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

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

  1. #1
    Join Date
    Nov 2009
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    Indiana
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    433

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

    • starting strength seminar june 2022
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    • starting strength seminar october 2022
    I'm gonna do this a little different. I train a hodgepodge of different ways week to week based on how I feel and decided that talking about it everyday or so would just turn into a chore. Therefore I will just post about the week, and give a breakdown of said mayhem...... while drinking beer. This week turned into a marathon......a little more volume than i like but ok if i only do it every few weeks or so. Squatting four times a week can be fun from time to time...

    Mon-

    1)Squats (heavy/volume)
    7 sets of 3 @370
    alternated
    7 sets of 3 @ 325
    Jack Reape(?) calls them "series" where you alternate heavy and light sets of the same exercise. Good way to add volume. Good way to kill yourself...

    hypers, whatever, 15 min

    2)Bench 5x5 @205
    coming off that hurt rotator cuff. going slow.
    3) DB Rows
    Ramp up 5 sets of 3 @90 nice

    Wed-
    Squat (light, low vol)

    DL 15 singles at around 70% (340), 25 min


    Press 15 singles at 140, 15 min nice and easy, felt good

    Power Curl (Ricky Brush tribute, screaming into the mirror, bend down, bar below your knees, and curl it up.)
    8 sets of 3 @ 115 or something

    Thur-
    Went to the gym with my brother and got a hair up my ass to squat so i did.
    3 sets of 5 @385. That's good for me.....about 85% projected max
    Hypers

    Sat-
    Tomorrow, light squat 60%(very light, get the blood flowing)
    hypers

    Bench, high intensity, low vol. we'll see what happens
    DB row. Something or other


    Sun-Beer 20+ reps to failure

    Notes
    All movements done with thick bar aside from squats and DL.
    I ate an ungodly amount of food on Tues through Thur. Ate 4 lb of chuck steak tuesday night to wed at noon. 4 bk double cheese on thur night, and a whole chicken . 2 1/2 gallons of milk down this week and counting......
    BW 235
    pants still fit.
    I'm convinced that strength and food intake are directly corralated (sp?). NO shit, right? Anyway, first time I ever squatted 365 5x5 was after a Chicken fried steak binge the night before....something to think about..

  2. #2
    Join Date
    Nov 2009
    Location
    Indiana
    Posts
    433

    Default

    So yeah....

    Sat-

    Front squat 3x3 @225 (light)

    Bench Ramp up 245x1
    That hurt. Anybody have a right shoulder I can borrow?

    DB row
    8 sets of 3 @ 80

    hyper, light

  3. #3
    Join Date
    Nov 2009
    Location
    Indiana
    Posts
    433

    Default So for this week....

    I reached my goal on Sun, 20+ beers to failure, and didn't feel too hot on Mon so i said forget it. But on a plus note I got some info on a Highland games I'm thinking about entering this coming summer, so I might be able to move this thread to the "Competitive lifter" page.......ohhhh

    Wed-

    Front Squat light
    3x3 225

    DL
    12 singles with 355
    superset with

    Press
    12 singles with 155

    Hang clean-thick bar
    5x5@135

    Fri-

    Squat
    1rm test
    225
    315
    385
    405
    450 (!) x1
    still had some in the tank on this one. Felt great. Front squats helping strength out of the hole, for sure.

    Bench
    5x5 @ 205....shoulder slowly coming around

    hang clean-thick bar
    5,5,5,3,3 @ 145

    Hypers
    30, 25, 20

    Notes
    Still following a basic template of stress, rest , test. More like Volume like hell, rest, med vol/med intensity, rest, High intensity Test......Volume day on next Mon. Liking the way the singles training is going. Short week after 4 sessions last week, will hit three next week...

  4. #4
    Join Date
    Nov 2009
    Location
    Indiana
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    Good week!

    Mon-
    Squat, Vol
    8 sets of 3 @ 385

    Press
    10 singles at 165

    DB Row
    54321 @ 90

    Hyper
    35,25,25

    Wed-

    Deadlift
    10 singles at 365

    Front Squat (light)
    321 @225

    Bench
    12 singles @ 225

    Hang Clean (thick)
    5x5 @145

    Fri-

    Squat
    3 sets of 5 @405!
    Sunshine today, for like the first time in 6 months, thats what did it....

