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Old 12-13-2013, 10:54 AM   #31
ZacWhalen
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Quote:
Originally Posted by BendtheBar View Post
Big PR. Congrats.
Thanks!

Quote:
Originally Posted by LtL View Post
Nice pulling.
Thank you
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 12-13-2013, 10:59 AM   #32
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12/13/13 Max effort bench press
Reverse Blue bands from top of power rack
225x3, 315x3, 365x3, 405x3, 455x3, 495x1, 525x1, 555x1 (pr) 565x1 (+25PR!)
weighted dips - 70x8
pullups supersetted with dumbell pullovers - 3 sets of each
chest supported row- 3 sets of 10-12
DB military press- 40x20, 50x15
curl machine- 3 sets of 12-15

Really good workout, but unfortunately strained my pec on the last set of reverse band or the dips. Feels tight today but doesn't seem too bad. Will probably work shoulders hard on Sunday rather than rep bench and hopefully will be good to go by next thurs.

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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 12-14-2013, 05:46 PM   #33
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Join Date: Dec 2013
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12/14/13 Max effort squats
Bulldog bar with briefs- 155x3, 265x3, 355x2x2, 445x2, 535x1, 585x1 (add wraps) 635x1, 685x1 (add reverse green band) 715x1, 775x1

Safety bar front squats- 155x8, 205x8, 245x8
close stance GM- bar x 8, 115x8, 135x8
Glute ham- 3 sets of 12
hanging leg raises- 2 sets of 12
Decline situps- 2 sets of 10-12
45' hyper- 2 sets of 12-15 with medicine ball

Really happy with how things went today. Worked up to some good weights with a lot more in the tank. All of my raw work in the offseason seems to be paying good dividends so far. I'm looking forward to getting back into the suit here in the next few weeks.

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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 12-14-2013, 06:01 PM   #34
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Looked good today man. Should be a fun meet prep with 4 us doing it at same time. I see you cut me out of the video! guess I get no love since I had my own vids, lol
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Old 12-14-2013, 06:14 PM   #35
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Nice work Zac. How the heck do you do SSB front squats? I'd like to see that on video...
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Old 12-14-2013, 11:11 PM   #36
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We turn the bar the opposite way you normally have it and put the pad on the front of the neck. It puts the weight where it needs to be. You have to stay upright or it will pull you forward and you might dump the bar. We haven't had that happen yet though, lol
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Old 12-16-2013, 01:53 PM   #37
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Quote:
Originally Posted by JimPhillips View Post
Looked good today man. Should be a fun meet prep with 4 us doing it at same time. I see you cut me out of the video! guess I get no love since I had my own vids, lol
I didn't get all of your squats and didn't know what attempts i had filmed. I'll include you next time, you can film me from the front. I'd like to have both views
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 12-16-2013, 01:58 PM   #38
ZacWhalen
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Join Date: Dec 2013
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Fav Exercise: Squat
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12/15/13 Rep upper
Still nursing my pec a little bit, so went with heavy shoulders instead...

Seated barbell military press- 95x12, 115x10, 135x8, 155x8, 175x6, 185x5
flat bench- bar x 25, 95x25x 2 sets
dumbell tate press- 60x10x 2 sets, 70x10, 80x10
barbell rows- 135x12, 185x10, 225x10
face pulls- 3 sets of 12
machine bicep curls- 2 sets of 8-12
band pushdowns- 3 sets of 25
hammer curls- 2 sets

Shoulders have always been a weaker point for me and I probably should have more of these days. I generally hit some type of military press at least once a week, but it is never a priority exercise. Chest continues to progress, hoping for no pain on Thurs.
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 12-16-2013, 02:26 PM   #39
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Killing those weak points. Smash on.
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Old 12-16-2013, 03:06 PM   #40
ZacWhalen
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Join Date: Dec 2013
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Fav Exercise: Squat
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Quote:
Originally Posted by EliteDreams View Post
Killing those weak points. Smash on.
I will do my best! Shoulders are sore today so it feels like i accomplished something
__________________
Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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