline - 185x14 90x12, Close Grip Decline - 185x12
Zak 9 post s 26-Feb-2008 2:57 PM	Tuesday, February 26, 2008 Dynamic Lower Box Jumps (I'll measure the heights next time I'm there) Big Box x 3 Big Box + Med Box x 3 B+M+Small Box x 3 Double Big x Fail (I'll be able to get this soon, just technique I think) B+M+S x 3 B+M+S x 3 B+M+S x 3 B+M+S x 3 I think B+M+S was JUST below chest hieght, but I can't quite remember... again, I'll measure them next time I'm there. Cleans (kg) 60x3 90x3 100x2 110x1 115xfail 115x1 (caught it super deep) Lunges 65x10 per leg 65x10 Hypers 25x12 35x12 35x11 Weighted Sidebends ss/ Weight Decline Situps 80x10, 37x12 80x10, 37x12 80x10, 37x17 ... Some dumbass skinny kid (skinnier then me even!) hopped on the decline bench behind my back while I was doing the sidebends... figured he'd do 10 or something, and I'd get on... he did... but they were the 10 slowest in history... Last Edited on 26-Feb-2008 3:46 PM
Zak 10 post s 28-Feb-2008 7:26 PM	Thursday February 28, 2008 Rep Effort Upper Flat Bench 135x12 185x8 185x25 185x17+1 185x15 Lat Pulls ss/ DB Rear Delts 175x10, 10x12 175x10, 12x12 175x10, 12x12 DB Lateral Raises 20x12 25x12 25x12 Upright Rows ss/ EZ Bar Curls 90x12, 90x9 90x12, 90x9 I was going to be late for Bubble time so I had to leave early. I'm getting sick again, felt like shit this morning, but I got more reps then I thought I would so I was content. ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 11 post s 29-Feb-2008 12:31 PM	Trained at DCC (Dynamic Conditioning Center) today, it was pretty sweet. It's small, but there was no one else up there but the two of us, and there's lots of fun shit to use. Cleans barx5 60x3 80x3 90x3 95x2 97x2 97x2 100x2 Box Squats (high box, 17") Worked up with a billion sets to a triple at 405 Tire Flips (250) 4x4 for speed Backwards Sled Drags 4 sets, there and back, sled+170 SledgeHammer on Tire 2xover the top 2xsideways Tornado Ball 2 sets of 20 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard Last Edited on 29-Feb-2008 12:52 PM
Zak 12 post s 3-Mar-2008 11:28 AM	Monday, March 3, 2008 ME Upper Incline Bench barx10 135x8 185x6 225x5 245x3 265x4 Dumbell Flat Bench 85x17 85x12 Seated Rows ss Facepulls 160x12, 110x12 160x12, 110x12 160x12, 110x12 Shrugs (2 second pause) 90x15 90x15 90x14 DB Curls 42x12 42x12 55x8 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 13 post s 4-Mar-2008 5:35 PM	Tuesday, March 4, 2008 ME Lower (supposed to be dynamic... stupid track practice) Cleans 60x3 80x3 90x3 100x2 105x1 110x1 115x1 115x1 115 (253lbs) went up easy both times, stepping it up next week Squats 135x8 225x5 275x5 315x5 335x3 Lunges 75x10/leg 75x10/leg Romanian Deadlifts 275x12 275x12 275x12 All with strict form Super-Legs tomorow morning will be fun... Not. ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 14 post s 10-Mar-2008 4:04 PM	Monday, March 10, 2008 ME Upper Close Grip Bench (index finger on the smooth part) barx10 135x8 185x6 225x5 245x4 255x3 245x5+1 Incline DB Bench 60x20 65x18 1-Arm Rows ss DB Rear Delts 85x12, 12x12 85x12, 12x12 85x12, 12x12 Barbell Shrugs 225x15 225x15 225x15 DB Biceps 48x12 48x11 48x10 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 15 post s 11-Mar-2008 1:28 PM	Tuesday, March 11, 2008 Dynamic Lower Box Jumps Bigx3 Big+Medx3 Big+Med+Smallx3 Stepping into, BBx3 (it's scary high, just over 4', maybe 4'3", building up the confidence to try it without stepping into it is fuckin hard, always end up catching myself, probably cause i'm going to miss) Stepping into, BBx3 Stepping into, BBx3 Stepping into, BBx3 BMSx3 BMSx3 Cleans 60x3 80x3 90x2 100x2 110x1 115x1 120x1 120kg = 264lbs Box Step Ups (just above my knee cap) 155x8 135x10 135x10 RDL's 275x12 275x12 295x12 DB Side Bends ss Decline Sit Ups 90x12, 42x12 90x12, 42x12 Decline Twists 32x12 32x12 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
David 14 post s 11-Mar-2008 6:31 PM	you gots to addmore weight to your RDL's there big fella, and your side bends you have to get rid of that skinny waist. Just remember that as long as you have huge shoulders you can be fat and look skinny.
