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PnP
09-03-08, 1:18 am
Parallel Box Squat
8X135
5X225
3X275
2X315
1X365 (Put on singlet and Chucks, straps down)
3X405 (Put straps up)
2X455
0X500

Barbell Lunges
8X135
8X155
8X155

Pull Throughs
12XStack
12XStack
12XStack

Cable Abs
15XStack
15XStack
15XStack
15XStack

Brick By Brick
09-03-08, 1:20 am
Nice work PnP. Impressive tonnage on your lifts, bro!

TXPWRLFTR
09-03-08, 1:22 am
Good work PnP! We gots to "GET NASTY" on Thursday with ME Bench!!!!

SQUAT or DIE!
09-03-08, 1:34 am
subbed... if you train with greg, you gotta be crazy!!

Thrawn
09-04-08, 10:23 am
Always keeping an eye on those insane Texans... me is soooo subbed here. Massive weights, PnP... bloody hell. Better get to know the guys as soon as i am ready to take Gregs spot in the team =))))) LOL

TXPWRLFTR
09-05-08, 1:31 am
Zac...post on this thread...lol

Thrawn
09-05-08, 4:52 am
Zac...post on this thread...lol

=))))

Jonisocool
09-05-08, 11:06 am
damn.

Do
Your
Thing
1
subbed

Looks like your posted up in Texas doing big things with small change. Whats with all the texan powerlifters lately lol

SQUAT or DIE!
09-05-08, 12:26 pm
Whats with all the texan powerlifters lately lol

well we like to do it BIG down here, ya know we gotta rep the size of the state!! plus TXPWRLFTR is recruiting, so that always helps..

TXPWRLFTR
09-05-08, 2:32 pm
Zac....where you at bro...I know you mentioned you had a bad session but it's all good bro...we have those...and the fact that some was plagued by injury...come on bro...
LOG IT!!!!!!!!!!!!!!!!!!

Thrawn
09-05-08, 5:29 pm
bad sessions are part of the game. we all hate them, but we all get them.
Boy, do I get them sometimes....

PnP
09-06-08, 9:36 pm
Training for 9-4-08
Max Effort Upper Body

1 X too pathetic to post

The fact that this was a bad session and that I was not keeping track of my poundages at all really didn't give me much motivation to post lol. Another time perhaps.

9-5-08
Cardio

30 mins steady state on treadmill at 3.5 mph and 12.0 grade.

TXPWRLFTR
09-07-08, 3:10 am
Hey ZAC!!! You made it lol!
Cardio....ugh...lol....all good bro.
Am thinking shirt bench on Thursday for triples.
Tuesday....not sure....

Thrawn
09-07-08, 3:41 pm
Dont sweat about it, PnP! Pathetic session it might have been for you, but at least you kept going and did WORK. I would really appreciate if you DID log bad sessions too. A lot of us greenbeans, like me, can learn a lot from guys like you and Greg. I have issues dealing with my temper when things suck at my workouts, so i am very curious about how other ppl deal with it. But if you dont wanna log that kind of things, fair enough too. This is YOUR journey =))

PnP
09-09-08, 12:53 am
This is all a bit disorganized I realize, I had a general idea in mind of what I wanted to do but I kept thinking of things along the way so this is what I ended up doin.

Single Arm Floor Press
15X65 on each side

Was waiting on a flat bench to open up so started doing these, after I did this first set the bench opened up.

Single Arm DB Bench
15X75
15X75

Internal Rotations
20X5
20X5

Cuban Press
25X5
25X5

DeFranco Press
8X90
8X90
8X90

Yes I realize for these to truly be DeFranco presses I need to be using atleast 130s but the rec room only had up to 100 lbers. My delts are also extremely weak.

Reverse Curls
15X50
15X50
15X50

SQUAT or DIE!
09-09-08, 12:55 am
can you explain the cuban and Defranco presses???

looks like a good wo..

PnP
09-09-08, 1:23 am
Cuban Presses
http://www.netfit.co.uk/fitness/exercises/shoulder/cuban-press.htm

These are more for rehabilitation than anything. I will also do them to warm up my rotators before doin upper body horizontal movements.

DeFranco Presses are just overhead presses with a single dumbbell. These are somewhat awkward and will really force you to use your core to stabilize yourself when pressing the weight overhead. In addition it can be pretty difficult getting the db up to your chest. I still have scars on my clavicle from the first time I tried lol.

SQUAT or DIE!
09-09-08, 1:26 am
Cuban Presses
http://www.netfit.co.uk/fitness/exercises/shoulder/cuban-press.htm

These are more for rehabilitation than anything. I will also do them to warm up my rotators before doin upper body horizontal movements.

DeFranco Presses are just overhead presses with a single dumbbell. These are somewhat awkward and will really force you to use your core to stabilize yourself when pressing the weight overhead. In addition it can be pretty difficult getting the db up to your chest. I still have scars on my clavicle from the first time I tried lol.

ah ok i know what both of them... i do cuban presses sometimes..

and i do 1 arm DB presses, same thing i guess??

PnP
09-09-08, 2:02 am
Not entirely but they basically challenge you in the same way.

