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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   Mon Aug 26, 2013 3:10 pm

Hiiiiiiiiii. Sorry for the lack in posts, I just got my computer back today. But today was my first day lifting here on campus at USC. I already miss the CRWC - the weight room here is so sad, and it's full of cali bros. But on the plus side, I already found 2 other people that would be interested in a powerlifting club, so that will be pretty cool.

8/26
Bench press w/ band pull aparts in between sets
100, 125, 150x5
175, 200 x 3
225x7
240x3
175x15

Lat pull down - various grips
150x10x4

Banded tricep ext.
150

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Seth
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PostSubject: Re: Zack Chaib's Training Log   Mon Aug 26, 2013 6:33 pm

Did you end up finishing smolov for bench?
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Aug 26, 2013 6:47 pm

I did. I maxed last Thursday, I wanted to on Saturday, but I knew I wouldn't have time. I ended up getting 305 paused which I was super happy about. I would definitely like to run it again sometime in the near future, but we shall see - I am just going to stick with 5/3/1 for now.
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Keosawa
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PostSubject: Re: Zack Chaib's Training Log   Mon Aug 26, 2013 7:19 pm

Start a club!!!

What are Cali bros like?
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Aug 26, 2013 10:59 pm

Im trying! And it's hard to explain, they're just different. They're actually very conceded though - talking to them is weird. It's a totally different vibe than what you get from talking to people from the midwest. I'm not sure if I will get used to it haha. But, at least I was able to find some interested people. I'm just not sure how serious they were, but I think it will work out. I would just like to get more than 3 people though. But it's still early, I have faith.
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Mon Aug 26, 2013 11:36 pm

Awesome man that's great progress! Good luck starting the club as well!
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Quadfather
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PostSubject: Re: Zack Chaib's Training Log   Tue Aug 27, 2013 5:48 am

University of Iowa Powerlifting-SoCal Est. 2013

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PostSubject: Re: Zack Chaib's Training Log   Tue Aug 27, 2013 7:26 pm

That is a beautiful name.
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PostSubject: Re: Zack Chaib's Training Log   Thu Sep 12, 2013 1:52 pm

FINALLY! Sorry for the lack of posts, my access to the internet from my apartment was blocked for a while. I guess people don't like it when you pirate music on university internet. I havent been able to train consistently lately, which has really bothered me. This semester is going to be quite challenging trying to balance pledging and training - but I should be able to make it work if I do full body training 3 days a week. My hamstring has been feeling pretty good lately, and I have slowly been getting into training with it. I have decided to run madcow again starting this Sunday, but with modified numbers. My squat and deadlift will be relatively low compared to the numbers I was working with in the past, I just really want to make sure I don't mess up again. I'd rather take it extremely slow than lift for 2 weeks and be right back to limping around.
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Thu Sep 12, 2013 3:11 pm

Glad you're back at it man. How is USC treatin ya?
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sat Sep 14, 2013 7:10 pm

It's been a clusterfuck haha, but it has been pretty good so far. I just have absolutely zero free time, it's pretty stressful. I tried lifting today though before the football game, but the weight room is closed all day...ALL DAY, DAFUQ IS THAT?!
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PostSubject: Re: Zack Chaib's Training Log   Tue Nov 19, 2013 7:08 pm

11/19

Deadlift
135, 185, 225x5
265x2x5 Dynamic work
345x8 AMRAP
385x2
425x2

Holy shit it's good to be back. Sorry for the lack of posts - I had to stop lifting for a few weeks because of pledging, but that's finally over. Back to the grind. I decided to hop back on 5/3/1, but I'm adding in speed work and extra doubles on some of the weeks. I've been trying to find a meet for the near future, but unfortunately the only meets in SoCal this winter are multiply only. At least it'll give me more time to prepare for the next competition - I'm hoping to break 1200 at my next meet, whenever that may be. Im not too far off though - right now my projected total is around a 1170, and I think I can add another 30 pounds on my squat with some form fixing. Squatting has felt very awkward since my hamstring injury, but it has still been increasing nonetheless.
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PostSubject: Re: Zack Chaib's Training Log   Tue Nov 19, 2013 8:34 pm

Welcome back.. first

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PostSubject: Re: Zack Chaib's Training Log   Fri Nov 29, 2013 5:02 pm

I've been searching around for possible meets to participate in either next spring or over the summer, and I've decided on competing in the USPLA California State Championships at the end of March, which is 17 weeks away. I'm not entirely sure how I am going to prep for this meet yet, but I have been considering running smolov for squat in a few weeks.

