Prep for - nothing, really.

[Zach Trowbridge]

Week 4, Tuesday 8/12

Deadlift (in a power rack, pin on lowest setting, standing on 2 45 lb plates) - 135x6, 185x6, 225x3, 275x2.  90 sec rest.  Did NOT feel as good as last week.  I haven't been doing my glute and hamstring stretches and it shows.  That'll be the last time I skip those.
Wide-Grip Pullups on a straight bar - 11, 7, 6.  90 sec rest.
Barbell Row - 145x12, 145x12, 145x10.  2 min rest.
Alt. Hammer Curl - 3x35x12.  90 sec rest.
Dumbbell Static Hold - 70 lb dumbbells for 3 sets of 30 seconds.  60 sec rest.  My grip blows.

[Zach Trowbridge]

Week 4, Thursday 8/14

Speed Bench Press - 8 sets of 125x3.  I realized the other day that I've been doing these wrong - I've read a couple times now that you should be able to hit all 3 reps in 3 seconds, and I've been going too slow on the negative.  Tried it today and I definitely can go heavier on these.  60 sec rest.

Seated Behind-Neck Press - 3 sets of 85x12.  These feel easier than when I tried them a few weeks ago, but I've been working on shoulder flexibility too (I'm trying to teach one of my clients how to barbell snatch, so I've been getting more limber doing overhead squats and snatches with him).  Will go a fair bit heavier next time.  2 min rest.

Hi-Pulls - 115x12, 115x10, 115x6.  2 min rest.  Grip is the weak point.
Seated 2-Arm Dumbbell Extension - 75x12, 75x11, 75x7.  90 sec rest.

[_bruce_]

Good job 

[Zach Trowbridge]

Tried to change up my leg workout a little bit today:

Box Squats - 95x8, 115x8, 135x6, 155x6, 175x4.  I've never done them before, so I'm trying to get the feel for it.  Used a flat bench about 18" or so high, low enough that my thighs were just below parallel at the bottom.  2 min rest.
Nautilus Leg Press - 180x8, 270x8, 360x5.  2 min rest.  No idea how much the sled weighs, just basing it off of the plate weight. 2 min rest.
Single Leg Curl - 40x15, 50x15, 50x12.  60 sec rest.
1-leg Dumbbell Calf Raise - 25x10, 35x10, 35x10.  60 sec rest.

It was my first time doing box squats so I'm not 100% sure I'm doing them textbook - squat down and sit back so that the torso is vertical, relaxing the thigh, then tightening back up and trying to push straight up without shifting the weight forward.  It felt pretty good, so I can't have been too far off.

[BFP]

are you like 6'5?

Jason

[Zach Trowbridge]

are you like 6'5?

Jason

Not even close.  5'8".  I take it I'm doing something wrong?

[BFP]

Not even close.  5'8".  I take it I'm doing something wrong?

How wide is your stance?  Im 6'1 and squat with a moderately wide stance.  To an 18 inch box,I pretty much just have to break at the hips to reach it.  Not seeing you do it, a box that high seems VERY high. Unless you are transitioning to a wide stance squat and trying to slowly get your hips flexible enough, I am 90% sure that the box is too high. Any chance you could get some videos of you doing it or a pic of you on the box?


Jason

[Zach Trowbridge]

How wide is your stance?  Im 6'1 and squat with a moderately wide stance.  To an 18 inch box,I pretty much just have to break at the hips to reach it.  Not seeing you do it, a box that high seems VERY high. Unless you are transitioning to a wide stance squat and trying to slowly get your hips flexible enough, I am 90% sure that the box is too high. Any chance you could get some videos of you doing it or a pic of you on the box?


Jason

I'm making a guess about the height - it's not technically a box I used, I just used a flat utility bench, which when I sit on it puts my thighs basically parallel to the floor.  I can grab a measuring tape next time I'm at the gym and let you know exactly how high it is.