Jonisocool
09-09-08, 3:14 am
Single Arm Floor Press
15X65 on each side

Was waiting on a flat bench to open up so started doing these, after I did this first set the bench opened up.

lol I hate that shit. squat rack opened halfway through my warmup, so I had to waste time migrating.

Thrawn
09-09-08, 5:33 am
Excellent rehab work, PnP!
Those cuban presses really look very interesting, i will have to try them myself!! I bet they sting like a bitch.

TXPWRLFTR
09-09-08, 9:19 am
Nice Zac.
I'll there a litle after 8ish...have things I need to be at from 6-8ish...so as soon as that is over I am there...good thing is I wll be in Odessa.
See you then!

Themostocles
09-10-08, 1:53 am
LOL, I've been doing cuban presses forever, just under a differnent name. I also will also do them with a 5 or 10lb plate for a rotator cuff warm up. Great work in here Pnp. -T.

TXPWRLFTR
09-12-08, 1:39 am
9-11-08
DELOAD

Sumo pulls feet out....inside plates
1x10@225
1X10@275
1x10@315

DB squat
3X10@150

Band leg curls...purple band
2X15 ea leg

Standing Ab pulls
15X120
15X140
15X160

30 min cardio on treadmill 10 degree @ 3mph

SQUAT or DIE!
09-12-08, 1:41 am
good wo yall

Jonisocool
09-12-08, 4:19 am
lookin good lookin good.

Do
Your
Thing
1

PnP
09-14-08, 2:02 pm
I have weight training class on M-W-F but the teacher gives us the freedom to basically do what we want so I choose this time to do my cardio =)

30 min steady state cardio at 3.0 incline and 10.0 incline. I essentially shoot to get to 65-70% of my max heart rate any time I'm on the treadmill so depending on whether or not I popped any stims before hand will dictate the speed and incline I go at lol.

Thrawn
09-15-08, 5:04 am
Looking good, PnP!
Some good pullin' in sumostyle. Man, i wish i could just get the hang of that. I suck SO BAD at sumo. It feels totally, well, plain wrong for me. In total contrast to conventional deads. To me, that feels almost like a movement i was born with.

PnP
09-16-08, 12:04 am
11:00 am cardio-30 mins at 3.0 mph and 10.0 incline
Followed this up with some static stretching, nothing fancy mainly just butterfly stretching for the hips. I stretch my knees and groin also which really helps especially after a heavy day. I really feel that all the stretching has helped my lifts. I do it mainly to compliment my jiu jitsu (which is strictly recreational) but its carried over especially well to my sumo pulls and also on my squat stance as I'm now able to go wider than before.

Flat DB Bench (3 sets of max reps)
17X80
9X80
9X80

Seated DB Cleans
15X25
12X20
12X20

Dumbbell Rear Delt Flies
10X45
10X45
10X45

Lateral Raises (one arm at a time)
8X15
8X15
8X15

Dumbbell Shrugs
12X100
12X100

Barbell Curls
12X90
12X90

Was only able to get 2 sets in on these last two exercises it was 10:00 and they were closin up the school rec room!

Thrawn
09-16-08, 6:22 am
Love that workout, brother! Simple and effective!
I still benefit from my martial arts when it comes to flexability in the hips. Most ppl have a hard time learning squats ass to the ground, but for me it was one try and that was it. No problem. I think having some recreational jiu jitsu along with the iron is a great combo.

PnP
09-17-08, 12:02 am
Full Squats (warm up)
10X135
10X185
10X225

Anderson Squats
5X225
5X275

Was only working up to a 5 rep this week. Couldn't decide if I was going to do full squats or Andersons for my ME exercise. After my third set I decided on Andersons. This was maybe a little late as my legs had begun to shake vigorously. I always used to work up to a 1 rep on these so needless to say I did a poor job of pacing myself lol. Anderson squats are just a concentric squat done off of pins or chains by the way (if I remember correctly). I set the pins just a little lower than parallel then set the bar on them.

Split Squat with front foot elevated
2 sets of 10 on each leg @20 lb dbs

Good Mornings
10X135
8X185
8X225

Was hating life at this point my hams were trying to cramp on me.

Standing Cable Abs
3 sets of 15X150

Foam Roller
Static Stretching

SQUAT or DIE!
09-17-08, 12:05 am
good wo man, andersons are great, i usually set the pins above parallel, to work on lockout.. you always but them about parallel or a bit lower?

PnP
09-17-08, 12:26 am
Yeah bro I squat raw so my weak point is right out of the hole.

SQUAT or DIE!
09-17-08, 12:31 am
Yeah bro I squat raw so my weak point is right out of the hole.

good point.. i lift geared so i do lots of parallel/ low box squats, but i guess andersons at that level probably work the same.. lift raw just cause or cause its insanely expensive to buy gear??

PnP
09-17-08, 12:36 am
just cause mainly I like to know that its all me. Im not opposed to super suits though, its all good lol.

TXPWRLFTR
09-17-08, 12:36 am
Good workout Zac, sorry I had to miss it...open house took longer than expected and this year we had more parents come in to visit the PE department...lol...
One guy pointed me out as a football coach and did the most muscular pose when he asked if I was a football coach...lol.

