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 Zack Chaib's Training Log

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Wed Jul 10, 2013 9:23 pm

7/10

OHP w/ chins
65,85,105x5
115x5
130x3
155x5 (I was planning on only doing the required reps, 1, but it felt pretty light so I just made it a set of 5)

Bench - longer pauses
135x10x5

Pendlay row
155x10x5

Reverse curls
75x10x5

French press
75x10x5

Face pulls
lots

Dat fast almost made me puke today. I hunger. But alas, its almost dinner time. Ramadan is no longer the killer of gains, many gains shall be made...I haven't hit a pr in too long. hmm, next week.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sun Jul 14, 2013 3:19 am

7/11

Deadlift
160, 200, 240x5
295x5
335x3
375x3x2

Squats
165x10x5

Everything felt pretty good that day. I didn't feel like stopping at one set of a single with 375, so I did two sets of 3. Followed this up with about 20 minutes of foam rolling - I have too much fun doing this now.

7/13

Warmed up with about 10-15 minutes of foam rolling with a pvc pipe and lacrosse ball; I've been doing this for the past few days and I've noticed my mobility has increased significantly. Plus, its really fun, I'm going to keep doing it as long as I have the time.
Bench
100, 125, 150x5
190x5
215x3
240x3

OHP
95x10x5

Lat pulldowns
140x10x5

French press
65x10x3

Barbell curls
75x10x3

Rear delt flys
12.5x12x3


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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sun Jul 14, 2013 8:32 pm

7/14

Squat
Warm up: 135x5 185x5 225x3
245x5
275x3
315x3

Deadlift
215x10x5

I was pleased with how today went, except for the deadlifts. I ended up deadlifting with a really thick bar since the gym was pretty busy when I went; it made it pretty challenging to use a hook grip, but it still went alright.

I can't decide if I'm going to use next week as a deload week, or just go straight into the next mesocycle. I guess it depends on how the next two days go, and how I feel on Tuesday when I lift next.
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Quadfather
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PostSubject: Re: Zack Chaib's Training Log   Sun Jul 14, 2013 8:43 pm

the morning of thursday august 8th = many gainzz being made

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Nathan Poage
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PostSubject: Re: Zack Chaib's Training Log   Sun Jul 14, 2013 11:22 pm

Ramadan sounds like the most catabolic holiday ever.

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Jul 15, 2013 11:00 pm

It's the worst. I'm dying over here. No gains are being made. It's a sad, sad time
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PostSubject: Re: Zack Chaib's Training Log   Thu Jul 18, 2013 12:54 am

7/17 - start of deload week

OHP
65,90,105x5

Bench
135x10x5

Close grip pull downs
140x10x5

30 minutes of foam rolling.

So I wasn't planning on having a deload week, but I pulled my hamstring last night playing softball. I suck. I could barely walk last night, but today I was a lot better. I may or may not do lower body tomorrow - depends on how I feel during my lunch break at work.
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PostSubject: Re: Zack Chaib's Training Log   Wed Jul 24, 2013 10:49 pm

7/24
OHP
65,85,100x5
115x3
135x3
150x3x2

Bench
155x10x5

CG pulldowns
150x10x5

Band work.

Notes: I had softball practice again today. I stayed off my hamstring the past week, and did my best to recover. By sunday it felt like normal, so I decided it wouldn't hurt to play today. But I ended up pulling my hamstring again. It's a lot worse this time. So, I think I may stay away from any leg training for the next 3-4 weeks just to be safe. That being said, Im thinking about running smolov jr for bench these next few weeks while I avoid any leg training.
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PostSubject: Re: Zack Chaib's Training Log   Thu Jul 25, 2013 12:20 pm

Daaaaaaave! This is why being a two sport athlete doesn't work.

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Fri Jul 26, 2013 9:59 pm

Frealz. I got peer pressured into it. What is softball anyway? I still don't even know how to softball. I quit.
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PostSubject: Re: Zack Chaib's Training Log   Fri Jul 26, 2013 11:17 pm

zchaib wrote:
Frealz. I got peer pressured into it. What is softball anyway? I still don't even know how to softball. I quit.

show you the way, I can.

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PostSubject: Re: Zack Chaib's Training Log   Fri Jul 26, 2013 11:37 pm

Enlighten me o broceidon
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PostSubject: Re: Zack Chaib's Training Log   Sat Jul 27, 2013 9:10 am

zchaib wrote:
Enlighten me o broceidon

do lots of face pulls, lat pulls, and bench then swing the bat really hard so that way you do not have to hustle as much

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PostSubject: Re: Zack Chaib's Training Log   Tue Jul 30, 2013 9:54 pm

That was the plan! Until I decided to sprint after a ground ball last week. Then pop. Oh well, it's getting a little better. I'll probably play again next week, but this time I'll be keeping myself at old man speed.

Last week I lifted, forgot what I did, but I was just prepping myself for increased volume for smolov jr. I know the strength gains won't be permanent, but I've wanted to try this routine for a while to see how my body reacts to it, and with being unable to do any lower body training this seems like a good time. I calculated all the lifts with a 265lb max - I wanted to be pretty conservative.

