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 Zack Chaib's Training Log

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Nathan Poage
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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 25, 2013 3:01 pm

Quote :
french press
75x8x3

Wut? https://www.google.com/search?q=french+press&aq=f&oq=french+press&aqs=chrome.0.57j0l2j5.2239j0&sourceid=chrome&ie=UTF-8

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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 25, 2013 3:12 pm

Had to get my coffee break in, bro. Srs.
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PostSubject: Re: Zack Chaib's Training Log   Thu Apr 25, 2013 3:13 pm

But, they're basically the same thing as skull crushers just standing...I have no idea why they are called that o.0
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PostSubject: Re: Zack Chaib's Training Log   Mon Apr 29, 2013 10:31 am

4/28

Squat
145x5
185x5
225x5
255x5
290x5

Stance was way too wide on that last set, and my knees ended up buckling inward a tiny bit. I honestly dont know why, but my stance was 6" wider than normal, I kind of lost focus. I have noticed, when I use a slightly wider than shoulder width stance, my knees dont buckle in. Oops. I stupidly decided to go boarding with my friend this weekend, and ended up riding my skateboard for a good two hours straight at a a sprint for the majority of the time. My right leg is dead. Too many DOMS, mades squats kind of challenging.

Bench
115x5
145x5
175x5
205x5
230x5

Bent over row
115x5
135x5
160x5
185x5
215x5

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PostSubject: Re: Zack Chaib's Training Log   Tue Apr 30, 2013 1:04 pm

4/30

Squat
5x145
5x185
5x225
5x225

Moved feet in closer today, pointed toes out more - felt great. Went ATG and paused on all reps, felt fantabulous. I was very happy with these sets, even though they were light, they still went a hell of a lot better than my warm ups on Sunday.

Overhead press
95x5
115x5
135x5
150x5

Deadlift
warm ups
215x5
255x5
305x5
345x5

Deadlifts were fast, felt good. Felt much better than they did last week, as Im sure that is just because I was still exhausted from the meet. Anyway, not much else to say. Heavy triples on Thursday, so I'm exited for that. And I may switch this routine around a little bit, I feel like there is some leeway for madcow so I can customize it for what works best for me.
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PostSubject: Re: Zack Chaib's Training Log   Thu May 02, 2013 7:09 pm

5/2

Squat
145, 185, 225, 255 x5
300x3
225x8

Bench
115, 140, 170, 200 x5
235x3
170x8

Bent over row
105, 135, 155, 185 x5
220x3
155x8

Hammer curls
40x8x3

Tricep extensions
70x8x3
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PostSubject: Re: Zack Chaib's Training Log   Sun May 05, 2013 10:08 pm

5/5

Squat
145x5
185x5
225x5
265x5
300x5

Paused Bench
115x5
145x5
175x5
205x5
235x5

Bent over row
105x5
135x5
165x5
195x5
220x5

Weighted hypers
2 sets of 15 with 45lb plate


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PostSubject: Re: Zack Chaib's Training Log   Tue May 07, 2013 2:04 pm

5/7

Squat
5x145
5x185
5x225
5x225

Overhead press
95x5
115x5
135x5
155x5

Deadlift
warm ups
225x5
265x5
310x5
350x5

slow incline sit-ups, unweighted
12x2
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PostSubject: Re: Zack Chaib's Training Log   Thu May 09, 2013 8:54 pm

Thu May 02, 2013 7:09 pm
5/9

Squat
145, 185, 225, 265 x5
305x3
265x8 (oops, I was supposed to do 225...It felt oddly heavy. Idiocy.)

Bench
115, 140, 170, 200 x5
240x3
175x8

Bent over row
105, 135, 165, 195 x5
225x3
165x8

Barbell curls
80x8x3

French press
80x8x3
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PostSubject: Re: Zack Chaib's Training Log   Thu May 09, 2013 9:00 pm

Nathan Poage wrote:
Quote :
french press
75x8x3

Wut? https://www.google.com/search?q=french+press&aq=f&oq=french+press&aqs=chrome.0.57j0l2j5.2239j0&sourceid=chrome&ie=UTF-8


You've never heard of the French press?