Oh...I saw what had to be the best curl jockey today at Gold's...it was a site to see...dude would roll up his sleeves...and find every machine to curl on...every machine....all good and all but the kicker was he had a tooth pick in his mouth and he walked with ILS and he did every known biceps & triceps exercise known and a few I had never seen. To each his own but it did make me chuckle a little...not as great a site as we saw the dude perform Romanians and then sit and read a novel...

Which reminds me I need to laminate that SOYG and give you a copy...lol.

See you Thursday...ME Bench...thinking floor press and board press....
Alan will be there too.

TXPWRLFTR
09-17-08, 12:38 am
just cause mainly I like to know that its all me. Im not opposed to super suits though, its all good lol.


You better not be...lol...have you seen the new scoop neck Katana? Sweet!!

Thrawn
09-17-08, 4:30 pm
just cause mainly I like to know that its all me. Im not opposed to super suits though, its all good lol.

Kind of like how i think about it too. I just LOVE the idea of NO suits. Just me, chalk, a belt and some plates to open a can of whoop-ass on. Maybe my mouthguard too =)

PnP
09-19-08, 1:38 am
Wednesday Morning Cardio

12.0 incline @ 3.3 mph for 30 mins

Max Effort Upper

Floor Press
10X135
5X185
5X225
5X235

Floor Press + 4 board
5X235
5X275 (Greg had to soft spot me on all these, embarrassing I know)

Triceps Death
1 set @ 190 (1,3,2,4 board) (Thanks alot Greg!)
1 set @ 195 (1,2,3,4 board)

T-Bar Rows
12X 3 plates
12X 3 plates + quarter
10X 4 plates

Face Pulls
3 sets of 12 with purple band

Barbell Shrugs
12X315
11X315
12X315

Couldn't double overhand these had to hook grip this was somewhat upsetting to me but atleast I didn't use straps.

Hammer Curls
10X30
10X40

Went to roll up my sleeves before doing these but Greg threw a fit so I didn't...*sigh*

Themostocles
09-19-08, 1:47 am
Brutal w/o bro. Nice bloody nose too lol. Your bench work is really getting up there. -T.

PnP
09-24-08, 1:41 am
I haven't been doing any dynamic work the last few weeks and got a bit concerned about it so I decided to do my DE and basically use it to warm up to ME.

Squats with purple bands choked and 25lbs of chains per side
135 x 6
185 x 3
225 x 2, 2, 2, 2, 2, 2
275 x 3
315 x 3
335 x 3 This last one came up ugly, luckily Greg was there to yell at me to put my head back into the bar and I was able to grind this one out. Thank you Greg!

GM
135 x 10, 10, 10 Did these all with a wide stance.

Hack Squat
10 X Plate
10 X 2 Plates

1 Legged Hack Squats
2 sets of 8

Bus drivers
3 x 10 with a 45lb plate at end.

TXPWRLFTR
09-24-08, 10:12 am
Any time bud!

Thrawn
09-24-08, 3:17 pm
Good work, PnP!

PnP
09-30-08, 12:54 am
Decided to do some barbell complexes for fat burning this morning during weight training. I have never felt such a need for oxygen in my life except for maybe the last time I did these!

1 set @ 95
1 set @ 105
1 set @ 110

I did 6 reps on each individual exercise and went straight from one to another trying to never let the barbell stop. The order of the complex went like so: regular deadlifts, barbell rows, power cleans, push presses, front squats, good mornings, back squats.

After three sets of these...definitely got some EPOC goin on lol.

Repetition Upper

Close Grip Bench (Fingers inside of rings)

20X155
13X155
16X155

Pull Ups
12
12
10

Seated DB Power Cleans
12X25
12X25
9X30 (Some kid stole my 25s, of course that left me no choice but to up the weight! =))

DeFranco Presses
Thought I was ready for the 100s on these...I was..wrong?
8X100
7X100
6X100

DB Shrugs
15X100
15X100
15X100

Elbow Flexions w/ EZ Bar
10X90
10X90
8X90

Jonisocool
09-30-08, 3:33 am
Stole weight right out from under you lol?

Nice work PnP

Thrawn
09-30-08, 6:58 am
Bloody hell, brother! Doing all that AFTER your barbell complex training? I would have cried like a little baby...
Excellent work, PnP!

TXPWRLFTR
09-30-08, 9:03 am
You da man! See ya tonite!

PnP
09-30-08, 7:34 pm
Thrawn: Barbell Complexes were my morning session (about 11 a.m.). I didn't hit up repetition work until about 9 p.m. lol. No way Id have been putting up anything if I had done them back to back lol.

PnP
10-01-08, 1:01 am
Rack pulls in cage with green bands reversed...bar below knee
245 x 3
335 x 3
425 x 3
515 x 3
565 x 1
I noticed the green band was rippin right before Greg was about to do his next set. I felt obligated to tell him at the time but now Im regretting it lol!
Blue bands reversed
605 x 3
655 x 3
695 x 1

Green band pull thrus
3 x 10

Greg won't dare let anyone see the photo but I got a nice shot of him at full moon position during pull thrus.

Thrawn
10-01-08, 5:28 am
Greg won't dare let anyone see the photo but I got a nice shot of him at full moon position during pull thrus.

