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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   Tue Apr 02, 2013 8:20 pm

4/2

Squat
135x5
185x5
225x5

Bench press
115x5
135x5
165x3
185x5
215x5
235x5

Lat pulldowns, neutral grip
150x10x3
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 04, 2013 12:32 pm

4/4

Squat, light - practicing with wraps
135x5
185x5
225x5x3

Felt pretty good, it didnt feel as awkward to squat as I thought it would have, it actually felt great. Only downside was the feeling of cutting off circulation, I wasnt used to that, but it should have been expected.

Overhead press
75x5
95x5
115x5
125x5
145x5
160x5 (2 rep PR)

Deadlift
135x5
185x5
225x5
275x3
315x3
355x3
385x1
405x0 (damnit)
365x1x2

I tried using a hook grip to see what all the fuss is about, and it felt like my thumb was going to be ripped off. Odd. So I went back to alternate grip from 315 and up. I was hoping to hit 405, but I couldnt even break it off the floor. Form felt good though, overall I was pretty happy with how today went, besides failing on deadlift.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 09, 2013 7:30 pm

4/7

Squat
135x5
185x5
225x3
275x5
310x3
345x1x2

Squats felt great. I still need work on keeping my knees out, but it has gotten better. I feel good about squatting for the meet though, I should be able to hit my goal of 365.

Bench
135x5x3

I wasnt planning on benching today, I just wanted to throw in more pausing practice.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 11, 2013 8:08 pm

4/10

Deadlift

135x5
185x5
225x5
275x3
315x5
355x3
365x3
365x1x2

I forgot to update this yesterday, I've been pretty busy this week. I didn't have much time to lift yesterday, but I'm happy with the way it went. I tried using a hook grip again, and it actually felt pretty good, but I ended up switching back to alternate grip after 315 - just out of habit. I feel good about deadlift for the meet. I think I will open with 345, and hopefully get to 405 as a third attempt (or whatever the equivalent weights are).
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 11, 2013 9:03 pm

Good progress man. What are your goals for the meet?
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Fri Apr 12, 2013 11:07 am

Thanks Seth. And for the meet, my primary goal is just to hit all 9 of my attempts successfully. But, I would also like to total above 1000. It should be doable, though I've never maxed all three lifts in one day before. I will probably open with 304 on squat, 220 on bench, 331 on deadlift, and then go from there. I already have several 2nd and 3rd attempts picked out, I just dont know how I'll feel, so I'll just bring them on a notecard or something. And I will most likely lift in the 220 weight class, but I woke up today at 206, so 198 is a possibility.


What are your goals? Lifting at 198 correct?
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Quadfather
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PostSubject: Re: Zack Chaib's Training Log   Fri Apr 12, 2013 11:54 am

Losing 8 lbs to go 198 is kind of risky. From my past wrestling experience, you could do a warrior-fast in addition to water loading/unloading and maybe some sauna time. In one week, 4% weight loss is doable but be prepared to be a little miserable this next week.

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PostSubject: Re: Zack Chaib's Training Log   Fri Apr 12, 2013 2:30 pm

Thats what I was planning on; I've fasted many times before, it doesnt really bother me or affect me in the gym. But then again, its not something I'm going to go too far out of my way to do. If I get to 198 then that would be cool, but if not then no harm done.
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Fri Apr 12, 2013 2:35 pm

I wouldn't worry to much about making weight for your first meet. Just get in and lift! 1000 would be an awesome total for you. I'm going to be at 198, I want to hit at least 1200 and anything after would make it even better. It should be a fun day I'm getting pretty pumped!
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PostSubject: Re: Zack Chaib's Training Log   Fri Apr 12, 2013 6:25 pm

For sure. 1200 would be awesome! And yeah Im pretty pumped as well, Ive been looking forward to it for a while. I never thought I'd actually compete in one though haha.

Anyway..

4/12
Bench
95x5
135x5
170x3
215x3
230x3
255x2
255x1x2

Nuetral grip pulldowns
150x10x3

Dips
BWx15x3

Tricep extension
60x10x3

Reverse flys
10lbx15x3

I didn't expect to do this much today, but I was at the rec for a while and just kept doing stuff to keep from getting too bored. Bench felt solid though, all the pauses were good. This may be my last bench workout, but I may bench again on tuesday depending on how I feel. Other than that, Sunday will be my last squat day until the meet.
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Mon Apr 15, 2013 3:11 pm

4/15

Squat

135,185,225 x 5
275x3
315x2
335x1x3

Threw on knee wraps and did a few more singles, made a huge difference in speed.
335x1x3

I dont really know what I was doing today, I just felt like squatting.
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agleckler
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PostSubject: Re: Zack Chaib's Training Log   Sat Apr 20, 2013 11:50 pm

Unfortunately this is a little blurry, but it is still a pretty sweet pic!
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zchaib
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PostSubject: Re: Zack Chaib's Training Log   Sun Apr 21, 2013 12:40 am

Sweet. First picture ive ever had of me lifting hehe, thanks Ashley!
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 8:03 pm

4/23

First day lifting since the meet, and it felt pretty good, but I still feel kind of run down - could also be from stress though.