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PostSubject: Re: Zack Chaib's Training Log   Sun May 12, 2013 7:14 pm

5/12

Squat
5x150
5x190
5x230
5x270
3x305
2x305

No bueno.

Bench
120x5
150x5
180x5
210x5
240x3 (4th rep was terrible)

Pendlay Row
115x5
140x5
170x5
195x5
225x4 (failed 5th)

Lack of sleep has really caught up with me today, I've been averaging 5-5.5 hours a night. I usually get 8 or 9. This is going to be a shaky week with finals and everything, but I'll make it work somehow. On Thursday when I attempted the last sets for a tripple, they felt great - rpe of 9 or so, but today, the third rep of the last sets felt like complete shit. So it goes.

I do need to work on my squat; Grant pointed out I have terrible hip drive, so that's going to be something I'll need a lot of work on - but this may be my last week lifting for a bit, I may or may not be able to for the first 3 or 4 weeks of summer, but I'm hoping for the best.
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PostSubject: Re: Zack Chaib's Training Log   Sun May 12, 2013 7:18 pm

zchaib wrote:
I do need to work on my squat; Grant pointed out I have terrible hip drive, so that's going to be something I'll need a lot of work on

It just looked like your hips/glutes were not engaging as much as they should. it might have just been an off day too.

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PostSubject: Re: Zack Chaib's Training Log   Tue May 14, 2013 8:02 pm

5/7

Squat
5x135
5x185
5x225
5x225

Overhead press
100x5
120x5
140x5
160x5

This was quite challenging...felt a whole lot easier when on 5/3/1.

Deadlift
135x2
185x2
225x5
275x5
315x5
380x3 (I did way too much weight..i dont even math.)

I trained pretty early this morning, first time ever lifting heavy at 7am, it was interesting. My stomach was pretty empty, as Im used to lifting on a somewhat full stomach..or at least a few meals earlier in the day, so my belt felt pretty loose. I dont think I was getting much out of it, only downside of having a lever belt. But no big deal. However, on deadlifts, I was only supposed to do 360, but I ended up loading on 380. Idiocy. Back rounded a good amount though, I tried filming it, but I wasn't even in view of the camera.

I guess my brain doesn't work that early.
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PostSubject: Re: Zack Chaib's Training Log   Wed May 22, 2013 10:23 pm

5/22

This was the first day Ive had access to a gym since Ive been home, and it may be the last for the next 3-4 weeks. I havent lifted in a few days, so I kind of just did a bunch of everything. I was there for a good 2.5 hours, I dont remember everything I did, but this is what I have logged:

Squat:
95,135,185,225,275x5
315x2x4

Bench:
95,135,185x5
225x3x5

I did sets of 5 pull-ups/chin-ups in between each set on bench press.

4" Deficit Deadlifts:
135,185,225,275,325x5

Deadlifts:
375x3
425x2x2

I hit a new PR on deadlift today, I was pretty psyched. Felt pretty good to get 425 for two doubles..I didnt think I was that strong. Deficit deadlifts were fun though, I had never really done them before, they were a really good warm up - everything felt pretty easy after them.

I really hope I can figure out a way to lift these next few weeks, but with moving to California its going to be pretty hard - my parents just canceled our membership to the gym here in Illinois. I just really dont want to take 4 weeks off...thinking about it is just depressing.
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PostSubject: Re: Zack Chaib's Training Log   Thu Jun 13, 2013 12:37 am

BACK TO LIFTING TOMORROW IM SO EXCITED I CAN'T SLEEP I DONT KNOW WHAT TO DO WITH MYSELF
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PostSubject: Re: Zack Chaib's Training Log   Thu Jun 13, 2013 9:40 pm

zchaib wrote:
BACK TO LIFTING TOMORROW IM SO EXCITED I CAN'T SLEEP I DONT KNOW WHAT TO DO WITH MYSELF

No log yet.. I disappoint.
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PostSubject: Re: Zack Chaib's Training Log   Thu Jun 13, 2013 11:15 pm

zchaib wrote:
BACK TO LIFTING TOMORROW IM SO EXCITED I CAN'T SLEEP I DONT KNOW WHAT TO DO WITH MYSELF
if you do not go, anderson will skullfuck you. unless your grandma is in the hospital... and that might not be good enough

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PostSubject: Re: Zack Chaib's Training Log   Thu Jun 13, 2013 11:32 pm

Loooong days, I just got home. I usually get home from work at about 730..LA traffic is the worst. But anyways..