Excellent workout, PnP, and i DARE YOU to show us that pic then =)) Greg in all his glory, LOL

PnP
10-06-08, 10:53 pm
Barbell Complex x 1
Explosive Switch Grip Pull Ups w/ Burpees w/ Med Ball Throws x 1

Thought Id use some high intensity stuff as a nice warm up and as an opportunity to bump up my EPOC prior to hitting some repetition work. I say repetition work...On my main repetition exercise I overestimated myself and kind of blew it on the repetition part lol.

DB Bench
12X90
4X90
12X70

Face Pulls
15X70
15X70
15X70

Pull Downs
15X105
12X105
15X90

Scarecrows
10X10
10X10
10X10

Elbow Flexions w/ Barbell
10X100
8X100

DB Shrugs
15X100
15X100

TXPWRLFTR
10-06-08, 11:10 pm
Sweet! Ready for tomorrow? I'll be in OD getting a haircut at 6:30...gonna visit my kids...then my folks and meet you all at the gym. Hey, Squat is going to try and make the meet in Hereford with us...so that's 4 so far...sweet!!!!!!

PnP
10-08-08, 12:09 am
Anderson Squats (Pins set slightly below parallel)
10X135
5X225
3X275
2X315
1X365
0X405 Went for broke on this one, I did manage to budge it from a static but couldn't stand all the way up with it. This atleast gives me some idea of where my concentric strength is at.

Anderson Band Assisted Squats (blue bands)
3X405
2X455
0X500 Budged this just a hair before failing lol.

Reverse Hypers (Monster Mini Band doubled)
10
15
15

Barbell Lunges
10(on each leg)X135
10X135
10X135

TXPWRLFTR
10-08-08, 12:50 am
Had a good session Zac...despite the laughter from the "Ken" doll statement Brandon made...and laughing at Mark as he is mad Brandon's bodyfat read lower...lol.

Thrawn
10-08-08, 5:25 am
Nice, a LOT of WORK getting done in here. Inspirational!

PnP
10-10-08, 3:02 am
Manpon Presses
5X135
3X225

Greg was ranting with our other partner Allan about the situation at the gym so there was some down time. This meant I needed to warm back up lol.

5X135
3X185
3X225
3X255
3X275 (First one was all me, other two Greg soft spotted)
1X300 (Going back, brought bar too low)
1X300 (Going straight up, brought bar too low)
1X300 (Going back, brought bar right to my groove but I was pretty tired by this time lol) Thanks for the soft spot on all these Greg!

Triceps Death
Did half a set of this with 205, once I got to the three board I only got a couple reps before I tapped out.

Single Arm Overhead DB Extensions
15X35
15X35

Chest Supported Row
15 X 1 plate
12 X 2 plates
12 X 2 plates and a quarter

DB Power Cleans
15X25
12X25
12X25

DB Side Bends
75X15
65X15
65X15
75X15

Started off with a 75 lb db. At the end of my third set my friend looked over and complained that I was doing 65 whle he was doing 75. He was absolutely right! Somewhere along the way my 75 db got lost in the large stack of dbs lying on the floor lol. Whoooopsy daisy.

Called it quits after this and hit up the HOP for some post training nutrition. Training went like this.

4 Glasses of DP
2 Glasses of Water
1 Split Decision Breakfast-This came with eggs, sausage, bacon, and french toast.
1 Bowl Oatmeal
1 Belgian Waffle with whip cream and strawberry syrup
1 Chicken Fajita Omelet w/ French toast

I was feeling good until I got to the omelet. I ate my way through the first half with no problem but I had to dig deep to finish the second half along with the toast. Since Greg couldn't make it I felt obligated to eat some extra on his behalf! I felt this was much more praiseworthy than anything I've ever done in the gym on a ME upper day lol. In the meantime I'm spending the night on the toilet. Stand strong my brothers! Get jacked!

TXPWRLFTR
10-10-08, 10:18 am
Sorry about the rant Zac, lol...good session last night bro...I was tired afterwards...or in Allan's words "You look like shit!" LOL

Did you guys practice the dance moves I taught ya! They will clear the dance floor!!! LOL

Dude I wished I was there at the IHOP, thanks for eating extra for me!!!!

PnP
10-14-08, 10:22 am
Did a small circuit to get my heart rate up and then got on the treadmill and walked for about 25 mins in the morning.

Repetition Upper
Close Grip Bench (thumbs touching)
20X165
19X165
14X165

Kroc Rows
15X100
15X100
15X100

Face Pulls
12X100
12X100
12X100

DB Military
10X35
10X40
10X40

Hexbar Shrugs
3 platesX10
3 platesX10
3 platesX12

PnP
10-16-08, 12:55 am
ME Lower

Sumo Deads off Floor
5X245
3X300
2X350
1X400
1X450 This came up really hard, I haven't pulled off the floor in quite some time and I really felt it. I'll be back to pulling off a box after I take this deload next week.

