| Zack Chaib's Training Log | |
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+5Seth KevinAlvy Quadfather Keosawa zchaib 9 posters |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Zack Chaib's Training Log Tue Feb 12, 2013 1:11 pm | |
| Hey everyone, Im new to the forum and club, so I decided to start my training log. I haven't really started "seriously" lifting until this past summer; I lifted in high school for football and lacrosse, but I didn't really have a set program or any real goals in mind. I would love to compete sometime in the near future for both the experience and see where I could place. But I have a lot of work to do before that.
These past few months I have been following Wendler's 5/3/1 powerlifting routine, and I decided to give the Boring But Big 3 Month Challenge a shot and I am just about to start the second month next week.
My current stats are: Height: 6'2'' Weight: 205
Training Maxes (estimated) Bench: 280 Overhead Press: 180 Squat: 340 Deadlift: 395
Cycle 2; Week 1 (5x65% 5x75% 5x85%) BBB- 60% training max Day 1: Overhead Press 5x70 5x90 3x110 5x115 5x135 5155
Bench 5x10x165
Day 2: Deadlift 5x160 5x200 3x235 5x255 5x295 5x335
Squat 5x10x205
Day3: Bench Press 5x110 5x140 3x170 5x180 5x210 5x240
Overhead Press 5x10x105
Day 4: Squat 5x135 5x170 3x205 5x220 5x255 5x290
Deadlift 5x10x235
I know this probably isn't best for building pure strength, but I'm still learning. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Zack Chaib's Training Log Tue Feb 12, 2013 10:31 pm | |
| I'm really happy you're here, man. We have a hard time finding regulars, so it's always great to run across someone who wants to join. We've got a good team though, and we're always growing. You'll learn a lot here.
If you want, come train with us on Sunday. If I'm there (and I should be), I'll introduce you to whoever from the team is around (we usually get a few people at our training times). The 9-11 time isn't too well populated, but we usually get a small group for the 4-6 time. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Tue Feb 12, 2013 11:02 pm | |
| I'm glad I found out about it! It's my only hobby, and none of my other friends here in Iowa lift, which really sucks! I'll definitely be there on Sunday though, and if the 4-6 slot usually has more people I will come by then. Sunday can't come soon enough, this deload week is extremely boring.. | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: Re: Zack Chaib's Training Log Tue Feb 12, 2013 11:20 pm | |
| Hey Zack, I think I met you yesterday (Monday). Both of us were doing squats. Your numbers look very similar to mine (except height and weight of course). Looking forward to seeing you in the gym friday. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Tue Feb 12, 2013 11:30 pm | |
| Yes sir! As am I, should be a solid lift. Hopefully your arm will be feeling better. See you then! | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Zack Chaib's Training Log Wed Feb 13, 2013 12:19 am | |
| - gvoshell wrote:
- Your numbers look very similar to mine.
two men enter, one man leave... | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Thu Feb 14, 2013 3:20 pm | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Fri Feb 15, 2013 5:26 pm | |
| 2/15
Squat - deload
135x5 185x5 225x5
Deadlift 185x10x5
Last deload day, THANK ZYZZ. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Sun Feb 17, 2013 3:22 pm | |
| 2/17
I ended up having to go earlier than expected today because of a group project, and I ate way too much right before my session. It felt as though I was going to projectile vomit during each set, but thankfully that didnt happen.
M2/W1 Overhead press 5x70 5x90 3x110 5x115 5x135 4x155 (missed 5th rep)
Bench 165x10x3 165x6 165x8
Close-grip pulldowns 140x10x5
I failed to get 5 sets of 10 on bench, but I was training under odd circumstances today, I should be able to complete it next week. I didnt feel like leaving though, so I did some accessory lifts after failing on bench; didnt try to use so much effort on these.
Tricep rope pushdowns 37.5x10x3
Barbell curls 80x10x3
Rear delt flys 20x10x3
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Zack Chaib's Training Log Sun Feb 17, 2013 5:39 pm | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Mon Feb 18, 2013 7:39 pm | |
| 2/18
Deadlift 160x5 205x5 245x3 265x5 305x5 345x5
Squat 205x10x5
Weighted decline crunches 45lb for 3 sets of 10
Those 5 sets on squats were pretty exhausting, but it was fun nonetheless.
