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Zach Trowbridge
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« Reply #575 on: December 04, 2009, 03:21:09 PM » |
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5/3/1 Squat (Wave 3, Week 1)
Training Max - 220
Barbell Squat
45x5
90x5 (40%)
110x5 (50%)
135x3 (60%)
145x5 (65%)
165x5 (75%)
190x5 (85%)
45-Degree Back Raise
2xBWx15
Time was short so I didn't get a lot of accessory work in. Squats were a little tougher than I was anticipating today - not sure if it's a poor recovery thing or because it was my first squat day with a texas bar instead of a commercial bar and it felt a little stiffer. Not too worried either way, should be able to get some good rest this weekend so I can push next week up a notch.
Even though I didn't get any rep PR's this week (didn't even try for one except for Monday) I got some good quality work in and my accessory work went pretty well. As long as I'm still hitting the base numbers then I'll consider it a success for the week.
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Zach Trowbridge
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« Reply #576 on: December 07, 2009, 09:59:30 PM » |
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5/3/1 Military Press (Wave 3, Week 2) Medium Grip Military Press 50x5 (40%) 60x5 (50%) 70x3 (60%) 85x3 (70%) 95x3 (80%) 105x9 (90%) Rep PR5x60x10 (40%) Previous best was 105x8 so I picked up a rep. Been fighting off a cold and haven't been sleeping much because both my boys have been sick so I was surprised I did that well this morning. Band-Assisted Pullup 3x avg x13 Band Pressdown 2x light x20 Backing off my accessory volume just a bit, I think my back isn't getting enough of a chance to recover from workout to workout because it's getting hit pretty much every training day. I'll add more sets back when I start getting adjusted to it. |
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Zach Trowbridge
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« Reply #577 on: December 08, 2009, 08:09:44 PM » |
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5/3/1 Deadlift (Wave 3, Week 2)
Deadlift
130x5 (40%) DOH
165x5 (50%) DOH
195x3 (60%) DOH
230x3 (70%)
260x3 (80%)
295x12 (90%) PR
Reps were touch-and-go but who gives a shit, it was a ton of work and it sure wasn't easy. Called it a day after that, took me about 10 minutes to catch my breath and at that point it felt like doing more work would do more harm than good, so I took a nice personal record and packed up my shit.
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Zach Trowbridge
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« Reply #578 on: December 09, 2009, 06:19:32 PM » |
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Yesterday: |
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Zach Trowbridge
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« Reply #579 on: December 10, 2009, 09:42:13 PM » |
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5/3/1 Bench Press (Wave 3, Week 2) Medium Grip Bench Press 45x10 75x5 (40%) 95x5 (50%) 115x3 (60%) 130x3 (70%) 150x3 (80%) 170x9 (90%) Close-Grip Bench Press 4x130x10 (40%) 130x9 (40%) 1-Arm DB Row 3x70x10 Hammer Curl 2x27.5x12 Not the best bench workout I've ever had. Felt like I should have gotten 1 or 2 more reps on my last regular bench set, but felt like I was losing my setup about halfway through. Having more trouble maintaining setup on the bench for rep work than for any other main lift. |
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Zach Trowbridge
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« Reply #580 on: December 11, 2009, 01:44:05 PM » |
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5/3/1 Squat (Wave 3, Week 2)
Warmup - SMR/stretch/jump rope
Squat
45x10
90x5 (40%)
110x5 (50%)
135x3 (60%)
155x3 (70%)
180x3 (80%) (w/ belt)
200x6 (90%) Rep PR (w/ belt)
5x125x10 (w/ belt)
Estimated max isn't much higher than some other PR's but I haven't hit 6 with 200 yet, especially not as deep as I got. 5x10 felt kind of shitty, my belt kept riding up on me and the shorts I was wearing kept snagging on my knees on the way down, so with every rep it kept pulling my shorts a little lower and a little lower. Pretty sure the full moon was out by the time the 10th reps were rolling around.