Edit: this is the bench I used, it's listed at 17" high: http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&storeId=10001&productId=10901&langId=-1&parent_category_rn=10013&top_category=10009

[Zach Trowbridge]

Week 5, Monday 8/18

Chest
Bench Press (3 minute rest)
155x3
155x3
155x3
155x3
155x3
155x3

Incline Dumbbell Press (90 second rest)
65x12
65x12
65x11

Flat Dumbbell Flye (90 second rest)
40x12
40x10
40x9

I'm finally at a weight where the inclines and flyes are getting difficult - I didn't get 12 on all 3 sets for the first time with those exercises today.  But, I think that is the best I've ever done with that weight on incline dumbbell presses before - I've never been much of a high-rep presser.  Actually, as this log shows, I've never been much of a presser, period.

[Zach Trowbridge]

Week 5, Tuesday 8/19

Back/Biceps/Forearms
Nautilus Pullover (2 minute rest)
110x12
110x12
125x12

Reverse Pulldown (90 second rest)
110x12
110x12
110x12

Weighted Hyperextension (60 second rest)
50x12
50x12
50x12

Alternating Hammer Curl (90 second rest)
3x37.5x12

Standing Barbell Wrist Curl (30 second rest)
3x75x12

I also decided to start doing two 15-20 minute low-intensity cardio sessions each week just to keep the metabolism moving, now that I've boosted my calorie intake by about 600 a day.  I don't think I'm adding much in the way of bodyfat, but I'd rather prevent it than go back and try to take it off later.

[BFP]

If your eseriously looking to max your bench, you need to have overlord look at your split.  Its not optimal for it, IMHO.

Jason

[PANDAEMONIUM]

Thanks bro, I'm just trying to get half as good as some of the other guys with logs on this board.

Like Jason said, Rome wasn't built in a day.  Just enjoy your workouts, and focus on constantly making improvements, however small they may seem at the time.  You're off to a great start, keep up the good work

[Zach Trowbridge]

If your eseriously looking to max your bench, you need to have overlord look at your split.  Its not optimal for it, IMHO.

Jason

Actually, he helped me set my split up.

[Overload]

If your eseriously looking to max your bench, you need to have overlord look at your split.  Its not optimal for it, IMHO.

Jason

Depends on what you consider optimal, as we all have our own opinions.

For what he "wants" there is nothing wrong with it at all IMO. This is more of a power-building routine.

There is no such thing as a perfect routine, but he is doing well and is enjoying his training and that is all that matters.

I understand what you mean, but i have my own opinions on "drug free" training and he doesn't plan on competing, so this is exactly what he needs right now.

Always room for changes, and they will be made as he needs it.

PANDA is correct and Zach is brand new to powerlifting, so this is just the beginning for him.

Just see what happens, i have been training people for years and added over 100 pounds to peoples bench press numbers in a few years, drug free and TRULY drug free, not just claiming it. 

You are a big squatter, I'm a big bencher and i train with world class benchers.

Take care.

[Zach Trowbridge]

So I weighed myself this morning and I'm at about 176 on an empty stomach, about a good 4 1/2 lbs up from when I started all this, so I consider that a productive month.  I snapped a quick pic this morning - you can tell that all of my benching muscles are shit - no chest, no delts, no arms, which is why I'm happy to be doing this as I'm looking forward to comparing this pic to one at the end of the year and seeing the change.

Oh, and definitely no pics of the legs - those look worse than the rest of me.

[Overload]

You look great Zach, just keep training hard and eating well.

A few years from now you will look back and see how far you have come.

[Zach Trowbridge]

Week 5, Thursday 8/21

Chest/Shoulders/Triceps

Speed Bench Press (60 second rest)
8x135x3

Seated Behind-Neck Press (2 minute rest)
95x10
95x10
95x10
115x3

Power Clean (from the floor) (30-60 second rest)
95x5
115x5
135x5
155x1
155x1
155x1
155x1

Lying Dumbbell Skullcrusher (90 second rest)
30x10
30x10
35x4

Speed work felt good, it was taking about 6 seconds to get my 3 reps including racking and unracking the bar.  I rotated 3 different grip spacings throughout, and I could probably take those up to 145 without going any slower.

I've been doing mostly straight sets for everything the last few weeks, but I did a little bit of pyramiding for delts and triceps today just for shits and giggles.  BPN's felt good, I could have probably gotten 6 or 7 with the 115 but stopped early - I just wanted to try a few and see how it felt.