    Press
    8 singles @ 170

    BB Row- thick
    5 sets of 3 @ 165

    Hyper, 3 min

    Notes-
    Great Week, like I said. Plan on 3 or four days next week. Lots of protein shakes.....

  5. #5
    Join Date
    Nov 2009
    Location
    WA
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    Default

    Good #'s man, and I especially like your Sunday workout. That's one I like to do fairley often, haha.

  6. #6
    Join Date
    Nov 2009
    Location
    Indiana
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    Thanks K,
    The Sunday, 20 + beer march is necessary from time to time just for psychological health. Train it infrequently, intensely and to failure. Otherwise, hangovers are the enemy of productive barbell work...

    I think the best routines are ones that intelligent trainees tailor for themselves, based on their own needs, and goals. There is certainly a place for "just follow the program" but unfortunately, it stops being that simple. It's been said that "No plan survives contact with the enemy" and life has a funny way of making moving things around necessary. I think that's the goal and point of my log. To document some of that juggling and see how others do it.

  7. #7
    Join Date
    Nov 2009
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    Default That was fun....

    Tuesday was day one this week. Lots of stupid shit happened this week, actually. My first 3 squat sets where with a BENT BAR on Fri, the rotten bastards.....when I switched it things got a lot easier.... also heard a "personal trainer" say "He just wants to be strong, not toned or fit....." wow...... poison shit like that coming out of a "pro's" mouth...people spending money hand over fist on nothing...wow..

    Tue-
    Bench 205 5,5,5

    Squat
    warm up
    315x1
    405x1
    455x1x3
    nice

    Wed-
    DL
    Warm up
    385X1x8

    Press
    165x2x5
    a little break from just singles, felt good

    Hang CL
    155x55433

    Fri-
    Squat
    Warm up
    405x54333
    First 3 sets with a Wacked bar.

    Bench
    205x55533
    Right shoulder being weakest link here.....

    BB Row-thick
    120 5,5
    135 4,4
    155 3,3
    165 2,2
    175 1,1
    hard on the hands, but thats the point

    Hyper
    10,5,5,3,2 x 2

    2x15@15

    Sat

    DL Lockout
    Warm up
    Ramp up to 475x2
    These are weird, being the first time I've done them. Grip holding me back. no straps or chalk, but then again I could just get stronger instead

    DL Lockout Thick bar w/double overhand grip
    ramp up 265x1
    These are hard on the hands

    Hyper
    50 reps

    BB Curl thick bar
    115x8 2 sets

    Reverse thick bar curls with back pad on bar
    95x 55533

    Notes
    My hands need to be stronger. Gonna get my grippers out and be more serious about the elbows down. It's been a while. I have straps but I'd rather not use em yet. Saturday is going to be my fun day where I just work hard on dumb shit and get out. Next week will be One hand Thick bar suitcase DL's and whatever makeup work I have to do. I think the DD "Variety" day has some merit...

  8. #8
    Join Date
    Oct 2008
    Posts
    210

    Default

    sicks numbers bro.

    what's your height and weight?

  9. #9
    Join Date
    Nov 2009
    Location
    Indiana
    Posts
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    Default

    Thanks kai

    As of right now I weigh.....232lb. I'm up from last month. I'm 5'10. Not exactly Dr.J in the height dept and I could hold another ten lbs without looking like the kool-aid man. I think this will happen once my bench starts to catch up as my shoulder heals. I also eat like a damn pig half the time, and too much junk, but I dont care too much. My vanity only dictates I don't have a pear shaped torso. Upside down pear would be fine...If that's covered I really don't care enough to "diet" as they say. Thanks again.

  10. #10
    Join Date
    Nov 2009
    Location
    Indiana
    Posts
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    Default Big Boy Resturaunts

    starting strength coach development program
    Sun-

    Breakfast Buffet! Oh where have you been all my life.....
    maybe a dozen scrambled eggs, at least
    15 pieces of bacon
    12 sausage links
    a pancake
    a slice of french toast
    a chocolate doughnut
    Ice tea

    Hour long walk in the park, mild day (36')
    Last edited by ZKP; 02-28-2010 at 11:51 AM.

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