45-Degree Back Raise
3xBWx15
TKE's
2x avg x10
Knees are feeling it a bit from all the deep squatting so I need to add just a little prehab throughout the week to keep them healthy.
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Zach Trowbridge
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« Reply #581 on: December 11, 2009, 07:17:58 PM » |
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Zach Trowbridge
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« Reply #582 on: December 14, 2009, 03:32:15 PM » |
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5/3/1 Military Press (Wave 3, Week 3)
Warmup - ankle jumps/DeFranco's Agile 8/pec & lat stretching
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
70x3 (60%)
90x5 (75%)
100x3 (85%)
110x1 (95%)
5x60x10 (50%)
Didn't feel up to doing any extra reps so just did what I had to do. I think I'm also going to keep the weights on the 5x10's at 50% of the training max for each cycle and then it will just go up a few pounds every cycle or two.
Band-Assisted Pullup
3x light x6
Band Pressdown
light x25
light x20
DB External Rotation
2x5x12
Upper body flexibility/mobility work
Some interesting observations - I was filming some stuff for my clients this weekend on fixing posture issues and in the process discovered a shitload of my own problems. In a few videos I found the following:
-forward head lean
-kyphosis
-elevated scapulae
-internally rotated humerus
-anterior pelvic tilt
-exaggerated posterior pelvic tilt when squatting below parallel
-internally rotated femur
-collapsing arch of the foot
Jesus jumping christ, what am I doing training people when I'm a walking bag of busted dog balls?
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Zach Trowbridge
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« Reply #583 on: December 15, 2009, 04:35:33 PM » |
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5/3/1 Deadlift (Wave 3, Week 3)
Warmup - ankle jumps/agile 8/neck & trap stretching
Double-Overhand Deadlift
130x5 (40%)
165x5 (50%)
195x3 (60%)
245x5 (75%)
280x3 (85%) (w/ belt)
310x8 (95%) (over/under grip w/ belt) Rep PR
5x165x10 (50%)
Felt great to hit 8 reps with a weight that was heavier than my opener at the USPF meet last April. Estimated max is 392 based on those numbers so 400+ should be a go for end of January. Probably could have hit 9 or 10 but the bar got away from me on the 2nd rep and it took me a few reps to get my groove back.
DB Side Bend
3x55x10
Nautilus Leg Press
2x90x20
Some hip and glute flexibility and mobility stuff
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Zach Trowbridge
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« Reply #584 on: December 15, 2009, 11:43:01 PM » |
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Zach Trowbridge
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« Reply #586 on: December 21, 2009, 03:27:50 PM » |
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5/3/1 Military Press (Wave 3, Week 4)
Deload week
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
Deisel Crew 2-minute shoulder warmup x2
Medium Grip Military Press
45x50
50x5 (40%)
60x5 (50%)
70x5 (60%)
5x60x10 (50%)
Focusing on keeping my elbows tight and not flaring with the lighter weights, feels a little stronger this way and puts more work on my triceps.
