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 Zack Chaib's Training Log

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Quadfather
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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 04, 2013 11:24 pm

Nice job on the PR man. If you can pull that much weight before the 385, I would imagine you could pull the almighty 4-plate. Keep it up man!
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PostSubject: Re: Zack Chaib's Training Log   Sat Mar 09, 2013 10:30 am

Thanks man! Im working on it, but I have a good feeling about it, and theres still time before the meet to improve.
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PostSubject: Re: Zack Chaib's Training Log   Sat Mar 09, 2013 10:32 am

3/7

M2/W3

Bench
5x115
5x140
3x175
5x210
3x240
1x265

OHP
105x10x5

Pendlay Row
145x10x5
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PostSubject: Re: Zack Chaib's Training Log   Sat Mar 09, 2013 10:34 am

3/8

Squat
5x135
5x185
3x225
5x275
3x305
1x335

I guess you could say that was a PR on squat, Ive never squatted anything above 320, and it felt pretty light compared to how I thought it would feel on my back...it was fun.

Deadlift - Sumo
245x10x5
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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 11, 2013 4:21 pm

3/11
M2/W4(Deload)

OHP
75x5
95x5
115x5

Bench
165x10x4

Close grip pulldowns
140x10x4

Well, I'm already bored of the deload week.
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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 11, 2013 5:30 pm

I'm not sure if you're doing this or not, but when you rotate your sumo and conventional, try to use hypothetical 1RMs for each. In other words, don't just take your conventional numbers and apply it to sumo, unless the lifts are equal for you.

Besides that, the progress here is looking real good, man.
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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 11, 2013 5:36 pm

I have been doing that for conventional deadlift, yes. But last session I failed to change the numbers from conventional for sumo style; I honestly should've taken about 20 pounds off. Ill fix that next session. And thanks! I think the increased volume has been helping with my squat plateau, but we'll see after this next mesocycle.
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PostSubject: Re: Zack Chaib's Training Log   Tue Mar 12, 2013 5:37 pm

3/12

Deadlift
135x5
185x5
225x5

Squat
205x10x4

Even though it was a deload workout for deadlift, it still felt extremely heavy, but I was happy with form nonetheless.

I also received my inzer belt today, which I ordered 6 weeks ago! dafuq. So Im pretty excited to start using that, my old belt wasn't working out for me.
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PostSubject: Re: Zack Chaib's Training Log   Thu Mar 14, 2013 10:31 pm

3/14

Bench (deload)
5x115
5x145
5x175

OHP
105x10x4

Pendlay row
145x10x4

Close grip bench
135x10x3

This was another deload workout... but I somehow managed to run out of time :0 Thanks to Kyle and Janis I found out I have to change how I bench. I normally have my heels up, which is just a result of how I set up. So I'm going to have to figure a different system out. Kyle showed me a few different ways I could keep my heels down which helped. But it felt extremely awkward, which will be fixed with practice. Im sure Ill be able to get rid of that habit come meet day.
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PostSubject: Re: Zack Chaib's Training Log   Sun Mar 17, 2013 11:07 pm

3/17

M3/W1 -70%

OHP
75x5
95x5
110x3
125x5
140x5
155x5

Bench 70% TM
195x10x5

Pendlay row
155x10x5

This was possibly the hardest lift session I've had. Specifically the five sets on bench. But, I was finally able to bench correctly with my heels on the ground, so that was nice. My hands keep shaking, so I'm going to stop typing, until next time.

