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Author Topic: Prep for - nothing, really.  (Read 55021 times)
Zach Trowbridge
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« Reply #625 on: May 04, 2010, 07:51:53 PM »

5/3/1 Deadlift (Wave 8, Week 1)

Training max - 315

North of Vag warmup

Deadlift
130x5 (40%) w/ hook grip
160x5 (50%) w/ hook grip
190x3 (60%) w/ hook grip
205x5 (65%) w/ hook grip
240x5 (75%) w/ hook grip
270x5 (85%) mixed grip
5x160x10 (50%) DOH grip

DB Side Bend
5x55x10

Strained my left lat on my 3rd or 4th set somehow. Worked the knot out on the foam roller between sets but it feels pretty tight again now. Workload for this session was pretty easy but I need to make sure I'm not dicking around just because the weights are lighter - that's probably how I tweaked my lat now that I think about it.
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Zach Trowbridge
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« Reply #626 on: May 11, 2010, 07:40:34 AM »

Falling behind on my log again.

Friday - 5/3/1 Bench Press (Wave 8, Week 1)

Training max - 185

Warmup - North of Vag

Bench Press
75x5 (40%)
95x5 (50%)
115x3 (60%)
125x5 (65%)
140x5 (75%)
160x5 (85%)
5x95x10 (50%)

Kroc Row
50x10 warmup
70x20

DB Hammer Curl
2x25x10

Also did some static stretching and rolling - getting me some thicker PVC cut this weekend to make a foam roller out of it. I've been using the black roller but it doesn't do anything for my lower back and glutes anymore, and neither does the lacrosse ball. I'll try this and see if it helps any.


<a href="http://www.youtube.com/watch?v=TkyVdFR9bew" target="_blank">http://www.youtube.com/watch?v=TkyVdFR9bew</a>
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Zach Trowbridge
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Posts: 1732



« Reply #627 on: May 12, 2010, 10:16:33 AM »

Monday - 5/3/1 Squat (Wave 8, Week 1)

Training max - 215

North of Vag warmup

Barbell Squat
90x5 (40%)
110x5 (50%)
130x3 (60%)
140x5 (65%) w/ knee sleeves and belt
165x5 (75%) " "
185x5 (85%) " "
5x110x10 (50%)

GHR Back Raise
5xBWx6

Quads are just a tad sore today. Haven't done any high-rep squatting like that since the move so I'm paying for it now. The plan is still to do the Superman Classic on June 12 and then I'll pick a full power meet to probably do in the fall, either in Chicago or Dubuque. If all goes well I'll hit my 400lb pull in the 165's in June and then I can start focusing on bringing my squat up to balance.

<a href="http://www.youtube.com/watch?v=_LuoVII1whI" target="_blank">http://www.youtube.com/watch?v=_LuoVII1whI</a>
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Zach Trowbridge
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« Reply #628 on: May 12, 2010, 12:17:21 PM »

Quads are still sore from Monday's squatting which is good/bad.

Yesterday - 5/3/1 Military Press (Wave 8, Week 2)

North of Vag warmup

Military Press
50x5 (40%)
65x5 (50%)
75x3 (60%)
90x5 (70%) (wasn't paying attention and only needed 3, whatever)
100x3 (80%)
115x3 (90%)
5x65x10 (50%)

Band-Assisted Pullup
5x monster mini x6

<a href="http://www.youtube.com/watch?v=7jPjTrQdMk4" target="_blank">http://www.youtube.com/watch?v=7jPjTrQdMk4</a>
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Zach Trowbridge
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« Reply #629 on: May 16, 2010, 05:31:56 PM »

Saturday - 5/3/1 Deadlift (Wave 8, Week 2)

North of Vag warmup

Deadlift
130x5 (40%) w/ hook grip
160x5 (50%) w/ hook grip
190x3 (60%) w/ hook grip
225x3 (70%) w/ hook grip
255x3 (80%) w/ hook grip
285x3 (90%) w/ over/under grip
5x160x10 (50%) w/ hook grip