Olympic Squats
8X225
8X245
8X265

Back Raises w/ 70 lbs
15 (w elbow flexion at top)
12 (w row at top)
12 (regular)

Wednesday
Standing Abs (back against wall)
15X70
15X70
15X70

3 sets of Barbell complexes

SQUAT or DIE!
10-16-08, 3:07 am
good pullin man.. im hopin to get up there in december and do the NASA meet with yall.. cant wait to see some of your lifts in person

PnP
10-17-08, 2:17 pm
Greg had a bonfire last night and I had other things I wanted to do other than bench by myself so I put it off and just figured Id do it during my weight training class the morning. The problem is that at the college rec room not only is the atmosphere not right for setting PRs but every available bench (2) was being used along with every available barbell (3). I was forced to do some accessory work in the meantime until either a bench or barbell freed up so heres how it went:

DB Floor Press
20X40
20X65

Straight Arm Lat Pulldowns
15X70
15X70
12X70

Band Pull Aparts (purple band)
12
12
12

Military Press (A barbell finally freed up and since I haven't done any overhead pressing in a good long time I thought this would be the chance to see where I was...)
10X95
5x115
3x135

I should probably introduce more of these into my training since I feel my delts are a major detriment to my strength on bench.

TXPWRLFTR
10-17-08, 2:21 pm
Good work Zac....bonfire was long...damn wood takes forever to burn down...lol.

PnP
10-21-08, 2:34 am
Had to do "core training" in my weight training class this morning. This involved movements such as supermans, and planks of all sort. Luckily afterwards I still had just enough energy in me to do three sets of barbell complexes. Talk about whey...

TXPWRLFTR
10-21-08, 4:39 pm
LOL...weight training classes in college...gotta love it...I remember when I took that class years back...the teacher just sat there...maybe come summer time I can teach a weight training class...implement the way to train for all....
See you tonite...deload time right?

PnP
10-22-08, 2:14 am
It's finally time for a much needed deload. These make me happy after I've been pounding the heavy weights for a while. =D

Skull Crusher Complex
10X70
10X70
10X70

This involved doing ten skulls and then these other things where you bend at the elbows and bring the bar right in front of your face and move the bar all the way back down to your chest. From there you press it back up and repeat. After this is ten straight presses from the chest. Haven't done these in quite some time, took my elbows some warming up but after the first set I was feeling good.

DB Cleans
12X25
12X25
12X25

DB Rows
15X100
20X100
20X100

This was all we had time for as the rec room was closing. Would've liked to have thrown in some dips and gone for a rep record, another day perhaps.

Thrawn
10-22-08, 6:50 am
Love the way you approach training, PnP. You appear to have a solid view on where you want to go and what you need to do to get there. Inspiring;.

PnP
10-24-08, 2:04 am
Wednesday
Lower Body Accessory

Band Good Mornings w/ purple
12
12

Pull Thrus w/ Purple
12
12
12

Lunges
3 sets of 10 on each leg @ 95 lbs

Double Crunch w/ 20 lb EZ bar
10
10

This was some weird exercise my cute teacher showed me, I obliged her by doing a couple of sets of it since she did it and was having a pretty hard time with it. It was surprisingly difficult. It involves holding the weight over head in a straight arm position while lying on your back. Your legs are slightly off the ground a few inches. You raise your legs up while simultaneously crunching your midsection to touch the bar to your shins.

Thursday
Upper Body

DB Bench
15x60
15X60
15X60
15X60

Pull Ups
12
10
8
6

Face Pulls
12X70
12X70
12X70

Dips
20
20
20
20

PnP
10-29-08, 1:54 pm
Monday

Modified Rep Upper

Monster Set x3
-DB Bench 60,60,55
-DB Incline 30,30,30
-DB Fly 25,25,25

Week 1: 15 reps
Week 2: 12 Reps
Week 3: 10 reps

MONSTER SET SAMPLE: PERFORM 1ST SET OF DB BENCH, REST 20 SEC, PERFORM 1ST SET OF DB INCLINE BENCH, REST 20 SEC, PERFORM 1 SET OF DB FLY, REST 2 MIN, REPEAT

Monster Set x3
-Wide Lat Pulldown 60,60,60
-Face Pulls 70,70,70
-Inverted Row

Week 1: 20 Reps
Week 2: 15 Reps
Week 2: 10 Reps

Super Set:
Lateral Raises: 2x15 @ 5 lbers
Shrugs: 2x15 @ 100 lb dbs

Tricep Monster Set 2x15
-Dips
-Cable Pushdown 55,55
-Band Pushdown (purple)

Tuesday

ME Lower

Squats performed on bench...a couple of inches above parallel
High "box" squats
bar x 10
135 x 10
225 x 10
315 x 5
365 x 5
405 x 5
455 x 5

Romanian Deadlifts
185 x 12
205 x 12
225 x 12

Tire flips
3 trips of roughly 30 yards 30 yards total

TXPWRLFTR
10-29-08, 7:29 pm
Yeah buddiieeee!!!!!! Light weight!

Thrawn
10-30-08, 10:26 am
Excellent work, Zac!! Aint nuthin but a peanut! YEAAAHHH BUDDIEEEE!

SQUAT or DIE!
10-30-08, 11:53 am
Yeah buddiieeee!!!!!! Light weight!


Excellent work, Zac!! Aint nuthin but a peanut! YEAAAHHH BUDDIEEEE!

way to steal all the good quotes assholes...

good work man..

TXPWRLFTR
10-31-08, 1:18 am
LMAO!!!!!!!!!!!!!!!!!!!!

