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Old 12-04-2013, 11:49 AM   #1
ZacWhalen
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Default Zac Whalen's quest for 10x Bodyweight Total at 220

Currently about 13 weeks out from the Arnold Classic on Feb 28th. I'll be competing full power in the 220 class multi ply, looking to beat my 2105 total that I put up in the XPC semi-finals. I've been lurking a little bit on this board and like what I see, so I'll be posting all of my workouts as I prepare. Feel free to reach out and ask any questions. I've got all my video's on my youtube page- search zwhalen0. I'll start linking the vids as soon as it will let me.

12/03/13 Max Deadlift
Sumo pulls in full gear off 1.5" mats- (briefs) 135x3, 225x3, 315x1, 405x1, 495x1, 585x1, 635x1 (add suit) 655x1, 675x1

close stance straight bar goodmorning- 135x8x 3 sets

walking lunges- 2 sets with the safety squat bar

back extensions on GHR - 3 sets of 10 with a purple band

leg curls- 3 sets of 10

hanging leg raises- 3 sets of 12

decline situps- 2 sets of 10

For first time getting back into gear in a while, the deadlift felt the best out of the 3. My positioning wasn't where it needed to be and I could tell that my hips need to be brought up, but was pleased to be at this point this early on in my meet prep.

Last edited by BendtheBar; 03-10-2014 at 12:11 PM.
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Old 12-04-2013, 11:56 AM   #2
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Glad to have you here. JB from the forum will be competing too. I'll be there with him. Look forward to meeting you.
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Old 12-04-2013, 12:09 PM   #3
ZacWhalen
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Glad to be here man. I'll look forward to meeting you, my guys and myself will all be wearing RiverCity Barbell t-shirts.
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Old 12-04-2013, 01:48 PM   #4
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I have been following your channel for some time: damned impressive lifting. Good to have you over here.
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Old 12-04-2013, 02:00 PM   #5
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Quote:
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I have been following your channel for some time: damned impressive lifting. Good to have you over here.
Thanks for the support! It's nice to find a forum where everyone is positive and constructive. I wish i would have stumbled upon this place earlier
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Old 12-04-2013, 02:01 PM   #6
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In for the ride. Good luck at the arnold.
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Old 12-05-2013, 03:09 AM   #7
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In for some new PRs Zac ... good luck to you for Arnold ...
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Old 12-05-2013, 03:14 AM   #8
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Couldn't locate it through "zwhalen0" ... is it "Zac Whalen" ... ??
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Old 12-05-2013, 07:25 AM   #9
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I had to take the road though the semi finals as well. Was an off day but survived it! Look forward to meeting you at the Arnold. You will be lifting vs one of my training partners Adam Driggers. The 220 and 242 classes are stacked!
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Old 12-05-2013, 09:55 AM   #10
ZacWhalen
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In for the ride. Good luck at the arnold.
Thanks!!

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In for some new PRs Zac ... good luck to you for Arnold ...
Thank you! I'm really looking forward to it, should be an awesome meet!
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