DB Side Bend
5x55x12

Had absolutely no motivation to train yesterday because I've worked about 80 hours in the last 7 days, but I got it done anyway.  Took me about a half hour longer than usual but at least I got the work in.
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Zach Trowbridge
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« Reply #630 on: May 17, 2010, 09:12:09 AM »

<a href="http://www.youtube.com/watch?v=3a7yHOr-DpY" target="_blank">http://www.youtube.com/watch?v=3a7yHOr-DpY</a>
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Zach Trowbridge
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« Reply #631 on: May 17, 2010, 07:24:56 PM »

5/3/1 Bench Press (Wave 8, Week 2)

North of Vag warmup

Bench Press
75x5 (40%)
95x5 (50%)
115x3 (60%)
130x3 (70%)
150x3 (80%)
170x3 (90%)
5x95x10 (50%)

Kroc Row
50x10 warmup
75x17

DB Hammer Curl
2x25x12
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Zach Trowbridge
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Posts: 1732



« Reply #632 on: July 14, 2011, 04:27:20 AM »

Haven't updated this thing in ages, but just got done lifting at USPF Raw Nationals last weekend and am looking at another meet late September/early October. Weighed 157 the morning of the meet and went 9 for 9, no belt, no wraps, no knee sleeves, and hit 248 squat, 209 bench, and 358 deadlift (all pr's at this bodyweight).

<a href="http://www.youtube.com/watch?v=FWa-M9BUEIU" target="_blank">http://www.youtube.com/watch?v=FWa-M9BUEIU</a>

Gameplan now is to max out my weight at this weight class and keep bodyfat at about 9-11%, am at 11.5% right now based on a 12-site skinfold.  Using Charles Poliquin's German Volume Training for the next month or so, using this split:

Day 1: Chest/Back
Day 2: Legs
Day 3: off
Day 4: Arms/Delts
Day 5: off

Started this all on Monday and it's kicking my ass so far.  Arms and delts are later this afternoon, I'll update again after that.
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #633 on: July 15, 2011, 06:05:39 PM »

6/14 - Arms/Delts

A1. Close-grip bench press w/ micro bands (35ish lbs at the top) (40X0 tempo)
warmup - 45x5, 65x5, 88x3
10x88x10

A2. Incline hammer curls (40X0 tempo)
warmup - 15x5, 20x3
6x22.5x10
2x22.5x8
2x22.5x6

B1. DB cuban rotation (3010 tempo)
3x12x12

B2. Incline reverse flyes (20X0 tempo)
3x12x12
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Overload
Getbig V
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KO Artist


« Reply #634 on: July 18, 2011, 11:57:57 AM »

Nice to have you back.

Good job on the PR's.


Cool
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Zach Trowbridge
Getbig IV
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Gender: Male
Posts: 1732



« Reply #635 on: July 18, 2011, 05:30:45 PM »

6/18 - Legs

A little short on time, so only got all of my main sets in with no extra work.

A1. BB Squat (40X0 tempo)
warmup - 88x5, 110x5
10x150x10

A2. Glute/ham raise (40X0 tempo) with a jumpstretch micro band
7x10
1x7
1x9
1x5

Digging these new Adidas weightlifting shoes that I got at the Chicago Perform Better conference a few weeks back.  The rep there gave me a pair for free since we do a lot of Oly lifting and powerlifting at my training studio and they may hook up some of the lifters on our powerlifting team.  They're not out yet but they're only supposed to be about $85 a pair when they do come out.
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Zach Trowbridge
Getbig IV
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Gender: Male
Posts: 1732



« Reply #636 on: August 05, 2011, 12:57:46 PM »

Haven't been updating much, but on my last cycle through of GVT, then changing to more of a low-rep setup for a few weeks, then going back to GVT and doing 10x6 (more or less the intermediate version of GVT).
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