You da man Squat!!!!

SQUAT or DIE!
10-31-08, 1:21 am
LMAO!!!!!!!!!!!!!!!!!!!!

You da man Squat!!!!

i do try :) LOL

Thrawn
10-31-08, 8:00 am
way to steal all the good quotes assholes...

good work man..

TIHI =))

PnP
11-01-08, 4:11 pm
Morning cardio (on an empty stomach)
35 mins of steady state walking at 3.5 mph and 11.0 incline

Random Accessory Day

Hurdle Jumps
6 sets of 2

Elbow Flexion w/ dbs
12X30
12X35
12x40

Shrugs
12X225
12X315
12X405
10X455

Barbell holds (grip work)
1 set of max time @ 315
4 sets of max time @ 225

Pull Thrus
12X120
12X140
12X160

Thrawn
11-02-08, 5:45 am
Nice session, PnP!
Hurdle jumps? Interesting! Why do you do them and how?

TXPWRLFTR
11-02-08, 10:54 pm
Thrawn, the hurdle jump is a jump over a hurdle at a set height. It can either be an actual hurdle or an object to jump over.
Last Thursday, PnP was jumoing up onto the counter at the gym...dude has some ups...lol.

PnP
11-03-08, 1:57 am
Thrawn: They are a dynamic movement for the lower body. Other variations would include box jumps, long jumps, depth jumps, etc. I feel these keep me fast out of the hole. There is really no way to jump slowly so jump training is almost always going to be dynamic. This is not always the case when squatting with bands/chains. I also have begun to take up parkour as a side interest and think that these could help improve my jumping ability and agility LOL.

Thrawn
11-03-08, 4:41 am
Thanks for clearing that up, my Texan brothers!
I find that type of training very interesting. I can surely understand that dynamic jumps will up your explosiveness and that will result in better pop in the hole.

PnP
11-04-08, 1:18 am
Random Morning Session

Had some time to kill during weight training, thought I would do a circuit or some steady state walking but we only had about 30 mins so I opted to do some random accessory movements.

I did 3 sets of 6 reps on pull ups but I held on for a minute at a time. Every 10 seconds I would do a rep. This stretched my lats out really well and was quite good for grip strength.

Calf Raises on Leg Press ( didn't count just went for the pump lol)

DB Snatches
3 sets of 6 on each side @ 70 lb db

Military Pressin

This will give you an idea of how far behind my delts are. My shoulders are my absolute weakest point and I have devoted very little if any time to them up until this point (stupid, I know). This is from Jim's 5/3/1 rotation and its a welcomed change to what I have been doing.

Military Press
12XBar
8X65
5X100
5X110
5X115

Standing DB Press
4 sets of 10 @ 35 lbers

Upright Rows (Barbell)
4 sets of 10 @ 75

Barbell Elbow Flexions
3 sets of 10 @ 95

TXPWRLFTR
11-04-08, 9:04 am
Good work!

PnP
11-05-08, 12:56 am
Deficit Deadlifts off of 3.5 inch box
10X185
8X225
5X275
5X340
5X360
5X385

My last three sets were my true work sets and were based off my last max on this. After the first set I was thinking I needed to drop the weight but I went ahead and tried 360 and it came up even quicker than 340 had so I knew I had to stick with it. Since I haven't done these in a while it took me some time to get settled back into my stance and to find where my grip felt best at. Had to hitch on my last rep of 385 but I got it!

Back Raises w barbell behind neck
8X85
8X85
15X65

Weighted Sit Ups
15X25 lb plate (behind head)
15X25
12X35
12X35

Thrawn
11-06-08, 7:22 am
Damn, Pnp!! That is some work you did. Deadlifts off a deficit is a real ballbreaker! Only box we have in our gym is about 8 inch high, but i do them from time to time too. Not for the fainthearted. Congrats on the excellent pullin, Zac!

PnP
11-07-08, 1:32 am
Warm up Sets
20XBar
135X10
185X8

Manpon Presses
5X205
5X220
7X235

Weighted Dips
3 sets of 10-12 w/ weight varying from 45 to 100 lbs lol. I wasn't getting low enough so I had to strip the weight down and then I tried adding weight back the next set so I really didn't keep track of everything.

Chest Supported Rows
3 sets of 10 @ 3 plates

Band Pull Aparts
3 sets of 10 @ purple band

Thrawn
11-07-08, 7:13 am
What are manpon presses??
Looks like a hard workout, Zac!! *bowing to the mighty Texan*

TXPWRLFTR
11-07-08, 10:50 am
Manpon press is like a board press but the foam gives in more.
Very fun apparatus to have fun with in the gym....ask Zac about it...lol.

Thrawn
11-07-08, 11:08 am
Manpon press is like a board press but the foam gives in more.
Very fun apparatus to have fun with in the gym....ask Zac about it...lol.

LOL, okay.

Zac?? Was it fun??? =)) Tihi.

PnP
11-07-08, 11:28 am
Well I didn't have a spotter for one set so I was just going to stick it underneath my shirt and have Greg spot me off the rack. There was a substantial amount hanging out from underneath my shirt and I was adjusting it down there when Greg snapped a photo lol.