The day before break I went through a mock meet for myself to see where I was at and I ended up with a 1130 total (380lb squat, 305lb bench, 445lb deadlift) @ 221lbs. The squats were done without knee wraps, so I am interested to see how I will do with them. I will probably start training with them later on as the meet gets closer. I wasn't too happy with my deadlift, I felt like I had a lot more in me. However, I am not sure how my goal of breaking 1200 will go at this meet... as of right now it obviously seems to be too high.

This past week I have just been resting and foam rolling since the gym has been closed the whole time. I'll be able to start training again on Sunday, so I am looking forward to that. But I also need to figure out a situation for training over winter break since the gym will be closed for two weeks. Luckily I found a powerlifting gym near my home, so I am hoping I can work out a deal so I can lift there while I am on break.
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PostSubject: Re: Zack Chaib's Training Log   Fri Nov 29, 2013 9:04 pm

He has returned...

Again.

Is USPLA the USAPL or the USPA? I'm guessing it's USPA (their website says USPLA). If so, that's a good decision--they have a good organization in California, and Steve Denison is a good fed head.
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PostSubject: Re: Zack Chaib's Training Log   Fri Nov 29, 2013 9:37 pm

That bench... come back to Iowa pls

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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sat Nov 30, 2013 3:43 am

Yessir, is USPA. But good to hear! I wasn't really sure about them, but it's one of the few federations that had raw meets near me. I'm pretty excited though. Hopefully I can convince some of the guys I lift with to compete.

I wish I could come back to Iowa though! Fuck I miss it. SoCal is great and all...but I like snow. As well as having a team to train with. Not to mention the CRWC. If you had seen the gym here, you would probably cry. It's pitiful.
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PostSubject: Re: Zack Chaib's Training Log   Sat Nov 30, 2013 10:51 am

A friend of mine, Caroline, goes to Iowa State and she is probably going to do a USPA meet in California. I think she told me it was collegiate nationals or something like that and it is in San Jose I believe. Might be something to check out or maybe you are thinking of that meet already.

Bee tee dubs, nice bawk to 221lbs. KevinAlvy is secretly 'mirin and awaiting your arrival

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PostSubject: Re: Zack Chaib's Training Log   Sat Nov 30, 2013 2:03 pm

Keepin those smolov jr. gainz I see.. I dig it.
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PostSubject: Re: Zack Chaib's Training Log   Tue Dec 03, 2013 6:18 pm

Oh really? Thanks for the heads up man. I actually just looked it up - it's in May. I would definitely think about doing that. Especially since it's just for college athletes.

HAH, Seth...barely keeping those gains haha. I had a slight dip a couple weeks after that, but I got it back up - it's just been stagnant there. I haven't made many PRs on bench in a while, except for today.

Anyway, I am going back to 5/3/1 for now - I've been thinking about trying out the Cube method. But if I do, it will be closer towards March.

Week 1
12/2
Squat
5x 135, 170, 200
3x235
3x270
7x305 (2 rep PR)
1x325 (tried going for 3, but didn't think I could so I racked it)
8x235

Deficit Deadlifts
315x6x3

12/3
Bench
5x 110, 135, 160
3x190
3x215
6x245 (1 rep pr)
3x260
1x275 (RPE 9, originally tried for 2, but didn't want to push it too hard)
12x190

Seated Rows
10x5x165

CG Bench
8x3x175

I had to cut this workout short. I wanted to do some overhead presses, but too many geeds were taking up the racks, so I had to do some quick close grip bench before I left. I was happy with the bench pr though, it's been a while since I've made any PRs on it.
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PostSubject: Re: Zack Chaib's Training Log   Tue Dec 03, 2013 7:20 pm

If doing the cube, i recommend swapping out floor pressing for actual bench pressing. Just my 2 cents worth

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PostSubject: Re: Zack Chaib's Training Log   Fri Dec 06, 2013 9:40 pm

Thanks for the advice man, I'll definitely think about it. I was actually leaning towards doing that anyway - I've always preferred benching to floor press.

12/5
Deadlift
160, 200, 240 x5
285x3
325x3
365x6 (1 rep PR)
395x3
285x5x3

Good mornings
135x10x3

Wanted to throw in some ab work, but ran out of time. :'(


12/6
Overhead Press
75, 95, 115 x5
125x3
145x3
160x7 (3 rep PR)
125x5x3

Pendlay Row
165x10x3

Paused Bench Press, varying grips
175x10x3

Face pulls w/ bands
too many to count
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