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

[ZKP]

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..

[ZKP]

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

[ZKP]

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...

[ZKP]

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.....

[kittenSmash]

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

[ZKP]

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.

[ZKP]

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...

[kaisermetal]

sicks numbers bro.

what's your height and weight?

[ZKP]

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.

[ZKP]

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')