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Zack Chaib's Training Log Mon Feb 18, 2013 11:34 pm | |
| Good running into you today, brah. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Tue Feb 19, 2013 8:53 am | |
| - KKeough wrote:
- Good running into you today, brah.
Yessir! I should've came about a half hour later; I always seem to go too early, I always miss people | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Wed Feb 20, 2013 8:48 am | |
| 2/20
M2/W1
Bench 5x110 5x140 3x170 5x180 5x210 5x240
Overhead Press 105x8x5
Tricep extensions 60x10x3
Hammer curl 35x10x3
Face pull 47.5x10x3 | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Thu Feb 21, 2013 8:22 am | |
| 2/12
M2/W1
Squat 135x5 175x5 215x3 235x5 265x5 295x5
Deadlift 245x8x5
I tried not using my belt on the 5 sets on deadlift, but was too exhausted by the 5th and ended up putting it on. This was a very demanding week, at least for me. This was the first time I have done anything above 50% of my training max for 5 sets of 8-10. However, it felt better than I thought. Hopefully next week I will be able to successfully complete all 5 sets of 10 on those exercises. | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: Re: Zack Chaib's Training Log Thu Feb 21, 2013 10:04 am | |
| What is the program that youre doing? I cant figure it out | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Zack Chaib's Training Log Thu Feb 21, 2013 12:07 pm | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Thu Feb 21, 2013 9:42 pm | |
| - KKeough wrote:
- I think it's 5/3/1 BBB.
Correct. Last month I decided to give the BBB 3 month challenge a shot. The only difference is that the 10x5 lifts are flopped (i.e., 5/3/1 squat - 10x5 deadlift, or 5/3/1 bench press - 10x5 overhead press), and the percentages for the BBB lifts increase each month. So for month 1 the 10x5 lifts are at 50% of training max, 60% for month 2, and 70% for month 3. I just finished the first week of the second month. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Sun Feb 24, 2013 12:04 pm | |
| 2/24
M2/W2 OHP 5x70 5x90 3x110 3x125 3x140 3x160
Bench 165x10x5
Barbell curl 85x10x3
French press 65x10x3
Rear delt flys 15x10x3
This workout felt a lot better than last week - the 5 sets of 10 on bench flew up, which was nice being that last week I could barely complete 5 sets of 8. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Mon Feb 25, 2013 11:54 pm | |
| 2/25
M2/W2
Deadlift 185x5 215x5 245x3 285x3 325x3 365x3 365x3 is my current PR on deadlift. But it did feel relatively easier this time around, so Im happy about that.
Squat 205x10x5
I was pretty excited that I finished all 5 sets of 10 with 205 this week, it felt a lot better than the session prior. But it was still challenging nonetheless. | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Fri Mar 01, 2013 12:14 pm | |
| 2/28
Bench 95x5 135x5 185x3 210x3 235x3 250x3
The last few sets felt pretty heavy yesterday, not what I was expecting.
Overhead press 105x10x5
These sets felt pretty good today, a big improvement from last week. However I did break form quite a bit on the last set, my elbows were all over the place.
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Fri Mar 01, 2013 8:37 pm | |
| 3/1
Squat 5x135 5x185 3x215 3x245 3x285 3x315
Squats felt pretty strong today. I tried narrowing my stance in attempt to keep my knees from falling in, and it worked. It felt a lot better in general than squatting wide like I have been lately. So from now on, I think I will stick with a somewhat nuetral stance.
Deadlift 245x10x5
These felt pretty good. I gave myself way too much rest in between sets, but oh well. Looking forward to the 5 sets of 10 with 70%.
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Sun Mar 03, 2013 6:59 pm | |
| 3/3
Overhead Press
70x5 90x5 110x3 135x5 155x3 170x2
Bench press 165x10x5
Close-grip pulldowns 140x10x5
Barbell curl 85x10x3
French press 75x10x3
Rear delt flys 20x10x3 | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: Re: Zack Chaib's Training Log Mon Mar 04, 2013 10:32 pm | |
| 3/4
Deadlift 5x185 5x225 3x275 5x315 3x345 2x385 1x385 (I just felt like doing it again, I wasn't happy with my form the first time around)
Squat 10x5x205
I hit a new PR on deadlift today, I have never pulled anything above 365, so that was pretty exciting. I also tried tweaking my deadlift stance; I brought each foot about an inch and a half closer than shoulder width, and it felt very good. I think I will stick with narrower feet on deadlift from now on. | |
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