Squat
5x150
5x190
5x225
5x225

Overhead press
95x5
110x5
130x5
150x5

Deadlift
205x5
255x5
305x5
335x5

Im starting madcow up again, last time I ran it was over the winter and I only managed to get to week 7, then all my lifts started stalling. I think it was from overestimating my maxes, but now that I have true maxes from the meet, I will use those.
Today I started with the day 2 workout, since i plan on lifting sun/tues/thurs and im pretty anal about doing certain things on certain days, so thats why I didnt start with day 1. But, next week, specifically sunday, will be the actual start of the routine I guess.
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 9:16 pm

Be careful when choosing your training max. Using what you hit at the meet might cause you to stall again as those are from when you were supposed to be "peaking". Using an everyday max as your training max would allow you to progress longer without stalling and keep your body from being so beat up from grinding weights. By everyday max I mean something you could go into the gym on even a bad day and hit. I've overshot my training maxes to many times, particularly this past training cycle, and I'm finally learning my lesson. Just some food for thought.
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 9:21 pm

Seth wrote:
Be careful when choosing your training max. Using what you hit at the meet might cause you to stall again as those are from when you were supposed to be "peaking". Using an everyday max as your training max would allow you to progress longer without stalling and keep your body from being so beat up from grinding weights. By everyday max I mean something you could go into the gym on even a bad day and hit. I've overshot my training maxes to many times, particularly this past training cycle, and I'm finally learning my lesson. Just some food for thought.

i definitely agree with seth. a russian powerlifting article said you can add up to 10% on lifts during competition so a 440 deadlift in competition could mean 400-420 in the gym and you can probably apply this to the others as well. overall, that is quite a big difference.

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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 9:25 pm

Meets are where you are supposed to be your strongest. You simply can't walk around the strongest you've ever been every single day, which is what using your meet lifts would be counting on. Unless you feel that you weren't peaked at the meet I would consider using an everyday max for training.
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 9:34 pm

Alright, thanks guys. I never really looked at it that way, I just thought gym maxes would be higher than meet maxes, I dont know why. But I'm glad you brought that to my attention, I will have to recalculate my numbers before I start the program, I dont want to end up stalling again! I also have to get the idea out of my head that if I dont lift really heavy, I will become weak. I think that has been slowing my progress as sometimes I feel like I'm not gaining anything if I am not using a challenging weight, and that may be why I always feel sluggish..I assume that means I need to change some things. But, looking at my spreadsheet, I think I have over-estimated a lot of the numbers. I will lower them for the upcoming training sessions, I want to make sure I make consistent progress. Again, thanks.
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 10:06 pm

zchaib wrote:
Alright, thanks guys. I never really looked at it that way, I just thought gym maxes would be higher than meet maxes, I dont know why. But I'm glad you brought that to my attention, I will have to recalculate my numbers before I start the program, I dont want to end up stalling again! I also have to get the idea out of my head that if I dont lift really heavy, I will become weak. I think that has been slowing my progress as sometimes I feel like I'm not gaining anything if I am not using a challenging weight, and that may be why I always feel sluggish..I assume that means I need to change some things. But, looking at my spreadsheet, I think I have over-estimated a lot of the numbers. I will lower them for the upcoming training sessions, I want to make sure I make consistent progress. Again, thanks.

No problem man. It's a mindset many people get in, that they need to grind big weights all the time to get stronger. Just remember, going to the gym should be about gaining strength not displaying it.
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 10:19 pm

Seth wrote:
zchaib wrote:
Alright, thanks guys. I never really looked at it that way, I just thought gym maxes would be higher than meet maxes, I dont know why. But I'm glad you brought that to my attention, I will have to recalculate my numbers before I start the program, I dont want to end up stalling again! I also have to get the idea out of my head that if I dont lift really heavy, I will become weak. I think that has been slowing my progress as sometimes I feel like I'm not gaining anything if I am not using a challenging weight, and that may be why I always feel sluggish..I assume that means I need to change some things. But, looking at my spreadsheet, I think I have over-estimated a lot of the numbers. I will lower them for the upcoming training sessions, I want to make sure I make consistent progress. Again, thanks.

No problem man. It's a mindset many people get in, that they need to grind big weights all the time to get stronger. Just remember, going to the gym should be about gaining strength not displaying it.

Agreed. I didnt mean like showing off that I can lift a lot (not saying I can, as it is obvious), but I mean more of like a personal achievement/feeling of lifting heavy. Namasayeen?
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Seth
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 10:24 pm

Definitely, I actually meant more of displaying it for yourself, or proving to yourself you can do it type of thing. Its hard to rack the bar when you think you have a few more in ya you know?
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 10:36 pm

Most definitely. But one thing, what's the difference between 'peaking' and just plain gaining strength?
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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 10:50 pm

zchaib wrote:
Most definitely. But one thing, what's the difference between 'peaking' and just plain gaining strength?

"Peaking" refers to training/manipulating your training so that the loads are less and thus, allows your body to recover and reach its max potential aka "the peak".. you could google "taper" and look at that because that is essentially the same thing

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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 23, 2013 10:54 pm

Ah, I see. No I know what you mean, I guess I just got myself confused. Thanks though!
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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 25, 2013 1:29 pm

4/25

Squat
140x5
185x5
215x5
250x5
290x3
215x8

Janis pointed out on tuesday that my knees were dipping inwards on squats, even with light weights. I think this was because i was kind of out of it, and i wasnt paying attention to my feet placement - terrible. I made an effort to point my feet outwards more, and i didnt have any trouble with knees going in, so I was happy with that.

Bench press
115x5
135x5
165x5
200x5
230x3
165x8

Wow, my endurance has gone down a whole lot, I remember during boring but big, i had no trouble getting 5 sets of 10 with 165, but today 8 reps was a challenge. form broke down quite a bit. no bueno.

Bent over rows
105x5
135x5
155x5
185x5
215x3
155x8

BW dips,
3x12

barbel curls, in the squat rack Smile
75x8x3

french press
75x8x3
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