6/13

Squat
125,160,190x5
215x3
245x3
275x7 (too much cardio. had to stop.)

Front squats
185x10x3

Romanian deadlift
205x12x3

Hanging leg raise
(no comment)

Hill sprints - 10

Today was a good day. Felt great to start lifting again, it had been way too long. It was just a bit hard after work, I have long days at panda, and along with sitting in traffic Im pretty exhausted by the time I get home. It was nice to throw in some hill sprints though, the gym Im going to now is right at the top of a hill, so I just ran up and down it a few times, felt good to get the blood flowing.
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PostSubject: Re: Zack Chaib's Training Log   Thu Jun 20, 2013 1:44 am

I've had a pretty busy week, and havent had much time to update my log, and the forum is blocked on my computer at work. But this is what I did yesterday and the day before:

6/17-
OHP w/ sets of chin ups in between sets with varying grips
60,75,90x5
110x5
125x3
140x7

DB shoulder press: 55x10x3
CG bench: 165x10x3
Rear laterals: 15x15x3
Barbell curls: 75x10x3

6/18
Deadlift
155,190,230x5
285x5
325x3
365x6

Good mornings: 135x10x3
Haven't done these in a while - felt super awkward, but it felt good nonetheless.
Bent over rows: 165x10x3
Leg curls(dont judge me): 110x12x3
Hanging leg raises: 15x4
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PostSubject: Re: Zack Chaib's Training Log   Thu Jun 20, 2013 8:07 am

5/3/1 again? I dig it.
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PostSubject: Re: Zack Chaib's Training Log   Fri Jun 21, 2013 12:52 am

Yessir! I think I may go back to boring but big, I'll actually have enough time to finish it this time, as it got interrupted with getting ready for the meet in April. I started weird these first two weeks, I skipped the first week, and I may skip the last/deload week. However, I dropped the training max 10 lbs for each lift these two weeks just so I could get used to training again, plus I was still trying to get my training schedule down. But next week I will return the numbers to what I was going to originally start with. 

6/20 - Bench press w/ a set of chins in between each set
95,120,145x5
180x5
200x3
225x9

OHP
95x10x5

This felt ridiculously easy - I know I did more than 50% of my TM with these, and the first month should be at 50%, but compared to the first time I tried bbb, 50%(which I used 85lbs) I had trouble finishing the last two sets - I just didn't have the stamina. And for not lifting for a few weeks, I thought I would have been exhausted. But fortunately that was not the case.

Pendlay row
145x10x5

After that I just did some band work, face pulls and tricep extensions and foam rolled. I worked out at the office today on my lunch break, and they have a bunch of different bands, while my gym near home does not, so I just thought I'd take advantage of them. I was also the first one there, so I got first pick on the music. The asians had to put up with it. Sorry, I won't lift to J Beebs. No.
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PostSubject: Re: Zack Chaib's Training Log   Fri Jun 21, 2013 9:24 pm

Good stuff man.  Do you do much else for assistance work while doing BBB? I may give it a try eventually, although I feel like I would have to add in some extra assistance work.
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PostSubject: Re: Zack Chaib's Training Log   Sat Jun 22, 2013 12:57 am

Yessir, I usually add more stuff on upper-body days, but I just ran out of time on my lunch break yesterday. As for lower-body days, not so much - I was pretty gassed most of the time after the bbb sets for squat/dl. But the first month is pretty easy, so maybe I will this time around. I was supposed to squat today, but I just got home about an hour ago. Im a failure.
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PostSubject: Re: Zack Chaib's Training Log   Sun Jun 23, 2013 2:38 am

6/22
Squat
125,160,190x5
235x5
270x3
290x4

Deadlift
215x10x5
I did these sets with a hook grip. I really enjoyed it, the movement of the deadlift felt a whole lot better as compared to over/under. But then again, just felt super awkward on the thumbs. Those are the only two exercises I did today, I was pretty limited with my time.
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PostSubject: Re: Zack Chaib's Training Log   Sun Jun 23, 2013 10:19 am

Hook grip is the best of all the grips.
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