I kind of got carried away with the power cleans.  I was just going to do upright rows but the guy next to me was doing full cleans, so I decided to participate as well.  I did 60 seconds rest for the first few sets, then some singles with 30 seconds rest.  155 was pretty easy, could probably do 175 or 185 for a few singles even after the presses.

All in all a damn good workout today.

[Zach Trowbridge]

Week 5, Friday 8/22

Quads/Hamstrings/Calves

12" Box Squats (60 seconds rest)
95x5
115x5
135x3
135x3
135x3
135x3

Precor Leg Press (2 minutes rest)
230x8
320x8
410x8
500x4

Stiff-Leg Deadlift on a 12" box (2 minutes rest)
95x8
115x8
135x8
155x8

Donkey Calf Raise (90 seconds rest)
490x10
490x8
400x10

Definitely interesting changing the box height from 18" last week to 12" this week.  My upper thighs and hip flexors are already feeling sore and tight, which I assume is a good thing.

It also felt good doing sldl's on a box - I was able to bring the bar down to my feet the whole time, which is nice because my hamstrings have been chronically tight for the last few weeks.

[BFP]

Depends on what you consider optimal, as we all have our own opinions.

For what he "wants" there is nothing wrong with it at all IMO. This is more of a power-building routine.

There is no such thing as a perfect routine, but he is doing well and is enjoying his training and that is all that matters.

I understand what you mean, but i have my own opinions on "drug free" training and he doesn't plan on competing, so this is exactly what he needs right now.

Always room for changes, and they will be made as he needs it.

PANDA is correct and Zach is brand new to powerlifting, so this is just the beginning for him.

Just see what happens, i have been training people for years and added over 100 pounds to peoples bench press numbers in a few years, drug free and TRULY drug free, not just claiming it. 

You are a big squatter, I'm a big bencher and i train with world class benchers.

Take care.

My apologies if it came off as attacking your program, as that wasnt my intention.  I realize that powerbuilding and westside are different, my observation was based on his posts and his log title, nothing else.  Also, I think youre taking a stab at my status and claims as far as "drug free"  When I said I was, I was.  If you asked me now if I am, I wouldnt give you the same answer, but that is for a different thread.  Also, I was a big bencher and trained with world class benchers.   But, most importantly, I again apologize if I came off as an ass.

Jason

[Zach Trowbridge]

My apologies if it came off as attacking your program, as that wasnt my intention.  I realize that powerbuilding and westside are different, my observation was based on his posts and his log title, nothing else.  Also, I think youre taking a stab at my status and claims as far as "drug free"  When I said I was, I was.  If you asked me now if I am, I wouldnt give you the same answer, but that is for a different thread.  Also, I was a big bencher and trained with world class benchers.   But, most importantly, I again apologize if I came off as an ass.

Jason

Not speaking for Overload, but I just want to emphasize the "trying" part of the thread title.  I've never done anything remotely close to powerlifting-style programs for an extended period of time, so I'm just putting elements of pl'ing, and some Westside (pretty much the speed bench setup and box squatting) into a program that's geared overall toward some strength but mostly muscle gain.  If I had to choose I'd rather look like I could bench 500 than do it, but then again, I'd rather have both.

[QuakerOats]

holy shit, 135 pound squats

[Zach Trowbridge]

holy shit, 135 pound squats

1.  Box squats, which I have only done twice, and never on a 12 inch box.
2.  I've never claimed to move any impressive weights.  My max squat is maybe 275, if that.

[BFP]

Not speaking for Overload, but I just want to emphasize the "trying" part of the thread title.  I've never done anything remotely close to powerlifting-style programs for an extended period of time, so I'm just putting elements of pl'ing, and some Westside (pretty much the speed bench setup and box squatting) into a program that's geared overall toward some strength but mostly muscle gain.  If I had to choose I'd rather look like I could bench 500 than do it, but then again, I'd rather have both.

Zach, I wasnt attacking you either.  My apologies.

Jason

[Zach Trowbridge]

why on earth would you put up a training log with such small weights?

Who cares?  It seems to be interesting enough to have you posting in it multiple times.  If there's a minimum lift quota to post here, please let me know.  I'd hate to disappoint you like that.

[Zach Trowbridge]

Zach, I wasnt attacking you either.  My apologies.

Jason

I never took it as an attack.  I saw it as feedback, which I appreciate.