Band-Assisted Pullups
3x light x6
Band Pressdown
4x light x15
another Deisel Crew 2-minute shoulder warmup for a cool-down
upper & lower back foam rolling
shoulder tennis ball work
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Zach Trowbridge
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« Reply #587 on: December 22, 2009, 03:10:18 PM » |
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5/3/1 Deadlift (Wave 3, Week 4)
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
DeFranco's Agile 8
Double-Overhand Deadlift
130x5 (40%)
165x5 (50%)
195x5 (60%)
5x165x10 (50%)
DB Side Bend
3x55x12
Nautilus Leg Press
2x100x20
Outline for the next training cycle:
Military Press - training max at 120, no plans to push the rep work at all this cycle
Deadlift - training max at 330, only goal is 315x10 the 3rd week of the cycle, which would be roughly 2 weeks out from the Jan. 30 push/pull
Bench Press - training max at 190, will probably take a max of 2 attempts at rep PR's through the cycle
Squat - leaving training max at 220 since I'm adding in power cleans prior to squats for this cycle, would like to go 190x10 the first week
Power Clean - setting my training max at 135, way below what I can do. Using these only for CNS activation, no extra reps other than what's prescribed for these
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Zach Trowbridge
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« Reply #588 on: December 24, 2009, 02:26:56 PM » |
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5/3/1 Bench Press & Squat (Wave 3, Week 4)
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
IT band and adductor foam rolling
Deisel Crew 2-minute shoulder complex
Medium Grip Bench Press
45x10
75x5 (40%)
95x5 (50%)
115x5 (60%)
superset w/ Barbell Shrug
4x95x15
Barbell Squat
45x10
90x5 (40%)
110x5 (50%)
135x5 (60%)
Had to jam 2 days of deload into one due to the holidays, which wasn't hard. It all took about 35 minutes to get through. Ready to get back at it Monday.
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Zach Trowbridge
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« Reply #589 on: December 28, 2009, 06:48:36 PM » |
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5/3/1 Military Press (Wave 4, Week 1) Warmup 400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right Diesel Crew 2- minute shoulder complex Medium Grip Military Press 45x10 50x5 (40%) 60x5 (50%) 75x3 (60%) 80x5 (65%) 90x5 (75%) 105x10 (85%) Rep PR5x60x10 Band-Assisted Pullup 3x light x7 Band Pressdown 4x light x15 Diesel Crew 2-minute shoulder complex low back & IT band foam rolling Nice to end the last session of military press for the year on a high note. |
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Zach Trowbridge
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« Reply #590 on: December 29, 2009, 02:49:38 PM » |
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5/3/1 Deadlift (Wave 4, Week 1)
Training Max - 330
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
DeFranco's Agile 8
Deadlift (all sets double-overhand, no belt)
135x5 (40%)
165x5 (50%)
200x3 (60%)
215x5 (65%)
250x5 (75%)
285x5 (85%)
5x165x10 (50%)
The hardest part of the deadlifts was holding onto 285 with a double-overhand grip. Other than that it was pretty straightforward work.
DB Side Bend
3x55x15
Felt my fat rolls bunching up doing these. Not sure if I should be depressed or privileged.
Nautilus Leg Press
2x110x20
400 ankle jumps x2
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Zach Trowbridge
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« Reply #591 on: December 29, 2009, 07:18:23 PM » |
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Forgot to post this last week when I found out, but I got a job offer at a small strength and conditioning studio in Chicago so I'll be moving out of Sacramento the first week in February. It'll put me a lot closer to our families so my wife and I will actually be able to have a life that doesn't revolve 24/7 around the boys. It also comes with a roughly $15k payraise which is a nice bonus. So I'll do the Lift Strong meet at the end of January and then jump in a car a day or two later and haul all my shit 2000 miles across the country.
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Stubborn
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« Reply #592 on: December 29, 2009, 07:43:31 PM » |
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Congrats!!! Hope you dont miss CA as much as I do.  |
ツ
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Zach Trowbridge
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« Reply #593 on: December 29, 2009, 10:51:06 PM » |
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11venthhour
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« Reply #594 on: December 29, 2009, 10:58:34 PM » |
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congrats on the move and the steady progress!
