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 Zack Chaib's Training Log

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zchaib
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Age : 24

PostSubject: Zack Chaib's Training Log   Tue Feb 12, 2013 1:11 pm

Hey everyone, Im new to the forum and club, so I decided to start my training log. I haven't really started "seriously" lifting until this past summer; I lifted in high school for football and lacrosse, but I didn't really have a set program or any real goals in mind. I would love to compete sometime in the near future for both the experience and see where I could place. But I have a lot of work to do before that.

These past few months I have been following Wendler's 5/3/1 powerlifting routine, and I decided to give the Boring But Big 3 Month Challenge a shot and I am just about to start the second month next week.

My current stats are:
Height: 6'2''
Weight: 205

Training Maxes (estimated)
Bench: 280
Overhead Press: 180
Squat: 340
Deadlift: 395

Cycle 2; Week 1 (5x65% 5x75% 5x85%) BBB- 60% training max
Day 1:
Overhead Press
5x70
5x90
3x110
5x115
5x135
5155

Bench
5x10x165

Day 2:
Deadlift
5x160
5x200
3x235
5x255
5x295
5x335

Squat
5x10x205

Day3:
Bench Press
5x110
5x140
3x170
5x180
5x210
5x240

Overhead Press
5x10x105

Day 4:
Squat
5x135
5x170
3x205
5x220
5x255
5x290

Deadlift
5x10x235


I know this probably isn't best for building pure strength, but I'm still learning.
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Keosawa
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PostSubject: Re: Zack Chaib's Training Log   Tue Feb 12, 2013 10:31 pm

I'm really happy you're here, man. We have a hard time finding regulars, so it's always great to run across someone who wants to join. We've got a good team though, and we're always growing. You'll learn a lot here.

If you want, come train with us on Sunday. If I'm there (and I should be), I'll introduce you to whoever from the team is around (we usually get a few people at our training times). The 9-11 time isn't too well populated, but we usually get a small group for the 4-6 time.
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zchaib
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Age : 24

PostSubject: Re: Zack Chaib's Training Log   Tue Feb 12, 2013 11:02 pm

I'm glad I found out about it! It's my only hobby, and none of my other friends here in Iowa lift, which really sucks! I'll definitely be there on Sunday though, and if the 4-6 slot usually has more people I will come by then. Sunday can't come soon enough, this deload week is extremely boring..
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Quadfather
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PostSubject: Re: Zack Chaib's Training Log   Tue Feb 12, 2013 11:20 pm

Hey Zack, I think I met you yesterday (Monday). Both of us were doing squats. Your numbers look very similar to mine (except height and weight of course). Looking forward to seeing you in the gym friday.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Tue Feb 12, 2013 11:30 pm

Yes sir! As am I, should be a solid lift. Hopefully your arm will be feeling better. See you then!
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KevinAlvy
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PostSubject: Re: Zack Chaib's Training Log   Wed Feb 13, 2013 12:19 am

gvoshell wrote:
Your numbers look very similar to mine.

two men enter, one man leave...
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Quadfather
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PostSubject: Re: Zack Chaib's Training Log   Wed Feb 13, 2013 10:31 pm

KevinAlvy wrote:
gvoshell wrote:
Your numbers look very similar to mine.

two men enter, one man leave...
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Thu Feb 14, 2013 3:20 pm

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Fri Feb 15, 2013 5:26 pm

2/15

Squat - deload

135x5
185x5
225x5

Deadlift
185x10x5

Last deload day, THANK ZYZZ.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sun Feb 17, 2013 3:22 pm

2/17

I ended up having to go earlier than expected today because of a group project, and I ate way too much right before my session. It felt as though I was going to projectile vomit during each set, but thankfully that didnt happen.

M2/W1
Overhead press
5x70
5x90
3x110
5x115
5x135
4x155 (missed 5th rep)

Bench
165x10x3
165x6
165x8

Close-grip pulldowns
140x10x5

I failed to get 5 sets of 10 on bench, but I was training under odd circumstances today, I should be able to complete it next week. I didnt feel like leaving though, so I did some accessory lifts after failing on bench; didnt try to use so much effort on these.

Tricep rope pushdowns
37.5x10x3

Barbell curls
80x10x3

Rear delt flys
20x10x3
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Keosawa
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PostSubject: Re: Zack Chaib's Training Log   Sun Feb 17, 2013 5:39 pm

Solid OHP. Solid.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Feb 18, 2013 7:39 pm

2/18

Deadlift
160x5
205x5
245x3
265x5
305x5
345x5

Squat
205x10x5

Weighted decline crunches
45lb for 3 sets of 10

Those 5 sets on squats were pretty exhausting, but it was fun nonetheless.
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Keosawa
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PostSubject: Re: Zack Chaib's Training Log   Mon Feb 18, 2013 11:34 pm

Good running into you today, brah.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Tue Feb 19, 2013 8:53 am

KKeough wrote:
Good running into you today, brah.