Zak 16 post s 12-Mar-2008 6:35 AM	You're right on both counts. The only thing I find about RDL's is it's hard to maintain form at high reps. Thankfully I'm hitting 8's next week. Same thing for the side bends. And blow me about having a smaller waist, not concerned what size it is, all I'm worried about is being strong and fast. If they're stronger, I'll be faster, if they're faster, I'll be stronger. Or, I'll just be stronger and faster. PS - I got my Power Belt! It's sooo beefy. ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
David 15 post s 12-Mar-2008 11:01 AM	hey man chill. I was just givin ya some tips haha. Thats pretty sweet man I wanna see it.
Zak 17 post s 13-Mar-2008 12:06 PM	March 13, 2008 RE Upper DB Bench Push ups 42x10 90x13 90x11 90x10 Wide Chins ss DB Rear Delts 12, 12x12 10, 12x12 9, 12x12 8, 12x12 DB Lateral Raises 20x15 25x15 25x12 25x12 DB Shrugs ss DB Overhead Ext's 90x12 slow, 37x12 90x12 slow, 37x12 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 19 post s 14-Mar-2008 1:09 PM	Friday, March 14, 2008 ME Lower Squats barx6 135x5 185x5 225x5 275x3 315x3 (belt on) 345x3 365x3 It's about fuckin time... still not where I should be, but at least 365x1 isn't a PR anymore... Trap Bar Deads 135x5 225x5 315x5 405x5 420x3 This was WEAK Backwards Sled Drags 90x80ft 135x80ft 160x80ft 160x80ft 160x80ft Back Ext freex15 16kgx12 29kgx10 Sledge Hammer over the top 14x2sets Side chops 10eax2sets ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 20 post s 17-Mar-2008 4:20 PM	Monday, March 17, 2008 ME Upper Bench barx10 135x8 185x6 225x5 255x3 275x3 285x2+1 very close DB Floor Press 80x19 80x15 1-Arm Rows (strict) ss DB Rear Delts 95x10, 12x12 95x10, 12x12 95x10, 12x12 95x10, 12x12 Won't do these that strict anymore, heavier is more fun Upright Rows 90x15 115x12 115x10 90x12 Tricep Ext's reverse grip 70x12 over grip 90x12 V grip 90x10 DB Bicep Curls 52x8, 37x5 48x7 Crazy Pump during these and triceps, made curling awkward. ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 21 post s 18-Mar-2008 2:46 PM	Tuesday, March 18, 2008 DE Lower Vertical Jumps Right side x3 Left side x3 Front x3 Right w slide x3 Left w slide x3 Front x3 DE Squats to toes 135x5 225x3x3 Split Squats (Front Leg Elevated) 40'sx10x3 sets RDL's 295x10 315x10 tweaked my upperback doing this, wierd Plate Chops 35x10per side, 3 sets ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
David 18 post s 18-Mar-2008 3:02 PM	dos burger clots suck eh haha
Paul Vaillancourt 55 post s 20-Mar-2008 3:17 PM	Hey ZAK, Are you coming home for the long weekend? How's the new belt? I hope it's not some GHey colour, like red or maroon. Good job on the squats. Keep eating ---------- A fist full of steel
Zak 22 post s 20-Mar-2008 6:15 PM	Not going to be home for the long weekend unfortunately, Easter is in Barrie this year for me. You gym colour is red (and black), so my belt will fit right in when I get back home with it. Thursday, March 20, 2008 RE Upper Flat Bench barx10 135x8 185x8 225x12+1 225x9 225x7+1 Hammer Chins ss Facepulls 37lbsx8, 110x12 37lbsx8, 110x12 37lbsx7+2free, 110x12 Lateral Raises 25x12 27x12 27x11 27x10 DB Shrugs ss 110x10, 1-arm overhead ext 32x15 110x10, rope