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Zach Trowbridge
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« Reply #595 on: December 31, 2009, 04:07:17 PM » |
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Thanks guys. I'm actually looking forward to the move so far. 5/3/1 Bench Press (Wave 4, Week 1) Training Max - 190 Warmup 400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right Diesel Crew 2-minute shoulder warmup Medium Grip Bench Press 45x10 80x5 (40%) 95x5 (50%) 115x3 (60%) 125x5 (65%) 145x5 (75%) 165x10 (85%) 5x95x10 (50%) My rep PR with 165 is 11, and I was hoping to beat that by a few today. Just didn't happen, and it pissed me off a bit. From the video I got it looks like I might be touching a little higher than I should, it puts my wrists behind my elbows and I think is overworking my triceps. Need to hit a more consistent groove on the higher-rep sets. Also stopped doing close-grip for my 5x10's and am just staying with my regular bench grip for that very reason. Kroc Row 50x10 85x13 These sucked, was aiming for at least 15. Upper back is a big problem for me and it's limiting all 4 of my big lifts. DB Hammer Curl 2x30x12 |
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Zach Trowbridge
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« Reply #596 on: January 01, 2010, 12:43:25 PM » |
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Just noticed that my new job in Chicago is about 3 blocks from Quad's Gym on the northside. Just need to find a way to convince the wife that it's worth it to work at one gym and pay dues to another one.
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Zach Trowbridge
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« Reply #597 on: January 01, 2010, 10:05:11 PM » |
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5/3/1 Power Clean/Squat (Wave 4, Week 1) Clean training max - 155 Squat training max - 220 Warmup 400 ankle jumps Agile 8 Power Clean 45x10 65x5 (40%) 80x5 (50%) 95x3 (60%) 105x5 (65%) 120x5 (75%) 135x5 (85%) Going to go probably 2-3 cycles doing cleans first as it's recommended. If I don't notice a benefit to my squat then I'll either try them as the 2nd lift or pull them out. They didn't seem to hurt my squats much other than just tiring me out a little more than I'm used to. Squat 45x10 90x5 (40%) 110x5 (50%) 135x3 (60%) 145x5 (65%) 165x5 (75%) 190x5 (85%) 5x110x10 (50%) Glute and lower back stretching Felt like my form wasn't great on the squats today - cut a couple of the last set high and had a hard time keeping my lower back arched at the bottom. Glutes and lower back still felt a little tight from Tuesday so I'm sure I just haven't been doing enough flexibility and mobility stuff to recover properly. Trying to get in the habit of doing some every day. |
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Zach Trowbridge
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« Reply #598 on: January 04, 2010, 03:36:08 PM » |
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5/3/1 Military Press (Wave 4, Week 2)
Warmup
400 ankle jumps
Diesel Crew 2-minute shoulder warmup
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
85x3 (70%)
100x3 (80%)
110x3 (90%)
5x60x10 (50%)
I think that might be a military press PR if for no other reason than I've never done them as a primary movement for lower reps before. Had at least a few more in the tank but am not in the mood to be taking my pressing movements past the required reps right now. I think it's putting too much demand on my shoulders to recover and they're feeling it, and not in a good way. Will probably just go for one pressing PR (military or bench) per cycle for the next 1-2 cycles and see if that helps any.
Band-Assisted Pullup
3x light x7
Band Pressdown
4x light x15
Diesel Crew shoulder rehab circuit #1
DB Retraction - 10x15
DB Protraction - 10x15
Posterior Capsule Stretch - 15 reps/side
Shoulder rehab stuff wasn't hard, just a little awkward. I've heard good stuff about it though so I'm willing to work it in.
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Zach Trowbridge
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« Reply #599 on: January 06, 2010, 10:34:55 AM » |
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Yesterday - 5/3/1 Deadlift (Wave 4, Week 2) Warmup 400 ankle jumps Agile 8 Deadlift 135x5 (40%) 165x5 (50%) 195x3 (60%) 235x3 (70%) 265x3 (80%) 300x3 (90%) (w/ belt) 5x165x10 (50%) Everything was double-overhand except the 300. Glutes and back are still feeling kind of tight, thinking I need to get some ART done before the meet to loosen the area up a bit. DB Side Bend 3x60x10 Nautilus Leg Press 2x130x20 Diesel Crew Circuit #2 DB Cuban Rotation - 5x15 Band Ext. Rotation - mini x15 Band Pullapart - mini x15 Band Dislocates - mini x15 Band Presses - mini x15 |
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