Thrawn
11-07-08, 11:32 am
Well I didn't have a spotter for one set so I was just going to stick it underneath my shirt and have Greg spot me off the rack. There was a substantial amount hanging out from underneath my shirt and I was adjusting it down there when Greg snapped a photo lol.

Priceless, i am sure =))
In all honesty, man. I envy the both of you. Training hard, on a consistent basis and having fun too. You got it all going down there. Very nice.

PnP
11-12-08, 1:16 am
Monday Military Pressin
warm up sets (don't remember what I did)
3x105
3x110
7x120

Upright Rows
10x85
10x85
10x95
10x95

Elbow Flexions
10X85
10X95
10X95
10x95

Had intended on doing a few more things but gym was closin so this was all we managed to get in.

Tuesday Free Squats
8X135
8X225
5X315
3X405
0X455 (Was way high on this one and my descent was very slow which didn't help. Felt kinda proud of myself inside but I know this won't do in a meet setting lol)
0X455 (Greg said bar was too high on me back, was kinda descending slow on this one also and didn't have the power to get out of the hole)
1X455 (Had Greg get behind me and spot and squatted down much quicker to depth and exploded out of the hole, this felt pretty ugly but it felt good to get it up)

After this I did 1 set of max reps squats body builder style with bar high on the traps and squatting straight down
20X225

Good Mornings
3 sets of 10 @135 (Really felt the stretch on these, I got my feet out as wide as the cage and sat back)

Band Abs
3 sets of 20 w/ green (average) band

Thrawn
11-13-08, 6:52 am
Excellent workouts, Zac! Congrats on that squat =)) 455 is a big number and way to go on not letting that number slip away. Takes a bit of mentality to try again after two fails. Mad props.

PnP
11-19-08, 2:06 am
Band Resisted Deficit Deads (Blue Band) off of 3.5 in. box

225x5,3,3
225 x 5
275 x 3
315 x 2
365 x 3/4

Removed bands and box and did

405 X 2
425 X 1 (Im thinking this is going to be my opener)

Hack Squats

10 X 2 Plates
10 X 2 Plates+Quarter
10 X 2 Plates+Quarter

Reverse Hypers w/ Blue Band

3 sets of 10

Weighted Abs on Decline w/ 35 lb weight behind head
3 sets of 10

SQUAT or DIE!
11-19-08, 2:09 am
good work zac..

Jonisocool
11-19-08, 3:53 am
Nice ab work PnP. Behind the neck is no joke!

Thrawn
11-20-08, 8:57 am
Great pullin' Greg! Looks like you got your opener planned and down like a charm.
Keep it up, big man!

PnP
11-20-08, 7:50 pm
Bench
Worked up to a 1RM at 275, felt weak up until this one where i moved my grip in to where thumbs were on the smooth part of the bar

Close Grip Concentric Bench (Pins set at chest level)
3 X 225
3 X 225
3 X 245

Kroc Rows
10 X 50
10 X 90
22 X 125 (right arm) 27 X 125 (left arm) I'm only trailing atleast 100 lbs behind the Kroc himself lol.

Seated DB Power Cleans
10 X 30
8 X 30

SQUAT or DIE!
11-20-08, 7:53 pm
LOL only 100.. krok is a sick man..

great work zac..

Thrawn
11-21-08, 8:13 am
Good work, Zac! Damn heavy Kroc rows, but i am even more impressed by your DB cleans...30's... bloody hell. My arm would fall off trying to db clean that...

PnP
11-29-08, 9:01 pm
Didn't really know what to do so thought I'd actually try to warm up to my openers. I had hit what I thought what I wanted to be my openers on squat and dead last week and then bench this week. My bench was the only one I really felt sure on so I thought that today I might get a better idea of what my openers should actually be. I don't know if today was just a bad day or if my being under the weather all week had something to do with it but the weights felt heavy today I'm not going to lie. I'm feeling better however and am confident I've done what I need to do coming in to this meet.

Squats
135X10
225X5
275X3
315X2
365X1
405X0 (My caller said I was just a little bit high I felt like I was at depth and started coming up)
405X0 (I was frustrated and tried almost immediately after my last attempt this was not smart and after I descended to what I felt was below depth I was unable to come up. This was really frustrating as this is what I had planned on opening with, it'll be better to play it a bit conservative coming into the meet though. Theres no doubt in my mind I'm going to hit more than this in the meet this was just one of those days)

Deads
135X10
225X5
315X3
405X2
425X1
(My lockout feels really strong but this has never been my problem lol I've always had trouble starting off the floor. Even though I got 405 2 times and the 425 which I had intended as my opener, these felt hard to get started but once they did they came up pretty quick. I think I'll go a little more conservative on this also.)

Pull Throughs
3 sets of 10 w/ purple band

Barbell Lunges
135X10 on each leg for 3 sets

Band Leg Curls
2 sets of 12 @ purple band

SQUAT or DIE!
11-30-08, 1:31 am
great work zac

TXPWRLFTR
11-30-08, 9:55 pm
Good work Zac...gym was quiet today...so I jammed out to Eisbrecher...a German metal band..pretty cool.
See you Tuesday.

PnP
12-02-08, 12:28 am
I wouldn't call not hitting my squat opener good work...but that's that.