pushdowns 110x17 110x10, db curls 42x10 db curls 55x7 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 23 post s 23-Mar-2008 2:14 PM	Friday, March 21, 2008 ME Lower Power Cleans worked up to 110kgx1 Squats worked up to 375x2 Backwards Sled Drags 160x4 sets, short rest between 3rd and 4th, killed the quads Kettlebell Swings 30kgx10x3sets Sledge Hammer on Tire Side Chops 12 per side, 2 sets KB wierd spinny things, i'll call them "hurricanes", basically you grab it and swing it around like you would to start a hammer toss throw 16kgx10 rotations each way 30kgx10 rotations each way ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 24 post s 27-Mar-2008 11:18 AM	Forgot to post a few... Monday, March 24, 2008 ME Upper Flat Bench worked up to 275x5 Close Grip Bench 185x18 185x13 1-Arm Rows ss DB Rear Delts 100x10, 15x10 100x10, 15x10 100x12, 15x10 100x10, 15x10 DB Shrugs 110x10 110x10 110x10 Rope Pushdowns 110x16 Incline Curls 55x7 55x7 48x8 Tuesday, March 25, 2008 DE Lower Cleans worked up to 115 for a single, fail, single DE Squats 225x5 225x5 225x5 Split Squats, Front Foot Elevated 42x10 42x10 42x10 1-Leg Stability Ball Curls 3 sets of 12 Plate Chops 3 sets of 10 Thursday, March 27, 2008 RE Upper Bar x 10 135x8 185x5 225x15+1 (3 rep PR!) 225x11+1 225x6+1 Wide Chins ss Facepulls 13, 110x12 12, 120x12 9, 120x12 DB Military (seated) - 75x10 (crazy hip spasms) Standing - 75x6 Lateral Raises - 2 sets of 12 with 25's Shrugs 110x10x3sets Rope Pushdowns - 100x18 Rev. Grip - 70x15 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 25 post s 29-Mar-2008 1:56 PM	Friday, March 28, 2008 ME Lower Squats 135x8 225x5 275x3 315x3 (belt on) 345x2 365x1 385x1 405xmiss, pretty friggin close though Walking Lunges 75x10eax2sets RDL's 295x10 315x10 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Paul Vaillancourt 60 post s 1-Apr-2008 4:14 AM	Nice squatting. New PR 385??? Bring that show home with you in June. ---------- A fist full of steel
Zak 26 post s 8-Apr-2008 4:12 PM	Testing, April 5, 2008 225 Bench - 14 reps 40 - 4.55 Shuttle - 4.35 Vertical - 32.5" Broad - 8'11" Survivor Run - 2:30ish Need to work harder. ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 27 post s 9-Apr-2008 11:19 AM	Wednesday, April 9, 2008 ME Lower Front Squats barx8 135x8 185x5 225x5 255x5 275x5 295x3 Walking Lunges 75x10 each leg, 2 sets RDL's 315x10, 2 sets Side Bends ss Decline Sit ups 90x10, 42x10 90x10, 42x10 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 28 post s 16-Apr-2008 10:43 PM	April 16, 2008 ME Lower Front Squats worked up to 295x3 Walking Lunges 80x10ea, 2 sets RDL's 315x10, 3 sets Ham Curls 60x10, 2 sets Calf Press 270x12, 1 set - kicked out for womans hour... $@*^ ---------- Hard Work Beats Talent if Talent Doesn't Work Hard
Zak 29 post s 18-Apr-2008 10:26 PM	Friday April 18, 2008 200 Rep Workout - 100 dips, 100 chins (palms in) Dips, Chins, Dips, Chins, etc once you get 100 dips, you stop and just do chins... clearly I am a bit imbalanced... dips fried me for chins though. Dips - 35, 25, 25, 15 Chins - 13, 10, 11, 10, 10, 10, 8, 9, 5, 6, 6, 1, 1 ---------- Hard Work Beats Talent if Talent Doesn't Work Hard

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