Yessir! I should've came about a half hour later; I always seem to go too early, I always miss people
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Wed Feb 20, 2013 8:48 am

2/20

M2/W1

Bench
5x110
5x140
3x170
5x180
5x210
5x240

Overhead Press
105x8x5

Tricep extensions
60x10x3

Hammer curl
35x10x3

Face pull
47.5x10x3
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Thu Feb 21, 2013 8:22 am

2/12

M2/W1

Squat
135x5
175x5
215x3
235x5
265x5
295x5

Deadlift
245x8x5

I tried not using my belt on the 5 sets on deadlift, but was too exhausted by the 5th and ended up putting it on. This was a very demanding week, at least for me. This was the first time I have done anything above 50% of my training max for 5 sets of 8-10. However, it felt better than I thought. Hopefully next week I will be able to successfully complete all 5 sets of 10 on those exercises.
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PostSubject: Re: Zack Chaib's Training Log   Thu Feb 21, 2013 10:04 am

What is the program that youre doing? I cant figure it out
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PostSubject: Re: Zack Chaib's Training Log   Thu Feb 21, 2013 12:07 pm

I think it's 5/3/1 BBB.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Thu Feb 21, 2013 9:42 pm

KKeough wrote:
I think it's 5/3/1 BBB.

Correct. Last month I decided to give the BBB 3 month challenge a shot. The only difference is that the 10x5 lifts are flopped (i.e., 5/3/1 squat - 10x5 deadlift, or 5/3/1 bench press - 10x5 overhead press), and the percentages for the BBB lifts increase each month. So for month 1 the 10x5 lifts are at 50% of training max, 60% for month 2, and 70% for month 3. I just finished the first week of the second month.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sun Feb 24, 2013 12:04 pm

2/24

M2/W2
OHP
5x70
5x90
3x110
3x125
3x140
3x160

Bench
165x10x5

Barbell curl
85x10x3

French press
65x10x3

Rear delt flys
15x10x3

This workout felt a lot better than last week - the 5 sets of 10 on bench flew up, which was nice being that last week I could barely complete 5 sets of 8.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Feb 25, 2013 11:54 pm

2/25

M2/W2

Deadlift
185x5
215x5
245x3
285x3
325x3
365x3

365x3 is my current PR on deadlift. But it did feel relatively easier this time around, so Im happy about that.

Squat
205x10x5

I was pretty excited that I finished all 5 sets of 10 with 205 this week, it felt a lot better than the session prior. But it was still challenging nonetheless.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Fri Mar 01, 2013 12:14 pm

2/28

Bench
95x5
135x5
185x3
210x3
235x3
250x3

The last few sets felt pretty heavy yesterday, not what I was expecting.

Overhead press
105x10x5

These sets felt pretty good today, a big improvement from last week. However I did break form quite a bit on the last set, my elbows were all over the place.

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Fri Mar 01, 2013 8:37 pm

3/1

Squat
5x135
5x185
3x215
3x245
3x285
3x315

Squats felt pretty strong today. I tried narrowing my stance in attempt to keep my knees from falling in, and it worked. It felt a lot better in general than squatting wide like I have been lately. So from now on, I think I will stick with a somewhat nuetral stance.

Deadlift
245x10x5

These felt pretty good. I gave myself way too much rest in between sets, but oh well. Looking forward to the 5 sets of 10 with 70%.

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sun Mar 03, 2013 6:59 pm

3/3

Overhead Press

70x5
90x5
110x3
135x5
155x3
170x2

Bench press
165x10x5

Close-grip pulldowns
140x10x5

Barbell curl
85x10x3

French press
75x10x3

Rear delt flys
20x10x3
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 04, 2013 10:32 pm

3/4

Deadlift
5x185
5x225
3x275
5x315
3x345
2x385
1x385 (I just felt like doing it again, I wasn't happy with my form the first time around)

Squat
10x5x205

I hit a new PR on deadlift today, I have never pulled anything above 365, so that was pretty exciting. I also tried tweaking my deadlift stance; I brought each foot about an inch and a half closer than shoulder width, and it felt very good. I think I will stick with narrower feet on deadlift from now on.
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