| Zack Chaib's Training Log | |
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+5Seth KevinAlvy Quadfather Keosawa zchaib 9 posters |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Zack Chaib's Training Log Thu May 09, 2013 9:00 pm | |
| - Nathan Poage wrote:
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- 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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Seth Class I
Posts : 752 Join date : 2012-07-31
| Subject: 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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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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Seth Class I
Posts : 752 Join date : 2012-07-31
| Subject: Re: Zack Chaib's Training Log Thu Jun 20, 2013 8:07 am | |
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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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Seth Class I
Posts : 752 Join date : 2012-07-31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
| Subject: 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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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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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