Z.K.P's Squats, Milk, Beef....and Beer.

[ZKP]

Did "Two a days" this week. Well, on Mon and today(fri) I did. I decided I need two days at the end of the week off in a row....So what did I do? Just stacked workouts on the same day. Go me...

Mon-
Squat (Vol)
8 sets of 3 @405
This was hard...tired from Sat.

Press
175 for 5 singles

Hyper
20x5

pm
Bench 225x33322

Row
Ramp up
55532 to 185

Chin
55532

Wed

Deadlift
5 singles at 405

Front Squat
54321 @205

Press
Ramp Singles
185x1,1

Hang Clean-Thick bar
Ramp up
185x2

Fri
Squat (intensity)
Ramp up 430x2

Bench
165x3
190x3
210x6,2,1

Row-thick bar
155 @54321

Hyper
50

weighted sit up
45@5,5,5

Afternoon
press
135 5,5,5,5,5

Chin
3,2,1
3,2,1
3,2,1

HIgh Pull-thick
135x3x8

Neck Strap
50@5,4,3

Notes
I like the 2 a day stuff quite a bit. Think I'll alternate em, two one week, one the next. Gonna play with my squat programing as well. Some kind of 5/3/1 bite off....Unlike Mr.Wendler I'm not strong enough to require a whole week to recover from squatting, so I'll have to play with it a bit, but i think I've got an idea.
Any questions, comments, tell me I'm an asshole, whatever, feel free to post. Thanks for reading my boring shit!

[kittenSmash]

You ever try setting your squats up Texas Method style? I think you could be
a beast with it. I might try your deads routine. The linear style DL stuff seems to burn
me out, and I got fairly long arms, but deads are barely staying ahead of squats. But what ever, I still just need to focus on gettng back to where I was.
I like reading your log, we're damn close numbers wise, it motivates me. Keep up the strong lifting, and drinking!!

[ZKP]

I feel ya buddy. Same here, vice versa......

I pretty much have been doing a TM type thing, and have been making about two PR's a week since oh....October, give or take a off week here or there. I'm just tired of it ...... A little step back feels in order, if for no other reason than to give me a little psych boost. There is such thing as spending too much time at 90%......something I've been doing for too long. Too aggressive of loading is great to get hurt with, and I'm in no certain hurry, so fuck, lets try something new. Plus i've been neglecting the higher rep (red muscle tissue, I think) spectrum of things...I dont like to, so I need to make myself and focus on adding reps for a while rather than just weight.
I'll get to play with lighter % for a while which I dont spend enough time on and fix it. 8 sets of 3 or 5 of 5 is great....for a while...maxing out, in one form or another, every week, twice, is going to land me in the hospital or the asylum.....I can feel the wall coming, I'll just slow a bit and not hit it instead....either way, I'm way over 500 by the end of the year (by ODIN"S BEARD!!!), so it's just a matter of how i get there...slow and steady my friend!

[ZKP]

As the third round of drinks begins to take effect I feel somewhat sentimental. You see I was just at Sam's Club, not an hour ago, and going there always gets me in a good, albeit misty, temperment... Moving on

Mon
Squat
week 1 of 531
65, 75, 85
365x8,4,3,2,1

Actually, I'll just give the highlights, considering I'm drinking with one hand and typing with the other....I de loaded my DL this week....355x3 on wed....and my hips are sore like a motherfucker so i front squatted light on fri as well, but thats it. Alternating press and bench. Work sets with 160/220 respectively, plus a bunch of thick bar rows and db rows with the 100lb db. It was all easy after monday. I was ready for a light week, but still got 4 sessions in so fuck if it was really that light. Ah beer............anyway, that's my story and I'm sticking to it! Thanks for humoring me....

[ZKP]

Or something similar. Give the full body workouts a break. Change it up you know? Life is about variety and enjoying yourself....and I'm tired of two hour long workouts...Next week will be great

And I hope everyone had a good "Cock Ride the Irish Day"....

Highlights

Mon
Squat 385x6,4,3,2,1

Bench
5x5 @ 225 OUCH!

Press
170 x 5 Ouch

Wed
Good Mornings Ramp up 285x1
damn.......