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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 18, 2013 8:42 pm

3/18

Deadlift
165x5
210x5
250x3
270x5
315x5
355x5

Squat
245x10x2
245x6x3

Overall I wasn't very happy with this workout. I was pretty gassed after the first two sets on squats and had a very hard time getting any more than 6 reps on the last three sets. I was happy with my form though, I was able to keep good form throughout all the sets, or at least I think I did. I would like to start filming my sets so I could at least see for myself, but I can't seem to find my camera. Hopefully next week I will be able to finish all five sets of ten, its one hell of a challenge.
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PostSubject: Re: Zack Chaib's Training Log   Wed Mar 20, 2013 8:42 pm

3/20

Bench
115x5
140x5
175x3
200x5
220x5
245x5

These felt really good, and I didn't have any trouble keeping my heels down so I was pretty happy with that. I've just noticed I slow down a whole lot near the top of the lift and my elbows start shaking just a little bit. Tricep strength isn't there yet.

OHP
135x7x5

I tried my best to get 10 reps, but I honestly felt like I couldn't do any more than 7 and I didn't want to push myself to failure.

DB row
95x10x5

Tricep extension
50x10x3

Hammer curl
30x10x5

I went pretty light on those sets, I was already pretty gassed after the first three exercises. Next week should go smoother, I hope.

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PostSubject: Re: Zack Chaib's Training Log   Wed Mar 20, 2013 9:06 pm

That's pretty solid on the bench man. Nice work. What are you going to open at in April?

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PostSubject: Re: Zack Chaib's Training Log   Wed Mar 20, 2013 10:16 pm

I'm honestly not too sure. I think I might open with 255 or 260, or whatever the kg equivalent is. I just don't want to open too heavy and end up bombing out. What about yourself?
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PostSubject: Re: Zack Chaib's Training Log   Wed Mar 20, 2013 11:02 pm

zchaib wrote:
I'm honestly not too sure. I think I might open with 255 or 260, or whatever the kg equivalent is. I just don't want to open too heavy and end up bombing out. What about yourself?

if you did 245x5 for your top set, 260 should be a piece of cake for you. I am thinking about 235 then probably 250. I cant hit 235 for a triple but I can hit it any day of the week.

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PostSubject: Re: Zack Chaib's Training Log   Thu Mar 21, 2013 11:40 pm

3/21

Squat
145x5
180x5
215x3
235x5
270x5
305x5
315x1
335x1
345x1
I threw in some extra singles for fun, I just felt pretty good today and wanted to keep squatting.

Deadlift
285x8x5

This workout felt pretty solid. Deadlifts felt great, minus the fact I only managed to get 8 reps per set instead of 10. But I should be able to next week. I probably could've gotten 10 on some of the sets, but again I didn't want to push myself to failure, I really don't want to end up burning out before the meet. I should probably start tapering down my workouts now that I think about it.
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PostSubject: Re: Zack Chaib's Training Log   Fri Mar 22, 2013 11:36 am

zchaib wrote:
I'm honestly not too sure. I think I might open with 255 or 260, or whatever the kg equivalent is. I just don't want to open too heavy and end up bombing out. What about yourself?

Just make sure it's an easy paused rep; don't base it off a max touch-and-go triple if there's a gap between your paused max and your touch and go max.

If it helps, let me say that the opener doesn't matter. Or, at least, it shouldn't, because if you end up with only your opener, you fucked something up. You're going to erase it anyway, so treat it like a warm-up.

At this meet, I'll probably open at around 457 for my squat (I just did 445x6), 276 on my bench (I've done 275x4, all paused reps), and 520 for deadlift (I pulled 520x3 months ago and am stronger than that now). Nobody cares what you open with: make it something reasonably heavy to prepare you for harder attempts, but the goal here is to use it as preparation. The weight is completely inconsequential.
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PostSubject: Re: Zack Chaib's Training Log   Sat Mar 23, 2013 11:07 pm

Thanks Kyle, I'll definitely take that into consideration! I guess I havent really been differentiating between touch n' go and paused maxes, I still need to work on that. The numbers are most likely a lot lower.
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PostSubject: Re: Zack Chaib's Training Log   Sat Mar 23, 2013 11:19 pm

Broceidon wrote:
I cant hit 235 for a triple but I can hit it any day of the week.