7/30 - Day 1,W1
Bench press
185x6x6
Did pull ups/band pull aparts in between sets. Felt very easy, looking forward to the rest of the week.

30 min foam roll - hamstring is feeling better when foam rolling, and I can take my shoe off without pain now, so that's cool.
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PostSubject: Re: Zack Chaib's Training Log   Fri Aug 02, 2013 1:01 am

Day 2, W1

Bench press
200x5x7
W/ set of 20 band pull aparts in between sets

Lat pull downs
150x10x4
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PostSubject: Re: Zack Chaib's Training Log   Sun Aug 04, 2013 2:03 am

8/3 - Day 3, W1

Bench press
95, 135, 185x3-5
210x4x8

Chin ups
8x4

Squats with bar - many
Just trying to see how my leg has been healing. Not much tightness anymore, squatting down feels pretty good now. But I still may wait another week to get back to squatting with weight. Or maybe later next week, who knows. It's been almost two weeks, but I just really don't want to mess it up again. I just really miss squats. Lame.
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PostSubject: Re: Zack Chaib's Training Log   Sun Aug 04, 2013 8:47 pm

8/4 - Day 4, W1

Bench press
225x3x10

Random band work/foam rolling. My chest hasn't been this sore in a loooong time. This is fun.
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PostSubject: Re: Zack Chaib's Training Log   Wed Aug 07, 2013 12:56 am

8/6 -Day1, W2

Bench Press
195x6x6

Chin ups/pull-ups
6x8

Band work/foam roll.

Notes: The first day of the week was easy, same as last week. My form is feeling a hell of a lot better. Even if I don't make too many strength gains on smolov jr for bench, I'm very happy so far with how it is helping my form. I planned on squatting today, but I ended up running out of time today at work. Squats tomorrow! Im too excited. I haven't squatted in 3 weeks, it's depressing
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PostSubject: Re: Zack Chaib's Training Log   Fri Aug 09, 2013 10:00 pm

8/8 - Day 2, W2

Bench Press
210x5x7

Band pull aparts
20x7

Pull ups/chin ups
8x4

So I squatted on Wednesday, everything went pretty well. Very well actually. Until I started stretching after the workout, then I felt another pop in my hamstring - but it was weird, it wasn't painful this time, it was more of a euphoric feeling. My leg felt a lot better afterwords. But later that night it felt extremely sore, not painful, but very sore. It feels like it did during the first week of the first injury again, just not as bad. I'm not really sure what the deal is, but I guess I am just going to have to lay off doing any legs for longer than I thought. Fuuuuck
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PostSubject: Re: Zack Chaib's Training Log   Sun Aug 11, 2013 6:29 pm

8/10 - Day 3,W2

Bench press
220x4x8

Lat work

8/11 - Day 4,W2
235x3x10

Lat work

I also did some hyper extensions today - my leg has been feeling a little better, so I am going to slowly start added weight to these, and throw in some GHRs and see how that goes. Hopefully I will be back to squatting in two weeks. It's been so long, but I just don't want to push it.
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PostSubject: Re: Zack Chaib's Training Log   Sun Aug 11, 2013 7:00 pm

zchaib wrote:
my leg has been feeling a little better, so I am going to slowly start added weight to these, and throw in some GHRs and see how that goes
Maybe give some leg curls a try.. see how those go

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PostSubject: Re: Zack Chaib's Training Log   Sun Aug 11, 2013 10:18 pm

I shall - I'm just scared of it popping again, it's happened three times now! Shit's ridiculous. Fucking softball. Never again. Never.
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PostSubject: Re: Zack Chaib's Training Log   Thu Aug 15, 2013 10:54 pm

8/13 - Day 1,W3

Bench press
200x6x6

Lat work & foam roll

8/15 - Day 2, W3

Bench press w/ chins in between sets
215x5x7

20 minutes of foam rolling

Notes: Felt like death today. I didn't eat enough or drink enough water on Wednesday and it showed. Lifting felt okay, I just felt very lethargic all day. I was going to do some deadlifts today, but I am going to wait until next week. My hamstring feels fine at the moment, but it also felt fine right before the last time it popped - so maybe one more week of rest will help. It has been way too long, WAY TOO LONG. Feels bad man.
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PostSubject: Re: Zack Chaib's Training Log   Thu Aug 15, 2013 11:11 pm

as a competitive softball player with quite bit of experience, my advice is take it much slower than you think. the first week is always rest and ice. the second week should strictly be MILD stretching only (maybe some ice too) particularly focusing on stretching your calf first and hamstring later. The third week of the pull add in some massaging to the stretching. Some med gurus have said to GENTLY rub/massage because there may be funky internal bleeding or something if you massage too hard. Week four you can ease back into some moderate physical activity.

Now here is some slightly worse news, since you pulled it once and then pulled it again, the recovery time is going to take longer. Your best option is just to let it heal up for a few weeks because it will save you in the long run.

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PostSubject: Re: Zack Chaib's Training Log   Fri Aug 16, 2013 9:24 pm

Thanks for the advice man. I've been massaging and stretching it the past week and it's been going pretty well. I'll just keep that up for the time being. oy vey
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