Rack Pull DL
465x5

Fri
Squat
Ramp up
425x2

Sat
DE Bench
205x2x12 (4 sets with bands)

Notes
Yes, after squatting I dont care to bench/press hard so it's time to split it up a bit. It'll also allow some needed assistance work that, unless i want a 2-3 hour long workout I just wont do. I figure my press will come along with my bench, which it's time to get serious about. We'll see....I'm loving the band work on the Dynamic Effort bench day, I think this is gonna help put me where I need to be.
Mon-ME Squat

Wed-ME Bench

Fri-DE or Rep Squat

Sat-DE Bench

The rack pulls on sat where too much to squat again well on mon, So i'll get all that happy shit out of the way earlier in the week. That's what made two days off necessary... I'm thinking something totally different than what i've been doing.....maybe even doing a 5x5 on the DL(!) any thoughts? Thanks again for reading.

For the record I did not go out on St.Pats because I consider it amature night where bankers and yuppies go and get shit wrecked and rowdy because they have an excuse....and I have a family now. This type of behavior should not require an excuse....doing so makes it dirty....

[ZKP]

So the four days a week upper/lower split is working nicely. Full speed ahead.

Highlights

Mon

Squat
410x3
415x3
420x3

DL(Reset)
315x5x2

Wed

Bench
230x3x3

Mil Press
ramp up 205x1!

Fri

DE Squat
245=2 bandsx2x8

Good morning
275x2

Sat

DE Bench
205+2 Bandsx2x5
x2x3 no bands

Log BP

Log+50x2

DB Row
5x5@100

Notes
Best part about this is I can get the hell out in an hour or so. Does anybody have a right shoulder I can borrow a couple times a week?
Thanks!

[ZKP]

This week was eventful! If you ever want to feel terribly weak start doing box squats off a low box with bands.

Mon-The Easter Hangover

Deadlifted a single of 425. Worked up to 295 singles in the front squat and good morning. Wished I was dead, but PR's in the latter two. Still getting used to these two and feel I have a lot in me on them. The week before I did a partial with 495 and thought my narcissistic ass was going to get a hard on....over me. Then I remembered I'm hurt and suck when hurt and had a long way to go.....

Wed

Deload bench

OHP 3x3 @190

Fri

Box squat-haven't measured this yet...will soon. Fucking low.

300+2bandsx3

365x1

like I said, this is close to atg squatting, and therefore sucks.

Sat

Bench rep day

5 ladders of 3 (2 of 4) @ 225

last weeks max @ 275. Best since I was hurt!

Notes
Liking the bottom position stuff. Keeps us all honest and starting at the weak point is awesomely hard. Kiss that "rebound" goodbye. Why do I spend my time making everything harder? Anyway, I wish I could buy vicoden at the store for the arm. Plus I went camping and after a dozen bud lights (the official beer of camping) decided it's far greater that gatorade or milk if entertaining is what you're after in a sports drink! Sports would be 10 times better if everyone, athletes included, where drinking light beer the whole time. Rugby players have the right idea.

[kittenSmash]

It would be even more interesting if they drank a dark beer, or a really strong IPA. Just to add some more difficulty. Perhaps I need to start a new league...
Box squats sound horrible, I'm not sure why. I am glad I don't need to do them to make progress. I like my rebound, haha. Good lifting man. Hope the arm heals up, damn nagging injuries.

[ZKP]

Thanks Kit.....!

I box squatted 405 today..(Monday...ME squat day )....and it was the hardest thing I've ever done in my life.....I also pulled a single of 315 in the GM.....I'm gonna go Ice myself now....

[ZKP]

I'm no good at keeping this up to date. Following a Mon Wed Fri Sat, Lower upper lower upper routine, alternating between a max effort(5,3,1 or ramp up), repetition method (ladders with fixed weight) and dynamic effort with bands. Having lots of fun getting strong at weird shit.

Recent PR's of the last two weeks

DL a ladder of 3 with 385
not so much heavy but that it felt easy. Really easy.

DB rows 3x3 with 110
5x5+ @100

ATG high bar squat @ 415
entirely unnecessary but it happened....

5 ladders of 3 plus 4 @315 low box squat....34 reps total

Still really proud of the 300 lb front squat i did last week. lifting shoes are gold on these.

Bench 1 ladder of 3 at 235
arm on it's way