Scratch that, I just did yesterday

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PostSubject: Re: Zack Chaib's Training Log   Sun Mar 24, 2013 9:19 am

Broceidon wrote:
Broceidon wrote:
I cant hit 235 for a triple but I can hit it any day of the week.

Scratch that, I just did yesterday

Just saw your youtube video, good work!
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PostSubject: Re: Zack Chaib's Training Log   Sun Mar 24, 2013 6:03 pm

3/24

OHP
5x70
5x90
3x110
3x130
3x150
3x165 (felt very heavy today. could be lack of sleep this weekend from traveling)

Close-grip bench, paused
165x6
145x8x3

I started with 165 and realized that it was too heavy, so i dropped 20lbs and continued. I was really trying to focus on exploding on the concentric part.
I did a set of 5 chins with varying grips after each of the above pushing sets, I didn't want to go too intense today and just focused on the contraction.

Tricep extensions
60x10x3

Again, mainly focused on trying to explode on the concentric. I noticed a significant change in difficulty today than how I would normally do them - just trying to pump out reps with control while not really thinking about "exploding".

I dropped the BBB template for this program, this month brought too much volume being so close to the meet, so I only did a few accessory lifts with moderate weight and I will continue to do this for the next 3 weeks, then take a week off prior to the meet. I already notice a big change in fatigue, itll be nice not being tired all the time anymore.




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PostSubject: Re: Zack Chaib's Training Log   Mon Mar 25, 2013 11:06 pm

3/25

Deadlift
5x160
5x210
3x260
3x290
3x330
2x375; failed third rep. I broke form terribly also, my hips were way too high. not a good set.
1x365
1x385

Singles felt good, I was pretty happy with the speed.

Straight leg deadlift
225x8x3

I wasnt too happy with today, these past couple days have been kind of hectic. Ill definitely get a good amount of rest these next couple days, Im sure ill see a difference.
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PostSubject: Re: Zack Chaib's Training Log   Thu Mar 28, 2013 2:40 pm

3/28

Bench
110,130,165 x5
195x3
220x3
250x3
240x1
265x1

I still need some work on my form, I feel like I keep loosing pressure on my traps/shoulders after I unrack the bar. The last triple with 250 felt shaky, i tried my best to pause, but i dont think I would count them as paused. However, the pauses on all other sets felt pretty good.


Floor press
135, 185, 225 x5 - I didnt know what weight to do, I had never done these before so I just went by feel.

225x5x3


I also tried doing a set of chin ups in between each pressing set, but I forgot on the first few.
I called it a day after that, I was in a rush to get to class and had very limited time.
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PostSubject: Re: Zack Chaib's Training Log   Fri Mar 29, 2013 1:58 pm

3/29

Squat
145, 180, 215 x5
250x3
290x3
325x3
305x1x3 (singles, almost atg)

Bench
135x5x5

Squat felt pretty stong today. Technically it is a 10lb PR, since last I did was 315x3, except I broke form a little bit on the last rep - my knees started falling in. I think this was because of how I walked out, my feet ended up in an odd position. I did my best to work on walking out on the last 3 sets of singles, I feel like it helped a lot.

I decided to just do a few light sets on bench for some technique practice. I tried "pulling" the weight off the rack instead of lifting it off, and I was able to keep significantly tighter than yesterday. It really changed the feel of the lift, in a good way though.
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PostSubject: Re: Zack Chaib's Training Log   Sun Mar 31, 2013 9:58 pm

3/31

Squat
145, 180, 215, 235, 270, 305 x5

Close grip bench, paused
185x3x5

Pendlay row
155x10x3

I'm going back to working out full body, 3 days a week. But this is the first time I'll be doing it with 5/3/1. Only full body workouts ive done were Madcow and other 5x5s. But, Ive always felt more comfortable training 3 days a week as opposed to a 4 day "upper/lower" split. Anyway, I was overall pretty happy with today, everything felt explosive.
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