Walked on the treadmill for 30 mins this morning for recovery, my gluteals are still screamin from the lunges on Saturday lol. Saw my weight was already right at 180 so I made today a high carb day since my energy levels were so poor over the weekend. Also, I've been a little sick so I'll see how this goes throughout the week.

Military Press
85X5
90X5
95X5

Trap Bar Shrugs
3 platesX10
3 platesX12
3 platesX12

L Lateral Raises
15X10
25X10
25X10

Elbow Flexions with barbell
95X10
95X10
95X10

SQUAT or DIE!
12-02-08, 12:34 am
delaoin before the big day already.... nice day today zac

TXPWRLFTR
12-02-08, 2:31 pm
Zac, I weighed this morning and wow...can you believe I am at 230!!!!!
That is crazy!!!!!!
NOT!!!!!!!! Wishful thinking huh? I will make weight right at 242 or under...
I am to get me some injections for the shoulder, dr thinks it's an inflamed bursa sac with all the symptoms I was telling him...so we will see...

You gyming it tonite? I will be there.

PnP
12-03-08, 1:47 am
Speed Pulls (Sumo)
8 sets of 2 @ 225 (The chains were on for a few sets, I took them off eventually because they kept getting in the way and caused me to drop the weight on my foot after one set haha.)

Zercher Squats
135X5
185X5
225X5

Good Mornings
3 sets of 12 @ 135

Weighted Crunches (plate behind head)
35X15
45X12
45X10

SQUAT or DIE!
12-03-08, 1:48 am
goo work zac

PnP
12-15-08, 1:14 am
Squat-385, 402, 440
Bench-242, 256, 265 (miss)
Deadlift-410, 455, 475 (miss)

Overall I was not pleased with my performance, though I felt good and did about as well as I had expected this was still not to my satisfaction. I feel like my squat form is pretty good right now, I still have a few things I need to tweak but all of my squats felt good and I really think I was good for another 10 or 20 lbs. I've had trouble with my deadlift mechanics lately which has been throwing me off but I'm confident that this is something that can be remedied fairly easy. My bench, on the other hand, is something that I've always been notorious for being horrible at and something I really need to devote the bulk of my attention to. I cut weight for this meet and "made it" but didn't actually make it. That is, according to the meet scale I made it but on any other scale I likely would not have lol. Even though I used herbal diuretics to cut this time around it didn't make the experience any easier or any more enjoyable. If anything, I had a harder time making weight this year than I did last year. The fact that I had no one in my division to compete against kind of made it a disappointing thing once I showed up to the meet site also but I still feel that cutting weight worked to my advantage in the long run. By completely depleting, my body was able to supercompensate and store more sodium and glycogen than it would have under normal circumstances. I even had an ab or two showing after weigh in, ask Greg! Rehydrating was an unpleasant experience as usual but I used waxy maize mixed with half strength gatorade to rehydrate on the day of the meet and felt good and had absolutely no bloating. That changed after we went to K-Bobs of course lol. I guess I like meets alright but I really prefer being in the gym. For that reason, powerliftings taking a back seat for a while and I'm going to try to focus on other things in the mean time.

SQUAT or DIE!
12-15-08, 1:44 am
hey man i think you did pretty good, especially after all that cutting- my performance suffered quite a bit..

gotta get your head right- and if that means concentrating on other things in life then get to it..

viva la K-bobs!

TXPWRLFTR
12-15-08, 11:21 am
zac you did a good job man. Let's just keep training and hit the bench harder. We can do things different for you. I know you are frustrated and that's cool...we all get there. You've got some talent in ya son...now let's DO IT!!!!!!!!!!!!! No back seat ok!!!!!!!!!

See you tomorrow at gym.

Thrawn
12-15-08, 5:36 pm
I would sell my left nut for those numbers, Zac! From what i have seen in the pics and vids (Greg sent me some on DVD), you got some good power and talent to work with. Keep it up, brother! Adept to some routine/whatever you like and hit it HARD!
You are too hooked on the big three anyway, admit it =))

PnP
12-15-08, 7:28 pm
Haha it's true, I didn't say anything about giving up the big three just meets =)

Thrawn
12-16-08, 4:47 pm
Haha it's true, I didn't say anything about giving up the big three just meets =)

Good to hear =))
I also saw you row 5 plates for 10 reps in a challenge vid =)) I found it afterwards! Some pretty strong rowing, brother! So i am battling Greg AND you?? LOL

Thrawn
01-14-09, 5:53 pm
Whats up, big man! Havent seen you update in a while. All is good, i hope?

PnP
07-07-09, 1:26 am
ME Lower

Deficit Deads off 3 in. box
5X185, 5X225, 5X320, 5X340, 7X360

Rack Pulls (pins set right above knee level)
3X315, 3X385, 3X435, 3X485, 2X505 (All done with no belt, not sure this was a good idea)

Back Hyperextensions
1X12 w/35 lb weight behind head, 2X10 with 45 lb weight behind head

Decline Crunches
4 sets of 15 w/25 lb weight behind head (really emphasized the lower portion of the movement on these)

Seated Shrugs w/ feet on bench
10X120, 15X120, 12X120

TXPWRLFTR
07-08-09, 11:26 pm
Hey you came back! :)